St. Catharines Rowing Club
  • About Us
    • COVID-19 Policy (Updated 06/7/22)
    • Calendar
    • SCRC Blog
    • History >
      • SCRC Presidents
    • Governance >
      • Directors
      • Club Captain
      • Annual General Meeting
  • Donate
  • Programs
    • Secondary School
    • Junior Programs >
      • Youth Rowing Camp
      • Junior Development
      • YRP Registration
      • Under 17 Women
      • Under 17 Men
      • Under 19 Women
      • Under 19 Men
    • Senior Programs
    • Masters
    • Para
    • Rec Rowing
  • Membership
  • Documents
St. Catharines Rowing Club

2021 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)
To have something you have never had, you must do something you have never done!

- Thomas Jefferson

Picture
View April Calendar
Training Calendar
Picture

Picture
Calendar
Picture
Strength & Conditioning
Picture
Core + Mobility
Picture
Training Zones
Picture
Archived Training

DETAILED WEEKLY TRAINING

< Previous Week
April 5 - 11
Next Week >
Training Calendar
Training and Workout Notes

Picture
CONNECT with Us!
Support Our Sponsors
Picture
Picture
Picture
Picture

SIGNATURE

Picture
Picture
Picture
Picture

Platinum

Picture
Picture
Picture

Gold

Picture
Picture
Picture

Silver

Picture
Picture
Picture
Picture
Picture
Picture

Bronze

Picture
Picture
Picture
Picture

Thank you

DSPhotography
SuperPlak

About Us
Membership
​COVID-19 Policy
​SCRC Blog
Donate to the SCRC
Board of Directors
​Directions to Henley Island
Programs
​Youth Rowing Camp
Junior Development
Secondary School Rowing Programs
​Junior Rowing Program
U23 and Senior Rowing Program
Masters Rowing Program
Para Rowing Programs
​Rec Rowing Program
Contact Us
Secondary School Rowing Coordinator
SCRC Club Captain
Youth Rowing Program Inquiries
Secondary School Rowing Program Inquiries
General Inquiries
Financial Support
JumpStart
KidSport

​
© 2014, St. Catharines Rowing Club
St. Catharines Rowing Club, P.O. Box 28010, 600 Ontario St., St. Catharines, ON, L2N 7P8.
  • About Us
    • COVID-19 Policy (Updated 06/7/22)
    • Calendar
    • SCRC Blog
    • History >
      • SCRC Presidents
    • Governance >
      • Directors
      • Club Captain
      • Annual General Meeting
  • Donate
  • Programs
    • Secondary School
    • Junior Programs >
      • Youth Rowing Camp
      • Junior Development
      • YRP Registration
      • Under 17 Women
      • Under 17 Men
      • Under 19 Women
      • Under 19 Men
    • Senior Programs
    • Masters
    • Para
    • Rec Rowing
  • Membership
  • Documents