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

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

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

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

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Hello All,

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

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

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

Rest is 5-10minutes between each segment.

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

Dan

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

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

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

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

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

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

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A lovely Sunday to you all,

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

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

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

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

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

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

Dan

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

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

DAR

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G'day, all,

Ratchets again this week, as per two weeks ago.

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

Rest = 4 minutes

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

Cool. See everyone tomorrow morning.

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

10 X 10s ON, 60s OFF

6 X 1min ON, 1min OFF

10 X 10s ON, 60s OFF

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

DAR

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

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

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

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

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

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

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

Dan

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

DAR

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Only ten days to the Ides of March. Beware.

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

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

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

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

Rest: 5 minutes

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

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

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G'day,

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

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

6 minutes REST

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

6 minutes REST

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

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

Dan

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Hey Everybody!

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

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

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

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

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Hey guys,

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

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

1st quarter: 20min split + 12seconds

2nd quarter: 20min + 8

3rd quarter: 20min + 10

4th quarter: 20min + 6

Rest: 3 minutes

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

Sound good?

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Clarifications:

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

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

Hope that helps,

Dan

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G'day,

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

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

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

Group A - Tanks 7:10 - 8:00

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

Group B - Ergs 7:10 - 8:00

Tanks 8:00-9:00

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

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

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

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

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G'day,

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

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

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G'day,

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

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

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

Dan

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G'day everybody,

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

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

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

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

 

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

 

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

 

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

 

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

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

 

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

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

 

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

Let us know if you have any questions.

Let's get ready to race!

Maureen and Joanne

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