Category Archives: Our Mission

Rest Day 5/22/14: Check your Technique – Use the Force Curve! – Share Thoughts

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Rest Day:

Force Curve ℅ Concept2.com

Force Curve ℅ Concept2.com

Check your Technique – Use the Force Curve!

What do you need work on?

Set the monitor to display the force curve during your next warmup to really dial in body awareness and technique.  Below is a video I took of :30 pieces that were programmed for the Renegade Rowing Club.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in their warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Share your thoughts to comments.

Rest Day 5/18/14: Enjoy Regionals!

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Rest Day:

Getting ready to shove off the dock!

Getting ready to shove off the dock for the first time!

Enjoy Regionals!

Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games.  Now is the time to see all of that hard work pay off.  Good luck to all competitors and I hope everyone has a great weekend!

On the water, rowers have been working hard all spring for the US Rowing Regional Championships.  This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June.  Good luck to all crews!

Rest Day 5/15/14: What will you be looking for at Regionals? – Share!

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Rest Day:

Rowing Warmup at CFB

What will you be looking for at Regionals?

Rowing takes place in the first workout on Sunday for both individuals and teams at Regionals.  Can you tell from a distance who is crushing it and will hop off the erg first?  What does their form look like?  Is it smooth, continuous motion?  How’s the posture? When are they breathing?  What’s the stroke rating?  Does it look efficient?  If you see something that looks good and is working, figure out why it’s working and perhaps try it yourself next time you’re in the gym.

If you want to learn more about your form and how to help others you should think about setting up or attending a Renegade Rowing Workshop.

Share your thoughts on Rowing at Regionals to comments!

Rest Day 5/11/14: Happy Mother’s Day! – Go for a Row with your Mom!

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Rest Day:RR Sunset

Happy Mother’s Day!

I hope everyone gets a chance to hang out with their mom today and have some fun.

Love you Mom!

All the best!  – Coach Pat

Rest Day 5/8/14: Where does the stroke begin?

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Where does the stroke begin?RR Dad

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without beginning or end.  When thinking of the catch you should be thinking of the weight coming on to the feet and being ready to push as soon as the shins are vertical.  Try to imagine your seat changing direction without any pause.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  Thinking of it like this the beginning of the stroke might be considered bodies over as the seat begins to slide or half-slide as you approach the catch on the recovery.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.