Quote:
Originally Posted by feel wrath
if I'm allowed to interrupt this nittery...Monte, the amount of time you spend warming up and warming down is interesting to me.
I do approx 5 mins pre and post the more difficult sessions and approx 0 for any UT2/3 type rows
Is that something you've just developed over time and concluded is the right amount for you, or is it something the coach has suggested?
also...what kind of pace and stroke rate are you pulling generally for warm ups and warm downs?
Warmups and cooldowns are as per Gardner:
-Warmups for UT2 are pretty simple; 10' ramping up to the pace and stroke rate I want to start my session at. Generally that means starting out around 13-14 spm and ramping to around 2:08 at 15 spm.
-UT1 starts the same, after which I'm to ramp up two strokes per minute roughly every 90 second until I'm at 22 spm, then I go. Generally compress the early warmup, so it ends up being 15 minutes.
-AT/TR warmup is just completing the UT1 warmup, and then doing three 15 stroke builds at around a 1:45 pace at 24-28 spm with "plenty of rest in between". Generally I get up to UT1 pace after ~12 minutes, after which I do light paddling between the stroke builds at whatever the programmed drag is (generally 110+). This generally takes about 20 minutes.
Cooldowns are less specific; nothing is programmed for UT2, and he wants at least 5' of light rowing after every other session type, presumably to flush out some metabolic waste products. Essentially at least 5' of rowing but 20' total of activity after AT/TR; I haven't felt DOMS to any level of significance after the hard sessions he's programmed, so maybe it's helping a little? Hard to say.