Open & Lightweight Men

Focus for the Year

Although we may have lost out on our regular racing season in 2020, we still have the opportunity to hone our craft. Gifted with the abundance of time, we take a breath to be more focused on the little things. Now you have the opportunity to dive into the minutia of your technique and ingrain more solid movements. Our next racing season may be further away than usual but we can embrace this time to understand our bodies better and prepare them.

Weekly Update

Updated Training Calendar. The Current Training Week (April 5 - 11).
Weekly Calendar details for each workout are available.
During April the daily workout schedule continues to have increased training volume from our normal baseline. We are creating a new normal! There are optional workouts listed at the end of each day. Some are additional and some are substitutions for the Secondary Workouts. Although they are optional, you might want to shift to completing these workouts to increase your capacity for long work intervals.
The added optional volume increases are for athletes interested in NT opportunities and to be competitive at Henley Royal.
We are developing an increase in training volume towards 20 - 22 total training hours per week. These increase will occur over a 1-2 month period. Slight increases each week in baseline training volumes are also occurring.
The increases in volume are occurring in Cat 5 and Cat 6 workouts that can be completed as XT. Most increases in volume are in Cat 6 volume. The intensity is meant to be very low.
Make sure that your Category 6 work doesn't drift into higher C5 or C4. A good test for you to determine if you are in C6 is to carry on a conversation while completing the work. Speaking, without undue effort, but not perfectly should be possible. As well, an RPE of rating of 3 (moderate; moderate exercise) is an approximation of how the workload should be perceived. This information is confirmed by Jordan Clarke (RCA Exercise Physiologist) who designs the training program for the NT.
Strength & Conditioning focus on a training program to maintain strength. Cycling through the program that we have access to is an option.
If you are uncertain of the workload you can find the information by going to the Training Zones page. The chart is based on the RCA Model.
If you have any questions please contact me through email: anderss100@gmail.com (Scott Anderson)