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Pre-Season Amp Up Workout

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.

Workout Options/Ideas:

  • Cross-training activities:
    • Cycling/spinning
    • Running –
    • Hiking/trail running
    • Swimming
    • Cross-country skiing
  • Body Circuit: 3 x (1-min on / 15-sec) off maxing out the following exercises –
    • Jumpies
    • Post-pulls / inverted rows
    • Pushups
    • Wall-sit
    • Sit-ups

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:

  • Quadriceps
  • Hamstrings and Glutes
  • Calves
  • 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.

Coventry High Crew Club

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!

Selah: How I Started Rowing

I started sculling in the summer of 2014 and immediately fell in love with it. I started out in one of the trainer boats, just learning which hand goes over which and how deep I should pull the oars. I picked up the motions quickly and in a couple of weeks I tried out the racing Vespoli. The next summer I dove right into competition. My friend and I sculled together in a double and we realized how in sync we were. Practicing continued into the fall where we would get up early before school to get a good row in. Being in the middle of a lake to watch the sunrise is one of the most beautiful experiences, it made getting up so early worth it. I discovered that it was my stress reliever, even when I had a hard workout on the water, I was more relaxed and I felt energized all throughout the day. The great people that are a part of CLCR that scull with me are my second family, and Coventry Lake is my second home. Trying out a scull was one of the best decisions I’ve made, sculling will now forever be a part of my life.

From Selah

Coast Weeks Regatta

Coast Weeks BEFORE 9 20 15Today, 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…

Ed Keagle

ed_keagle_rowingThe coach who taught me how to row was Gary Kilpatrick, now retired after a long career at Princeton coaching lightweights. He learned to row from Ernie Arlett, the famous English coach who came to Northeastern in 1965, started a crew program from scratch and coached it to an improbable Dad Vail championship in their first year of competition. The Dad Vail Regatta at that time was the de facto small college championship and attracted a field of about 40 schools.  Gary was a member of that 1965 championship eight and then went to Henley. When he graduated in 1968 and came to Ithaca College for a graduate degree in Physical Education, he in turn started a crew club from scratch. Those of us who came out were dazzled by his story and thought we could do anything. The following year, my freshman year I was in the varsity eight, and while we didn’t win the Dad Vail (10th in ’70, 6th in’71, and 7th in ‘72) we beat a lot of boats and made a good showing.

So I have a pedigree with start-up crews!  I’ve never been associated with any established program.  Coventry Lake Community Rowing is just another example.  50 years later Northeastern is a formidable rowing power.  45 years later Ithaca College is a perennial Division 3 contender in men’s & women’s crew, and women’s sculling, operating out of a beautiful new boathouse on the Cayuga Inlet.  I’d like to think that in a few decades another CLCRA president will be telling their story and how our small club grew into an established program that brought the joy of rowing to hundreds of people.

Thanks,  Ed Keagle

Interesting links:

Ernie Arlett –

Gary Kilpatrick –

Ithaca College Crew –

Our Mission
Coventry Lake Community Rowing, Inc. enriches Northeastern Connecticut by providing rowing opportunities for individuals. It is the only community rowing program in Northeastern Connecticut. CLCR promotes diversity in the sport of rowing through programs which introduce avenues for athletic development and personal growth for both youth and adults. CLCR’s programs introduce new rowers to the sport, offer training for competitive rowers, and support the under-represented within rowing.
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