Three Rivers Masters Rowing

MW Winter Training Schedule Part 1

2012-01-04T20:01:00.001-05:00

Alyssa sent this out on Dec 13 and since then there have been a few tweaks to the workouts but we are following this general plan.

And the moment you've all been waiting for... our plans for winter training!! -at least through Indoor Sprints (and yes, we'll all be racing at indoor sprints). The schedule below outlines the workouts we plan to do although some ratings for ss pieces will be filled in closer to the actual practice. I've noted who's coaching the practice for as far out as we've planned. We know many of you are doing workouts on your own so hopefully this helps you plan around our team practices. Oh- and I recommend reading carefully so you notice the 2k scheduled for next Monday.

A quick note on extra workouts: Many of you have expressed interest in doing workouts outside of practice and learning lifting routines (which is great). After New Year's Megan will go through a lifting routine on Tuesdays and Thursdays-- if you're interested please contact her directly.

I'll send out another email about the training volume we're shooting for, but for now we'd recommend 1-2 additional long cardio/ss pieces per week. Megan highly recommends biking if you have access to one but running, swimming, erging etc will also do. If you have any interest in a more erging-intensive training plan, holla at me and I can give you extra workouts.

W 12/14 (A)- Teti's Trauma, 8' @ 22, 8'@ 24, 8' @ 26, 5' (4' @ 28, 1' open), 8' R

S 12/17 (M) - 3 x 25', 2' R

M 12/19- 2k test (if you truly can't make this test then you owe us your scores by Christmas Eve. Note: a preference for doing the test in the afternoons, alone, after 5 hours of meditation,etc do NOT count as reasons to miss practice.)

W 12/21 (A) - 2 x 9k, 3R

S 12/24 (A) - pyramids: 29', 29' 19' ratings TBD

M 12/26 (A) - 3 x 25' 2'R

W 12/28 - 5 x 5' @ 22,24,26,28, open (with a partner)- set monitor for 5'30" of rest. Megan and I will both be out that day.

S 12/31 (M) - 2 x 6k ss, after every 2k you'll do 10 jumpies and 10 lunges

M 1/2 (M) - 6 x 10' @ 16 (feet out), 18 (feet out), 20, 22, 24, 26

W 1/4 - 20' test Be there or be square.

S 1/7- 3 x 5k (ss)

M 1/9 - 2 x 6k @ 26-28 (oh baby)

W 1/11- 3 x 19' pyramids, ratings TBD

S 1/14- 4 x 1k, R= how long it takes you to do 1k + 30 sec (brutal)

M 1/16 - Teti's Trauma

W 1/18 - 2 x 9k, 3R

S- 1/21- 8 x 500, R= how long it takes you to do 500m + 15 sec

M 1/23- 4 x 20' (ss) 2'R

W 1/25- 4 x 10' (4,3,2,1) @ (1st/3rd- 16,20,24,26) (2nd/4th- 22,24,28,30)

S 1/28- Indoor Sprints

Head of the Occoquan 2011

2011-11-11T16:39:00.001-05:00

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!

Speakmon 2011

2011-10-16T16:15:00.000-04:00

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.

Head of the Cuyahoga 2011

2011-10-10T12:56:00.001-04:00

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

Diamonds Masters Regatta 2011

2011-08-07T17:35:00.000-04:00

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.

CBC Invitational Regatta 2011 Recap

2011-08-03T19:30:00.000-04:00

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.

Catch the Cooper 2011

2011-07-02T13:17:00.000-04:00

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.

Stonewall Regatta 2011

2011-06-06T16:15:00.001-04:00

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.]

Fitness Week

2011-05-17T10:49:00.002-04:00

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

OTW!

2011-05-01T20:43:00.003-04:00

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

Distance by pairs

2011-04-26T13:31:00.002-04:00

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.

April Ergs = Pure Speed

2011-04-24T13:37:00.002-04:00

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.

Distance in the Rain

2011-04-19T15:37:00.003-04:00

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

More Technical Musings

2011-04-19T08:25:00.001-04:00

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

Post Mary Hangover

2011-04-17T20:50:00.002-04:00

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!)

Wednesday

2011-04-12T21:19:00.002-04:00

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!

Backup Plan

2011-04-10T20:17:00.002-04:00

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!

Boat Handling Review 2011

2011-04-10T12:28:00.000-04:00

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!

Late Lineups

2011-04-08T22:09:00.002-04:00

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

Rigging - Foot angles

2011-04-05T19:22:00.005-04:00

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...

Last dry Wednesday

2011-04-05T14:44:00.002-04:00

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

Last Week Dry

2011-04-03T20:35:00.002-04:00

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.

Saturday in the Tanks

2011-04-01T18:21:00.002-04:00

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

Long and Low

2011-03-29T21:12:00.001-04:00

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

Monday is for ergers

2011-03-27T19:09:00.002-04:00

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.

Wednesday - Distance

2011-03-22T20:38:00.002-04:00

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.

Tools

2011-03-21T21:09:00.003-04:00

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.

Monday March 21st.

2011-03-20T21:33:00.002-04:00

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

Foot height and back pain

2011-03-14T10:43:00.003-04:00

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.

Big Week

2011-03-13T17:01:00.002-04:00

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

Saturday

2011-03-11T20:46:00.002-05:00

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

Wednesday Mar. 9th

2011-03-08T18:40:00.002-05:00

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.

Monday Mar. 7th

2011-03-06T20:13:00.000-05:00

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

Carrying Boats

2011-03-06T13:46:00.003-05:00

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

Saturday March 5th

2011-03-04T18:39:00.002-05:00

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.

Wednesday

2011-03-01T18:26:00.002-05:00

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.

Monday Power - The Progression Begins

2011-02-27T20:45:00.002-05:00

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

Saturday!

2011-02-25T18:59:00.002-05:00

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.

Wednesday

2011-02-22T18:00:00.002-05:00

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?

2011-02-18T13:23:00.001-05:00

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

Saturday!

2011-02-18T09:04:00.003-05:00

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.

Great Racing

2011-02-16T10:07:00.003-05:00

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.

Wednesday Racing

2011-02-15T20:01:00.002-05:00

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!

Valentine's Erg Lovin'

2011-02-13T19:56:00.002-05:00

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

Saturday Tanks

2011-02-11T12:14:00.002-05:00

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.

Masters Women 2011 Sprint Races

2011-02-09T16:59:00.000-05:00

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

Wednesday, Feb. 9th - Anaerobic Testing!

2011-02-08T10:20:00.004-05:00

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

Post Superbowl Power

2011-02-06T18:53:00.003-05:00

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

Saturday, Pre-Ski

2011-02-04T10:06:00.002-05:00

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.

Wednesday RaceDay!

2011-02-01T10:40:00.003-05:00

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!

<p>Loading...</p>

Monday! Time to apply ourselves.

2011-01-30T13:01:00.002-05:00

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

New Coach for the Masters Women Team

2011-01-23T14:59:00.000-05:00

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!

New Year's Notes

2011-01-09T13:50:00.000-05:00

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.
------------------------------------------------------------------------------------------------
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.

MW 2010 Slide Show

2010-12-07T20:39:00.000-05:00

Thanks to Jen Brogan and contributors for this creative chronicle of the 2010 MW race season:

MW Team Video 2010 - Coach Eater!

2010-12-07T20:36:00.000-05:00

Thanks to the creative team of Jen B, Elodie, Katie S, and MW honorary member Bob D. for this little gem premiered at the December 4th team dinner:

Head of the Charles 2010

2010-10-28T15:50:00.001-04:00

Excitement started to build around the Head of the Charles when the rowers were chosen for the Club 8+ entry in September. While there were only 8 rowers chosen, it felt that a little bit of all the rest of us were in that boat through their many hours of practice.

All that work paid off with an 11th place finish out of a very competitive field of 30 and a guaranteed place in next year’s race. Additionally there were great races in the Directors Challenge Quad event with Eva and friends finishing 5th and Katie, Jen and Toby finishing 10th. They all represented TRRA and our team well.

You will have to check with the rowers to find out which was harder, the actual race or surviving the high gusting winds during their practice Friday! Fortunately although still windy, the conditions Saturday and Sunday improved.

Below is a photo of the MW Club 8+ just before their race. Maureen Busis captured it well: "What I love is that it shows that beautiful, quiet moment before a race, where each rower commits herself to her teammates and the race at hand."

Pittsburgh had other successes with the MM 50+ finishing 15th out of 34 boats and earning their automatic entry for 2011. CMU women's 4+, with Gabbi our summer coxswain finished 8th and a Pitt men's 4+ finished 12th. Central Catholic had a great race finishing 5th out of 76 and the TRRA junior girls finishing 22nd.
Thanks to Joanne Anderson for her reporting which formed the basis of this post!

Head of the Speakmon 2010

2010-10-27T19:56:00.003-04:00

Thanks to Maureen Busis for this nice recap of the Speakmon Regatta:

Congratulations to our rowers who competed Saturday in the Head of the Speakmon. We enjoyed a beautiful autumn day with blue skies and temperatures ranging from crisp to warm. Speakmon changed the parking rules this year allowing parking along the park road which was nice for those that knew – for those of us that did not, it was carrying the boats as usual. We persevered though, with great cooperation from everyone (ie, all hands on the Brittney!).

We had some close races and a few medals were won by mere seconds, reinforcing that every stroke counts.

Special thanks to our race organizers Rebecca "I see the bridge" Williams and Sue Cohen. When it comes to dedication they win the award for working to the end to find us coxswains. We had two great coxswains from OSU, Regina and Elena, both graduates of Pittsburgh high schools

Wye Island Regatta 2010

2010-09-13T19:25:00.004-04:00

Here's a quick recap on the team's adventures at the Wye Island regatta. First off, thanks to Sally and Susan for all their work in organizing. Besides attending to all the details of the race, they ordered up a clear and beautiful day, ideal for rowing 12.5 miles around a scenic island in the Chesapeake. It was a loose, fun regatta, with categories for kayaks, rowboats, stand-up paddlers, etc., in addition to sweep and sculling categories.

This was a first experience with wet launches for many, and boy were we glad we didn't see the jellyfish until after the race. Katie Stutz launched her single first, and pretty much never looked back, winning a medal. Our doubles went out next, Toby and former teammate Susan Lawrence in red and, looking buff in their new lime Nike t-shirts, -- Joanne and Wendy, and Sally and Susan. Congrats to Sally and Susan on their medals! The 8 was off last, ably coached by Sonya who not surprisingly did not seem to run out of things to say during the hour and a half row. The 8: Danielle, Jess B, Maureen, Karen, Emily, Jeanne, Rebecca and Anne Jane. Results from this race were late and don't seem to be posted online yet.

At rigging yesterday morning, the boats and oars got a thorough washing to get the salt water off. All in all, if you discount a fair number of blisters on just about everyone's hands, Wye Island was a great start to our team's head season.

Maureen and Joanne

PS Greetings and big hugs to everyone from former teammate Connie Flanagan, whose new club, Annapolis Rowing, sponsored the event.

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Yeah, yeah, we would all like to forget about the Brittany Lynn.....but,

After plotting to ditch Brit in the marsh & set her out to sea - Jen B, Laura, Jackie, and Eva decided to tack the map onto the stern deck anyway and lugged her portly hull to the dock for a 12.5 mile row. She creaked and groaned just a little and lost most of her spacers along the way, but we rowed her to a cheerful 3rd place finish.

Jen (Brogan)

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So sorry I forgot to include in the recap our stalwart quad rowers, who pulled the old girl mightily. Nice job you guys!

Maureen

FISA Worlds 2010

2010-09-13T19:21:00.000-04:00

From Joanne Anderson:
Windy about sums it up!

Some people did get to race but the wind forced cancellation of most of the races on Saturday, 9/4/10. This was very disappointing to the small band of rowers who scheduled extra practices in preparation of this big event.

Canadian Henley 2010

2010-08-08T12:18:00.000-04:00

Joanne Anderson sent two emails after the 2010 Canadian Henley which really summed up the race. I hope she does not mind me poaching them!

To the whole team she wrote:

We had a good experience at the Henley regatta which was topped off with the Quad winning a gold.
The race was exceptionally well organized with beautiful docks, lots of volunteers, and of course indoor plumbing including multiple showers. Everything ran on schedule and the weather was perfect.

The indoor facilities were definitely a plus as was the ample parking and viewing area. The site is really set up for large regattas.

And to those who participated in the 2010 Canadian Henley which really captured some of the key events and certainly the spirit of this race:

I just wanted to thank again Anne Jane and Vern for race organizing, Abby for coaching and carrying, Wendy for filling in at the last minute and hotseating to a 1X, Gabbi for her enthusiastic coxing, Toby for brownies, Cindy for doing damage reports x 2 this AM, Lulu for doing expenses - (can we pay in Canadian currency?)

We can thank Jackie and Luanne for making a detour to get Vern's green card (which is actually pink), so the she could get back in the country and Ellen for safely transporting our coxswain and coach. We had some nice additional help with the supporting our newest trailer driver with Bill as copilot and Dave, Jen, Katie and Sally as chase drivers and pillow retrievers. Vern was perfect and turns out she likes country music, so I guess she was made for the job.

Whereas it would have been nice if more of the team came, I have to say spending time with a smaller group of rowers was really nice both at dinner and at the race course. It was nice being sent off and greeted by teammates before and after each row.
My only regret was not getting to meet Joseph at the hotel. He must have been wearing one of his other hats aside from "customer relation representative" and "reservation specialist" - I hope it was not that of interior designer for the 2nd floor hallway!

Capital and Occoquan Sprints 2010

2010-08-08T11:36:00.002-04:00

Two sprint races on the same weekend ( 7/10, 7/11) provided a study in contrasts:

Capital: Urban, new location, pouring rain, Sportgraphics, race announcer+ music, after-race picnic

Occoquan: Wooded, old favorite, sunlight and heat, quiet, after race ice cream

But at both the competition was high and TRRA teams raced hard.

This was the first year that the Capital Sprints was held at Capital Rowing Club’s new Anacostia Community Boathouse. They were still working out some details on race day – like where to park trailers so there was enough room for people to rig boats but I am sure these will be resolved by next year. The new docks are very nice and while there are no shade trees, there is (or will be) a grassy area for tents right by the finish line. The race course was wide and fairly straight. It had some interesting features such as a destroyer or frigate (a very big ship) and a big bridge under construction.

Unfortunately all of this was overshadowed by the relentless downpour that started just as we arrived and did not end until the last few races of the day. Luckily it was warm so we were wet but not too cold. There were no thunder storms and races continued on time all day long.

There was a large Three Rivers contingent at this regatta. Both evening masters’ teams attended as did both morning teams. Looking back at the results there were quite a few first place finishes among both the women’s and men’s masters teams as well as second and third places although medals were only given for first place. I was in a particularly exciting mixed 8+ which we lost by only .78 seconds. So despite the weather, Three Rivers were strong competitors.

Derigging and loading was made more interesting because many of the men’s and women’s masters were racing at Occoquan the next day. Luckily the sun came out making this part of the day more enjoyable. Still we hurried back to our hotels, where, even though we spent a day in rain, it was a pleasure to stand under a hot shower. The men’s team organized a group dinner at a local eatery: Mike's American Grill which was a great way to end that soggy day.

Sunday morning was clear and bright for the ride to Occoquan. Who would guess that after driving through windy rural/suburban roads that you would find this tree surrounded reservoir all set up for regattas! As wet as the preceding day was, this one warmed up quickly to be very hot. Lugging the boats up hill in the heat after each race added an extra dose of strength work for mind and body.

Like Capital, the race was well run and stayed on time, despite some congestion at the docks on occasion. While not as many first place finishes (or seconds or thirds) there were a few including Jenn Langzettel who capture 2 firsts in both her 1X races at Capital and Occoquan and a happy women’s 4X.

Midwest Masters Regatta 2010

2010-06-20T19:11:00.001-04:00

The Midwest Masters in Columbus, OH, was a nice progression from the Pittsford Regatta. Far more rowers attended from both the MW and MM teams, there were more events and deeper competition. Held at the Griggs reservoir in NW Columbus, the setting is not as scenic as Pittsford but it is an easier drive. There were complaints about the lack of a real warm-up area and quite a few people noted that they had a better row back to the start than their actual race. Still the races ran on time, the trailers could park close to the docks, the storms stayed away (just a welcome drizzle in the morning), and there was a pleasant "viewing area" from which you could at least see the warm-up area.

While several of the Midwest clubs fielded strong teams, the MW/MM teams medaled in almost every event that they entered and every MW came home with at least one medal! While there were many second and third places, as the day progressed there were more firsts.One of the more exciting races (admittedly I am biased because I was participating, but I heard from observers that it was a very dramatic finish) was the third flight of the womens 8+. The MW coach filled in for a missing rower and stroked one MW boat. Despite this advantage and a slower start, the other MW boat staged an impressive challenge in the middle part of the race and ended up loosing by only .84 seconds. It was a very satisfying experience to spar with team mates in a race setting. It should be noted that the other women's 8+, clobbered their opponents and came in first by 6.9 seconds. Not only did MW have to compete among themselves at least one MW double had to plow through a flock of Canada geese that apparently had not gotten the message that there was a race taking place. Despite the living obstacles the double went on to finish third!

It ended up being a very hot and sweaty day, but it was a solid race for both teams - a good warm-up for future regattas.

Tight Hamstrings? Read On for Some Suggestions

2010-06-06T17:31:00.000-04:00

Great information from Johnathon Crist, the MW assistant coach:

Read the post thoroughly on the following link below, it is the most
comprehensive compilation of practical stretches and exercises I've
come across in years addressing this area/problem. It gets to
stretching the hamstrings, but also the underlying tightness in the
hip flexors, IT band, and lower back.

As always these are suggestions - take at your own speed and consult
physician, chiropractor, physical therapist, massage therapist, and/or
yogi if necessary.

http://www.marksdailyapple.com/how-to-regain-and-maintain-hip-mobility/

Pittsford Regatta 2010

2010-06-01T19:29:00.004-04:00

Pittsford is a great regatta to begin the racing season: beautiful setting, just enough entries to make it interesting and all the masters events are done before noon, meaning you can get home at a reasonable hour and even sneak in a shower before leaving (if you remembered to ask for a late check-out). The races are held on the iconic Erie Canal and are 1600 meters long, an unusual but challenging distance - not short, not long.

A small contingent of Masters Men joined the Masters Women for the 2010 event on May 29. The weather was perfect - sunny and for the most part calm.

Quite a few of the men participated in the 1X event. The results are not posted on Regatta Central yet (or perhaps they were not recorded correctly) but people seemed pleased with how they did.

The women's 8+ event was a strong one for the MW. The "B" boat actually was .49 seconds behind the first place boat but the MW "A" boat had a better handicap and took second place (the "B" boat came in 4th) - a win/win for MW!

Handicaps also nudged the MW 4+ boat out of first place this time to the TRRA Evening Mixed Masters Women's 4+.

More medals were won by the MW 2+ who came in second in their race.

The MM brought home a second in the 4+ and a first in the Mixed 2x (with an EMM).

Other MW and MM boats did well in their events - for all the details check out Regatta Central

This was the first race with the MW for new coach Abby Loughrey and for this reporter - a good start!

WATER WOMAN T-SHIRTS ARE BAAAACKKK!!!!

2009-09-30T10:42:00.007-04:00

THE ORDER DEADLINE HAS PASSED. If you are interested in purchasing a shirt, we will have them available for sale. Please contact the TRRA MW for more details: trramw@gmail.com

===================================

Due to popular demand, the MW Water Woman shirt is back with a new t-shirt style for 2009!!!!!

These awesome tees will again sell for $20.00! We will be placing an initial order for them in the next week or two. Place your order now and we'll reserve one for you!! --> WATER WOMAN T-SHIRT ORDER FORM

Please conatact the Masters Women at trramw@gmail.com if you have any questions!

THANKS!!

Happy Hour 4/30/2009

2009-04-03T14:09:00.001-04:00

Save the Date!
Regatta Season Kick-off Happy Hour
Thurs. April 30, 2009
5:30-8:00pm
The Firehouse Lounge www.firehouse-lounge.com
2216 Penn Ave (in the Strip District)
1/2 off bottles of wine and food

Join in, get to know your rowing mates, and kick off the season.
Evite to follow, guests are welcome.

Here We Go STEELERS!!!

2009-01-19T12:12:00.007-05:00

Grab your Terrible Towel!! Pittsburgh's goin' to the Super Bowl!!! GO STEELERS!!

Brrrrrrrr

2009-01-18T11:55:00.002-05:00

Oh Regatta

2009-01-03T10:54:00.003-05:00

Git' your foot a stompin' and your hand a slappin' to this lil' rendition of the 2008 season by the very creative & talented Elodie Ghedin:

Oh Regatta
(to the tune of 'Oh Susanna')

Early mornings, hair undone
We wear our slim outfits
Black is in, as fashion says
But Jeffrey gets all pissed

"I can't see youuuu" he says,
We roll our eyes
Even though we're hard to see
It really thins our thighs

Chorus:
Don and Jeff
We wish you'd feel our pain
All we do is row and row
And kilos we still gain

The Pittsford race was really fun
And all our nails were done
Then we rowed and broke them all
The glam is now all gone

Chorus:
Oh Regatta
After all we're girls
We love to win lots of bling
It's better than pearls

Schuylkill Navy here we come
Sailors all around
Lu and Connie got riled up
Their singles went to town

Chorus:
U.S. Navy
We're just a little mad
We wanted to see sailor boys
Not their freakin' dads

Diamond State oh what a bust
Tsunami, hurricane
Weather sucked but crabs were good
I guess that's why we came.

Chorus:
Oh Regatta
Let's skip it for next year
Our fashion guru Wendy says
Bibs are so last year

Cuyahoga was first rate
With lots of twists and turns
But boy could Sonya navigate
So medals we could earn

Chorus:
Don and Jeff
Our butts are not that tough
With all that sliding in the seat
It gets a little rough

HOTO, Here we go at home
The race is ours to 'git'
Lightning struck half way passed one
We dropped our oars and split

Chorus:
Oh Regatta
We loved the Stewards' Pier
So wieners we did chow upon
And finished off with beer

Then we practiced for the Charles
It's more than we can bear
All that getting up at dawn
For sleep we cannot spare

Chorus:
Heckenstaller
Be careful don't you crash
Next time ride around the crowd
So you don't break your ass

Then to Speakmon we did go
Rebecca was the cox
"C'MON LADIES HIT IT HARD"
"WE'LL KICK THEIR BLEEPING ARSE"

Chorus:
Oh Rebecca
Tell us where we are
That bleeping bleeping finish line
Is really really far

Occoquan is in the Fall
It's chilly to the bones
The only thing that keeps us sane
Is eating Sally's scones

Chorus:
Don and Jeff
We wish you'd feel our pain
We really do enjoy the work
But just love to complain

Way Enough! The End of the Season 2008

2008-11-05T08:33:00.002-05:00

November Topic: Success Stories!

It's hard to believe that another competitve season on the water is finished!

Let's use this spot to share our success stories. For example, personal goals you have met, fun regatta stories, any of the positive things that you have gained from this season...end the season on a positive note.

PS: Happy Trails to you! See you at the "Deep Country" Happy Hour Thursday night 11/6 at the BrilloBox 6pm

TRRA MW Celebrates Success at the Head of the Charles!

2008-10-22T08:50:00.009-04:00

Congratulations to the TRRA Masters Women who competed at the 44th annual Head of the Charles Regatta this past weekend 10/18-19 in Boston, MA. The team had entries in the Women's Club 8+, Women's Masters 8+, and also two quads in the Directors Challenge.

The Club 8+ finished in 5th place after starting 43rd out of 45 in the bow draw. Sonya Berkovich coxed an extremely successful course passing 6 other crews while navigating the many turns and bridges. Their finishing time was 17:40.489 which secured a medal and a guaranteed entry for next year! The winning lineup included: Anne Nelson, Katie Spiker, Georgia Bullen, Jill Markl, Justine Aylmer, Franny Ritchie, Jenn Langzettel, and Kristin Boyle. Well done ladies!!!

The Masters 8+ finished in 22nd place and was coxed by Betsy Mills. The lineup included: Jen Brogan, Jackie Goldblum, Eva Szigethy, Luanne Suplick, Vern Keenan, Jeanne Odenheimer, Maureen Busis, and Joanne Anderson.

Eva Szigethy and Katie Stutz each sponsored Women's Quad entries for the Directors Challenge. They finished 4th and 6th respectively out of a field of 15! Ellen Romsaas stroked a quad for Avalon - Maidens of the Mist and also volunteered as a backup timer for Saturday's races.

Way to put the TRRA name out there Masters Women!! A lot of hard work and dedication was put into preparing for and executing this race by the rowers, coxswains, and Coaches Don Heckenstaller and Jeff Lowe. Please congratulate everyone as you see them around the boathouse.

I know there is a BUOY around here somewhere...

2008-10-13T21:53:00.009-04:00

The changes to daylight savings time means more rows in the dark for us Morning Masters rowers. Whether you are a rower, coxswain, or steering a sculling shell you need to be aware of those giant metal red and green buoys out there on the river. They are not lighted so you should know of their general location as you navigate up and down the river.

This info has been neatly drafted by the U.S. Army Corps of Engineers. I have included links to the Navigation Maps of the areas that we typically travel during practice. In addition, everyone should have attended the fall TRRA Safety Meeting and possess a standard level of river safety and navigation knowlege as it pertains to the Allegheny River and its traffic patterns.

If at any time you have been put into a situation and feel unsure about coxing, rowing, or steering it is your responsibility to use common sense and sound judgement to express this to your coach and boatmates prior to leaving the boathouse. Do not proceed onto the river and "wing-it" so to speak.

As far as the buoys are concerned - here are the maps. What you are looking for on there are the green and purple diamonds. The green diamonds represent the green buoys and the purple diamonds represent red buoys. The general rule is to stay "Right of RED" when going upstream and "Left of GREEN" when going downstream.

The masters women typically travel a consistent pattern upstream to Lock/Dam #2 (near the Highland Park Bridge) and return downstream past the end of Herr's Island. For this traffic pattern you will notice that there are 5 red buoys in the upstream direction (1 prior to the 62nd St. Br. and 4 after) and 3 green buoys downstream (all prior to the 40th St. Br).

Please take a few minutes to view the maps below. Clicking on an image will open a large readable version of the document.

What do you do with YOUR medals?

2008-10-07T08:55:00.019-04:00

Everyone loves to bring home a little hardware from a race... but what do you do with it?

Get out your camera it's time for show n' tell. Feel free to post comments or better yet if you have photos send them to Jen B or Luanne and we'll post them right here for all to see your shining shrine of glory!!

To kick it off... here's where Jeanne O. keeps her medals!! Can anyone top this???

Here's Jeanne's story....I joined the Masters Womens team five years ago and have participated in quite a few races, both during the sprint season and head racing. I have been fortunate and enjoyed the fruits of competition. That is, the box of medals accumulating dust.

What to do with them??? The choices are numerous but it needed to be just the right one. I am certainly no interior decorator and few things in my house match what the designers like and approve. But I did want to display my accomplishment in a unique way. A shadow box with labels would be a quick and easy way, but just not unique enough for me.

One afternoon, the perfect display hit me! My husband is an avid hunter, enjoying his sport and displaying his trophies in a way that he can enjoy them. After “bagging” his second buck in as many years, he insisted on hanging them on the wall. Ding -- the light came on!! Why not just use the rack on the proud buck. It was perfect.

Race after race I proudly added my medals to my husband’s trophy. Unfortunately, the weight of all the medals has since pulled it off the wall. Fortunately, both the bucks are now hanging on the wall up at the hunting camp…where they should be. My medals are back in the box gathering dust until I come up with a new idea.

"Ready all--Row!" from our Coxswain

2008-09-04T18:39:00.003-04:00

September's Blog topic:

Now that our summer coxswains have left us to go back to school, we rowers are assigned to the coxswain's seat.

So what tips to you have from the coxswain's seat? Any pointers, advice, coxing information? What commands do you like to hear? What strategies should your coxswain provide?

What do the coxswains expect from the rowers? One Voice! Right? What else?

Post your comments below.

Thanks! Oh and "Way Enough!" Or is it "Weigh Enough?" (Ha ha ha :o) )

Head of the Ohio Kick-Off !!!

2008-08-30T10:12:00.004-04:00

Hey Masters Rowers...let's show our support of the HOTO & attend the kick-off party! Buy your tickets in advance!!

Wednesday, September 10, 2008
6pm to 9pm
Lambert Boathouse on Washington's Landing

Be the first to see the 2008 HOTO commemorative painting to be unveiled at the event. Take advantage of the only opportunity to purchase your copy personally signed by artist, Johno Prascak.

6:00 p.m. Enjoy cocktails and light hors d’oeuvres while mingling with friends
6:45 p.m. Welcome remarks from Donald Webber-Plank, Co-Chair, Head of the Ohio and Richard Butler, Executive Director, Three Rivers Rowing Association
6:55 p.m. Introduction of the artist by Susan Carlson, Co-Chair, Head of the Ohio
7:00 p.m. Unveiling of the 2008 painting by Johno Prascak
Prints personally signed by the artist will be available for purchase until 9 p.m. Food and drink will be served throughout the evening.

Johno Prascak is an exciting, up-and-coming, local artist with paintings in the NFL Hall of Fame and Steelers headquarters as well as a painting of the first President Bush in the Presidential Library. One of his works was featured in Will’s apartment on the TV show Will and Grace. See more of his compelling work at http://www.johnosart.com/.

Proceeds from this event benefit the Head of the Ohio and Three Rivers Rowing.

Who's Got Olympic Fever

2008-08-09T18:48:00.004-04:00

August Topic

Who has caught this "virulent strain of athletic obsession?!" The internet has come a long way in 4 years - it's easy to catch great coverage of your favorite sports... like rowing ;-). Post your favorite highlights & talk about the Olympics here!!

Exclusive Summer Olympics news & widgets at NBC Olympics.com!

Why Do I Do This Again?

2008-07-05T09:22:00.003-04:00

July Topic:

Do you ever ask yourself as your morning alarm rings at 4:30 am--"Why do I do this to myself?"

Why do you row? Why do you get up BEFORE the chickens, shell out money for lessons, for regattas, take time off from work, arrive late on days you DO go to work, why, why, why? What's in it for you?

Please post your thoughts in the "comment" section below.

Happy Day! (Take your nap later!)

Photo by Max 7/13/2008, compliments of J.Buck

Link your favorite rowing videos

2008-06-30T14:05:00.003-04:00

There are a lot of good (and not so good) rowing videos out there. Go ahead and share them with us. Here are a few of my favorites:

Rowing footage set to Al Pachino's "inches" speech from Any Given Suday
http://youtube.com/watch?v=1fmZmKsL5eE

Nice 8+ carnage
http://youtube.com/watch?v=M0Oq2gi_p4Q

Really Coach! It was my Rigger!

2008-06-05T08:11:00.002-04:00

June Blog Topic:

"Frustrated in Four Seat" writes:

Dear TRR Bloggers:

I really don't know what a good setting is for my oar height, my foot stretchers and the collar on my sculling oars!

I'd like some Q&A and hands on...."this is what will happen if you don't have enough spacers.....when all 8 are in the boat but not moving, your rigging might seem to be at the perfect height, but once you get moving, the boat lifts out of the water and you might miss water if you have too many spacers on...."

I know it will change from boat to boat. How do I consistently determine what a good setting is for me in any boat?

Please post your comments below in the "comment" section.

Have a great day! Enjoy the weather--I think summer has finally arrived!

Regatta Season--OMG! What should I pack?

2008-05-22T08:29:00.002-04:00

With our first race upon us--We thought this would be a good first topic to blog about. What tips can you provide to our team to be prepared for a successful regatta weekend? Post your comments below in the "comment" section.

Thanks! Have a great day!

Mens Masters Go Camping & Whitewater Rafting

2008-05-21T10:15:00.005-04:00

This past weekend, Men's Masters took to the great outdoors, camping at the Scarlett Knob Campground and rafting the Lower Youghiogheny River.
Our fun was a true team effort led by Supreme Organizer & Firewood Gatherer Matt Loughren.

Weekend photos can be viewed courtesy of Official Photographer John Buck, a.k.a. Omelete Chef Extraordinaire, Admiral White Gas Firestarter & Captain of Firewood Placement "for later in the night".

Almost everything about our weekend involved WATER -lots and lots of water (appropriate for a rowing team no?). Despite several incredible booming thunderstorms, complete with fantastic displays of lightning, we stayed both warm AND dry thanks to Campfire General Herb Cohen who masterfully and strategically "directed and delegated" all operations involving our campfire (except, of course, anything to do with the work involved w/ gathering and preparation of the woodpile). Herbie also brought the Cohen Family Canopy, without which our time spent together would have been drastically different. Without the Cohen Family Canopy, we might just have had to...well, i'm not exactly sure what we would have done, but I can guarantee it likely would not have involved staying at the campground much less cooking dinner and sitting around the campfire.

Speaking of which, the team ate well thanks to Asst. Quartermaster Steven Carr's organic appetizers, Chief Quartermaster Steven Irwin's main course contributions (not organic) and Dinner Chef Extraordinaire Bill Anderson, a.k.a. Master Firewood Pile Assembler. Chef Bill whipped up a meal, the likes of which we've never seen before on Masters Rowing Outings. Needless to say, everyone was happy with full bellies and no one went to bed hungry. Much to the camp's delight, our bed of coals provided all the heat for s'mores (toasted mellows betwixt graham crackers w/ a chunk of chocolate) provided by Ass. Firewood Gather/Firewood Pile Assembler/Campfire Lieutenant Donald W-P.
We also were, at no point EVER during our trip, in any danger of being dehydrated thanks to the cases and cases and cases upon cases of water procured by Special Agent Waterboy, Jeff Boldt. Many beverages were consumed, the bulk of which provided by Special Forces "I rode my mtn. bike 75 miles uphill both ways" Tom Hudak; the tastiest of which was Gator McCoy's (of the world renown Surreal McCoy's) special Woodford Reserve Bourbon.

Sunday we were joined by General Nostradamus "there's no way we're going to fall out of this raft" Chris Ryan for an exhilarating whitewater experience down the Lower Fork of the Youghiogheny River. Let's just say that when we launched, the water level was 8.3 feet. When we finished, the river was above the legal limit for guided rafting of 10.0 ft. With normal trip duration of 3-4 hours, we finished in just under one hour. We were like a national team octuple, roaring down the river right up until the very last rapid. Just prior, Steven "Gator" Irwin switched to "point" (that seat at the front/bow of the boat where one takes the brunt of all waves rapids and walls of raging waters) with Chris "Nostradamus- we're not going over" Ryan. Coming into the last rapid, the last enormous wall of water smacked Irwin like a domino, lifting him up off his seat and swooshing him, along with DWP and Ryan behind, unceremoniously into the Yough. It was absolutely FANTASTIC.

Well done men- excellent times had by all!

New Coaches for the Masters Women's Team

2008-05-20T07:18:00.006-04:00

Head Coach Don Heckenstaller (right) and Assistant Coach Jeff Lowe (left) are the new coaches of the Masters Women's team. Well...they're not that new - they've been coaching the women since January 2008! They are filling the shoes of Donald Webber-Plank who served as the women's team coach for 7+ years and still coaches the Masters Men's team.

Don Heckenstaller has 30+ years of rowing experience and 14 years of coaching experience. He most recently was the assistant coach for the varsity & novice women at the University of Pittsburgh during their 2006/2007 season. Prior to that he coached at North Allegheny High School from 1993 – 2006. During his tenure, his boats have achieved numerous gold medals at prestigious national regattas. In 2006 he coached a Junior Women’s quad to a win at the Junior National Trials and they represented the United States in the Junior Worlds in the Netherlands. As a rower he received many medals including three Gold Medals in the Lightweight Single, and four Gold Medals in the Mixed Double at Master’s National regattas. As a college rower he was a member of the Freshman 8+ at Florida Institute of Technology that won a Gold Medal at the prestigious Dad Vail regatta.

Jeff Lowe has 20 years of coaching experience. He was the Head Coach for the Duquesne University Women's Team in 1986, when the program was established as a club sport, through 2002. He is responsible for shaping that program into the highly successful & competitive program it is today.

The women's team is proud to have Don & Jeff as our coaches. We are looking forward to working with them for many years to come!

* Hello HOTO! *

2008-05-09T18:20:00.013-04:00

The HOTO website is up and running!

Please take a look! Let me know what you think and/or if you see anything that doesn't look quite right or is broken in your browser.

Thanks to those who sent me photos for the slideshow. Credit has been given on the Contacts & Credits page.

The 22nd Annual Head of the Ohio Regatta will be held on Saturday September 27th, 2008.

This week's Fun Friday 5/9

2008-05-05T17:15:00.003-04:00

Does anyone want to join me in a double this Fun Friday? I signed out a double for Friday. Send me an e-mail and let me know!

Lu

Fun Friday, May 2, 2008

2008-05-03T12:15:00.005-04:00

Nice rowing for all those that participated yesterday. We had a fairly large contingent with 10 shells on the water. Surprisingly, there was a lot of smack talk from the women this week, accompanied by some fierce competition and speed.
Top shell on the water for the morning was the mixed 2x with Zuzanna striking a ferocious stroke rating with Coach Don H gleefully matching her fast hands. As they charged down the river, moving people out of their way, no doubt the entire women's contingent couldn't help but wonder if maybe Zuzanna & Don shouldn't handicap themselves with a more "measured" rating accompanied with some reasonable pause drills.
Fierce competition continued from 2007's season between the 2x duo's of Carlson/Folan against the Suplick/Goldblum. (Suplick/Goldblum somehow not only snagged the coveted "Jane 2x" but also showed up rowing their NEW C2 Oars WOW!!!
Katie Spiker showed the entire group, for second week in a row, that women can indeed dominate with a 1x.
Jeff and Jason, in the 2-, evidently had a faulty battery with their onboard GPS unit as their course was "varied & adventurous" at best. However, they confidently left no part of the river unexplored
In men's 1x, much to the delight (and a hint relief) of Chris Ryan, Steve Carr, selflessly, tested the water temperature. Finally Steve Martino continued to leave a blazing trail of fire in his wake.

Rowers:
women's 1x: Katie Spiker.
men's 1x's: Steve Carr, Steven Martino, Chris Ryan & Donald W-P.
women's 2x's: Jenn Brogan & Megan Kuehm, Luanne Suplick & Jackie Goldblum, Susan Carlson & Sally Folan.
mixed 2x: Zuzanna Matouskova & Don Heckenstaller.
2-: Jeff Boldt & Jason Monnell.

Pedal Pittsburgh

2008-04-30T18:26:00.003-04:00

For anyone still thinking about Pedal Pittsburgh--here is the link for registration.
http://www.pedalpittsburgh.org/For_Riders.htm
There was NOT enough interest to register as a group--if you are interested--get your INDIVIDUAL registration in by the deadline of May 5th for the better pricing.
Those interested in the 25 mile ride can gather up at the Station Sq. start 30 minutes prior to the official start.
Thanks!
Wendy

Fun Fridays are BACK!

2008-04-25T15:10:00.003-04:00

This morning, 6 scullers (Bill Anderson, Lee Kulinna, Steven Martino, Chris Ryan, Katie Spiker and I) took to the Allegheny River with the first of many "Fun Fridays". The water was flat, sunrise amazingly beautiful and Martino gave me a schooling in two of three pieces!!!

Fun Friday's are for all rowers (1x's, 2x's and/or 2-'s) who want to have fun and practice rowing fast. The Fun Friday format allows for all levels of experience and speed to participate. The goal is to practice racing. Don't think you need to be in tip top shape or form in order to show up.

There is no substitute for showing up. The best way to improve ones water speed and abilities is to practice against others. In the past, it's not been uncommon to have upwards of 15+ shells out there.

We meet every Friday, warmed up, above the 40th Street bridge @ 6:00 AM and return back to the docks by 7:00 AM. The morning generally begins with a warm-up piece to assess general and relative speeds. Three to six odd pieces of varying lengths follow with the faster rowers starting after those that are slower. The slower rowers race to stay ahead with the faster rowers trying mightily to catch up. Everyone achieves practice, racing in competitive conditions while dealing with common variables such as steering, passing, being surrounded by other shells & their puddles, varying water conditions ect.

Again, all are welcome. Pass the good word and invite all your buddies.
If necessary, be sure to reserve your shell in advance with the reservation log. As always, sign out the shell on the Safety Log before launching and sign back in when returning to the dock.

Hope to see everyone out on the water next Friday morning.

ps: martino, i'm gunning for ya!

Jeff Burke finishes Boston Marathon

2008-04-22T19:09:00.003-04:00

Our very own Jeff Burke completed the Boston Marathon yesterday (his first) in 4:18:51. Even more impressively, he exceeded his fundraising goal, raising $2,747 for nutrition and fitness research at the Friedman School at Tufts University.

Way to go Jeff- we're really proud of you, your awesome accomplishment and your dedication to the social cause.

If you want to read more about Jeff's training experiences and more, visit his Tufts Marathon Challenge page:
http://www.tuftsmarathonchallenge.com/runners/default.aspx?runner=6629

Vern VOM

2008-04-17T22:14:00.004-04:00

Just one more thing...check out the TRRA website...Vern is April Volunteer of the Month. Here's the write up in case you missed it. Way to go!

"Vern Keenan is an active and enthusiastic member of Three Rivers Rowing. She began her rowing career in Toronto, Canada in her early twenties where she was appointed captain of the team. At Three Rivers, Vern began rowing for the Alcoa corporate team 6 years ago where she has dedicated much of her time to volunteering and also serving as captain. Vern continued her service as she joined the Masters Women’s team 2 years ago. She was driven and volunteered her time as one of the co-captains for the Masters Women. During this time, she continued to organize her schedule such that she could find time to be a positive influence as she assisted Devon in coaching rowers during the Winter Rowing League training in the evenings. Here she continued to demonstrate her knowledge and skills while helping others

Vern is a mother of 2 children and works full time. She regularly attends practices with the Masters Women team and finds time to manage additional workouts on the “off’ days to maintain her fitness. She is an asset to any group. Vern will always bring her high motivation, smile and enthusiasm to any situation and make it a better experience for all.

Thanks Vern!!!!

Technique Video

2008-04-15T17:56:00.007-04:00

Found this on youtube.

Enjoy,
Bill

Thanks Captains!

2008-04-12T11:15:00.001-04:00

The Masters Womens team would like to recognize and thank our 2007 Captains - Vern Keenan & Katie Spiker - for all of their hard work, dedication, leadership, and spirit throughout the year.

Not many know how much goes on behind the scenes to keep the team running smoothly and efficiently. Katie & Vern made it look easy so that everyone could just simply show up and row!

The team held a breakfast after practice in their honor and presented them each with a framed team photo signed by everyone.

THANKS CAPTAINS!!!

One Million Meters

2008-04-12T11:10:00.006-04:00

Congratulations to Joanne Anderson who just surpassed the ONE MILLION METER mark on the erg this year! To be exact - 1,000,238!!

Joanne began logging her meters during this year's winter training period and has steadily tallied them up over the last 5 months.

For her last row Joanne did some interesting interval work alternating 1000 meters with household chores :-) (...a thousand meters here, clean the bathroom, a thousand meters there, a load of laundry...) That's some serious spring cleaning. Hey, whatever works Joanne!!

[missing from photo: Joanne Anderson - who declined to go anywhere near an erg until November]

Happy Hour 4/10 and a story

2008-04-01T08:00:00.003-04:00

A reminder about happy hour at HeidiOptics (Thurs. April 10 @5:30pm). Wine $5, beer $3.

This is a fund raiser for a medical mission in Guatemala that Heidi and I will go on in May.

We will have light finger food, music, and a drawing for a gift card for 10 free car washes at South Side's Pgh LaserWash donated by Steve Todorovich.
HeidiOptics is @ 239 Fourth Ave 5th Floor (Investment Building) Pittsburgh, 15222. Email lcvanderwaag@gmail.com or call if you need directions 412-281-7022 (beware of mapquest, they will send you to Neville Island).
Donations of any size are welcome and completely voluntary. Checks can be made out to VOSH-PA. The $ that we raise will pay for cataract surgery (about $65/ eye in Guatemala) and specialty prescription glasses.
Those are the details for the happy hour, if you want to hear how this trip came to be, read on...it involves rowing (or at least this telling of it will, since this is the rowers' blog)
It all began back in 1994 when I was a newbie freshman at Georgetown University and I saw a rowing shell in the campus square. My roommate dragged me over to check it out "I've ALways wanted to TRY this." Until this point in my life I considered myself "not an athlete." I couldn't run fast, I lacked hand/eye coordination, and lets face it, to this day I'm pretty damned clumsy. The enthusiastic rowers assured me that I needed no prior experience or athletic talent, all I had to do was show up for practice (sounded easy.)
So they took us out in a barge like structure on the Potomac, and randomly pointed people to one side or the other (this is how I found that path in life known as starboard). You know, rowing is such a pretty sport, and it looks so cool in the pictures...so there were maybe 100 novices that first week. Then we switched to 5:30 am practices, and each day the number halved.
As the ranks thinned I met a fellow chemistry major Lynne. She lived in my dorm, so we ran to practice together. Lynne survived rowing through Christmas break of novice year, I finished the novice year out. This wasn't by conscious choice, I just kept showing up for practice. Each time the alarm went off I got out of bed by telling myself that this was the day that I was going to quit and that tomorrow I would sleep in. Somehow I always forgot about that promise until the next morning.
Lynne became a favorite study partner because she is incredibly smart, and really nice, and had a way of explaining general chemistry in a way that made sense. Fast forward several years, Lynne and I are graduating, she is moving to North Carolina for medical school and a masters in public health, and I am on my way to optometry school in Philly. We kept in touch. She lived in Australia, and Malaysia and who knows where else, I moved to Pittsburgh.
Last June she came to visit right after she returned from a medical mission in Guatemala. Her group brings nurses, dentists, surgeons, anesthesiologists, nutritionists, physical therapists, but the one thing that the people always asked for was help with their eye problems. This is how I became involved.
This is a unique trip for me. Although Lynne's group has arranged the clinic site and dates and publicity, I am responsible for the logistics and funds for my entire part of the clinic. Luckily I'm able to share that responsibility, since Heidi offered to come with me and donate her optical skills, and I've recruited another optometrist. I'm also incredibly lucky to have the amazing support system of the masters rowers! Many of you have already donated money and glasses to recycle, thank you. Hope to see you at the happy hour.

Peace, Thanks and Recognition

2008-03-30T19:58:00.002-04:00

Just want to take this opportunity to let you know that Laura Roberts will be leaving us in mid-May. She is shipping out to Suriname! She has joined the Peace Corp. Thanks, Laura, for working toward making the world a better place. We'll miss you. If you see Laura during this next month, please wish her well.

Also, wanted to thank Jackie for representing the MW at clean-up day! Jackie and her husband helped to install new racks in the main bay. Jackie has the strength of 30 Masters Women plus 2!

We want to recognize and thank our captains from the 2007 season, Katie Spiker and Vern Keenan. They both brought much knowledge, experience and organizational skills to our team to keep the MW running smoothly! Something thankful is in the works for them--stay tuned.

~LuLu

Wired to Win Pedal Pittsburgh

2008-03-30T15:16:00.005-04:00

Several of us had the chance to see the incredible OmniMax film today called Wired to Win--which profiled the amazing capacity of the Tour de France athletes and the human body. Coming away so inspired and with such confidence in our winter training and our bodies...we are now ready to take on the rivers and the terrain.

Pedal Pittsburgh takes place May 18. Group discounts are available to groups of 10 or more. Several of us have participated over the years. This year...as part of our social calendar...I am offering an opportunity to enter as part of the official Three Rivers Masters Rowing Team.

http://www.pedalpittsburgh.org/Home.htm

If you would like to be part of the TRRA team for Pedal Pittsburgh (25 mile ride) drop me a note. I will handle coordination for any and all that keep me posted of their plans by April 20th.

Wendy Lomicka
wenlom@aol.com

Erg Baby Erg!!

2008-03-30T10:17:00.002-04:00

We had a great turnout for the 2k erg challenge today. Wendy was so enthusiastic that she woke up thinking that she'd rather do a 2k than sleep - right on girl...!! (She must have been having nightmares :-). Anyway - great job to everyone - can't wait to see the scores and how everyone placed in their age category - and more importantly if the women beat the men!! One more week and we'll officially be ready to get on the water wooo hoooo!!

Masters Men Mulch- a job well done!!!

2008-03-29T11:06:00.003-04:00

Hi all,
Next time you're down at Lambert Boathouse, you won't be able to help yourself but to stop and admire the fantastic mulching job up top and down by the water. With couple of wheel barrows, many shovels & rakes and pitchfork, the men "dug in" for an arduous, but satisfying, three hour job. The key to the morning's success was Bob Ball's rock rake. All were amazed and wowed with the dexterity and handling displayed by Ball.

MM captain Steve Carr, organizer and leader of our the effort, was capably assisted by Bob Ball (aforementioned and well known "gentleman"), Chuck Criss (also a "gentleman), Chris Ryan (yet another "gentleman"), Mark Puda, Matt Loughren, John Watt, Jason Monnel and Coach DWP.

Thank you men!
A great effort and job well done with today's (3/29) TRRA Spring Clean-up.

p.s. Special accolades to Chuck for talking with Washington Landing's landscapers to discover that coincidentally, this very next week they will be bringing in an additional 4 ton's of mulch themselves for the island- and will by happy to "supplement" our efforts where maybe it appears a little thin. Chuck, thats a heads-up play!

New Blog

2008-03-24T15:53:00.002-04:00

Hi All,

Just wanted to point out a few items that I LOVE about our new blog:

Links on the right side are awesome! Bookmark this blog and you will have access to all of our documents in one location!

Battle of the Sexes points tally - women please take note that the men have started the year ahead. Keep training so when Pittsford comes we will be racking in the medals :-)

Thank you Jen!! for all your hard work on this. It is great!

I'm finally done with the blog... for now

2008-03-21T20:23:00.003-04:00

Hey everyone - what do you think of our new blog? Let me know what you like, don't like, want to see added, or find things that are broken or not displaying correctly. I will be removing all of the junky sample posts for a fresh start once we are ready to begin blogging!

The blog will be used to promote our teams (mens & womens for now) & communicate all of the fun and exciting news that happens along the way. It's external facing - meaning that the public will see it - so please use discretion when posting. The Pittsburgh Paddlefish have been using a blog for quite a while...check out their site: http://paddlesup.blogspot.com/ to see what kind of stuff they post. Their blog was the inspiration for this one....thanks Paddlefish!!

I will eventually figure out a way for us to all share photos. I haven't gotten that far yet. All ideas are welcome. In addition - I think it would be cool to have some graphic or photo in the header (instead of the drab grey background). Photoshop gurus unite - and help me out ;-)

Calling all writers - I know we have a lot of creative people on this team and in order for this blog to work - we need people to post to it. If you want to be a blog writer please send me an email with the subject line "Add me to Blogger" so that I can add you to the authors list. You'll need a google account - which we all should have by now anyway...right?

For those that are new to the blogging scene (that was me before I started this endeavor) - I'll provide some instructions on how to get started. For now - I'm just looking for feedback on the look & feel and the content/features of the blog.

Jen

Masters Women Compete at the 2007 Head of the Charles

2008-03-11T19:41:00.002-04:00

HOCR 2007