Rochester Rowing Club

A program of stretching and strenghtening core muscles will protect your lumbar spine from the kind of injury that comes from an all out effort over racing distance. Stretching the hip flexors first, followed by hamstring streches, and bridging will stabilize your lumbar spine and core muscle groups.

http://www.usrowing.org/Safety/BoathouseDoc/backstretc.aspx

Last night, we were preparing for a piece on Silver Lake, I glanced up to see a spectacular American Bald Eagle overhead whose head and tail feathers gleamed brilliant white in the setting sun. I told the kids to look up and what a spectacular sight they saw. We all looked on with awe as the eagle circled and flew back over us.

Mike Teti, coach of Princeton and the 2004 Gold Medal winning Olympic men’s eight described an identical practice stopping event on Lake Carnegie during preparation for their victorious season. He was coaching our high school reunion eight on Lake Carnegie when he stopped our row to tell us that story. We were spellbound. Mike had never seen an eagle flying overhead at Lake Carnegie before and now it flew right down the lake where the men’s eight was headed.

Both the Lake Carnegie and Silver Lake events were practice stoppers – an omen for the gold medal men’s eight and for our RRC rowers.

We will always remember this spectacular sight.

These tips are different from what you might expect. Please read the article from the New York Times Health Section.

http://www.nytimes.com/2008/09/15/health/healthspecial2/15eat.html?_r=1&...

Bring water or replacement liquid to every work out - there is no better way to kill the benefits of a work out than dehydration. Small amounts frequently is the way to go.

From Youth Rowing Digest - quoting a coaching great

"One of the reasons for the growth of interest in rowing is
that it is the perfect form of exercise. Rowing calls into play every
muscle of the body. It calls for skill, courage, stamina and
discipline." - Ky Ebright, Crew coach 1924-1960

Whether you are a beginner or an experienced oar you can improve technique on the erg and become a better rower. The United Kingdom Concept 2 web site has material to help you visualize proper technique and to identify and correct common faults. The animated and video sequences are especially good, not to mention the British accent. Get someone to help you with your technique. Mirrors are helpful too.

Here is the link: http://www.concept2.co.uk/training/technique.php