You can save time in planning your training and ensure you don’t make a mistake in preparing for the event.
These plans are designed to help you be ready to GO FAST in this year’s 56th edition of the Head Of The Charles and the Silver Skiff International Endurance Regatta.
I have created the following training plans that you can purchase on TrainingPeaks.
- Head of the Charles 12 & 16 week plans
- Silver Skiff Endurance Regatta, 12, 16 & 20 week plans
- Sprint regatta plans (coming soon)
The plans are easily downloaded into your Training Peaks diary and include plans for each day leading up to the regatta, so that you can be ready to do your best on race day.
The training plans are over different durations from 12 to 20-weeks and are designed for Masters Rowers. The average weekly volumes are 500 TSS and around 8.5 hours of training.
The main phases of the plan are;
- Aerobic foundation
- Aerobic power, strength and endurance
- Anaerobic capacity
- Taper race week
The intervals sessions are longer and you will help you to increase power and speed at your Anaerobic threshold.
Weekly sessions are designed to be performed on the water (ideally) or on the Concept2 or RP3 ergometer. Training intensity is polarised with 80% of sessions executed at low intensity (<2mmol/L zone 2) and 20% at high intensity (>4mmol/L zone 4 & 5).
Training cycle through 2 weeks of loading, and 1 week of recovery. During the last 2 weeks will see you reduce the training volume whilst maintaining training intensity and frequency, with the objective to be sharp for the race.
You assess your current level of performance in the 1st week and the 6th week, and are provided with a template that will assist you in setting up your heart zones using a 5-zone polarised approach. In addition, you receive our Critical Power template for Rowing that helps assess your starting condition and where you need to focus to improve for the race.
In order to track volume, intensity and training load, you will need to use a heart rate monitor, chest strap and TrainingPeaks.
This plan has been designed by leading Masters Rowing Coach, Bill Chambers, and is the same plan used by top age group winners from 2014 – 2019. It is Tried – Tested – Proven by the world’s fastest Masters Rowers and will have you at your best and ready to race!
