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Royal St.John's Regatta Committee 
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In This Issue
Rowing Christmas Gifts
Merry Christmas
Winter Training
Fun Fact
 

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Why not give a Christmas gift to keep rowing on the brain this holiday season. Check out this link for great gift ideas :
http://www.zazzle.ca/rowing+gifts 

 

Merry Christmas from 
 
The Royal St. John's Regatta Committee

 

Wishing everyone a safe and happy holiday season!

Planning Your Winter Training 

 

The best way to get faster is to enable yourself to train consistently by eating right, getting enough sleep, not getting sick, injured or burned out. Someone planning their winter training should be very honest with themselves about what they can sustain for the whole winter. If that means only erging three or four times a week, well that's a lot better than erging every day in December and then quitting until April because you hate it so much.

 

A very important aspect of training is to improve gradually. That means not increasing volume or intensity too quickly. If someone has been rowing once or twice a week all year then they shouldn't try to start erging every day immediately unless each workout is fairly short. The rule of thumb is not to increase volume more than 10% a week. 

 

Cross training can also be an important component of your winter plan. For a very serious rower, erging is of greater value than running. However, adding biking, spinning, cross-country skiing, stair climber or swimming in addition to erging can keep you from getting injured or bored. If everyone makes a commitment to put their heart rate above 140 for 50 minutes five times a week consistently through the winter we'll all be faster in the spring. 

Q: Do you know why the Regatta is on a Wednesday?
 

The work week used to be from Monday to Saturday, with a half day off on Wednesday.  

The merchants, who used the be members of the committee, decided to hold the Regatta on a consistent day. They picked Wednesday so they only had to give their employees a half day off for the holiday!