News & Events
From the Coach: S&C from 19th August
17th August 2020
Morning proto-powerlifters
The S&C sessions with Charlie are starting on Wednesday 19th August. These are open to all club members. There are 2 weekly sessions:
6.00pm-7.00pm • 7.15pm-8.15pm *If you have a foam roller please bring it with you to the session.
Charlie's general feedback from the assessment:
- overall decent quality movement for squat and leg work
- stiff hips and lower back, which is fairly standard for rowers
- mobility in upper body upper fairly good
- the less said about the press ups the better
The next month will be spend improving stability, increasing range of movement in hips and lower back and learning the correct movements needed for effective weight training over the winter.
See you on Weednesday.
Beth
LXXXII Deneb Captain's Log
14th August 2020
Good Evening Cygnets,
I hope everyone is doing well, enjoying the good weather or surviving the heat wave depending on what you like.
Good Training sessions on the water these past weeks, with tethering , sculling confidence and technical sessions. Little by little we are getting into the rhythm. Good to see that 90% of the squad has been on the water. Well done. For the rest of August we are going to continue working in singles to develop individual skills.
The next step on returning to rowing fitness is to implement some land training with Charlie Girdler-Maslen on Wednesday evenings with particular focus on mobility and stability. This S&C program is open to all Cygnet members. We will be increasing the Land Training accordingly. September we will start with 2x/2- depending on how the situation evolves.
Our Little Roadmap:
August: Single Scull developing individual skills. Returning to rowing fitness: Mobility and Stability
September: Moving into 2-/2x. Increase Land Training
Start Thinking about possible racing events - virus situation permittingTraining sessions are in https://www.fitclub.me/user/calendar/year Please update your availability to help usplan best. Should you wish to use an erg, please follow this link and read carefully the required procedure:
COVID-19 - Very Important Update
We're currently we are finalising the Club and Exec Guidelines according to British Rowing. We are moving into Phase E from 15th August: Singles, coxed and coxless pairs and doubles, coxed and coxless fours and quads are allowed. Fours and quads are not a priority for us right now however if you wish to take any boat please check with the Captaincy.New guidelines, changes to the booking sheet and new post-outing log.
From tomorrow (Sat 15th), we will adopt new guidelines on the number of people able to use club facilities at the same time. We will also be updating our booking systems and outing logs to reflect this change, and make both easier to use.New guidelines
- A maximum of 3 boats to be trestled on the boatshop hard at any one time.
- A maximum of 6 people to be in the boatshop or on the boatshop hard at any one time.
- In addition to the 3 boats on the boatshop hard, you may sensibly trestle boats in front of the steps / by EMA / on the beach if there is room and they are not an obstruction.
- In total, no groups larger than 12 individuals to be boating or landing at any one time (mainly applicable for coached outings).
- New post-outing log
- We have a new post outing log form at: bit.ly/postout - please make sure you fill this out after every outing. You are still responsible for filling this out for your boat if you are participating in a coached outing. In crew boats, it will be the steersperson's responsibility to fill this in for their crew. Ideally, fill this out on your mobile while still at the club and fresh in your mind.
- Please give your accurate boating and landing times, not just your rough slot times.
- Changes to the booking sheet accessible here
Kit window (Thanks Rupert for organising)
As per Rupert's email - The kit window is now open and accessible via the Cygnet Teamroom on the Crewroom website (login required. Contact Rupert or Cris if you missed the password on the email). The final day for ordering is Sunday 23 Aug. Size Guide here. Delivery will be via Rupert towards Early Oct.Please be green and don't forget to recycle:
- Glass needs to be put in the glass bins in the bar - or the outside glass bin.
- The green bin takes paper, card, cans and plastic
- General waste pop in a black liner or one if the blue waste bins.
And that is all for the moment. More will follow in due course.
Have a nice Friday and a better weekend.Cris
Dates for your Diary:
- 6th September. Clubs day (Covid Permitting, TBC)
- 19th-20th September: Sculling Camp (Covid Permitting, TBC)
From the Coach S&C Sessions
4th August 2020
Dear Budding Athletes
The next step on returning to rowing fitness is to implement some land training. Charlie Girdler-Maslen, a qualified strength and conditioning coach, is designing a summer programme for Cygnet with particular focus on mobility and stability. Charlie has been working with BBL for the past year, some of you may have already met him, and he is very familiar with the common movement problems in rowers. This S&C programme is open to all Cygnet members.
On Saturday 8th August Charlie will be running functional movement screening sessions for Cygnet. This will enable him to tailor exercises to fit the squad. The sessions are available to sign up on Fitclub. Each session 25 mins - 5 people per session, attendance must be registered in advance, don't just turn up.
09.00-09.25 • 09.30-09.55 • 14.00-14.25
If all 3 sessions are full an additional session can be added at 14.30 - just ask.
Please arrive early so you are ready to start the assessment on time. You will need trainers and kit which allows your movement to be seen easily (try to avoid loose t-shirts and baggy shorts).
For the rest of the summer the training sessions will either be on Saturday 9-10 and 2-3 (either side of BBL) or on Wednesday evenings. Ideally you should do a session each week to make the most of the programme. Please complete the doodlepoll to indicate which sessions you would be able to regularly attend for the next couple of months. We will go with the day which suits the majority of people (decision to be on Saturday morning).
Link to the poll: S&C sessions - preferred time
If you have any questions about the training please let me know.
Beth
Rowing and Racing Calendar
