Coach’s Note: SatM - You will see we are once again receiving training notes as this week’s workouts are posted in “rowing-workout-masters” Slack channel as well as I’ve placed them on this SatM blog for continuity. As we are re-entering our sport, it is very important to do a light hip/body warm up just prior to your row. Please take 5 minutes before your start time to do the warmup below to help you prevent injury.
Warm-up: standing at a railing, swing left leg like a pendulum to open up your hip/pelvis area. Begin with easy movement and gradually get more dynamic through 30 swings. Repeat for the right leg.
Next, A) step forward with left leg to a lunge position, knee on the ground to do a hip flexor stretch (hold 5"). B) Place right hand on the ground to balance and take left arm straight up overhead, looking over your shoulder to get a thoracic spine stretch (hold 5"). C) Bring left arm down and hold/brace left foot with hand and, using elbow, press left knee outwards which gives your pelvis a stretch (hold 5"). D) Place both hands down by left foot and straighten legs, pressing heels to floor to give hamstring/calf stretch (hold 5"). Now repeat entire for right leg. Repeat for both legs 3x.
Focus: Continue to focus on quality strokes at low rates - 18, 20, 22 - and light pressure. We must allow our bodies to adapt to the strains we put on it when rowing. Many of you are not rowing during times when I am on the water so I won’t be able to directly coach you, however, all rowers can ask their safety boat operator/coach on the water to take a 10-15 second video of you. From this video, you can send it to me for review/advice/interpretation. This isn’t ideal but if you also send me what you ‘feel’ is happening, I should be able to help you with what is going on.
Lastly - the water is getting super busy. Stay on your side of the course and out of the middle of the course. If you are rowing slower than another rower, give way to the left (keep rowing) and let them know to go around you on the right. Be vocal with each other as needed and be cordial and patient. Remember boat traffic can be dangerous to rowers so make sure you are seen/heard.
-- Edited by Administrator on Monday 29th of June 2020 10:22:25 AM
