Advanced Silver Skiff Training Plan 12-weeks
William ChambersAll plans by this Coach
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You can save time in planning your training and ensure you don't make a mistake by buying training plans that I have designed to get you ready to GO FAST at this years Silver Skiff Regatta.
This is an advanced 12-week plan designed for Experienced Masters Rowers, preparing for the Silver Skiff International Regatta, November 2020. You can expect an average weekly volume of 500 TSS and around 8.5 hours of training.
The main phases of the plan are;
Develop your Aerobic power and efficiency.
Improve your Aerobic strength, endurance and
Increase your Anaerobic capacity.
The weeks will cycle through 2 weeks of loading, and 1 week of recovery. The last 2 weeks will see you reduce the training volume whilst maintaining training intensity and frequency, with the objective to be sharp for the race.
The intervals sessions will be longer than for the sprint distance races and most rowers will see a +12% increase in power and pace at your Anaerobic threshold.
Weekly sessions are designed to be done on the water (ideally) or on the Concept2 or RP3 ergometer. The sessions training intensity will be polarised to 80% of sessions done at low intensity (<2mmol/L zone 2) and 20% at high intensity (>4mmol/L zone 4 & 5).
You will assess your current level of performance in the 1st week and the 6th week. You will be provided with a template that will assist you in setting up your heart zones using a 5 zone polarised approach. In addition, you will receive our Critical Power template for Rowing, to help assess your starting condition and where you need to focus to improve for the race.
In order to track volume, intensity and training load, you will need to use a heart rate monitor and chest strap and TrainingPeaks.
This plan has been designed by world renown Masters Rowing Coach, Bill Chambers. This plan works and will have you at your best and ready to race in November!
For more information on the Masters Rowing Master Class series, please visit www.whchambers.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:31 hrs||1:30 hrs|
|1:35 hrs||3:03 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:31 hrs||1:30 hrs|
||1:35 hrs||3:03 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor