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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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)
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.
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!
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.
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.
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.
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.
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.
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.
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!
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.
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!
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.
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!
Read More...
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 schoolsRead More...
Here's a quick recap on the team's adventures at the WyeIsland 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, WyeIsland 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.
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.
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.Read More...
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!
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.
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.
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 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!
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
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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!
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.
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
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.
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.
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.
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) )
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 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!
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.
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!
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.
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" Irwinswitched 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.
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!
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.
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