This week will conclude with our first head races of the season, fortunately we’ve prepared for them throughout the summer and first weeks of fall. We’ll continue to build our endurance, stroke length and matched rhythm, applying these tools both in practice pieces and races.
In practice we will also continue to incorporate “three strokes and pause” finish pauses and hands away pauses as a means to work on boat feel and run. A strong, matched finish with proper posture and control optimizes boat speed. Be sure to finish strongly and match your feather to stern pair, sit up on the front of your butt (not slouched over), keep your body still, and feel the boat through your glutes and feet. If the boat is down to one side, slight pressure on the opposite glute and footboard can help it even out. Coxswains will make these pauses a little longer than normal, steer straight, and let the crew “teeter totter” a bit to try to find the set before the next “three and pause.” The set will not be perfect – these are difficult drills but will help in the long run. We’ll do these mostly at low rates but with strong pressure.
A note on ratings in general – we generally warm up at low rates (16-20spm). There is no need to change rates and “hit a 20” during the warmup unless unless specified by the coach. Similarly – when a boat is not going particularly well during practice we will more often respond by DROPPING RATE and INCREASING PRESSURE – not the other way around.
- Monday – warmup by sixes on the square, focus on length and handle heights, then on the feather. Incorporate “3 and pause” drills at the finish. Next go all 8, and do 2-3 hard tens at 24-26spm to get ready for workout Workout: 3-4 x 1 mile at 24-30 spm (coaches and coxswains will decide for each boat) at or above race pressure. Long paddle between, we’ll use the ‘one mile courses’ as we did last week. 3 x 20 leg lifts and stretch.
- Tuesday – warmup by sixes on the square, then on the feather. Two rounds of “3 and pause at the finish” drills. Then two round “3 and pause” at hands away. 2 x 25′ steady state rating pyramid – 5 minutes each at 16, 18, 20, 18, 16. 3 x 15 shallow one leg squats (each leg) and 3 x 20 scullies
- Wednesday – warmup by sixes on the square, focus on length and handle heights, then on the feather.Next go all 8, and do 2-3 hard tens at 24-28spm to get ready for workout Workout: 3-4 x 1 mile at 24-30 spm (coaches and coxswains will decide for each boat) at or above race pressure. Long paddle between, we’ll use the ‘one mile courses’ as we did last week. Stretch.
- Thursday – long ‘head race warmup’ – out past HOTA start line. Use “3 and pause” drills. One HOTA race piece with “focus 20s” at each 1000m – for finishes, for catches, for length, for leg drive – or other focus as per coach or cox. 24-28spm depending on boat. Pressure will be a little LESS THAN 100% for those racing this weekend. Cool down and stretch.
- Saturday and Sunday – HOTA and SHOP regattas.