1) We finished the official part of the erg season and as of tomorrow we are back to regular practices on water.
The sun set time for Monday is 7:16pm, so let's try to off the water by 7:15pm. Starting from next week we should be ok to row till 7:30pm.
As I described in the previous message, for this month we are focusing on technique, blade work, body movement while improving efficiency.
It is very important to follow the technical progression during those steady state days (Day1 and Day 2) to be able to apply it then during Day 3 session (racing pieces);
The sequencing of the technical progression that i will be giving till the end of the month:
1) Handle control i.e. squaring in the right time; Dynamics of the blade immersion in the water; Leg drive and upper body angles; Coordination of blade placement and leg drive maintaining upper body angles; Second law of the drive; Blade extraction; Rock over (swing out of the bow);Recovery
Day 1) Technical work. Steady state.
Targeted distance to row: 10km
Technical objectives of the session: Handle control (squaring, feathering mode)
- To square the blade before arriving to the catch.
Practical skills: To coordinate squaring movement with horizontal movement of the oar, so that we don't do any abrupt squaring at the very last moment before the catch (skying would be a result of this kind of mistake).
Day 2) Technical work. Steady state.
Targeted distance to row: 10km
Technical objectives of the session: Dynamics of the blade immersion in the water
- Blade placement at the end of the recovery.
Practical skills: The focus of the session would be to start placing the blade in the water at the end of recovery (if the blade still above the water when you are already at the complete catch phase, then by placing it with the leg drive you are going to miss some good amount of water and also by the time when the blade get's locked/ anchored you are going to loose more then 1/3 of your leg's drive length. Therefore, we are trying to be focused on immersing the blade in the water as we finish the recovery phase, so that when we start the leg drive we lock/anchor the blade sooner.
Day 3) Warm up for 3km. Focus on clean blade extortion during the warm up. Add 6-8 x 8-12 power strokes at rates 22/24/26 to prepare for the racing pieces.
2 x 1500m R22/24
2 x 2000m R24/26
Should you have any question about the technical descriptions written above, please feel to reply within this blog.
