Yes, I know there is no school. I would still like to hold practice at the regular time. Transportation issues aside, I would like everyone to try to make it to school by 3:15. Practice can be as short as 1 hour if we are efficient. I propose an erg relay!

Due to mid-terms and the time of Wednesday’s practice in Pittsford, I have decided to cancel Wednesday. We will reconvene on Thursday at 3:15 with Coach Kevin. Friday Fun Day will be more of a make up day.

Monday: Anaerobic Threshold: 3 8minute pieces. Four segments changing every 2 minutes: SR30, SR32, SR30, SR32 = 1 piece.

Tuesday: Coach Kevin:Physical Conditioning. Erg: Variable Pyramid/Castle. Practicing and maintaining rowing form as rates increase. If quality deteriorates, it can be re-established as rates reduce;

2, 15minute pieces. 5 minute rest in between each piece. Rates change every minute. 24, 26, 28 / 26, 28, 30 / 28, 30 / 28, 30 / 28, 26 / 28, 26, 24

Wednesday Tanks: CANCELLED

Thursday: Coach Kevin:Physical Conditioning. Erg: Speed Work. 4 sets. 5 x 20 strokes = 1 set. SR38 with 10 light strokes in between. Total of 400 at rate strokes. This is a very high stroke rate. Build the rate for 10 strokes and hold the rate of 38 for the remaining 10 strokes. Establish good form early in the sets and hold it as fatigue develops and peaks toward the end of the set.

Friday: Technical drills on the erg followed by…hmm. Power drills. Fan resistance set to 7. Legs and backs only. Backs and arms only.

Good luck with your mid-terms.

Coaches Patrick, Mark, Karen and Kevin

I would like all Novice (except Erin K., Emily M. and Allie S.) to erg a 2k the next time at practice.  The purpose is to establish a baseline, learn pacing and to establish a goal.  It will be fun!

Coach Mark 

So today we did a combination of Kevin S workouts and erg workouts. We will do basically the same thing on Thursday, with some modifications to the erg parts. I’ll get back to that in a minute.

Wednesday we’ll be at the tanks once again. We will not do any sculling tomorrow. I would like to have everyone sweep rowing. Our concentration will be on form for the most part. There are 3 things that impact boat speed. They are

1  POWER- How FAST the boat travels each stroke

2  LENGTH- How FAR the boat travels each stroke

3  RATE- How MANY strokes are rowed

The reason we do strength conditioning relates to #1. How much “power” or pressure you can exert on the blade depends on how well you can translate the strength you have into controlled, explosive bursts. The power output is directly affected by how strong you are.

#s 2 and 3 relate mostly to your ability to transfer oxygen. Our erg workouts are attempts to build both your aerobic an anaerobic states as well as form. The more efficient you are with each stroke from a technical perspective, the better you can move the boat (#2) with each stroke.

The tanks are reserved for working on things like bladework, bodywork, catch, finish and recovery. We generally cannot achieve rates in the tanks as we can on the water and on the erg. The current just doesn’t react as well. But thats OK because lower rates and longer pieces do a lot to build endurance. When Coach Mark says “long and strong”, he is telling you to apply good power to a long stroke. Long strokes can only be achieved when the leg drive, body swing, and finish with the arms are done accurately. Cut out your layback and you cut your stroke short.

Back to Thursday

NOTE: The speed work we did today was just a taste. Had we done a real speed workout sequence, we would have repeated the series 5 times for a total of 500 strokes. Next week we will test everyone on speed work by doing just that 5×20 strokes x 5. As we advance in the weeks to come, we will intensify those speed drills. So, bring your journals as we will be documenting each “at rate” stroke rate.

Tomorrow in the tanks we will work on some aerobic pieces and maybe ramp one piece up to anaerobic level. Switching rates, controlling your breathing while maintaining proper form are the training goals.

Aerobic: 3 sets: 4 minutes (4′) each rate. 3 minutes (3′) light strokes in between. 4′SR18:3′light:4′SR20:3′light:4′SR22:3′light:4′SR24

Anaerobic: 4 sets: 1 minute (1′) on, 1 minute light. This is not typically an anaerobic piece because the rates are low. I consider rates above 32 anaerobic rates on the water. But the tanks are different. 1′SR20:1′light:1′SR22:1′light:1′SR24:1′light:1′SR26:1′light:1′SR28:1′light:1′SR30

Coach Patrick

I want to thank everyone for a spirited launch of our winter conditioning season. And thanks to my brother Spruce for standing in for me today. I understand he did a great job. I will return tomorrow and look forward to seeing everyone.

Improvement of endurance levels is a high priority for the winter. Strength coordination and aerobic endurance require relatively long sessions with variations of low rates. Tank day will concentrate on technique. With the number of rowers, we will rotate if necessary. The tanks hold a total of 32. Coxswains have the option of using the ergs, coaching others or rowing.

Contrary to information given today, personal trainer Kevin Sawyer will be here tomorrow (Tuesday) at 3:15 - 4:15 and again on Thursday at the same time frame. This will be his schedule throughout the winter session.

We will still cycle the groups through the erg station. Group names are “People” (today’s erggers), Panguars, Dolphins. Who ever the Panguars are can bring out the ergs for Tuesday. The erg workout is a Pyramid:

Pyramid 24: 5 sets 3′/sr20, 2′/sr22, 1′/sr24, 2′/sr22, 3′/sr20  5 min rest. Repeat 5 times. Training benefit is improvement in aerobic capacity. Technical aim is to establish good technique at the lowest rate and hold the quality as the rate increases.

(the real) Coach Patrick

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” Marcus Aurelius

Throughout human evolution fear has also been a necessary part of physical survival. What fears do you want to conquer ?

January 9, 2012 begins our winter conditioning “season”.

Mental Preparation:

THE ERG. We have 2 new ergs and will be using them all on a regular basis. This includes testing on a regular basis.

YOUR expectations. What are they? First entry in your journal should be a thought about what you hope to accomplish.

COACHES expectations. 1. We will work hard ALWAYS. 2. Strength & Endurance gains. 3. Technical proficiency improvement.

Kevin Sawyer will return to guide the team through an intensified strength workout once a week as he did last year!

NEW! Wednesdays will be indoor tank days in Pittsford.

Our goal for the remaining days will include publishing workouts in advance.

We may have 2 scrimmages before our first regatta. We will be rowing with clubs from Rochester and Syracuse who have been training hard for a couple of months already so please come with the right frame of mind.

BRING A JOURNAL TO KEEP TRACK OF YOUR WORK OUT HISTORY.

BRING YOUR KETTLE BELLS TO SCHOOL AND PRACTICE. IF YOU DON’T OWN ONE, ACQUIRE ONE.

We look forward to seeing you!

Coaches Patrick, Mark and Karen

If you know of anyone planning on attending, please let them know. Thanks!

Coach Patrick