Posts by whchambers
Workout of the week
This week’s workout is from Craig Smith. Craig is the head of rowing at Caufields Grammar School in Melbourne. He is also a super fast Masters Rower. Aerobic intervals on the Ergo Sets of 500m on 1 min off at T2. Rate 27-29. Do them in sets of 10 and accumulate 12-15km worth of 500s. …
Read MorePreparing for the 2021 HOCR with Greg Benning
Join Greg and I, as we discuss Greg’s preparations for this years Head of The Charles Regatta. How he adapted his training through Covid-19 and what he has been experimenting with. Greg Benning, started rowing at the University of Pennsylvania in 1980 and has been engaged in the sport ever since. Greg is the Vice-Chair…
Read MoreMetrics I use to Track & Manage Performance
Key metrics for Masters Rowers. This is what I use to track and manage performance.
Read MoreWorkout of the week
Endurance Builder This weeks workout is aimed at those that want to improve their aerobic base. Improving your aerobic base, requires spending time exercising at or just below your aerobic threshold. For most rowers, this will be at 75% of peak heart rate. 90 minute endurance session 15 minutes on the erg bike 30 minutes…
Read MoreAll about the right fit with Bont Rowing
Listen to my conversation with Istvan Nemeth, Managing Director of Bont Shoes and Bont Rowing, as we discuss the importance of having the right fit and connection through the feet, from the drive and through the recovery. Istvan will cover some of the key points you need to pay attention to when choosing your shoe…
Read MoreWorkout of the week
The workout of the week is from Anne-Marie Howald. Head junior & U23 coach for the Swiss Federation. When Ian Wright was the head coach of Switzerland, apparently the Ladder Of Death (LOD) was one of the squads favourites. Word of advice. Make sure you are well warmed up, and don’t do this every day.…
Read MoreTips to Go Faster in the same regatta next year
Tips to Go Faster in the same regatta next year.
Read MoreWorkout of the week
The workout of the week is from Zurich club coach, Hugo Pfister. When Hugo is not coaching the club crews in Zurich, he is keeping fit and going extremely fast. Here is Hugo’s workout of the week for the ergo or on the water. VO2 Capacity Training 10 min warm up 4 x 2min at…
Read MoreWorkout of the week
Land based workout with Craig Smith Craig is the head of rowing at Caulfield Grammar School, Victoria, Australia, and the holder of the impressive haul of Masters medals from this years Australian Masters Championships. On the Erg. Aerobic intervals. Sets of 500m on 1 min off at T2. Rate 27-29. Do them in sets of…
Read MoreAvoid making this mistake when setting up your heart rate training zones
In order to train at the right intensity to reach your training goals, you need to establish your maximum heart rate to set up your heart rate zones. Get this wrong and you can end up training at the wrong intensity and killing your season. Get it right and you can train with confidence from…
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