Advanced Silver Skiff 2020 - 16-week Training Plan for Masters Rowers - Reusable
William ChambersAll plans by this Coach
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This is an advanced 16-week plan, is designed for Experienced Masters Rowers, preparing for the Silver Skiff endurance regatta 8 November 2020, in Turin, Italy. It has been designed for rowers aiming to develop a good aerobic foundation. You can expect an average weekly volume of 500 TSS and around 8.5 hours of training each week.
The main phases of the plan are;
Develop your Aerobic power and efficiency.
Improve your Aerobic strength, endurance,
Increase your Anaerobic capacity,
Expert taper to ensure you are fresh and ready to race.
The weeks will cycle through 2 weeks of loading, and 1 week of recovery to encourage super compensation. Your peak week will be three weeks out from the race and the last 2 weeks, you will reduce 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 Anaerobic threshold, and a drop in body fat from increased focus on the Aerobic energy system.
Weekly sessions are designed to be done on the water (ideally) or on the Concept2 or RP3 ergometer. The training intensity is 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 10th week. You are provided with a template that will assist you in setting up your heart zones using a 5 zone polarised model. 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. Both of these tools and the link to the online course are in the day 1 schedule notes.
In order to track volume, intensity and training load, you will need to use a heart rate monitor and chest strap and TrainingPeaks. I strongly recommend completing my online course on 'How to set up your heart rate zones for training' included in the day 1 schedule, when you purchase this training plan.
This plan has been designed by Bill Chambers. Bill is an expert level coach and international winning masters rower. In 2013, Bill had a near fatal accident, when a men's coxless four (4-) collided head on into him, when through his back, broke two vertebrae, and lodged a piece of the boat beside his spinal cord. Although told by doctors, he would not be able to row again, Bill created a system of training to come back stronger and win both national and international sprint and long course races at the masters level. This plan is part of this training system, and will have you at your best and ready to race in November!
For more information on Faster by Bill Chambers, please visit www.whchambers.com
You can see Bill's story on YouTube at https://www.youtube.com/watch?v=bjHfFNiO0io&feature=youtu.be
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:46 hrs||1:45 hrs|
Day Off x1
|1:22 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:46 hrs||1:45 hrs|
||1:22 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor