THE MAIN GOAL of winter training is to make the body adapt to low-oxygen environments and expand the aerobic capacity for rowing.  A higher aerobic capacity enables the body to use oxygen as fuel before it resorts to an anaerobic state.  Aerobic capacity can improve through constant pushing on the aerobic/anaerobic threshold.

To achieve this first goal, we will train on the ergometers (ergs) in both short and long rows, and run.  The workouts will vary in intervals and length, but to see the most improvement you can never lose your intensity.  Don’t say, “I can’t,” say “Next time I’ll do better.”  Motivate yourself through competition and self-betterment, and the boats will fly come springtime!

THE SECONDARY GOAL of winter training is building strength.  A good aerobic capacity will allow you to row hard for longer; a strong build will allow you to row harder.   There are many schools of weightlifting that accomplish different things: small sets of repetitions with very high weights build strength and mass, and large sets with smaller weights build endurance and toning.  As rowers, we want to build strong, high-endurance muscles that will allow us to row harder for longer.  This calls for weight circuits with very high reps. These will focus on rowing muscles, with exercises like bench-pulls, squats, and sit-ups.

There will likely be erg testing every few weeks, and the coaches will let you know workouts in advance.  Test results are only one of the factors coaches will take into consideration when making boats.  Just as important are improvements, potential to develop further, dedication to workouts, and attitude.  Any and all inputs will be welcome and considered, but coaches have final say on what the workouts will be.

The more you practice, the more prepared we will be for our racing season!

Remember: “It takes twice as long to get into shape than it does to get out.”  –        Coach Walter “Buzz” Congram

Rules and Expectations

Rowing as a sport requires a lot of self-discipline, and how seriously you apply yourself fairly directly determines how well you will do.  This being said, the coaching staff this year is somewhat relaxed but has just come from fairly competitive programs.  As such, we expect rowers to monitor their own behaviors and judge whether or not an action is detrimental to the team.

Though some of these may seem obvious, it can’t hurt to spell out some a few base rules and expectations.  During practice:

  Rowers are expected to follow all of the coaches’ instructions.  This is not only because a focused team is much more effective, but also because not following specific instructions can result in injury.

Coaches may apply punitive measures to rowers who continually misbehave or interrupt practice.  For minor infractions, this may just be a set of push-ups or sit-ups, but for major infractions coaches may need to contact the rower’s parents or suspend the rower from practices.

Rowers are expected to prepare themselves sufficiently for the spring season.  We are offering a great way to get in shape, meet the other rowers and coaches, and develop rowing specific skills.  If a rower cannot make the majority of these winter practices and wants to be seriously considered for a top position, the rower must make his/her own effort to get in good shape for rowing.  We understand that other activities may schedule during rowing workouts, but unprepared rowers will be unpleasantly shocked when they realize that they aren’t ready for rigorous spring training and racing.

Rowers have the right to expect certain things from the coaches, as well.  If a rower has a concern they want to address with a coach, the rower can ask to speak privately with two coaches, who will work to correct the problem.

For a full list of other team rules, read http://www.fairfaxcrew.org/30.html.

 A few other things: 

Winter season may be cold.  Wear layers, with spandex for erging on the bottom!  Also bring shoes you can comfortably run, erg, and lift in. 

Bring a water bottle and hat.

Rowers must have completed a physical exam before they are allowed to attend practices.

After school buses are on Monday and Thursday.  Practices will be ended earlier these days to accommodate rowers who need to get home by bus.

If you have any major medical concerns that may affect your ability to practice, please make the coaches aware of your specific conditions!

Winter training is open to all eligible students at Fairfax High School.  If you know someone who might be interested in working out with the team, even just for the winter sessions, feel free to introduce them to the coaches and bring them to our training!

If you need to discuss money or organizational issues, talk to the parents’ board.  If you need to discuss practice schedules, injuries, or things directly related to rower training, contact me at mattscottwm@gmail.com.

And finally:

Research shows that you won’t get diminishing returns from steady state aerobic work of up to 2 hours a day.  It IS possible to work out in addition to rowing practice and see additional increases in aerobic capacity and endurance.  HOWEVER, talk to your coaches and listen to your own body’s limits before attempting a heavier workload.  Overtraining is a very real thing, and can put you out of commission for days, weeks, or even months.

Let’s enjoy this season!