Building effective ‘de-training’ periods into your training program

Shift Your ‘Rest’ Paradigm

Building effective ‘de-training’ periods into your training program

By Coach Kaehler

Do you ever take more than one day off of your training program?  Do you, like many coaches and athletes, scoff at the importance of taking longer rest periods leading up to big events?  To many athletes, the term ‘rest’ is perceived as negative and even stressful.  Time they consider ‘unproductive’, or time they think should be used to train even more to further improve their performance.  Let me shift your paradigm on ‘rest’.  Consider time away from training not as ‘rest’ but rather as ‘de-training. ‘De-training is a critical component of your training cycle.  It helps improve your overall performance by creating body balance, reducing your risk of injuries, and preparing your body for even greater training intensities to follow.  ‘De-training’ or the absence of training, and training are two sides of the same coin. To build an effective training program, you must therefore factor in both elements for optimal results on race day.

Planning the appropriate amount of de-training can be challenging, and varies with each situation.  I will say however, that taking only one day off per week on a regular basis as your only de-training period is probably not enough as you get into longer training periods.  The common perception is that conditioning and fitness will be lost by taking more than one-day off in a row.  Belief and trust that longer rest periods do improve results comes from going through the process.  Expect kicking and screaming your first time through a longer de-training period, but the pay-offs will be significant.

De-training can last anywhere from three to 13 days or longer, where the athlete should not take off from training more than two days in a row during these periods .  Longer de-training cycles (five to 13 days) occur between macro-cycles of 12 to 18 weeks, while shorter de-training periods (two to five days) occur between micro-training cycles of 3 to 5 weeks.   Some athletes embrace their time away to rest, while others go off and do extra workouts.  Understanding that rest or de-training is an essential part of successful long-term athletic progression is critical for proper development.  Many athletes have difficulty with this concept.  They’ve been conditioned to view ‘rest’ as an enemy to successful training for big races.  The thought of even a one-day rest becomes a major source of stress.

Periodization which is a process of varying training intensity and volume in macro and micro-cycles is a common practice that has been used for many years, by coaches at all levels.   While most training programs emphasize controlling training volume and intensity, effective training programs must also include periodized de-training periods during the macro and micro cycles leading up to major events.  Following race day, longer rest periods are recommended and used often.  Scheduling longer de-training periods leading up to big events often creates conflict with both coaches and athletes as neither wants to miss training time.

While taking one-day off a week on a continuous basis is a common practice, it doesn’t allow the body to completely recover when training at higher levels.  Although scheduling longer de-training periods can initially be stressful for both coaches and athletes, the pay-offs are clear.  Longer de-training periods help improve your end results by allowing the body to be consistently stretched. These longer rest periods also help create body balance and reduce your risk of training-related injuries due to over training.  And finally, by allowing your body to completely recover, you prepare yourself to train effectively at even greater intensities following your period of de-training.  Bottom-line; shift your ‘rest’ paradigm.  Training smart, being consistent, and factoring in sufficient de-training periods into your program will set you up for optimal results on race day.

I will be posting some other training related articles later this week.  If you would like to be notified about all my new postings please subscribe to my mailing list.

In Appreciation,

Coach Kaehler

 

Al Borghard – Legacy Rowing Coach has passed

The thing I remember most about Al Borghard was that he was always on a level keel.  I never remember seeing him ever even remotely shaken or flustered in any situation that I witnessed.  In fact, he taught me a lifelong lesson one day about three weeks into my rowing career that shaped my rowing path forever.  In fact it has impacted my entire life to this day.  That day occurred in February of 1981 when Sagamore Rowing Club had just moved to my home town of Huntington, NY.  I think we were a group of six athletes, and as I recall we were the only ones rowing on Long Island, except maybe Beach Channel.   That February day will always be etched in my mind.  Coach Borghard placed me in the bow seat of a 2x with one of my high school buddies Mike, who I mistakenly suggested he come down to try rowing (just kidding Mike).  As this was Mike’s first time out I was basically his training wheels as Coach Borghard instructed him on the basics of the rowing.   It was about 50 degrees outside but the water temperature was probably more like 40 degrees with no wind, overall not a bad day for a row or so I thought.  Thinking things were under control with my blades firmly stabilizing the boat, I was suddenly jarred out of my comfort zone when Mike caught a crab on port side.  As he struggled to control his blade he slowly began falling out of the boat towards the water, and made no apparent effort to right himself much to my disbelief.  Yep, we both went in and man was that water cold!  Coach Borghard quickly got things under control and taught us the first safety lesson in rowing, stay with the boat.  About 150 feet away from the boathouse we began a long and frigid swim back to shore which just got slower and slower.   What amazed me was how cool and calm Coach Borghard was as he guided us safely back to shore, this of course is a post event reflection.  What I was really thinking at that moment being submerged in frigid water was; is this man is crazy we are freezing to death and barley moving and he’s acting as cool as a cucumber as if this swim back was a walk in the park.  Once on shore we dumped the water out of the 2x and walked the boat back to the boathouse.  We put the boats in slings and then Coach Borghard told us to change into dry clothes.  By this time we were both freezing with blue, chattering lips.  At that point all I remember thinking was about getting home and jumping in a hot shower.  Not.   The next thing I know Coach Borghard is telling us to take the boat back down to the dock and head back out to finish practice.  My mind started racing and I instantly objected, not so much about the rowing, but to having me get back in a boat with someone who had apparently no ability to right himself when we were moving in slow motion.  You’ve got to be nuts is what I was thinking!  No thanks!  Man, Coach Borghard was great at persuasion, he got me back out there, this time we stayed dry.

That day was one of those life changing days as I have reflected on it many times.    While that incident certainly taught me lessons of the toughness and persistence rowing demands, the bigger and more powerful lesson that Coach Borghard showed me was about humility.  Being equals when skill levels were different, and that no matter the circumstances rowing and life are really about humility.   That day hooked me and I am still going strong 30+ years later, thanks Al!

Those great life lessons were to me what made Al a very special coach.  The winning was about shiny objects that get buried away in the closet, while those lessons I still use every single day.  Al was also a great rowing coach from a technique point of view, but that evolves as you go through a career.  I thank you Al for all you gave and all I received.  I am trying my best everyday to share those same life lessons I learned from you 30 years ago who his time to propel forward something more powerful than each individual that has touched this great sport.  He coached using a very subtle yet very powerful method, never force, just power.   That power I witnessed 30 years ago built the rowing community on Long Island from a handful of rowers and one small club, into a small high school rowing Mecca with many “shiny” new boathouses.   You truly inspired me Coach Borghard when I rowed for you, and you still do.  I am sure many other high rowers learned similar life lessons and will miss you as well.  Your giving was exceptional and will always be remembered.

Thank you Al, rest in peace.

2011-12 Winter Erg Training Camp

 

WHERE: Transcend Sports Training Facility, Wrightstown, PA (Please feel free to tour the facility).  Each participant must join Transcend at the student rate to use the facility. ($35/month) November not included in the charge.

 

WHEN: November 27th, 2011 – February 12th, 2012

This is the third year Coach Kaehler will be holding this comprehensive winter training camp.  This Program is ideal for those wishing to improve their rowing strength and power, as well as improve on their current 2k erg.  The group size is limited to two groups of four (4) people, with three (3) being the minimum.  The small group size will maximize coaching for the athletes. To confirm please pay the $200 deposit that is refundable if someone replaces your spot or the camp does not reach three (3) participants.   Hurry and sign-up before this camp sells out.

 

THIS HANDS-ON- PROGRAM INCLUDES:  (MORE INFORMATION BELOW)

• Nine Training Sessions in small groups at Transcend (See dates below tentative to change)
• Your own Copy of my 84 Day Erg Training Program ($197 Value) ( erg program, strength program, full video library)
• Body Balance Evaluation or re-evaluation ($399 Value)
• Corrective Exercise Program
• Race Preparation
• Training Tips
• Hands-on-coaching

 

This program will combine on-site and off-site training into one. Athletes will get both hands on coaching as well as a comprehensive ergometer training program along with the full strength training program both on-site as well as at home.

 

SESSION 1 – 07:00 – 09:00 AM ( 4 spots remain)

 

SESSION 2 – 09:15 – 11:15 AM (SOLD OUT)

 

There must be at least two athletes in  a session for it to happen.

HURRY and REGISTER NOW as the five (5) remaining spots will not last long!!

 

DEPOSIT: $200

 

Meeting Dates:

 

November   27

December   04

December   11

December   18

January        08

January        22

January        27** (Friday)

February      05

February         12**

 

MORE INFORMATION

 

Are you struggling to get your 2k erg score lower?  Unexcited about having to go through the another long season of training not knowing if using the same training system  will give you the improvement you need?  The fact is college rowing coaches use the 2k as the door opener, it has become the SAT of rowing.   See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON YOUR ACADEMICS, FAMILY, and FRIENDS!”

Would like to improve your 2k erg by 10-to-20 seconds or more, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 2k erg training program this winter, please keep reading.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the ergometer.  Maybe it’s been a while since you felt strong on the erg.  Or, you may be in that happy minority that has done well on your 2k erg score, but still you are not where you want to be.   Most erg programs are designed for group training and do not address your individual deficits.

You see, success of reaching your true potential on the erg has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of meters each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the ergometer, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.

KEY # 1:  BODY BALANCE EVALUATION

Each athlete will go through my Body Balance Evaluation Process

BODY BALANCE EVALUTION CLIENT TESTIMONIAL

“During our first conversation with Bob, he said that he would need one assessment, and that he was convinced that she would be able to return to rowing in a certain period of time.  I was so impressed: he delivered on all his promises.   

He did identify the problem; he did it in one meeting; and she did recover in 6 weeks.  Best of all, (shortly after) Megan PR’d when she took her 2K erg test. 

–          Quote from Megan’s Father

(Megan – was in her junior season and was not able to train on the ergometer because of chronic low back pain that did not respond to traditional medicine. She went through my Body Balance Evaluation process and was able to return to rowing for her nationally known high school program in several weeks.)

 

KEY # 2:  STRENGTH TRAINING USING BODY BALANCE PRINCIPLES

Your competition is really within you!  Once you begin to understand and correct your deficits you will begin to see why these elements are so critical for your development.  The ergometer is relentless, and without proper body balance and rowing specific strength you will be operating at a sub-optimal level.   You will learn how to strength train with correct technique based on your current status.  Everyone is at a different level and needs to train where they are.  With small groups (maximum of four) each athlete will receive proper coaching on how to move based on their current flexibility and strength deficits.  Developing strength the right way is critical for improving power on the ergometer.

“Before (Coach Kaehler’s program), I thought I was a strong rower, compared to the club team.  It turned out I had a lot of weaknesses.  Not only did Coach Kaehler make me stronger, but he also gave me the tools to transfer this knowledge to the rowing stroke.”

Olivia McShea, (2010 – Junior Year HS)- Now rowing for last year’s NCAA Champions

Using Coach Kaehler’s three-month (84-day) training program Olivia subsequently dropped more than 20 seconds on her 2K score at the 2010 CRASH B’s.

 

KEY # 3:  REST AND RECOVERY

Proper rest and recovery are also important in allowing the body to recover from hard but effective training.  This 84-day program has three rest periods built in to ensure you reach your peak on day 84 (CRASH-B’s).  Even if you are not racing in Boston, this will be your peak day to do your 2k!  If you will be training with your HS program this winter I will modify your training schedule to fit into what you are doing.

KEY # 4: MENTAL RACE PREPARATION

Going through a comprehensive program helps build confidence so when you get to race day you have left no stone unturned.  Over the 84-day program and the ten training session we will do together you will be taught some mental skill building techniques.  This is critical for a peak performance.

 

2K Erg Program – More Information

How to lower your erg score without spending all day training.

Just wanted to let you know about some new articles I just posted and how to improve your 2K erg using my 84-Day Training program.

Check out some new FREE  erg training suggestions I just posted on coachkaehler.com

Also, check out my 2k erg training recommendations on page 43 or the latest issue of Rowing News.

Are you struggling to get your 2k erg score lower?  Unexcited about having to go through the another long season of training not knowing if using the same training system  will give you the improvement you need?  Finding it hard to get the time to get the right amount of training in each week? When you have your entire training plan already laid-out it makes training efficient and fun.

• Master’s Rowers – will enjoy this effective yet time efficient program which will help you train at your best.   This program design has been used by many of my private clients with much success while at the same time it has been refined correcting any previous errors in design.  I am now offering my training techniques to everyone.
• High School Rowers – The 2K erg score is the gold standard to measure rowing physiology.  In fact college rowing coaches use the 2k as the door opener, it has become the SAT of rowing.
• Pre-Elite Rower – helps get you to the next level of training and racing by building a strong foundation

See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON YOUR ACADEMICS, FAMILY, and FRIENDS!”

Hurry and purchase NOW!   The CRASH-B’s are only 101 Days from today!

Would like to improve your 2k erg score, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 2k erg training program this winter, please keep reading.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the ergometer.  Maybe it’s been a while since you felt strong on the erg.  Or, you may be in that happy minority that has done well on your 2k erg score, but still you are not where you want to be.   Most erg programs are designed for group training and do not address your individual deficits.

You see, success of reaching your true potential on the erg has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of meters each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the ergometer, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.  Your training must include these key corrective exercises that will not only improve your strength and power but also increase your erg prowess.  Let’s face it the erg is a strength/power machine or as I call it “the truth teller”.

Hurry and purchase NOW the CRASH-B’s are 101 Days from today!

Training on the erg is its own beast.  Over the years I have learned from my own mistakes on the pitfalls of improper training on the ergometer.  I also have helped numerous rowers return to pain-free rowing on the ergometer after running them through my Body Balance Evaluation Process.  The fact is the ergometer is the ‘truth teller” and the Concept 2 is unforgiving.  Injury rates are much higher on the erg than on-the-water because of the increased stress caused by no change of direction momentum on the standard Concept 2.  This program is challenging and is recommended only for those who are not completely dedicated to pushing themselves beyond their current limits.

 

This Powerful Training Program Includes;

• My Body Balanced Strength Training Program (you choose the appropriate level)
• My Dynamic Balance Training Warm-up program
• The erg program has weekly built-in training assessment workouts to track your current fitness level to make sure each workout is done at the correct intensity.
• Key Assessments and Drills which help improve your Body Balance
• Powerful Rest Periodization

 

Hurry and purchase this powerful 84-Day Training Program NOW!   The CRASH-B’s are only 101 Days from today!

YOU only have 17 DAYS to purchase this program and get its full benefit.

My proven 84-Day Program will get you the results you seek.  This program is ONLY recommended for those who are willing to train hard but efficiently.  You will PEAK on race day!

Pace Yourself Building Effective Strategies for 2K Erg Races

By Coach Kaehler

Are you heading back to the erg this winter to prepare for a 2k race?  If so, do you have a set pace strategy for your race?  Getting your pacing right can be the difference between success and failure when it comes to reaching your peak on race day.   A recent study published in the Journal of Strength and Conditioning (JSC) examined pacing strategies used by various boat classes in 2000m World Championship races from 2001 to 2009.  These on-the-water pacing strategies can help you understand how to best approach 2k racing on the erg.  Integrating and mastering these essential skills early on in your training cycle will help set you up for race day.

While this recent JSC study considered results from both heats and finals, for the purpose of this article, I will focus primarily on the finals . Data (500m splits) from the finals of the 2001 through 2009 World Championships showed that team boats were fastest in the first quarter of the race, while the second fastest 500m splits came in the final 500 meters.  In the 1x, however, the study determined that boat speed decreased throughout the race — with the first 500m being the fastest and the last 500m being the slowest.  While several variables effect these differences, one factor is the change in momentum at the finish of the stroke, where the 8+ will have the greatest benefit from this, and the 1x the least.  One thought would be that increasing boat speed in the final 500m would be easier in a larger boat versus a smaller boat such as a 1x.  The standard Concept 2 ergometer most closely simulates 1x when we consider change of direction momentum in relation to the rower, as there is none.

Rowing is a unique sport in that one must start the race with a sprint to get the boat up on an efficient plane — the larger the boat the longer it takes.  On an erg, an athlete can get to race pace in 5 or 6 strokes, as opposed to the 20 to 25 strokes required in an 8+.  Since the first 10-seconds of your energy system comes for free (with regards to oxygen debt), getting to your race pace on an erg does not induce an additional lactic acid penalty if you keep your start short.

Numerous pacing studies conducted on a variety of other sports including running, cycling, and speed skating, have shown mixed results.  A recent study involving collegiate women cross-country runners explored how different race strategies affected 5k times.  All subjects first established ran a 5k base-line race to determine their race pace.  Then, over a three-week-period each athlete raced three additional 5k time trials.  Pacing was used in the first 1.63K (1 mile) only, then athletes finished the 5k as fast as possible.  The subjects used the following pace strategies: right at base-line pace, 3% faster than base-line, and 6% faster than base-line.  Test results showed that the fastest overall time in 8 out of the 11 participants occurred using the 6% above base-line pace for the first mile, while the other 3 fastest times came using the 3% faster pace for the first mile of the 5k.  The even-pace method produced no fastest times.  Similar results were observed with speed skaters in 1500m racing at the 1988 Olympics: athletes who went out the fastest in the first third of the race ended up with the best results.

Whatever your racing strategy is — flying off the start and slowly fading or negative splitting your 2K piece — a few helpful guidelines will keep you on-course for best results on race day.  First, decide on a pacing strategy early on in your training cycle and master it by consistently using the same patterns during your training cycle.  Also, keep in mind that the 1X rowers, 5K cross country runners and 1500m speed skaters all used the same approach to their races by starting above pace and losing speed for the remainder of the race.   And lastly, be careful to not stretch too far beyond your current race pace (more than 6%) as it may seriously hinder your ability to complete your 2K erg race.  As always, carefully planning and consistently following your training program will lead to best results on race day.

Body Balance Evaluation Clinic – Greater Columbus Rowing Association

Coach Kaehler will be providing his Body Balance Evaluation Process to nine rowing athletes at the GCRA rowing club.  If you would like to host an event like this at your rowing club please contact Coach Kaehler

Register

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