Summer of 1998

What is the value in learning something new?

Looking back at the summer of 1998, that was the year I began learning more about this sport of sculling. After several years of sculling and learning mostly on my own, I traveled up north to two sculling camps, Craftsbury Sculling Center in Vermont, and later in the summer, to the NorthEast Rowing Center in Maine.

At Craftsbury I learned the value of how a properly rigged shell can truly fit the athlete in an entirely different way. I also learned that sculling is more than just a series of goals, drills, and measured distances. Relaxing and simply enjoying the movement in the shell over the water changed the way I experienced sculling. My time at Craftsbury in 1998 was so enjoyable that I have returned nearly every summer ever since.

At the NorthEast Rowing Center I had the opportunity to learn from two coaches, Brad Alan Lewis and Jimmy Joy. The difference here is that the group of scullers I was in was lead by the same coach for two and half days and then switched to work with the other coach for another two and half days. This format really allowed each coach to guide their athletes in their way of teaching the sport over an extended period. What stands out most in my memory was just how much different the style of each coach was in how they taught and described sculling.

Since at the time there wasn’t much opportunity to be coached in sculling at home, traveling to camps, clinics and conferences became a regular part of my learning process over many years.

As I look back, the value I found in learning from so many terrific coaches over the years is in understanding that there are just so many different ways to view the sport of sculling. Learning, much like sculling, is a lifelong pursuit. And in turn, sharing what I have learned with other athletes continues to be very rewarding.

Who knew the long drives up north in the summer of 1998 would begin this journey of learning that continues through today.

 

Week of 1/7/2019

rowing-painting

Jim Joy’s latest blog post on Consciousness is worth reading and considering. Over the winter we can often get caught up in the numbers and splits. Jimmy offers a broader view of how to approach training both in the shell and also throughout your days. We need to strive for a less mechanical and a more fluid stroke. It’s a worthy pursuit.

As always, please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

For those looking for a new challenge check out the Concept2 Virtual Team Challenge. Visit our Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Week of 1/7/2019:

Monday, 1/7 OFF

Tuesday , 1/8 Open Row

  • Warm-up:
    • 30’ Erg (10’ @ SR18, 10’ @ SR20, 10’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 20′ with rate changes every 4′: 25-22-25-28-25
    • Row a 20’ piece at a sustainable intensity, varying your stroke rate as follows:
      • 4′ @ SR25,
      • 4′ @ SR22,
      • 4′ @ SR25,
      • 4′ @ SR28,
      • 4′ @ SR25.
    • Do the 20’ pieces at at a sustainable intensity, increasing your intensity at your stroke rate increases.
    • Pre-set the monitor for distance intervals of 20’ work time.
  • Cooldown/Stretching:
    • 15’ Erg (4’ @ SR22, 5’ @ SR20, and 6’ @ SR18)
    • 10’ Stretching

Wednesday, 1/9 Optional, On-Your-Own

  • Warm-up:
    • 12’ Erg (6’ @ SR18, 6’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 4 x 3000m with rate change / 2′ easy
    • Row four 3000 meter pieces. In each piece change the rate every 500m.
    • 500m @ SR20,
    • 500m @ SR22,
    • 500m @ SR20,
    • 500m @ SR22,
    • 500m @ SR20,
    • 500m @ SR22.
    • Row for two minutes at light pressure during the rest period.
    • Do the 3000 meter pieces at Cat VI pace.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Pre-set the monitor for time intervals of 3000 meter work time, 2’ rest time.
  • Cooldown/Stretching:
    • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
    • 10’ Stretching

Thursday, 1/10 Open Row

  • Warm-up:
    • 15’ Erg (6’ @ SR18, 5’ @ SR20, 4’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 4 x 7′ / 3′ easy
    • Row four 7′ pieces. Row for three minutes at light pressure between each piece.
      • Row the first 7’ piece @ SR22,
      • second 7’ piece @ SR24,
      • third 7’ piece @ SR22,
      • last 7’ piece @ SR24.
    • Do the 7’ pieces at Cat V pace.
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Pre-set the monitor for distance intervals of 7’ work time, 3’ rest time.
  • Cooldown/Stretching:
    • 18’ Erg (6’ @ SR22, 6’ @ SR20, and 6’ @ SR18)
    • 10’ Stretching

Friday, 1/11 OFF

Saturday, 1/12 Open Row  – Group Workout with Mike

  • Warm-up:
    • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 4 x 15′ with rate increase / 3′ easy
    • Row four 15 minute pieces.
      • 5′ @ SR20 / CatVI,
      • 4′ @ SR22 / CatVI,
      • 3′ @ SR24 / CatV,
      • 2′ @ SR26 / CatIV,
      • 1′ @ SR28 / CatIII.
    • Row for three minutes at light pressure during the rest period.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Cat IV pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 2 seconds per 500-meters slower.
    • Cat III pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then paced at 2 seconds per 500-meters faster per 500-meters.
  • Cooldown/Core Exercise/Stretching:
    • 6’ Erg @ SR18
    • 8’ Core
    • 5’ Stretching

Sunday, 1/13 Open Row

  • Warm-up:
    • 25’ Erg (7’ @ SR16,  6’ @ SR18, 5’ @ SR20, 4’ @ SR22, 3’ @ SR24.)
    • 5’ Dynamic Stretching
  • Workout: 20 x 1’on @ SR28 / 1′ easy
    • Do the 1’ pieces at CatIII pace. Increase the pressure as the stroke rate increases.
    • Cat III pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then paced at 2 seconds per 500-meters faster per 500-meters.
    • Pre-set the monitor for single distance of 1’ work time, 1’ rest time.
    • Row for one minute at light pressure during the 1’ rest periods.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 5’ Stretching