Sunday, March 13, 2011
Big Week
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
March 13, 2011 at 5:19 PM
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March 13, 2011 at 5:20 PM
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March 13, 2011 at 5:51 PM
I'll be missing Wed's 20min & Sat's 2K... my first available time is next Thursday morning... let me know if anyone will need to do one of the tests and wants to meet at the boathouse.
March 14, 2011 at 8:54 AM
Hi all,
Three observations/questions...
1. Thanks again Coach for the advice wrt back muscle knots. I have been doing the Ts, Vs, Us, Ws and they help. But I also found that my back pain went WAY down after doing push ups. Some weight exercises also helped, but push ups were the best. Not sure why but wanted to share in case it helps someone else with this issue...
2. On the power work outs I found that where my feet are set seems to matter, which made me wonder about this issue in the boats since we have a lot less control over how are feet are connecting there, due to diffs in shoe size, velcro etc. I wonder if this is something we should look at for races??
3. Um, embarrasing to have rowed myself right off my seat and onto the erg track this morning... I am sitting on a ice filled cup in the coffee shop right now :-( Sadly, I have done this before and this must mean I am pushing off at the wrong angle sometimes? It didn't hurt as much when I did it in the boat but I'd love to never do this again. suggestions?
Thanks and have a great day!
Sue
March 14, 2011 at 10:42 AM
Sue: That was hilarious and insightful. I will respond to both your major questions in a full blog post, I think. There is some good stuff located within.
March 14, 2011 at 11:32 AM
Hi all,
As a fellow small-footed rower, in the wild world of men's-sized-shoes in boats, I TOTALLY get the shoe-size problem. During power workouts- or gasp- during practice starts, I would sometimes find myself flying into the bow, as my toes flailed wildly, trying to grip anything as they slid out of the shoes. Another problem- sometimes my legs couldn't actually straighten because the heels of the shoes were so low.
For a while, I survived by stuffing the heels with stripped-off practice shirts- until eventually, I was gifted with a footplate of my own sized 7.5 women's shoes, which I moved from seat to seat, depending on the day's line-up (time consuming/annoying, but better).
On the upside, if the shoes weren't TOO big, it helped my finish- it's like drilling with your feet out everyday, but the smaller shoes were a godsend. :)
I don't believe individual shoes for everyone is a legitimate/practical answer, but if it's a major size problem, I can sympathize!
-Vanessa (Dan's much shorter, but faster, sister) ;)
PS- Promise, I won't comment on all posts, as I live vicariously through this blog, but this comment particularly drew me in!
March 14, 2011 at 12:46 PM
Vanessa, thanks for bringing up the straightening of the legs due to the heels being so low. I have that problem in one of our shells that has shoes specifically to fit women (ironically). I think it's the Habermann. The heels sit so low and at such a strange angle (compared to our other shells) that I never feel like I am getting my full leg extension and full power, regardless of adjustment. I have a similar problem in a few of our doubles where the rigging prevents me from positioning myself in a way that allows my calf muscles clear the top of the deck, so I end up racing with slightly bent knees the whole way (at the end of the drive) which throws me all out of whack (Grable). Dan, I'm glad that you will be considering these things and helping to optimize them for races!!
March 14, 2011 at 6:27 PM
LOL... Sue, you're not alone! The last time we did the power bursts, my legs went down much faster than my seat was moving & I totally overshot my seat! Very startling & very sore on the tailbone - putting my seat pad in the freezer helped!
Jen, it is the Haberman with the shoes at a very awkward angle.... Aren't we retiring that boat?