GET OFF YOUR SOFA AND ONTO AN ERG!!!

 

It's not worth lying, so let's set it straight: rowers don't particularly care for winter. But that's ok; there are a number of ways to deal with it. Better yet, it's a time that can be used for great improvement.

 

The key to winter training is to set up a regular workout schedule. If you can stay motivated by yourself, write out a plan and stick to it. Go to a gym with another person if you can.   If you can't make it to a gym on your own at least three times per week, consider joining AARC's winter training program. If you do this program, and take it seriously, your fitness level will improve and you will gain a deeper understanding of some basic elements of on-water rowing technique, including slide control, ratio, and power application, to name a few.

 

AARC's Winter Training practices are a chance to learn (or re-learn) how to use the erg as a fitness and training tool for rowing. Each night/pair will have a workout which is part of a development program that will run throughout the winter. The workouts for 09-10 are developed by Adam Siroky, AARC coach and Coordinator for the training program this year. Over the course of the winter workouts will increase in duration and intensity; they are intended to be demanding, and periodic progress testing will be held. Most (but not all) sessions will be supervised by AARC coaches. They will instruct in proper technique, explain and lead workouts, and otherwise motivate you to improve. If you do this program, and take it seriously, your fitness level will improve and you will gain a deeper understanding of some basic elements of on-water rowing (slide control, ratio, and power application, to name a few).

 

Schedule

AARC's 2009-2010 winter training program starts on Monday November 30, 2009 and runs through March 26, 2010. There are 3 sessions available: 

Session A practices will be held Monday/Wednesday/Friday from 6 to 7 PM. 

Session B practices will be held on Tuesday/Thursday from 6 to 7 PM and Sunday from 10am-11am. Session C practices will be held on Monday/Wednesday/Friday morning from 6-7 AM.

There are no coached sessions Tues/Thurs morning, but there is possibility of un-coached access (TBD).

 

Due to the large number of participants and limited number of ergs (22 max per session), participants must select Session A, B, or C at the time of registration.  There is no difference in sessions; the MWF sessions and the TTHSU sessions will follow a similar schedule.   Make-up classes for holidays will be discussed at the time of the absence by the entire group.  

 

Commitment

The benefits of erg training three times/week are quite dramatic for aerobic capacity, total fitness and general health.

  

Workouts

Each practice has a set workout that is part of a development program that builds through the winter. The workouts are developed by the head coach for the AARC winter training.  Over the course of the winter the workouts increase in duration and intensity. They are intended to be demanding and rowers' progress in fitness and technique will be tested periodically. Most sessions are supervised by AARC coaches, who instruct in proper technique, explain and lead workouts, and otherwise motivate us to improve.

 

Equipment

Winter erging sessions are held at the Boathouse, using AARC's ergs. The boathouse is unheated, so dress warmly with layers that are convenient to take off as you warm up. The Winter Training program's fees are structured to allow for erg replacement  to better accommodate member interest.

 

Fees 

AARC winter membership fee= $15.00 (expires 3/31/2010)    REQUIRED FOR NEW MEMBERS ONLY

December fee = $30.00

January fee = $30.00

February fee = $30.00

March fee = $30.00

All monthly sessions require a minimum of 8 registered participants per month.  Sessions will be evaluated on a monthly basis to ensure they meet this target. Sessions that do not have 8 registered participants per month will not be coached.

Drop-ins

Drop-in erging is possible for $5.00 per event, provided an erg is available. Priority on the ergs will be given to rowers registered for that particular time.

 

Provided a rower has registered for a monthly session and has paid in full, they can “drop in” on other nights outside their normally scheduled sessions, at no additional cost. Priority on the ergs will be given to rowers registered for that particular night.

Registration

If you are not currently a member, you will need to sign up for AARC winter membership  on the AARC website.

Members will be able to register in the following way:
   * From the home page (aarc.clubexpress.com), click on the “Event Calendar.”
   * Go to the month of December and choose session c: Monday/Wednesday/Friday AM or Session A: Monday/Wednesday/Friday PM or Session B: Tuesday/Thursday/Sunday by clicking on the highlighted *Monday or Tuesday* dates.
   * If you are new to winter erging, you can find more information on the “Winter Training” link on the registration page.

Questions
Have questions about winter training with AARC? Email the club at wintertrain@a2crew.com to get answers.