Strategy

We put the word out to the entire club to pick their favorite rowing or erg music. Here’s the result. A lot of fantastic music in there. Some weird ones too, but I guess you never know until you try.

Here’s the link to iTunes.

Happy rowing!

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While there’s nothing like getting up at the crack of dawn to get out on the water and row with your crew, sometimes you just can’t row outdoors. This could be due to weather, or scheduling, or even just because you’re working on some drills or technique with your coach and he/she needs better access to you. When rowing indoors we use the Indoor Rowing machine, or Ergometer (shortened to Erg).

There are a few common Ergs on the market these-days, that vary in style and cost. By far the most common erg is the Model D or Model E, made by Concept2.

The Concept2 erg operates mechanically, and simulates the rowing stroke very accurately using a wind-resistance flywheel attached to a chain. The seat slides backwards and forwards on its railing, just like your seat does in your boat. Concept2 ergs are highly reliable and used all round the world by some of the best rowers out there.

The major differences between the Model D ($900) and Model E ($1260) are to do with the construction – the Model E is slightly more sturdy, but the Model D is also near-indestructible. Another difference is that the Model E is slightly taller, meaning the seat is higher, making it possibly easier to get on and off if you have a tough time bending down.

They are connected to mini-computers and LCD screens which provide instant feedback on your stroke, with very detailed information, including 500m split, distance, stroke count etc. There are even some cheesy but fun games built into the mini-computers, such as The Fish Game, which make your tedious rowing piece a little more fun.

There are two types of monitors (computers) available, the newer PM4 and the older PM3. I’d suggest getting the PM4, although I’ve never used one myself (the PM3 still being quite common). As I understand it, it has more advanced networking capabilities than the older one.

Regular erg practice can improve your technique, stamina, speed, and possibly help you lose weight.

They’re both available direct from the manufacturer, Concept2, and also on Amazon.

Here’s a link to the Model E on Amazon:
Concept2 Model E Indoor Rowing Machine

And here’s a link to the Model D:
Concept2 Model D Indoor Rowing Machine

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Last Tuesday I had the chance to try out the new iPhone app from Performance Phones LLC using NK’s speed coach technology. The app is called Speed Coach Mobile, and uses the accelerometer and GPS system built in to the iPhone to record data about your rowing workout.

You can get the app by clicking the link below:

I mounted the phone next to the Cox Box, in two duct taped ziplock bags, with some silica gel to absorb any condensation inside the bags. The iPhone is very fragile when it comes to water exposure, even more than a regular phone or device: it has a water sensor that causes the phone to irreparably shut down at the slightest exposure to water (I tried out this feature a few months ago, ack).

Output from Speed Coach Mobile, Facebook, and Google. Click to enlarge.

Having the app next to the trusty Cox Box, I was able to compare the accuracy of the strokes-per-minute feature. I am happy to say that the two devices were within half a beat of each other for the entire workout. It was very impressive.

The main screen of the app shows 500m split, strokes per minute, distance in meters, time of current interval, average split, stroke count, interval number, and time of day. All these fields are customizable so you can set it up to show more or less.

In the preferences you can set it for the various types of boat you row, for example, row, kayak, even dragon-boat. As far as rowing goes, it’s designed to work with any size boat, from single scull to 8′s.

Our plan was to do 3x 12 minute pieces at 90% pressure, followed by 6 minutes of paddle / rest. It was very simple to program this workout into the app and things were looking good, but we ran out of space in the marina to do the workout. It would be very good for that kind of thing though because of the timing and interval features.

Today I have uploaded the workout details to Facebook, where you can tag the team members, and even your coach. A stack of data is available, graphs and maps too.

An aspect of the app that is not so good is that the upload to Facebook costs money (I don’t know how much per upload). They give you 15 free uploads, but still, I don’t like that, considering the app’s steep cost of $65. I understand that the app was difficult to develop, and that the rowing community is relatively small (their reasons for the high price), but that seems irrelevant to me, the end user. How about pricing the app at $70 and providing free uploads? Most Garmin sports watches have free upload software that comes with them.

That said, the cost is still roughly half the price of a real Speed Coach (not including the cost of your iPhone), and it is a fantastic product. I absolutely recommend it.

For more information head to iTunes:

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Here is a message from Los Angeles Rowing Club’s Coaching Coordinator, Chris Reins:

My favorite workout on the erg is a 24 minute workout that builds over the course of the piece. Here’s how it breaks down:

3 min “on”; 1 min “off” x 6

• 1st interval: 3 min @ 70% pressure; 1 min paddle
• 2nd interval: 3 min @ 75% pressure; 1 min paddle
• 3rd interval: 3 min @ 80% pressure; 1 min paddle
• 4th interval: 3 min @ 85% pressure; 1 min paddle
• 5th interval: 3 min @ 90% pressure; 1 min paddle
• 6th interval: 3 min @ 100% pressure, 1 min paddle

To translate the pressure into splits, you can do the following:

Start from your 100% pressure split — what can you sustain for 500 m? Let’s say it’s 2:00 / 500m. You could start your first interval sustaining a split of 2:15 – 2:20 and work the numbers down from this starting point.

My favorite workout on the water is 60 stroke pieces at various ratings.

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By Maeve McCaffrey for Los Angeles Rowing Blog

Athletes of all kinds are adding yoga to their lives to help improve their performance with gains in strength, flexibility, focus and breathing. It can sometimes be hard to find the time to fit a regular practice into a heavy training schedule, but a regular practice doesn’t necessarily need to be a formal class. You can cultivate your personal practice and focus on some key areas that can be beneficial, specifically for rowers and injuries commonly associated with rowing.

Rowing is like moving meditation to me, whether solo or team based. The fluidity of movement, the connection to nature… I think you’ll be surprised the similarities in yoga.

The basis of a successful yoga practice starts by cultivating the breath, and it’s one of the fastest ways to boost your performance. By learning to breath properly, you become more efficient, calmer, and focused. I could talk about this for hours, but I’ll spare you, and instead try to give some key points, starting with some quick anatomy.

Alveoli are air sacs where oxygen and carbon dioxide are exchanged. There are more blood capillaries surrounding the alveoli in the lower portion of the lungs, allowing for a greater exchange of oxygen and carbon dioxide there. If you never learn to tap into that section of your lungs, you’re not as efficient as you could be. Most people breath only into their chests, never bringing the breath deep. It takes some practice to become prolific in this, and with the number of times you take a breath over the course of they day, improper breathing is a hard habit to break!

Proper breathing will also help your core strength and help prevent back injury – from what I understand, the foremost injury in your sport — in a couple different ways. The muscles that facilitate proper breathing are the same muscles you need to keep strong. The main breathing muscle is the diaphragm, and its only purpose is to do just that breath, but because of its attachment to the lumbar vertebrae, when it descends (upon a FULL inhale) there is a slight decompression on the inter-vertebral discs. This allows the discs to experience more fluid exchange, which helps to combat disc degeneration. You don’t reap this benefit if you aren’t breathing fully. The other major muscles in breathing are the intercostals (muscles around the ribs) and the abdominals. You can strengthen these muscles just through breathing exercises. Really! We will start with the basic three-part breath exercise.

Three-Part Breath

Placing hands on belly, just below the navel, inhale, allowing belly to expand in hands, and then exhale while the navel moves toward the spine assisting in emptying the lungs. Repeat “belly breath” five times.

Place hands on sides of rib cage, just below the nipple line. Initiate the inhale in the belly and then allow rib cage to expand sideways in their hands, exhaling while the rib cage resumes its original shape, and the navel draws to the spine to empty the lungs. Repeat five times, focusing on the rib cage expansion.

Place hands on upper chest, below collarbones. Initiate the inhale in the belly and ribs, and then allow chest to expand into hands, exhaling while the chest falls, and the ribs and belly release to empty the lungs. Repeat five times, focusing on the chest expansion.

Place one hand on belly and one hand on chest. Inhale, allowing the belly to expand, then the rib cage, and finally the chest for a complete inhalation. Exhale, allowing the chest to fall, then the rib cage to release, and finally the navel draws to the spine for a complete exhalation. Repeat five times, focusing on linking the three parts of the breath.

You will want to try and keep this basic three-part breath throughout the posture (asana) portion of the practice. Focus on your body working as one unit, even when you are emphasizing the strength or stretch of certain muscles. I often ask my students to try and breath with their whole body and to think of all movement originating from their center. Keeping the breath mindful keeps you clear and present, which obviously has a huge translation to your performance athletically. The following postures will help open areas that are overworked or tight, and build strength in muscles that support your joints and spine.

Downward Facing Dog (Adho Mukha Svanasana)

http://www.yogajournal.com/poses/491

This pose helps to open the entire backside of the body, especially the hamstrings, calves and Achilles tendons. It creates strength in the shoulder girdle and upper back among other things.

Low Lunge (Anjaneyasana)

http://www.yogajournal.com/poses/2494

This pose will help to open the hip flexors and quadriceps, stabilize the back and core, and challenge balance. It is the building block for many standing poses, including twists, which help keep the back supple and flexible.

Side Plank Pose (Vasisthasana)

http://www.yogajournal.com/poses/783

This is a great pose for building total body strength with a focus in your core, wrist and shoulder. If you have any pre-existing wrist issues, you can practice on your forearm.

Intense Side Stretch Pose (Parsvottanasana)

http://www.yogajournal.com/poses/1675

I love this pose for opening your hamstrings and spine. Focus on staying long through your spine as opposed to rounding the back for best results.

Bridge Pose (Setu Bandha Sarvangasana)

http://www.yogajournal.com/poses/472

I often use this pose as a platform for practicing the three-part breath with intensity. In this position you are able to feel the full capacity of breath expansion. Be very mindful of your lumbar spine and keep it long, finding the space in the upper (thoracic) spine.

Corpse Pose (Savasana)

http://www.yogajournal.com/poses/482

This is my favorite pose, and by far, the most challenging. Many yoga students think this is the one they should leave out if they are pressed for time, but I think it ranks as one of the most important. It is how you allow the physical practice to create pathways in your mind. It is the culmination of this mind/body journey we partake in as we practice yoga.

Above all else, be patient with your practice and let it be fun. The carryover into your performance will happen naturally. Enjoy!

Maeve McCaffrey is a yoga instructor and Personal Trainer at The Sports Club/LA in West Los Angeles.

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The new competitive mens’ boat met this morning for the first time at Cafe Buna. Mike, Arthur, Riggs, Ryan, Tim and Simon discussed the boats priorities and strategy over the next year. At the moment we’re going to create one 4+ with the possibility of a second one that can be combined to make up an 8+ if need be. We’re going to focus on 2,000 meter races, and go for gold. Great job, guys! I can’t wait to start training with you (that is, if I make it into the boat!)

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