2015 Head Racing Training Plan

I am planning to enter 3 or 4 head races this fall.

  • Textile River Regatta: Sunday, October 4, 6K race in Lowell
  • Quinsigmond Snake Race, October 10th or 11th, 4.5K race (Tentative)
  • Head of the Charles, October 17th or 18th, 5K race in Boston (Tentative)
  • Merrimack Chase: Saturday, November 6

Priority:

  1. HOCR
  2. Textile
  3. Merrimack
  4. Snake Race

If I don’t get an entry for the HOCR, then the Textile is my key event, so I need to plan to peak for the beginning of October and then maintain from then to the beginning of November.

The plan is focused on improving performance over a 5K to 6K race.  I have time for 6 sessions a week.  I seem to best with a polarized plan, so I am planning to do 3 lower intensity endurance sessions per week.  One hard distance piece a week (basically head race distance).  One set of long intervals (Like a WP L2 type session).

So far, this looks like the Pete Plan or the Wolverine Plan.  The difference is that I plan to substitute the short intervals (L1s in WP language) with another session focused on improving lactate clearance and tolerance.  I’m thinking that this would be an interval based session at about head race pace and rate, with short rests.  The intent here is to accumulate fatigue (and lactate) as the session goes on.  Examples of this type of workout on the erg are things like the 15×3’/1′ rest or 8x1K/2′ rest.

I like the cyclical nature of the Pete Plan, so I am planning a 4 week cycle after which the workouts repeat so I can try to measure progress.

Because of where I row, I have to limit the distance covered in each interval.  I have just about 3000 meters of river that can be rowed at full pressure.  Any turn is basically going to cost about 1 minute of rest time, so I would like to try to work within that constraint.  The one exception is that on weekend days, I can row on Lake Quinsigamond in a club boat, so that is why my hard distance days will be on weekends.

The plan is obviously going to be impacted by travel and life, but I figure having a plan and changing is better than having no plan at all.

I welcome feedback and suggestions for changes.

Date Weekday Workout Type Planned Workout
7/19/15 Sun Cross Training (Bike)
7/20/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
7/21/15 Tue Long Intervals 4 x 2500 / 5′ rest r24
7/22/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
7/23/15 Thu Short Rest Intervals 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
7/24/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
7/25/15 Sat Hard Distance 5.5K r26
7/26/15 Sun Rest
7/27/15 Mon Cross Training (Bike) Vacation Week
7/28/15 Tue Cross training (Run)
7/29/15 Wed Cross Training (Bike)
7/30/15 Thu Cross training (Run)
7/31/15 Fri Cross Training (Bike)
8/1/15 Sat rest
8/2/15 Sun Hard Distance 5.5K r26
8/3/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
8/4/15 Tue Long Intervals 5 x 1500 / 5′ rest r26
8/5/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
8/6/15 Thu Short Rest Intervals 8 x 1000 / 2′ rest
8/7/15 Fri Technique UT2/UT1 Bungee Row first half, Steady state r20 second half
8/8/15 Sat Hard Distance 5.5K r26
8/9/15 Sun Rest
8/10/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
8/11/15 Tue Long Intervals 3000 / 2500 / 2000 5′ rest
8/12/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
8/13/15 Thu Short Rest Intervals 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
8/14/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
8/15/15 Sat Hard Distance 5.5K r26
8/16/15 Sun Rest
8/17/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
8/18/15 Tue Long Intervals 5 x 2000 / 5′ rest r28
8/19/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
8/20/15 Thu Short Rest Intervals 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
8/21/15 Fri Technique UT2/UT1 Bungee Row first half, Steady state r20 second half
8/22/15 Sat Hard Distance 5.5K r28
8/23/15 Sun Rest
8/24/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
8/25/15 Tue Long Intervals 4 x 2500 / 5′ rest r24
8/26/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
8/27/15 Thu Short Rest Intervals 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
8/28/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
8/29/15 Sat Hard Distance 5.5K r28
8/30/15 Sun Rest
8/31/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
9/1/15 Tue Long Intervals 5 x 1500 / 5′ rest r26
9/2/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
9/3/15 Thu Short Rest Intervals 8 x 1000 / 2′ rest
9/4/15 Fri Technique UT2/UT1 Bungee Row first half, Steady state r20 second half
9/5/15 Sat Hard Distance 5.5K r28
9/6/15 Sun Rest
9/7/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
9/8/15 Tue Long Intervals 3000 / 2500 / 2000 5′ rest
9/9/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
9/10/15 Thu Short Rest Intervals 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
9/11/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
9/12/15 Sat Hard Distance 5.5K r30
9/13/15 Sun Rest
9/14/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
9/15/15 Tue Long Intervals 5 x 2000 / 5′ rest r28
9/16/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
9/17/15 Thu Short Rest Intervals 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
9/18/15 Fri Technique UT2/UT1 Bungee Row first half, Steady state r20 second half
9/19/15 Sat Hard Distance 5.5K r30
9/20/15 Sun Rest
9/21/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
9/22/15 Tue Long Intervals 4 x 2500 / 5′ rest r24
9/23/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
9/24/15 Thu Short Rest Intervals 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
9/25/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
9/26/15 Sat Hard Distance 5.5K r30
9/27/15 Sun Rest
9/28/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
9/29/15 Tue Long Intervals 5 x 1500 / 5′ rest r26
9/30/15 Wed Steady State 4 x 500 taper
10/1/15 Thu Short Rest Intervals 3 x 500 taper
10/2/15 Fri Technique UT2/UT1 2 x 500 taper
10/3/15 Sat warm up only warm up only
10/4/15 Sun Textile
10/5/15 Mon rest
10/6/15 Tue Long Intervals 3000 / 2500 / 2000 5′ rest
10/7/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
10/8/15 Thu Short Rest Intervals 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
10/9/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
10/10/15 Sat warm up only warm up only
10/11/15 Sun Snake Race
10/12/15 Mon rest
10/13/15 Tue Long Intervals 4 x 500 taper
10/14/15 Wed Steady State 3 x 500 taper
10/15/15 Thu Short Rest Intervals 2 x 500 taper
10/16/15 Fri Technique UT2/UT1 warm up only
10/17/15 Sat HOCR
10/18/15 Sun HOCR
10/19/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
10/20/15 Tue Long Intervals 5 x 2000 / 5′ rest r28
10/21/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
10/22/15 Thu Short Rest Intervals 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
10/23/15 Fri Technique UT2/UT1 Bungee Row first half, Steady state r20 second half
10/24/15 Sat Hard Distance 5.5K r30
10/25/15 Sun Rest
10/26/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
10/27/15 Tue Long Intervals 4 x 2500 / 5′ rest r24
10/28/15 Wed Steady State 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
10/29/15 Thu Short Rest Intervals 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
10/30/15 Fri Technique UT2/UT1 Square Blades / Slow Roll Up / r20 2 minutes each, repeated
10/31/15 Sat Hard Distance 5.5K r30
11/1/15 Sun Rest
11/2/15 Mon Steady State UT1 Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
11/3/15 Tue Long Intervals 5 x 1500 / 5′ rest r26
11/4/15 Wed Steady State 3 x 500 taper
11/5/15 Thu Short Rest Intervals 2 x 500 taper
11/6/15 Fri Warmup up only warm up only
11/7/15 Sat Merrimack Chase

6 thoughts on “2015 Head Racing Training Plan

  1. sanderroosendaal says:

    So much detail that I need to study further. Obviously you have some spare time in Austria ;-).

    I like the repetitive Hard Distance which I recommend to do on a designated day of the week (weekend preferred). The downside is that you will do it in a club boat which is not the boat you will race in. Not ideal. However, doing the hard distance on a working day has certain risks as well. For example, stress resulting in lack of concentration, or work getting in the way of doing the session at all.

    Your own single’s rowing water has the same constraints as mine (unless I decide to row “to the castle). I have a 3km without a turn. Used to do either 2x3km or a full out six km with a quick turn in the middle. It’s possible. The advantage is that the time becomes a bit less wind dependent because you have a leg with tailwind and a leg with headwind.

    Like

    • gregsmith01748 says:

      That’s true, but the lake also has the advantage(?) of being choppy and nasty. I don’t get enough practice on water like that. I think using a club boat is not so bad. I might bring my boat to the lake once or twice, or bring it to Boston to row a dry run on the Hocr course. I might do the same on the Merrimack up in Lowell. Anything to distract me from the pain!

      Like

  2. stelph82 says:

    Good luck with the entry for HOCR, I am coming back again this year although thankfully my finishing position last year means I got an automatic entry this time round and dont have to go through the lottery.

    On the length of the course, TBH I dont think a shorter course like your river or the fact that you spend most of your time on more “protected” water would be that much of an issue, here I only have about 3500m of water (and at my old club we only had 2k) and so for longer workouts I have to turn quite often, however like with lactate testing I don’t think having a couple of minor breaks when turning causes too much of an issue, like Sander says you may get more by spending more time in your single and getting more used to doing pieces/racing in that

    Like

    • gregsmith01748 says:

      I’m sure you are right that it can be workable and switching boats is less than ideal. I struggle with 2 aspects.
      1. I find it really hard to find the discipline to do a really quick turn in the middle of a hard piece. I know that this is a bullshit excuse, but I find it a lot easier to confront a hard distance piece without the break in the middle
      2. I want to keep in touch with the rowers in my club. It’s a bit lonely rowing by myself every day.
      Neither of these really help me achieve my training goals, but I have trouble walking away from them.

      Like

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