Mapping a good erg program
Channel: RowingChat
Date: 2020-11-18

Marlene and Rebecca discuss
- Mapping out a good erg program
- Feedback on caring for elders

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.
https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.
https://rowing.chat/sponsor/rowing-tales-2020/

Timestamps to the show
01:00 The rowing seasons are changing. Winter rowing beckons
05:00 Masterclass Transitioning to Winter. Sign up here
https://fastermastersrowingwinter.eventbrite.co.nz 

07:00 US Rowing Conference. Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule.
https://rowcon2020.sched.com/ 
Speakers include Stephen Seiler who was on a previous RowingChat episode
https://rowing.chat/power-in-rowing-symposium-stephen-seiler/
09:30 Update on the National Masters Strategy New Zealand - we are creating a model framework. If you want to copy the model, contact Rebecca Caroe
15:00 Caring for Elders was last week's topic. Feedback from a listener. Training is a great outlet for your stress cortisol levels.
18:00 Short intervals on the erg or a power workout are time-efficient which suits carers.
21:00 Mapping a good erg program. Faster Masters programs for December 2020 include 2 separate programs. Base preparation for 1k (next summer) and Base preparation for 5k with a spring peak. if you are planning the Tideway Head Races or the Heineken Regatta or CRASH-B erg races.
Every workout has a land and water instruction including stroke rates.
Faster Five fitness assessment helps you to individualise your program.
25:00 Understand the purpose of the workout. Priority sessions.
Adapting workouts for the erg - 2 points lower in rate.
28:00 Check the resistance and the drag factor of 80-90 on Concept2.  Marlene recommends erring on the light side for resistance.
30:00 Riggers on the rack don't line up - how to rack your 1x when some boats have forward wings and others have back mounted wing riggers.
32:00 Marlene's nightmare of having to use a ladder to rack her single scull on the top rack.