Winter 2017

Winter training at City Island Rowing runs December 4th through March 3rd.

Winter is miracle season at City Island Rowing. We give our athletes' growing bodies a bit of a break during fall season, focussing almost exclusively on technique.  Winter is the time to get fit and strong, then in spring we put it all together and row really fast. Our top performing winter athletes will race at the San Diego Crew Classic in March.
A highlight of the season is our Orlando Training trip, February 15-22
Our annual Ergathon Fundraiser is Sunday morning, December 17th

Varsity trains: 
M/T/Th/F 4:00 - 6:00 pm in December
We add Saturdays 8:30 - 10:00 am in January and February
Wednesdays off for recovery, which is a vitally important aspect of training and aids in injury prevention.
But - get that stretching and myofascial rolling in!

JV train: 
M/W/Th    5:15 pm - 7:00 pm in December
We add Fridays and Saturdays (10:00 - 11:30 am) in January  and February

Novice train:
M/W/Th    5:15 pm - 7:00 pm

Our home for Winter Training is the Morris Yacht and Beach Club.
In addition to erging, spinning, x-fit, sand bag and core workouts, athletes will have access to the recreation lounge where they can relax, do homework, surf the internet or watch tv. The large flat screen TV will be a great place for video review. There is also a modern locker room facility to store gear, shower and freshen up. CIR families receive complimentary membership privileges so that they can also use the facilities - especially the stunning restaurant and bar overlooking Long Island Sound directly at the Manhattan skyline.

Our small program of like-minded and dedicated athletes allow us to offer a program that is tailored to each individual's needs whilst working in a team environment. Utilizing multiple resources, technology, innovation and a tremendously experienced coaching team, athletes can expect to make exceptional gains in strength, fitness and technique this winter.



We strongly believe that working SMART is far more important than simply crunching out volume.
Our athletes will workout between 9 and 12.5 hours per week depending on where they are in the training cycle as recommended by the Junior National Team. This time will be split between erging, gym and weekly indoor rowing tanks. 

Every Thursday we have a session in indoor rowing tanks - an extraordinary way to coach and "keep the water feel".
The tanks also provide a great mental break and keep our athletes' minds and bodies fresh.
On Saturdays athletes will participate in a steady state erg session, followed by  Yoga and stretching. 

With a methodical and scientific approach to weight training, anaerobic threshold training, 
as well as general cardio and VO2 max training, our athletes will shred time off their 2k scores.


We also offer nutrition guidance to realize the full benefits of all the hard work. 

Contact us today if you would like to join us this winter. The most common thing athletes and parents say after joining City Island Rowing? "We wish we had joined sooner !" This is ESPECIALLY true if you are currently a Junior in High School.
Subpages (1): Winter Training Trip