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Rowing!


We’ve tested 250m and 500m row sprints, we quite often sit on the rower in the middle of a workout for calories or meters and we recently tested a 1k and a 2k. Tomorrow, we tackle the 5k row. That’s 5,000m. A race that requires not only physical ability, but mental toughness, technique and…most important for success, a strategy.

Here are some things to think about in preparation for the race:


TECHNIQUE

Check out this article which outlines 4 things you can apply to instantly improve your rowing (plus a bonus and important 5th). 1. Heels Down, 2. Push, Push, Push. 3. Make Your Mother Proud (posture!), 4. It’s all in the hips and 5. GET YOUR HEAD RIGHT.

Even if you’re not doing all of these perfectly, at least check in with yourself on these 5 points throughout your race. It’ll keep you occupied.


https://darkhorserowing.com/4-things-you-can-apply-to-instantly-improve-your-rowing/


HAVE A PLAN

This article presents several strategies from the experts to help you survive the 5k. Recognize and understand your split time, stroke rating, break the race into blocks (e.g. 5 1k pieces). "Figure out the average split you can maintain for the piece then start out two seconds slower. Most 5k splits are about seven seconds slower than your 2k split. “


http://archive.usrowing.org/news/details/09-02-03/How_to_Survive_a_5k_Test.aspx


PACING

Here’s a pacing chart which outlines split times and corresponding finish times for a 5k row.


https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf


Have Fun!

https://darkhorserowing.com/4-things-you-can-apply-to-instantly-improve-your-rowing/

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BOX NEWS

JULY 20, 2020 Expanded Schedule

We are excited to announce that we are expanding our class offerings effective Monday, July 20th.  We will now offer Group Classes every weekday, Monday through Friday.  

The new class schedule will go into effect Monday, July 20th.  You must continue to reserve all classes via the ZenPlanner Member app.  Please be courteous to your fellow members and only reserve classes that you are going to attend. Class sizes are limited, so let's ensure that everyone has an opportunity to join the fun!

Click here to check out the new schedule!

AUG 2, 2020 Running Clinic Begins

 

SESSION FULL! Please check back for future sessions.

Join Coach Kiara for a series of 5 sessions focused on efficient running technique and building running endurance.  From warming up properly and breathing technique to an analysis of running form and workout recovery; the information you learn from this class can be added to your training to help reduce that stress!

EVENTS CALENDAR
Jun
20

Expanded Schedule!

 

Be sure to check our modified schedule!

Aug
2

Running Clinic Begins!

 

SESSION FULL!

Class runs: 8/2, 8/9, 8/16, 8/23, 8/30

FREE

FREE No-Sweat Intro

 

Book an appointment to talk with one of our expert Coaches!

CONTACT US

461 Broad Street, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

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