Individual Programs

The Basic Training Plan

The basic training plan provides you with daily water or land workouts designed with your goals in mind. Emailed to you in 6- to 12-week  phases, Marlene's plans develop the physiological systems specific to your racing distances (1000m, 2000m, 5000m, marathon, or ultra-distance) and fit your time available for exercising. Time-trials and events are included in your plan to measure progress. If you are making the transition into competitive rowing or racing a single, Marlene will guide you through your first season. If you exercise regularly but do not compete, Marlene can set up a workout structure so you get into better shape.  If you row with a team but want to supplement your training Marlene can set up a plan to compliment your team sessions or to train better in the off-season.

Marlene helps you to set realistic goals, decide your racing objectives, evaluate your performance, and provides feedback on your progress. Interactive email support throughout your subscription period is key for answering questions, discussing tactics or managing issues such as how to adjust your training when you have a busy work schedule or an illness that is making it hard to stay on track.

At your request, Marlene will email you an initial interview which will ask you about your athletic history, your rowing goals, time available, and the facilities you have access to. If you train with a team, you can describe how you would like to work with Marlene to supplement  your club rowing. 

A one-time registration fee for new clients includes your initial assessment based on your interview information, relevant fitness tests, and reference materials. Marlene's Roylerow eNotebook comes with program guidelines, a technique section with drills, land training section, and reference articles.

The basic training plan fee includes your written training programs, email support for the duration of your subscription, and reference material updates. Basic plan subscribers also receive one technical analysis per year. To request an initial interview go to Getting Started.

The Advanced Training Plan

The advanced training plan is for the athlete who wants a program that is monitored more closely and is highly interactive with Marlene. Daily exercise plans are written one month at a time allowing your workouts to be adjusted according to your progress and areas needing improvement.

Included are all of the components of the basic training plan plus Marlene will provide a peak plan overview, a log book to review your training every month, and priority email support. Advanced training plan annual subscribers also receive three technical analysis per year. This level of training is the best for a highly motivated athlete that wants a consistent dialogue with Marlene to get the most out of training and learn to perform better. To request an initial interview go to Getting Started.