CSU Summer Erg Testing

All right, my friends. Let’s see it. For the competitive among you, have fun. For those of you who hate erging, just approach these like another workout and do the best you can. You are giving me a picture of your fitness and the overall needs of this team. Make sure you warm-up well and test with a buddy when possible. ~Julie

Summer ERG%0ATESTINGJune Test

Test Date: 1st week of June (or last week of May if you are going to be on vacay)
Tests: Peak Power, 2k, 6k, 75 minute (Rest 1-2 days between each of the bolded tests.)
Submit Scores: by midnight June 7th using Google Form below (also linked in sidebar)

July Test

Test Date: 1st week of July (or last week of June if you are going to be on vacay)
Tests: TBD
Submit Scores: by midnight July 7th using Google Form below (also linked in sidebar)

August Test

Test Date: 1st week of August  (or last week of July if you are going to be on vacay)
Tests: TBD
Submit Scores: by midnight August 9th using Google Form below (also linked in sidebar)


  • Peak Power Test

    • Warm up (10 minutes of steady state rowing)
    • Set erg damper to 10.
    • Set the monitor to 30 seconds time and showing watts.
      • Start rowing using full strokes and watch the monitor to mentally record your highest watts. (No rate cap- this is all out, max effort.)
      • Repeat a 2-3 times- there is a learning curve for how to do this test.
    • Record your highest watts.
    • You can follow this directly with one of the tests below.
  • 2K Test

    • If you have a 2k that is less than a month old, please just enter those scores. Otherwise, test when you are well-rested.
    • Warm up (15 min. of steady state rowing- 5′ at 18, 5′ at 20, 5′ at 24 with power 10’s on the minute.)
    • Set your monitor to 2K and damper to 3-5.
    • Row 2K at any rate- no cap.
    • Record your time, average SPM, and watts.
  • 6K Test

    • Warm-up (10 min of SS rowing- 5’@18, 5’@20)
    • Set the monitor to 6K and damper to 3-5.
    • Row 6k, rate cap of 28.
    • Record your time, average SPM, and watts.
  • 75-Minute Test

    • Set your monitor to 75 minutes and your damper to 3-5.
    • Row for 75 min at no higher than 24 SPM.  (Have water nearby for if you need a quick drink.)
    • Record your meters, average SPM, and watts.

CSU Crew Fundraising Priorities

I think fundraising efforts should focus on two things- land training equipment and safety.

Since we are on land more than on the water at CSU Crew, I’d like our initial focus to be on land training equipment. Let’s dream big and see what we can make happen. I think we can negotiate the use of a space on campus and fundraise enough this summer to purchase enough ergs for 16 to practice so a women’s 8 & men’s 8 could be at practice at the same time. (See the Gonzaga Women’s Rowing video below…. 16 ergs is nothin’!)

Safety should be another priority because the water temperatures at Horsetooth are very low during the collegiate season and we can have a sizeable distance to the dock. If an 8+ swamps when the water temps are in the low 50’s, we have a problem with our current launch situation. Ideally, we need to have a launch than can safely hold 8+ rowers, return them to the dock fast, and then quickly be able to return to the boats out on the water. (see video example- I think the smaller one would work fine)

(Boat repair and acquisition is also up there on the priority list, but I’m trying to see if we can find a way to address with minimal funding AFTER we get a bit more organized.) 

Week of 8/–/2015

Lineups:

Warmup:

  • Set drill
  • Pick drill
  • 10′ piece by 6’s (5′ @ 18, 5′ @ 20)

Workout:

TBD

Coxswain Notes: 

  1. Please make sure you get a walkie talkie from me before you launch. I prefer to talk to you and then let you direct the boat, especially early in the season. I will expect a hand to indicate you heard me, and then to see you relaying whatever information I just gave you to your crew.
  2. Boats should stay together unless I indicate otherwise. At the beginning of the season, I will be boating for similar speeds. If a  boat ends up being faster, that coxswain should take the outside line and also have throw in pause drills (arms away, body over, etc.) and/or lower the rate to keep the boats together until we hit the workout. Cycle through pauses quickly to keep your rowers warm.
  3. Launch, have your rowers check/ fix heights, adjust feet, and do our two regular pre-warmup drills: set drill and pick drill. Cycle through boat by halves- this should be quick and done by the time you are ready to exit Inlet Bay. Then, move to the warmup on the square by 6’s (or 2’s if in a 4+ or 4x))…. the objective is to get all rowers warm and ready to row. Cycle through no more than every 20 strokes. I will likely be asking you to relay info during this time too, so expect the warmup to be rigorous for you as a coxswain.