15 Years and Still Rowing Stronger
October 28, 2010
Rower Jan Stone wins first single’s title at
the 2010 Head of the Charles
By YASEMIN WATKINS, Thurs Oct 28, 2010
Some stories are constantly unfolding.
When rower Jan Stone won two events (W1X and W8+) at the 2010 FISA World Rowing Masters Championship last August, we (at Coach Kaehler), hesitated to post her write-up. We felt that Stone’s story was still developing: that there was yet more to tell.
And there was.
Last weekend, at the 2010 Head of the Charles, Stone hoisted her first Witte trophy for her win in the Senior Veteran Singles event. Held in Boston, MA, the Head of the Charles (HOCR) is the world’s largest two-day head race. The regatta attracts over 8,000 athletes from around the world, who compete in 55 different races.
Stone turned 70 this year. 2010 marked her 10th year straight rowing in the regatta in the singles category.
And she’s just getting started.
Jan Stone 2010 HOCR Awards
Stone, who together with her husband Harold, split their time between Princeton NJ and Bellevue WA, first started rowing in 1995 with the Carnegie Lake Rowing Association (CLRA). Although she learned to scull in her first season, it wasn’t until five years later that she purchased a single, and gradually shifted her focus from sweep rowing to sculling.
The transition went smoothly. For 15 years, Stone enjoyed “a relatively injury-free career with only a few over-use injuries.” Naturally flexible, her conditioning routine included regular yoga classes, “low-level lifting” and plenty of additional stretching “to stay loose.”
Her approach to training was about to change however, when she attended USRowing’s Fantasy Camp in 2009, and listened to guest speaker Coach Kaehler’s presentation on Body-Balanced conditioning.
Stone started to reconsider the routine she had followed for years.
“I realized then that just working out in general is not good enough,” said Stone. “I was immediately persuaded by Bob’s discussion on how one must know one’s own weak areas and work first on those, before strength training can be really effective. “
“I wanted to see more improvements from my strength training,” added Stone.
No longer satisfied with her current routine, she consulted Kaehler for a Body Balance evaluation.
“I was very surprised on how specific it was,” said Stone of Kaehler’s evaluation. “His comments about my weaknesses resonated perfectly with my own perceptions. He gave me a few focused stretches and exercises; enough that I have kept with them and incorporated them into my regular workouts.”
“I noticed improved posture and core strength more quickly than I expected. And that encouraged me to hold onto and extend my improvements.”
One improvement led to another.
“These improvements freed me to focus on the finer points of sculling, such as technique,” added Stone.
Stone is quick to extend additional credit to coach Steve Dani at the Pocock Training Center, for helping her refine her sculling technique, as well as her training counselor Marlene Royle.
Stone’s refined conditioning program, combined with her commitment and hard work paid off over and over again in a stellar 2010 season, culminating with a career-topping win at the Head of the Charles.
I asked Stone how she celebrated her win-of-a-lifetime. “Thrilled” with her win, Stone answered in her usual low-key, under-stated manner, “I celebrated my HOCR victory with an egg sandwich at a favorite grill … then helped my hosts’ daughters break in their plasma bikes. Later there was a bottle of very good wine.”
A win at the Charles is a tough act to follow. But I couldn’t resist asking the burning question all the same: what now Jan Stone?
“After a short break, I will move into my winter training, concentrating on maintaining and improving my strength and endurance,” she answered. “I want to stay healthy and strong, and keep rowing for a very long time.”
Naturally.
Watch for more celebratory egg sandwiches as Stone’s exceptional story continues to unfold on the water.
Coach Kaehler and his team congratulate Stone on her inspiring 2010 Charles win!
January 15th, 2011 – Strength Training and Body Balance Clinic – Wrightstown, PA –
October 25, 2010
When: January 15, 2011
Where: Transcend Sports Training Facility Wrightstown, PA (30 min. to Princeton 40 min. to Philly)
Strength Training for Rowing – One Day Seminar for Coaches and Athletes
This comprehensive one day seminar is designed for athletes and coaches at all levels, who are interested in improving their individual or team’s performance. This event includes a comprehensive power point lecture on strength training, and how flexibility and strength imbalances will affect each individuals rowing performance.
- Power point lecture (morning): Will include anatomy and structural imbalances as related to rowing, and how imbalances affect rowing and lifting performance.
- Power point lecture (afternoon): Will include the bio-mechanics of strength training and rowing, and will discuss how the two can be directly correlated with proper implementation.
- Strength Training: Hands-on review of bio-mechanics and lifting technique in the gym with class participation, including key points and safe effective exercises instruction.
- Hands-on instruction: How to identify individual athlete inflexibility, and explanations of why they will limit rowing performance.
- Hands-on instruction: How to perform basic stretching techniques that improve rowing mobility and performance.
- Participation on the ergometer/weights: Demonstration of specific exercises that directly tie in strength training to the rowing stroke.
- Discussion of how to set up your gym or training area.
- Basic strength training program design ideas.
- Each participant will receive a copy of the Power Point lecture
- Each participant will also receive a 12-week strength training program with a full video library
Included in this one day clinic are several hands on teaching sessions which will assist in learning proper lifting techniques and related bio-mechanics, as well as demonstrations on how imbalances can be corrected. Emphasis will also be placed on how correct strength training and flexibility exercises can improve power development of the rowing stroke. We will also review the basics of sport nutrition as it relates to recovery from training, and summarize the concepts covered in the clinic. This clinic will set a strong foundation for future strength training and remove myths often heard about its safety. This class is ideal for those looking to improve overall performance and learn how to train far more effectively.
Class size is limited to (6) participants for the all day clinic to allow for effective hands on coaching instruction for each individual. In addition spot are also available to attend the lecture(s) only.
Go to the “Camps and Clinics” page for more details about this event.
**Coach Kaehler (bio) has been a physical therapist for 18 years, a certified strength and conditioning specialist (CSCS) for 14 years and a USAW Sports Coach for (5) four years. Please contact Coach Kaehler for more details.
Please refer to the schedule to see the tentative layout for the day.
When: January 15, 2011
Time: 8:30 to 4:30 pm
Location: Transcend Sports Training Facility in Wrightstown, PA (30 minutes from Princeton, 35 minutes from Philadelphia)
SIGN-UP NOW For the ALL DAY CLINIC clinic as these (6) spots will fill quickly!!! – $395
SIGN-UP NOW – LECTURE ONLY (Morning Session) – $ 99 – “Structural Imbalances Identification and Correction”
2010-11 Winter Erg Camp – Transcend Sports Training Facility, Wrightstown, PA
October 25, 2010
Winter Erg and Strength Training
WHERE: Transcend Sports Training Facility, Wrightstown, PA (Please feel free to tour the facility).
WHEN: November 28th, 2010 – February 20th, 2011
This is the second year Coach Kaehler will be holding this comprehensive winter training camp. This Program is ideal for those wishing to improve their rowing strength and power, as well as improve on their current 2k erg. The group size is limited to a maximum of eight (8) people, with three (3) being the minimum. The small group size will maximize coaching for the athletes. To confirm please pay the $100 deposit that is refundable if someone replaces your spot or the camp does not reach three (3) participants. Hurry and sign-up before this camp sells out.
ON-SITE TRAINING ONLY (No Home Erg Program) – ERG AND WEIGHT TRAINING SESSION S:
This program will be offered two (2) days per week. This program is designed for those who want hands on coaching both on the ergometer and with weight training. One session will be held during the weekly from 3:15 till 4:45pm and the second session will be held on Saturdays from 7:00am till 8:45am. The schedule will be adjusted during the holidays to make sure we get training in. Each session will include erg and weight training. The groups will be small so lots of coaching will happen to work on proper mechanics both on the erg and with the weight training.
$375/month x 3 months = $1125
DEPOSIT: $100 to hold a spot for the camp
After making your purchase, please contact Coach Kaehler to reserve your preferred time.
Rowing News – October Article – A Balanced Approach
October 15, 2010
“When working your core, remember to pay attention to your posterior muscles”
By Bob Kaehler, MSPT, CSCS
If your training program includes core exercises, make sure you also incorporate posterior core work to keep your routine balanced. With core training focusing largely on the abdominal and anterior trunk musculature, the posterior muscles tend to get less attention. These include the thoracic and lumbar paraspinal muscles—muscles on either side of the spine—the glutes, and the hamstrings. Each of these groups play an important role in helping to control the spine when the upper and/or lower extremities resist against it, with or without movement and with or without external weight.
The posterior-trunk, hip, and lower-extremity musculature create an extension moment (a tendency to extend or arch the low back) around the lumbar spine when these muscles are contracting. This counteracts the flexion moment (curling of the spine), which is created by the anterior muscle groups of the core. Posterior core exercises fall into four categories: fixed trunk with moving legs; fixed legs with moving trunk, where arms and legs are fixed; and with all extremities moving.
Fixed trunk with moving legs exercises include prone leg lifts, which can be done while lying prone (on the stomach) over an exercise ball, on a bench with your waist at the edge and feet on the floor, or on the floor. The arms are fixed either on the floor or on the edges of the bench and the legs are raised off the floor to the ideal height until the body is in at least a straight line (standing position) or the feet are slightly higher than the hips. Fixed legs moving trunk exercises are done just as they sound: by fixing the legs and moving the trunk. Readers will recognize these as back extensions. Exercises include straight-leg dead lifts and back extensions. Back extensions are done on a chair, hyperextension machine, exercise ball, or on the floor. In each case, the feet are fixed to a solid object.
Because the hands are free, you can easily add resistance to this category of exercises. Exercises in which all four extremities are moving include the Superman exercise, where you lie on your stomach, on the floor or atop an exercise ball, and lift your arms and legs off the floor together. This category allows you to add resistance to all four extremities at once for increased resistance. The fourth and final category of exercises has all four extremities fixed on the floor. A posterior plank or bridge is a common exercise here. Start by lying in a hook position with your knees bent-up, feet flat on the floor, and your arms at your sides, palms down. Once you have set your starting position, raise your hips off the floor until your shoulders, hips, and knees are in a straight line. For an added challenge, do these exercises with your feet placed atop an exercise ball instead of the floor.
While there are many different core exercises, you should aim for as much variety in your program as possible. This means choosing exercises from as many categories as you can. The goal of posterior-core strengthening is to make the spine the stability point when you are moving the extremities, hips, and trunk around it. By improving strength and control around your spine, you will not only improve your rowing performance but also help reduce the risk of injury. When adding resistance to the hands or feet, make sure that you are able to keep the spine under control. Too much resistance can lead to poor technique and spine positioning.