Monday PCB mid-day

I'm pretty tired and pressed for time--didn't get a lot of chance to look these over.  Comments are short.

Monday afternoon seat racing lineups:

Gini(Sarah)                                        Phoon(Steph)                                       Mollie(Lopa)
Beth(str)                                             RachelS(str)                                         Tera(str0
Kate                                                    Kaela                                                    Kat
Lulu                                                    HannahM                                             Jo
RachelB                                              Renee                                                   Allison

ARG:  Mandy/Blaze                                        Midnight:  HannahH/Kelly



Boat sitting on port both tonight and Monday AM.  Make sure everyone is releasing at the same time with the stern pair.  Renee out a little early in these first strokes.  Happy with with catches here on Stbd.



5' @ 30.  Blaze get out cleaner @ finish.  Renee a bit late.  RachelB chin up at finish.  Stbd catches start rough get better at :16.  Good port catch at :36  Tera you can see you're a bit short at catch.



Kelly late occasionally here.  Look at the shoulders, Jo and Kate.  HannahH a good example of body control.

Spring break Sunday

Some vids from Saturday afternoon and Sunday morning.  I think the team was really tired and not "home" on Saturday.  Rowing was distracted and missing some power.  Sunday morning was better.  Concentration on catches seemed to help both boats.



Less said about Saturday afternoon, the better.  But I'm putting this here for comparison to the next vid:



End of catch practice.  Immediate improvement over the evening before.  Tera, you can see why I'm asking for a bit more length at the catch to bring you in line with rest of port side.  Renee, catch you a bit late on square up occasionally.  Allison, I'm happier about your release.  Perhaps a tiny touch early, but mostly where it should be.  Overall, I'm really happy with the improvement in this boat in just one day.

Now the same treatment for the Roz.  Saturday time trial:



And then Sunday:



Time 2:53, 5" faster than night before.  Kate digging occasionally now.  There's improvement.  Watch roll up timing.  Esp nice stbd catch at :22.  Ports very nice at 1:07 and 1:13 Kelly still digging.  Fast catch doesn't mean driving the oar deep.  Jo--freeze at :1:24.  Need stronger upper body--sitting tall at the finish and swinging through.

For comparison, here's last year's V8.  Note the short finishes.





When you realize you've got the sculls in backwards, it is not usually a good idea to try to switch without docking.

Spring break plan

I've tried to plan out spring break every year.  Some years I keep closer to the plan than others but I'm expecting to follow this to the letter.  A change from many years is the Gluckman workout much earlier in the week and the peak work coming early as well, with a slight taper towards the end.  As I've said, I'd like to see higher energy levels at the John Hunter regatta this year.  Traditionally, we have not performed well at that race and I'd like to change that outcome.  Some of our old friends from Clemson, Florida, Georgia and Rollins will be at John Hunter this year.  On with the show:


Friday 3-17

2k Erg Test

Purpose:  Evaluate the fitness and mental toughness of each athlete

2:30pm start:  Mandy Renee

4pm start:  Allison RachelB Tera Blaze Lulu HannahM

4:30pm start:  Beth HannahH Kelly Kate* Kaela Stacks Kat Jo*

*currently sick/injured

Everyone please confirm if these start times work for you and if not, when.


Saturday  5pm  11k goal  

Long row 4' on 1' off turn at 6pm or end of the Grand Lagoon Marina past bridge, whichever comes first.  TIME TRIAL over 800m course w/ start and 20, settle 32-34

Purpose is to work the kinks out of the travel day and knock off the sand from beach Olympics.  Sightsee a bit--welcome to PCB

Sunday 9am  10k goal

Purpose: to concentrate on catches and length at the catch.
DRILLS:  Half boat row (Lulu knows this one), back down drill, 1st 3" drill, legs only rowing
2x19' pyramids 18-24 and 20-26  Lower rates to give boats time to concentrate on the catches and make positive changes

5pm  14k goal  

Purpose: Catch concentration and aerobic fitness work.  Introducing catches at higher boat speeds and ratings
4x10'  1 at 22-28 spm, 2 at 24-30 spm 1 at 26-32 spm.

Monday 9am 10k goal

Purpose: Concentration on core body control throughout stroke.  The position of the body at the catch must be the same as at body over.  Shoulders on top of a stacked backbone, chin up and inside shoulder low and over the gunnel.  The body should draw the athlete up the slide with the hips and core, instead of toes and feet.

DRILLS: Cut the cake, Accelerate 5s, Pause at body over, feet out rowing
6x5' 20, 22, 24, 24, 30, 32   Lots of time in early races to get on the centerline and set the boat.

5pm 5k goal  

SEAT RACING  Expect 5-6 runs over the 800m seat race course.
Purpose: identify difference between athletes with eye toward selection of top 8, 2nd 8 and/or LW4

Tuesday 9am  16k goal  NOTE: Practice time changeover day.

GLUCKMAN  34-36-38
Purpose:  Comfort at higher ratings, timing and body control carried over from earlier outings

2pm  16k goal

Beach Row  4' on 1' off 20, 22, 24, 22, 24, 26, 24, 26, 28, 24, 24, etc
Purpose: Improve boat set and physical fitness.  Concentrate on body control and finish timing

Wednesday  6:30am 12k goal

Purpose: Reinforce body control.
DRILLS: Cut the cake, pause, outside arm only, feet out rowing
2.19' pyramid, 18-24, 24-30spm

2:30pm 5k goal

Jay's patented start workout.
Purpose: Polish up our start skillz.
Expect 4-6 runs up the 800m course
TIME TRIAL

Thursday 6:30am  10k goal

2x2k 1st at race pace, second at 26-28 w/ starts  Lots of drills in between.  1st 3", half boat rowing, legs only

Purpose: Comfort with the 2k distance, comfort with settling.  Practice of race moves like triple 7s, power 10s,  Reinforce catch skills

2:30pm  16k goal

Beach Row  4' on 1' off 20, 22, 24, 22, 24, 26, 24, 26, 28, 24, 24, etc
Purpose: Improve boat set and physical fitness.  Concentrate on body control and finish timing

Friday  6:30am

Swing/pop 2k.  One final 800m TIME TRIAL

Purpose.  Buh-bye PCB.  Get ready for John Hunter.  Positive final row before de rig and load for home.

Sunday morning vids

No, I have no vid of Rachel flipping.

Start with the pair:



Hannah a lot of water flipped into the air at the release.  Swing through a bit more.  I catch you early on Beth at the end.  Both of you keep thinking about swing.  I know it's difficult to find in a pair, but the longer the knees stay down the longer the boat runs.

Now the Mollie:





Both starboards are digging here, with makes getting out of the water clean at the finish difficult. Don't drive the shaft into the water.  First couple of catches are good, then rowed in and then improving later.



Second catch was good.  But if you freeze at :03, you can see both HannahM and Lulu out of the water before the handles get close to the body.  Need to hold the finishes in more.  At :11, watch the body control in the Gini.  Jo and Kelly falling away, Kate mainly on the centerline. Renee, careful to hold the knees down a bit more to let the body get over at :32.



Issue here is catches being rowed in. Kate, this stroke is short--missing at catch and release. Four different catches at :19. This is only at 32--need more precision and control at higher rate. Gotta keep going up there to get comfortable.





Kelly, digging too deep.  Lots of water trapped on the shaft.  Jo, after this was when I talked about tapdown.  The first and third strokes, you can see how you hit water immediately after the release.  A good thing--at :31 you guys respond well to a power ten.  

A personal request, in memoriam

I don't usually care about rain.  I've got two different types of rain gear so I'm usually as comfortable as possible.  I have learned not to row in wild thunderstorms.  It came from an incident during my high school career that is best forgotten.  Suffice to say my mentor tossed caution to the literal wind and we ended up walking an 8 a mile back to the boathouse without shoes over a gravel road.

So I cancelled this morning's practice as I saw storms rolling in.  The howling wind and crashing thunder outside made the decision a little easier and also woke the dogs.  So not only was I awake at 4am, but everyone was.

Sunday morning will be at 6:30omg in the morning.  Don't forget the time change!  We will be rowing in the dark, as usual.  I'll figure out lineups out of the survivors that make it.

Now.....on to a personal request I have for you.

This is my sister-in-law and her fiance, Tony.  He's step-father to my nephew, the father of my two nieces out in Salt Lake City and Sammi's next child that is on the way.  His car hit a truck a high speed and Tony was killed yesterday morning, 3/9/17, at 6am on his way to work.

They didn't have a lot.  Tony was the sole provider for the family due to Sammie staying home with the kids, 3 year old, 18mo and 7mo.  We've set up a GoFundMe page to support Sammi through this as much as we can and try to get her on her feet.  Now, I'm not expecting a lot of donations from a bunch of college students that already scrape and save just to row.  I see how many of you have to be "reminded" to pay your drivers, semi-formal tickets and everything else.  

I am asking for you all to please post that page on all your social media.  The more views that campaign gets the higher it appears on the GoFundMe directory.  That would be the greatest help we could get Sammi and the kids at this point.  Jessie will probably fly out there at some point soon and so you'll get to see me as a starving bachelor again.  It has been well established that I can't cook anything beyond breakfast anymore.

Thanks for your help.  Enjoy your semi-formal and the aftermath.  See you all on Sunday morning.

Friday 5am prax lineups

Remember to get all your erg work done on Thursday.  Steady state and other work that might be owed.

I'm seriously considering making Monday the OYO day next week.  Also, remember the 2k is gonna happen on Friday next week.

Oh, this is gonna be painful.  There's not enough coffee in the world for this.

Workout is 8x2' or 8x450m in the short course.  Some in the middle with have starts.  First few will be at lower rates, because I'm really worried about slide rush.  But the middle to end races will be at race pace 32-35 spm.  There will be a staggered start on some races.

Lineups:

Roz(Steph)                                                    Regulator(Blaine)
Beth(str)                                                       HannahM
HannahH                                                       Blaze
Kelly                                                              Lulu
Kate                                                              RachelB
Jo                                                                 Tera
Kaela                                                            Renee
Stacks                                                           Mandy
Kat                                                                Ro

Wednesday 3/7/17 Seat Race lineups

Molly(Sabs)                                  Gini(Sarah)                    Polar Bear/Lee/Edmonds(Steph)
Renee                                            Stacks                                           Beth
Kat                                                 HannahM                                     HannahH
Lulu                                               Jo                                                  Mandy
RachelB                                         Allison                                          Blaze

Let's do three boats tomorrow.  Because, what could go wrong?  Leave campus 5pm.


Update:  I PUT YOUR H ON YOUR NAME SARAHHOWARD.

UPDATE #2:  Looks like departure might not happen until around 5:30.  Make sure everyone makes it.  And everyone knows there's no space between Sarah's first and last name.  It's all one word.

Flipping

Coach: "It's nearly impossible to flip an 8.  Be aggressive out there, you guys will be fine."

Melbourne grammar school:  "Really?  Here, hold my beer."




Somewhere, there's a crew without a coach.  That coach is dead, because he facepalmed himself to death.

Entries

Back in 2012, my first year coaching at Georgia Tech, I pushed all season and entered a varsity 8.  It was the first V8 entry for Tech since 1998.  It was also eliminated in the reps on Friday afternoon. Their technical ability was average, but they just didn't have the horsepower to be really competitive.

This left us with nothing to do on Saturday, as the novice 8 had been eliminated as well.  This was my first time at the Dad Vail regatta, so I relaxed on the embankment and actually watched races.  I wasn't in the best mood about our results, despite a lot of the athletes expressing happiness they had all been able to race together.  Then the JV womens' 8 came down the course.

I wanted that race.  Everything a JV 8 represented, I wanted for my crew.  Here was a chance for younger, less experienced athletes to race against others at their skill level.  Strong programs had enough athletes in the program to put a second 8 out on the water.  There aren't that many programs like that.  Those boats are the markers of healthy, sustaining programs.  I wanted that future for Georgia Tech.

Historically, Tech hasn't focused on the open 8.  1998, 2012, 2013 and last year are the only entries I can find for a womens' 8 from Tech.  Varsity programs that can field a competitive 8 usually need a second boat to practice with.  Beyond a simple sparring partner, that second eight is the incubator for athletes that will take spots in the first 8 in the following years.  It also provides competitive drive throughout the season for members of the top boat.  They know if they underperform, there is usually someone from that JV that is happy to take their seat.  That was lacking from my first two 8s.

More importantly, a JV 8 is an opportunity for more members of my crew to race on Saturday at Dad Vail.  Consider the following numbers from last year's Dad Vail:  Half of the 32 total entries in the varsity 4+ were eliminated immediately in the time trial on Friday, including our own.   90 total athletes and coxswains were told, "Thanks for coming, hope you enjoyed your time trial race, but you're done."  There were 24 entries in the pair, with six eliminated immediately.

In the JV last year?  9 entries.  Three eliminated on Friday, in one heat of 5 and the other of 4. Everyone else to the final.

Now I'm not going to try to fool anyone.  It won't be a cakewalk from the JV heats to the final on Saturday afternoon.  The boats that made that final came from good, deep programs.  The overall level of racing in the event has gotten a lot better than what I saw back in 2012, as you can see:



Even given this higher level of competition, what is the greater good for the athletes on my crew that don't earn seats in the top 8?  Facing that horde of fours and pairs?  Or racing together, as a team, in the JV?  Looking at those numbers, I want to avoid the open fours and pairs.

As always, life doesn't give me simple choices.  There is one other event that we could enter.  The lightweight 4 had only six entries last year.  They went straight to the final on Saturday.  The last time we did that boat, it went well.  Won SIRA and 4th overall at Vails after a terrible row in the rep.  You might recognize some faces in that boat.  Their race in the finals was possibly their best of the year, but they just didn't have the horsepower to catch the crews ahead of them, even with two mid 7:40 ergs in the stern pair.  We don't have lightweights with that sort of power output this year, so it's difficult to expect that sort of outcome.

So I'm really down to two choices for my second boat.  The top boat will be an 8, without question. After that, either almost everyone in a JV 8, or a light four/open four.  The open four would face a very, very tough road at boat SIRA and Vails.  Same for a pair/single combination.

This is why I've been pushing for the JV 8 so hard this year.  If that boat doesn't happen, we are going light 4/ open 4, and those boats will have a very, very tough road.  With our current injury situation, it might be a light 4 and pair with the same sort of outcomes.

The JV is supposed to be fun, a place to get better and something to make life occasionally miserable for the Varsity.  I really, really  hope we can get that sort of boat together.

Saturday 3/4/17 vids

Allison especially, but all four need to look at where the body is when the knees break to start up the slide on the recovery.  Holding the knees down as long as possible keeps the majority of the bodyweight in the bow.  Once you come up the slide, you're changing the center of mass of the boat, introducing a vector against the direction we want to be going.




Kelly and Kate, watch the dig.  Jo, need more tapdown to match altitude of the others.  Tera a little short of the other ports.  Kat, hands a little slow away.  Boat sitting on port a lot.





Caught Renee late a few times here.  I like the catches going to the water.  You can see how high the boat is sitting, causing finish issues.   Because the boat isn't moving as fast as an 8, you can see the catches are going in well.  Once boat speed increases, these will need to be faster.





Kaela, you can see the occasional sky of the blade.  Kate, rollup timing good here.  Jo, watch what you're doing with your outside hand vs what Beth is doing.  Try to match how she keeps pressure on the blade all the way to the body.





Catching Lulu early a few times.  Jo and Kelly late occasionally.  Want to see Jo and Kelly catches with more backsplash.  Kelly, you can see how the dig sometimes causes issues on the release.