ARTeam Rowing Test Protocols

Rowing Testing Protocols Brief Summary

Introduction: The rowing testing protocols will change in this quadrennium to help achieve more accurate individual data that will assist coaches and scientists with training evaluation and planning. The proposed protocols will involve less time commitment from athletes and some of the protocols are very good training sessions in their own right. The tests and protocol have been designed so that all levels of rowers can undertake them but more specific variables are measured the higher the calibre of athlete. Outcomes: The aim of the new protocols is to provide accurate and valid data that can be used to assess the effectiveness of training, profile athletes entering into your program as well as provide a set of prescriptive data on which to base a number of recommended training sets. Timing: The testing protocols outline below are to be undertaken at various time points in line with key times of the domestic and international seasons (as outlined in the ARTeam 2014 Training and Performance Plan). As a general guide the 30 min open rate test will occur approximately every 4 weeks and the 10+4 test will occur at the start and end of major training cycles. Data submission will be done by the coach or scientist via standard templates. Ergometer modality: For the ease of application and standardisation across the country the High Performance leadership have decided that from 2014 onwards all National tests will be conducted with the ergometer in a fixed / stationary mode. Drag factors: Drag factors can be selected within a prescribed range based on rowing category (please see the table at the end of this document) Test description: 30 min open rate: This test essentially is a 30 min time trial. The basis of this test is that the power output the athlete is able to sustain for the bulk of the 30 min is their anaerobic threshold (LT2) which we will now refer to as Functional Threshold Power (FTP). Coaches and scientists will use the 30 min open rate test and the calculated FTP to assess changes in high intensity aerobic fitness status as well as program a number of key training sessions for the next training cycle. The 30 min open rate test can be completed in the laboratory or training facility. The test is to be undertaken on stationary modality only. For a valid comparison of test data, ergometer modality and drag factors should be consistent and in-line with the majority of ergometer training that the athlete undertakes as the data will be very specific to the modality and drag factor employed.

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ARTeam Rowing Test Protocols

10 min efficiency and 4 min all-out: Within 7 days of completing the 30 min open rate test athletes should undertake this test. T1-3 athletes should complete this test in their SIS/SAS laboratory. All other athletes can undertake this test in their training facility. This test aims to measures physiological variables during 10 min rowing at FTP (measured from the 30 min open rate test) as well as measure maximal rowing performance during a 4 min all-out effort. There is a 5 min recovery period between the end of the 10 min efficiency test and the start of the 4 min all-out test. Combined this protocol should take no longer than 25 min.

Rowing Monitoring Protocols Brief Summary

Introduction: In addition to the new laboratory test protocols there will also be an introduction of weekly ergometer monitoring from a selected list of ergometer sessions. These ergometer sessions are largely based on good standard training that can be done around the country but importantly have some consistent monitoring measures in place that will enable coaches and scientists to gain regular insight into how individual athletes are tracking within and across training blocks. Outcomes: The main aim of the new protocol is to enable rowers around the country to undertake a weekly standard ergometer training set that is designed to have them operate in a specific intensity band (T2-T4) while also measuring valid training data that can be used to assess the progression of their fitness within and across of training cycles. Timing: The monitoring protocols are to be undertaken at least once per week as outlined in the ARTeam 2014 Training and Performance Plan. Data can be submitted by the athlete, coach or scientist via a very simple online form and should take no more than a few minutes at the completion of each session. Ergometer Modality and Drag Factors: Trial of different ergometer modality and drag factors are encouraged during the weekly ergometer monitoring sessions. Bear in mind that workloads prescribed from a stationary 30 min open rate test will be easier if the 6 x 6 or 6km @ 95% are undertaken in the sliding modality our initial estimations would suggest the workloads are 10-15 W harder on a fixed ergometer compared with a sliding ergometer. Test description: 6 km @ 95%: The 6km ergometer training set is a standard test distance for Australian rowers and is designed to have the rower undertake 1-2 repetitions of a 6km effort at 90-95% of their current physical capabilities. This should have the athlete operate in the 3-6 mmol/L blood lactate range for 18-24 min. At the start of the season it would be suggested that one repetition would be sufficient but in the build up to the hardest block of a season it would not be uncommon to have a rower undertake two or possibly three of these intervals (depending on the athlete and the specific goal in mind). As a guide the initial power for these efforts should be slightly above the FTP obtained during the 30 min open rate test. 6 x 6 incremental: The 6 x 6 incremental set resembles the first 6 steps of the previous 7 x 4 step test. The fundamental differences are that the monitoring set is designed around good training and physiological data is captured as a secondary aim whereas the 7 x 4 was designed primarily as a measurement tool. As such the workloads chosen for the 6 x 6 incremental set are significantly tighter in the range of power outputs employed with the aim to have the athlete reside in the 1.5-6 mmol/L range for the entire 6 steps (RPE range: 7-17). Given that that the 30 min open rate test forms the basis of our training prescription, the 6 x 6 monitoring protocol employs the FTP wattage as the approximate power output for the 5th step and then uses %s of FTP for the

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ARTeam Rowing Test Protocols

other 5 steps (listed below). Once the initial workloads have been determined the coach, athlete and scientist have complete flexibility to slide the range of power output to suit the athlete and their current rowing fitness always aiming to keep the athlete within the 1.5-6 mmol/L range (RPE range: 7-17). From an individual comparison perspective it would be optimal to keep the starting workload and increments as consistent as possible. Initial workload selection: The workloads should only be used as a guide to set the first 1-2 monitoring sessions after which the starting workload should be increased or decreased (in 5-10 watt increments) so that the athlete completes the training set in the 1.5-6.0 mmol/L range (RPE range: 7-17). Step 1-6: 67.5%, 75%, 82.5%, 90%, 97.5%, 105% of 30 min FTP

Drag Factor Table Based on Ergometer Modality Category Heavyweight Men Lightweight Men Heavyweight Women Lightweight Women Junior Men Junior Women Stationary Ergometer 110 - 140 90 - 120 90 - 120 70 - 100 90 - 120 70 - 100 Sliding Ergometer 110 - 140 100 - 130 100 - 130 85 - 115 100 - 130 85 - 115

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