Winter Erging 2017-2018

Winter training starts this week. We will be doing winter training like we did last year. Please read the entire post for how it works, how to pay, how to sign up for class, and who is coaching.

You can pay for 1, 2, or 3 sessions per week or unlimited sessions each week (meaning you can go to all 5 erging sessions each week).

Price for the entire winter season:
  • Once a week $75
  • Twice a week $150
  • Three times a week $225
  • Unlimited $337.50

How it works: Go into your mind body account. Choose the number of sessions you want to erg each week and pay.

Once you have paid….Each week sign up for the class you want to go to on mind body by using this link- You must pay before you can sign up. We are asking that you sign up to give folks an idea how many people have signed up for that class on that day. Remember there are only 23 ergs. If more than 23 people show up then you will likely do some erging and some circuit training. If you sign up for class but decide to not come just cancel before class starts so you can sing up for another day that week.
Several of the coaches are recommending heart rate monitors for their class, compatible chest belts are here.

The Schedule and Start Dates-notice that some coaches do not start next week:


6:00-7:25 pm Monday- Bob R Start November 27
Bob’s session will focus on developing a strong fitness base for the spring season while reinforcing solid stroke fundamentals.  Sessions will include a short warm-up and 50-60 minutes of rowing at various intensities.  Great opportunity to log meters for the C2 Holiday and January Viertual Team Challenges.
6-6:55 am Wednesday- Zoe–Start November 29
Wednesday classes will be interval-focused. We will start out focusing on Anaerobic Threshold to complement the other base-building days, and towards spring will transition to sprint intervals. I recommend creating a log book of the splits you pull for similar workouts (there will be repeats) so you can see your progress over the months and race against yourself.

7:30-8:55 pm Wednesday- Abigail–Start November 30
The Wednesday classes will be focused on two goals: (1) Preparing for Mid-Atlantic Erg Sprints; and (2) Preparing for spring season erg tests. The classes will be a combination of sprint and cardio work that is designed to prepare you for sprints (2k) and longer pieces (5k, 6k, 30 minutes). Heart rate monitors will be highly recommended.

6-6:55 am Thursday- Guennadi–Starts on December 7th
Thursday sessions will be a 2 x 20 min row, alternating steady state with technique drills. Intensity will vary from 70 to 80% of one’s max heart rate. Therefore, having a heart rate monitor would be helpful. For those who will have time, each session will end with one core circuit consisting of seven stations. Core circuit will take approximately 15 minutes.

1:00-2:25 pm Saturday- with a variety of coaches–Starts on December 2nd (Coach Bob will be at the first class)
Saturday sessions will be endurance focused. The class will have rotating coaches so you can experience the best of all Capital’s coaches.


Due to the extensive, expensive cold weather damage over the years, the bathrooms and showers will be locked and drained of water by once the weather turns freezing. The pipes have burst in previous years and it’s simply unsustainable to keep them operating in the freezing weather. The port-a-potties in the parking lot are still available. Please remember to  bring your own water from home.