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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