Training Layout Oct 3-9

Welcome to October! September is a fun month, as those that were away for the summer tend to make their way back. And…. it’s always fun to catch up! So, if you were waiting for summer to end to make your way back…… it’s time to get in here! 

 

We officially have 1 more week before we do our 3rd annual half marathon row on the Thanksgiving Monday. I’ve seen a few names up on the board. Big thumbs up! Please note, it’s expected that you do some rowing homework before next monday. As much as you are more than fit enough to row that distance. You should get your butt ready, get your mind ready, and…. have some goals to work towards. As nothing will sink your spirits more than sitting on the machine for 90+ minutes with no purpose to serve! I have last years times posted on instagram and Facebook. It can give you some guidance.

 

As for the week ahead. We are hitting the half way mark of our 12 week wave. Which, in of itself, isn’t indicative of any thing particular in this week of training. But more to the point we’ll start to see many of things we are looking to improve on start popping up over the next seven weeks. One thing we are introducing, is a strength layering in one of the endurance classes this week. It’s not as focused on lifting heavy weights, but using more unilateral movements. These movements can done with a lot of weight, however, our focus will tend to be addressing single leg imbalances, as well as transferring nicely in to SST (Sport Specific Training, ie. snow sports). 

 

Last but not least, some of you have seen the Nespresso Machine upstairs, and or seen me bouncing off the walls with caffeine in tow. In the next couple of days I should have a systematic approach on how to take advantage of it. In the meantime, you should know the following. We will be recycling and composting the Pods, as environmental impact is a concern. Believe me, it’s troubled me before knowing that the aluminum pods can recycled unlimited times, and the grounds can be composted. There is also a aerocinno machine, which froths milk. We will keep almond milk onsite to fancy up your coffee. Unfortunately, we will charge for this service. $1.50 for espresso, and $2.00 if you fancy it up with milk. For the short term, none of the systems are in place, so it’s all free for the time being. So enjoy!

 

Coach