Practice – Week 14

This week we are going to be working on out Aerobic Base and technique on Monday & Wednesday. Thursday we will be focussing on our Regatta training to prepare for the race in Alameda on Saturday

Monday – After our warm up we will do 3 sets of 20 minutes with a short rest between. The sets are at 80%. This should allow you to work your technique. Use the rest periods to reset your mind and start fresh.

Tuesday – No Practice – Happy 4th!

Wednesday – After our warm up we will do 5sets of 8 minutes with a short rest between. Each set will be focussed on a different drill

  1. Frankenstein
  2. One sided paddling
  3. 3 on 3 off tractor pull
  4. Change ladder – each count for 4 changes = 9 / 7 / 5 / 3  Repeat as needed to complete 8 minutes
  5. Endurance ladder – each count for 4 changes = 11 / 15 / 20 / 25  Repeat as needed to complete 8 minutes

Thursday – Regatta crew practice – meet on beach

Practice – Week 13

Temperatures are down and without a race this weekend, we are going to crank up the training.

Monday – YOYO with power-ups and turns:

Tonight’s Practice is a YoYo course

We will do our warmup on the way across the lake.  The purpose of this workout is to build aerobic base as well as work on starts, power ups and turns for our last regatta. Crews do not need to stay together through workout.

Section 1: 80% paddle to Willow Creek. Power up and turn. Paddle back at 90% for 8 changes, turn and paddle another 8 changes – Rest 2 minutes

Section 2: 80% paddle to Hat Island. Turn back, run at 90% for 8 changes and rest

Section 3: 80% paddle to Willow Creek. Same turn and rest sequence as section 1

Section 4: 80% paddle to China Wall. Same turn and rest sequence as section 1

Section 5: Paddle to finish with a 2:1 power to rest ration

Tuesday – The Grinder

We are going to be working on the extra gear using resistance training

Wednesday

Techique and Skill Paddle focusing on eliminating the “elbow collapse” with top arm and rotation

Thursday

Regatta practice with video

Saturday

Long Distance practice. This is an important practice to work on our aerobic base with a moderate effort trip to the wire

 

Practice – Week 12

Practice – Week 12

It’s going to be a hot one this week

Sign up for practice and get out on the water!

HULI RACES – TUESDAY NIGHT – OPEN TO ALL MEMBERS

Monday & Wednesday we will be working on endurance. Tuesday & Thursday we will be working on regatta training

Monday – 5 sets of 8 minutes of a very hard effort. Increase power in the second half of the sets. These should be high-intensity efforts. Full untimed recovery between sets to hydrate and cool down.

Tuesday – HULI RACES – We will meet on the beach and rotate crews out. The race is from the start line to the fishing pier and back. Your boat must huli on the way out. This is a really fun practice and open to all. If you are planning to race long distance this season and haven’t performed a huli drill, this is a good opportunity for you.

Wednesday – Technique and skills practice

Thursday – Regatta crews – 250 and 500-meter sprints. Meet on the beach

Practice 11.1 | June 5-6, 2017

Tonight and Tomorrow we will be working on endurance and turns

 Monday / Tuesday (Long pieces) and Wednesday / Thursday (short intervals) practices will be the same.

With no race this weekend we are going to crank up the intensity an notch

A. Land work – Review of exit and setup phases of stroke

B. Warmup – We will leave the beach and paddle across the lake DOING our warmup – let’s pick up some time here

C. Skill Work – 4 changes of skill practice at 10 strokes per change working on technique. This is your time to find yourself and make adjustments. Start at a very slow stroke rate in the mid-30s and slowly build to a rate in the mid-40s

D. Intervals  – Suicides (you’ll remember these if you played sports)

2 sets with full recovery between. If the race course is still set and available, use the red buoys as 500 meter marks. The color change between them is 250 meters. If the course is not available, time the sets at 2:00 per 500 meters. The entire workout should be at +80% with powerups in and out of the turns. Each set should take 20 minutes and cover 5,000 meters

  • Paddle 250 meters (1 minute or 6 changes) turn and return to start
  • Turn at start and paddle 500 meters (2 minutes or 12 changes) turn and return to start
  • Turn at start and paddle 750 meters (3 minutes or 18 changes) turn and return to start
  • Turn at start and paddle 1000 meters (4 minutes or 24 changes) turn and end

E. Sprint – Depending on time remaining coaches option of another set or modified version

Practice 10.1,2

This will be a Recovery Week

After the race last weekend and looking forward to this Saturday’s regatta, this will be a recovery week.

Please note there is no practice Wednesday Night due to the regatta on the lake. 

Tuesday – Leap Frog

Thursday – Land work, then dedicated Regatta practice

 

Practice 9.2 | May 24-25, 2017

Tonight and Tomorrow we will be working on power ups and turns

 Monday / Tuesday (Long pieces) and Wednesday / Thursday (short intervals) practices will be the same.

We are racing most weeks now, so volume will decrease and intensity and skill practice will increase

A. Land work – Review the “Press” Stoke

B. Warmup – We will leave the beach and paddle across the lake, using a quick change on the count of 5 strokes per side, where we will meet up and go through our warmup

C. Skill Work – 8 changes of skill practice at 10 strokes per change working on technique. This is your time to find yourself and make adjustments. Start at a very slow stroke rate in the mid-30s and slowly build to a rate in the mid-40s

D. Intervals  – 5 sets of 5 minutes with 2 minute rest between. Every 4th change we will do a power up for 2 changes. The entire piece should be above 80% effort. At the 4-minute mark, perform a turn and power up unitl 5-minute mark. Then turn slowly and rest 2-minutes

E. Sprint – Depending on time remaining

Practice 9.1 | May 22 – 23, 2017

Tonight and Tomorrow we will be working on changing gears

 Monday / Tuesday (Long pieces) and Wednesday / Thursday (short intervals) practices will be the same.

This is the start of a new cycle. We are racing most weeks now, so volume will decrease and intensity and skill practice will increase

A. Land work – Using the recovery phase to adjust stroke rate

B. Warmup – We will leave the beach and paddle across the lake, using a quick change on the count of 5 strokes per side, where we will meet up and go through our warmup

C. Skill Work – 8 changes of skill practice at 10 strokes per change working on technique. This is your time to find yourself and make adjustments. Start at a very slow stroke rate in the mid-30s and slowly build to a rate in the mid-40s

D. Intervals  – Crazy Eights – The stroke remains the same (time in the water). The rate is increased by decreasing the recovery phase.

8 sets with a 2-minute rest between

  •  8 Changes – Overspeed at a very high stroke rate (65+ SPM)
  • 8 Changes – Slow at a very low stroke rate (45 SPM)
  • 8 changes – High stroke rate (60 SPM)
  • 8 changes – Race pace (54-56 SPM)
  • 2-minute rest

E. Sprint – Depending on time remaining

Practice 7.2 | May 17-18, 2017

Tonight and tomorrow night we will continue working on our regatta training

After our warm up and skill practice, we will find be working on 750 -meter pieces on the race course or follow the changes below:

From a stop, we will work on our starts, then race pace and finish with a turn. These are short sets intended to work on skills.

A) Start – 2 changes @ 10 strokes. The purpose is to get the canoe out of the water and up to speed in as few strokes as possible. We will start at a slower (low 50’s rate) to work on setting our blades and pulling together without cavitation. Gradually increase the stroke rate through the practice.

B) Pace -10 changes @ 10 strokes. After canoe is up to speed, we will do 10 changes @ 54 SPM.

C) Turn –  Power up to 100% at the same rate 2 changes out and execute a turn, then 10 changes at 100%

D) Return – Easy paddle back to start. Regroup, take a break (no more than 2 minutes) and do it again, and again, and again …

For the Kai ‘Olu (Monday & Wednesday group) check out Gabriel’s instructions.

Please sign up for your races now

Practice 7.1 | May 15-16, 2017

Tonight and Tomorrow we will be working on our aerobic endurance

 Monday / Tuesday (Long pieces) and Wednesday / Thursday (short intervals) practices will be the same.

This is the last workout in this cycle. It is demanding, but you’ve built up for it and should be ready. Once technique breaks down, back off the intensity until it is corrected. Then slowly ramp back up.

A. Land work – Q &A about stroke

B. Warmup – We will leave the beach and paddle across the lake, using a quick change on the count of 5 strokes per side, where we will meet up and go through our warmup

C. Skill Work – 8 changes of skill practice at 10 strokes per change working on technique. This is your time to find yourself and make adjustments. Start at a very slow stroke rate in the mid-30s and slowly build to a rate in the mid-40s

D. Intervals  – Building on last week we will increase work.

  •  6 sets of 10-minute pieces with 1-minute full rest between. Start strong and do 8 minutes at a hard (80%) pace, then  2-minutes at a harder (90%) pace. Then take a 1-minute break (dead stop) between sets. Depending on the wind and current, turn after the 2nd set. 10 strokes per change (call hut on 9). Please use the break to reboot your technique, hydrate and breathe

E. Sprint – Depending on time remaining

Practice 6.2 | May 10-11, 2017

Tonight and tomorrow night we will continue working on our regatta training

After our warm up and skill practice, we will find be working on 500-meter pieces on the race course or follow the changes below:

From a stop, we will work on our starts, then race pace and finish with a turn. These are short sets intended to work on skills.

A) Start – 2 changes @ 10 strokes. The purpose is to get the canoe out of the water and up to speed in as few strokes as possible. We will start at a slower (low 50’s rate) to work on setting our blades and pulling together without cavitation. Gradually increase the stroke rate through the practice.

B) Pace -6 changes @ 10 strokes. After canoe is up to speed, we will do 6 changes @ 54 SPM.

C) Turn –  Power up to 100% at the same rate 2 changes out and execute a turn, then 6 changes at 100%

D) Return – Easy paddle back to start. Regroup, take a break (no more than 2 minutes) and do it again, and again, and again …

For the Kai ‘Olu (Monday & Wednesday group) check out Gabriel’s instructions.

Please sign up for your races now