UCSD Women's Crew: Welcome

Hello all,

    I have had some trouble logging on, but now that I'm able I have posted some new workouts. I haven't gotten much feedback about anyone doing the workouts, so if you see things fall behind and would like some advice then just email me personally. Also, remember this site is just a guideline, if you like making up your own workouts and sticking to them then go to it. I personally always enjoyed making up my own workouts and coming back really strong and fit off the breaks. Best of luck to everyone. Everyday train harder than you think you have to. Train like a Champion.

On the practice tab on the left I have started to put in some suggested trainings. You will need to contact me in order to become a member of the site and get access to that page. This is so no ordinary "muggle" can get in. The workouts will get progressively harder throughout the summer as fitness should improve. Please send in suggested trainings if you do something or think of something that is a fun challenge. If you start late, get sick, get injured, etc. just pick up the trainings from where you think your fitness is. Remember to CHALLENGE yourself. Push harder everyday. Those that were at NCAA's know what it's going to take to be the champs. Those that have yet to go, it's more than you think. Everyone must push. Training schedules may change from week to week and of course life is change, so adjust to what will fit in your schedule. By August though, 15-18 hours of training a week should be the norm...if not more.

Best of luck to everyone, and know I am out there training too!

 Liz

     For those of you that don't know what "U1" or "U2" mean...or for those that need a reminder...here's what I remember (without my notes)!

     U1/U2...and so on...are heart rate zones. They are so named for what you are using as fuel when you workout. The U's are Utilization and the numbers are the stages. The lowest is actually U3, and you use fat as the fuel here. We usually have those athletes that want to work on their power to weight ratio do some training in this zone on top of all the other workouts. It's actually quite slow...think walking groups...you'll want your heart rate to be about 133-148 for this zone. Fat is a slow burning fuel so it's something like fast walking or slow running will do the trick.

     U2 is a bit faster 148-160. Think breathless conversation for exertion rate. If you were running with your buddy, you should be able to communicate, but not gossip...and not gasping. You burn fat and carbs here. U1 is faster still and will pretty much be "hard." You'll feel like you're pushing yourself here, but you can keep it up for quite some time. Heart rate 160-173. AT is next and that stands for aerobic transport or anaerobic threshold. This is the zone you'll pretty much be doing your 5k/6k's in...when the time comes. This is the level at which your body starts to accumulate lactic acid as a byproduct of your working out because your body can no longer buffer it out. This is why we spend so much time training...to bump up this level. It is roughly 173-183. And TR is transport and is essentially your max or sustainable max. 2ks are found here. This is roughly 183+. Now these ranges are negotiable (a little bit) as people's max heart rates vary. Remember we have people on the team that can range from 180-210 for max heart rates...so everyone's a bit different.

     Remember, we generally train in the U2 and above zones for crew. This is to build our aerobic base (U2/U1) and later buffering training, sprint and speed work, etc. to get faster. U3 is done on your own time if you wish...and anything less isn't working out at all.

*note* it's summer and my mind is mush...I may need to revise the "fuel used" portion of this graph later as I'm having trouble remembering U1, AT  and TR fuel.

	U3	U2	U1	AT	TR
Heart Rate Zone (roughly)	133-148	148-160	160-173	173-183	183+
Fuel Used	Fat	Fat and Carbs	Carbs and Glycogen		Glucose
Workouts	Long duration. We have an almost infinite amount of "fuel" here...workouts are generally 45-90+ min long. You usually get bored before you feel tired in this zone.	Generally long duration. This zone can range up to 90 minutes as well. (a slow 15k). Lots of steady state. We have a lot of fuel here as well	Medium duration. You are working "hard" in this zone. We do steady state work here.	Short to medium duration. Higher intensity. Fall races are done in this zone.	Short duration. High intensity. Interval training. 2k's...anything where you are maxing yourself out...and we mean MAX.