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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. See the Land Workouts page for advice on designing your own erg workout routine and for more information on crosstraining.
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.
Practices
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 are
developed by the AARC coaches. 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 sessions
will be supervised by AARC coaches. They will
instruct in proper technique, explain and lead
workouts, and otherwise motivate us 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, power application, to
name a few). The current workout plan is posted here.
Schedule
AARC's 2007 winter training program starts on Monday
December 3 and runs through March of next year.
Practices will be held Monday-Friday from 6 to 7 PM.
If specific interest warrants, we can schedule
additional weekday evening or weekend sessions.
Commitment
We hope that individuals will personally commit to at
least two sessions per week. This form of training
will become serious exercise, and attending only once
per week will seem very demanding. We hope you will
want to do three times per week. The benefits are
quite dramatic for aerobic capacity, total fitness
and general health. If there is sufficient interest
we may be able to develop separate workout plans and
schedule times for the "committed groups" and for
other drop-in participants so as to meet the needs of
both groups.
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 AARC coaches. 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. Some sessions
are supervised by AARC coaches, who instruct in
proper technique, explain and lead workouts, and
otherwise motivate us to improve.
The workouts are periodically made available online
for AARC rowers who can't attend winter erging
sessions.
Equipment
Winter ergings session are held at the Boathouse,
using AARC's 10-12 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 as well as for increasing AARC's number
of ergs to better accommodate member interest.
Fees
Annual Membership Fee = $45 (Annual membership runs April 1, 2007-March
31, 2008 and must be paid to participate in any club program. This fee
is prorated to $10.00 for new members joining the club for winter erging.
Winter training 4-week membership (3 workouts/week) = $35
Winter training 4-week membership (2 workouts/week) = $25
Winter training drop-in rowing fee = $5 -available in $25.00/5 session
increments.
New winter erging membership fee= $10.00 (expires 3/31/2008)
Please read and be aware of our Refund Policy prior to making the
commitment to our programs. All requests for refunds must be made in
email or in writing prior to the start of a program*. Refund requests
must be submitted by email to the Membership Chair (info@a2crew.com).
1) No refunds are given for drop-in rowers. 2) If you withdraw from a
session within the first week of that session, you may receive a 75
percent refund or credit for another session in the same year, minus a
$5.00 processing fee. 3) If you withdraw from a session beyond that
time, NO REFUNDS WILL BE GIVEN. 4) No credits will be carried to the
following year
*Exceptions may be made due
to injury. Registration Registration for AARC Membership and all AARC
programs must be done through the SPORG online
membership registration system. The appropriate SPORG
forms can be accessed by clicking the red "Register"
buttons on each page. Credit card transactions happen
online and checks are not accepted.
Registration for AARC membership and registration for
individual adult rowing programs must now be done on
separate forms. Every rower (except for participants
in learning programs) must complete the Membership
Form and pay the Membership fee once a year (prorated
for ergers). Every rower must then complete the forms
for the programs that he or she wants to participate
in for the appropriate months or season. Please pay
as many fees as possible using one SPORG "basket;"
this minimizes our administrative costs, and we can
pass the savings on to you.
If you have registration questions, please email
info@a2crew.com.
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