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Date Posted
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Sunday, October 11, 20195Last Session of the season!!! 3 lengths warm-up: 1 fractional, 1 steady, 1 builder. Then 6 lengths of 4x25 strokes with 10 strokes off in between. Each 25 is as follows: start super low and easy. Build pressure during the 10, but keep rate low, then in strokes 8, 9, and 10, build rate to 22 on first length, 24 on 2nd length, 26, 28, 30, 32 for last one. So, start at a 10spm and build pressure to full pressure, then add rate. The idea is to use the exact same fluid movemements at the harder/higher sections that you used on the easy low sections.()
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10/9/201952REVISED: DUE TO HEAVY RAIN AND STRONG WINDS (30+MPH), THERE WILL BE NO COACHED LOGBOOK SESSIONS ON 10/10. Despite the forecsast, we will make an attempt to come out...we've been tricked a couple of times. So far, 5 of you are signed up. If you are backing out, please send a note so that know whether or not to epxpect you!3 lengths warm-up: 1 fractional, 1 steady, 1 builder. Then 6 lengths of 4x25 srokes with 10 strokes off in between. Each 25 is as follows: startsuper low and easy. Build pressure during the 10, but keep rate low, then in strokes 8,9,and 10, build rate to 22 on first length, 24 on 2nd length, 26, 28, 30, 32 for last one. So, start at a 10spm and build pressure to full pressure, then add rate. The idea is to use the exact same fluid movemements at the harder/higher sections that you used on the easy low sections.
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Monday, October 7, 20193 lengths warm-up. ! fractional, 1 steady, 1 builder. Then 7 lengths of 10-20-30-20-10. 5-10-15-10-5 off. Do one set per length adn take enough time to "re-load". do 1st set at 14, the 18, 22, 24, 26, 28, 30, 32. Two lengths warm-down. Super solid rowing. Take the time to perfect things.
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Friday, October 4, 20193 lengths warmup fractional for 1 steady for second, 15 on Saturdayt off for 3 Then 7 lengths of building start light at 10 spm add pressure and rate every 15 strokes until you finish at full pressure at a 28 rest 2-3 minutes as do it again x 7
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#N/AVery Simlilar to Tuesday with a slight modification. 3 lengths warm-up 1 fractional (do this exceedingly well), 1 steady, 1 of 15 on 15 off all the way up. 7 lengths of gas pump shifters, 3' in between. Going upstream, 16 SPM for first 1', then shift to 22 shift then at gas tank up to 26. Coming down, begin at 25 shifting down to 21 at gas tank, then down to 15 spm for the last 15 strokes. All of this is HARD and CRAZY SMOOTH. No "wind-up" to the catch. Did I say these are meant to be HARD? 2 lengths warm-down. If 26 and 25 seem too harried for you, do 18-22 up, 23-19 down with the low parts at 15spm
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Monday, September 30, 2019October 1 comes quickly! 3 lengths warm-up 1 fractional (do this exceedingly well), 1 steady, 1 of 15 on 15 off all the way up. 7 lengths of gas pump shifters, 3' in between. Going upstream, 22 shift up to 26. coming down, 25 shifting down to 21. HARD. @ lengths warm-down. If 26 and 25 seem too harried for you, do 18-22 up, 23-19 down.
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9/27/201941140Good afternoon! Some of you are heading to Vermont for the Green Mountain Head Race complete with stake turns. We will do our own version of this tomorrow in the pond. We will race from our corner to and around a buoy close to the waterfall and then back. We will race in pairs. Find a partner in the morning, warm up as usual, and meet at 5:55 for a 6AM start of the races. Following this event, you are welcome to join the Row Fest to meet other members of the sculling community. Please sign up (link below) and stay for brunch! See you tomorrow.
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Wednesday, September 25, 2019Thurs: 3 lengths warmup 1st length fractional from back end. Second length fractional from front end 3rd length builder. Then 3x3 lengths with 4’ between sets each set first length 18spm second is 21, 3rd is 24 Tuen as quickly as possible between lengths in each set Super hard pressure warmdown by going up to gas dock and back in
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Row Fest 9/28 Signup Link
https://forms.gle/nMjQc1bkp6vVG3A49
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Monday, September 23, 2019Tues: 3 lengths warmup 1st length fractional from back end. Second length fractional from front end 3rd length builder. Then 3x3 lengths with 4’ between sets each set first length 18spm second is 21, 3rd is 24 Tuen as quickly as possible between lengths in each set Super hard pressure warmdown by going up to gas dock and back in
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POST RACING NOTESKeep paddling away from the finish line. Paddle little strokes, but get clear so that other boats can finish. Row right up past the Newton Yacht Club and get a good warm-down, just like we do on every other Saturday. Come on in, under control, be careful landing. There may be dock marshalls directing traffic. They may not know quite what they are doing. Then again, they might! If you think they are putting you in a precarious position, tell them where you want to go. By the way, they may not let you all the way down to the sculling paviliion to land. Typically, the downstream end of the docks are for launching and the upstream end for landing. So, tough it out and land where they tell you. Get your boat out of the water and in wasjh slings before you run all the way down the dock to get your shoes.
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RACING NOTESGo harder than you think you should. Remember, you will be fatigued at the finish practically irrespective of how hard you row. Might as well go hard in that first mile! Take extra seconds from your competitiors then. While you may not see your competition, trust me they will see you moving up on them! Carve your turns: oars can be over the bouys, just not the boat. Turns to think about: Elliot!, Belmont Hill (watch out for weeds!) Stay straight down the HOCR finish line straightaway!, dont't follow the shore. Watch for the trees at the NU turn! Carve the turn before arsenal tight!. Nail the turn out of arsenal, put your oars under the tree branches. Straight up that straight-away!. Carve the North Beacon turn and especially the post North Beacon S bridge turn! Many of you give away big time on that last turn. Nail it, don't stay in it too long and fire for the finish line!
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RACE WARM-UP NOTESWe have been veery consistent with our warm-ups and by now you should be used to them. Do the same stinkin warm-up we've done all season. Again, you need to arrive at the start a having gone fairly hard for a while. You need that engine ready to go. There is no, warming up during the piece, allowed. Keep in mind, you may have to sit for a while in the starting area. Here is a hint: if you arrive early, don't pull right into the corral. Row downstream further and keep moving. You can cover a fair bit of distance in 2-3 minutes. Go down through weeks and down to Western, then turn. Keep moving. Pull into the corral about 5 minutes prior if possible. They may get pushy and want you in immediately: resist nicely.
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Wednesday, September 18, 2019Pre-Fall Classic Work. Pre-race warm-up: 4 lengths of pond. 1 fractional, 1 steady rowing, 1 steady builder, 1 of 4x15 strokes hard at race pace. Followed by 4 lengths of 10-20-30-20-10 strokes ON with 10-10-15-10-10 strokes off. Race pace. Warmdown with 2 lengths easy ss.
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Monday, September 16, 2019Pre-Fall Classic Work. Pre-race warm-up: 4 lengths of pond. 1 fractional, 1 steady rowing, 1 steady builder, 1 of 4x15 strokes hard at race pace. Followed by 4 lengths of 10-20-30-20-10 strokes ON with 10-10-15-10-10 strokes off. Race pace. Warmdown with 2 lengths easy ss.
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ADMIN NOTESNo session Saturday Sept 21. This is the Fall Classic day. Parking lot will be closed.
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Friday, September 13, 2019Self Timed Time Trial over the Fall Classic Course. First Boat off at 6:15 sharp! Note the later starting time. Be super careful at Elliot: CBC will be launching for thier HOCR time trial. Do a part of the warm-up with a strap to practice your suspension. On the piece, go for it. Last change to work out the kinks prior to next saturday. Be careful of the tree in the water on the cambridge shore right at the old sandbar. Slowest boat first. Good long warm-down post piece.
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Wednesday, September 11, 2019I found the plan for tuesday a little too challenging. Here is Thursday's plan: 3 lengths warm-up with strap. 1 Length Fractional, 1 length builder, one length 4x15. Then 4 x 1 mile. Start piece 1 and piece 3 at the waterfall and run down to the upstream edge of North Beacon. Paddle down past the sandbar, turn and paddle to North Beacon, do pieces up from North BEacon to the Waterfall. Once at the waterfall, paddle up around the corner to the watertown square dock. Be very careful and poke along and STAY ON YOUR SIDE. All pieces should be done at 3 mile pace. Warm-down from Waterfall to docks. Respect the traffic on the turns: tight to the shore going downstream before CRI and wide to Cambridge side on the way up. Similarly, be careful in front of the sculling dock heading down (tend a touch towards the middle) and hug the Cambridge shore on that turn coming up stream.
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Monday, September 9, 2019Tuesday: Warm-up donw pst Boston Latin. Turn and come back towards CRI. Workout is 3 or 4x 1 mile. All on the last part of the CRI Classic Course. Downstream Edge of Arsenal to the Laucnhing ramp. Race Pace. Paddle then firm steady state back to Arsenal. Lather rinse repeat. Warm down up to Newton Yacht CLub at end of last piece.
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ADMIN NOTESPLEASE NOTE THE TIME CHANGES. WE CHANGED THE TABS IN THE SIGN-UP SHEETS TO REFLECT THE NEW TIMES. AS ALWAYS, EARLY IS FINE!
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Friday, September 6, 2019NO SESSION SATURDAY. The forecast calls for gusts in the 35mph range. I suggest trying to get out Sunday and doing the piece. HOWEVER, please be careful: Riverside is runing on of their time trials at 7am and there are usually upwards of 70 boats, including 8's, that take part. So, be off the HOCR course by 705. See you Tuesday.
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ADMIN NOTESENTER THE CRI FALL CLASSIC!!!! DEADLINE IS APPROACHING. WE HAD A BIG GROUP LAST YEAR AND EACH PERSON WAS HAPPY THAT SHE/HE DID IT!!!
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Wednesday, September 4, 2019Use the strap for warm-ups. 3 Lengths warm-up. First is Fractional from release, second is fractional from catch and third is a steady builder. Then, 6 lengths as follows: each length do a 90 stroke piece at full pressure going up two beats each 30 strokes. 1st: 18-20-22, 2nd: 20-22-24, 3rd: 22-24-26, 4th 24-26-28, 5th: 24-22-20, 6th: 20-18-16. IF YOU ARE RACING HEAD RACES, DO THESE PIECES AT RACE PACE! IF NOT, THEN DO THE PRESCRIBED STROKE RATES. Take 4 minutes between pieces as you paddle to the end and turn around. Do the first two with the strap. Warm-down a full length or two. Nice and low and easy, 10 strokes pause at release, 10 strokes 14, 10 strokes 18
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Monday, September 2, 2019Tuesday: Use the strap for warm-ups. 3 Lengths warm-up. First is Fractional from release, second is fractional from catch and third is a steady builder. Then, 6 lengths as follows: each length do a 90 stroke piece at full pressure going up two beats each 30 strokes. 1st: 18-20-22, 2nd: 20-22-24, 3rd: 22-24-26, 4th 24-26-28, 5th: 24-22-20, 6th: 20-18-16. Take 4 minutes between pieces as you paddle to the end and turn around. Do the first two with the strap. Warm-down a full length or two. Nice and low and easy, 10 strokes pause at release, 10 strokes 14, 10 strokes 18
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Friday, August 30, 2019Saturday Plan: Timed piece from bottom of Weld dock to the bottom of the launching ramp. This is piece #3 so you should be able to begin to nail the course and figure out problem spots (spots where you lag or think you're dragging along. Think about it tonight and review your pieces form the last two weeks and identify what you want to do tomorrow morning. I strongly suggest you each warm-up with a strap on your boat (yes, some of the best crews around do this) to work on your suspension and smooth power application. First boat at 6:00 sharp. BE CAREFUL at Elliot! CBC will likely be launching and beginning to work their way downstream. Take the Elliot turn "3 Bears" style. Not too tight, not too wide...just right. Leave slightly larger gaps than last week: you all ended up bunched at the HOCR finish line area (4 or 5 across). Launch with lots of time to spare and time your warm-up. At the conclusion of the piece, drift about for a couple of minutes by the Watertwon YC then take one long cool-down length up the waterfall and back down. Do a series of 10 strokes as follows: 10 pause at release, 10 @14 spm, 10 @18spm. All of it at with steady firm 1/3 pressure finishes. Smooth everything out and cool down.
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ADMIN NOTESPlease make sure you aren't adding sheets to the workbook. I've cleaned out many extra sheets inserted between the sign-up pages. Don't forget lights. GET YOUR ENTRIES IN FOR THE CRI FALL CLASSIC! This is race on your own course, from your own boathouse. Do you realize how lucky you are to have this??? Take advantage and invite friends & family to share in the day.
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Wednesday, August 28, 2019Thursday's plan: Similar to Tuesday. Use a strap for resistnace. See one of us for the strap. Let's all gather at 5:10 for a quick discussion of a technical element (staying engaged at the finish) 3 lengths warm-up: first is fracitonal from back-end, second is fractional from front end, third is steady builder. Then 5 lengths of pyramids of 10-20-30-20-10. Take the strap off after the first pyramid length. Warm-down with two lengths at 1/4 pressure: 10 strokes at 14spm, 10 strokes pause at release, 10 strokes at 18, repeat over and over until you get back to CRI.
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Monday, August 26, 2019Plan for Tuesday: I would like everyone to scrounge around and find a 4' length of rope. Nothing larger than 3/4" diameter (that's very heavy rope, 1/2 to 3/8 is best, clothes line is fine, but bring 8' if its clothes line. We will warmup with some extra resistance on our boats. Normal warm-up: Anna and I want to make sure we see everyone do the front-end phase of the warm-up. So, do back-end progression up to waterfall, front-end progression back down. Then, do one steady 1/2 pressure length up, rate no higher than 20spm. Spin, do one set of 10-20-30-20-10 downstream with 10-10-15-10-10 strokes off. Then remove rope and do 4 more lengths of that. Finish with 2 lengths nice super long steady state 1/2 pressure, 20spm, max meters per stroke.
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Friday, August 23, 2019So, last Saturday the 5:50 start for the piece was a little challenging for some. With that in mind, let's shift the time to start the piece to 6:00. Same as last week: launch ASAP. It is not the worst idea to simulate race conditions which means that you have this really great warm-up and then you sit and stage for what feels like hours. Launch as soon as possible. If you typically need to change out shoes and such, show up a few minutes earlier. Let's make sure everyone is rowing away from CRI no later than 5:15. Warm-up down through Weeks, turn and come back up and congregate in that wider section RIGHT ON THE CAMBRIDGE SHORE. There will be rowers out there doing head pieces and such and I don't anyone to accuse us of clogging the river there. The piece is self timed, but try to run the exact same piece as last week: start at the downstream corner of the weld dock, finish at the downstream edge of the launching ramp. Start aggressively! Don't leave 15 seconds on the table in the first mile! Fastest boats start last. Leave some good gaps so that ideally the entire group finishes within a minute or two. As someone comes up on you, please let them know where you are gloing. Pass to the middle of the river. Please don't put the person you are passing into the weeds. Once in the pond, paddle up a little bit and stop as a group. We will run some warm-down drills to finish off the session. No, we won't do the rodeo. See you tomorrow
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Wednesday, August 21, 2019Plan for Thursday: 3 Lengths warm-up (1 fractional alternating sets between back-end and front-end, 1 length builder, 1 length 4x15 strokes on 20 off at Head race pace). Heavy work: 7 lengths of the pond, each length doing ~750m at head race pace and pressure. Downstream, on from waterfall to downstream edge of YC, paddle lightly down to bottom of pond. Going Upstream, go from bottom of island to upstream edge of Newton Yacht club, paddle supper lightly up past waterfall to turnaround spot. Attack each piece at the pace and rate you will shoot for in the Fall Classic (actually, just a hair more aggressive). Paddle strokes are perfect strokes. This is a big workout. Paddle one length warm-down.Gey
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Monday, August 19, 20193 Lengths warm-up (1 length fractional, 1 length steady, last length steady builder). 6 lengths as follows: 15 strokes on, 5 strokes off as many times per length. Paddle 3-4 minutes total rest between lengths. Head piece race pace: quick and light. Shoot for 28spm on the 15's and 18-20 on the 5'su
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Friday, August 16, 2019Saturday timing: Launch ASAP. First boat starts at Weld at 5:50 Not before, not later. We need to practice "slotting in" to a space on the river so that we can fit in-between time-trials run by other clubs. Please be super aware of traffic and yield to the shore if being passed. Pass to the middle, even if it means going wide around a turn. When you gather for the start of the piece, please gather tight to the Cambridge shore downstream of the Weld dock, then come out a bit to start the piece. That section is a narrow approach to the Cambridge Arch of Anderson and I don't want anyone to clog that approach. So, again, when you cross over, move all the way over to the shore, turn your boat, get ready, and when you go, come out slightly, and go right along the dock at Weld. Don't forget lights. Again, first boat starts at 5:50. Once you cross the line at the ramp, paddle up into the pond. Paddle to the downstream end of Newton Yacht Club, then spin and ease on over to right aroudn the Wellesley docks for Part 2. Part 2 will take 3' and will be fun for all...
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PRE-RACE NOTESFor everyone racing, arrive two hours before race-time. That actually doesn't give you too much time to dawdle about. You will need to pick up your registration packet, put your number on your shirt, put your number on your boat, check over your rig (including tightening everything and i mean everything) and then do your bio breaks and water bottle fills and talking with people and stretching and checking your oars and bio breaks and water bottle fills (again) and so on. Before you know it, you will be rushing about because you think you are going to be late! We've done 3 or 4 practice pieces as a group and we asked you to time your warm-ups and plan on needing more time to get to the start on race day. So, now is the time to put that planning to work.
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Thursday, August 15, 2019For Saturday, we will do a 2-part workout. Part 1 will be a time trial from Weld to the Ramp (the fall classic course) Part two will be a skills rodeo in the pond (more like a quiz next to the test of the self-timed time trial). Time trial should be performed with fastest going last.
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Thursday, August 15, 2019A concerned sculler pointed out that we might mention that Anna is missing because she is nursing a calf muscle tear. She is in a boot, and it happens to be her right leg which makes driving to the BH to be with us a bit tough. Wishing speedy recovery!
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Wednesday, August 14, 2019Sadly, the early group needs to be launching with lights on. Put the lights close enough to the cockpit so that you can reach behind yourself to turn them off...
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Wednesday, August 14, 2019For Thursday: Very simlar to Tuesday: Two lengths warm-up doing fractional strokes alternating one set from back end and one set from fornt end. Then, 4 lengths as continuously as possible. Building pressure and rate. First length at 3/4 pressure, 18, then 7/8 20, then 95% at 22 and 95% at 24. Rest 5 minutes by paddling down through the North Beacon bridge and then coming back up. Second set: 95% at 26, 95% at 24, 95% at 22, 100% at 18. 1/2 way up and back warmdown to finish. These are desogned to max focus and getting you thinking about keeping it together for a longer piace. This is about 4800 meteres for each set, or about the length of the HOCR. It is a touch shorter than the fall classic. See you tomorrow.
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Monday, August 12, 2019for Tuesday let’s do 2 lengths of the pond fractional to warm-up alternate 1 set from back end one from front and keep repeating for the two lengths. Then 2 sets of 4 lengths continuous (no rest atvyhe turnarounds . Each set do first length at 18, then 20, then 22 then 24 rest 5 minutes between sets by paddling down through north beacon then coming back to the bottom of the pond and starting again everything at 3/4 to 7/8 pressure
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Friday, August 9, 2019Saturday LEAP FROG. Form yourselves into groups of 3-4 people of comparable speed. Meet at the Canoe/Kayak dock at 5:45 AM. We will leap frog from there to the waterfall/pumpkin. The rate caps are as follows: when you are being passed, row at 20-22 SPM; when you are passing, row at 28-34 SPM. Pass each other safely and closely. The total distance is about 4800m, and passing other boats is good practice for head race season. G
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Monday, August 5, 2019Plan for Tuesday: three lengths warm-up. Length 1, fractional, length 2 steady, length 3, builder (add pressure every 20 strokes, then add rate every 40 strokes). Then 6 lengths with 1 pyramid per length: 10-20-30-20-10 super hard with 10-10-15-10 rest between. Paddle to end and turn. The rest between sets should be 5' and will encompass the paddling to the end of the pond and the turning around. Really work on flow. Rates per set: Set 1, 24, set 2, 26, set 3, 28, set 4, 30, set 5, 28, set 6, 22. Row no higher than a 14 on the paddle strokes between hard strokes. (for your 10-10-15-10). Super concentration. This workout can be done in any vessel be it A boat, B boat or Tubby. If you are in a more stable boat, take advantage of the stability and do some work around the catches, keep the blades off the water, work on super extension at the catch and do some square blades work. Warm-down on way back to boathouse doing 15 strokes at 20spm, 15 at 15 spm. alternating.
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Friday, August 2, 2019Saturday RACE DAY. Ok, this time for sure. Last Day of pond shots. Launch at 5:15. 3 pond shots, all out. First pair off at 545. Find your partner(s). Please be on time to the line at 545...no stragglers!
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Wednesday, July 31, 2019Plan for Thursday: 2 lengths warm-up (1st is fractional drills, second is a steady build). Then 3 sets of 3 lengths. Each length is very firm steady work and you will do 3 full power 15s on the first set first length power 15s at 22 second length at 24 and the third length do the 15s at 26. After each full pressure 15 do 5 paddle strokes then go right to your firm steady work. Firm steady work should be done at 2/3 pressure at 20 spm take 4 minutes between sets. Try to turn very quickly and get going right away within your set. Second set the full pressure 15’s are 2 beats higher (14,16,28) and then up another two for the last set (26, 28,30). Warm down one length
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Monday, July 29, 2019General Note about start time: Please show up early. You should be taking your first strokes at 5:15. If things always seem crowded when you show up, show up 5 minutes earlier!
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Monday, July 29, 2019Going to be hot tomorrow! Plenty of liquids tonight and pound a bottle on the way to the boathouse. For Tuesday: 2 lengths of warm-up (yes, yo actually do need to warm the engine up...even when its hot. The, 3 series of 3 lengths of the pond as follows: Set 1: constant rate (21 or so) easy pressure on length1, build pressure to 2/3 on length 2, then 7/8 pressure length 3, Take very little time between lengths within a set: spin and immediately start-up again. Take 5-6 minutes between sets. Set 2: 2/3 -3/4 pressure, first length at 20, second at 23, third at 25. Last set, 7/8 pressure length1, 3/4 pressure length 2, 2/3 pressure length three. All 3 lengths at 21. Easy easy row home (you will finish up stream.c
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Friday, July 26, 2019Racing Tomorrow. Last day (I think) of shorter pieces. Let's get a big turnout. Empty out the boat bays! First piece at 5:40 Bow to you partner, bow to your corner. Who remembers junior high gym? Seriously though, get with your cohorts and let's crank it up. Shoot for 4 x the course (poles to poles).
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Wednesday, July 24, 2019Thursday's plan: 2 lengths warmup. Pay attention to these fractional strokes: avoid just going through the motions. Work on level hands on the drive, rhythm on the recovery, slight acceleration on the drive, even at low pressures. Then, 6-8 lengths as follows: In each direction, do 3 15 stroke "bursts" at full power, rate around 28. Do each burst at the following points: close to the beginning, just before the gas pump, close to the finish. In between, do nice 1/2 pressure steady work in the 20 spm +/- range continuing to smooth out the strokes, one motion, flat drives, relaxed flow on the recovery. Drop the 3rd burst on the last length and cruise home from the bottom of the yacht club. Oh, and take 2 minutes at the end of each length to take a few deep breaths and reset.
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Monday, July 22, 2019,Plan for Tuesday: Warm-up going downstream. Shove as close to 5:15 as possible to be warmed up by 5:35. Please plan on being at the bottom of the pond at 5:35 and arrange yourselves according to speed with fastest first. We will set off, in quick succession and do a series of gas pump shifters. 6x the pond with about 4 minutes in between. Going up, shift from 24 to 28. Coming down, shift from 26 to 22. Please paddle well beyond the finish areas to rest and then organize yourselves and begin each length of the pond in the same order (unless you passed someone along the way). I would like to have these pieces go off in this fashion to avoid a faster boat running up on someone resulting in a situation. We (the coaches) will, after the first piece, be somewhere in the middle of the pond so you should start yourselves for subsequent pieces. DO NOT LEAVE gaps greater then 10 seconds. The gaps should grow during each piece...so start close together. Again, first piece at 5:35 from bottom of the pond. TV
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Monday, July 22, 2019Notes: Great turn-out for racing on Saturday. Competitiion, like the weather, was hot. Please plan on joining in on Saturday!
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Friday, July 19, 2019Saturday will be our next-to-last short race day. Please sign up and encourage your "partners" to sign up as well.. First piece begins at 5:45. Stake to Stake. Let's do 3 or 4 pieces, Decide with your partners if you want to cap the stroke rate or not.
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Wednesday, July 17, 2019Signups matter...if you don't sign up but show up, we have to track this. Please, if you plan on joining for coaching, please take a minute to put a Y next to your name. As of now, there 3 people on for tomorrow.C
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Wednesday, July 17, 2019Saturday will be our next-to-last short race day. Please sign up and encourage your "partners" to sign up as well.
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Wednesday, July 17, 2019Plan for Thursday: 2 Lengths warm-up. Then, 8 to 10 lengths of the following: Going up, 10-20-30-20-10 strokes on with 5-10-15-10-5 off. First set start at 22SPM. Each set go up 2 beats. Coming back down: nice steady rowing, thinking about rhythm. The goal is to preserve that rhythm and flow on the pyramids going up.
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Monday, July 15, 20192 lengths warmup 2 lengths steady, then, 6 lengths steady with 3, 15 stroke pushes: close to full pressure while keeping it “together” do one push at the start of each length, one push at the gas pump and the last push before you reach the end Make these pushes hard, but relaxed, and try to maintain tbe rhythm we’ve been targeting
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Friday, July 12, 2019Pretty light sign-up for tomorrow. We will do the same thing as Thursday. Gas-pump shifters, 3/4 pressure working on length and rhythm
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Wednesday, July 10, 2019plans for Thursday: 2 lengths warm-up doing fractional drills for both lengths. Then as many lengths as possible as follows: gas pump shifters 19-22 going up, 21-18 going down 3/4 pressure on each length working on rhythm and flow lighter catch, harder finish
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Sunday, July 7, 2019Boats may be a challenge. Please row in whatever boats you can. Whichever kind of boat you are in, please follow last Tuesday's plan of 2 sets of 4 lengths of steady, continuous work. HOWEVER, we are looking for some changes to the dynamics of the stroke. Easier front-end of the drive, longer, firmer finish. Think 15% pressure at the catch, 90% at the release. Stay super long around the back end. If you are able to get out in a B boat or Tubby, please many many strokes on the square (10 regular, 10 square, all day)
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Thursday, July 4, 2019Coach Tori will be running Saturday's session. Please meet her and be ready to shove at 515. Launch, warm up, find a partner, and meet at the start line for the first race (with all other races lined up ready to go right behind them) at 5:45.
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Sunday, June 30, 2019Plan for Tuesday: 3 lengths warm up then 2 sets of 4 lengths of the pond, making each set of 4 as continuous as possible (super speedy turning around) do each set as follows: on each length you make a rate shift at the gas pump length 1 is 18 to 20 then 20-22, then 22-20, then 20-18 . So each set of four lengths looks like a pyramid. Take 4-5 minutes between sets One Length Warm Down. Pressire is high on these. Low rate, high pressure BUT super smooth.
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Sunday, June 30, 2019while our race execution was untested after being thwarted by the thunderstorm, the post race social was executed flawlessly !! Geoff, many many thanks. I think we need to start a traditional pre-Henley event
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Friday, June 28, 2019Let's meet ready to shove at 515. First race (with all other races lined up ready to go right behind them) at 5:45.
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Friday, June 28, 2019Henley On Pond First round is posted. in the Henley 6.29.10 tab. We will run the ladder as the races progress. Frist 2 rounds (there are three total) will be from the bottom of the pond to the gas pump. The last Round (finals) will run to the upper set of stakes
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Thursday, June 27, 2019If you’re racing this Saturday’s coached logbook "Henley-on-Pond" regatta, or will be at CRI Saturday morning, come to the post-race sculler’s social outside the pavilion at 7:30AM! Because it’s Henley-on-Pond, expect strawberries, scones, and of course Pimm’s Cup—after all, it’ll be afternoon on the Thames and 5 o’clock somewhere. Bring a food or beverage item for the table, and come enjoy the company of your fellow scullers and racers this Saturday!
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Wednesday, June 26, 2019Thursday plan 3 lengths of warmup then 5 lengths of accelerators First length 1/4 slide next one 1/2 3rd length 3/4 4th length full slide last length one of each length
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Tuesday, June 25, 20193 lengths Warm-up followed by 6 lengths of 10-20-30-20-10 followed by 1 length warmdown.
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Friday, June 21, 2019
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Thursday, June 20, 2019Remember: rest interval is 10-10-15-10-10 then paddle to end. All of the rest strokes should be super light and super low. Take the rest seriously so that you can bust it on the power strokes
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Wednesday, June 19, 2019
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Wednesday, June 19, 2019Rate caps on the pyramid at 30
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Wednesday, June 19, 2019Welcome to the Message Board that the coaches will use to communicate with the group. This is intended to take the place of emails, so please check regularly! Messages are sorted from Newest to Oldest. This is NOT intended to be a chat board. This is merely a conduit for information FROM the coaches TO the athletes.
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Please check regularly. We will use this in lieu of emails
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Date Posted
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Friday, October 11, 2019
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Wednesday, October 9, 2019
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Monday, October 7, 2019
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Friday, October 4, 2019
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#N/A
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Monday, September 30, 2019
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Friday, September 27, 2019
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Wednesday, September 25, 2019
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Row Fest 9/28 Signup Link
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Tuesday, September 24, 2019
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POST RACING NOTES
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RACING NOTES
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RACE WARM-UP NOTES
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Saturday, September 14, 2019
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Thursday, September 12, 2019
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ADMIN NOTES
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Saturday, September 7, 2019
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Thursday, September 5, 2019