Coach Twins and Other Clothing Info

A funny thing happened on the way to the Mid-Atlantic Collegiate Crew Championships -- without planning it, myself (Coach Rachael) and Coach Jim dressed in nearly identical outfits.

Under normal circumstances, Coach Jim, Coach Steve, and I have the same Carhartt rain jacket. We've never gotten a photo though and this was all I could find.

I tend to bundle up before going on the water, so I routinely wear my "snowsuit" which consists of my Carhartt jacket, Under Amour Frosty Tights, rain pants, boots, and a hat. Luckily the weather smiled upon us at MACCCs and I could finally shed my layers.

When we go to races, I like to wear things that show my Susquehanna spirit - such as my SU Crew hat and then a maroon or orange top. That particular day, Jim and I must have been thinking on the same wavelength because we each had orange shirts, dark khaki shorts, sneakers, sunglasses, and our SU Crew hats on. Since it was so hot that day, I changed part way through after dripping with sweat. I did get a little guff suggesting that I merely changed to avoid being Coach Jim's twin.

Later in the season at our crew banquet, team members helped the coaching staff look even more cohesive by presenting Coach Steve and I with fake mustaches. I am just about dying with laughter in this photo.

Many of you have expressed interest in being able to purchase SU Crew apparrel. This fall, I would like to make sure that happens.



Here is what I would like to make available:

• Black and maroon traditional Susquehanna Crew jackets
• Orange and maroon rugby shirts
• SU Crew hats
• A nice polo with an embroidered logo or nice t-shirt for coaches and parents

Is there anything that you would like to see made available? Leave your suggestions on the comments section.

While we are on clothing, let me share a few of my favorite things good for coaching or rowing:

• Under Armour Frosty Tights
• Sew Sporty Racing Shirts
• Eddie Bauer Weather Edge clothes and accessories
• Lands End Performance Sport
• Tretorn Skerry boots

Having a full time job has certainly enabled me to buy a lot of things that I didn't have while in college. Actually, a lot of the clothing that I might wear now didn't even exist when I was in college. So, I mostly rowed in t-shirts and regular gym shorts. That definitely worked, but the nice thing I have found about the new wicking fabrics is that you can just rinse them out in the sink and let them air dry if you can't do laundry all that often. Cotton can also get really cold on the water if you get wet, but a good racing shirt or pair of spandex tights pulls the water or sweat away from your body.

Remember, "it is all about layers." Think it is too hot for pants but too cool for shorts? Try a pair of soccer socks and push them down if you get hot. They can also help with track bites. A cheap way to protect your legs from track bites is to cut the feet out of nice, thick socks -- pull the band up to your calf and bingo, no more track wounds. I still have scars from rowing the Empacher last summer until I got smart and used something a little thicker than just a band-aid. Vests are a great way to regulate body heat, and a lot easier to get out of than a pull-over jacket.

Looking to pick up a few must have for rowing pieces? Try a local outlet shopping center. They often have brand outlets like Adidas, Nike, Under Armour, and more. If you have a Triple A membership, you can often get a discount coupon book and if you shop on a national holiday weekend like Memorial Day or 4th of July, there are often extra deals to be had.

Yoga for Rowers

"We win. We lose. We Victory Squat." - Paula Trinchera

SU Crew has added a new section to our warm ups and cool downs for each practice. It's called, "Yoga for Rowers" by Chrys Kozak and focuses on the four phases of the rowing stroke: the recovery (balance), catch (connection), drive (power), and finish (control). It has increased our focus, balance, and flexibility.

Lauren Seamon is practicing good "victory squat" form in the snow on the photo at the side -- one of the moves taught in the book. A side benefit of the stretches and moves provided by the book is the ability to perform wicked awesome Twister moves.


You can also check out this article from the Los Angeles Rowing Blog about yoga breathing. For those of you who might not have our book, you can find some yoga poses on the page as well.

Keeping an Exercise Log

On Friday at 4:15pm practice, Nick and I mentioned the importance of a workout log. I really encourage each of you to start bringing a notebook, agenda, calendar, or specialized workout log to practice to record your splits, times, and distances. Xeno says so too.

I have used all four types of tracking tools. I like workout logs specifically because they help you keep track of your cardio, strength training, stretching, nutrition, and goals. I have used two editions of the same log, The Ultimate Workout Log by Suzanne Schlossberg which I really recommend. For about 10 bucks, you can keep track of your workouts for 6 months. You can also keep track in a 10 cent notebook or the agenda that you use to keep track of your school work. Microsoft Word also has exercise templates that you can print out.

Keeping track of your progress over time will help you to set better goals, see improvements, and the ability share the information with others.

Example:
January 24, 2003
(12) 500m pieces
1:56.6, 1:56.4, 1:57.6, 1:56.3, 1:57.7, 1:57.6, 1:58.2, 1:55.7, 1:57.0, 1:57.8, 1:57.9, 1:52.8

Thursday, January 7, 2009

Don't forget to add your name when you post your workout each time!

A few online resources:
CrossFit - WOD
Concept2 Workout of the Day - great suggestions to vary your erg routine
eHow Fitness Training Videos - simulate rowing with an exercise band

No weights for the WOD or access to an erg?
My favorite exercise DVDs are by Ellen Barrett. She teaches "All Star Workouts" on FIT TV, has several DVDs through CRUNCH Gym, and just released new workouts that focus on cardio and toning. Most of the DVDs require no extra equiptment. You can usually find them online, at bookstores (such as Barnes & Noble), or stores such as Walmart or Target.