Did a quick C2 RowErg session with a warm up 500m row as above followed by a 3km row session trying to keep to a 20 stroke per minute. Need to work on this to reduce the time for 500m to under 2minutes and increase stroke rate to around 24.
Saturday 27th January 2024: Scillies team row plus virtual RowErg on Thursday 25th January 2024
Training row for the Scillies team mainly in the harbour but went out into the lumpy seas. Did a lot of training with a cox from Porthleven. Number of drills to improve stroke timing, starts and buoy turns. Cox: Jim -,6:Jem, 5:Julie 4:Steve 3:Trevor 2:Tina 1:me. Good session
Thursday 25th January 2024 : Training C2,RowErg virtual row
Wednesday 17th January 2024: 25 min virtual C2 RowErg row followed by a strength session
25 minute C2 RowErg at a slow 22 stroke rate. Need to increase power and average pace. Followed this with free weights strength training including 20 dumbbell single arm rows, 10 barbell bench press, 10 barbell reverse curls 10 barbell squats and 1minute abs plank
Monday 15th January 2024: WattBike Training session on Zwift Worlds course in Harrogate
Quick training ride on a hilly Zwift course on WattBike. This was followed by strength session
- 20 one arm Dumbbell row R&L 10kg
- 10 barbell Bench press – 20kg
- 20 dumbbell tricep extension 6kg
- 10 barbell reverse curl – 20kg
- 20 barbell squats – 20kg
- One minute abs plank
Saturday 13th January 2024: PNPGC Crew training row
Out on the water again with a mixed PNPGC crew that is going to the Scillies. Team Cox James & Wendy 6: Jem 5: Julie 4: Steve 3: Trevor 2: Me 1: Kerry. Lots of practice starts and power stroking over the 5km.
Friday 12th January 2024: 20 minute virtual C2 RowErg and Strength session
Quick Erg 20 minute session followed by strength session consisting of 20 dumbell single arm rows, 10 barbell bench press, 20 dumbell tricep curls, 20 barbell squats, 1 minute plank, 30 crunches on Swiss ball
Wednesday 10th January 2024: C2 RowErg Training row
Quick virtual row followed by a 20 min strength session
Sunday 7th January 2024: short 2km warm up row followed by 12km virtual WattBike ride on Zwift and strength session
Short 2km warm up C2 RowErg followed by a virtual WattBike ride on a 11km Zwift course as shown below.
Saturday 6th January2024: PNPGC Men’s mixed team training row
PNPGC men’s mixed team training row including race starts, buoy turns, technique improvement exercises. Cox: Julie 6: Jem 5: James 4: Steve 3: Trevor 2: Me 1: Jonny. Nice quiet sea and sunny 😎 so nice row. Look how sunny it is from the GoPro clip below which was taken before we got into training
Friday 5th January 2024: WattBike virtual ride round the Zwift Watopia course
Nice 20km virtual aerobic training ride on WattBike on the Zwift Tempus Fugit Watopia course. This was followed by 20 minute strength training which included 50 crunches, 1minute plank, 20 barbell bench press (20kg), 10 dumbell bicep curls (10kg), 10 dumbbell one arm row L&R (10kg), 20 Tricep extension (5kg) 20 Squats with 20 Kg barbell
CAMTRIER 