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NRRA Training Tips

 

Every month in the Newsletter, the NRRA Director writes up a Training Tip.  These include things like stretching, rules of racing, blisters etc. 

 

 

 

 

 

 

 

February 2007-Erg Boredom

Erg training can be fraught with boredom.  Some technical and mental things you can do while rowing are:

  • Pick 3 technical things to focus on and rotate your concentration on them for 10 strokes at a time.  E.g.  wrists at the finish for 10/posture at the catch for 10/steady slide speed for 10…. repeat

  • Play number games.

    • How many strokes can you take with the stroke rating not changing?  My record is 36 consecutive strokes at an 18....

    • How many strokes can you take with the intensity not changing?

  • Play the Fish Game but BE CAREFUL OF YOUR TECHNIQUE.

  • Make sure your legs stay down while you swing out of bow.  One of the most common errors on the erg is releasing the knees too early on the recovery.  This translates to slower rowing on the water!

 

One common comment I hear about sloppy erging is “I don’t do that in the boat”.  That’s a myth!  Any habit you have on the erg DEFINITELY happens in the boat, that’s why it is important not to mentally check out during erging.

 

March 2007-Hand Care

One of the things that is hardest about March/April rowing is getting the hands tough again and then maintaining healthy hands.  Here are some tips for everyone….

  • Get a big bowl of dry rice (enough to bury your hand in).  Put your hand in it and open and close it repeatedly like you’re grabbing/twisting/kneading clay.  This will not only strengthen your grip, it will give you a good start on toughening up your hands.  You can do this while watching TV or reading a book or………

  • When the inevitable blisters show up, do the following

    • Don’t pop them, let nature run its course

    • When they do open up, keep the skin trimmed clean and smooth

    • Wash your hands frequently to avoid infections

    • Use Athletic tape properly.  See a coach for advice on this if you need to.

    • NuSkin is not recommended.  Instead, use a drop or two of Super Glue. 

      • Put the Super Glue on the blister and rub around and allow to dry

      • DON’T glue your finger to the blister

      • DON’T glue the old skin back on, the Glue is your new skin until the hand heals

      • DON’T put Super Glue on bleeding/cracked blisters.  In this case, I recommend rowing a few times wearing a golf glove to help accelerate the healing.  (Weight lifting gloves don’t make good rowing gloves).

  • Avoid blisters by:

    • Using proper size handles

    • Having nice relaxed hands on the handle

    • Row a lot and build up the calluses

    • Keep the calluses trimmed down a bit to avoid blisters under them. 

 

 

April 2007 Track Bites 

Track bites are those raw spots that occur on the backs of your calves when you row.  They are caused by the ends of the tracks repeatedly scraping your legs. 

 

It is important that:

  1. You avoid getting them

  2. If you get them, to keep them clean and bandaged.

  3. If they bleed, you MUST clean the boat afterwards!!!!!  We can’t afford to have any Hepatitis cases or infections.

 

Prevention is easy.  Take a pair of old socks and cut the toes out of them.  Pull them on over your calves to act as a bandage/buffer between your leg and the track. 

 

Track bites are inevitable.  Proper care and planning can prevent them.  

 

May 2007-Launching and Docking

Docking is the bane of all boat repairmen.  Most of our damage comes from either transporting boats or on the docks.  It is everyone’s responsibility to take extra care in launching and retrieving our valuable shells.  All it takes is 2-3 “hard” landings to damage our boats and put them out of commission.

 

LAUNCHING: 

When placing boats in the water ensure that:

  • If you are in a team boat, be quiet and work together!

  • Your feet are at the edge!

  • You press the boat out over the water

  • Ensure the fin/skeg is pointing AWAY from the dock (tilt the boat a bit)

  • Gently place the boat in the water, don’t bruise it!

 

LANDING:

Before attempting to land:

  • Check the wind direction

  • Align the boat with a 15-20 degree angle to the dock, no more!

  • Aim about 1/3 of the way up the dock from the ramp end

  • DON’T aim at the far upstream end, you’ll miss the dock

When landing

  • Never approach the dock faster than you want to hit it!

  • Always land upstream (towards barges)

  • Remember checking the wind?  Is a tail wind pushing you? Slow down!

  • Weigh enough (stop) and glide while steering into the dock, don’t row all the way into it.

  • When your bow is about 1 foot from the dock, lean away.  This will turn your boat the last 5-10 degrees and place you parallel to the dock.  You accomplish this by dropping the outboard handles (away from the dock).  The timing of this call either makes or breaks the landing J.

  • Sudden rowing or leaning will exacerbate the problems of landing, always be subtle and gentle around docks. 

 

 

June 2007-The Basic Rules of Racing

So you want to go race huh?  There are many things you need to know before you hit the water and when you are on the water at a race course.

 

OFF THE WATER

There are several things required before you hit the water.  Not knowing them will either affect your/others safety or your ability to race.

  1. Traffic pattern of race course- you can get in an accident or miss your race if you don’t know the traffic pattern.

  2. Race time and lane number.  Make sure you have a bow number on your boat.  NRRA has a big box in the truck of these.

  3. Make sure the bowball on your boat is secure and that the heels in your shoes are fastened so that they can’t come up more than 3 inches. 

 

ON THE WATER

WARNINGS- If you receive two Warnings before you race, you can get excluded (kicked out) of your event.  Ways to get warnings include:

1.      Violation of the traffic pattern

2.      Late to the starting line-remember the race time?

3.      False start-you start too soon

4.      Failure to heed Judge-Referee’s directions

5.      Profanity

6.      When rowing to the start, you must stop if a racing is coming down the course.  If you don’t stop, you can get a warning.

FLAGS- The officials on the water (AKA Judge-Referees or JR’s) carry to flags for communicating, along with a megaphone.  Flags are used due to the noise of racing and the large outdoors. 

1.      Red flag

a.       Starts a race-more later on starts

b.      Stops a race-if a red flag is raised during the race (usually at the start), everyone must stop.

c.       Signals a race being protested by a crew at the finish line.

2.      White flag

a.       Signals that boats are aligned at the starting line

b.      Gives a crew direction during a race- Common calls include:

                             i.      “NRRA” is called out and the flag is pointed the direction you need to go.

                             ii.      “Maritime, obstacle” is called out if something is blocking your line of travel like a log or another crew or a big buoy (if you’ve gone off course).

                             iii.      “Maritime, stop” is called out if Maritime isn’t avoiding the obstacle and is about to have an accident.  This is the only time a white flag stops a race (for an individual crew)

c.       Signals a “Fair race”, to the competitors, spectators and the JR’s at the finish line.

 

STARTING LINE

  1. You must be on the starting line a minimum of 2 minutes before your race.  Any later can result in a Warning.

  2. While sitting on the starting line, if you are not ready to go, have a hand in the air.  If it is a team-boat (more than one person), the bow rower should have their hand in the air.

  3. There will be a person off to one side aligning the boats.  Follow their commands.  When all the boats are aligned, he/she will raise a white flag.  Sometimes they will announce “we have alignment” though that is not required. 

  4. Starting commands

    1. The Starter will announce “Attention”

    2. He/she will raise a red flag

    3. The Starter will then drop the flag and say “Go” simultaneously.  You may start when the flag drops, the “Go” is a formality. 

  5. Starts-  There are 3 types of Racing Starts that a JR can use

    1. Polling start- all crews/lanes are announced then the normal starting commands.  Hands are recognized.

    2. Quick start-once hands are down and there is Alignment, the race can start at any time, so be ready!

    3. Countdown start- The starter counts down “5-4-3-2-1, Attention, Go.”  Hands are NOT recognized.  Get your point during the countdown, if necessary.

  6. If the JR starts the race AND you are not ready AND your hand is in the air, DON’T GO.  The rules require the race to be stopped and restarted.  This is hard to do but will work.

  7. During the first 100 meters of the race, if something breaks in your boat (oarlock, shoe etc.) stop immediately and notify a JR.  The race will be stopped and postponed until you fix it.  Breakage outside of the “Breakage Zone” is tough luck.  An open oarlock or a jumped slide does NOT count as breakage. 

 

FINISH LINE

  1. Make sure that you row through the finish line!  Every year, people lose races because they shut down too soon.

  2. There will be a big red/orange flag on shore signaling the finish of each boat.  Sometimes there is an airhorn but that is not required.

  3. Once you have recovered, exit the finish area as there are usually more races following yours.

  4. If you believe that you were fouled or there was an unfair situation or you have a medical emergency, immediately raise your hand and get the JR’s attention. 

  5. If you have been wronged, you can file a Protest on the water with the JR.  If this is not done on the water, you may not protest the race.  You may not protest something at the Starting Line once you leave the starting line.  Remember, if something is wrong at the start, DON’T GO.

 

This is a very condensed version of the necessary Rules of Racing.  If you have any questions about these, feel free to call/email me.  You can find the entire Rules of Racing at www.usrowing.org.

 

 

July 2007- Water and how it affects you 

OK, everyone.  I’m the first to admit I don’t know all there is to know about nutrition, BUT I do know the importance of water.  I’m sure some of our docs in the crowd can chime in with some comments but here’s some basic things to know….. 

 

  1. The body is primarily comprised of water (70-80% of mass)

  2. Water is vital for most biological functions in the body including the major energy systems required to be an athlete.  Nutrient transportation, waste removal (e.g. lactates, liquids, solids etc.), oxygen delivery (blood viscosity) and so forth.

  3. Your kidneys actually work harder when you are dehydrated.

  4. You lose water 4 ways: Sweat, breathing, urine and feces.

  5. The vast majority of our population is chronically dehydrated either by choice or ignorance.  How many times have you said “I’m tired of going to the bathroom” or “I don’t want to get up during the night” or “I don’t want to stop on the highway”.  I know I have said all these, too many times……

  6. Generally speaking a 1% loss in body wt. in water results in 10% loss in performance.  Hmmmmmm…. so a 150 lb. person that is missing 1.5 lbs of water will go from an 8’ erg time to a 8:30+ erg time (remember, this is general).  1.5 lbs is NOT a lot of water.  Athletes routinely lose 2-5 lbs. of sweat during a 2 hour practice in 80-95 degree weather. 

  7. You wake up in the morning dehydrated.  All that breathing last night, expelled a lot of moisture.  Remember seeing your breath last winter?  That’s water leaving your body.  That didn’t stop, you just can’t see it when it’s warm. 

 

How much should you drink? Is 8 glasses right?  Drink enough so that your urine is pale yellow.  Everyone is different (body size, type, age) so you must actually monitor your self. 

 

Can I drink too much? Yes, it’s called hyponatremia.  Too much water will leach out water soluble vitamins and minerals (primarily sodium (salt)) and you can actually be hospitalized or die.  This is not too common but it does happen, especially in ultra-endurance athletes.  To prevent this, a good sports drink in moderation can help maintain sodium levels along with urine color.  Clear urine too often means you are drinking too much water and you need to back off. 

 

How much should I drink at a time?  Studies show that on avg. a person can absorb about 150 milliliters of water every 15 minutes.  This is an avg.  All people are different and the body will adapt.  If you drink more, the body will learn to absorb more, to a certain point. 

 

Is sipping better than gulping?  Theoretically, if you gulp a bunch of water (not a full liter!), the body will get the message to absorb it faster.  Realistically, your body will get adept at whatever you teach it to do, good or bad. 

 

I’m sure that there’s a lot more to know about water but here’s enough and I hope it makes you think about this as a person and an athlete. 

 

 

August 2007 Head Racing is coming: What should I do?

 Head Racing, for those that are new to rowing, are the typical races that are held in the Fall.  Ranging from 2.5 to 4 miles long, they are tests of endurance, power and rhythm.  Though less painful than 1000m/2000m, they are no less competitive!  You, as an athlete, should start focusing on long endurance work in your training.  Whether or not you are rowing or doing any other disciplines, the primary goals are low heart rates (120-160) and long pieces (20-60 min.).  Hitting the weight room starting in Sept. is a good idea, working on muscle endurance (reps of 20-30).   

 

 

September 2007-Weight Lifting: Should I or shouldn’t I?

The concept of weight lifting, or more appropriately resistance training, has been around since the Greeks started competitions thousands of years ago.  Though the machines have changed, the concepts haven’t: overload a muscle (tire it out), thus sending a message to the brain to make it stronger. 

 

Rowing is a unique endurance sport that requires a power component (strength and speed combined) so some sort of resistance  training is advised.  This can be “sport specific” training by adding drag to a boat (rope around the hull), rowing with less than a full lineup (row by 4’s in an 8) or increasing the drag on an erg (10 on the fan).  The more common methods include general resistance training at a gym with weights/machines/dumbbells.  Luckily, rowing uses every major muscle group so any basic routine at a gym will help your rowing! 

 

There is not enough space here to design you a program, whole books are out there for that.  There are some basic rules to follow though when doing this:

1. Rule of opposites.  If you work a muscle group (e.g. chest muscles) you must work the opposite group (back muscles).  This gives balance to the body and promotes good joint stability and prevents injuries. 

2.  Recover sufficiently.  You must rest 1-3 days in between lifting sessions for the muscles to recover and build.  If you wait too long, the body will think that your training session was unnecessary and will return to the status quo. 

3.  Train consistently.  You must train 2-3 times a week for many weeks to see improvement.

4.  Variety.  After 5-6 weeks, you must change your routine as the body is very good at becoming efficient and you will stop improving at the same rate. 

 

MYTHS

1.  “I don’t want to bulk up”.  Very very few women have the hormonal make up (i.e. testosterone) to build muscle mass.  In my coaching career I’ve only known of 1-2 women that built substantial muscle.  Needless to say, they didn’t look bad at all and they weren’t big, just strong looking. 

2.  “Muscle turns to fat”.  This is a biological impossibility.  You can loose muscle and gain fat but one does not become the other. 

3.  “I’m not losing weight”.  As you train, you build muscle.  Muscle is MUCH more dense than fat.  You may not be losing pounds but you will lose fat and lose inches.  There are two great indicators for fat loss; your clothes and your mirror.  Forget the scale and pay attention to those pants and those belt loops!

4.  “You have to fail to gain strength”.  Also not true.  There are different levels of fatigue.  Yes, failure is a common goal in some resistance training but the discomfort/risk of failure is not necessary for strength gain.

5. “Olympic lifting is the only way to get stronger”.  Not true, if this was the case, machines you see in all gyms would be obsolete.  Though a good and efficient training method, it is not necessary to know complex lifting routines to gain strength. 

 

 

October 2007-Getting ready for the Winter: What should I do?

So you trained high and hard all summer and have been head racing all fall.  What’s next?  The goal of the Winter is to lay down a good solid base of fitness and strength that you can build a great Summer/Fall 2008 racing season upon. When thinking about a plan, there are two important principles of training that need to be stated here.

 

1.  Specificity Principle- To improve in a specific discipline, you must train that discipline.  E.g.  To be a fast runner, you must run.  To be a fast rower, you must row

2.  Variety Principle- You must change your workout routine so it doesn’t get too routine.  The body is very good at becoming efficient if you do the same thing over and over.  E.g.  Don’t do a 5000m erg piece everyday, do intervals sometimes (1’on /1’ off x 10, etc.). 

 

You can take the Variety Principle a step further and incorporate cross-training, or other disciplines. 

 

It only takes about 2 weeks for you to lose the neurological training of rowing, also known as your technique.  Since we are off the water so long, this loss is a given.  The erg is good for general Specificity training but boat technique is gone for a while. 

 

So what should I do?

1.  If you’ve been training consistently and hard for 6-8 months, take 2-3 weeks off (those of you who only row 1-3 times a week don’t really need this break physically though maybe mentally).  That doesn’t mean that you sit on the couch for 2-3 weeks, it means that you should not row for 2-3 weeks.  Go running or biking or swimming or yogaing or hiking or …….. Do this 2-4 times a week.  Don’t worry, you’re not going to lose any fitness, you will maintain your training level while mentally going on an athletic vacation.

 

2.  Lay down a training plan throughout the winter until it’s time to go back on the water.  A simple way to do this is join the Winter Training group here at NRRA.  All you have to do is show up.  The plans are done for you by the coaching staff.  Otherwise, hire a coach to do one for you or do a bit of research and make one on your own.  There are plenty of good books out there that will help you do this. 

 

3.  Major components of a good plan should include:

  • Overall strength development

  • Flexibility improvement

  • Cardiovascular training (heart)-Intervals

  • Endurance training (muscle efficiency)- steady state 20-60’

  • Cross training- the benefits of X-training are well proven, do this 1-2 times a week.

 

The MOST important thing to do is to do something.  Rowing yourself back into shape in the Spring is not an option if you want to race.  All you’ll achieve is slow results and injuries.  You owe it to yourself and your boatmates to show up in April on the water in great shape!!!! 

 

 

November 2007-Stretching: What’s all the fuss?

Why is flexibility so important?  I’ve read countless times that “increased flexibility prevents injuries”.  I’ve also seen a study that shows no correlation between the two.  I do know that increased flexibility does increase your effective stroke length which makes you a faster rower!  It also makes life a bit more comfortable in general.  Flexibility = Free speed

 

Unlike training and workouts, you don’t have to recover from stretching.  You can work on flexibility at any time, as often as you like and for as long as you want.  You can even do hip/hamstring stretches while working at your desk or while watching TV.  Despite the strange looks you may get, it’s quite important for those of us that work at a desk or drive long distances.

 

The basic rules of stretching include:

1.  Don’t stretch a cold body.  This is especially true the older you get as muscles, tendons and ligaments get less pliable.  Warm up for a good 10 minutes before stretching.   A warm up should NOT be hard, it should be at 50-70% of your normal workload.  e.g.  World class marathoners run 26 miles at a 5 min. mile pace but their warm-ups are usually at a 9-10 min pace.  No one is impressed by your numbers during a warmup!

 

2.  Never bounce a stretch.  Always ease into a stretch gently.  Besides the chance for a muscle/tendon injury, bouncing is counterproductive.  Your body has a protective system that automatically flexes a muscle when it is overstretched, thus eliminating any benefit.

 

3. Pre-workout stretches should be 10-15 seconds per muscle group, that’s it.  All you are doing is trying to prepare the muscles for exercise, not improve flexibility/mobility.

 

4.  Post-workout stretches can help you recover quicker and should last 20-40 seconds a stretch.  When you think about it, that’s a good 10 minutes if you hit all the major muscle groups.

 

5.  To improve flexibility, 40 seconds-2 minutes is a great rule of thumb.  If you commit 30 minutes, 1-2 times a week to this, you’ll be amazed at how relaxed you will become and how many aches will disappear.  Another alternative to this is to take a weekly yoga class.  Despite the image, yoga is not for ladies only.  Many top athletes in all disciplines have done yoga/stretching classes and know the benefits.  I highly recommend it!

 

WARNING:  Changes in flexibility take longer than normal training so be patient!  Like all things, you’ll get out of it what you put into it. 

 

So there you go.  Basically the word is, if you want to row more comfortably and be faster, increase your flexibility.  If you are already flexible, use stretching as a performance enhancer pre- and post-workout/race.

 

 

December 2007-Training zones: What are they and how do I find them? 

For optimal training, there needs to be variety in your workouts.  The body is actually very good at becoming efficient, sometimes too much so.  If you do the same thing everyday, your body will stop improving the same degree as it becomes more efficient and you’ll only be improving a couple of the many facets of being a good athlete. 

 

Each workout should have a specific goal in mind (endurance, cardio-vascular, strength etc.).  Each of these types of workouts require a different intensity.  These intensities define your training zones.  There are basically 4 different ways to set up your training zones.

 

1.  Heart rate

2.  Lactate

3.  Max test

4.  Rate of Perceived Exertion (RPE) or Borg Scale

 

1.  Heart Rate zones are pretty simple.  If you internet search “heart rate training zone” you’ll find dozens of charts explaining what they are.  Typically they are percentages of your maximum HR.  You can estimate your HRmax (220-age) or do a step test to determine your HRmax.  You want to do your test in the sport in which you are training.  Different activities will demand a different HRmax(e.g.  swimming and rowing have different physical demands and environments so your HRmax will be different).  Start erging around 50-75 watts and increase your power 25 watts each 2 minutes.  At the end of each two min. have someone record your HR off your HR monitor.  When you can’t go any higher, take a power 10 and record the highest HR and that’s your HRmax.  Your zones are computed from that number (e.g. 85% of 179 =152).  HR training has its pros and cons but it’s easy to monitor if you have a monitor but your HR can change based on health, weather, menstrual cycle, stress etc. so it’s not perfect.

 

2.  Lactate (lactic acid) zones are done in a similar fashion but instead of measuring HR, a coach/scientist is measuring the lactate levels in your blood during the step test (finger/ear prick blood test).  The different measurements of lactate will define your training zones.  This must be redone every 6 months or so as your fitness improves.  Lactate is a by-product of metabolism.  It’s most known for being the result of sprints or anaerobic work.  It’s also know as causing the “burning” sensation in your muscles when you work very hard. 

 

3.  A max-test on the erg can define your capacity for work and then your intensities are defined from that.  Common max tests are the earlier mentioned step-test and a 2k test.  Instead of recording your HRmax, you are recording the Wattsmax.  Your training zones are computed from there.  The watts pulled during a 2k test is considered around 97-100% of your max capacity.  (e.g.  237 watts for 2k would give you an 85% training intensity of 201 watts)

 

4.  The RPE scale is based on your perception as to how hard you are working.  Once you get the hang of it, you can estimate your zones as accurately (if not better) as HR training.  I’m going to shamelessly quote the CDC website below (I paid my taxes J).

 

Instructions for Borg Rating of Perceived Exertion (RPE) Scale: While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

6  No exertion at all

7
    Extremely light (7.5)
8

9  Very light

10

11  Light

12

13  Somewhat hard

14

15  Hard (heavy)

16

17  Very hard

18

19  Extremely hard

20  Maximal exertion

 

9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes

 

13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.

 

17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.

 

19 on the scale is an extremely strenuous exercise level.  Many beginning rowers have never experienced this level.

 

There you have it.  Go figure out your training zones and get to work.

 

 

January 2008-Preparing for the 2008 Rowing Season: What should I do?

 

For every rower, there’s a different reason to row. 

  • Are you a competitive person? 

  • Do you enjoy the beauty of rowing during a gorgeous morning sunrise? 

  • Do you want the social experience? 

  • Exercise?

  • Loose weight?

  • Therapy (mental or physical)?  

 

So, why do you row?  The answer to this question will guide you in answering the question “What should I do for 2008?” 

 

No matter what the answer, the sport of rowing demands certain things: strength, stamina and balance.  You need to take an honest assessment of these components and set goals accordingly.  Some good questions might include:

 

Strength

  • How easy is it for me to pick up a boat and carry it to the water?

  • How strong of a rower am I?

  • How easy is it for me to pick up a boat and carry it after rowing?

  • Do certain muscles/body parts hurt after a row? 

  • Do you feel an imbalance in your body?

 

Stamina

  • How long can you row comfortably?

  • How long does it take to recover from a row?

 

Once you’ve honestly said to yourself “OK, I’m not as fast/strong/tall/thin as I think I am”, it’s time to set some goals.  No matter why you row, it’s still good to set some goals and stick to them.   The only way to benefit from any activity is to practice it regularly.  For those of you that remember Jack LaLanne (www.jacklalanne.com), he’s 93 and can still outdo most people ¼  of his age.  His adage is very simple, work out regularly and eat well.  All the fancy equipment/expensive boats/gym memberships/training plans don’t do a thing unless you actually take the time and do the work. 

 

Goals

Setting huge sweeping goals sound good and look good on paper but they rarely work.  As a rule, yearly plans are vague, but realistic (race at the Head of the Charles vs. win the Head of the Charles) and weekly plans are specific.  Write out your weekly schedule each week and make appointments for the gym/boathouse.  Each week will be a bit different and it’s OK to adjust the plan along the way due to the vagaries of life (family, job, illness etc).  If you need help with the specifics, speak with one of our coaches or join the program (already built in for the year). 

 

The basic message here is if you want results, you have to plan properly, manage your time and then do the work.  There are plenty of resources to help you do this here at the club or online or at any bookstore. 

 

Happy New Year and see you at practice!

 

 

February 2008-Simple

I’m going to make this one real simple...... 

 

Go row.  

 

See you at practice………….

 

 

March 2008-It’s time to get ready for the water: What should I do?

So you’re still telling yourself that you’re going to stay in shape over the winter and be strong for the Spring season.  Well, it’s too late, Spring is here J.   If you’ve been a couch potato or even doing a little cross training, “gentle” is the word for the day.  Sore muscles and joints will be inevitable as you go back on the water (not to mention blisters) but you can ease them by gradually increasing your energy on the water.

  • Go to 2-3 morning practices during March and get some erging in.

  • Go to some Open Rows and have some fun

  • Take it easy!  No racing yet L

  • Don’t row entire lineups until the end of a row. (e.g. row by 6’s in an 8 etc.)

  • As always, warm up slowly.  Masters bodies aren’t made to go 0-60 in 5 strokes flat! Give it 15-20 minutes before taking any hard strokes.

  • Stretch a LOT after practice.  (40-60” for each muscle)

  • Check out my Training Tip in March 2007 for the care of your hands

  • When you go to pick up boats, be ready!  They’re heavier than you remember

  • Remember how to use a dock?  Check out my Training Tip from May 2007

  • If you are sore, go be active!  Sitting around waiting for the soreness to go away takes 3-4 times as long than if you go row again or cross train the next day. 

 

Ease gently into the season and you will help minimize the aches/pains and you may prevent an injury.

 

See you on the water!

 

April Fools 2008-What can I do about the aches and pains of the early season?
Drink a pint of whiskey and call me in the morning.

 

 

April 2008-What can I do about the aches and pains of the early season?

 

Once you pass the age of 30 it seems that your body speaks louder and louder to you each year.  Questions/statements it may yell at you include:

  • What were you thinking? 

  • You aren’t 16 anymore! 

  • Did you mean to overreach at the catch??? That’s why your back hurts!

  • Go ahead, sleep in, your teammates won’t mind…………..

 

1.  The best way to prevent aches and pains are to stay in shape.   During a busy time of year, try to at least work out every 2-3 days. 

2.   Do gentle stretching each day or attend a weekly yoga class.   Stretching helps promote blood flow and helps prevent muscle knots.

3.   Drink more water.  I know it’s hard to do and going to the bathroom is annoying but your body requires water to function (see water tips here).  Water helps transport nutrients/waste/healing properties in/out of the muscles

4.  Get enough sleep.  Let the body heal itself.  Good sleep is still the best way to achieve this.  Naps are always good for this too.

5.  Get a massage.  Sports massage has been proven for decades to increase recovery speed and promote training.  Of course, it just plain feels good too.  Tracy Bloom, our Pilates instructor, is a fine massage therapist and our own Marisel is almost done with her massage schooling.

6.  Face it, you’re going to have aches.  No matter how many years you’ve been doing an activity, if you take time off, the first week or two will be achy.  Learn the difference between normal aches and injury.  Chronic pain (pain that doesn’t go away) is a sure sign of damage so go see a sports doc and get it checked out!

7.  Tylenol and Advil. Yes medicines can help ease the pain a bit.  Make sure that you take Vitimin I (ibuprofen) with a meal.  Please don’t use these to mask pain, thus making possible injuries worse!  Therapeutic use of medicines should be done by a doctor’s orders.  There have been studies lately that show anti-inflammatories (NSAIDS) may actually inhibit proper healing of injuries so go careful.

8.  Go back the next day!  When you wake up sore, the best thing to do (and hardest) is to get back up on that horse you fell off of.  Being active the next day is a great way to fend off 2-3 days of soreness.

 

May 2008-What to adjust in the boat.

 

The fleet of boats that the NRRA owns is extremely diverse when it comes to manufacturer, size and shape.  As a result of this, it can be a mystery as to how to adjust yourself when you get into a shell.  There are basically two things you can adjust to make your row a bit more comfortable and faster. 

  • Footplate

  • Oarlock Height

 

FOOTPLATES

Foot plate adjustment can be confusing.  Basically when you change your footplate, you are adjusting the location of the arc that the blade is traveling in.  The two components of this are the “catch angle” and the “finish angle”. 

 

“Catch Angle”

 

Bill Single

The “catch angle” is how far the blade reaches towards the bow of the boat.  When you move the foot stretchers towards the STERN, you INCREASE the catch angle and DECREASE the finish angle. 

 

Conversely when you move the foot stretcher toward the BOW, you DECREASE the catch angle and INCREASE the finish angle. 

 

The faster the boat is (e.g. quad vs. single) the further you want the footstretcher toward the stern. 

 

SETTING THE ANGLES

In a sweep boat you want to be able to get your hips “Through the pin”.  How do you do that?  When you sit at the catch, you want the hip bone past the rib or rigger bolts.  If you can’t do this, you need to move your footplate to the stern. 

 

In a sculling boat you have to find a compromise between setting the hips through the pin AND having a comfortable finish.  You should be able to just squeak the handles past your ribs at the finish. Therefore, in a sculling boat, you usually set your Finish Angle instead of your Catch angle.  For those of us that are of shorter stature, you may consider your own private oars so we can custom measure them so you fit in the boats better with taller rowers.

 

RIGGER HEIGHT

The other thing that is changeable (in some boats) is the oarlock height.  You can sometimes adjust the oarlock height spacers.  If you change a sculling oarlock, please change BOTH SIDES. 

Sit at the finish with the boat balanced and the blade FLAT on the water.  This will tell you where the height is set. 

 

Sweep oars:  Outside thumb knuckle should touch the bottom of your rib cage. 

Sculling oars: Both thumb knuckles should brush the bottom of the rib cage. 

 

                 

A 084                  alex

See you on the water!

 

June 2008-Racing Starts

 

It’s time to hit the race course this weekend.  Those of you who race can imagine the feeling of sitting on the starting line:

 

The boat is a bit wobbly.  The referees are circling and calling out to the crews.  You’re adjusting the point of the boat and the alignment.  The last crew locks on next to you.  You wonder if you’ve practiced enough and if you’ve got enough in you to be fast this day.  The butterflies are churning away in your belly.  You tried that deep breathing exercise to get rid of them but that never seems to work completely.  Your hands are a bit clammy and you wonder if they’ll slip on the handles.  All of a sudden you hear “Attention” and the red flag goes up and…………..

 

Some of you can feel your heart racing while you sit and read this.  Some of you have yet to experience the thrill (or fear) of the start of a sprint race.  Here are some guidelines and suggestions to help you get off the line cleanly and competitively.  Remember this, you can’t win the race at the start but you can sure lose it!

 

Pre-Race Warmup- Have a routine that you do on a regular basis at home during practice.  This may include a sequence of a favorite drill or a gradual increase of stroke length/intensity (Pick drill).  You should definitely take 30-60 hard strokes (10-20 at a time) at race pace and higher to get the body really ready to go.  If you practice a Race Start during your warm up, I personally believe that you should only do one, no more.  Save your adrenaline for the race.  The mindset of only getting one chance (just like the race) is also key.

 

Starting Sequence- The whole purpose of the “Start” is to get the boat from nothing to full speed as fast and clean as possible.  Here at the NRRA we keep the stroke sequence a simple 5 stroke sequence. 

  • ¾ Stroke (NOT at full pressure)

  • ¾ Stroke (90% pressure)

  • ¾ Stroke (build intensity)

  • 7/8 Stroke (build….)

  • Full Stroke (build….)

 

1.  The first stroke needs to be at about 75-85% intensity.  If you pull too hard, the oars will rip through the water and you’ll lose ground and fall off balance (remember the Lose the Race at the start comment?).  Emphasis: Make sure shoulders/arms are relaxed and push the legs to start the stroke. It’s the only stroke of the race guaranteed to start balanced J.

 

2.  The next 4 strokes are all about building intensity and rating like a freight train taking off. 

 

3.  Some people try to change their swing length or do other things.  I don’t advocate that.  Keep it simple.  Changing the length of the slide is the only thing necessary to insure a good start. 

 

After the Start- Typically following the start, a crew will burn off some energy and get the body going by doing 10-20 high rating strokes (about 3-5 beats higher than a steady race pace).  Following that the crew will shift to a slightly lower rate (but still a high intensity) that is sustainable until the final part of the race (last ~250meters). 

 

See you on the water!

 

Charles

 

July 2008-Self Coaching: Is Charles or Brian even necessary?

I asked a masters rower today for Training Tip ideas.  Her response was “Get your ass out of bed and show up at practice.”  I told her that I already did that one in February. 

 

In USRowing coaching clinics I try to teach coaches to be so effective as to be unneeded after a certain amount of time.   If we teach you to know not only how but also why, then eventually, the coach is superfluous, right?  Luckily we are all human and we can’t see/feel everything thus our jobs are safe J.  But, there is still a lot that you can do to help yourself on the water. 

 

Mental checklists

You’ve been listening to coaches for a while.  What are we saying exactly?  Are there some common themes you keep hearing in general?  What about for you specifically? 

  • Posture-Tall and comfortable.  “Keep your bellybutton open” at the finish and the catch.

  • Hand position/grip-Relaxed with flat wrists on the drive.  Hold the handle in the fingers.  Avoid death grips.

  • Hand levels- Keep the handle path parallel to the water/gunwale.  In sculling, stay consistent with the left higher than the right. 

  • Using both legs- We all have a dominant leg and in sweep rowing you typically favor the outside leg.  Consciously use both legs on the drive. 

  • Slide control-Pace your self steady.  Never slide faster than the water flowing by the hull.

  • Shoulder/shoulder blades- As relaxed as possible!!! Especially at the catch/finish. 

 

When you are rowing alone or in a team boat with no coach, you can run through these things in your head.  Try to focus on only one item for about 10 strokes, then change your focus for another ten, etc. etc. etc.

 

Using the boat to teach you

If only you can open your senses, the boat will teach you so much!

  • Gunwales- Typically you will see immediate change in the gunwales when you move your hands up/down on the recovery.  The hard part for the coach is teaching you to notice this!

  • Wakes- If you are in a single/double, your wake can teach you a lot.  Watch for s-turns during the stroke or a constant change in direction.  If you are consistently doing something wrong, I guarantee you that it’s you, not the boat.  Go through the mental checklist above and figure out what may be causing the problem.  Make a change and see if the boat reacts differently or if it stays the same.  Typically if you are turning, you have an inefficiency on the side you are turning towards (turning to port means that the starboard side is more effective than the port side). 

  • Sound- Listen to the boat.  Blades slapping on the water are bad, good rowing is very quiet and peaceful.  Your slide to the catch should sound smooth and patient.  The finish should sound/feel smooth and quiet, not loud.  Loud finishes feel good but they don’t move the boat! 

  • Stern-The stern of the boat will dip down on every stroke, it’s inevitable.   It’s your job to minimize how much dip occurs.  A deep diving stern is typically a sign that you are rushing the slide, dumping your body at the catch or just plain missing water.  It’s not uncommon to see a tiny s-turn during the drive, specifically at the hand cross-over, if your right hand slips ahead of the left hand correctly.  This is ok. 

 

Using a Pause

  • We use pauses to let the brain/body adapt to a change and to let yourself take a collective break and analyze. 

  • Pick a focus from the checklist and use the pause as a tool

  • The most common fault is to rush the pause. 2-3 seconds is a good pause length!

  • Common pauses are at the Hands Away position or the Body Over (Body Preparation) position. 

  • When doing a pause drill, pause every stroke.  You then add a stroke and pause every two strokes.  You then add another stroke and pause every three strokes.  After three stroke pauses, go to continual.  This cycle gives you a chance to try to mold your changes into steady rowing as the boat gets faster.

 

This is in no way a comprehensive tutorial but it should give you plenty to think about while you row.  Oh yeah, look behind you once in a while!

 

See you on the water!

 

Charles

 

August 2008-Flipping, diseases and the social stigma....

 

Let’s face it, no one really wants to swim in our river.  Despite the “cleanest it’s ever been” reports, one look says, “Don’t go in there!”  I’m sorry to say that sooner or later, if you row singles, you will go for a swim.  Will you catch beri beri or typhus if you dunk in the Norwalk?  Who knows, but it is advisable to keep your mouth closed as you feel the inevitable pull of gravity as you regret not rolling up all the way at the catch J.

 

Why did you flip over?  There are countless ways to go for a swim in a single or double (yes, I’ve seen quads/fours go over too).  Some common methods include: not closing an oarlock correctly, catching a crab, losing your grip when clipping a bouy/object with your blade or hitting a wake. 

 

What do you do if you flip? 

  • First thing is to get your feet out of the shoes once you know you are going in. 

  • Stay with the boat!!!!!!  This is your life saver!!!!!

  • Assess where you are in the river.  Are you about to get run over?  Is there shallow water nearby? 

  • If you can paddle easily to some shallow water, that’s your easiest way to re-enter the boat.  Be prepared for thick mud!

  • If you have to re-enter from the water, here’s the steps:

    • Get the boat upright by reaching over the hull and pulling the far gunwale to you.  Watch your head for flying oars/riggers

    • Get the oars situated and the handles together with the blades in the feathered position.

    • Place one hand on the deck and the other with the oar handles pressing down in the foot well.  The blade on your side is on the water, the far blade is way in the air.  Resist the urge to hang your weight on the side of the boat as this will slowly flip it over again.  Keep your body down in the water to achieve this. 

    • Count in your head to 3 and press yourself WAY up and over the boat (imagine you are getting out of a pool at the side).

    • Immediately swing your leg over the boat like you are straddling a horse and sit up.

    • As you sit up, LIFT THE HANDLES TO STABILIZE THE BOAT.  This is why the blades must be feathered.

    • Splash out the water, get your feet in and row home. 

  • In the event that you can’t get back in, use the boat as a paddle board by climbing up on the stern and paddle to safety. 

  • No matter what, don’t leave the boat!!!! (I think I said that once didn’t I?)

  • Any rowing coach from either club will render assistance if you need it. 

 

There is no stigma to this.  It’s as normal as can be in sculling.  Yes, you will get laughed at.  Needless to say, you will get your payback when you see another person wet after a row and you can share the camaraderie (and the medical horrors J) of the experience. 

 

If you’d like a flip-test lesson with one of our coaches, let us know.  We have some great videos demonstrating this technique. 

 

See you on (or in) the water…….

 

Charles

 

September 2008- Boat handling, Dock Etiquette and Procedures Q&A

 

Who’s in charge?

The nature of masters rowing is that there are too many chiefs and not enough Indians.  The coxswain or the bow rower is in charge.  In other words, STOP DOING YOUR OWN THING IN AND OUT OF THE BOAT, CAPEESH?  YOU LOOK LIKE NOVICES.

 

Where should I place my oars?

Oars should be placed more than two sections away from the ramp, on the landside of the dock so people don’t step on them while carrying boats.  Nothing like doing a dance while carrying $20,000 on your shoulder.

 

How long should I be on the dock?

It should take you less than 90 seconds (60 is doable) from the time you place the hull in the water to the time you shove off the dock.  This assumes that you adjust footplates on the water.  The habit of doing footplates in slings should be stopped.  It clogs the staging area and slows the launching procedure.  From a rigging standpoint, your footplates will be different in every different boat you row based on hull size and oars.  See the Tip from May 2008.

http://www.norwalkriverrowing.org/MonthlyNewsletters/May2008.pdf

 

If people are being slow, what should I do?

What do you think?

a.  Scream at them

b.  Run down to the dock and shove them in the water

c.  Spray them with the hose

d.  Good natured calling of a 90” countdown

 

The presence of women and children dictates appropriate language. 

 

Can boats overlap on the dock?

Definitely.  When you place your boat in the water, make sure that your hull is between the hull of the other boat and the dock.  This insures that they can shove off since their 90” will be done before yours. 

 

Should I take my oars out of the boat before I get out? 

Only if you like swimming in the Norwalk River.  Have you tried counting the dead fish lately?

 

What are normal procedures for launching and landing?

Check the may 2007 tip for that answer.  http://www.norwalkriverrowing.org/archives-tips.htm#MAy07

 

How many people should carry a boat? 

The number of people should match the number of seats! 

 

How do you carry a double, from the ends or the middle?

About 2’ from the ends. 

 

When should I get in and out of the boat? 

See Who’s In Charge above…..ask them.

 

Who makes calls while rowing? 

See Who’s In Charge……..

 

Who talks in the boat while rowing?

See Who’s In Charge……..

 

Who does the landing?

See Who’s In Charge……..

 

Who decides Who’s in Charge?

The coach

 

See you on the water…….

 

Charles

 

October 2008-Pre and Post Race Nutrition-a.k.a. Put down the Big Mac!

 

I’m the first one to tell you that I’m not a nutritionist and you probably shouldn’t follow my example at times J. 

 

That being said, there are some basic guidelines that you should try to follow on race day. 

  • Water: being hydrated is a full time job.  If you try to get hydrated on race day, all you’ll do is overactivate your kidneys and bladder.  If you are chronically dehydrated, as soon as you dump a lot of water/Gatorade in the body, the body reacts by getting rid of it.  You should gradually increase water consumption over the week to be fully hydrated.  Go to my tips on water for more on this.

  • Carboloading:  The purpose of carboloading for race day is so you have plenty of energy during racing.  During head races, this is important because after about 35-45 minutes of activity performance drops.  If you don’t have sufficient stores of carbohydrates you’ll race poorly.  Since there is usually 20-30 minutes of rowing before race time, having some Gatorade/Powerade in the boat with you is a good plan before racing. 

  • What to eat?: Eat whatever it is you usually eat (hopefully good stuff).  The body usually doesn’t react well to experimenting or different foods when it’s faced with a stressful situation (racing).

  • Post race: Try to get a little protein and carbs within 30 minutes of racing.  The body is in an hyper state of nutrient desire and you will accelerate your recovery.  Chocolate milk is my favorite recovery drink.  No, I’m not kidding…….it’s been shown to be a great way to get all the things you need.

 

This is by no means an entire nutritional plan, just some suggestions.  I highly recommend that you go buy and read Nancy Clark’s Sports Nutrition Guidebook.

 

See you on the water…….

 

Charles

 

November 2008-I wanna row but it’s so cold!

 

Yep, it’s time to get out the pogies (the what?).  The result of having an outdoor hobby in New England is good old Ma Nature.  There are some basic guidelines for rowing (or hiking, biking, running etc) when it’s cold.

 

  • Polyester Rules our world now- Did you throw away those cheesy shirts from the 70’s?  It turns out they’re great for keeping you warm!  Polyester clothes are the rule as they wick (pull) away moisture from your skin.  Evaporation on the skin is great when it’s hot but do you really want to lose that heat in the winter?  The synthetic clothes these days grab the moisture before it can evaporate and chill you further.  Cotton is not good as it holds moisture too easily.

  • Hats- A real necessity!  A polyester knit cap is great, especially if it covers the ears.  Keep your brain/body warm and you’ll make smarter decisions.

  • Pogies- A pogie is a rowing mitten that covers the hands while still allowing you to have your hands on the oar(s).  Rowing with gloves is not ideal as you lose contact and control of the oar handle due to the material between the hand and the oar.  A poor man’s pogie is a wool sock with a hole cut in it (if you’re rowing sweep, cut two holes for the inside hand.).  Works great!  Many rowing clothing companies carry them.

  • Layers- 2-3 layers of synthetics are better than a heavy jacket.  You can “dial in” your temperature by regulating the layers based on the conditions.  A good light windbreaker is always good over these layers. 

 

Where can you find this clothing?

  1. Go to www.igive.com

  2. Choose NRRA as your cause

  3. Go to the online Mall and choose your store to buy from

 

See you on the water…….for a few more weeks……

 

Charles

 

December 2008-I’m feeling sore, why is that and what do I do?

 

It’s a common scenario played out every day in every sport.  You participate in an activity for the first time, or after a hiatus and about 24-48 hours later, your muscles start aching.  It can last from 1-4 days depending on your level of activity and the level of soreness. 

 

The science world is still at a loss to explain exactly what it is.  The current belief is that the soreness is a result of microscopic muscle tears or strains though there seems to be no permanent damage after the soreness subsides.  We do know that it isn’t lactic acid.  Within 1 hour of exercise, the lactate in your muscles/blood has been processed if you cool down with active recovery (30-40% effort).  It takes a little longer if you don’t use active recovery. 

 

Repeated bouts of the same exercise every day or so reduces and eventually eliminates the creation of muscle soreness as the body adapts to the routine. 

 

How can you prevent or lessen soreness?

·        Introducing new exercise programs or new exercises gradually may help lessen the onset of soreness.

·        As painful as it may seem, exercising the following day is a great help.  After you get over the initial 2-3 minutes of discomfort you’ll feel much better. 

·        Long bouts of stretching following exercise may help lessen the soreness.

·        Promoting tissue healing by drinking a lot of water and eating well will help accelerate the recovery process.

·        Once in a while, you’ll get an acute bout of soreness that is almost debilitating.  Gentle stretching and a little Tylenol may help you get over the worst of it.  Research is a bit iffy on the effects of NSAIDs (non-steroidal anti-inflammatory drugs) on muscle healing so use sparingly.  My personal pain relief of choice is a big Margarita J.  Just kidding……..

·        Most of all, stay active.  Soreness is guaranteed if you go sit on the couch for a few weeks (or months) and then jump back into a routine.  It doesn’t matter if you been rowing for 20 years, if you take a long break, you’ll have some soreness. 

 

Stay active and we’ll see you at the gym.

 

Charles

 

January 2009-What is “cross-training” and why should I do it?

 

There are so many buzz words in training: cross-training, gym rat, aerobics, cardio training, reps, plates, spinning etc.  It kind of reminds me of the weather weenies (meteorologists).  They would be lost without “heat index”, “wind chill”, and “wintry mix”.  Anyway, cross-training is just the act of using other physical activities to develop cardio-vascular training, improve flexibility, keep from getting bored and to the keep the body improving when you reach a training plateau. 

 

The beauty of our sport is that, physically, it encompasses the entire spectrum in the demands on the body.  Rowing requires speed (racing start), agility (carrying boats on slippery docks), endurance (anything longer than 2’ in duration demands this) and strength (have you pulled on an oar lately?).  It also requires every major muscle group in one way or another. 

 

Despite all this, your body can get in a physical and mental rut and cross-training can get you out of it.  The flexibility, strength and endurance demanded by rowing is different than that demanded by running, swimming etc.   

 

The best athletes are able to do several disciplines well in addition to their primary sport.  Sports that coincide well with rowing include, running, biking, swimming, x-country skiing and yoga.  In fact, many ergometer competitors are triathletes that use rowing as a cross-trainer.  Within the realm of common sense, there are few activities that don’t really help rowing (football, curling, foosball come to mind). 

 

Cross training can also help prevent injury by strengthening the muscles and tendons that don’t get used much in rowing.  Overuse injuries are the most common injuries that rowers have.  So, not only will the cross-training stimulate new muscle/tendon growth, it will also give the rowing muscles/joints a rest. 

 

Finally, you should cross-train for the mental vacation.  Learning a new activity or doing something different will stimulate new neural pathways in the brain/body not to mention, it’s just plain fun. 

 

It’s not uncommon for the first few episodes of training to be a bit uncomfortable and to create some muscle/joint soreness (see last month’s Tip for that). Ease into the training, tough it out and you’ll find yourself fresh and fit for going on the water in the Spring.

 

See you at the gym, cross-training,

Charles

February 2009-Training, overtraining and your immune system or A.K.A. “Coach I have to miss practice, I’m sick”.

We have all heard at one time or another, “Put a coat on, you don’t want to catch a cold!” or “Wash your hands more often” or “Take Vitamin C” etc.  Do these things really have anything to do with getting sick?  Well, yes and no. 

At the core of all of this is your immune system.  For the most part, if your immune system is firing on all its cylinders, you will pretty much stay healthy.  The kicker in all this is keeping that system running strong!

There hasn’t been a great deal of definitive results in studies as far as exercise and your immune system goes.  The basic results show that no exercise is bad, moderate exercise boosts your immune system and exercising at very high levels of intensity/volume can suppress the immune system. 

But Coach, I have to train 5-6 days/week to be a competitive athlete?!?!?!  Ok, then you must manage your recovery so that you don’t “overtrain” or better known as “under-recover”. 

Stress is actually a wonderful thing.  Stress is the catalyst that makes our bodies, and its systems, stronger.  Stress is the bread and butter of coaches and training.  Each workout is designed to stress a certain system in our body (strength, endurance, flexibility, mental etc.).  When you recover from that workout (stress), you have strengthened that system. 

Stress only becomes a negative thing when it isn’t managed well.  We’ve all seen/read/heard about the negativity of stress.  At the kernal of this negativity is an inability to cope with stress.  This is primarily a physical thing.  Yes, there is mental stress, but the brain is physical and it controls our bodies and the hormonal responses to stress (cortisol, epinephrine, norepinephrine, adrenaline etc.).  Again, these are not bad things until they are at high levels or constant levels that the body doesn’t respond well to. 

In general, life’s answer to managing stress is the weekend or vacations where you can “recharge your batteries” (boost your immune system).  As an athlete though, you need to be a bit more aware than your average banker/employee/student about sleeping in on Saturday or going away for a week.  You need to monitor your sleep (the number one way to recover!), manage your time, improve your nutrition and make sure your training plan has proper periodization (patterning of stress and relaxation).  If you are making your own plans or adding to the current team plan, discuss with your coach what is smart and what isn’t. 

Many athletes wonder if you can/should train when you are sick.  The basic rule is the “neck check”.  If the illness is above the neck (stuffy nose, sore throat etc.) you can do moderate exercise.  If the symptoms are below the neck (fever, cough, chills etc.) stay home and recover.  As usual, if you aren’t sure what you have, see your doctor.

SYMPTOMS OF HIGH STRESS/OVERTRAINING

  • Decrease in performance over time
  • Unnatural loss of body weight
  • Chronic Fatigue
  • Increased number of infections
  • Injuries that don’t go away
  • Psychological staleness or depression
  • Elevated resting heart rate

TIPS TO BOOST YOUR IMMUNE SYSTEM

  • Sleep!!!
  • Good nutrition
  • Reduce/eliminate simple sugars in your diet
  • Yogurt with active cultures
  • Did I mention sleep?
  • Multi-vitamin
  • Check negativity at the door!  Attitude is everything!
  • Washing your hands is debatable but probably doesn’t hurt.
  • Take power naps (10-20 min.)
  • Take a  weekend/vacation that actually is restful!
  • Oh yeah, I forgot to mention sleep!

As athletes I also believe that our weekends/vacations are actually rarely restful.  What did you do last weekend?  Ski?  Go running?  Biking?  I think you get my point.  Though these activities are fun, they require energy, sometimes quite a bit.  When Monday morning comes around, how rested are you?  Here at the office, we tend to consider a good weekend one you need to recover from J. 

I’m sure there are plenty more things you can do to help yourself.  Are you happy at work?  Are you happy at home?  Attitude has as much to do with this as the sleep and nutrition. 

Go embrace your stress and stay healthy!

See you at the gym, stressing your bodies,
Charles

March 2009-Injuries and how to cope with them

Injuries are a fact of life when you are an athlete.  Pushing your body’s limits is the only way to improve as an athlete.  Unfortunately, when things go past their limits, sometimes they break.  You might say “I’m not an athlete, I just row a couple times a week”.  The Merriam-Webster definition of athlete is “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.”  That covers every person that gets in a rowing shell regularly, whether you race or not. 

So….. back to injuries.  One of the things to learn as an athlete is the difference between pain and discomfort.  In the athletic world, discomfort goes away when you stop an activity.  Pain is discomfort that stays around for a while
(2, 3,….,14 days). 

Chronic (constant) pain is usually a sign of injury.  It is the body’s protective way of saying “stop doing that!”

The other differentiation to learn is the difference between chronic pain and delayed onset muscle soreness (see past Tech Tip).  Contrary to injuries, it’s best to work your way through the soreness. 

PREVENTION
Cross Training
Ironically, even though consistent training is the best way to prevent injury, if you don’t mix in some cross training, your body can get in a rut and you’re more likely to hurt yourself if you try something new.  It’s a good habit to have one major sport (rowing) and a couple minor sports (running, swimming, weight training, yoga etc.) to help keep the body vibrant and fresh.

Massage Therapy
If you’ve never experienced true sports massage, you have really lost out.  A massage every 2-4 weeks is the best when it comes to managing the aches and pains and strains of training/racing.  Not only are good massages great physical therapy, they are great mental therapy.  If you are on a tight budget, look into your local massage schools where it may cost only about $35 for an hour massage.  We’re lucky to have a massage therapist in our club, Marisel Clark.  Drop her a line at marisel@optonline.net.

CAUSE OF INJURIES
The most common injuries in the sport of rowing are overuse injuries.  The repetitive nature of our activity, along with the intensities in training set us up for these injuries. 

Common rowing injuries include:

  • Low/mid back strains
  • SI joint sprain or dysfunction
  • Disc or nerve root impingement
  • Serratus Anterior/Rhomboid strains
  • Rotator cuff strains
  • Wrist sprain/strain
  • Blisters/track bites

The non-overuse injuries are usually related to the moving of boats, cross-training or plain old accidents. 

INJURY MANAGEMENT
Once you’ve come to your senses and admitted to yourself, “OK, I’m injured.” what do you do?  First of all, stop doing what injured you!  If you have a rowing injury, stop rowing until you figure out the issue.  A normal General Practitioner is not the doc for you.  Nothing beats a good Sports Orthopedist for not only understanding the nature of the injury but also knowing the fastest way to get you back in action. 

Other methods of injury therapy include (in no particular order):

  • Physical therapy
  • Massage
  • Chiropractic
  • Acupressure
  • Acupuncture
  • Surgery

Each modality has its own strengths and weaknesses.  I’ve tried them all except for surgery.  My vote goes to regular massages J.

The most common initial therapy for most injuries is ice.  Crushed ice in a plastic freezer bag works great and bags of frozen peas work well too.  Place the bag directly on the site of the injury for about 10 min.  After the site is numb, remove the ice for about 10-15 min.  Repeat 2-3 times for good results.   

There is a debate as to whether or not to put a cloth barrier between the ice and the skin.  The Athletic Trainers and Physical Therapists that I’ve worked with advocate no barrier, but I’ve also heard otherwise.  It’s your choice.  By adding insulation, you reduce the therapeutic effect of the cold. 

If you use a chemical based ice pack, use a barrier! These packs can go below 32 degrees and can cause freezer burn or frostbite. 

Using NSAIDs (non-steroidal anti inflammatory drug) such as Advil, Alieve, ibuprofen etc. for reducing inflammation has come under scrutiny lately from several studies.  There is no argument that NSAIDs reduce pain and swelling but results are possibly showing that healing is not accelerated and may actually weaken the injured area.  Use as directed along with food to reduce GI distress. 

Common sense says see an expert when it comes to injury so get off your butt and make the appointment J

See you at the gym, injuring myself,
Charles

April Fools 2009-What’s the secret to winning races?
The hard and fast rule about pulling hard has been scientifically proven to be false.  Studies show that a steady diet of Coors Light and Doritos along with lots of playing Wii Rowing is the best way to Olympic Gold.  Dan Walsh, NRRA Alum, states, “I can’t believe I did all that training when I could have traded in my Bronze for a Gold if I had only drank more Coors!”

Happy April Fools-Charles

April 2009-Rowing Etiquette and Teamwork: a.k.a. Hurry up on the dock!

Rowing is the only Olympic sport that has its roots in slave labor, the ancient ships of Rome and the Phoenicians!  Luckily, we’ve graduated away from the whips and shackles and rowing’s modern roots now hail from the river taxis of old London and more recently (last 175 years) as a true gentlemen’s sport. 

The “ultimate team sport” part of our addiction extends out from the actual rowing.  It includes the ability to work as a team in equipment usage and athlete/team interaction.  Here are some routine observations that will help you and the team.

Pre-rowing Teamwork

  • Moving boats must be done as a team.  When a boat is being moved, the entire crew must be present.  2 people moving quads or 8’s is not safe for the athletes or the equipment
  • Please take your boats from the rack directly to the water.  Stopping to adjust in slings does several negative things:
    • Slows down things
    • Provides more opportunities for rowers/boats to be damaged
    • You can’t adjust footplates accurately without sitting in the boat, and NO, YOU DON’T have every boat/oar/seat setup memorized for optimal performance.  Every boat is different, and half the oars are different. 
    • How to adjust footplates: http://www.norwalkriverrowing.org/MonthlyNewsletters/May2008.pdf
    • It blocks other crews moving boats around
  • 90 seconds on the dock is the rule.  From the time you place the hull in the water until you shove off should be less than 90 seconds.  You can tie in on the water.  The Youth Racing team does this in under 60 seconds.  I thought Masters were supposedly more efficient J.
  • Be aware of where you put your boat in.  If there are more crews, make space!  We have a pretty big dock.  Oh yeah………..don’t complain.  Do you remember what you used to deal with at Ischoda?????
  • Team efficiency dictates that half of the crew is getting the oars while the other half is opening ALL the oarlocks.  Of course, you could open the oarlocks while you are holding the boat while waiting for the crews taking longer than 90 seconds……..
  • Get in together when the Person In Charge says so.  It’s hazardous to people and equipment when people act on their own, not to mention rude and anarchist behavior J.
  • If you overlap on the dock, the second crew to place their boat in the water MUST PLACE THEIR BOAT INSIDE THE OTHER BOAT so that the first crew can shove away from the dock before you.  Of course, that’s because the first boat will take less than 90 seconds J. 

Rowing Teamwork or How to Help the Team:

  • Do what the coaches say.  It’s what we’re trained to do. 
  • Yes, there are many ways to do things.  The coach’s way is the best one at that time.  No, we won’t discuss it during practice. 
  • Yes, your technique works for you.  No, it doesn’t match the rest of the boat.  Make some changes to help the team (and you) row better/faster/stronger.
  • No, the rowers in front of you/ behind you don’t need you to tell them what they are doing wrong.  Trust me, you have issues of your own to work on…….
  • Pull hard……..all the time
  • Repeat after me……..Any Boat/Any Seat/Any Time.
  • Rarely are the lineups chosen for reasons that you understand.  There is a big picture that the coaches are much more aware of.  Yes, we’ll tell you why……..after practice.
  • Yes, we know everyone wants to row with the best rowers.  No, we won’t always put you there.  Yes, you can become one of the best rowers by steady, hard work.  They weren’t born fast, they earned it the hard way. 
  • The coxswain or the bowman is the Person In Charge.  Don’t assume you know what’s best when commands are being given.  If you want to be the Person In Charge, sit in the coxswain seat or bow seat.  I’m tired of repairing boats damaged by rowers assuming they know what to do.  BTW, the Masters damaged more boats last year than the kids…..in half the amount of time.
  • More on the Person In Charge: http://www.norwalkriverrowing.org/archives-tips.htm#Sep08

Post-rowing Teamwork

  • Please get out of the boat together, when the person in charge says so.  Haphazard boat exiting is just that, hazardous to others.  It also is one of those things that makes you look good as a crew, not to mention following over a hundred years of tradition. 
  • Work together again on the oars/oarlock thing.  You don’t carry the oars from the dock to the tent before taking the boat out of the water.  They go on the fancy oar rack that we built, not on the dock where they will get stepped/tripped on.
  • No, you don’t look cool taking oars out before you get out of the boat.  Yes, you look hilarious crawling out of the water after flipping while sitting in the boat, taking the oars out too early.  I’ve seen it done……..many times. 
  • Always rinse your boat after rowing.  The salt water is a killer on the equipment.  Once the boat is in slings, split the duties of getting oars and washing the boat. 
  • Boats go parallel to the river/sidewalk at a slight angle so other crews can move boats in/out of the boat bays while you wash your boat.
  • When done, reel up the hoses and stack the slings. 
  • See rule above about moving boats as a team.
  • This is not social time, there are people that have to go to work.  Get it done and put your boat away.  Then you can socialize on the slab or at New York Deli/Jimmy’s.

These notes might seem like simple notes or humorous asides but they are part of a bigger picture concerning the attitude of the oarsman/oarswoman. 

The ability to surrender the “me” for the “we” is very difficult, especially if the team-sport culture was not instilled at a young age.  The procedures and protocols of our sport are not only there for a reason, they are an inherent part of the experience.  For example, the simple act of all 8 oarsmen placing the boat in the water together gently is part of the dance of our sport.  Being an oarsman/woman is more than an erg score or medal, it’s an attitude.  The sense of responsibility toward the team, respect towards others, gentility and enjoying the dance are just some of the things that make an oarsman/woman. 

One of the great things that impress people about watching our sport is how well we row and work together.  How we work together as a team is the essence of our sport.  Go forth and be oarsmen/women………

Oarsman in training since 1988,
Charles


May 2009-Intensity and Attitude: What does rowing take?

All Spring I’ve been talking to the Varsity guys about attitude and there are a lot of different types of attitudes when it comes to rowing.  Here’s a bit of it…….it holds true for all ages…….

Team Attitude
We’ve all heard the slogans and as I coach I’ve got a million of them!

  • “There’s no I in Team”
  • “Take one for the Team”
  • “It’s not all about you”
  • “Your Teammates are depending on you”
  • “The whole is greater than the sum of its parts”

All team sports require cooperation, there’s no doubt.  Even the superstars of basketball can’t win without the 4 other guys on the court with him/her. 

I truly believe that our sport demands the most teamwork, humility, co-operation, and  ___________(fill in the blank).  Until you’ve rowed in a boat that has “swing” or good chemistry, you won’t understand what I mean.  Ironically, one person makes more difference than you can imagine.

Personally, I think the responsibility of not letting down your teammates is the most important part.  As a rower, I look at selfish attitudes and wonder why they bother with our sport.  There’s no room for arrogance.  When a person walks in late or is lackadaisical in their attitudes, all it does is demean the sport, make for bad rowing and piss off your teammates. 

If you don’t want to “pull your own weight”, row a single. 

Physical Attitude
 Want some more?

  • “There’s nothing wrong that 10,000 miles of rowing won’t cure”
  • “Pull your own weight”
  • “Hold up your side of the boat”
  • “Pull like you got a pair”
  • “Bend that oar”
  • “There are passengers and drivers.  Drivers wanted.”

The physicality of rowing is another aspect that separates our sport from others.  You can’t do it half-assed.  Just carrying the boat down requires you to do your share, much less the act of rowing.  Rowing demands a total body commitment to the stroke.  You can’t say, “Today I’m only going to row at half slide” or “Today I’m only going to row with my arms”.  You have to give 100% of your body to 100% of the stroke if you’re going to row with a crew. 

The physicality of racing is even higher.  If you are going to race, you have to treat every practice like a race.  The mental intensity must match the physical intensity.  That doesn’t mean you must row at high ratings and do racing starts all the time.  Rowing at low rates also demands intensity and concentration. 

The simple version of this is, “Pull hard all the time”.

Again, if you don’t want to “pull your own weight”, row a single. 

Rowing Attitude
The art of rowing demands the ability to divorce the drive from the recovery.  One fun analogy I used to use was the drive and the recovery are like the separation of Church and State. 
The drive is like the State:

  • Strong
  • Uncompromising
  • Unyielding
  • Powerful

The recovery is like the Church (think Notre Dame cathedral):

  • Light
  • Beautiful
  • Airy
  • Respectful
  • Patient

I know, it’s not perfect but you should get the general idea.

NRRA Attitude
1.  Any boat, any seat, any time.
2.  Show up on time
3.  Pull hard all the time
4.  Have fun

Any questions? J

“Win one for the Gipper”,
Charles


June 2009-Boathouse Etiquette or Why can’t we all just get along?

One of the defining characteristics of rowing or crew is the demand for teamwork.  I touched a bit on this last month.  To take this one step further, let’s consider the teamwork demanded for a happy, functioning community. 

As we should know, working together demands a relinquishing of our own personal agendas.  Once you sign on, you agree to the team attitude, team demands, coach’s instructions etc.  There’s really no room for individuality. 

The logistics of a busy boathouse with a large fleet of boats and the volume of daily use that we have also demands a team attitude.  When you are preparing for a row or finishing up, you must consider not only your boat’s needs but also the needs of the teams around you.  Some examples may include:

  • When you leave for the day, put away your slings and reel up the water hoses.
  • When you put your boat in the water, walk it to the upstream end so other crews can land/launch.
  • If you move stairs around, don’t just shove them aside, consider the crews that are already out by not blocking obviously empty racks that have teams out. 
  • If you see a pair of slings left out, there may be a boat out that needs them when they return.  Check the logbook before putting them away (and leaving a person standing with a boat and nowhere to put it)
  • When you put your boat in slings, insure that other boats can get in/out of the bays or get around you.
  • Take a turn spraying off the dock in the morning. 

Other small things include:

  • Pick up the stray water bottles or clothing left around and put them in Jake’s shack or in the water bottle bins.  It doesn’t matter if it’s yours, it matters that it makes your community better.  Sooner or later, everyone has left something behind and had it picked up.  Pay it forward.
  • If you see someone that needs help, go help them.
  • If you see someone obviously new, go introduce yourself and help them out.

It takes the entire club community to help us function smoothly.  Are you doing your part?

Cheers,
Charles “Community” Huthmaker



July 2009-Racing Starts AKA 0-60 in 5 strokes
Many of you have no idea what a Racing Start is.  That’s OK, sometimes I feel the same way J. 

For those less fortunate (never having raced), racing in our sport is similar to a 100 meter dash, except it’s in  boats…..on the water……for 1000 or 2000 meters…….and there’s no guns starting you…….anymore.   Boats line up side by side, dead in the water.  When the Referee drops the red flag, everyone takes off and races until they cross the finish line. 

The Racing Start is the title we use for the first 4-5 strokes taken, getting the boat from a standstill to full speed.  Despite the fact that the Racing Start is only 5 (1.9-3.5%) of the 140-260 strokes in a race, a disproportionate amount of time and energy is taken to perfect this stroke sequence.  I think this is mostly because they’re so fun!

Anyway, the stroke sequence varies from team to team but the basics are that you use several partial strokes to get the boat moving and lengthen the strokes to full speed. 

  • First Stroke- To get this one right, you must consider the situation. 
    • You’re sitting dead in the water
    • Stress levels are high
    • It’s probably windy

When the flag drops, you must resist the urge to hammer the first stroke!  Water is a fluid and is not compressible.  If you push too hard, you’ll rip the water and splash everyone and get left behind.  Over time you’ll learn how to “squeeze” the first stroke up to about 80-90% power. 

  • Second- fourth strokes- These strokes are all about building speed and power. 
  • Fifth- sixth strokes- These strokes are all about reaching full length and full power strokes.

The standard 5 stroke sequence is ¾ stroke, ½ stroke, ¾ stroke, lengthen, full stroke.  Another standby is ¾, ¾, ¾, lengthen full.  Of course there’s always the simple 2 stroke start: ¾, GO.  The most ridiculous one I ever saw was ½, ¼, body, body, ½, ¾, ¾, lengthen, lengthen, full.  By the time they finished their start sequence, the race was over for everyone else J.

The basic guidelines, no matter which sequence you use are the following:

  • Keep it simple!
  • Keep the blades planted the first stroke
  • Don’t think too much.   After the first stroke, GO.  This sounds silly but people sometimes forget in their efforts to do the strokes right to actually race!
  • Push legs on the first stroke (again, sounds simple, but people do the damndest things under stress)
  • Remember, “You can’t win the race at the start but you can sure lose it!”  You can lose more ground on the competition if you flub the start than anywhere else in the race!

Next Month: The rest of the Race……….

Cheers,
Charles “ATTENTION, GO!” Huthmaker



August 2009-The secret of racing……..

Step close to the newsletter and I will whisper it in your ear.  Step closer…………… a little closer……..

Are you ready?      

PULL HARD!

Seriously, if you want to race, the attitude of pulling (I know you use your legs, this is the generic term for strong strokes) is necessary every day.  I see rowers ever year that unless it’s a race workout, they don’t pull. 

During drills, you have to pull.  During steady state rowing, you have to pull.  You can’t row at easy pressure the majority of the time and expect to gain the physical training you need and race well. 

You control the overall training effect or intensity by varying the rate. 

e.g.  Low intensity, steady state workouts keep your heart rate low by using ratings around 16-18 strokes per minute, allowing long recoveries.  You CAN’T max your heart rate at those rates when you pull hard. 

In return, not only do you get the cardio benefits, you gain more strength and power.  Without those two, you will never be fast. 

When you pull hard all the time you get:

  • Stronger
  • Faster
  • Fitter
  • Skinnier
  • Balanced boats
  • Medals

It’s that simple folks. 

Cheers,
Charles “PULL!!” Huthmaker



September 2009-Grips, gripes and gloves

Your grip on the sculls needs more attention…..

1)  Consider this:  All the power that your body can generate is transmitted to the boat by way of your 8 fingers, 7 if Coop is your sweep coach J.  Many of you are saying “Wow, I never thought of it that way.” 

Go pick up a heavy suitcase…………I’ll wait here………

Got it?  Good.  Now, pay close attention to your fingers and your palm.  All you’re doing is hooking the fingers.  You aren’t grabbing the handle and tightening your forearms.  You’re also letting it hang from your shoulder, not with a bend in the elbow. 

Now……listen close……….. WHY AREN’T YOU DOING THE SAME WITH THE OAR????????

Any questions?

2)  Feathering is the act of twisting the handle on its axis.  It takes very little energy. 

Go walk over to the door and turn the doorknob…….I’ll wait here again………

How much energy did it take to twist it?  If it took a lot, I suggest WD-40 on your doorknob!

Now……listen close……….. WHY AREN’T YOU DOING THE SAME WITH THE OAR????????

Any questions?

3)  Gloves are for sissies and surgeons and serious musicians.  You need to be able to get sensitive, instantaneous feedback from the boat.  You have 3 points of contact with the boat; your feet, your butt and your hands.  I hope your hands are the most sensitive (though feet are a real close 2nd, right Marisel?)  Your feet are encased in shoes, thus dampening the contact.

Go put on a glove and then try to pet one of your cats/dogs/spouse/etc.…….I’ll wait here once again………

Could you feel anything?  Did you have to pet harder to get any sensation? Obviously, wearing no glove is better.

Now……listen close……….. WHY AREN’T YOU DOING THE SAME WITH THE OAR????????

Free up your hands, forearms and shoulders for better rowing.

Any questions?

Cheers,
Charles “Fingers” Huthmaker



October 2009-The Catch: AKA “Get your blade in the water!!!”
What’s the mystery, right?  Put the blade in the water and push the legs, right? Not so fast!  The Catch is, IMHO, the most important part of the stroke.  All the components of a fast boat depend on a good Catch to begin the entire sequence. 

Lean closer to the newsletter and I’ll whisper the secret to a good catch…………are you listening?

The Catch happens before the Catch.  To lock the blade into the water properly, you must have all the components prepared before you arrive at the Catch position. 

BEFORE THE CATCH
To ensure a good take of the water with the blade, the body must be set up properly.  Your hands/wrists/shoulders/posture……..well…….. everything needs to be relaxed and poised. 

  • As you approach full compression, the body angle must remain still, just the slide is moving. 
  • Since your shoulders are relaxed, you can release the weight of your hands on the handle and let the blade start to fall in the water AS YOU ARRIVE, NOT AFTER YOU ARRIVE.  Allow the angle between the outstretched arms and your torso to open up. 

coop

  • Gravity will take the blade into the water as fast as necessary and will drop it to the correct depth.  In other words, you don’t need to control it!  Ma Nature will do it for you!
  • The path of the hands as you approach the Catch is similar to sliding the hands along a ski tip. 
  • Speed is not the issue here, timing is.  The moment of dropping the blade in is crucial.  Too soon and you row short and soak the rowers behind you (Norman/John J).  Too late and you check (push) the boat backwards when you push the legs while the blade is in the air.
  • Remember to follow the path of the handle (out of the boat, not forward)
  • It will feel like you are “backing the blade” into the water
  • Yes, splash is good.  A proper catch will have a “V” splash.  A small backsplash and a front/upward splash.  You may even hear/feel a “pop” when it’s done correctly.

catch

BEFORE THE CATCH (Sculling)
All the principals of the Sweep Catch apply to the Sculling Catch.  The main differences would include:

  • The handles are in your finger tips.
  • Soft forearms and wrists will help drop the blades in easier.
  • There are two oars J

For those of you with relaxed hands, you can feel the pressure points on the handle change from the top of the handle (approaching the catch), lessening of top pressure (dropping the blade in) and then pressure on the front of the handle (leg drive).

It’s a travesty to waste your strong legs with a poor catch! 

Cheers,
Charles “Catch” Huthmaker

November 2009- The Season's over and I feel lost!

It’s completely normal to feel a let down at the end of a racing season! Sometimes the downer feels good if you’ve been going hard for many months, rest and recovery is important! Maybe you’re looking back and saying “I could have done _______ better.”

Either way, getting back up on the horse is sometimes a challenge. It’s hard to see the goals of Masters Nationals, FISA Worlds or the Head of the Charles. They’re so far in the misty future!

Goal setting is a great way to get your self-motivation going again. Needless to say, you can sign up for Winter Training and we’ll train you and keep you fit and make you stronger, but you need a tangible goal. A carrot hanging out there to reach for.

Ideas may include:
Nutrition challenges- Winter time brings on less outdoor activity and a natural increase in body weight to combat the cold. Maybe you should set some new food goals. E.g. reducing sugar intake, more fiber, less fatty foods, 2-3 pieces of fruit a day etc.
Cross Training- Get excited about trying something new! Join a swim class. Try rock climbing or karate or yoga. Don’t just try it once or twice, commit to a regular schedule for 2-3 months and see if there is a measurable change.
Training Plan/Log- Try to keep a daily journal of your nutrition or training activities. You don’t have to write volumes of stuff but keep track of routines and how you felt before and after a workout. How are your day to day energy levels before and after a nutrition adjustment. There’s no shortage of stuff to track, just don’t beat yourself up if you don’t write a novel each day ☺.
Massages- Get a bi-weekly massage for 8-12 weeks and see the difference in how you feel and how old aches and pains go away.

Winter training doesn’t have to be a time of marching in place while waiting for the Spring. Challenge your body and brain to new levels and see how you feel when you hit the water in April. A training partner is a great way to help stay on track and socialize at the same time.

Cheers,
Charles “Motivator” Huthmaker

December 2009- Holidays and temptations.........

With the holidays comes less training and more entertaining which ends up with you on Jan. 2nd wondering why those pants got a little more snug!

  • Office cookies/parties/happy hours/etc.
  • Family gatherings with big meals
  • Evening parties with endless wine, cheese, banana breads etc. (wow, I’m getting hungry!)
  • Staying out late usually ends with sleeping in instead of the gym
  • Football games with chips/dip/wings/beer (ok, now the mouth is watering!)
  • Christmas shopping with the corresponding eating out

Wow, I’m feeling fatter already :-).  If all of this sounds familiar you have a few choices:

  • “Screw it, I’ll work out hard in January” (sound familiar?)
  • Keep a steady workout routine and stem the tide of calories a bit
  • Make smart nutritional choices (fat chance, right?)
  • Any combination of these…..

A few small tips can help a bit:

  • Drink more water every day.  This will promote a feeling of fullness and will help keep the pipes clean (reduce colon transit time).
  • Increase fiber intake at each meal.  e.g.  more green beans, less mashed potatoes (same result as the water intake)
  • Use smaller plates/glasses.  This actually works and will reduce the tempting calories.
  • Do more short, high intensity intervals along with weight training during your work outs.  This will promote a higher metabolism for longer and building muscle takes energy!
  • Find a sucker… er…. training partner.
  • Set some goals and stick to them (2 glasses a wine or no sugar except on Christmas etc.)

Yes, we all indulge a bit over the holidays but try not to dig a hole for yourself!  See you at the gym in January…..

Cheers,
Charles “Calorie Counter” Huthmaker

January 2010-The Erg: Why do I feel like a hamster?

It’s the time of year when the monotonous reality of winter training really sets in.  It’s dismally cold for weeks on end.  Doing anything outside (except maybe skiing) is the furthest thing from your mind.  OK…maybe Sondberg is out dodging ice floes but us normal folks are soundly landlocked. 

As I sat on the bike at the gym this morning next to Bill, I had many observations and came to several conclusions during the 5’ pieces and subsequent rests:

  • Cable TV is a waste of time…….though it is entertaining when ESPN and Telemundo are playing side by side.
  • Reading the closed captioning is impossible when your heart rate is over 80%
  • If energy is neither lost or created, where did my energy go this morning? 
  • Breakfast was looking really good this morning, along with a nap.
  • Despite the complete lack of desire to get up at 5am, I’m actually enjoying the work.
  • Yes, activity does lessen acute muscle soreness that results from one-legged squats on Monday though you couldn’t have convinced me of this as I hobbled out of my house.
  • Being a coach makes for interesting mental conversations with yourself.  I won’t share those :-).
  • Having a goal to look towards is key to continue spinning the hamster wheel. 

My goal this winter is a road race at the end of May.  The focus of having an end goal helps keep me motivated.  What is your goal this winter?  How are you planning to reach that goal?  Do you need some help?

By putting a plan in place and setting it into motion, you reduce the feeling of spinning your wheels and going nowhere like a hamster.  But I tell you…… those little guys really look like they’re having fun.  Are you? 

Cheers,
Charles “Road Runner”Huthmaker

February 2010-Translating workouts: AKA what does MOC mean?

A lot of us coaches and athletes use a lot of slang and acronyms in our training and training plans.  Here is an attempt to translate some of what you may see along the way.  This is not meant to be an exhaustive list (how’s that for a big legal word?) but a starting spot into figuring out just what we mean sometimes with our shorthand.

“Pull Hard”- We actually mean for you to PUSH hard, we just say PULL out of historical habit.
“Hang on the oar”- The act of using your body to move the oar with the arms relaxed thus feeling like you are hanging from a bar.
Castles- Long workout consisting of steady changes up and down on the time/intensity.  (e.g. (2’ at 18spm/2’ at 22spm) x 10).  If you graph the intensity vs. time, it looks like a castle parapet.
Pyramids- Workouts with ascending and descending power, rating or both.  Could be in the form of intervals or steady state.
Interval training- Alternating hard work with rest.  Short intervals are usually less than 2’ in duration (e.g. 40”on/20” off x 10).  Long intervals are usually 3-10 minutes long (e.g. 5’on/5’off x 5)
Steady State- Long endurance training sets usually lasting 20-90 minutes.  Intensity is typically 65-75% of your capacity or 12-14 on the Borg/RPE Scale.
Aerobic- Physical activity that is primarily endurance based that uses oxygen as a primary catalyst in energy production.  It is approximately 18 times more efficient than anaerobic energy production.
Anaerobic- Physical activity that is primarily high-intensity (sprint) based that uses energy created without oxygen.  Typically you can last about 40-50 seconds before performance degrades rapidly. 
AT- Anaerobic Threshold.  This intensity is right on the border of Aerobic effort and Anaerobic effort.  Typically at 85% of your max capacity or around 15-16 on the Borg/RPE Scale.  Also known as “severe steady state”.
SPM- Strokes per minute
HR- Heart rate
MOC- Machine of choice. Used during cross training.
10’- ten minutes
40”- forty seconds
3’@24- Three minutes at 24 strokes per minute
2 x 15’- two sets of fifteen minutes of work.
3 x 15- three sets of fifteen repetitions (reps).  Typical weight lifting term.
40” on /1:20” off - 40 seconds of hard work followed by 1:20 of easy work
Borg- Borg scale of exertion.  See below…..
RPE- Rate of Perceived Exertion.  See Borg…..
w/5’ rest= With five minutes rest in between work peices
DB- Dumb bell (hand held weights or Novice rower)
2 x (1’on/2’off x 6) w/10’ rest- Two sets of six intervals alternating one minute all out and two minutes real easy. Rest ten minutes in between the two sets. 
Watt- A measure of power output on the ergometer or what the rower says after the coach finishes explaining the workout.
Erg- Short for ergometer (rowing machine) or the noise you make after a hard workout or when Norman gets in a boat.
Split- Reference to the power output reading on the erg (e.g. 2:12/500).  This refers to the amount of time it will take you to go 500 meters at that intensity level.  The harder you pull, the lower the number goes.

BORG (RPE) SCALE
6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

Hopefully this helps clear the air a little bit and teaches you some of our terminology. 

See ya at practice!

Cheers,
Charles “aka Coach”Huthmaker

March 2010-Oldies but goodies!

In the aftermath of the storm and craziness of programs beginning, I’m pulling out some old tips that bear repeating.  With Spring rowing here, here’s some reminders as to how to deal with it…..

Follow the links:
1.  Take care of those hands…………….
2.  Spring preparation………
3.  Aches and pains…..
4.  Muscle soreness……

Cheers,
Charles Huthmaker

April Fools 2010-How to get big!

There’s no doubt that muscle moves boats!  The more muscles you have, the faster the boat will go. 

“Technique is for wusses and height doesn’t matter, all you need is big guns and quads”, states Olympian, and NRRA alum, Dan Walsh. 

The traditional method of building muscle is to work steady and hard at the gym in the weight room.  That does work but it sure does hurt and it takes so long!

Therefore, it is recommended that you hop on a plane to Mexico and buy the best anabolic steroids that you can find. I hear that Tijuana has a great selection.  Barring getting arrested when you try to carry them back to the US, you now have the simplest method known to build mass and GET BIG.

Don’t worry about all those pesky side effects (like women with deep voices and hair on their chests or the guys that lose their……er…….manhood).  When you win that gold medal, all that will be forgotten.

So, don’t listen to your coaches about hard work, discipline or team.  Just fly south of the border and buy the best body you can!

Charles “Joe Weider” Huthmaker

Happy April Fools………

April 2010-Traveling and Training: aka Workouts on the road…..

We talk about cross training during the winter and staying in shape and all but what do you do when you’re on a business trip or a holiday in season? 

The rule of thumb is for each day of slack off you lose two days of training.  (One day of recovery between 4-6 days of training is a different thing.  That recovery time is necessary.) Thus one week’s vacation negates 2 weeks of training, not to mention the calorie damage a normal American does during a week’s vacation J. 

So what can you do?

  • Active Vacation: Plan a vacation that doesn’t involve sitting for 7 days.  Go for bike rides in the country, go hiking, go skiing or go sailing.  The more active you are the better.  Yes, you’ll have fun and relax and feel better at the end of the week.  You don’t have to be a couch potato to enjoy yourself and recharge the batteries!
  • Pack your running shoes: The last time I checked, you can run anywhere you want (weather permitting).  Obviously safety is a concern so be smart and ask at the front desk at the hotel what’s recommended for safe routes.  Bad weather?  Run up and down the fire escape at the hotel.  If you’re at a relative’s house, what a great excuse to escape for a little while if the in-laws are on your nerves! “My coach requires us to go run in preparation for our regatta” is a great blame shifter J.
  • Body circuits/calisthenics: You don’t need a gym to get a workout.  All you need is about 20 square feet of carpet.  There’s an endless array of exercises you can do.  Google is your friend here if you don’t know a list off the top of your head.  If you want to go a little nuts, go to http://www.crossfit.com/. To ensure a cardiac benefit, keep the rest to a minimum so the heart rate stays elevated.
  • Hotel Gym: Yes, those little gyms are a bit cheesy but they do work and, if nothing else,  they usually have 20 square feet of carpet for circuits.  If your hotel doesn’t have a gym, they usually have an agreement with a local gym or YMCA.  Ask at the desk! 
  • Ergs: Believe it or not, www.concept2.com actually keeps a listing of hotels around the world that have ergs in their gym.  Take a look before deciding on your lodging.
  • Boathouses/gyms: Most of the rowing clubs and gyms in our country have guest passes or day passes.  Rowing clubs can be found at www.row2k.com. 

The nutrition component of this subject will be visited another day……..

Cheers,
Charles “Rowed Runner”  Huthmaker

May 2010-Drills: Why do them and which one should I do?

If you’ve never questioned why your coaches do these endless drills, then you’re not normal :-).

Drills are a wonderful way to liven up the monotony of the 10’s of thousands of strokes you take every month, not to mention confound you and make your brain overload at 5:30am! 

Seriously, drills serve several major purposes: 1) slow things down so you can concentrate on an issue, 2) help develop muscle memory and 3) help exaggerate a point or concept.

Remember though that the drill won’t teach you anything unless you understand the difference between correct and incorrect execution or if your coach helps you perform it correctly.  Doing a drill incorrectly will only hammer home incorrect rowing. 

So now the question is, what do I do to fix my rowing stroke?

The most basic drill is the Pause Drill with the most common pauses being at the Finish, Hands Away and at Body Over (AKA Body Prep, Body Forward).  Any of these positions can be used to help focus on a part of the stroke, hand or body position. 

EXAMPLE #1- The Finish pause can be used to check elbow or shoulder positioning (sweep or sculling).
EXAMPLE #2- The Hands Away pause can be used to emphasize a smooth release of the water or correct hand crossover position (sculling). 
EXAMPLE #3- The Body Over pause can be used to ensure that the body has pivoted forward before the slide begins (Paula J) or to emphasize no more body motion during the slide and catch phase of the recovery.

A proper pause will last 1-2 seconds allowing for a moment to assess and evaluate execution. 

There are plenty of more advanced drills (Russian Balance drill, Choke til you Choke, Smack Drill, Rebound Drill etc.) but I’m not prepared to write a dissertation this month.  Maybe next month……

As always, if your coach is doing something you don’t understand, chances are you aren’t the only rower confused so speak up! 

Don’t forget, practice doesn’t make perfect, it makes permanent.  Perfect practice makes perfect.

Go forth and row!

Cheers,
Charles “Drill Meister”  Huthmaker

June 2010-How to steer sculling boats or AKA “Hold water!!!!”

Blind boat rowing is a mixture of confidence, trust and a strong dose of paranoia.  Despite the obvious hazards of going backwards as fast as you can down a river (without brakes) we still love to row and gladly pay money to do so!

Though challenging, “bowing” a boat or rowing a single is a learned skill that, with patience (and a little luck), can be learned easily with a minimum of damage (to you or the boats).

MIRRORS
For some reason, rowers (especially men until they hit about 60 years old) turn up their noses at using a mirror.  This is a tool that can not only help you avoid collisions and help keep a straight course, it helps you go faster!  Think of the disruption that turning around every 5-10 strokes does to your rowing and to the crew you’re rowing with.  If you could reduce the number of times you have to shift your weight around and take your mind off of rowing, would you do it?  A mirror is just the tool to help you though it is not the end all-be all of steering.  It will help warn you of issues that require you to actually turn around and look.

HOW/WHEN TO LOOK
A good rule of thumb is to take a peek every 5-6 strokes.  More than that and you have had too much time to go off course and run into someone/something! 

As you begin the drive, take a smooth, sweeping glance over one shoulder so that when you arrive at the finish you’ve completed your glance and are looking straight ahead again.  This will disrupt the boat the least since the oars are firmly in the water (I hope!) during the drive.  Repeat this over your OTHER shoulder on the next stroke and then either, make an appropriate correction or take 5-6 normal strokes and repeat the procedure.  As you perfect this you’ll also perfect looking out of the corner of your eye as you glance so you don’t end up feeling like an owl J. 

If you need a real strong look ahead, it is easier to turn around during the recovery but, of course, this will disrupt the boat more.

Both methods have their place in sculling safely.  Remember that the faster the boat, the more often you should look!

HOW TO ACTUALLY TURN THE BOAT
The act of turning while rowing is also a learned skill that after a while will be smooth and effective. 

My favorite way of turning is not to “pull harder” on one side but to “row longer”.  This is accomplished by “shimmying” one of your shoulders forward at the catch (which shortens the other side) and reaching longer.  Once you begin your drive, you finish the stroke in a normal position.  This turns the boat early in the stroke and insures that your release is even and smooth, thus not disturbing the run of the boat. 

Yanking harder on one side will work but it disrupts the boat and kills boat speed at the finish since the hands have different speeds and finish times. 

Maintaining a “stern point” while rowing will also help you maintain a steady course.  Watch an object (preferably stationary J) behind your boat relative to the stern and you can tell if you’re wandering around or if you have a straight course.

There’s nothing more unpleasant in rowing than the sound of breaking carbon fiber or bones!  Work on your navigation skills and you’ll enjoy rowing much more and with a lot less stress.

Cheers,
Charles “The Navigator” Huthmaker


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