Intermediate Silver Skiff Training Plan 12-weeks
William ChambersAll plans by this Coach
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This is an advanced 12-week plan designed for Intermediate level Masters Rowers, preparing for the 2020 Silver Skiff international time trial regatta.
The main phases of the plan are; increasing your Aerobic power and efficiency, improving your Aerobic strength and endurance and improving your Anaerobic capacity.
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. For the advanced plan, you average weeks will have 400 TSS and around 6.5 hours of training. 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. 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 of freshen up to be sharp for the race.
You will be provided 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 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 leading Masters Rowing Coach, Bill Chambers, and is the same plan used by top age group winners from 2014 - 2019. This plan works and will have you at your best and ready to race in Turin!
When you buy this plan, you will get a discount off one of the Masters Rowing Master Classes. 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|
|5:04 hrs||1:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||5:04 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor