St. Georges Jr.

B 8+ Full Master Plan from the Crotch of the Devil

General Reminders: - 1-liter water bottle. - Space out snacks throughout the day. - Constant visualization whenever you possibly can. -Stretch whenever you have a chance. -Expect to settle higher than at Saints VC, this race is almost half the distance (1500m), so we want to keep a high rate high pressure balls to the walls approach throughout the race. -Focus lies in timely catches and a more efficient power curve that is attained by more power at the catch rather than yanking the finish. -Dont take a stroke that you will regret if we lose by 0.1 of a second. -It is important to trust each other. A boat wont function unless everyone has complete faith in everyone else. Cant stress trust enough. Day Before (Friday): -Spaced out snacks/small meals throughout the day to prevent insulin spikes and crashes. -Id say a good number of full water bottles at the end of the day is six. Dont leave all six bottles for the end of the day, try to space it out. Ideally about two on the ferry alone. -It would also be nice to substitute some of those water bottles for a Gatorade or Emergen-C, something high in electrolytes to make sure you dont dilute your electrolyte store. -I did some research on athlete sleeping cycles and the most important sleep is two days out because the night before it is hard to get good sleep anyways, and also just to make sure your energy levels are topped off completely. Essentially, read this and go to bed right away. -It is ideal to get 10+ hours of sleep tonight if you can, and definitely 10+ hours of sleep the night before race day. Day of (time in between sessions are spent layering off, washrooms, water bottles, etc.): -7:30 Leave Hotel -8:25 Warm Up -8:40 Stretching Routine -9:00 Team Huddle -9:15 Hands On -10:00 Race Start Race Plan:

, , Full Full Full, 5 No Back, Hold for 20. Pressure Settle over 2 (VERY IMPORTANT) We will use time as a reference this race. You can expect a 1500m race to be under 5 minutes, but we will use 5 minutes as a guideline. Our start will take us 30 seconds into the race, and the pressure settle and the strokes after until our adrenaline dies our will see us probably about two minutes into the race maximum. However, by then, we will almost be halfway. At the 2:30 mark, if we are ahead, then we have to promise that we will not sit to each other. The rest of the race will be over in the next 2:30 or less, and we have been doing similar time pieces in practice this week so we are well accustomed to this kind of piece. If we can execute in practice, we can execute in the race. If we arent ahead, especially if we arent in the top three (top three go into the final), we have to make a push. Kevin should call for a 10 or 20 that we all MUST RESPOND to. At the 3:00 mark, a minute after we arrive at our full base cadence, we will do a 1 minute piece on technical focus and to make sure that we dont let the pressure fall. After this piece at the 3:00 we will be into the last minute of the race, which is only 15 seconds longer than a 45 second piece that we did so well on against the seniors. Kevin will bring up a finish ideally at 30 seconds left, but if we have to, we will go at 45 seconds. We will bring up our sprint with rate and power TOGETHER without sacrificing technical focus. *keep these time checkpoints (2:00, 3:00, 4:00, 4:15, etc.) in mind because they are similar to the landmarks that we used at Saints-VC, except we arent familiar with the landmarks of Brentwood so we will use time instead.