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Pathways Training
Athlete and Training
Rowing Training• The nature of 2000m racing has remained the same
• WBT’s have not shifted anywhere to the degree they have in other sports
• 4000m Teams Pursuit vs Marathon and 1500m freestyle
• Training really should not have changed as much as it has and we need to get back to what we know works• Train on speed / pace
• Uncompromising
• 3 times / week of 2 x 20km sessions on water
• Loads of on-water volume in small boats (ideally 1x ideal for base phase)
• We have adapted to time poor athletes and training environments that don’t support this method of training
Marathon Records
800
900
1000
1100
1200
1300
1400
1500m
Sw
imm
ing
Tim
e (
ss.s
)
1500m Swimming World Record Progression
225
230
235
240
245
250
255
260
265
270
11-Jun-68 2-Dec-73 25-May-79 14-Nov-84 7-May-90 28-Oct-95 19-Apr-01 10-Oct-06 1-Apr-12 22-Sep-17 15-Mar-23
Tim
e (
ss
.s)
Date
4000m Teams Pursuit World Record Progression
Currents Trends
• Training principles from sports such as triathlon and cycling have influenced us to shift our training philosophies to shorter higher intensity work – why?• Challenges have come from other commitments that take time away from
basic training
• Increased waterway use
• Shorter stretches of water
• The need for faster results and rates of improvement
• Athletes with less ability to focus on long term development and progression?
Pathways Training
• Training philosophies from these rapidly evolving sports can teach us something but are not our training templates
• Have we allowed our DTE and busy lives to dictate the training that we undertake?
• Current trends in successful national programs show that volume training with copious amount of time in the boat rowing on pace produce results – NZ, GB and now AUS, CA, ITA
• We shouldn’t avoid this simple and fundamental training philosophy
Pathways Training• Prepare athletes to go to the Olympics and ultimately have Olympic
success
• Critical steps in between are;• Underage National teams
• NTC’s
• Senior National Teams
• What does that take or mean• Training on speed
• No shortcuts
• Focus on training continuity 6 month>>3 years
• Target on-water and ergometer benchmarks
On–water Benchmarks
2000m Racing (calm conditions)
• U23 M1X: average GMT for last 9 years 6:54.6 (<7:05.0 )
• U23 W1X: average GMT for last 9 years 7:34.6 (<7:40.0)
• Jnr M1X: average GMT for last 9 years 7:03.7 (<7:10.0)
• Jnr W1X: average GMT for last 9 years 7:50.5 (<7:50.0 )
Training
• 3 phases of training - Aerobic (Base) / Threshold / Race
• Aerobic (Base) forms the predominance of training; extends for the duration of the season
• Threshold occurs every week but waxes and wanes as competitions
• Race training should a small part of the preparation and only last 2-3 week max in preparation for A competitions
YEAR
20
16
20
16
20
16
20
16
20
16
20
16
20
16
20
16
20
16
20
16
20
17
20
17
20
17
20
17
20
17
20
17
MONTH Oct
Oct
No
v
No
v
No
v
No
v
Dec
Dec
Dec
Dec Jan
Jan
Jan
Jan
Jan
Feb
Week Number 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Competition Description
Nati
on
al
5k
Erg
o
LD
TT
Nati
on
al
2k
Erg
o
NS
W
Ch
am
pio
ns
5km Ergometer
2k Ergometer
Nominal Week Load (L/M/MH/H or Rec)
Mediu
m
Mediu
m
Mediu
m
Mediu
m /
Hard
Hard
Hard
Lig
ht
Mediu
m
Mediu
m
Mediu
m
Hard
Hard
Lig
ht
Meduim
Mediu
m
Hard
Race Priority C B C C
Total T2 mins 96
0
96
0
10
80
11
40
13
20
13
20
84
0
11
40
12
00
12
60
13
20
13
20
84
0
10
80
10
80
12
00
Base
Threshold
Race
Menu
YEAR
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
20
17
MONTH Feb
Feb
Feb
Mar
Mar
Mar
Mar
Ap
r
Ap
r
Ap
r
Ap
r
May
May
May
May
May
Jun
Jun
Jun
Jun
Jul
Jul
Jul
Week Number 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39
Competition Description
Nati
on
al
Ch
am
pio
ns
Nati
on
al
Un
dera
ge
Nati
on
al
Un
dera
ge
U23 W
orl
d
Ch
am
pio
ns
hip
s
5km Ergometer
2k Ergometer
Nominal Week Load (L/M/MH/H or Rec)
Mediu
m
Mediu
m
Hard
Lig
ht
Mediu
m
Hard
Meduim
Mediu
m
Hard
Hard
Lig
ht
Mediu
m
Mediu
m
Mediu
m
Hard
Hard
L/M
ediu
m
Mediu
m
Mediu
m
Mediu
m
Mediu
m
Hard
Hard
Race Priority C B B A
Total T2 mins
10
80
12
60
13
20
84
0
10
80
12
00
10
80
11
40
10
80
10
80
84
0
11
40
12
00
12
60
13
20
13
80
96
0
10
20
10
80
13
20
84
0
60
0
12
00
Base
Threshold
Race
Menu
On-water training speeds
Aerobic Training: core part of training throughout the entire season
Benchmark: R18-20 on pace 80% of 2000m targets for >15km
Threshold Training: increases in contribution to overall training load in the months leading into major competition
Benchmark: R27-30 at >90% of 2000m targets for 3km – 6km
Race Training: only short blocks of the final preparation of towards racing lasting 1-3 weeks maximum
Benchmark: R32+ at >100% of 2000m targets for 250m-2km
Training Standards – U23M1X
Boat Prog. Speed Time Time Stroke H/Rate
Class Time (%) (m/s) 2000m 500m Rate Zone
BM1X 110% GMT 5.296 6:17.6 1:34.4 250m OPEN T6
GMT 4.815 6:55.4 1:43.8 1-2km OPEN T5 / T6
Training Standard 90% GMT 4.333 7:41.5 1:55.4 2-10km 28 T4
Training Standard 80% GMT 3.852 8:39.2 2:09.8 2-20km 18-20 T2 / T3
U23 HEAVYWEIGHT MEN
Training Standards – U23W1X
U23 HEAVYWEIGHT WOMEN
Boat Prog. Speed Time Time Distance Stroke H/Rate
Class Time (%) (m/s) 2000m 500m bandwidth Rate Zone
BW1X 110% GMT 4.828 6:54.2 1:43.6 250m OPEN T6
GMT 4.389 7:35.6 1:53.9 1-2km OPEN T5 / T6
Training Standard 90% GMT 3.950 8:26.3 2:06.6 2-10km 28 T4
Training Standard 80% GMT 3.512 9:29.6 2:22.4 2-20km 18-20 T2 / T3
Appropriate Underage Training
• School rowers - 12-14 hours / week – What does that look like?• Juniors - 16-18 hours /week• U21 - 90% of NTC load• U23 - 90-95% of NTC load
• What is an accurate outline of NTC training load and does it change throughout the cycle?
• How many on-water training sessions should be in a standard week?
Junior Program Example
Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date 5/6/17 6/6/17 7/6/17 8/6/17 9/6/17 10/6/17 11/6/17
Breakfast
Training Session 1 ROW (T2 Workload)ROW:Monitoring session. 4
x 2000m R20. 1st @ 80% ROW (T2 Workload) OFF ROW (T2 Workload)
ROW: 3 x 2000m R28 Goal
90% Towards racing
Training Session 2 Wts Wts Wts Speed
Training Session 3
Training Session 4 Conditioning Ergo Conditioning Ergo Conditioning Long X-Train
Evening
Notes
Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Date 12/6/17 13/6/17 14/6/17 15/6/17 16/6/17 17/6/17 18/6/17
Breakfast
Training Session 1 ROW (T2 Workload)ROW:Monitoring session. 4
x 2000m R20. 1st @ 80% ROW (T2 Workload) OFF ROW (T2 Workload)
ROW: 3 x 2000m R28 Goal
90% Towards racing
Training Session 2 Wts Wts Wts Speed
Training Session 3
Training Session 4 Conditioning Ergo Conditioning Ergo Conditioning Long X-Train
Evening
Notes
U23 Program Example
Mon Tue Wed Thu Fri Sat Sun
9 10 11 12 13 14 158 9 10 11 12 13 14
20k <80%
Speed
4 x 2k R20
Max Speed
20k <80%
SpeedOFF
20k <80%
Speed3 x 5k R24 OFF
Wts Wts OFF Wts
Tech +
speed 9 on
5 off < 3
sets
OFF
15k T2
2x 30' Erg
(5'
R16/18/20/
18/20/18)F
eet out
15k T2AT / 2 x 6k
ergo's 15k T2
Watt bike
50kOFF
35 35 35 15 35 30 185
Mon Tue Wed Thu Fri Sat Sun
2 3 4 5 6 7 81 2 3 4 5 6 7
20k <80%
Speed
4 x 2k R20
Max Speed
20k <80%
SpeedOFF
20k <80%
Speed3 x 5k R24 OFF
Wts Wts OFF Wts
Tech +
speed 9 on
5 off < 3
sets
OFF
15k T2
3x 20' Erg
(5'
R16/18/20/
18)Feet
out
15k T2AT / 2 x 6k
ergo's 15k T2
Watt bikee
40kOFF
35 35 35 15 35 30 185
Mon Tue Wed Thu Fri Sat Sun
23 24 25 26 27 28 2922 23 24 25 26 27 28
24k <80%
Speed
8x2k R20
Max Speed
24k <80%
SpeedOFF
24k <80%
Speed
1 x 8k
H/capped
Race
OFF
Wts Wts OFF Wts
Tech +
speed 9 on
5 off < 3
sets
OFF
15k T22 x 30'
Ergo's R20 15k T2
AT / 2 x 6k
ergo's 15k T2
Watt bike
40kOFF
39 35 39 15 39 30 197
Mon Tue Wed Thu Fri Sat Sun
16 17 18 19 20 21 2215 16 17 18 19 20 21
22k <80%
Speed
6x2k R20
Max Speed
22k <80%
SpeedOFF
22k <80%
Speed
2 x 5k
Open RateOFF
Wts Wts OFF Wts
Tech +
speed 9 on
5 off < 3
sets
OFF
15k T22 x 30'
Ergo's R20 15k T2
AT / 2 x 6k
ergo's 15k T2
Watt bike
60kOFF
37 35 37 15 37 30 191
Men’s NTC Program Example24/07/2017
Class T2 Mins T1:T2:T3:T4:T5:T6
0 00: 00: 00: 00: 0.0: 0.0
1360 25: 37: 17: 19: 0.7: 0.7
Fastest Exceeded T2 min
M
Activity 1 ROW_AER_46*: WU, 20km T2 R20 @ 80%speed.
Activity 2 ROW_AER_0a*: 15 km T1 & Tech R16-20.
Activity 3 STRENGTH_1*: Weights (not included in T2 min).
Activity 4
Activity 5
Activity 1 ROW_AER_46*: WU, 20km T2 R20 @ 80%speed.
Activity 2ERG_THR_30minR20*: 30 min R20 Ergo with 15 min
T2 warmup.
Activity 3
Activity 4
Activity 5
Activity 1ROW_AER_53*: WU, 22km 8x1800m @ R20 with
quick turns.
Activity 2 ERG_AER_1*: 45 min SR 18 capped HR at T1
Activity 3 STRENGTH_1*: Weights (not included in T2 min).
Activity 4
Activity 5
NOMINAL WEEK LOAD
LOCATION
Master
Current Plan
Week Starting Mon
Mo
nd
ayTu
esd
ayW
edn
esd
ay
Activity 1ROW_PS_2*: 22km R20-22 Bungees 2min on 2min
off x18 (x2 without band) @ R24.
Activity 2ROW_ANA_4: 12km, Transitions, warm up then 6 x 2'
(45" start 1'15" transition).
Activity 3 ERG_AER_1*: 45 min SR 18 capped HR at T1
Activity 4
Activity 5
Activity 1ROW_AER_54*: WU, 20km 2x33'min (1'/3', 2'/3',
3'/3', 4'/2', 5'/1', 6' @ 24/18).
Activity 2 ROW_AER_5*: 15 km T2 R20.
Activity 3 STRENGTH_1*: Weights (not included in T2 min).
Activity 4
Activity 5
Activity 1 ROW_THR_1: 2 x 5300m TT with 10 km T2 paddle.
Activity 2 Truck Push: Truck Push
Activity 3
Activity 4
Activity 5
Frid
aySa
turd
ayTh
urs
ady
