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SoCal Scullers — Adult Application/​Waiver Form

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All adult row­ers should print out and com­plete the linked waiver form and give it to Dan or Ian before rowing.

SCSC Adult Appli­ca­tion and Waiver

SoCal Scullers Juniors — Membership Forms

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SCSC Juniors Reg­is­tra­tion — Forms Only

Please click on the above link to down­load the packet of forms which should be com­pleted and handed to Ian or Dan.

Ian’s 2k Erg Strategy

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Every­one seems to be weigh­ing in with their 2k erg strate­gies, so here’s mine.


Start

Fol­low­ing a good warm-​​up (very impor­tant!) you’re ready to go. Before the start, take a cou­ple of deep belly breaths and use the exhales to steady your nerves. Your focus should now be on the first two strokes only. Sit ready in a strong posi­tion; you’ll be mov­ing your body weight from a com­plete stand­still, so don’t row your first stroke too long – you need to get that fly­wheel mov­ing first before going after the next 5 or 6 strokes. I don’t advise going any fur­ther at such a high level of inten­sity; we’re tap­ping into the short-​​term energy sys­tem caused by hydrol­y­sis of phos­pho­cre­a­tine and ATP re-​​synthesis in gly­col­y­sis, which reaches its max­i­mum after about 5 sec­onds. After the 6th stroke you should get quickly onto your tar­get aver­age race pace; at this point in the race, this pace is going to feel too easy. You must resist the temp­ta­tion to go faster than tar­get; the goal is to even pace or even neg­a­tive split as you get deeper into the race. So make sure that you stay calm, be really effi­cient with your move­ment and con­serve energy – because you’re going to need it later. It’s impor­tant to achieve your race pace at race rate – don’t drop the rate in order to get down to pace. You need to keep the machine “alive.”


500 meters into the race

So you’ve been click­ing along row­ing most strokes at your 2k tar­get pace. How­ever, due to that ini­tial start­ing burst, your aver­age split may be slightly ahead of tar­get. After the 1st 500m you can allow your splits to get slightly worse, by per­haps 0:01/500m. This has the effect of giv­ing you some “breath­ing room”; but you can do this only if you under­stand in advance that when you reach 1,000m you have to com­mit to going faster. It is impor­tant that every time you drop worse than your tar­get split for this 2nd 500 meters, you must push back imme­di­ately on the very next stroke. Keep those legs dri­ving, keep the han­dle mov­ing off the catch.


1000 meters into the race

This is where I like to play the “aver­ages game.” For most of the 3rd 500 you should make sure that every stroke you row is at, or under, the cur­rent aver­age split for the piece. When­ever you fall off that split, you MUST get it back again on the very next stroke. This is where you have to keep the han­dle mov­ing quickly from the catch and over the knees and squeeze out that lit­tle bit extra at the finish.


500 meters to go

From this point in, every stroke is impor­tant. You must make every stroke count. What I like to do here is “chase the dec­i­mals.” Focus on bring­ing your aver­age split down, one dec­i­mal at a time. As soon as you get one dec­i­mal, imme­di­ately go after the next one, and the next, etc. When you get to 200 meters to go, you can shift focus slightly and chal­lenge your­self to see how low you can get your splits.


As a basic rule of thumb, your rat­ing should increase 1 or 2 beats each 500m, and sig­nif­i­cantly more in the final sprint when you’ve just got to get more strokes in.

SoCal Scullers 2013 Race Schedule

 

Date Regatta Loca­tion City Loca­tion State Descrip­tion
Feb­ru­ary 2, 2013 Beach Sprints Long Beach Cal­i­for­nia Erg Juniors & Elites
Feb­ru­ary 17, 2013 Crash B Boston Mass­a­chu­setts Erg Juniors & Elites
March 9, 2013 Desert Sprints Tempe Ari­zona 2000 m Juniors & Elites
3/​16 – 17/​2013 Sham­rock Invite Bay Area Cal­i­for­nia 2000 m Juniors
March 23, 2013 Sara­sota Invitational Sara­sota Florida 1500 m Jill & Ada
March 31, 2013 San Diego Novice Regatta San Diego Cal­i­for­nia 2000 m Novice Juniors
4/​13 – 14/​2013 Cov­ered Bridge Eugene Ore­gon 2000 m Juniors
April 19, 2013 ISA Sculling Championships Mer­cer Lake New Jer­sey 2000 m Jill & Ada
4/​24 – 27/​2013 National Selec­tion Regatta 1 Mer­cer Lake New Jer­sey 2000 m Elites
5/​4 – 5/​2013 Junior Region­als Sacra­mento Cal­i­for­nia 2000 m Juniors
5/​15 – 18/​2013 National Selec­tion Regatta 2 Mer­cer Lake New Jer­sey 2000 m Elites
6/​7 – 9/​2013 Youth Nation­als Oakridge Ten­nessee 2000 m Juniors, Must Qualify
6/​23 – 26/​2013 U23/​Junior World Trials Mer­cer Lake New Jer­sey 2000 m Juniors
6/​26 – 28/​2013 Elite National Championships Mer­cer Lake New Jer­sey 2000 m Elites
7/​10 – 14/​2013 Club National Championships Cam­den New Jer­sey 2000 m Juniors & Elites
7/​24 – 28/​2013 U23 World Championships Linz Aus­tria 2000 m
8/​6 – 11/​2013 Cana­dian Henley St. Catharines Canada 2000m Juniors & Elites
8/​4 – 7/​2013 Senior World Trials Mer­cer Lake New Jer­sey 2000 m Elites
8/​7 – 11/​2013 Junior World Championships Trakai Lithua­nia 2000m
8/​25 – 31/​2013 Senior World Championships Chunju South Korea 2000m
Note com­pe­ti­tion dates only — travel days not included




ERG — Results

 

Sun­day Octo­ber 28, 2012
5k @ 20spm

M2x Der­rick & Roberto                  22:32

M1x Will                                            23:41

M1x Tom                                           24:09

M1x Brett                                          24:27

WJ1x Mo                                           26:14

 

5k @ open rate

 

M2x Der­rick & Roberto                  19:53

M1x Will (steady state)                   23:12

M1x Tom                                           24:14

WJ1x Mo                                           24:53

M1x Brett                                          26:28

 

Sun­day Octo­ber 7, 2012
5k […]

Elite Rowing Group (ERG)

ERG High­lights  –  2012

Jan­u­ary.  We hosted Stan­ford Uni­ver­sity Women’s Light­weight team’s win­ter camp in Long Beach. Later in the Spring Stan­ford went on to repeat as Light­weight National champions.

Jan­u­ary  —  April.  We hosted and housed more than 20 ath­letes from sev­eral east coast clubs (pri­mar­ily Ves­per, Potomac and Union) in prepa­ra­tion for Olympics Trials.

April.  […]

How to do a Great 2k Erg Test

The 2000m Erg Test
By Wal­ter Mar­tin­dale, M.P.E., ChPC, Coach Devel­op­ment Man­ager, Row­ing New Zealand
From www.rowingnz.com
—  —    —    —    —    —    —    —    —  –
Intro­duc­tion
Some sug­ges­tions for coach­ing ath­letes to a best per­for­mance. Unfor­tu­nately, to be thor­ough, this gets a bit long… The “basics” of get­ting a great ergome­ter test are in “bold” font, like this. The rest of the doc­u­ment pro­vides a “not quite […]

Bike Training

 

Whether you are a recre­ational cyclist, a bicy­cle racer or a triath­lete, you will ben­e­fit by under­stand­ing the basics of cycling train­ing and by hav­ing a struc­tured training plan.

I have dis­cov­ered a must-​​​​have guide that will help take your cycling to a new level. Your bike train­ing will be reju­ve­nated and refreshed with a wide variety […]

Squeaking Pedals

I have owned a pair of LOOK Keo Sprint ped­als for about one year. Like all LOOK ped­als, they creak and squeak where the cleat con­tacts the pedal. The squeak comes from the tip of the cleat rub­bing against the wall of the pedal lip. It does get very, very annoying. […]

Get Recruited by Colleges — Rowers

If you, or your child, is think­ing about row­ing in col­lege, you may want to con­sider using the FREE ser­vices of beRecruited.com

 

beRe­cruited is a site that revolves around high school ath­letes con­nect­ing with col­lege coaches.

A great fea­ture of the site is that it lets you know which coaches have viewed […]