Thank you to the Harry & Sylvia Livingston Philanthropic Fund recently donated $2500 to Coventry Lake Community Rowing to support the developing high school program at Coventry High School (CHS). The donation will primarily be spent on ergs and other items the team needs to help the growing competitiveness of the high school team which will become an official CHS club in the spring of 2020.
If you would like to get on our email list, please contact us and let us know a little about your interests!
Don’t wait to sign up for our summer rowing programs. There is something for everyone! Youth classes, endurance sessions for high school rowers, adult sculling & sweep and more!
CHS Crew Club practice starts this Tuesday at 5:30. So exciting to start another season!!!! See you then!
Any serious training program starts with eating properly. If you fail to provide your body with the proper nutrients, it will fail during your training and you will not see results. This is ONLY THE HIGH POINTS. Follow any direction your doctor provides first and foremost! Much of this information came from Rivanna Rowing.
Hydration: Drink water. Just by staying hydrated, you can work harder and increase your maximum performance. 1.5 liters, or a little over 50 ounces, is the minimum a person (of average size and weight) needs to operate during the day.
Pre-Workout Nutrition: It is very important to eat a little bit before each workout. First, it boosts your metabolism and increases your body’s tendency to burn fat instead of muscle during a workout. Second, it provides a boost of energy so that you can do more work during the workout. Pre-workout snacks are very simple. Basically any small amount of easy to digest food is what you are looking for.
Post-Workout Nutrition For athletes, the most important meal of the day is the one immediately following your workout. You have about a 30 minute window from your last hard stroke to get the right food into your body. If you fail to do so, your body will start to consume itself to repair the damage done to your muscles. This leads to losses in fitness, general fatigue for the rest of the day, and increased appetite (leading to larger, unhealthier meals later in the day). If you do eat properly after a workout, your body will start to repair the damage without doing damage to itself.
- Cross-training activities:
- Running –
- Hiking/trail running
- Cross-country skiing
- Body Circuit: 3 x (1-min on / 15-sec) off maxing out the following exercises –
- Post-pulls / inverted rows
NOTE: The important thing is to max out your body during each 1-min session. It is not expected to be able to do pull-ups for a whole minute, but to see improvement as the year progresses. Do not pace yourself—max out during every circuit. Otherwise, you are cheating yourself.
Power Erg: You can supplement this workout with the Body Circuit – 6 x (2-min on / 1-min off) @ SR 16, MAX pressure every stroke; Erg damper set to 10 NOTE: The form during this workout MUST be perfect. There is too much chance for injury otherwise.
Muscles to focus on:
- Hamstrings and Glutes
- Abs and Back
- Arms and Shoulders
Make sure you REST every 1-2 days for 1 day. Feel free to reach out to the coaches if you have questions.
I have lived on this lake since 1997. UConn Men, UConn Women, EO Smith crew teams have been enjoying Coventry Lake and growing their programs all along since that purchase. I have two children and often dreamed of them rowing with the knowledge that there was no team in our town… until now! With the help of UConn Men, UConn Women, EO Smith crew teams, CLCR was able to pilot a Coventry Crew Team. Our roster 17 students strong persevered through what I think was the worst spring season weather-wise and had a very successful season. Each student came with a variety of skill sets that allowed them to learn crew pretty easily. Really looking forward to summer rowing now and so happy to have crew in Coventry!
CLCR has acquired an eight and a four that will be available for sweep rowing this summer. We are looking to find out who is interested in a program that includes adult sweep rowing and what level of program(s) we should include. Please fill out this form and let us know a little bit about yourself and what you would be interested in:
Today, Coach Pam revisited her college years competing in her first regatta since then (just a FEW years ago). Hanging around these remarkable kids is infectious, and well, I had to go do it. It was a far more emotional, and well, unusual experience than I expected. The child in me wanted to “kick …” while the coach in me wanted to exemplify poise and great rowing regardless of the outcome. Well, um, I’m not sure what to call who showed up, but I can share the result: I’m addicted…. again. And, I am even more proud of our club and the kids that make it possible (not to mention the other two kids at heart Coach Ron & Coach Ed!!!).
Why do we do this? I will try to make this short… because when we row, we love it. No matter how early we get up, how many boats we carry (or boat parts), no matter if we fall in, we get back up… and in. And we row. And it is then and there that rowing becomes personal, whether you are in a single, double, quad or eight. And in that personal place, you dig deep, and you find the power and potential for you and your team. And when you are done, you look forward to doing it again, but better.
So for those who have yet to experienced the “bug”, I suggest you mark your calendar and next spring, come out and try it. Until then, you just don’t know what you are missing…
Now that the water is, well, thawed and the days are warmer, construction on our new boat racks has started. These racks will be the home of our fleet and we will have a boat ramp for our launches. Thank you Ron, Ed, Coventry Rec Department and all the members who have helped make this possible.