What Was Your Work Out Today?

Another team row in a four, a little longer this time. Hoping to scull in the morning (double) if the weather's OK as forecast.

aokoye wrote: »

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That was a super helpful way to conceptualize check.
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This is making me want to learn how to scull in a single even more now which might happen this summer, knock on wood (it's a big might - sculling will probably happen, whether or not I get out in a single is dependent on a lot of things all of which are out of my control).

* That's one thing that will check a boat, but only one of many.

* Singles are kind of excellent for technique, in that there's no one else to blame. Perhaps that's why I don't enjoy them as much (I usually scull double). Our neighborhood Div I college coach sends the varsity squad out in singles and doubles lots in the Fall, even though they only compete in sweep, because the small boats are so much more brutally honest with a person than is a four or eight.

MikePfirrman wrote: »

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The huge advantage of OTW is obvious, it's more fun and the live comradere. Plus, you have someone live, everyday you row, watching your form. That's the disadvantage to indoor rowing. Though I've gotten pretty decent at it, even my form slips a lot in subtle ways and, before I know it, I'm in sloppy habits that are hard to break.
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I know many indoor rowers that can throw out an hour on the erg with identical SRs and paces every single split nearly every time. Not that OTW rowers don't have that but they are not as into metrics from what I've seen. They leave the metrics up to their coaches and the cox and just are great "foot soldiers". Let's face it, if you're college crew, you do 200K a week, so they break them down mentally so they don't think, just do.

I also envy OTW rowers. The new house was between Tucson (in the mountains) and Chandler (near Phoenix). Chandler has an OTW rowing club that crosses over to indoor training. It would have been right down the road for me. We chose Tucson, so I might have to wait till retirement to actually get in a real boat!

Partial misimpression, I think: Not all OTW clubs have routine coaching. My mid-sized-city sculling club doesn't, for example. We all have keys to the boathouse, and go take out boats when we choose. No safety launches, no regular coaches, row at your own risk. Some summers one of the college coaches will offer coaching for pay, or something like that. And I've actually gotten a lot of good coaching on the erg (lots during Winter training for my team, some at on-water camps), maybe even nearing the total hours of on-water coaching (pretty extensive on-water paid coaching, camps, classes, etc., over the 15+ years).

Even today's team row was short-handed, so a coach in cox but no launch . . . and though skilled people can be scary perceptive based on boat feel, what a coach can do from a bow-loaded cox seat has serious limitations.

I think you'd find that masters single scullers are often quite metrics driven (and other masters, especially in non-coxed boats, though a lot of masters coxes don't do that much coaching vs. the rowers filling that function themselves). Consistent pace/SR isn't necessarily the goal of the metrics, though. IME, more about using metrics to refine pace via technique (distance per stroke, improving pace vs. physiological intensity with technique changes, that sort of thing).

If you'd like to try rowing (sculling), a Craftsbury Sculling Center vacation could be an excellent thing: Fabulous coaching, beautiful surroundings, excellent food (made on site from scratch, much of it from locally-sourced ingredients), surprisingly affordable, and they will accept beginners at some sessions - there were one or two when I've been there. I've known some couples who rented one of their cabins as a Vermont vacation for both, even though only one was a rower. It's a great experience.

P90x shoulder and arms!

I plan to go after work, and will do:

-30 min. on treadmill.
-30 min. total body workout routine (It's an area Planet Fitness offers which has a mixture of weight machines and cardio you do. If anyone goes to PF, I would suggest trying it out - I personally really enjoy it!)
-15 to 30 min. on treadmill. (Depending on how ambitious I feel.)

I can't wait to get out there and kick butt!

Quick elliptical session between meetings

Insanity Cardio Recovery and Insanity Cardio Abs

Intervals on the elliptical in the a.m. Yoga and press handstand core work later...

A 30 minute HIIT workout that included:

Jump squats
Speed skaters
Lunges into airplane
Crunches with a reverse crunch
Mountain climbers
Plank to toe touch

20 minute walk warmup
Deadlifts 3x5
One arm DB bench press 3x6
DB row 3x7