GWC offers indoor rowing courses at the Pittsford Indoor Rowing Center
(PIRC) during the colder months, November through April. The indoor tanks
provide an opportunity for rowers to develop and improve their technique
using the state-of-the-art facility at the PIRC.
How do the tanks work? The rower is seated
next to a tank with his/her oar resting in the water. As the rowers
slide through the stroke, the oar catches and pulls through the
water in the tank. The system at the PIRC even has the ability to
add resistance for a harder workout as the water moves through the
tanks, creating a current.
The Indoor Rowingcourseis for
the individual who wants to work on stroke
development and technique while increasing your level of physical
fitness.
No refunds will be given for missed classes.
A minimum of 12 rowers are needed for each class. GWC reserves the
right to cancel the class if the maximum is not met.
NEW FORMAT FOR INDOOR TANKS
This year for the indoor training season we have decided to combine all of
the Genesee Waterways programs into one cohesive group. We are combining
learn-to-row, rec row and competitive row into one training group. Therefore
any GWC training session is open to all regardless of current rowing level
or future rowing aspirations. When it seems appropriate, we will have
different training groups going at the same time.
At the Pittsford Indoor Rowing Center (PIRC) we will use rowing ergometers,
the tanks, and even some medicine balls and kettle bell training. We will
have at least one core training session using training circuits, medicine
balls, and kettle bell training at the GWC facility, which again is open to
all levels.
With the four PIRC tank sessions and one GWC core session you have the
option of attending as many as 5 sessions per week. In addition,
Coach John Bernfield will be
sending out weekly workouts (6 workouts per week) to all those who are
interested in receiving them. However, he will only be
sending these workouts out to those who are currently enrolled in a GWC
training sessions of at least two days per week.
PIRC TRAINING SESSIONS:
The goal of the PIRC training will be to increase aerobic capacity and
improve rowing technique. If you are interested in comparing your level of
rowing fitness on the Concept 2 world ergometer ranking by age group, rowing
better on the water or both, these are the sessions for you. The emphasis
of the rowing technique training will be on the development of movement
patterns that are both biomechanically safe and effective.
Everyone will be taught to row with similar technique making it a viable
option to move up from learn to row to rec to competitive if you are
inclined to do so. Regardless of the level that you would like to row,
being able to row with good technique will help insure effective on the
water workouts.
The aerobic training will be based upon evidence based (physiological
research) training techniques and will be geared to your level of fitness.
For those “hard core” competitive rowers your training will be based upon
training that is appropriate for the off season phase of a well-designed
yearly training cycle.
In addition, we have had a number of members interested in learning sculling
technique. Therefore the Thursday and Saturday tank sessions will have some
emphasis on the sculling technique training for those who are interested.
The center isle at the PIRC can be set up for sculling while the outside
isles can still be used for sweep rowing.
CORE TRAINING AT GWC:
Give up your strength training and body building and develop powerful
functional movement patterns! Unless you are in a collision sport the “body
building” strength routines that are common in gyms and many “strength”
magazines are not for you.
Rowing is NOT a strength sport it is a power sport! You can’t develop power
unless you have the core to support the movement through the whole body!
You say you get your core work by doing sit-ups at the gym? You are working
about 20% of your core muscles when you do sit ups.
The core training at GWC will help you to develop a total functional
movement control with a tight core. The core exercises that you get at this
session will be part of the home training program and will be appropriate
for your level of fitness.
Session 2 (Eight Weeks)
All Indoor Rowing classes will take place at the PIRC, 2800 Clover
Street, Pittsford, 14534 and the Core Training at GWC Boathouse, 149
Elmwood Ave, 14611
Drop-in for rowers is $20 and is available for any
class
The best clothing for rowing is soft, stretchy, breathable, and fairly
form fitting. Loose shorts can get caught in the slides under the moving
seats, so avoid basketball style shorts or warm-ups. Loose tops can get
caught in the oar handles, so avoid bulky jackets or sweatshirts. Layering
is advised and remember to bring a water bottle.
Directions to the PIRC: [2800 Clover Street, Pittsford,
14534]
FROM 590, take the Pittsford/Monroe Avenue exit and head
east on Monroe Avenue toward Pittsford.
Stay in the right lane; turn right onto Clover Street; continue
south along Clover.
As you approach the Erie Canal, slow down and be in the left lane;
you will see a gap in the guardrail and turn left into the driveway for
the PIRC (there's a small white sign, and it's under a street light).
The PIRC is the first building on the left; please drive slowly
through the parking lot.
If you miss the turn and drive past the garden center, you have gone
too far!
FROM JEFFERSON ROAD, turn onto Clover Street heading
north.
Stay in the right lane. Just past the garden center, you will make a
right turn into the driveway for the PIRC--it's a hard right from this
direction. The first building on your left is the PIRC; please drive
slowly through the parking lot.
If you miss the turn and drive over the Erie Canal, you have gone
too far!
Genesee Waterways Center
Phone: 585.328.3960
Email: geneseewaterways@gmail.com
Mailing Address: PO Box 18607 Rochester, NY 14618
