Tentative Ontario Ergometer Draw

March 2, 2013
2	8:20 AM		Jr. H.S. Women		59
		Eden High School	A. Willms
3	9:00 AM		Jr. H.S. 150# Men		108
		Eden High School	C. Woodcock
		Eden High School	M. Siemens
		Eden High School	L. Mandau
		Eden High School	E. Braun
4	10:00 AM		Jr. H.S. 165# Men		37
		Eden High School	E. Block
		Eden High School	S. Roche
5	10:20 AM		Jr. H.S. 135# Women		134
		Eden High School	S. Egmond
		Eden High School	S. Tiedtke
		Eden High School	J. Klassen
		Eden High School	B. Ham
		Eden High School	M. Mummary
		Eden High School	G. Sawatzky
		Eden High School	K. Goertz
		Eden High School	M. Kozun-Young
9	12:40 PM		Sr. H.S. 150# Men		56
		Eden High School	B. Klassen
12	2:40 PM		Sr. H.S. 145# Women		41
		Eden High School	C. Giesbrecht

Athletes should plan to show up an hour before event.
Schedule is subject to change.

Ontario Erg Fees

Hello everyone,

We have the Ontario Erg Championship coming up Saturday March 2nd. The $12.00 fee is due on MONDAY FEBRUARY 25 at practice. A late fee of $13 on top of the initial fee is subject to late entries so please make sure to get this money in.

Cheques can be made out to Eden High School.

Have a great weekend everyone, see you Monday,

Coach

Ontario Ergometer Championships-Save the Date

This is the link for the main site in regards to the Ontarion Ergometer Championships: https://www.regattacentral.com/regatta/?job_id=2744

Your coaches will register you, so do not try to register yourselves! The information is as follows:
Date: Saturday, March 2, 2013
Where: Ridley College Field House (Gymnasium), St. Catharines, ON
Distance: 2000m

Your wonderful coaches will be creating a workout schedule that will prepare you for this event, in order to achieve your optimal performance. It is imperative that you continue to give your best efforts and remain diligent with your attendance, as the program that is in place cannot be successful without your cooperation.

Set for yourselves a Target Race Pace (TRP) that you want to achieve for this event and work toward that during your next couple of weeks of practice. Let your coaches know your goals and we will do our best to help you achieve those.

Have a wonderful Family Day weekend and we will have next week's workouts posted before your return Tuesday.

Sincerely,
Eden Coaching Staff

Stay Connected

Hello Everyone,

To ensure that you do not miss any updates to our Blog, you can go to the lower right-hand portion of the screen and type your email address and hit submit. This will send an alert to your inbox anytime a new posting has come up on this blog.

You can use your personal emails, however, you still need to be signed in with the club account to view the information.

Thanks,
S. Vanderlee

Wed, Feb 13, 2013

10' Erg Warm-up
Core and Stretch
3x5' at TRP+4", TRP+2", TRP
10' Cool Down
Lower Body Weight Circuit

Ergometer 10 minute Warm-up

First of all, any time you see 'Steady State' that is a comfortable pace in which you could carry on a conversation. It is not so hard that you have difficulty answering a question and it is not so easy that your breathing has not even increased.

You are to do this before we begin our workouts for the day.

Set Ergs to 10 minutes:
Start at a Steady State (SS), paying attention to techniques and form
8' (' = minutes) do 10 strokes at 2" (" = seconds) above TRP (Target Race Pace = your desired 2k split)
6' 10 strokes at TRP
4' 10 strokes at TRP -2"
2' add 3" to your SS split

Between each set of 10 strokes you are to return to your SS as quickly as you can. Do not let the erg run away on you.