Tag Archives: personal experiences

What kind of Renegade are you? How many training blocks do you need in a week?

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Renegade Rowing Athlete TemplateToday is usually a Rest Day, however I released a new training plan template earlier this week that includes an Endurance/Active Rest Block and an Olympic Lifting Block.  Depending on what type of Renegade Athlete you are you may want to take a rest day or you may need to hit one or both of those blocks.

In the coming week I’ll be highlighting the different types of athletes that have given Renegade Rowing a shot.  I hope to shed some light on the possibilities that exist in developing a broad, general, and inclusive fitness to allow for sport specific performance no matter what level you’re at.  One group I’m working with is 4 High School Rowers who train with me three times a week in order to prepare for making their team and the rigors of winter training.  A second group is the Boston College Men’s Crew Team, who not only rows on the water most days of the week, but manages to get in to the gym once or twice to get stronger and become more dynamic athletes.  A third group includes members of CrossFit Boston who would like to compete at CRASH-B’s and learn to race on the water.  And last, but definitely not least I’m privileged to help a competitive masters rower fight his way to elite status.  All of these athletes have different needs and the template I’ve created is a step in the right direction of helping them find the right amount of general and specific preparedness to reach their goals.

Please take a look at the Renegade Rowing Athlete Template below and share your thoughts on where you are and how many blocks you currently use in training.  I will be making adjustments as we go and continually striving to give you good examples of how this works and why it works.

RR Athlete Template

Renegade Rowing Training Plan Template

RRTP 11-3-14

Rest Day 10/26/14: Good Luck at Head of the Fish!

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HOCR 2014 DrewRest Day:

Good luck to all of the competitors at the Head of the Fish Regatta in Saratoga, NY this weekend!  The Boston College Men’s Crew Team has been working hard all season.  Have fun and race hard everyone!

Rest Day 10/23/14: How do you get motivated? Share!

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Rest Day:

Racing the Single at HOCR!

How do you get motivated?

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit toward your own goals or an upcoming event?

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Approaching Western Ave. Bridge at HOCR!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More!

Rowing WOD 10/18/14: Head of the Charles is Here! 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

Crews Warming Up on Friday

3k Row

  • (@5k+4 Pace)
  • 6min rest

2.5k Row

  • (@5k+2 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

Boat Trailers at FALS

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.

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 Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

What is your favorite part of Head of the Charles Weekend?

Rest Day 10/9/14: Go For a Walk! Along the Charles if Possible!

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Rest Day:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

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!