Team Kaehler Winter Training Program
December 4, 2010
Stay on track with 2010-2011
Team Kaehler Winter Training Program
Coach Kaehler launches new Twitter™-based winter training program
designed to help rowers stay on-track with winter training goals
December 3, 2010 – Holland, Pa – Coach Kaehler announced today his new 2010-2011 Winter Training Program. Ideal for rowers of all levels, the program is designed to work with rowers and their current programs, and help them stay on-track with their winter erging and spring racing goals. The training program will start on Monday, December 6th and will run through to Friday, February 18th. The program will be available free-of-charge, and run through Twitter™. The Twitter™ link will feature a down-loadable monthly training spreadsheets for rowers to record their workouts. The spreadsheets will also include a special section to record tests, competitions and achieved milestones. Once registered with the Winter Training Program, participants will also receive regular Coach Kaehler updates on various aspects of training.
“For most rowers, winter training can be both a period of opportunities and challenges,” said Coach Kaehler, Body-Balanced Coaching and Conditioning Consultant. “After long months of sprint and head races, rowers head indoors with renewed, aggressive goals for their next racing season. Although they may have the drive and commitment, some rowers lack the guidance or experience to design a program that will help them meet their objectives. The Team Kaehler Program is designed to work with the rowers and their current programs, and help keep them on-track by giving them tangible and proven-effective guidelines for their winter training.”
“This program emphasizes a methodical approach to training that encourages athletes to be organized, committed and accountable – all traits common to successful athletes,” added Kaehler.
Using Twitter™, participants will receive their recommended weekly workouts – including erg and strength and conditioning – as well as general training suggestions, links to articles and other related interest stories. The spreadsheet will be available as a downloadable file on Twitter™ or click on Winter Incentive Program or scroll to the bottom of this page.
Participating athletes will award themselves cumulative bonus points for meeting the following interim program goals:
- Weekly and monthly erging mileage
- Weekly and monthly strength and conditioning workouts
- Recommended 2k, 6k and other tests
- Participation in erging competitions
- Placement in erging competitions
- Overall percentage improvements in 2K scores
The Program will include recommendations for workouts as well as a few sample Coach Kaehler workouts. Coach Kaehler emphasizes that this program is not designed or intended to entirely replace current workouts, but can easily be adapted to, or used in conjunction with current club or school training programs.
Team Kaehler participants will also receive regular tweets on a broad range of training subjects including nutrition and conditioning, as well as athlete profiles and other interest stories. The program will also include samples of Coach Kaehler’s erg and conditioning workouts. More detailed information will available soon and on a regular basis through Twitter™.
Separately, participants can also purchase Coach Kaehler’s detailed Winter Erging and Strength and Conditioning Programs to ideally compliment the Team Kaehler Winter Training Program. To purchase these and other products, please visit www.CoachKaehler.com.
To get started, follow Coach Kaehler’s program on twitter at http://twitter.com/#!/Winter_Training. If you’re not already a Twitter™-registered user, create a free account at Twitter.com, and follow the Winter_Training account.
Sign up now and stay on track with your winter goals!!
For more information on all of Coach Kaehler’s Body-Balanced products and services, please visit www.CoachKaehler.com.
Follow Coach Kaehler on facebook™ and twitter™.
| Coach Kaehler Winter Training Incentive Program | |||||||
| Date | Activity | Time | Meters | Weekly Total | Running Total Meters | Description | |
| Monday | 12/06/10 | 00:30:00 | 7500 | 7500 | |||
| Tuesday | 12/07/10 | 01:10:00 | 7500 | 15000 | |||
| Wednesday | 12/08/10 | 00:45:00 | 12500 | 27500 | 27500 | ||
| Thursday | 12/09/10 | 00:45:00 | 23134 | 50634 | |||
| Friday | 12/10/10 | 01:30:00 | 20000 | 70634 | |||
| Saturday | 12/11/10 | 01:03:00 | 11220 | 81854 | |||
| Sunday | 12/12/10 | 01:00:00 | 15000 | 96854 | |||
| Monday | 12/13/10 | 00:40:00 | 10500 | 107354 | |||
| Tuesday | 12/14/10 | 00:45:00 | 10000 | 117354 | |||
| Wednesday | 12/15/10 | 00:30:00 | 7500 | 109854 | 124854 | ||
| Thursday | 12/16/10 | 01:00:00 | 7778 | 132632 | |||
| Friday | 12/17/10 | 01:30:00 | 15000 | 147632 | |||
| Saturday | 12/18/10 | 01:00:00 | 10000 | 157632 | |||
| Sunday | 12/19/10 | 1:30:00 | 20052 | 177684 | |||
| Monday | 12/20/10 | 0:30:00 | 7500 | 185184 | |||
| Tuesday | 12/21/10 | 00:30:00 | 7500 | 192684 | |||
| Wednesday | 12/22/10 | 01:10:00 | 7500 | 82830 | 200184 | ||
| Thursday | 12/23/10 | 00:45:00 | 12500 | 212684 | |||
| Friday | 12/24/10 | 00:45:00 | 23134 | 235818 | |||
| Saturday | 12/25/10 | 01:30:00 | 20000 | 255818 | |||
| Sunday | 12/26/10 | 01:03:00 | 11220 | 267038 | |||
| Monday | 12/27/10 | 01:00:00 | 15000 | 282038 | |||
| Tuesday | 12/28/10 | 00:40:00 | 10500 | 292538 | |||
| Wednesday | 12/29/10 | 00:45:00 | 10000 | 109854 | 302538 | ||
| Thursday | 12/30/10 | 00:30:00 | 7500 | 310038 | |||
| Friday | 12/31/10 | 01:05:00 | 15000 | 325038 | |||
| Saturday | 01/01/11 | 01:00:00 | 7778 | 332816 | |||
| Sunday | 01/02/11 | 01:30:00 | 15000 | 347816 | |||
| Monday | 01/03/11 | 01:00:00 | 10000 | 357816 | |||
| Tuesday | 01/04/11 | 1:30:00 | 20052 | 377868 | |||
| Wednesday | 01/05/11 | 0:30:00 | 7500 | 92830 | 385368 | ||
| Thursday | 01/06/11 | 00:30:00 | 7500 | 392868 | |||
| Friday | 01/07/11 | 01:10:00 | 7500 | 400368 | |||
| Saturday | 01/08/11 | 00:45:00 | 12500 | 412868 | |||
| Sunday | 01/09/11 | 00:45:00 | 23134 | 436002 | |||
| Monday | 01/10/11 | 01:30:00 | 20000 | 456002 | |||
| Tuesday | 01/11/11 | 01:03:00 | 11220 | 467222 | |||
| Wednesday | 01/12/11 | 01:00:00 | 15000 | 104354 | 482222 | ||
| Thursday | 01/13/11 | 00:40:00 | 10500 | 492722 | |||
| Friday | 01/14/11 | 00:45:00 | 10000 | 502722 | |||
| Saturday | 01/15/11 | 01:00:00 | 7778 | 510500 | |||
| Sunday | 01/16/11 | 01:30:00 | 15000 | 525500 | |||
| Monday | 01/17/11 | 01:00:00 | 10000 | 535500 | |||
| Tuesday | 01/18/11 | 01:00:00 | 7778 | 543278 | |||
| Wednesday | 01/19/11 | 01:30:00 | 15000 | 91056 | 558278 | ||
| Thursday | 01/20/11 | 01:00:00 | 7778 | 566056 | |||
| Friday | 01/21/11 | 01:00:00 | 7778 | 573834 | |||
| Saturday | 01/22/11 | 01:30:00 | 15000 | 588834 | |||
| Sunday | 01/23/11 | 01:00:00 | 10000 | 598834 | |||
| Monday | 01/24/11 | 1:30:00 | 20052 | 618886 | |||
| Tuesday | 01/25/11 | 0:30:00 | 7500 | 626386 | |||
| Wednesday | 01/26/11 | 00:30:00 | 7500 | 90608 | 633886 | ||
| Thursday | 01/27/11 | 01:10:00 | 7500 | 641386 | |||
| Friday | 01/28/11 | 00:45:00 | 12500 | 653886 | |||
| Saturday | 01/29/11 | 00:45:00 | 23134 | 677020 | |||
| Sunday | 01/30/11 | 01:30:00 | 20000 | 697020 | |||
| Monday | 01/31/11 | 01:03:00 | 11220 | 708240 | |||
| Tuesday | 02/01/11 | 01:00:00 | 15000 | 723240 | |||
| Wednesday | 02/02/11 | 00:40:00 | 10500 | 107354 | 733740 | ||
| Thursday | 02/03/11 | 00:45:00 | 10000 | 743740 | |||
| Friday | 02/04/11 | 00:30:00 | 7500 | 751240 | |||
| Saturday | 02/05/11 | 01:00:00 | 7778 | 759018 | |||
| Sunday | 02/06/11 | 01:30:00 | 15000 | 774018 | |||
| Monday | 02/07/11 | 01:00:00 | 10000 | 784018 | |||
| Tuesday | 02/08/11 | 1:30:00 | 20052 | 804070 | |||
| Wednesday | 02/09/11 | 0:30:00 | 7500 | 88330 | 811570 | ||
| Thursday | 02/10/11 | 00:30:00 | 7500 | 819070 | |||
| Friday | 02/11/11 | 01:10:00 | 7500 | 826570 | |||
| Saturday | 02/12/11 | 00:45:00 | 12500 | 839070 | |||
| Sunday | 02/13/11 | 00:45:00 | 23134 | 862204 | |||
| Monday | 02/14/11 | 01:30:00 | 20000 | 882204 | |||
| Tuesday | 02/15/11 | 01:03:00 | 11220 | 893424 | |||
| Wednesday | 02/16/11 | 01:00:00 | 15000 | 104354 | 908424 | ||
| Thursday | 02/17/11 | 00:40:00 | 10500 | 918924 | |||
| Friday | 02/18/11 | 00:45:00 | 10000 | 928924 | |||
| Saturday | 02/19/11 | 00:30:00 | 7500 | 936424 | |||
| Sunday | 02/20/11 | 01:05:00 | 15000 | 951424 | |||
| Average | 00:57:32 | 12356 | |||||
| Total | 73:50:00 | 951424 | |||||
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