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Vasa Ergometer Guide Contributions Requested...
Now that more than 25 EN folks have a vasa (Go Team!) it's time to talk about how to best use / integral your training with your new favorite tool.
I have outlined an EN Vasa Google Document, and have added a bunch of information into a few sections. I am looking for a few folks to help build this out.
Process is:
If you are interested, please reply below and we can get to work. I'll have to come up with some kind of suitable reward. Looking forward to it!
~ Coach P
Ps just want the Get Started Stuff? You can read that section here.
I have outlined an EN Vasa Google Document, and have added a bunch of information into a few sections. I am looking for a few folks to help build this out.
Process is:
- Step 1 - Table of Contents Finalized (by 12/31)
- Step 2 - Divide and Conquer Sections (Round 1) (by 1/15)
- Step 3 - Group Edits All New Stuff, Determines Gaps (by 1/31)
- Step 4 - Fill the Gaps (by 2/15)
- Step 5 - Release Version 1 to the Team (by 3/1)
If you are interested, please reply below and we can get to work. I'll have to come up with some kind of suitable reward. Looking forward to it!
~ Coach P
Ps just want the Get Started Stuff? You can read that section here.
0
Comments
Step One = Overview & Best Practices Sections
Just looking for you to spend 10 to 15 minutes max adding content here. You don't have to write out or format the whole thing, just want to make sure I have your recommendation in. I can probably add some color, etc.
Document is here.
Hoping you can hit this by Monday 1/29...how does that sound?
Thank you....
~ Coach P
GREAT idea! Thanks for the faith in moi... however.... erg..... as you know I'm doing a different thingy with my swim at the moment. And more relevant: I and never really got to a point where I could consider myself using the VASA as a true, consistent supplement to training. Sadly my contributions would be limited to: 1 - How to hook it up to a Garmin and 2 - Basic supplemental short sets like ladders, etc. Sorry I'm not much more help!
Signed, Smells Like Chlorine in Seattle - Jenn
Thakks for organizing this initiative.
What if there were some videos of people using it? That might help show what good cadence and form look like.
I would also be interested in seeing what some good Vasa workouts look like. For instance, I found this workout online where you do 1' intervals where 30" are easy, 20" hard, and a 10" sprint finish. It works really well. You can do those as many times as you want (I started at like 10). I like that there is no downtime, just active recovery.
From a personal standpoint, I know that I need to continue to use the pool to work on front quadrant skills and well as body rotation and breathing skills. This is mostly due to the fact that I'm an adult onset swimmer (started at 47) and never really learned proper technique until a couple of years ago.
I would also like to see some sample training plans for various distance race events. I was initially involved with a TrainerRoad group that was dedicated to Vasa ERG owners and completed a couple of test workouts. This may be something to consider as it never really grew any legs and with all things "power" these days, I think there is an opportunity to maximize on the time/effort spent while on the ERG. So...power based training plans? Just a thought...
Also, I would comment that the forearm cuffs certainly create a more realistic swim feeling than the paddles. Sometimes I feel like I use the wrong muscles with the paddles and it's easier to drop the elbow than with the cuffs.
I'll keep my thinking cap on about this topic.....
In general, this will be a great wiki/article if we can just concisely integrate all of the info, contributions and resources already contributed in the Vasa thread:
https://endurancenation.vanillacommunities.com/discussion/22313/vasa-erg-as-a-swim-supplement-calling-all-users#latest
@Todd Bray The question becomes how to get you those workouts vs just having them live somewhere in a PDF...i might have a solution, but we'll see.