1. MUBC Season 2012 - 2013

2. Aims The aims of MUBC remain: – To deliver excellent University, Youth, Club, Elite and Masters rowing programs to members – To provide a fun yet purposeful environment in which members can train efficiently – To support all members of the club in their rowing ambitions

3. Squads Youth Club Elite

4. Coaching team Director of Rowing – Alex Henshilwood Men’s coach – Alex Henshilwood Assistant Coach – Simon Harrison Women’s Coach – Pete Kupcis Assistant Coach – Damian Nenna Youth Coach – Mike Steele Assistant Coach - Alie Crow Assistant Coach – Lachie Millar Masters Coordinator – Tom Wood

5. Racing The racing calendar is published on the MUBC webpage. Make sure you have a copy, and update your diaryMUBC webpage Events are split into Youth, Club and Elite competitions You will be entered into these events by your coach, provided you are a financial member YOUTHCLUBELITE 26/01/2013Saturday Barwon Regatta Barwon River, Geelong 27/01/2013Sunday Barwon Regatta Barwon River, Geelong 28/01/2013Monday 29/01/2013Tuesday 30/01/2013Wednesday 31/01/2013Thursday February1/02/2013Friday 2/02/2013Saturday South Australian State Championships West Lakes, Adelaide 3/02/2013Sunday South Australian State Championships West Lakes, Adelaide 4/02/2013Monday Ergo testing: 100m 500m, 6000m MUBC 5/02/2013Tuesday 6/02/2013Wednesday Ergo testing: 2000m MUBC 7/02/2013Thursday 8/02/2013Friday 9/02/2013Saturday Wendouree Ballarat Lake Wendouree 10/02/2013Sunday Wendouree Ballarat Lake Wendouree

6. Training program Training programs are designed by your coach – Club and Elite men = Alex – Club and Elite women = Pete – Youth rowers = Mike Programs will be emailed to you a couple of days prior to the week commencing.

7. The MUBC week AM 1AM 2PM 1PM 2 6 - 9am9:30 to 11am4 - 5:30pm6 - 7:30pm MondayROW S&C Tuesday ERGOROW WednesdayROW S&CRUN Thursday ERGOROW FridayROW S&C SaturdayROW SundayOFF

8. Block Periodisation V1V2V3UnloadHiT Monday Tuesday Wednesday Thursday Friday Saturday Sunday Block periodisation offers a more efficient and effective way of varying intensity and workload cycles throughout the season than traditional methods. Key features include three weeks of volume training called V 1-3 (largely aerobic with 1 or 2 intensive sessions only) followed by a week of unloading, and then a very heavy, intensive week called HiT. An example is shown below. High intensity sessions (sessions including multiple pieces of race pace work) are in yellow.

9. Questions