They Call It the Mid-Winter Blues

Spring must be coming. The Erg Armageddon always signals the end of the indoor rowing season and the transition to the great outdoors. If only it were that easy. In some years, our docks have made it onto the water in mid-February. While offering a mid-winter reprieve from the doldrums of the gym basement, it opens up a whole host of new issues, like water freezing the oarlocks shut or having towels freeze to the boats when you try to wipe them down.

Despite the stale air and heat of the windowless green room, I love the camaraderie of the indoor season. To me, it offers the very best opportunity to solidify the team as one, rather than a series of distinct boats. Sure this is accomplished through Spring Break and our races, but nothing says teamwork and bonding like sharing an erg doing 500m pieces. You can see that the picture above shows what you can do on a nice day (when the winds are too high to be on the river). Yes, that is a photo of eight ergs on slides together!

So let's talk about the 500m. Since Susquehanna will be testing the 500m dash tomorrow, I know that it doesn't give you a lot of preparation time, but to be honest, none of the information I am going to supply should be surprising. Work as hard as you can for less than 2 minutes. Whereas the 2k race is primarily an aerobic competition, the 500m sprint is completely anaerobic in nature. Aerobic activities involve large muscle groups performing rhythmic, prolonged activities and use oxygen. Anaerobic activities are done without oxygen, meaning that the fuels your body uses are processed without the need for oxygen. These types of activities are intense and cannot be sustained for more than a minute or two. And I don't have to tell you that it hurts.

Just because the 500m sprint is a sprint, does not mean that you should hold your breath. You are definitely going to need that oxygen later! Get your breathing under control and ready before you start. Get yourself (and your heart rate) pumped up and psyched about going all out. Every stroke of the 500m sprint counts, so it is important that you are revved up and ready from the very start. Remember that high stroke ratings (SPM = strokes per minute) can help you bring your splits down, but you need to be able to maintain that rating in order for it to be effective. Maintaining a high stroke rating is achieved through practice, practice, and more practice (and some more working out on top of that!).

I preface this by saying that my math skills are not great, but that I found breaking down my pieces into smaller chunks helped me better understand my race plan an allocate my energy:

• As an openweight man (for 500m), if you race at 30spm with a 1:35 split, that is 47.5 strokes for the entirety of the piece. That means you would average 10.5m per stroke -- a power 10 at the 100m mark would see you through to the end.
  
• As an openweight woman, if you race at 30spm with a 1:55 split, that is 58 strokes for the piece. That means you would average 8.6m per stroke -- a power 12 at the 100m mark would be a great sprint.

Trying to calculate how many strokes you will take? Estimate your SPM and desired 500m average (calculated in seconds, e.g. 1:35 = 95 seconds). Take the total time and divide by 60 and multiply by SPM:

• 95 / 60 = 1.58 x 30 = 47.5 strokes per piece

Trying to calculate how many meters for stroke you can row? Divide 500 by your total number of strokes:

• 500 / 47.5 = 10.5 meters per stroke

Good luck and break some records!

Preparing for the Races

Row2K just posted an awesome video of the CRASH-B World Indoor Rowing Championships. Originally started in 1980 by several former US Olympic Rowers, the "Charles River All Star Has-Beens" are still the official governing body of indoor rowing.

We see the SU records almost every day, but have you ever been curious about the world records in our sport? The current record holder for the fastest 2k time is Rob Waddell of New Zealand, who posted a 5:36.6 and he won the CRASH B Sprints 3 times.

Category	Time	Split	Nation	Year	Name
Open Men	5:36.6	1:24.1	NZL	2007	Rob Waddell
Lwt Men	5:58.5	1:29.6	DEN	2009	Henrik Stephansen
Open Women	6:28.4	1:37.1	FRA	2005	Sophie Balmary
Lwt Women	6:56.7	1:44.1	USA	2000	Lisa Schlenker

This year, the talk of the town was 18 year-old Felix Bach of Germany who broke his erg during the start of his heat with the junior men. He broke the chain and his machine was lifting off the ground, so he was forced to join a later heat with the lightweight junior women. He ultimately posted a 5:51.8, which was 25 seconds faster than the second place Junior Men's finisher. It looks nearly effortless. (Please note that the lightweight woman in the green shirt and pink shorts next to Felix is dipping her hands after she gets past the knees and it becomes particularly pronounced toward the end of the video.)

You can also see from the video that Felix has chosen a coach or friend to motivate him through the piece, especially in the last 300m or so. As you are thinking about Erg Armageddon, think about who you would like your coxswain or motivator to be. It can be a fellow rower, coxswain, or coach. Just remember that the heats quickly follow one another, so it would not be wise to choose someone in a heat before or directly after yours. Think about the key points in your piece that you need extra encouragement, share your race plan with that person, and also think about words or phrases that you really want to hear.

Everyone gets their motivation from a different place. Maybe you just want your iPod. Maybe you just want someone to sit quietly behind you saying encouraging words every now and then. Maybe you want someone to sit there an be quiet until the sprint. Maybe you want someone there shouting in you ear every second of the way. Maybe you want a whole bunch of people cheering for you. Think about what you need and don't be afraid to communicate that with your teammates, family, friends, or others attending the race.

Also, don't forget that our friendly neighborhood rowing association, the CPRA (Central Pennsylvania Rowing Association) is sending members to race. Please be sure to cheer them on as you would your own teammates! They still say glowing things about SU crew since we raced with them at Navy Day in Philly.

The Legend of the Ergman

In the summer of 2004, something strange blew in from the Pacific Northwest. Many did not know what it was. Some feared the river would never be the same. Low and behold, it was "ERGMAN!"

You may not be familiar with the legend of the Ergman, but you have certainly met the man behind the cape, Mr. Steve Loaiza (if you spell his last name incorrectly, he might threaten to take away your Bow Certification). The cape first debuted on the East Coast at the Spring 2005 Erg Armageddon at Bucknell University. He claimed second place in the Master's 1000m competition.

Our fearless coach is currently recuperating from an ankle operation, so we wish him a speedy recovery and hope to see him out on the water as soon as possible!

Since I've just rejoined the team in the Fall of '09, someone will have to explain the significance of the Ergman cape being passed down to a new generation.

Speaking of medals, Susquehanna University has a long history of greatness when it comes to competing at Erg Armageddon. Chris Meharg '03 and Cait Eytel '07 routinely smashed records in both the 2k and 500m dash -- which can still be seen on the Erg Record Board in the Susquehanna Green Room.

Alumni medalists include Jen Brunnet '03, Brian Card '04, Jen Murphy '04, Elaine Wood '05, Laura Jagielski '06, Jasmine Wright '06, Andy DeBrunner '06, Marissa Chamberlain '07, Brad Biondi '07, Brendan Wirth '07, Chris Pfaff '07, Brian Nalls '07, Josh Gregoire '08, Rachel Fetrow '08, and Coach Brian Tomko.

Some of our more recent medalists include James Hendershot, Zach Ross, and coxswain Sarah McGill.

I wanted to take some time to recognize some of the amazing accomplishments of our team in the past, but am looking forward to what the future holds. The most important goal that you as a rower can concentrate on at this point in the season is working toward a personal record at each time you test!

A Story of my Life...

I am the maintainer of this blog, Rachael Gebely. Ever since I was a small child, I have been terribly klutzy. My Mom says that given an opportunity to take a clear path or a cluttered one, I would always choose the one with the most toys in the way, inevitably tumble, pick myself back up, and continue on my way. I quit dance lessons as a kindergartner because I was an awful dancer and always got stuck in the back of the line. I couldn't master the "step-ball-change" and I had the wrong color shoes (totally different story). I played soccer starting in third grade, the only goal that I can claim was in our indoor season, where I scored in my own goal due to a slick floor. I almost made a goal later in my career, but took a tumble on a breakaway right before I could get the shot off. After spraining my ankle at the end of my sophomore year in high school, I quit soccer to spend time on other interests.

During my search for college, I fell in love with Susquehanna and was drawn to crew, despite being uncoordinated and being a bit out of shape. It was something that challenged me, but that I always came back to. I can remember my first 2k test after my freshman winter break, where I went out too fast and died, posting terrible numbers (9:05). I still soldiered on, and came back to post an 8:20.0 a month later. Hitting 8:01.5 in the fall of my sophomore year, I was more determined than ever to go sub-8. It happened that Spring when I hit 7:57.1 and I was so ecstatic! The reason that I can tell you all of these numbers, is that I kept a workout log with my erg times, lifting weights, and general comments. It is something that I always encourage rowers to do.

Sub-8 (or sub 7 for guys) seemed like this special club, and with a little bit of hard work, I became a member. I lifted, I worked out, and I had a great support system (thanks to my coach, my boyfriend, and teammates) but I can't say that there was anything special I had to do to be fast. I suppose my own personal experience has led me to believe that with enough effort, anyone can be fast, and that doesn't mean living at the gym or abandoning all of your other priorities. I ended my senior year at 7:49.8 and 1.46.5 as a lightweight. Trust me, it is all about the mental toughness.

I have rowed with many different boats and in many different seats. My junior year I decided that I wanted to compete as a lightweight for Erg Armageddon and just continued on that way for the rest of my career. I like to tell people that it was the best decision that I ever made, mainly because I got to row with the most INCREDIBLE women, whom I owe so much to. The picture below is the original "Lite 8," who I feel taught me how to be a true teammate. Our erg scores were wildly varied, but we could really move a boat. I was connected to my crew and started to feel an overwhelming sense of trust and commitment like never before.


This was us racing at the 2004 Mid-Atlantic Collegiate Crew Championships. It was easily one of the most exhilarating races of my career.

We took home the gold and had recently been recognized on US Rowing's Best Lightweight Eights poll. We worked hard, but we had so much fun!


We worked hard enough to earn a new boat, Annalia. Annalia's namesake is the African Goddess of the River. She was delivered in the wrapper, with that fresh new boat smell, to Head of the Charles, where she had her inaugural row.

Racing at Head of the Charles was where I felt we finally "made it." After years of equipment malfunctions, boat disasters, being yelled at by officials, almost missing races, and so much more, it did not feel out of place to be sitting on the Charles surrounded by Ivy and Olympic crews in millions of dollars worth of equipment. We may have placed second to last, but we could not have been prouder. That was also the day that our neighborhood rival school's Mens' and Women's teams had lost their skegs in the race.


I get the impression that most people think that the races you win or the medals you collect are the most memorable. My deepest and fondest memories are these sheer seconds or moments of perfection that I have ever since been chasing. One such memory is of my Freshman four and one amazing practice were I never wanted to leave the water. The second such memory was one of the last of my career, my lightweight four in a meet against the heavies of Bucknell, Loyola, and George Mason. It was a rainy Saturday on Spring Weekend. It was damp and chilly with just enough misty rain to make gripping the oar a nightmare. I was in a mixed kind of mood that day. Our race false started and we had to row up and around the intake to restart. It just seemed like a bad omen, or a nice morning to stay in bed. Our second start was a miracle. Strong words, yes, but we jumped off the block like none other, leaving all three boats in our wake. There was just enough exposed shore for our coach (the only "Coach" I know), Brian Tomko to sprint alongside of the boat with the most enormous grin on his face just cheering us on. In the middle of the race, I had a transcendental experience, which seems too personal to share on a blog, but not unheard of in the rowing world. We ended up taking third, but this was my favorite race EVER.


The love I have for rowing and Susquehanna Crew is immeasurable.


One of the saddest things I will ever have to do was to say goodbye to rowing to attend graduate school.


The Susquehanna team was my family and crew is always a part of my life. Special thanks to Liz Remmel, Robin Atkins, Stacie Naugle, Kristen Hoar, Chris Meharg, Greg Giuntini, Pete Habercost, Brian Card, Pat Johnson, Jill "Jilly" Sands (Martin), Kathy Wulderk, Jess "J" Hibbard, Allison Bankus, Erica Garland, Erin Toenebohen (Haberkost), Alyssa Russo, Dawn Raszcewski, Katie Meyer, Kate Jensen, Ashley McConnaughhay, Sara Jane Luley (Baublitz), Coach Jim Grose, and "Coach" Brian Tomko.

Sunday, January 17, 2009

Nine Different Steps for Improving an Erg Score
Remember to eat breakfast on Tuesday, stay hydrated, get positive, and know your plan!

Wednesday, January 13, 2009

Erg Score Calculator
Erg Weight Adjustment Calculator - what does this mean?

Saturday, January 9, 2009

2008 Erg Armageddon Results
2009 Erg Armageddon Results

What are you going to do this year?