Throw Back Thursday: Renegade Rowing Interview via Boston.com
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Rowing WOD 10/10/15: 2x3k Row w/ 6min Rest – Post Avg. Splits
2 x 3k Row w/ 6min Rest as follows …
- 1k @26 s/m (@5k+5)
- 1k @28 s/m (@5k+3)
- 1k @5k Race Pace
Why is rowing fun? One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes. Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.
At the end of the month we’ll be doing a week of testing to end the fall season and see where we’re at going into the winter. We’ll be testing all distances, so keep training hard and keep it fun. Focus on hitting the prescribed ratings and splits. As we transition into the winter training period we’ll begin focusing on the 2k for the Renegade Rowing League and CRASH-B’s. They’ll be here before you know it, so get pumped!
Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well. Set the monitor for Intervals Distance and enter 3,000m of Work and 6 minutes of rest. This WOD has the potential to build your confidence for the 5k. Come up with a plan and execute. Be consistent with your splits and stroke ratings for both pieces. If possible go a little bit faster every 1k. 5k Race pace should be at a stroke rating of 28-32 strokes per minute. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard.
Post your Average 500m Splits to Comments!
Rest Day 10/8/15: Go For a Walk! Along the Charles if Possible!
Go For a Walk! Along the Charles if Possible!
Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays. Speaking of Holidays, the Head of the Charles is known to rowers as Rowing Christmas. Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world. If you can get outside today, go for a walk along the Charles River. You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day. Keep an eye out for coaching launches filled with coxswains doing the same thing from the water. The biggest regatta in the world is just over a week away. Time to get excited!
Never seen the Head of the Charles Regatta before? Try the following today! Take 15 minutes today to stop. Breathe. And go for a walk. If you’ve got a river or body of water nearby go for a stroll and watch some rowing. How does the boat move in relation to the body? What part of the stroke does the boat move the fastest? How’s the form look compared to your erging?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
Rowing WOD 10/6/15: 6x2min on, 1min Off – Post Avg Splits
6 x 2min On, 1min Off
3 pieces @32 s/m
2 @34 s/m
1 @36 s/m
When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity. Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled. Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly. Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands. At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter. During the minute off paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.
Post your Average Splits to comments.
Rest Day 10/1/15: How do you incorporate rhythm/skill in everyday practice?
Rest Day:
How do you incorporate rhythm/skill in everyday practice?
Rhythm and Balance are two skills needed in the boat and in the gym. One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning. Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature. The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example. Below is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin. How do you spin the boat? Have you ever tried the chop spin? Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?
Renegade Rowing 