The racing season could not have ended in a better way than our day at Occoquan. While we fretted the week before that it would be chilly and uncomfortable, the combination of the time change and the bright sun quickly made it a near-perfect day.

The Occoquan reservoir in the autumn is a glorious setting for a regatta complete with colorful leaves and posing herons - which is good considering the time spent waiting at the start-line. A few Masters Men, the TRRA Beginners and 2 Day Masters team joined the Masters Women, making for fast loading and unloading which was much appreciated by all.

Adding to all this was the clutch of medals brought home by the MW and MM:
4th  MW 8+ 40-49
2nd  MW 8+ 50+ - and just missing Prince William by 2.8seconds!
2nd  MM 4+ 50+
4th  MW 8+ Club
1st  MM 4X 50+
1st  MW 4X 50+
1st  MW 4X 40-49
And the MW 4+ 50+ boat came in 3rd but no medal was awarded because there were only 6 entries in the event. Most if not all MW came back with at least one medal - a very satisfying way to end the season.

Now it is time to put the tools and Unis away until spring and start thinking about getting on those ergs!

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We started unloading in the dark and cold at this year's Speakmon Regatta - a sign that head season is really here. The wind eventually chased the clouds away but stuck around all day adding interest to this fairly straight course. Despite the substantial wind gusts it was a good day for TRRA Masters Women.

It began early with a first (E boat) and third (B boat) in the Masters 8+ race which set the pace for the rest of the day. The mighty 4X dominated their race taking a first and the Open 4+ held their own against younger rowers to take another first. Coach Alyssa jumped in a 2X with Eva and proved she still has it as they brought home a second place. Finally the Masters D4+ sped away from the field and took second only to a boat which was rumored to have been Masters National Champs in 2010.

Add to this the famous grilled cheese sandwich and tomato soup lunch at Colin's Coffee Shop (and Joanne was not left behind), bright sunlight for most of the day, two experienced guest coxswains and  efficient loading/unloading/rigging/de-rigging by the the team made this year's Speakmon memorable.

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The Head of the Cuyahoga had a new course this year but it was just as bendy and challenging as in previous years - it started upriver from and ended at the Rivergate Boathouse. Four TRRA teams attended: Beginning Masters (their first race), 2 Day Mixed Masters, Men's Masters and Women's Masters. Thanks to some great rowing by all teams, TRRA beat Western Reserve for the Team Points Total by 1 point!

The weather cooperated and the threat of rain cleared in the early morning leaving behind a generally sunny day. There was plenty of flat open space for trailers, boats and vendors. And for those finishing their racing day early (you know who you are!) there was even an outside Beer Garden. 

The course winds through a post-industrial setting, making the row up to the start interesting. But the real appeal of this race, at least for coxswains and small boats,  are the three major curves that require steering finesse and strength. The MW placed well in many races and came home with  medals in the Masters 2X, Open 2X, Open 1X, Masters 1X and the Masters 8+.  Some of these were in small fields but were still deserved. 

You can find photos of all teams participating in the Head of the Cuyahoga here.

Head of the Cuyahoga

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This year's Diamonds Regatta changed its format this year,  splitting the events into two days: small boats on Saturday and the rest on Sunday. Sunday racing was further complicated when the schedule was significantly compressed the evening before because of predicted afternoon thunder storms. Between the heat and the intense schedule it was a difficult regatta but there definitely reasons to celebrate.

The first day of racing did not see any medals but several boats crossed the line first, unfortunately undone by handicaps, and others had respectable showings. The team also secured an shady spot for the trailer which despite the dust on Sunday was a pleasant place to work. 

Sunday was hot and hectic. The compacted schedule required some creative solutions which luckily the race organizers were able to arrange with helpful race officials. It meant constant activity: rigging, carrying boats, carrying oars, hot-seating but the team was up to it. Everyone, including several non-racing partners, chipped in. The day got off to a rocky start when the truck with all the hardware was later than expected getting to the site, but again TRRA MW  resourcefulness prevailed and thanks to the Vespoli reps, boats were ready on time.The team continued to overcome set-backs with strong teamwork throughout the day - everything from broken steering mechanisms to a close-call with heat-stroke. In the end there were two well deserved firsts for the B 4+ and the AA-B 8+.

All of the hustling during the day, while exhausting, did mean we got home in reasonable time and beat the beach traffic.

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Thanks To Joanne Anderson for this recap:
For those of you that are interested here is a brief recap of the our racing this past Saturday at the Cambridge Invitational.

   Following an early morning meeting with all rowers present explaining the starting position, course buoys, etc. a draw from the hat gave us start position of number 6 out of 9.

   Our eight  had a great start which was acknowledged by the announcer over the loudspeaker as he complimented TRRA as being the "first boat to lineup correctly" .  Bravo Sonya!   Sonya's skill again was called upon to avoid being t-boned by another boat at the stake boat turn.   Nate, the equipment manager  from Riverside boat club (where our shells were from) was watching it unfold and is now a big Sonya fan!  Their turn disrupted, the 8 seized upon that adrenaline and brought the 8 home.  They were exhausted after their 4 mile row but exhilarated.  Their positive energy set the tone for the remainder of the contests.  Everyone had great rows.   The 4X looked strong.  The doubles held their own against the strong local sculling teams with former Olympians, and Olympic  hopefuls.  Gabbi steered a great line for the 4+ and we all heard cheers of "great turn" at the Weeks bridge - thanks to Gabbi's family ;).

   The racing turns were set up such that we were unable to use Dan's cool leading edge technique, but the 4+ on Gabbi's call executed it brilliantly on the way back to Riverside to return our boats.

   On a beautiful day on the Charles our team finished in a respectable 6th place.

   We enjoyed great companionship with the each other  as well as the Boston community of rowers.

   Many thanks to Eva for her efforts in coordinating this regatta.  Eva does a lot to make sure everyone's trip to Boston is an enjoyable one in addition to having a great day of racing.

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Catch the Cooper Regatta was held at the site of several of the Masters National races so it was a familiar venue to many. However, just to make sure we were reading the race materials, the races were held on a different part of the course. Overall it was smoothly run - the course was well-buoyed, the heats started on time (even if it meant a bit of a scramble at the docs), the last race was at 1PM and while there was not a large number of attendees the competition was strong. 

Other amenities such as a grassy area in the shade to put chairs and boats, showers (again!) and a free lunch made it even better. There were a few things that made it less that the perfect event, such as the short centers and only medals for first place, but these did not detract much from the experience.

Both Masters Women and Men participated, with the men bringing what seemed to be hundreds of singles. Thanks to some crafty strapping, they all manged to fit on the trailer. There were several close finishes and the mixed 8+ managed to squeeze out a first. 

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Susan Carlson summed up the Stonewall Regatta experience well in this email to the team:

For those of you who didn't go, we had a good showing.  Combined MM and MW team came home with 4 wins. 

WM 8+ 
WM4+ 
MM 4+ 
Mixed 8+ 

They got gold medals and a bottle of wine.  Which was truly cruel for me, not having been in any of the women's winning boats.  Luckily, I can buy my own. 

The new Anacostia Community boathouse is very nice.  We will return to Stonewall for the bathrooms and showers alone!

GOOD FIRST RACE!
  
[Adding that while the venue is on the small side the docks are new and ample; the races were run on time and there were plenty of volunteers - overall a nice way to start the racing season.]

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We have been blessed with the opportunity to be fitter than our competition. Let us be sure to seize this opportunity, and utilize it to the fullest.

Wednesday: Long Steady State. We haven't been as long in duration lately. We'll get back to that with 4X20min, to the sweet sounds of the rain.

Saturday: Special Fun. Be rested for hard work at Millvale.

DAR

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Lineups are out. I was out with the Central Guys today, and it was glorious. Sunrise tomorrow is 6:19, so wear bright clothing, and I can see you.

Please be in house, with name on the board, by 5:15. We'll get out there lickety split, and be back in time for everyone to be where they need to be. Further, everyone should come prepared for anything: so extras, (Jeannie, Bridget, and Luanne) be ready to go.

Dan

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Hello all!

And the rain keeps falling...

I did some searching, and I figure that the trip from Washington's Landing to Sandcastle is about 24km by water, to go there and back. We wouldn't have time to do that in a single, so we'll do it in pairs. You and a partner have to team up to go 24km. It doesn't matter to me who goes farther, but we're rowing "doubles,"so partner up, and when your combined score hits 24km, you're done.

We won't be requiring sliders (though that would be fun, if anyone wants to try). These are just pretend doubles.

Pick your own teams. Sit beside each other. Set the monitors to "Just Row," and start counting.

This should work out just about right. We'll see. I'm going to love watching everyone's heads explode as you try to figure out when you're finished.

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Hey everybody,

Doing our best to make the boats last forever, we will have a go at more teamwork tomorrow. We are continuing our transition to race level fitness, and using intervals to allow us to row at high intensities for longer periods of time. Let's go for 5 X 6 minutes.

That is:
Clocks set for 60 minutes
Change every 6min

Pace is about 20 minute test speed. Rating is Open.

We'll pair up based on the alphabetical order of your first pet's name. Thus, someone who had a goldfish named Algernon in the 2nd Grade will be ahead of the rower whose childhood chinchilla went by Quetzlecoatl, who will be in front of she with the goat named Zeus.

If you have never had any pet of any sort, you may pick your favorite animal that was a star of stage or screen.

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A lovely Tuesday to you all,

4 x 20min Steady State

Technical Focus: Pushing through the balls of the feet until the weight returns to the front of the seat. Controlling the draw for the whole recovery.

Be there, or be square. Who's got some tunes? Don't feel intimidated: make 20 minute playlists, and we'll switch it up.

Dan

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From another email with a rower:

Another perceptive question. My own philosophy, which may be soon challenged (more on that later), is that contact through the balls of the feet allows for greater feel at the front end, and a smoother transition to the recovery at the back end. I felt that this was a seminal change in my own technique as a high schooler, and have attempted to instill this in a few.

The standard explanation and justification I give when I explain this to someone is that holding the legs down, and the ankles up through the finish will make them more tired per stroke at first, but that it will pay dividends in maintaining boat speed when we hit the water. When you pull against the footstraps, there is a moment at the finish where your weight has to crash back onto the board, assuming you get your body out of bow before the legs rise. If you are swinging into the finish while on the slide, your crash to the footboard will happen at the catch, an unmitigated disaster for boat run. Thus, despite the effort expended by the continued push through the end of the drive and the beginning of the recovery, the dividends in boat run and total speed are extensive.

This being said, I was learning some about body mechanics at Hudson, and it is possible that this sort of push relegates the glutes. They were working with an Australian scientist who proposed that footboards should have both steeper upper (toe) sections for better pushing at the catch, and a raised lower (heel) section to allow the glutes to engage at the finish. This may change everything; I cannot be certain, because we cannot simulate an engaged butt with our current flat footboards without sacrificing the finesse of the raised ankle.

So there it is. Hold the legs down through the finish, until the hips have rotated over, the weight is on the feet, and the draw into the catch can be controlled. I will make this a focus on Wednesday.

Thanks,
Dan

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Hello all,

I hope everyone is doing well after a big weekend. The flow is still way up there, over 70kcfs, so we'll do away with our sadness via another totally rocking erg relay.

Pair up based on number of hours spent in Mary's presence.

8 X 4 minutes (each)

Thus, the monitors will be set at 64 minutes, and switch every 4 minutes.

See everyone there, bright and early (Anne Jane said the sun was up at 6am today!)

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Hello all,

Changing it up just a bit. Going a little longer, a few more short rest stops.

4 X 20 minutes
1 minute rest

Let's get it on!

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Hey guys,

My apologies that the flow came back up, (you can check the Sharpsburg prediction, which calls for 54 000 kcfs for the foreseeable future) but we'll make the best of it.

Erg relay time!

We will team up, and hand off on 8 minute pieces. That's about half an hour of work each, an 64 minutes of total time. Rates are 22, 24, 26, 28 for the first three, and Open on the last one.

Let's make the extra erg time really count!

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Boat Handling Review 2011

Luanne Suplick

●        Follow coach's and coxswain's commands ONLY.  One voice to ensure safety, minimize confusion, and to be quick and efficient.  No talking, be alert and listen.  (We don't want to waste time in the bay that we could be on the water rowing.)

●        Bunch together at each end to be ready to support the weight of the boat. This year we are not bunching by height.  Only exception is if 1 or 2 of the 4 at one end are much taller than the others. 

●        Typical Commands (Usually 2 parts to the command, what to do and when to do it) "Hands on” or “lay hold,” " Up an inch and up," “Walk it out of the rack," (Crawl under--if needed), "Up to shoulders and up," Up and over heads and up," "Split heads," "Down to shoulders and down," "walk it out."

●        Be sure to go to the opposite side of the person in front of you. Since the bow is facing out of the boathouse, bow person will lead and the rest should follow, going to the opposite side.

●        At the dock, move quickly, go all the way to the farthest point down river on the dock--bow pointing upriver: "Way enough," "Up and over heads and up," "toe to the edge," "ready to roll and roll," "Port get oars, starboard get oarlocks," "Ready--one foot in and down," "tie in quickly (or tie in on the water, adjust on the water), "count up from bow", "sit ready to shove and shove," "bow push us off..."

●         Be sure to take special care of the boat’s riggers.  Do not lean on riggers, do not pull the boat down the dock by the riggers, do not place the boat on the racks on the riggers, don’t hang towels on the riggers.  The riggers are set a certain level and pitch.  They can bend easily.  Handle the boat by the gunwales.

●        Once back at the dock, untie quickly, count up from bow, and listen for the command “one foot up and out,” moving together in unity to get out of the boat.

●        Bunch to each end, “Hands on,” “Ready to roll, up and over heads and up” all facing the same direction: we have made it the standard to face upstream, so that everyone is on the same page.  Since the bow faces upstream, follow bow person’s lead to “split heads” to opposite sides.  Make sure all heads are split before “down to shoulders”

●        Upon returning to the bay, boat is to be wiped down, once again, listen for the coxswain’s voice to ensure proper placement of the boat onto the racks and clear of the riggers.

●        Wait! Don’t run off just yet!...Put the oars away.

●        If your boat or oars have sustained any damage or any other equipment issues, be sure to file a report.  Forms are located on the door of the repair bay.

●        Let’s make it clean and efficient!  Looking professional!

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Sorry guys, I forgot. We were doing the Learn-to-Row for the Association, and that occupied my mental rowing energy. Don't expect to be on the water (OTW) tomorrow, however, with the flow north of 70 kcfs.

Dan

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Double post day!

I'd like to check the rigging before we row, and part of that will be setting up the footstretchers. Few parts of the rig are so integral to having comfortable rowers; it is one of the primary contact points with the boat, and unlike seat shape, it's something we can change. Because of that, it is also something that does change, often on its own. There's no need to leave it to other for checking: so I will check.

I'd like to check our footstretchers, among other things, before we row this Saturday. If anyone would be able to show up early, say 6am, to roll some boats down and do some checking of the rig, I'd be much obliged. Here is a visual representation of why footstretchers are so important.



The foot angle is measured relative to the horizon horizontal. We can check it using a protractor:



If the feet are too flat, it is easy to get to the catch, but hard to push off. The vector has nothing to drive against.



Coaches are always pushing to get the feet as steep as the rowers can take it, because it makes you more able to push off, and thus faster. Too steep, though...

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Get some mileage in before we start building into the water season!

3 X 25min pieces, as per the last few weeks. We shall see if there is a new Champion of the Even Split.

I will be working with individuals as necessary, trying to explain some final topics before we get on the water.

Have at it,
Dan

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Hello all,

We'll get in one last Max Power workout. It'll be another big one, like three weeks ago.

6 X 10s/60s
8 X 1min / 1min
6 X 10s/60s

Let's really hold the better catches we developed on Saturday. Bodies are stable into and out of the catch, leaving the legs to drive without interference. Most everybody will be there: let's go like Lomicka: last one, best one.

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Hello all,

You can guess tomorrow's set up. Expect these provisional lineups:

Tanks then Circuits
Port Stroke: Toby
Vern
Cohen
Rebecca
Maureen

Starboard Stroke
Jackie
Marie
Katie
Wendy (I know you're normally Port)
Jeanne
(Jill?)

Ergs then Tanks
Port Stroke: Luanne
Jean Marie
Carlson
Anna

Starboard Stroke: Joanne
Ellen
Caroline
Alex

I will figure out how to use the lineup sheet spammer soon.

Dan

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Hello all,

Apologies for the short notice:

3 X 25 minutes

Rate: 18-22

The last piece we will flip the monitors up, and try to hit the average of the previous two. I'll stroke the pieces.

Dan

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Hello Masters,

The campaign continues. Power output, and its increase, is the goal.

15 X 10s ON, 60s OFF

4 X 1:30/1:30

15 X 10s ON, 60s OFF

The duration will be a strong steady state to cool down.

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Hello everybody,

Simple distance tomorrow, with a twist.

3 X 25min, 1 minute rest

Track your meters for each piece. The goal on the third will be to get as close as possible to the average of the first two. Winner gets a prize on Saturday morning.

No "Price is Right" rules, ie. going over does not disqualify. We just want closest in terms of absolute value percentage.

It's time to get some volume.

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Ugh, the adjustable. My Oracle of Mechanics, the Sage who taught me all I know, had a word for it: The Devil's Plaything. Vise Grips were known as The Tool of the Incompetent, because you only used them to bail you out of an abject failure, like a nut you'd rounded off.

Above is a picture of my basic tool kit, minus my 7/16th, which another rower seems to have run off with, and including Gordie's nose for scale. There is a Toy of Lucifer included, because it is useful. The box wrench, as in items two and three from the top, are preferable, because of their increased precision, greater number of contact points, and ability to fit in tight spaces. The big wrench is a 3/4", which will also work for 17mm. The nut drivers are homebrewed, with deep sockets welded to the ends of long screwdrivers. One is 10mm, the other 7/16". The depth of the socket allows it to fit over most nuts you'd need to deal with, and the length of the shaft keeps your knuckles away from the boat for fast and damage-free tightening. They are also difficult to over-tighten. I once had a friend who worked at a technical high school get some students to make me some for friends as gifts. They were much prettier than mine, like they'd been done for a grade.

Notice my kit does not include a ratchet. The nut drivers are all the speed I need, and they don't tighten to the point of crushing the carbon or swing into the waterline and make holes. (The blue one IS perfectly weighted for spinning and holstering like Robocop, but that's another story). They can't have their sockets changed out like a purpose build nut driver that comes with a socket set, but the welding also removed any play and vagueness.

Just a plug for my favourite tools.I've had them since high school, and guard them as my children.

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Hello All,

A great week of testing. I propose that anyone who was unable to make a testing day, and has not already done theirs, could go this Friday, March 25th, early in the morning. This provides a time where you can race as a team, rather than slay this beast alone.

For the upcoming weeks, we return to the max power/volume focus that I would like to carry through mid April. As such Monday begins with our power workout:

6 X 10s ON, 60s OFF
8 X 1min ON, 1min OFF
6 X 10s ON, 60s OFF

Rest is 5-10minutes between each segment.

Sorry about the late post. I didn't know how long Irish Night would take. It was a ton of fun, however.

Dan

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Firstly, a disclaimer: I am not a trainer, and this is not intended as medical advice. I only have experience, and hearsay from others more knowledgeable than I, of which I can perceive only the faintest shadow of the results, but none of the process by which they are arrived at.

There was a great comment in the previous post about foot heights. It was noted that relative height can make a big change in wattage numbers on the erg, and whether this could translate to the boat. In a word, yes. The reason is twofold. First, simple force vectors (remember Grade 12 physics?) would indicate that the force required to drive the boat towards the finish line (I'm going to avoid the terms "forward" and "backward" for the moment) is horizontal. That is, the only boat movement that helps us is along a single axis. It's not three dimensional, it's not even two. All we want is horizontal movement. Bringing the feet higher puts them more in line with the desired force vector.

Second, higher feet allow us to engage more muscles, including the glutes. This is similar to why racing cyclists are bent over so far (even excluding aerodynamics; super-aero recumbent bicycles climb like slugs because it's so hard to make power when you are supine). Getting the feet high brings these butt muscles into play.

Why then don't we all have the feet slammed to the top? One factor is flexibility. Not everyone can get their bodies over and weight to the feet when their heels are level with they tailbones. Another is the variation in body type. If your knees clear your eyebrows at the catch, then high feet are not very efficient. There are diminishing returns, then, to this thesis.

Moving forward: While I was at Hudson, the footstretchers were a huge area of concern, with significant marginal gains possible. 2009 and newer Hudson footstretcher assemblies have two 7/16th bolts staring at the rower, that allow for the relatively quick alteration of foot angle and height. The Rowing Canada Aviron girls would set theirs everyday before practice to their personal settings. But that's their job. Further, Hudson was working with a company called BATLogic to develop a totally new carbon footstretcher, with steeper toe angles, a support under the heel to engage the glutes, and a bearing underneath it all to allow the foot to pivot around the tibia (roughly). It was wicked cool. Check out the website.

We, the TRRA MW's, will do our best. I'll lobby for the rig to be set a certain way, because I don't want to make big changes from practice to race day. We will, however, make sure the boats are rigged for us, customized, when we come down the course in anger.

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A lovely Sunday to you all,

It's going to be a big week for us. Tomorrow, we will do our standard Max Power workout, in this guise:

10 X 10s ON, 60s OFF
5 X 1:20 ON, 1:20 OFF
10 X 10s ON, 60s OFF

I would like to record everyone's top wattage again, so that I can add it to the spreadsheet, which I have just shared with everyone.

Wednesday, we will do a 20 minute test, and follow it up with a viewing of the TRRA Safety Video.

Saturday, we're on for 2k. Just to see how we're moving along. Tanks for the remainder.

Everybody, get lots of steady state volume in between. This will aid recovery, and continue the training process while we test as a group. If you're not going to be there, please post to the comments, and perhaps you can set up a time with others to get this done. Let's get after it together!

Dan

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Based on conversations, I'm going to continue working on the "weight coming to the feet." As such, I'll do the exercise I was practicing with Wendy on Wednesday, but now with the entire team.

We will determine groups as needed upon arrival, and organize for the maximum amount of tank time possible.

DAR

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G'day, all,

Ratchets again this week, as per two weeks ago.

2 X 20 minutes, split into quarters
5min @ 20min TEST + 12
5min @ + 8
5min @ + 10
5min @ + 6

Rest = 4 minutes

This precedes a new week of testing. Expect a new 20 minute blast next Wednesday. For the rest of this week, try to get in one day of volume and one day of power. It doesn't matter which you do on Friday, or which on Thursday. Suggestions include weight lifting, or our Max Power workout, and running, biking, or erging.

Cool. See everyone tomorrow morning.

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Power day. We will shift up slightly, doing the following:

10 X 10s ON, 60s OFF

6 X 1min ON, 1min OFF

10 X 10s ON, 60s OFF

We'll finish off the rest with Steady State, cooling down.

DAR

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An excerpt from an email conversation I had with one of our rowers. I just want to establish how I'd like things to be done, so that we are all on the same page. The concern here was how the boat can become suddenly very heavy when it is being carried down to the dock, and a concern that height might be a large factor, and that one end may be burdened unduly.

I love these kind of efficiency arguments. I will try to be brief.

I agree that many programs do not carry their boats in the most efficient manner. They spread out opposite their riggers, and the boat pivots off the middle as it goes over humps, and crushes the tips when it passes over a dip. We can see this most clearly when bad high school crews carry bow coxed fours. No one goes to the coxswain's area, and half the boat remains unsupported, and teeters alarmingly as they stagger to the dock.

However, I would challenge your twin assertions that the bow is longer and heavier, and that crews cannot bunch at the bow. First, if we take "stern" as beginning at the back of stroke's rigger, then the difference is nil. Second, two seat often fails to go to the bow side of the bow rigger, needlessly removing themselves from the position in which they can do the most good. In this case, it is two seat's fault if bow seat is unduly burdened, not that of the stern four.

Regarding the "over heads, on the ramp," it is my experience that this is necessary if the stern of the boat comes perilously close to the roof of the bay on exit or entry. Such an event is a concern when dealing with a very steep ramp, or with rowers who are not truly bunched to the ends and a gentle ramp, causing the hull to pivot on those in the middle like a seesaw. Should either of these conditions be present, we will begin lifting over heads as we exit. Lastly, once everyone is on the same plane, differences in weight distribution should be a function of someone bailing out, rather than the physics of the matter.

I won't ask people to arrange by height in order to carry down, however. Bunching is adequate, and rational, while some arrangement that is drastically different from the boating order will only take extra time.

Any more concerns? I do actually think about this sort of thing; I could also get into the proper order of bolts to tighten on a rigger in order to cause a minimum of stress and maximize centering, or the proper tension of said bolts and/or loading straps.

Dan

I will try to continue posting on these sorts of issues as the water season approaches. I understand certain conventions may be different than those used previously; many times, this is a stylistic decision, and I would welcome the discussion. For example, I picked up the optimum strap rolling method while at Williams, so I am willing to listen. Next will likely be a discussion of strapping.

DAR

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Only ten days to the Ides of March. Beware.

Tomorrow, I have an idea for a technical focus. I want to change the way people think about holding the arm, especially the outside arm. We will do an exercise to find the lat muscles, and some drills in the tank that will focus on hanging off the handle.

Please alter the sign in sheet, if you have time, and I will set up groups for ergs and tanks. Expect that we will shoot for volume again. I would like to make maximum use of the ergs, however, and so will do an asymmetrical workout, with the first erg group spending 2X16 minutes on the erg, with much of the balance to 8:30 in the tanks, while the first tank group will spend only 20 minutes on the erg, and the balance on body circuits.

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Given our limited time together each week, I will be going more towards steady state with moderate intensity, and leave it to you guys to get some serious base. Tomorrow, we will do 19 minute Pyramids. For these, the rate will vary, but the pressure will not. Hold your 20 minute score plus 8 seconds.

4min @ 22
3min @ 24
2min @ 26
1min @ 28
2min @ 26
3min @ 24
4min @ 22

Rest: 5 minutes

I am going to build volume progressively. We did 2 X 20min last week. This week, we will also do 2 X 19min, with some body circuits following. Next week, we will ramp up slightly in volume.

Lastly: I know it's March. Now is the time to buckle down and get to the boathouse. We are establishing a new rhythm, and want everyone to be on the same page. Further, I don't want to break rowers with volume they're not accustomed to, because they didn't get the erg mileage in the winter. Let get this done together.

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G'day,

Changing it up. We will take what we've learned from the first month of Power Training, and begin a progression that will last through March.

Warm Up
6 X 10sec ON, 60sec OFF
Rate is above Race Pace (32+)

6 minutes REST

6 X 1min ON, 1min OFF
Rate is at Race Pace (28-32)

6 minutes REST

6 X 10sec ON, 60sec OFF
Rate above Race Pace

The remainder of the practice will be at easy steady state pressure. We'll see how much time the power pieces leave us. If you can, do this sequence again on Thursday or Friday. Next week, the relative proportions will change.

Dan

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Hey Everybody!

I'm excited for tomorrow, and I'm not especially sure why.

Tomorrow will require less talk at the beginning, as I would like to consolidate our previous weeks' learning. The focus remains on body preparation, and what the Three Pause Positions and Pick Drill can teach us in that regard. I'm going to stay on everyone: the body must be prepared so that we have length on the drive. With bodies ready, the arms don't break too soon, the back doesn't swing too early, and if we're thinking about it, the body holds fast through the finish.

Please sign the Google Doc to let me know who will be there. This will speed the morning. We will start right at 7am, so I would also appreciate warm ups being done by that time. Each group will trade off between 25min steady state on the erg, 30min in the tanks, and then everyone will do body circuits together. I will keep the practice limited to 8:30 finish time, so as not to go too long. Apologies for any inconveniences in previous weeks.

BTW, Gordie was able to run down to Millvale with me today for a lift, and then run home. He's clearly the greatest puppy ever.

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Hey guys,

My resolve has been strengthened following the coaching conference this weekend. I'm doubling down on my training plan. We will go for more base.

20 minute "Ratchets" will be the plan tomorrow. They break down into 5 minute quarters.

1st quarter: 20min split + 12seconds

2nd quarter: 20min + 8

3rd quarter: 20min + 10

4th quarter: 20min + 6

Rest: 3 minutes

Tomorrow we will do 2, as part of a progression that will build the volume through March and into April. The Ratchets will be preceded by some technical refreshers (body preparation!), and will be followed by a cool-down of steady state and abdominal exercises.

Sound good?

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Clarifications:

We won't self select into groups A and B. I'll make the call, but everyone should bring their running gear if they are able to run.

Also, I still expect warm up to begin at 6:45, and practice at 7:00. I say 7:10 on the sheet because I was building in time for a technical explanation and other sundry preparations.

Hope that helps,

Dan

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G'day,

Wow, can we get out on the water? It's not flowing yet, and the weather is FINE. Too bad the wind is going to be honking again, steady out of the west at 15mph. And there are no coachboats, nor shells rigged. Alas.

I want to continue working towards a stronger catch. The Pause at the Toes will continue to establish body set, and stability. I will introduce the Pick Drill this week in the tanks, as a means to a more direct catch, and more effective use of the upper back. This last point may sound backwards; doesn't the pick drill occur at the finish? It does, but in my view, it teaches the catch.

We will go for distance again. Maximum time in the tanks. Steadystate.

Group A - Tanks 7:10 - 8:00

3 mile Run and 100 armpulls (fight the dragonboaters for the bench upstairs)

Group B - Ergs 7:10 - 8:00

Tanks 8:00-9:00

Let's try a sign in. Please use the sign-in sheet.

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Hey guys, I just wanted to commend everyone on their effort this morning. I thought we had some awesome team support happening amongst everyone. I heard lots of people cheering and encouraging, and I know that at least a few people went much harder than even their 20 minute test splits.

We are all learning vast amounts about our individual and collective limits. Mostly, that they're a lot further away than we thought.

Keep it up, and have at it. I'll see you on Saturday.

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G'day,

Sorry for the late post. We'll do the 6 X 5min workout tomorrow, using our 20min Test scores as a goal. We'll partner up according to some random method that I will reveal tomorrow.

Further, props are to be given to the Bearer of the Champion's Bandana for this week: Zuzana wears it with pride, having only 6 meters of difference between her pieces Monday. Hail!

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G'day,

In what might be familiar by now, we will start off with the Max Power protocol. 20 X 10 second bursts, with 60 seconds of rest in between. Try to hit as high as you can, for as many of the pieces as you can. Get started on these by 5:35.

Following the Max Power work, we will do two steady state pieces of equal length, which will be contingent on how much time is left over. We will note the total meters on the first piece, then tape the monitor for the second, such that we can see our splits, but not total or projected meters. The goal will be to hit the same number as the first piece. The rower who gets the closest wins the right to bear the Champion's Bandana ("CB") for Wednesday Race Day. A tie will be decided by higher total meters. Price Is Right rules are not in effect (going over does not disqualify you for victory).

I will bring the CB. It is fluorescent green paisley.

Dan

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G'day everybody,

We'll get going with Max Power at the outset this Saturday. That remains a focus for this portion of the training cycle. After that half hour is wrapped up, everyone that fits in the tanks will move downstairs, with the remainder on the ergs.

As we continue to establish body preparation early, I want to move the focus at this time to the catch. We will work on the bodies being steady into, and out of, the catch. The idea: the bodies are set when the hands reach the toes on the recovery, and then do not move until the hands make the catch and return back to the toes. Thus: we will do some legs-only drills, among others.

I hope to see as many people as possible there tomorrow, even if you've not been around. Swing by, see everyone again, meet me. Even if it's only for the drills, I would like to see how everyone fits together. Also, I'd like to thank everyone again for all the birthday wishes. And if there are no objections, I'll bring Gordie again tomorrow.

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Sat, June 4 - Stonewall Regatta, Washington DC - TEAM FOCUS RACE (date to be confirmed)

 

Sat, June 25 - Catch the Cooper - Camden NJ - TEAM FOCUS RACE

 

Sat, July 16 - Cambridge Invitational Regatta - Boston MA (Limited to 10 men and 10 women, averaging 45 years)

 

Sun, July 24 - Diamond State Masters Regatta, Middletown DE - TEAM FOCUS RACE

 

Thurs-Sun, Aug 11-14  - USRowing Masters Nationals, Oklahoma City OK (optional)

Thanks for your input on our sprint races, both in the survey and at our meeting.  After discussing the options with Dan and conferring with MM, we have put together the MW 2011 sprint race schedule.  There are some races our team has attended the past few years, like Pittsford and Midwest, that were not the best choice this year, although it is quite possible we will attend them in the future.  In addition to your input, the main consideration in putting together the schedule was to maximize attendance at fewer, more competitive regattas.  Thus, Stonewall, Catch the Cooper, and Diamonds are our three focal races of the summer, and we hope everyone will try to attend these races.

 

Although we preferred to have the same race schedule as the men, our teams did not agree on Diamonds vs. Canadian Henley.  The vast majority of MW selected Diamonds over Henley.  If any MW want to join MM to race at Henley, that is fine; our focus, however, is Diamonds and that race should take priority.

Finally, there is a small group from each team that is interested in attending Masters Nationals in Oklahoma City.  Although that will not be a team focus this year, those crews that are interested will prepare for this race after Diamonds.

 

Our team will take a 2-week break in mid summer after Diamonds, and we will get those exact dates to you soon to help you with your summer planning.  

Let us know if you have any questions.

Let's get ready to race!

Maureen and Joanne

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Short, sweet, and simple: 20 minute testing tomorrow. (Further alliteration with not be forthcoming, however.) The starting gun goes at 6:15 am. Be ready to go by that point.

As warm-up, I would suggest at least 10 minutes of very easy paddling, followed by stretching. Then get some hard strokes in there, perhaps 3 X 10, at increasing rating. Space these out with plenty of steady state, and follow them up with more. If this is an early morning blast, we want to be well warmed by the time we reach the line. No one should try to use the first 5 minutes to get into the groove.

Please fill out the form when you're done. Include total meters for 20 minutes, Total Watts, and Average Split. If you include watts, it makes my life easier.

Let's see where we stand. Have at it.

Dan

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As I write this, the game clock ticks through 8 minutes in the first quarter. The score remains nil-nil. And yet, my mind turns to the TRRA Masters Women. Speed waits for no game.

As I said on Saturday, maximum power will hold the key to our greatest improvements. We will learn more and more how capable we are of pulling very, very hard. As such, we'll do our 20 X 10 seconds on, 60 seconds off. Our goal wattage, the threshold below which we'll take a 5 minute break, will increase 10 watts from last week. Afterwards, we'll finish it off the remainder with steady state rowing.

Here we go,

DAR

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G'day ladies,

Despite the trip up to the Laurel Highlands, I'd like to get some good long work in Saturday. I will be meeting with the Captains at 6:30, but expect everyone to be ready to go at Millvale by 7:00am.

We will start with everyone upstairs. I will do some technical description, focusing on body preparation. We will be doing the 3 pause positions, and Cut The Cake, looking to gain some bodyswing. I'll then have most people on the ergs for steadystate the remainder of our time upstairs, with a few slated for the arm pull bench / bent over rows in the weight room.

Following this, we'll move to the tanks when the Dragonboaters kick us off the ergs. If there is not room for everyone in the tanks, I will be sending people on runs. Thus, bring your running shoes and adequate clothes. We might get up to an inch of snow, so it shouldn't be a concern.

Apologies for using "Meters" as a field in a form asking for 2k scores. Clearly, this was a mistake. You went 2000m. Those who gave me their splits, great. If not, don't worry about it.

Any questions? To the comments. Also: Gordie will be making his first appearance. Beware his joy. I will keep him leashed.

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G'day,

This one is for everybody who wasn't able to compete at the Pittsburgh Indoor Sprints. I know it's not the Sprint season, and our peak isn't until the end of July, but we might as well see where everyone is. The score lets me compare to your Peak Power, and will eventually compare to your 20 minute score. Bottom line: this has a purpose beyond sadism.

If you didn't race last Saturday, (like me), the plan is to do a 2k. Start time is 6am. Be very warmed up by then. We will finish off with a solid half hour of easy, easy steady state to work everything out, and some abdominal work.

If you did race, I'd like you to do 4X10 minutes, starting at 5:45. Be well warmed up before you start. Each 10 minute piece will break down like this:

6 minutes: 2k split + 13sec

3 minutes: 2k split + 8sec

1 minute: 2k split + 5sec

Rest = 5 minutes

For everybody: please fill out the following form, so that I can plug in your data.
Please fill out your name and 2k time, so that I can plug it in to all our data. Put down your most recent score, not your PR!

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G'day,

Firstly, congratulations to everyone who competed this weekend at the Three Rivers Sprints. It is heartening to see everyone support the club, and build the spirit of rowing in Pittsburgh. For everyone who couldn't make it (myself included), we will race on Wednesday RaceDay.

Monday is now upon us, and we will begin to make use of our Peak Power outputs from last week. With the intention of building our maximum possible output, Monday's steady state, aerobic base building workout will begin with some power.

5:15-5:30 ==> Warm Up.

5:30- ~6:00 ==> 10 seconds ON, 60 seconds OFF, at 90% of your maximum wattage. When you fall below 90%, as in you can no longer hold that power, paddle and rest for 5 minutes to recharge, and then continue. Repeat until you have completed 20 ten-second bursts. Set the monitor simply to "Just Row," because this is too hard to program otherwise. I will bring my computer with your target scores, and PostIt notes so you can have a reminder of your target wattage right on the monitor.

If you can go all 20 in a row, your recorded Peak Power is probably too low. You should test again.

6:00-End ==>Steady state, 3 X 18 minutes, rate 18-22, change every three minutes. Rest is 1 minute.

There you have it. Building maximum power, and base aerobic fitness. This will be the pathway to speed. I hope to see even more people there tomorrow than we had last week.

Rock and ride that erg,

Dan

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Our capable search committee announced at practice on Saturday, 1/22,  that our head coach position was offered to and accepted by Daniel Reid.  Dan will be starting immediately.

Here is the Bio that Dan sent out:
I'd like to greet and introduce myself to everyone who couldn't make the team meeting this past Saturday. I'm Dan Reid, the new Head Coach of the TRRA Masters Women. I come to you from the Great White North, where I learned to row on the mighty St. Lawrence River, and arrive by way of the Charles, Lake Onota, and the Thames Rivers. I am a teaching intern this year at Dorseyville Middle School, part of the Fox Chapel Area School District, while I complete my certification in the MAT program at Pitt. My wife is a medical student there as well, and is doing research before she begins her delayed fourth and final year.

Thanks to Jill, Sally and Sally for their efforts.  Additionally, we appreciate the networking done by Anne Nelson and Jay Hammond.   Finally, a big thanks to Jenn for providing us with great instruction and fitness workouts.   The ability of this team to step up when we are faced with challenging circumstances is amazing.  Go Team!

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Jenn Langzettel has been coaching the women's team during this winter season. Here is her New Year's note to the team - it contains helpful information and goals.
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Happy New Year to you all and I hope you had a wonderful holiday!

We started off the year with a wonderful joint practice with the men on Sunday.  The numbers worked out perfect for each pair to have a man and a woman.  While it did not turn into a challenge of any sort it was still fun to work with a partner and have the whole team together to start the year. 

So far for winter training we have had pretty decent attendance.  I have seen over 70% of the team at one practice or another, but there are about 9 that we have not seen at all yet.  I hope that these people are well and we hope to see you as our training progresses.  Things are going to begin to progress a little now that we are into the new year.  Things will still be kept fairly long and low though with a focus on endurance and strength. 

With Master's Nationals being in Oklahoma this year (a 17.5 hour drive) I am assuming that the main event of the year may take place at the end of July.  Working backward from there, the team has 7 months (29.5 weeks) until this competition and 5 months (19 weeks) until the first competition of the sprint season, which I am assuming will be Pittsford.  There is a lot of time to prepare and get competitive, but it must be done properly so that we do not peak early and burn out prior to our focus event.  We need to continue to work aerobically to become more efficient with our oxygen use as well as working technically to become more efficient with our body movement through the stroke.  Technique on the erg will transfer to the water and we will begin to work in the tanks this month as well.  We will be throwing in some higher rating work later this month to prepare people for theIndoor Sprints (Saturday, January 29th), but having a good aerobic base and a smart race plan is key to doing well and achieving goals. 

That being said, I am encouraging everyone to participate in the Indoor Sprints to support our Club as well as get the first 2K of the season under your belt.  Everyone will be required to complete a 2K during the last week of January and the results must be sent to me no later than Sunday, January 30th.  Everyone should report a goal for this first 2K to me no later than this Saturday, January 8th.  The goal should include the split and overall time that you wish to achieve.  If you know one but not the other you can calculate it easily using the pace calculator on the Concept2 website.  http://www.concept2.com/us/interactive/calculators/pacecalculator.asp

On Monday I will be starting practices with Duquesne and will no longer be able to attend weekday practices, but I will still be supplying workouts along with what the team should be focusing on during those workouts.  I am hoping that coxswains will be able to begin attending practice to help the team with their focuses and calling shifts during pieces.  If you are injured I would also encourage you to attend and help run the practices as well.  You can learn a lot from watching others.  I will still be able to attend Saturday practices at this time.

Thank you for the opportunity to do this for you all.  I am having a great time this winter and have enjoyed working with everyone at practice.  

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