RowingChat: Recent Episodes
Rebecca Caroe
Rowing Chat is the podcast network dedicated to rowing. We have many shows hosted from around the world on specialist topics from Strength Training to USA news, from interviews to data analysis. Produced by Rebecca Caroe, it brings rowing news, coaching advice and interviews to you. Go to https://rowing.chat/ for links to the latest episodes & subscribe in your favourite podcast software.
Follow one hand through one stroke in sweep rowing. Your outside hand is a second oarlock - controlling the handle when the blade is under the water.Timestamps00:45 Setting the heightVisualise your outside hand tracking through one stroke. It's setting the height for the oar. It goes through the longest arc. You get control for catch and finish timing from the outside hand, force on the face of the spoon and rhythm.02:00 The second pivot When the oar goes into the water, it doesn't move much during the power phase. But the boat is being levered past the oar tip. The pivot point from the end of the spoon is your handle and this is the 'second oarlock concept'. the outside hand times the catch placement and manages the oar depth. Placement is proactive to make the handle move before your slide stops at the change of direction. Your outside hand moves a greater distance - moves further - than your seat moves.Placing with the inside hand won't give you the same finesse and control compared with the outside hand. This is because it's closer to the pivot point at the oarlock.05:00 Middle knucklesYour outside hand knuckles should point forwards towards your feet / the stern. This helps to keep your wrist flat. It also connects the handle through the kinetic chain to your feet. Look at photos of rowers whose hands are not wrapped around the handle - they are likely using their inside hand to control the handle.06:00 Where the inside hand does controlFrom 90 degrees square off in the power phase your outside hand loses leverage and your inside hand takes over. Try not to let your elbow point out the side of the boat - let it go along your side ribs and point it to the person behind you. From this point to the finish you can add power with your inside hand (pull hard).07:00 Outside hand at the finishThis controls how the blade comes out of the water and sets the rhythm for the recovery. Use the movement of timing the extraction - sit still while extending the outside hand and arm only to take the oar out of the water and start moving to the stern on the recovery. Speed of the handle into the body is approximately equal to speed out from the body. Only move the shoulders after the arm is straight. This makes the rhythm for the recovery.On the recovery the blade shaft should be parallel to the water surface and approximately the same as all the other blades on your side of the boat. Four jobs for your outside hand- height at the catch - pivot through the drive- a clean release at the finish- rhythm on the recovery.
How gripping tighter makes you slower. In this episode you’ll discover why the tightest grip on the handle is often the slowest stroke, and what to do about it instead. The idea comes from Tai Chi, not the boathouse, but it applies directly to your hands, wrists and shoulders on the water.Here is the reframe. Softness is not the absence of power. It is how power actually travels through the body. Tension blocks it. Softness lets it flow.Soft hands, hard drive. Let's go.Timestamps 01:00 Tight handle grip does not give you controlYou might think that if you grip harder, you'll row faster but if your thumb is tight, your whole hand is tight. Tension is like a virus - it spreads. A tight thumb leads to tight fingers, wrists, shoulders. Fear of losing your grip or catching a crab when under pressure makes you clamp down instinctively.How should you hold a blade handle? Imagine you're holding a kitten or a puppy - or like it's a banana - if you squeeze too tight the skin splits and you have squashed banana on your hands.Tension blocks powerWhen you have a tight hand or thumb it locks your wrist and forearm and travels up the kinetic chain of your body. Control and power are two different problems. A tight hand is just stiff and loses strength rapidly. Relaxing while keeping your fingers hooked around the handle gives you control and security.04:00 What to doWhen trying harder (like when rowing firm pressure) your instinct is to grip harder. This stiffens the kinetic chain and slows the transfer of power from your legs and body to the blade.Soften your hand grip starting with your thumbs, then move to your fingers and you'll find this also loosens your forearm and try to row with a long neck (drop your shoulders).A muscle which is already tight finds it harder to activate when you are calling for that muscle to work during the power phase of the stroke. A relaxed muscle is easier to engage and activate to move the boat.Let your focus come down to the mass of your body and your leg drive doing the work rather than your hands being the driver of effort. Keeping your hands soft allows the mass/weight of your body to make the power.A mental re-frame - soft hands, hard drive.Softness isn't weakness it's how explosive power propels the water.Tai Chi says Tightness is life running out of a stroke, softness is life flowing through it.Hand tension blocks power and gives you a slower catch, a slower grip on the water. Let this flow into soft shoulders which will enable you to get your body weight behind pushing the blade through the water.
. The key is timing your meals and recovery between races.A race is not a big calorie burn - about 150 - 200 calories for 1k.Your body stores thousands of calories of glycogen.When you put out a lot of effort you assume the intensity means you are burning a lot of fuel. Separate habit from what you need to fuel on race day.03:00 What's actually happening?If you race once in a day - fuel is not your limiter. Your hydration and glycogen are where they need to be if you've had a good meal the night before and on the morning of the regatta. Your job is to feel good on the day. You cannot empty your tank in one sprint race.Racing more than once in a day the goal is about recovery in the gaps between your races.You have to replace fluid, nudge glycogen up a little but still keep your gut feeling comfortable.04:00 Stop fueling the race, start managing the day.After the first race don't eat a big meal - go small, frequent and easy to digest.3 levers - rehydration (do this first). Fluids, a bit of sodium, rehydration salts. Sip between races. Choose a rehydration mix you like and know - it can have protein as well as carbohydrates in it.- refuel (do this second). Small, easy carbs in modest amounts or a small protein snack if you have time to digest it before your next race. Choose a banana, a small protein bar. Enough to feel topped up but not full.Finish eating with time to spare before your next race to allow for digestion. Ideally 40 minutes to 1 hour. Different people find this different - practice and notice what happens to you on race day. Time when you ate and how you feel at the second race. How your tummy feels may affect your nerves and affect digestion rates.Never trial a new food on race day - it's not worth the risk. 06:45 Key takeaways- I'm not replacing calories, I'm staying ready.- Know you're not depleted removes the panic eating- Fuel for one race by how you feel- Fuel for many races by planning the gaps between races.Use a race day plan / timetable - add fueling into the timetable and checklist. Here's an article which may help you.https://fastermastersrowing.com/rowing-regatta-checklist/
and I have got fuel to continue. Once you know what it feels like you can choose your response.
using the four quarters method taught by Richard Parr - learn how to do this quarter in his masterclass webinar.https://fastermastersrowing.com/member-register/frustration-to-flow/Once you can handle weight on the feet you can do three things1- better prepare for the catch. blade entry2 - further control the balance on the recovery 3 - manage wind/waves better
Build pressure now'; two strokes pass then 'Rate up now'.At rates below 25 it's easy to hit the rate just using increased pressure - it is harder at rates from 26 and above to get the rate - you have to be more deliberate building the pressure then the rate.Start a change like that at the correct place in the stroke cycle. Make these changes at the catch. The pressure change starts at the catch; stroke rate changes begin at the catch. To do this effectively, athletes must know they are making a change half a stroke cycle in advance of the change. Call the change at the FINISH. This gives them advance warning of the change.There are changes which happen at the finish like stepping down in stroke rate or a rhythm call and these must be called at the catch.Be half a stroke ahead of time if you give the calls. Listen to when the cox or the caller made the call to change.Your goal for the workout is to execute more and more successfully.
Three fixes for your indoor rowing technique faults.Timestamps01:00 The unforgiving ergInterrupt the fault before it becomes a habit. Foot connection gets lost at the finish as your toes come away from the footstretcher. When you lose connection you aren't moving the boat forwards, same on the erg because the feet are the only connection to the boat.Take a $10 bank note and put it under the toes of the athlete - if they lose foot connection at the end of the drive, the money falls to the ground. Have a bet with your athlete - they can keep the money if it's still under their toes. The whole of the sole of your foot needs to stay pushing on the footstretcher at the finish. Try it separately for both feet.04:00 Catch positionAvoid over-compressing at the catch with knees going over your toes. Take a bungee cord or some electrical tape and wrap it around the rail so the seat wheel butts up to it at the correct catch position. The athlete will feel the wheels rolling over the tape - it acts as a gentle physical reminder to stop at the catch position.Check your catch position first using a mirror or a photo - get your shins vertical. Do some steady rowing to learn where your new compression limit is.06:00 Slide controlIf you tend to pause at the catch, try this. On the erg the rail slopes downwards towards the footstretcher. Lift up the front leg of the rowing machine by 10-15 cms. Use a crate, an aerobics step or a big book. The incline means it's harder to rush forwards. Note if your catch alters when you change direction with the front leg raised. Gravity will tend to make you want to roll backwards away from the flywheel.
Three cheap and simple hacks to help your sculling. Small clever fixes to real problems that scullers deal with all the time. One for your head, your wrists and your blade depth.Timestamps01:00 Sculling Hacks for self-coachingSculling technique faults are very subtle and you can't always feel them from inside the boat. These three hacks move that feedback from external to the boat (from your coach) to inside (you can feel changes yourself and can act on them).01:50 Hat brim positionIf you move your head during the stroke, this is the hack for you. Ideally you want your head to be in line with your spine during the stroke and to stay in line when you swing your body back/forwards. The head is heavy - 15 lbs or 7 kg. Wear a cap with a stiff brim so that you can see the horizon from under the cap brim. The horizon is always horizontal - pick a single point to watch (a tree, a house, the back of the head of the person in front). Keep an eye on the horizon point while you row - this will give you clues about how your head moves. 05:30 Wrist tapeWhen feathering in sculling you want to use your fingers and not your wrist. Take a piece of tape from your forearm across your wrist towards your knuckles - masking tape / electrical tape / micropore are all suitable. If you move your wrist it will pull on your arm hairs and serve as a reminder.As a rule of thumb tape 20 minutes before you start rowing - this gives time for the adhesive to bond with your skin.07:30 Shaft tapeA hack for those whose oar spoons go too shallow, too deep or corrugate through the stroke. Tape the oar so that when the oar is sitting in the water at the correct depth, you can just see white tape on the oar shaft. How to position the tape - sit in the boat with it level and put the oar, squared, into the water carefully so you don't get the shaft wet. Let go of the handles and the blade will naturally sit at the correct depth. The blade will tend to sit 1 cm above the water surface (this gets covered up when you are rowing as you push a mound of water in front of the spoon).Track where the shaft gets wet and that's where you put the white tape. Measure the distance from the spoon insertion point and you can then put tape on other oars at the same place.As you row, the white tape is then above the water surface while you are rowing - adjust your handle height so that the tape stays visible.
thing which you can try this week - intentionally take a risk. How did you go, what happened as a result and did you learn something from it?
Three cheap and simple hacks to help your sweep rowing. Small clever fixes to real problems that sweep rowers deal with all the time.Timestamps00:45 What is a rowing hack?Tricks and techniques for your own rowing - a low cost, improvised fix to a persistent problem. The best hacks give you physical feedback in the moment as a constant reminder so you don't have to keep something front of mind. Moving you into unconscious competence.Learn more about unconscious competence and the 4 stage adult learning modelhttps://fastermastersrowing.com/rowing-technique-makes-my-brain-hurt/02:00 Elastic band on the oar handleIf your inside hand moves up and down the handle - it drifts. This affects the amount of effort / load you can put onto the oar from square off to the finish. Take an elastic band and wrap it around the oar handle so it sits on the outside of your hand next to your little finger. If the band is tight, when your hand starts to move it won't roll the elastic band - you'll feel it and realise if your hand has moved off position. If your hand goes the other way, put the elastic band next to your forefinger instead. First check you have the correct spacing between your hands first.04:00 The coxing plankWhen you have someone who is too large to fit into the coxswain's seat - use the coxing plank. A plank of wood sitting across the transom / sax board of your eight. We put a sculling seat on top so it's comfortable to sit on. Put your feet into the bottom of the boat. And add a lanyard to attach to the steering wires in case the plank moved or fell off and it remained attached to the boat.The cox can then see above the heads of the athletes giving greater line of sight for coaching the crew. If your crew has to take turns steering the eight - this is the hack for you.06:30 Wrist tapeIf you feather with both hands and twist your wrist to turn the oar when squaring and feathering - this is for you. The correct sweep feather action is to allow the oar handle to turn inside your hand grip for the outside hand, while only your inside hand wrist rises or lowers to turn the handle.Take a piece of tape - sellotape/scotch tape or micropore or masking tape or electrical tape. Run it from your knuckle across your wrist and to your lower forearm. The idea is that it sticks to the hairs on the back of your hand so when you turn your wrist (and you shouldn't) it pulls on the hairs. This hurts.... you feel the tape tighten and serves as a reminder not to move your wrist.
. Using your arms can mean you rip the oar against the water. Water moves as a single block at a gradient of 1:200 - rowing needs to keep the water block solid. Breaking the water block causes little air bubbles to get into the water and this makes it harder for the oar to grip the water and it becomes less effective. Use language such as burying the blade, pushing it horizontally and extracting smoothly. The boat moves forward because the water goes back relative to the boat.07:30 Puddle-less rowingSometimes no puddle is the whole point. Try to row without making a puddle - this helps you to focus on your technique and if you are keeping the oar at the correct depth through the stroke and taking it out cleanly. Try rowing with the oar only half under the water. This helps you to learn how to manage the handle which controls the oar height through the stroke. Align the catch and finish heights by controlling the handle. What your puddles are telling you - take a look behind you from catch to finish and watch the puddle move away from the boat using peripheral vision or by turning your head to see the full stroke.
mindset as you think about this.If it's technical - you likely know how to fix this.If it's a tactical error - if it comes up again, you will make a different decision.If it's a fitness shortfall - train it, not blame.09:45 Learn how to raceYou are learning how to do this and pattern recognition is an important part of this learning. Experiencing different situations will teach you if what you have in your toolbox is sufficient to help you close the anger gap. Training alongside another crew can help you experience more race-like situations.Go to your crew mates and coach and find out what their gap was and discuss what you're going to do about it next time.
The role your head plays in correct posture and form. What happens when your head moves away from your work and why your body will always follow where your eyes are looking. Timestamps00:45 The importance of your headNormally a neutral head and neutral spine is desirable in rowing and sculling. Your head should be square above your spine and shoulders. If you drop your chin down it collapses your chest and affects the curve of your back.Moving your head from side to side changes the alignment of your eyes. Your head weighs about 15lbs (7-8kg). 03:00 Head leaningif you move your head it tends to cause the finish to wash out. When you pull the handle to the finish your rib height changes and gives an inaccurate perception of where your finish height should be. In sweep it's common to see people leaning away from their rigger - away from the work. This lean affects the balance of the boat.If you lean your head it also blocks your torso rotation and affects how your shoulders line up and you lose length at the catch because you can't move around the arc successfully.05:45 Eyes Lead - body followsFirst, know when you are upright. Where your eyes are looking (leading) your body will follow. Walk in a crowded street and turn your eyes to look sideways and you will tend to walk in that direction. Try it!Use your eyes as a way to get your body to do something. In sweep we want a rotation - if you look out to your side of the boat and look over the shoulder of the person in front of you. As you eyes go out your shoulders will tend to follow which helps guide the torso rotation. Shoulders stay parallel to your oar handle.If you use a stroke coach mounted at your feet you look down and will find that this rounds your shoulders and changes your posture. Crews using strain gauges have the display mounted on the rigger so the athlete turns their head out in that direction to compensate.At the finish your eyes need to be level - have a horizon to look at. Imagine you have a laser pointing out of the back of your head - imagine this staying parallel to the water - if you drop or lift your chin the laser line moves. Keep your head moving in line with your spine is the goal.Try putting your eyes into 'soft focus' almost blurring your vision into a single point on the back of the person in front of you. Let that point be your reference and gives you awareness of movement in your peripheral vision too. This helped me to stay in time with stroke to check the distance between my eyes and her back didn't change when she moved or when she swung her body. 13:00 Coaching your head has impact in many parts of the rowing stroke - use it to guide yourself.
The most experienced rowers aren't thinking about every movement: they are hitting three key checkpoints only. The finish, quarter slide and three quarter slide.Timestamps01:30 The FinishThe finish is the only point where the boat, the blades and your body are all travelling in the same direction (the direction the boat is moving in). This gives the finish a stillness where you can be relaxed and sit still - the work is done. You should feel balanced and symmetrical with a low centre of gravity. This is the most stable part of the stroke. Your posture contributes to the stillness - an open chest posture. As your hands move away the finish is over and your mass starts to move up the slide towards the stern (opposite direction to the hull movement). You feel incontrol of time - if you feel rushed in the recovery use this point at the finish to reset.Recommended drill - single strokes to the finish. Leave your handle(s) next to the body, feathered.05:00 Quarter SlideHere you have the body set in the catch angle - this is so you can begin to feel the boat moving under you. Recover your body mass and start it moving towards the stern.Your handle continues past your knees at this point - as a consequence this draws your shoulders forward and your trunk rocks naturally. You are nearly in the catch position (except for your leg compression). If you don't get your handle past your knees you tend to row upright and don't get the trunk movement and you rock late in the recovery which disrupts the boat. If you lift your handle too early later on you have to push it down to give room to square - another disruption.In sweep at quarter slide your nose, chin and sternum line up with your inside knee.Recommended drill - row pausing at quarter slide checking you get into the right position at the pause.10:30 Three Quarter SlideThis is the 'danger zone' where hull speed gets lost. Your mass is 5-7 times the mass of the boat hull. If you are sliding faster than the hull your mass works against the boat. Going fast up the recovery slows your boat. Imagine doing a squat jump - if you descend too fast and drop your weight to the floor makes you feel heavier on the floor making it harder to jump up again. This is similar to rushing the slide.Things to check at 3/4 slide - is your handle height low enough for you to square if needed? Is your upper body relaxed with minimal pressure on the footstretcher? Feel the boat is free under your feet. Test this by rowing at 3/4 slide and then return to full slide. If your boat speed is the same at 3/4 and at full slide it's a sign you could be more effective at 3/4 slide. Your centre of mass needs to be low in the boat, your torso should not be braced - it's in the same posture as at quarter slide.Recommended drill - shadow rowing drill. Row the recovery without holding the oars. Try shutting your eyes. Call out each position as you go through it - finish, quarter slide, three quarter slide. Naming the point helps.SummaryThe finish resets you and gives you time, the quarter slide sets your body before the boat begins to move and three quarter slide is where you preserve or lose hull speed. When you get tired or under pressure that's the moment to focus back into these three points.Robin Williams' articlehttps://plus.britishrowing.org/2022/02/07/the-recovery-2/
Tapering is reducing volume while maintaining intensity. Deloading is drop volume and intensity. Remember form = fitness minus fatigue.Timestamps00:45 How fit are you to race and train?Three ideas for your race preparation - taper compared to deloading; the form formula explained; and a practical taper blueprint.When you ease off training do you feel flat and slow in the boat? A taper is pre-competition where you reduce volume but increase the intensity of your workouts. The conclusion is to arrive at the race feeling fresh and you haven't lost your sharpness.A deload is a recovery strategy where you reduce both volume and intensity. This lets your body get more rest during a hard training block.They feel similar but the effect is different.03:45 What is rowing form?Fitness rises lowly and fades slowly - notice this if you have time off. You can come back to the level of fitness you had before the break quickly.Fatigue is the acute training load which is on top of your fitness. Form is what's left when we clear out the fatigue - the fitness available to you on race day.As masters our fatigue can be amplified as it takes us longer to recover.A taper keeps your fitness steady and rapidly drops your fatigue - think of your fitness as a glass of water and the fatigue is a layer of mud sitting on the top surface of the water. Clear away the mud and you can access your fitness reserves.06:00 Taper blueprintAll Faster Masters Rowing training programs include tapers for the major masters rowing races and months of the year. Most masters only peak with a taper twice a year - a long distance race and a sprint 1k race.In the taper we cut volume by 40-50% across the taper period. Shorter sessions but nearly every session has elements at or above race pace e.g. racing starts practice. Do not add in anything new in a taper week - no new equipment, drills or nutrition changes.The urge to train more during the taper because you feel flat during the mid-taper. This urge is nearly always long and you'll feel flat in days 2-4 as your fatigue is clearing. Remember you aren't losing fitness.For multi-day regattas start the taper one week before your first race.Review your race week training and plan how you are going to manage your fatigue. Your taper is a way on collecting on what you've already earned in your training.
Dr Malcolm Howard, Canadian eight Beijing 2008 “People say it was always so easy for you, so straightforward. But it’s always been about the work. Rowing, by its nature, is a beautiful sport because you get out of it exactly what you put in. The harder I worked at rowing the more success I had.”Timestamps00:45 Why your brain is working against youMany masters rowers are putting in less than they think believing in a ceiling which is not real. And limited by a brain that pulls the 'alarm cord' long before you've reached your limit.02:00 The effort ledgerAre you paying what rowing actually costs? This is a way of measuring work and exposes pretend work. If you train by feel (Rate of Perceived Effort RPE) but feel and reality diverge with age. RPE rises as recovery slows. When you bring tiredness into training sessions your RPE can be higher even if your work output is lower.The three columns - What you planned to do this workout, what you actually did, honest quality rating (1-5 range). Average the scores at the end of each week.Map the gap between what you intended and your execution. Write it down and bring honesty to your training. 05:30 Your effort ceilingSome masters may be leaving more on the table than you think. A limiting belief is that your effort is limited by age. This kicks in before your actual physical limit occurs - mind working separately from the body. Test yourself by picking one thing on your training plan that you dislike and so avoid doing.Am I avoiding this because my body can't do it or because I don't want to find out what it reveals about me? Masters have more choice and may take more recovery between workouts than pro athletes. Do that one session which you've been avoiding next week and notice if the ceiling is your body or your mind.07:45 The repeated bout effectThe science behind your brain limiting you in an effort to protect you. Your brain lies in order to protect you - so renegotiate with your brain. Brains are survival machines and send a STOP signal before you reach your actual limit. It's conserving resources and energy reserves in case you need it.The Central Governor Theory by Tim Noakes - brain limiting your output based on predicted cost not actual capacity.When you expose your body once to a hard effort - your brain re-anchors what hard feels like. Next time you do it the alarm goes off later. Perceived difficulty and the urge to stop reduces on the second exposure to the same stimulus. The brain's prediction model adapts.This is the physiological underpinning of Malcolm Howard's quote. The work doesn't just build the engine, it teaches the brain what your engine can do.Faster Masters Rowing training programs include workout repeats in order to help you use the repeated bout effect in your training. https://fastermastersrowing.com/racing-program/11:30 Three layer synthesisThe ledger shows what you're actually putting in; the ceiling test shows what's still available; the repeated bout effect shows why doing it once is enough to retrain your brain.
Al MorrowFeeling you are in control in rowing can lead to tension, particularly in your hands. There's a balance between having control and being so tight that you do not have good control.Controlled, accurate movements are your goal.Test this for yourself by gripping your handle tighter than usual and note how your catch timing and depth is or your feather/square movement. Poise is a balance between the right amount of control and tension to facilitate the rowing movement, Enough tension to get into the right positions but not so much that you are rigid and hamper your strength, movement and oar control.Rigidity kills your strength. 90% of your power in rowing is below your arm pits. When rigid it's hard to respond in real time to a gust of wind, balance issues or wake. When relaxed, the boat absorbs the energy from the wind or waves and you don't react to the disruption.07:00 Al Morrow's drillThis is a catch drill - put the oar in the water fast so it arrives at the perfect depth under the surface.From the catch position, push down on the handles so the oar spoon is high above the water. Let go of the handles quickly and listen to the sound the oar makes as it enters the water. An oar arriving in the water under zero tension - you will see it arrive at the perfect depth.The perfect depth happens when you are relaxed and do not interrupt gravity. Progress the drill by gradually holding the handle without tension - fingers extended. Make the same sound.Move to holding a normal grip while keeping the same blade entry sound. Then take one stroke. Stop rowing and try it again. Move towards making the perfect catch sound but starting at the finish - roll up the recovery and unweight the handle to place the oar in the water. Work on the timing of unweighting your hands and the slide change of direction. The hand action has to precede the slide stopping.Remove rigidity from your neck shoulders, arms and hands at the catch using this drill.11:00 Trust the release of tensionThe best possible catch at higher stroke rates comes from being proactive placing the catch - that can negate the lack of rigidity you've been working on.12:00 Active CatchesBuild trust that you won't flip when unweighting the handle. Move the moment when you release the tension to being earlier in the recovery. Listen to the sound of the blade entry.
and go with what you feel in the boat. This is an abrupt change in technique and not conducive to protecting your body.If you have a sensitive low back, then an unstable boat can cause a flare up.Common sense - think before you do. Common sense is not very common.For equipment make gradual changes.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Join Santiago Fuentes to discuss - the growth in masters rowing in South America (country by country differences) - the main rowing events in the region - long distance head races and sprint. — What you hope will happen next in the future
Ways to adjust your stroke to match the boat hull speed. Timestamps00:45 The boat velocity changes through the rowing stroke cycle and you can feel these changes as you row.01:30 Efficiency is keyThis is a measure of the difference between a skilful crew and less experienced athletes. When watching crews in a race you can see some crews just inch ahead of the others. Efficiency is a key to why the best crews do well - they use their power efficiently; they help the boat hull to move through the water with greater efficiency - how do they do this? They manage their body mass well.Body mass is resistance to changes in velocity. This matters because the entire boat is moving forwards all the time (even though you may think you go backwards and forwards on the slide).Because of the sliding seat, the boat hull doesn't travel level, the bow moves up and down through the stroke cycle.03:40 Maximum Boat SpeedDiagram of boat speed through the water (credit British Rowing) https://fastermastersrowing.com/getting-ahead-or-behind-the-boat-speed/Maximum boat speed DOES NOT happen in the power phase. The point of maximum velocity is after the oars have come out of the water. [NOTE: not maximum acceleration as said in the video.] At this point you are transitioning onto the recovery (arms away / body rock forwards). On a video filmed square off 90 degrees to the rowing boat - when the bow ball is at its highest point is when the athletes have moved closest to the stern (on the recovery) and the point of maximum acceleration is when the bow ball is lower and when the athlete is transitioning from the power phase onto the recovery phase.The diagram shows the boat at low and high rates (right hand side). At higher rates the point of maximum acceleration is nearer to the catch on the recovery.The boat moves differently at high stroke rates from low stroke rates.Understanding and noticing the boat acceleration feeling and how your body moves are two things you can control. If you can learn how to feel the boat movements you can make refined adjustments to how you are rowing at race pace compared to steady lower rates.07:30 Low rate endurance rowingWe get good at efficiency at low rates because rowers do a lot of endurance training. Yet athletes who race want the effect of efficiency at race rates. Can we improve our agility and how we are moving with the hull and practice in training? Periodised training plans do not include a lot of high rate work. What we can do to keep the boat skills of handling the oars and body mass at low and high rates?08:45 Agility DrillsThese are key to learning the skills. Ways to move quickly and keep the handle speed in time with the boat. These can be spliced into endurance rows for short periods of time. This doesn't upset the physiological training effect.Try doing agility drills for 1 minute in every 10 minutes low rate rowing.- Half Slide rowing - go from stroke rate 20 down to half slide the rate will change to around 26-28. This forces you to prepare the handle earlier for the catch, to move with more precision around the finish - you have less time on the recovery.- Half Slide Up Twos - - Double quick hands round the recovery - - Pause drills - choose where you pause for example quarter slide or weight on the feet. Look for the moment when the boat glide begins on the slide and the athlete body is relaxed. - Double quick hands and pause at weight on the feet.Learn how to feel whether you are getting ahead or behind the boat hull speed is key to going really fast when you are racing.Get easy live streams like this https://streamyard.com/pal/c/5694205242376192
Hear Becky Wilson for an in-depth review of the considerations for the masters athlete in terms of cardiac health. - Understanding your cardiac risk profile - New to rowing or returning after a long break? - How training for sport changes as we age from a cardiac health perspective. - A common mistake many masters athletes make with their training.- Age related adjustments to heart rate with respect to training in UT2, UT1 etc. - Understand and use the Karvonen Method for finding Heart Rate Zones. - Beta Blocked athletes need to do this with their calculation- Is it safe to train/compete after a cardiac event or a diagnosis of a cardiac condition?Download the slides https://fastermastersrowing.com/cardiac-health-and-rowing/
Improve your rowing ratio while lifting in the gym.Timestamps00:45 Rowing can be improved by strength trainingLifting heavy has lots of benefits - today we'll talk about ratio. The contrast between the power phase and recovery phase. How to use this concept of ratio in strength training.02:00 Improve range of movementAs we age we find our muscles and tendons don't have the same range and so our stride gets shorter. Strength training can help improve or maintain RoM.Weight lifting works in two planes - when you lift the weight and when you return it to the start point.Concentric muscle movements are shortening the muscle (as you lift). Eccentric muscle movements are lengthening the muscle (as you return the weight to the start).Eccentric muscle work can help improve your range of movement. Working on this part of the strength lift can use the rowing ratio as part of the movement.03:45 Ratio in strength trainingThe braking effect that you use as you control the weight in the eccentric lengthening muscle phase as you lower the weight down can enable you to have greater force production.When lifting heavy for few repetitions or using small muscles e.g. doing chin-ups against your body weight you may find the difference between the last successful lift and when you fail is large. Do your first chin upOne way to improve your strength and do your first chin up is to start at the top of the lift with your chin over the bar (you may need a chair to step or jump up there). Then slowly lower yourself by straightening your arms doing just the eccentric part of the lift. You will gain strength more quickly by doing this slowly muscle lengthening under load. When you've done this a few times, try doing one chin up - you probably can lift yourself up.Use approximately a 3:1 ratio in your lifting. The more ratio you can manage the more you will be working the braking effect on the eccentric lift.06:45 Improve range of movementConsider a difficult lift like a squat using an olympic bar. Getting a deeper squat - to 90 degrees or to a deep squat position is challenging. 08:00 6 week challenge to improve your ROM.3x per week for 6 weeks. Start each lift with an ultra-light load. This helps refamiliarise your muscles with the movement. Then add weight so that you keep good form. Try to do 3-5 sets of each lift each time you go to the gym. Do 6 sessions on power - increase the load you can lift. Position a bench behind you so you squat down to just touching your bum on the bench. Goal is 90 degrees. For a deep squat choose a lower block to sit down to. Start with 5-8 reps on power - increase load.Do 6 sessions on range of movement - lower the bench. You may need to reduce the load in order to do this. Have someone spotting for you and checking your movements.Do 6 sessions on speed - lower for 3 and push up fast for 1. So build your ratio into these sessions. 11:30 Take your ratio training from the gym back into the boat. Can you push the oar faster through the water so that you can take longer on the slide recovery? You may be able to increase your ratio thanks to your work in the gym.
A visual reference to aide adjustments to blade depth.Timestamps00:45 Low technology solutions for rowing too deep.The tape goes around the oar shaft so that when the oar is under the water at the correct depth and the handle is at the correct height for you to old. Mark exactly where the shaft is level with the water surface. You can do this where the oar shaft is wet if you do this carefully. Measure the spot, return the oars to land and transfer that measurement to all the other oars and put white tape on them too.While rowing you can look sideways at your oar to see if the white tape is going under the water and where in the stroke it goes too deep (and you can no longer see the tape).03.30 Causes of rowing too deepUsually it's caused by the athlete holding the handle too high. Modern oar designs naturally sit at the correct depth. If you row 'over the barrel' the path of the handle is too high mid-stroke (and usually too low at the finish so your oar spoon washes out). The water is flat and so the path of the handle in the power phase should also be flat.At the catch if you take the catch by lifting your shoulders it can also cause the oar to go too deep.Tension in the hand grip also can cause the oar to go too deep. In sweep this is often the inside hand holding on too tightly.05:55 Drills to help you correct blade depth- Backing down into the catch. Push the oars from the finish backing down and then leave the oar in the water and take the stroke. Go backwards and forwards gradually lengthening from half slide to full slide. This helps you to work out the correct handle height.- Row in circles. One person row in sweep and look out at your oar as you row so you can see the depth. In sculling just row with one oar and get a friend to hold the boat steady.- Half blade depth rowing. Row with only half the oar under the water - feel the depth by controlling the handle precisely with very small movements.- The amount of power you put on can affect blade depth. So try alternating light and firm pressure strokes to help you work out depth.
How watching videos of good rowing can help improve your technique.Timestamps00:45 Using mirror neuronsParts of our brain get activated when watching movement. Researchers noticed monkeys' brains were firing when watching the researchers eat lunch - as if the monkeys were also eating.Mirror neurons help you to understand and internalise actions, emotions and intentions.This is helpful when learning the subtleties of rowing timing points.03:00 Yawning is contagiousWhen I yawn the chances are you will too. This is your mirror neurons.Dr Laby from Sports Vision researched if you watch correct performances and see the technique being used. He noted that the video needs to be as close as possible to reality.This means you get best results watching at race stroke rates, not slow motion. Try to create a race situation rather than a training row. You need both - understand the movement first and then be able to do it at stroke rates comparable to a race.05:50 Watching videoFind videos online to watch - they need to be good athletes, rowing well in high cadence high stroke rate situations. Check out MostynARC YouTube channel for Penny Chuter's video collection.07:00 Coaching demonstrationWhen a coach tells a story about rowing, your mirror neurons activate as you listen. They make you feel that you are experiencing what the coach describes. Neural coupling with the story teller.First get the athletes to observe the task done well - demonstrate the task first yourself. This is more likely to trigger the mirror neurons as the athletes think themselves into what you're describing.Then explain the action at the same time as demonstrating as a second stage.Our Drills Compendium uses this method and adds written captions as well.https://fastermastersrowing.com/member-register/drills/Real-time observation and real time skill correction improves skill acquisition.The experts recommend peer-to-peer observation as a further stage. Teach observation and comparison to good technique - this also has a permission-based feedback structure allows the athletes to see if they are getting the movement right.
Masters have to pay attention to our range of motion as we age, without it we lose stroke length and raise injury risk. Timestamps00:45 What this is and how to get more of it. Masters rowing is rowing with compromises - we may be less mobile or carrying old injuries.Our goal is full movement potential which helps our performance - with full range of movement we get longer strokes. Things which limit us are tight glutes, hamstrings or back muscles.Injury prevention gets more important as we age - a good range of motion supported by strong musculature helps prevent injury.Muscle capacity for the rowing movement. It's hard to teach rowing to people who cannot sit with their legs straight, who cannot get into the catch position or whose arm extension is insufficient to get the oar handle around the arc. 03:00 Things to do to improve range of motion (ROM)Active isolated stretching is different from a traditional stretch you get movement more of the time and it's a short stretch and hold. One muscle group works (agonist) and the opposite muscle group (antagonist) is relaxing and lengthening. https://fastermastersrowing.com/active-isolated-stretching-rowing/04:45 Decline with ageWe lose our full movement potential as age causes our bodies to change. Natural connective tissue elasticity reduces with age - strive to retain what you have; joint cartilage reduces too, and muscle flexibility lessens. Scar tissue from prior injuries may also exist.06:00 Range of motionThings you can do to improve - know what ROM you have at the moment. 10 tests for yourself and video exercises / stretches you can do. Free webinar https://fastermastersrowing.com/member-register/functional-movement-assessment/Simple changes to your rigging which help you to get into the correct rowing positions when you have movement limitations.Adapting rowing rigging for masters physiologyhttps://fastermastersrowing.com/adapting-rowing-rigging-for-masters-physiology/Start a practice to improve your range of motion - do it with your rowing friends.Get easy video streams like this https://streamyard.com/pal/c/5694205242376192
. It doesn't have to be the same each year - unlike younger rowing years. Choose something fun to plan for your future rowing.
Sam Dutney in conversation. Two leading thinkers and innovators for masters rowing discuss strength training for masters.The principles around maximal force applies everywhere.Teach athletes how to express maximal force. Learn the ceiling of what you can do. Turn muscles on and off.Practice being forceful really quickly.Building habitual capability. your day to day. Take a small change from what you do now and a little bit more than you can already do. That's enough.Strength training is one of the most potent stimuluses for our health.The only thing which can repair your muscle structure is targeted loading, not rest.The kenee takes a load of up to 2 times body weight for rowers - masters it will be 1.2 to 1.7 times body weight.When squatting the leg is not the limiting factor - the lumbar spine tolerance is the limit. This is not the case in a rowing boat because the forces are horizontal.The 7 stroke max test has a strong correlation to performance. Increasing this has got a 1:1 correlation with improvement.How can you know if the improvement will come from force production or maximal force?The rowing stroke is primarily concentric force production. Does eccentric have an effect?Yes, it's a long stretch shortening cycle. The end of the drive back to the catch has a significant contribution to boat speed. The Reactive Strength Index. How you control a decelerating force and turn it round into an accelerating force.Rate of force is how much, when and how quickly.Utilise each exercise efficiently is key. The king of exercises is the one that reaches your outcome. You must lift enough to create an adaptive response.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
t=10sTake care of your oars to make them last longer.If you paint your oars the old fashioned way is to sand them and use marine-grade gloss paint with undercoat and topcoat paint layers. Others have used spray can car paint too. We had stickers (decals) of the club logo made to put on the shaft of the oars so that they can be identified - helpful if you don't paint your oars and they look the same as every other club. Easy for them to get lost at a regatta.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
which means take the stroke rate up one point in rate through the water and down one point in rate on the slide. So at rate 20 you move to rate 21 through the water and rate 19 on the slide - which averages to 20.This has the effect of intensifying the power phase. Train yourself to do this and it gets a better ratio in the stroke - you learn how to relax more as you rest on the recovery.The benefit is slightly more boat speed, slightly more rest and this helps to keep the boat moving fast through the water.Here's an earlier episode which covers this topic further of how to train yourself to relax.https://fastermastersrowing.com/get-more-speed-on-the-recovery/Do this for short periods to begin with as it's tiring. Introduce it to your warmup just for 5 strokes at each stage in the pick drill.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Three ways to get faster (or avoid slowing down) in training.Timestamps00:45 Can you increase the average speed of your boat?The net of how fast it accelerates in the power phase and how much it slows in the recovery phase.Our past episode about how to get speed on the recoveryhttps://youtube.com/live/RRF3o7LxNXM01:45 Row to the ConditionsPay attention to the water surface, to the wind and waves, to the water swirls under a bridge. This allows you to make subtle changes to how your boat is moving.Rowing in a headwind - at the start the waves are highest (they've progressively built up) and these lower as you get closer to the end of 1k. With large waves you cannot rate high. When rowing to the conditions as you notice the wave height reducing, push on and increase the rate by half a point. You can also change the ratio (intensity through the water compared to relaxation up the slide).04:30 No huge movesIf you do a big push the chances are you will suffer a large fall off in boat speed after the push is done. Choose moderate moves and you are more likely to be able to hold the new boat speed after it ends. Make your moves sustainable longer. Pushing hard means you may compensate by trying to save energy and your pace judgement may suffer.06:00 Avoid rowing in dirty waterThe puddles of the crew in front are disturbed water. When the water block is churned by someone else's oar it makes the water unstable and hard for you to get your oar to grip the water. This affects the boat run and your ability to put energy into pushing the boat forwards.When rowing near other crews, put their puddles under your riggers - between the hull and your spoon. The disturbed water will neither affect the run of your hull nor your spoon grip on the water. Rowing in dirty water is hard to avoid if your eight has an unconventional rig (Two people on the same side in sweep eights) this may result in bow and stroke being on the same side. Only the fastest mens eights can avoid stroke rowing into bow's previous puddle.Want live streams like this? https://streamyard.com/pal/c/5694205242376192
stage. The competitive mindset can make us live in denial of aging.It's not good for you to carry to much body fat - your waist to hip ratio is worth checking.25:00 Burden or banish? David's new bookSloth and gluttony contribute to heart disease - 80% is preventable. Lifestyle measures can defer the onset of heart disease.Hopefully rowers can start to banish the preventable problem.STRESSED spelled backwards is DESSERTS.David's package of informationhttps://1drv.ms/p/c/af369003831e6951/EZ82vA6IqaRAtv172PZYmW0BV8HomDD4kselkTqn1Ykffw
hands demonstration at the crossover position.Then add progressively deeper tap downs on the recovery - 1 cm, 2 cm, 3, cm. Can you keep the boat level?It can be hard to keep your left hand higher than the right from half slide to the catch (the left hand is always higher than the right). 08:45 Pauses drillsFrom hands away / body over / quarter slide. Advanced rowers can also pause at weight on the feet. This is explained in the drills compendium.Build on the skimming drill - now check your hands and body posture at different stages of the recovery. Watch the elbows of the person in front for timing. 10:15 Reverse ratio drillThe idea here is to arrive at full compression with your blade already in the water. Time the movement so the blade placement is before you change direction on the seat. Go fast up the slide and then drift your oars through the power phase. This helps you to make handle movements fluid.Buy the Drills Compendium (24 drills and 3 bonus ebooks)https://fastermastersrowing.com/member-register/drills/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How to increase stroke power using three layered drills.Timestamps00:45 Drills for powerThese are all part of the Drills Compendium (24 drills + 3 ebooks bundle).Masters rowers tend to row a good leg drive and arm draw but neglect the back swing. The back is crucial to joining the leg drive and arm draw. How to ensure back swing adds to the speed of the boat.03:15 The body sequenceFrom the catch (where boat is slowest) the stroke power takes the boat to its fastest speed. After the leg drive is half completed you need to start to layer the back swing so it overlaps with the end of the leg drive. Later the arm draw overlaps with the end of the back swing.Learn how to use each body part in turn without dropping boat power at the changeover.04:30 Body swing only drillThis is the least intuitive part! Start with legs straight and arms straight with blade in the water while leaning forwards. Swing your back to take the stroke and take the oars out when your. back swing is completed. Do this square blades and then once confident, add power to the stroke by engaging your core and glutes.06:00 Body and arms and half slide rowing are the second and third parts of this drill. The glutes provide the connection between the legs and back. By building up the stroke progressively you should feel the spoon of the blade accelerate through the water - as you add in more body parts this must continue. The arms have to pick up already moving water (from your back swing) and make it faster still.In a crew add in more people so the boat goes faster - notice how your body movements have to change to take account of the boat moving faster. If you aren't adding to the acceleration you should feel that you have no pressure on the end of the blade. Try an exaggeration rowing at half slide and finish your legs/back/arms at the same time.10:30 Our teaching methodThe way we teach is designed to work for adult learners. We teach how we row and then make it progressively harder so you can continue to challenge yourself, continue to experiment with ways to make the movement and lastly check your experience with your crew mates - am I getting the right feeling here? Even the most experienced rowers can do these alongside the less experienced.Do the drills at least 3 times in a single practice so you're familiar with the drill and can see your progress as you do it better each time.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
.04:30 Making a shapeYou have to actively lift your hands to make the catch 'shape' with the handle. Learning when and how to do this is the next stage in progressive learning. After squaring the blade, if you make the catch shape too early, the oar hits the water. If you square and your handle is too high on the recovery the oar will hit the water. An early square helps and you can figure out how high (low) the handle needs to be on the recovery so as to not hit the water.When to make the shape? Use the second drill - backsplash drill - so the lower edge of the oar hits the water just as the handle lifts. You can hear and feel the backsplash.06:20 Catch timingThis is relative to your body movement and the seat. Your seat is a good proxy for body movement because there's a short moment when the seat rolls forward and stops as it changes direction. That's when you need the oar to already be under the water.The third drill (sweep) is to row with inside hand holding the back of the seat so you can tell when it changes direction. In sculling row with one oar only (someone holds the boat level). Watch the height of your knees too as this is also a good visual marker.Our discussion continued around ways to keep handle moving towards the stern while placing the oar at the catch. This series can be learned in a few practice - do two each time you go on the water. Take care that you understand the why as well as the how.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
What you do on the recovery affects what you do on the power phase.Timestamps00:45 What you do on the recoveryWhat you do as you approach the catch is likely the first thing you do on the power phase. Any errors get transitioned to the next stroke. Three common things happen - shoulder lifting, rushing the slide and the oar going too deep at the catch.01:30 Shoulder liftingThis is putting the oar in the water by lifting your shoulders to feel the oar connection to the water. To prevent this, start at the finish of the prior stroke. By getting the arms/body transition (pre-stretching) correct on the recovery you can improve your catch and remove the shoulder lift. One of the reasons we rock forward later in the recovery is that it feels like you're getting more length. But this makes you focus on the handle so when you take the catch, you're still focused on the handle and so you pull (not push) to make connection with the water.Goal is to connect with minimal body movement - ideally only your knee to ankle moves. compounding - reaching more at the catch slows it down because your body weight causes the stern to push down into the water and you have to lift the handle to make the placement but you're working against yourself because you're also leaning and create a greater height the handle has to move to get the spoon under the water.If you don't shoulder-lift you are more likely to be on time at the catch.05:30 Rushing the slideBy accelerating the slide in the second half of the recovery this causes rushing. The pre-stretch gives you time on the recovery - you can work out how quickly you want to arrive at the catch. You don't need to move anything except bend your knees. Weight on the footstretcher gives you the feeling of control of the slide speed.Check your handle speed at the finish compared to the person in front of you to ensure you are in time with them.If you row longer than anyone else (long legs) you have to slide because you're taller. Starting to roll up the slide before completing the pre-stretch gives a false timing signal to the people behind you.Ratio is another cause of rushing especially if you're doing a one to one ratio. Insufficient power through the water causes 1:1 ratio and makes it hard to do the recovery without rushing.A lack of awareness can also cause you to rush - is your body weight on the back of the seat (your bum side not your legs side). You should feel your body weight under where your thighs join your bum on the recovery (after the rock forward).Let your hamstrings relax more on the recovery so the forward momentum of the boat pushes you up the slide (with weight on the footstretcher). 11:30 Going too deepWhen the oar goes into the water it goes too deep initially. Starting on the recovery, if you don't push down on the handles to get the oar spoon clear of the water before you feather you will probably carry the handles too high on the recovery. The compounding issue is that in order to square without hitting the water, you have to push your handles down. You over-do the lift and so the oar goes too deep into the water.Pushing down to square also causes you to drop your shoulders and then when you get to the timing of the catch you lift your hands and also lift your shoulders (they're tense) and this causes you to go deep because your whole body block lifts up. The catch should only be done by the arms to lift the handle and the knee to ankle to push on the foot stretcher. Make a small upward movement on the handle to place the oar only using your arms.So squaring late can cause you to mis-time the catch as well. If your oars go too deep - take a look at what you do at the finish and see if that causes you to mis-time the catch as a compounding technique error.Solutions come from video - three strokes of yourself from 90 degrees square off - slow it down to watch as you compare it to a model of good rowing / sculling.
When racing, how much space do you have in a buoyed boat lane?Timestamps00:45 Boat lane widthHow can you fit a wide boat like an eight into a lane and why is it that you still find yourself rowing near the buoy line?An eight is nearly 12 meters long and the rules of racing state that a standard rowing lane is 13.5 meters (44 feet) wide, with a minimum requirement of 13.5 meters for Olympic and international races, though 12.5 meters may be used in special circumstances. The lanes are marked by buoys and must remain a consistent width along the entire straight course. 02:00 Width perceptionThe outboard from your rigger is 2 plus meters at either side. Your boat is about 6-7 meters wide with the oars. This perception problem is aggravated when you think you're closer to one buoy line.Boat position within the lane matters.A toe-steered boat has more control over the alignment but you have to keep the boat straight through the race - there's a tendency to over-steer in buoyed lanes. You have to know where the middle of the lane is.Some people forget that when you steer in one direction, you have to correct the steering to go straight after the boat is re-positioned. When the boat is straight. the middle of the hull is in the middle of the lane, you have to correct the foot steering so the boat stays in the middle after completing a manoeuvre. This relies on using your perception of the mid-point of the lane as your guide. But if you're in the bow seat, the boat doesn't pivot under where you're sitting.05:30 The vanishing pointThis is where parallel lines appear to converge in the far distance. This is useful for rowers on a buoyed course. The only time you don't have a vanishing point to refer to is at the start. The human eye is sensitive to width - using the horizon vanishing point you can tell if you're in the middle of the lane.But confusion comes when you use the buoys near to your boat to align with. Buoys are every 10 meters down a rowing course, and if you think your hull is parallel to one of the buoy lines this probably means you are actually steering towards that buoy line. You need the vanishing point to correctly position the boat. 08:00 Boat positionWhen looking around during the race (to left or right) we tend to use the buoys nearest us as a steering guide. This is a mistake. You have to adjust your width perception to take account of the tips of your blades and also to acknowledge the vanishing point to position your hull centrally. Learn to ignore the buoys close to your boat. The vanishing point is the skill to develop to help you stay in your lane.
The power phase is most effective when legs drive first and back follows yet so few masters rowers do this. Why?Timestamps00:45 Good power phase requirementsThe alignment of the womens double in the photo shows that the crew hasn't used their back while having legs nearly straight. Getting into this position requires having shoulders sternwards of the hips at the catch and to use their legs first in the power phase.03:00 Pulling with arms is easyWe have a lot of practice using hands and arms in daily life. We are good at this. At the catch you want to feel the oars loaded up under the water surface. If you pull with your arms you feel this earlier. By pulling with your arms and lifting the shoulders and lifting your chin you feel the workload on the spoon.Rowing is a pushing not a pulling sport in the main.Rowing legs only is 60% of the power; back swing is 25-30% of your power and so your arms add 5-10% of your power ONLY.06:00 Small muscles v big musclesThe rowing stroke uses a range of body muscles from legs, thighs and calves through to arms and hands. In daily life we use small muscles a lot - they fire quickly when we use them in daily life. We are practiced using them.The quads and glutes are slower to activate so we have to train them - we're less habituated using these. Connecting the handle of the oars through the footstretcher is unfamiliar and you have to train it.The first activation in the power phase is the calves to push the heels down onto the footstretcher. Then the quads join in to straighten your legs. When your legs are 3/4 straight you start the glute activation - hinging to connect legs to the back. Using the glutes to sustain pressure on the footstretcher while you swing your back. If you lose pressure on the footstretcher you are no longer accelerating the boat. Your feet are the only part of your body connected to the boat. As your back starts to activate you draw with your arms. 10:00 Why delaying the back is hardConnecting to the footstretcher early in the power phase is our goal. If you take the catch with the arms or swinging the shoulders/back this is a problem. When delivering power through the stroke you can only use each muscle group once per stroke. If you swing your back to take the catch you've got no back swing to use later in the power phase because you are already leaning backwards. It also prevents you from activating your leg drive - they do straighten but not as dynamically as you should. By not activating your legs this removes up to 60% of your possible total power which is a lot.And as a consequence you probably don't activate your glutes because you aren't using your legs enough. There's a correlation between the water being slower at the catch than later in the stroke. The angle of the oar spoon is also going into the slower water at an acute angle to the side of the boat.Use the slower water speed along the slower muscles to generate that early power in the stroke. 15:00 The solution to delaying your back swing Is to train yourself to use the big muscles, learn what it feels like to activate the quads and glutes early in the stroke. Then you know what it feels like to grip the water at the catch with your feet (rather than hands or shoulders). This is the beginning point to learn how to activate big muscles first and layer the smaller muscles on top as later activations.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Learn how to back down a rowing boat.Timestamps00:45 Struggling to learn how to back the boatBlades up or blades down when backing? Different countries do this differently - UK is blades down and NZ is blades up.Blades down rationale - the oar spoon is curved and you want the curve to grip the water and push it backwards. Blades up rationale - the oar has pitch on it from the oarlock tilts the blade - this makes the oar go the wrong way and may cause the oar to dive into the water.My personal view is don’t turn your blades upside down (they are angled and the diving (being sucked down) you experienced is because the pitch / angle of the spoon is designed for the oar the right way up (not upside down).It's simpler to leave the oar blades up - because it's always the same whether rowing normally or backing.04:00 How to learn backing downTwo videos you can use to learn shared lower down.1 - Start by sitting legs straight and arms straight with oars square and under the water surface. Scullers ensure your hands are nested tightly. Sweep rowers ensure the boat is level by having upward pressure on your thumbs. This shows the height the handle needs to be at to keep the boat level2 - Begin with rowing in place. This is only moving your arms just pulling the handles towards you and pushing them away without taking the oars out of the water. Keep the handles at the same height throughout. Don't take the oars out of the water. Get the feeling of backing down.Notice that your handle height is key to getting this right. Diving or sucking down into the water happens when your handles go too high.3 - Now progress to backing down with arms and body rowing in place first4 - Then start backing down arms only; arms and body; then go to half slide and longer to full slide.09:00 Counter-feather the oars5 - Keep the oars on the surface when they are not being used to back the boat. Remember to counter-feather your blades and run the tip of the oar along the water surface when they are out of the water in between backing strokes. Keeping them on the surface means you maintain the boat set/balance. This gives you a point of reference as to where horizontal is to keep the boat level - it shows you how high to have your handles when the oars are out of the water. Remember the catch when backing down starts with the oars next to your body. It may help to learn counter-feathering one side at a time. You can hold the boat level with just one oar.11:20 two videos to teach you backing down skillHere’s a video about improving your backing skills https://www.youtube.com/watch?v=B4CODkUdEGcAnd another about turning the boat which demonstrates the counter-feathered oar https://youtu.be/ThTrg1N6ObgA final recommendation - get confident backing with good pressure. Try practicing 100 meters of backing down each time you go rowing.
If your knees don't bend more than 90 degrees, what can you do? Ways to get more reach in the stroke if you have knee limitations.Timestamps00:45 A 70 year old with osteoarthritis in both knees asks how to get more reach.Recognise where your comfort zone is where you are capable of pushing your limits. As you roll forward into the catch your ankles, pelvis and lower body also need to bend. You can do a functional movement assessment to understand your mobility in those other joints - and whether they can be made more flexible using sports massage, stretching or osteopathy.Functional Movement Assessment - free - https://fastermastersrowing.com/member-register/functional-movement-assessment/03:00 3 ways to get more compressionThe ideal is to get shins vertical at the catch with your heels lifted, back leaning forwards so your shoulders are sternward of your hips. 1 - Measure the shoe to seat height - typically it would be 15-16 cm for a woman of your height. Increase this to over 17cm by lowering the shoes and/or raising the seat with a 1 cm high seat pad. Beware low shoes may mean your calves hit the deck of the boat which isn't comfortable. Test this out on a rowing machine first - use a mirror to see the effect it has.2 - Change the rake or angle of the footstretcher. Most are around 42-45 degrees. Making it shallower may enable you to get more compression - but it's impacted by your ankle flexibility.Osteopaths are good at both soft tissue massage and bone manipulation - show them a photo of rowing to explain what you're trying to achieve. I brush my teeth daily squatting on the floor to improve my ankle flexibility trying to keep my feet flat on the floor.3 - If you buy your own seat, you can unscrew the seat top from the undercarriage and insert batons of wood to raise the seat. Check the track widths on the boats you use first so you know the seat will work in multiple boats (generally small boats have narrower track widths than larger boats).10:30 Rigging adaptationsThe arc the oar travels through around the oarlock can be adjusted. Move the pivot point closer to the handle (try 1 or 2 cm). This enables your handle to move further around the arc - shortening the inboard relative to the outboard. But don't increase the load (gearing) a lot = keep the ratio of the length of outboard to inboard the same. By using slightly shorter oars than your crew mates and a shorter inboard, you can increase the arc that the tip of your blade moves through each stroke.You will need to change your footstretcher too - closer to the stern. Keep the gap between your handles at the finish the same. Mike Davenport explains more on the Rigging for Masters expert webinar.https://fastermastersrowing.com/member-register/rigging/You may also look at increasing your layback / back swing too. Talk this through with your coach.
Rowing a quad, four or an eight? To get good speed and rhythm, you must have good finishes.Timestamps00:45 Finishes for big boatsYou row them differently than small boats.Finish together - all the oars come out of the water at the same time. Is everyone exactly in time? If not, look at what people are doing with the handle - what happens in the water is directly affected by what is happening on the handle. Some athletes may be dragging their handles downwards to take the oars out of the water. Big boats move fast and this is one of the reasons why big boats are rowed differently than small boats. If you take the pressure off the tip of the spoon early the mound of water in front of the blade and the pocket behind the blade start to equalise. The water quickly starts to equalise in height and you may feel it's harder to get the oar out of the water. Keep pressure on the face of the blade is key to enabling a smooth extraction.03:30 Dragging the bladeSigns you may be dragging at the blade end - if the bottom edge flicks water as it comes out at the finish. Also you may be feathering the blade out of the water - if it turns in order to extract rather than extracting first and then turns in the air. If your oar is close to the surface after the finish this may be a sign that you're dragging the blade out. It should be cleanly extracted and move high above the water surface before you feather.04:45 Improve finishesTry square blade rowing. This is a discipline which is rewarded in the long term as it helps you fix blade dragging and getting the oar out of the water cleanly. Before starting, check when sitting stationary that your foot stretcher is set up correctly (all port side parallel). Back of the seat back wheel is 58-62 cm behind the face of the pin [ask us if you don't know what this is].When rowing square blades it's important to know where your handle should be at the finish before extraction. In sweep the outside hand position is key and in sculling, the gap between your handles.- hold onto the finish 1cm longer than before - helps acceleration and holding the oar under the water- square blade rowing07:00 Boat not levelIt's hard to do a good finish if the boat isn't level at the finish. Check your handle position at the finish when the boat is stationary to find where the correct place is. In sweep, check your outside elbow pointing behind you and inside forearm at approx. 90 degrees to the oar shaft at the finish. Outside arm should not be flared over the side of the boat because this inhibits your ability to control the handle height with your outside hand. Remember inside hand square/feather and outside hand controls the handle height in sweep. In both sweep and sculling if your elbow is lower than your wrist it's hard to put downward pressure on the handle and is a sign you are rigged too high and need to adjust.08:30 Square blade rowingWhen rowing square blades the height differences show up when the boat isn't level. The level finish and square blade rowing work together - if one is off the other is likely off as well.When the boat isn't level it shows up differences in your finish timing and also handle heights. Go back and fix these first as a means to improving your square blade rowing.Learn Square Blade Rowing in our online coursehttps://fastermastersrowing.com/member-register/square-blades-challenge/
3 weather data points you need to know in advance whether you can row the next day. Timestamps00:45 Rowing is weather-dependentMostly we want to know in advance and apps are useful. What should you be looking out for?Easy choices are - will it be sunny or raining? However the really important data is wind speed and wind direction for the time you plan on going rowing. Also consider air temperature / water temperature plus tide if you row on a tidal waterway.02:30 Sailing apps are usefulWindFinder and WindGuru both track wind (designed for sailing). They layer information such as a map graph animated to show wind movements over time.Wind DirectionWhere I row if the wind is coming from the East and is above 10 knots speed we can get on the water. This direction blows straight onto our pontoon. Finding the wind shadow on our lake can enable us to row when winds are higher.Wind SpeedThe limits for us are about 12 knots for big boats, less for singles and doubles/pairs. The WindFinder app shows gusting wind speeds as well as the base wind speed. This enables us to interpret the data in a more nuanced way.Knowing the time of high and low tide is helpful too (for our other boathouse location) because low tide means navigation is more congested and hazardous.05:50 YR is a new appThis is a Norwegian app - using the same base data points but their own unique algorithm to forecast ahead. Where I live the weather can often move through quicker than forecast. This app is much more accurate than the others and it also gives hourly updates rather than 3 hour increments.Finally- when you thin the weather is going to be marginal, we found that deciding whether to row when you're at the rowing club is better than trying to decide the night before. Decide In The Shed; Not In Bed is our mantra.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Why I'm not finished yet seeking to improve my rowing technique.Timestamps00:45 There is no stroke I've ever taken which is perfect yet why do I keep trying?My rowing started as a student in a bank tub, a tub pair and then a clinker eight. One of my first videos showed that I lunged at the catch - this fault has stayed with me ever since! I revert and then correct many times.03:00 The importance of drillsTaught me ways to separate each part of the stroke or exaggerate the movements - so I learned to separate different body parts moving. 04:00 Sculling - a new challengeStarting to scull I began to learn how to make the boat glide. I could see why people choose rowing because it felt so good. The learning journey is a series of steps - I had jumped ahead and then couldn't regain that feeling. I needed to go back and fill in the gaps in my learning so that I could consistently make the movements. Single sculling taught me how to recruit more muscles - how each part contributes to the rowing stroke. Notably, my glutes were a gap in my learning.It also helped my mental endeavour - anything happening was caused by me and the resolution was also mine. I took on new challenges like steering and sweeping on both sides. Sculling taught me boat feel - how the boat responded to the water conditions and the weather. External stimuli taught me how to adjust the stroke to respond to these. Dissipating negative effects caused by externalities or taking advantage of positive influences. Small adjustments to how I was sculling was a good lesson. 07:00 Style versus techniqueThe continuous learning journey is a series of steps forward and backwards. I came to understand the difference between rowing style and technique - viewing scullers from a distance, you can recognise individual people.Now as a masters rower, aging adds another dimension. As my body changes I'm making different adaptations and changes e.g. strength training. And different challenges - learning to blend crews together from differing techniques. The pleasure of making a crew fire by everyone making small changes so we together make the boat go better is high.My perfect stroke today in this crew will be different from that in another crew lineup. The journey is never only, the challenges continue. Enjoying the process of the journey rather than seeking a singular destination is why I love being a masters rower still working on finding the perfect stroke.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Why rowers push the handles down at the catch causing the blade to sky - and how to fix it.Timestamps01:00 Roger Watts told me "oars are still creating hazards to low flying seagulls as the right hand pushes forward and down at the catch...."Skying describes the position of the spoon of the oar relative to the water.As you get close to full slide the oar rises high above the water surface - this is called skying.It's about efficiency - can your oars enter the water when you are at full compression? This gives maximal stroke length. The longer your oars are above the water, your slide comes to full compression and then starts to move back - this means you have less leg drive to use because your knees are no longer at their highest point.03:00 Causes of skyingIf on the recovery - the bottom edge of your blade clips the water rowers tend to push their hands down towards their legs.Squaring the blade causes skying if they push the handle down when rolling it square. If you carry the oars close to the water on the recovery, there isn't room to square the oar without clipping the water.A lack of awareness of weight in the hand - downward pressure on the handle - if this pressure reduces, the handle rises and the blade tip gets closer to the water.04:30 Cures for skying1 - learn how to have more weight in the hand - hold the oar handle at the same height as your elbow at the finish to make it easy to put downwards pressure on the handle. On the recovery you don't need a lot of downward pressure to keep the handle tracking horizontally.2 - learn the horizontal path - Al Morrow's talk at VIP day Good Rowing is Horizontal.https://fastermastersrowing.com/member-register/vip-day-2025/Keeping the handle at the same height until just before the catch. You won't hit any waves and if the height is correct, you won't clip the water surface when squaring either. The handle should not corrugate up/down during the recovery. Use video of yourself filmed 90 degrees square off to see what your handles do.06:50 Learn the horizontal pathRow with oars flat on the surface of the water during the recovery. The water surface is always horizontal. By pushing the handles along the surface you get a sense of how the handles track when there's no vertical movement on the recovery. The handle height when your oars are on the surface is nearly identical to the handle height on the power phase of the stroke. Watch the path of the handle - look at your hands guiding the oar.Add visual reference cues - e.g. the view past your hands to something beyond like the rigger. Build the tap down into the exercise - after running the oars along the surface then push the handles down 1 cm, then 2 cm progressively lowering the handle height but try to keep the path of the handle horizontal.Get easy recordings using Streamyard https://streamyard.com/pal/c/5694205242376192 referral link
How to use your glutes in rowing. Timestamps00:45 Are your glutes activating?David Frost (webinar speaker - Functional Movement for over 60s) said Are your glutes 'along for the ride'?https://fastermastersrowing.com/member-register/functional-strength-and-movement/Are your glutes working - how do you know if they are working?Watch video of yourself rowing - check your legs are pressing down flat and your arms draw. But can you see your back swing? Are you starting leaning forward and do your shoulders move dynamically? Activating the back swing uses the glutes. They are the hinge that connects your legs to your back.02:30 Legs initiate the driveThe power phase starts with your legs and when you get to a point where your legs are very nearly straight, you should be beginning your back swing. If it's passive and isn't accelerating the oar through the water (if the water mound in front of the spoon reduces) you aren't using your back enough to go faster than the boat is currently going through the water. Your body has to move quicker than the blade to keep pressure on the face of the oar spoon.03:30 Why glutes matterIf your back is passive then you've probably lost connection to the foot stretcher. When you do activate your glutes you're recruiting extra muscles to power your stroke. But it's hard to activate the glutes.Strengthening the glutes is also important so we can make them really useful.Christiano Ronaldo the footballer was warming up with glute activations - this is interesting - an elite pro athlete still feels the need to activate his glutes before starting playing.06:00 Exercises for glute strength1 - Clamshell - lie on your side on the floor, knees bent and ankles pressed together. Raise and lower the upper knee. Swap sides.2 - Fire Hydrant - kneeling on all fours with hands below the shoulders. Lift one knee out to the side with a bent leg. Raise and lower the knee keeping the ankle at the same height as the knee.3 - Crab Walk - Using a gym elastic band across your thighs, crouch down a little and walk sideways 10 steps in each direction.08:00 How to activate glutes for rowingFirst know how to activate the muscle and know what it feels like when it is working before trying it in the boat. When approaching the catch clench your bum (butt). You are looking for the feeling of 'holding in a fa*t and you don't want to let it out'. This activates the muscles and when you drive with your legs, the muscles are engaged. Watch the numbers on the erg first - do 10 strokes approaching the catch first. Then do normal rowing without clenching for 10 strokes.For an improved back swing, the body swing only drill is good to do - get a video of it free from the Coach Mastermind course.
How London Rowing Club strategised to win at the British Masters Rowing Championships for the second year in a row.01:00 James Sexton-Barrow is Captain of London Rowing Club he is talking about their Victor Ludorum Trophy win - they won more points than anyone else at the championship regatta.It is more special as the whole club got involved.02:00 Mindset approachMasters groups can change a lot from one year to the next. We went straight into planning the next year's racing after the regatta in 2024. We needed to be better athletes and performing at a higher level than the prior year. Two other clubs had more entries than we did this year - we got more medals showing that the standard of performance was higher. We won 8s and 4s which got more points as big boats.04:00 From participation to performanceThe club was very proud of our achievement - this became a driving force for the impetus to keep going and to improve, bringing in more participants to train regularly. 05:00 Coaching and training planThe age range is from 36 to over 75 within the club so the coaching plan had to be flexible and reflect the different abilities and time availability. We could not mandate everyone to row on Sunday mornings or to erg on Tuesday nights as work/life balance was so varied within the group.Any good masters group h as to acknowledge the vast differences between individuals' ability to train.There are times in the week when we try to get as many people on the water as possible and coaching will be available. We aim to get as many boats out as possible then for side by side pieces - get value from togetherness. We ask those who cannot make it to go out at another time to make up the session. For land based training we put out a schedule - flexibility enables more participation. Fit in training around your own diary.Selection was focused on several regattas "age banding" and also availability for both events. We started in March/April with a squad meeting and to do early lineups. We reviewed erg performances over winter, race performances in head races, age-banding for selection. Last year we were too strict in crew selection and left it a bit too late. Last year it was when we did the entries - we didn't look back at past training performances, it was only based on age. Training in a unit together for a long time contributed to better success.10:30 The aftermathWe have our second peak regatta next weekend. World Masters is following and some of us are going there too. It feels like a 'bigger machine' this year. We also love going to local regattas like Kingston and Molesey.The website has a masters page londonrc.org.uk/masters if you want to join.The rest of the club is more respectful because we won there is a growing sense of this group as a serious entity within the club. LRC was founded to win medals at Henley Royal Regatta - which we did this year this is the club focus. We are a big club and the masters play a big role in running the club organisation. Prior to last year's win the masters were left to "do their thing" and as long as the masters are happy then that's OK. The club doesn't put a big emphasis on the performance of that group. A big change this season is now the club sees that we can win, are noteworthy and are out there making a name for themselves. There is recognition that the masters are going faster, and that they should be supported adequately, with equipment, coaching, training and access to trailers to go to regattas. We have had huge support this year and we hope it continues.Winning it 3 times would the real trick!
Discover how to adjust your blade parallels when rowing in a mixed crew to get the oar arcs as similar as possible.Timestamps01:00 Goal is to align the blade arc Set up the boat for a comfortable row - ideally with all the oars moving through the same angles.Know the dimensions of the athletes - how tall are you relative to your wingspan (fingertip to fingertip). 04:00 We do not have to be rigged identically in the boat. Start with the basics - ensure your set up in the boat is good. Start with getting the finishes parallel. Set up your back seat wheel to the same distance behind the face of the work. 58-62 cm is a normal range in sweep. In sculling, it's done by getting the gap between your handles the same at the finish. This assumes you are using oars / sculls which are the same length and inboard.05:30 Rules for adjusting1 - Equipment - foot stretchers can be moved easily; can also adjust shoe height to compromise the seat rolling forward (make full compression shorter). Check catch and finish angles for each person.2 - Rigging - change the span/spread of the pins - a tighter span gives a longer arc at the tip of the blade at the catch. Change the oar length and inboard - for a shorter person shortening the oar length and inboard has a similar effect to tightening the span. 3 - Athletes' bladework - tall people shorten catch angle, less layback at the finish, tap out oars early at the finish. Shorter athletes can row a sequential power phase - using legs before legs and arms rather than simultaneous sequence. Keep arms wider at the catch (sweep use body rotation; sculling use thumbs to push handles sideways over the side of the boat). Hold arms wide in sculling as you initiate the drive for as long as possible. Get the feeling of your feet pushing underneath your handle for as long as possible before the handle starts to move towards you.12:00 Adaptations are neededMeeting in the middle is worthwhile - tall people row a little shorter and shorter people row a little longer. Use video to assess how you are rowing - record this at firm pressure to get the best insight.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How to make swapping easier, the differences, visible signs of what goes wrong and drills to help you swap sides and codes.Timestamps00:45 Switching sweep and scullingMasters frequently get asked to swap - first couple of times you are clumsy and have lost fine motor skills. Differences are about oar handling, movements up and down the boat and round the rigger.01:30 List of differencesSweep - grip on recovery, feathering, hands away (outside hand), body rotation towards the rigger, hand height at catch, elbow position at finish.Sculling - grip on recovery, thumbs, left hand lead, nested hands, Left hand getting higher at catch, elbow position at finish.02:50 Visible signs of what goes wrongGet videoed or ask the person sitting behind you to tell you what they can see.Sweep - feathering with both hands, holding on too tight with the inside hand, both arms straight, leaning away from rigger, outside elbow flares sideways, inside shoulder higher than outside shoulder.Causes of the main issues - getting the correct hand to do each job - in sweep feathering with inside hand and outside hand controlling the handle height.Sculling - hands hit each other, crossover with wrong hand in front, stacked not nested hands at the crossover, air gap between handles, elbows tucked to the side body.07:30 Drills to help you switchPractice these in the warmup.Sweep drills - wide grip / inside hand down the loom isolates the hand, inside hand holding the seat top behind your back, press down with the outside hand, inside hand on the backstay (square blades), eyes looking out to your side of the boat.Sculling drills - left hand lead, pausing at hands away, pause at finish with blades on the water to check your elbows, slap catches to train handle height at the catch. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Discover how to overcome your natural biology to resist movement pattern changes in rowing technique.Timestamps01:00 A coach was frustrated his athletes forget from one workout to the next. The cause is not necessary wilful, it's not your coaching skill - it's biology. We are hard wired to keep to the muscle memory we already have. Rowing Muscle Memory and neural pathways The solution is multiple repetitions of a drill during an outing is important. Your brain prioritises familiar patterns when under stress. Automaticity means we revert back under pressure. - Insufficient repetitions is the solution. The challenge here is inconsistent reinforcement - if you can self-coach this can help. Understand what the coach is teaching - ask questions. Provide drills to the athlete to isolate or exaggerate the movement you are teaching. Increase stroke rate or the power through the water to test your skill under pressure. Cognitive overload leads to frustration The solution here is to practice both thinking and doing. Row for 10 strokes without thinking about anything. During those strokes the athlete is maintaining the new movement pattern. Check after 10 strokes if you are doing it right - if not, adjust and do 10 stroke more not thinking. 05:00 The competence model of unconscious competence is your goal. Train yourself by managing your cognitive overload. The challenge is you can think you are regressing because it feels different and awkward. Learn to overcome this to achieve the end goal. 06:00 Athlete receptiveness You must test your skill under pressure with increasing challenge so that when you're at your most pressurised in a race you are also tired and stressed yet you maintain the technique. Fear of failure as the new technique is untested. Overcoming this is hard - athletes try hard to perform well. Poor communication undermines an athlete's ability to take up what you're trying to teach. Explain what you're trying to do and why as well as how to do it. Peer Pressure - the difference between style and technique. If a leader in the group disagrees they can refuse to change and if you're following someone who is rowing differently it's hard. This requires a different intervention. Ask me if you need this. 09:30 How to coach change and prevent reversion Approach the change in micro steps. Take a small first step - do the drill in a stable boat with others sitting it level, isolate part of the stroke, row one person at a time. External cues - can you use video, physical markers, feel, or hearing to assess when you are getting it right? Train under duress - make it harder for yourself progressively by adding duress to test your skill. Accountability - crew feedback by asking others if you are doing it right. Agree together to be accountable. Gain buy-in as a coach so the athletes trust that your teaching will be beneficial. Explaining the why. Normalise the struggle - we are on a journey seeking the perfect stroke. We are in this together.
How to streamline your workouts in order to maximise your time on the water. Learn how be a good student and arrive prepared for your workout.Timestamps00:45 What's it like arriving at your boathouse?Imagine parking your car and walking through the front door, what's the signage like, is it clean and orderly?Is the lineup clear? Is the coach boat ready? What about cox box and life jackets?What do you need to do before you can get safely onto the water each practice?Masters are often time-poor and busy people. Anything we can do to streamline the necessary tasks means more time on the water for your workout.02:15 The night beforeGet prepared early - get out all your clothing, gear. Know your departure time from home and list all the things you have to do before leaving. What's the weather report - does this affect traffic?What's on the training program? Who is in your crew lineup and which boat/oars are you using?Have your rowing electronics, gloves, cap, rain jacket ready and your post-workout clothing too.03:45 When you arriveGet to the boathouse in enough time to get everything ready. Be clear about the time of the practice is pushing off from the dock (not walking through the front door).Know what needs to be done and find out what remains to get ready from others who are already there.Put everything onto the dock. Ideally, nobody goes back into the building after you have put your boat on the water. Water bottle, oars, stroke coach, PFD, light, cox box etc. Put them on the back of the pontoon so they aren't trip hazards. Sign out in the safety register - names, boat, circulation, time going out.Be friendly - say hello to others.In your crew agree the seating order and who will steer and who will do the calls. Know the workout and the warmup as well as the focus point for the outing (heart rate, effort, technique points). Confirm hazards like buoys and other water users - where could clashes happen?07:30 Diverging from the plan Know about when should you change the outing plan? Weather conditions are often the deciding factor and running out of time. How do you cut it down - the repeats, the rest, turning round early? Decide together what to do in your crew.Wind direction changes and waves can make it unsafe. Where can you go for safety in flatter water? Can you see other crews and what decision are they making when a change is needed? Where will you cut across your planned route?Experienced rowers will know what to do if the wind or tide changes, how to make changes to your safety plan.Remember the water is safe until that you forget that it is dangerous.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Get better at extracting the oar without being splashy and frantic. And why your elbow position is of critical importance.Timestamps00:45 Finishes for sweepThe goal is to get the oar out of the water in a smooth movement and as efficiently as possible.Start with the correct set up at the finish. Your handle end should be in line with the side of your rib cage. Check the position with our outside hand pointing to the stern and across your side body. (see video).Check your handle height when the oar is squared and buried under the water. Ideally your outside hand should be on your lower ribs.Check your elbow position - the outside arm elbow should be pointing backwards towards the person behind you. You do not want your elbow flared out to the side over the gunwale of the boat. Because the most efficient way to pull on the handle is at 90 degrees to the handle. with your elbow flared sideways this is inefficient in terms of the ergonomics of how much forece you can put onto the handle.03:45 Drills for finishesPause at the finish with the oar flat on the surface of the water. This helps you check the height of your handle and your outside hand should be brushing your shirt. The handle height is the same as when your oar is under the water a the end of the power phase. Check you are drawing your finish to the right position.05:15 Check your hands are doing the right job Outside hand drawing through with pressure and controlling the height of the handle; the inside hand is squaring and feathering. Outside hand pushes down to extract the oar from the water and then the inside hand turns the oar to feather it. Practice this slow motion or in fours/pairs.06:30 Wide grip drillWide grip (inside hand down the loom) helps to teach you which hand controls the handle. By isolating your inside hand closer to the oarlock pivot, it makes it harder to control the handle height with that hand. Control each hand by altering the grip tightness on the handle - loosen the grip alternately to keep the focus (inside/outside).08:00 Elbow position affects your handsIf your elbow is lower than your wrist it's hard to push down on the handle with the outside hand.Progressively move your hands back to a normal grip starting from wide grip. There's a tendency for may athletes to have too much control with the inside hand. You're also unlikely to be only feathering with the one hand.Keep pressure through to the end of the stroke, holding your oar under the water 1 cm longer. Work your inside hand at the very end of the power phase - the outside hand loses effective power at the end of the power phase because it's at an increasing obtuse angle to the oar handle. Whereas the inside hand can stay at 90 degrees to the handle. Give a n extra pull with the inside hand at the end of the stroke. Stationary stability drill free video joining bonus in our Coach Mastermind Group as a joining bonus. Get yours herehttps://fastermastersrowing.com/member-register/coach-mastermind/12:00 Bring focus to elbow timingAnd to your hand grip tightness while rowing. Ensure your aren't dominating with the wrong hand.
How to coach the finish so that your finishes are not frantic, splashy or messy.Timestamps00:45 Finding room to tap down before squaring.Start with the correct set-up at the finish with blades buried. Where are your handles? What's the gap between your hands? This is how you ensure you have room to tap down.If your handles are too close together at the finish, you cannot get out of separation and there's no space to push the handles down without them hitting each other.02:45 Check your elbows are level with your wrist (or higher) at the finish when the oars are buried under the water. It's hard to tap down if your wrist is cocked and your elbow is lower than your wrist.03:15 Drills for finishesStationary stability drill stage two has a tap down and then feather. Learn how to do this whole crew without anyone holding the boat level for you.Videos of all these drills are in the Coach Mastermind Group as a joining bonus. Get yours herehttps://fastermastersrowing.com/member-register/coach-mastermind/Pause drill at the finish - it helps to check you are finishing the stroke at the right position. Take the oar out of the water and then feather and return the oar to resting on the water surface. The reason is that your handles are at the same height as at the finish. Helps you to check how high your handles are actually rowing to in the full stroke. Goal in the consecutive strokes is to get your handle to the same place before you tap down to extract from the water.J-Curve Drill - tap down before feather.06:30 Check finishes while rowingDuring continuous rowing, get your athletes to check handle heights at the finish while rowing - look down or feel where your thumb brushes your shirt. Hold onto the finish for 1cm longer while rowing. Helps them to keep pressure on the spoons until the end of the stroke before the extraction.
How to train in the week before the regatta race.Timestamps00:40 A taper is a reduction in training volume so you're ready to race on the regatta day.You should feel you are super-energetic, enthusiastic, you should feel ready for anything. You should find your adrenaline is up in anticipation for the event - this can also be due to nerves.When we train it puts our bodies under stress. The taper removes those stresses.01:50 How to tapers work?In rowing we have one or two big events in the year - winter long distance and summer sprint racing. You can do more than one sprint peak in the year, remember after every peak you have to rest, reduce training volume as a reset before you go back into hard training again.The taper reduces volume, frequency and intensity of your training.Generally it starts one week before your event, if you're at a multi-day regatta, choose the day of your main event race as the peak day. Count back one week from that event.Depending on your normal training frequency, the taper varies.The workouts in the taper include shorter practices - less time on the water, workouts at higher intensities at or above race pace. Duration of the outing is less but intensity is high.If you train 6 times a week the days of the week you train should be continued in the taper week. 05:00 Travel is the big problemYou have to load a boat trailer, fly or drive to the regatta venue and this can disrupt your normal training days. You often cannot train after the boat trailer is loaded. In the Faster Masters Program we recommend you train 3 days a week - Tuesday, Thursday and Saturday. If you follow this pattern you get a rest day in between each workout. So your taper doesn't need to change from this pattern because you are already getting a lot of rest.Athletes who train 6 days a week do a different taper - the program has an asterisk on the 3 key days.06:50 Practice your startsEach workout during the taper, you must practice your start sequence. If you are doing many different crews this is good because you get to do starts in your single, pair, quad etc.We also do race pace pieces which mimic different parts of the race. Some from the first half, some mid-race and some in the sprint for the line. Additionally it's great if you can do at least one of these practices on the race course you will be racing on. Familiarise yourself with the course, the warm up area, the start pontoons and rowing in between buoys. Practice backing into the start too.08:30 Roll over the course workoutDo every push you have planned in the race plan at race pace and row at firm pressure, SR 24-26 in between the race pace pushes. This gives bursts of intensity, practice on the course, keeps your blood going and makes you familiar with the race course.Your taper has to cover off your recovery - more rest than normal.Also optimising your psychological and physiological performance like race visualisations.Injury prevention is also part of the purpose of a taper because you're doing less and resting so you're less likely to get injured.Mental and physical freshness brings good energy levels to the event - overcome anxiety and nerves.Hormonal balance is also a benefit.10:30 Tapers can also produce virusesAs athletes taper they can succumb to viruses or allergies as the training pressure comes off your body. Do take extra care over personal hygiene, hand washing and face masks on a plane. Be protective of your own body - you've worked hard for this race event. Don't undermine your performance by succumbing to something which is preventable.Control the things which can be controlled.
The policy leadership masters sport needs if it is to grow. What can public policy measures do to improve and grow masters rowing? Timestamps 01:00 Public policy for rowing Sophie Harrington is researching recommendations to improve access to womens and girls sport using public policy measures. Her focus on the male/female side opened up masters sport as a new area where sport for life outcomes could work. To grow masters sport requires finding the inhibitors which exist and prevent improvement. Some are structural - how we organise, think and run volunteer sport. 03:00 Growth inhibitors Ways to improve access and people's enthusiasm and interest in masters sport. Constraints include memberships - many clubs are annual fees/dues. Can we offer pay-to-play memberships? Also what about time of day pricing as our rowing equipment lies idle for 22 hours a day. Training at quieter times of day between early mornings and school afternoon sport times. Sweat your assets to get more money in for use when not in demand. 05:15 Coach education Teaching methods used for youth are not as appropriate for older adults. Consider psychology and physiology of athletes so coaches know how to work with a broader range of athletes. Competition structure is a growth inhibitor. We need 3 layers - local / regional and national competitions including those which are participatory not races e.g. Park Run. What is the rowing equivalent? Scrimmages, touring row or visiting another club. Some people take years before trying racing. Competition for those new to competing needs to be organised so you can go to hyper-local events with low friction (no equipment trailer). 08:00 Athletic pathways for masters Ways for those of limited experience to go to races against those whose experience is similar. Age doesn't work as a level playing field when years of experience is considered. Having plural athlete pathways which incorporate fitness rowers with challenges (not necessarily races) that move folks into competition gently. Social inclusion - having a coffee after the workout is important to build friendships and encourages them to stick around as a group. Facilitating sport for life is the outcome goal.
How to improve your rowing using self-diagnosis coaching and progressive drills.Timestamps00:45 A powerful coaching tool for both coaches and athletes.Masters rowers like autonomy. Enabling the athlete to work things out for themselves facilitates mastery in a self-directed environment. The change is more likely to stick.Canada research by Derrik Motz, University of Ottawa on athlete coach relationshipCoaching Masters Athletes – Advancing Research & Practice in Adult Sporthttps://fastermastersrowing.com/wp-content/uploads/2023/11/MOTZ-Faster-Masters_Rowing_webinar.pdfIf you don't have regular coaching, this is a tool to try. 02:00 Start with a model of good rowingThis has to have common understanding across your group. The rowing stroke cycle diagram is a good place to start.Where your rowing goes wrong - an example of a boat going "wonky" which was caused by the athletes stamping hard on the foot stretcher.04:00 Progressive movementsStart by working out when you do not have the problem. In this case increase the pressure progressively from 60% pressure, 70% etc and work out when the issue started to happen. Discuss this with your crew about the cause of the problem.Then decide what fixes the problem? Can you make the change in 1 stroke?1 - identify the problem is happening2 - what to do to fix it3 - fix it in as few strokes as possible4 - row in the new way so the problem doesn't occur06:15 An example from sweep rowing - balancing the boat.The boat is balanced generally when the oars are under the water and the imbalance occurs on the recovery when the oars are out of the water.Our model of good rowing has the boat balanced throughout the stroke cycle.Is the boat balanced as the oars come out of the water? Yes. Is it still balanced when we get our arms straight / body rock forwards / roll up the slide? Work out where the problem starts to happen and then decide what to do to effect a change. The cause might be timing of the oar handle movement at the finish transition to the recovery.What fixes this? Probably handle heights or sequencing of the finish body movement.If handle height is the issue. Choose a drill like rowing with the oar flat on the water on the recovery. Then progressively change this to increase the depth of handle push down to take the oar out of the water. Then keep the handle at this height throughout the recovery until the next catch. The progression is to start with a 1 cm tap down; move to 2 cm and 3 cm. Can you keep the boat level at these stages?The self - diagnosis method helps us to diagnose the issue, fix the problem and then row in the new way. Use your autonomy to try to fix the issue and see if you can make it work in practice.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Masters rowing is about rowing with adaptations. Timestamps:00:45 Grant Faulkner quote: The speed the clock moves forwards and the things it takes away.Masters learn to enjoy age and the things we have to adjust for our rowing. 01:45 Recognising when you need to make the next adaptationNobody told me it was going to be like this!Strength and Mobility are the main things you will notice first. Strength diminishes differently between men and women 50s versus 60s. Your 60s is a 'hold steady' decade. Read article. Use the Facebook group to post questions and get answers from people who have the same issues.https://www.facebook.com/groups/595853370615544/ 04:00 Mobility and agingRange of movement in joints is important - pelvic mobility in the hips to get into the rowing stroke positions. Flexibility is also key. Programs Page "FREE STUFF" How to test your functional movement and strengthening exercises.https://fastermastersrowing.com/member-register/functional-movement-assessment/ David Frost's webinar on Functional Strength and Movement is a deeper dive into exercises for body strengthening for daily life - essential for older women who find it hard to lift a boat.https://fastermastersrowing.com/member-register/functional-strength-and-movement/If athletes can't get into the right positions for rowing it's difficult to teach them.05:15 Technique changes with ageAdjustments to take account of mobility issues.Adapting Rowing Rigging For Masters Physiology articlehttps://fastermastersrowing.com/adapting-rowing-rigging-for-masters-physiology/Try to maintain your technique and range of motion as you age.Adjust rigging to accommodate physical limitations - some are easy, medium and hard - they take tools and more time to set up. We can still always improve our technique as we age. Despite losing strength, masters rowers can always be more skilful at the catch, get the blade in without slip, get a full leg drive, recruit extra muscles to add to power delivery. Technique has no regard for age - you can improve at all ages.What is the next horizon for you?https://fastermastersrowing.com/rowing-and-aging-each-decade/ Most of us delay making changes - if you are losing strength, you should be shortening your oars (Volker Nolte Rigging Webinar has charts for oar designs, Men and Women). Most masters row on oars which are too long for their strength and capability.https://fastermastersrowing.com/member-register/rigging/ This webinar includes - Volker Nolte’s oar rigging chart – learn how to rig your oars correctly based on the oar make and spoon design- Mike Purcer's Masters 1x rigging chart (span, oar length, inboard) different for men and women.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Slowing down makes you faster in the future. What is rowing circles good for?Timestamps00.30 Rowing in CirclesI know I could make a lot of progress if I could just practice my stroke over and over.Yes, this is the purpose of rowing in circles. Get the intense, focused practice in a stable environment.01:30 One person rows at a time in sweep; in sculling you row one side at a time.Often done in small boats so that the effect is all about what you're doing - the boat movement isn't muffled by what others are doing. It gives direct feedback and a strong learning outcome.02:15 What is rowing circles good for?Level bladework - are your oars going into the water at the correct depth in the power phase and are they staying at the correct height above the water in the recovery phase.If you row "over the barrel" this is good.Catch placement - how to time lifting the handle so your blade goes into the water when your seat is just arriving at the change of direction at full compression? Get the oar under the water before the seat stops moving.Recovery height of blade above the water - Sweep align which hand does the height and squaring/feathering. Single hand or wide grip rowing can be practiced in circles.How to row square blades - see exactly what is needed to get the oar out of the water square.05:00 Increase the challengeLearn the basic skill at light pressure, then make it harder by moving to firm pressure rowing. Try not watching your blade while rowing to keep the same technique.Remember when you are learning something new - there is a ladder of learning. Step up to make it more challenging but if this isn't working well, step down to re-establish the pattern of technique movement before trying to make it harder again.06:15 Do it 3 timesIt takes time to acquire a new skill - repetitions help you to learn. Rest and reflect while your partner tries the rowing in circles. Many people learn in an interesting way - your brain processes the movement between practices. It may be better at the next practice.08:13 Coaching rowing circlesWatch this video to see Marlene Royle coaching a single sculler on Rowing Circles.https://youtu.be/1Jaqv1eiN5Y?si=c6KaXwnAE1pFo4by&t=133To see the video of this podcast (if you're listening audio only) head over to https://youtube.com/live/_RfJ7Ku3Qe8Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Why thinking like a scientist will fix the voice in your head and harness it to coach yourself in a rowing boat.00:30 Positive self-talk coachingWhen you row you are thinking about what you do - it's the voice in your head. The devil on one shoulder and the angel on the other. Masters work best when thinking about one thing at a time.Create the outcome you want with different ways of saying it - how will you do it, when will you do it.02:30 4 competency stages- unconscious incompetence- conscious incompetence- conscious competence- unconscious competenceWhen you no longer need to use your brain to think about one technical point, you free up your mind to think about other things. Acquire the skill, learn it and put it into the background in your mind so you can do the skill without thinking about it. The voice in your head is working hard.04:30 Objectivity is keyThe voice in your head can be devilish. It talks subjectively to you which can make a negative spiral of thoughts which do not help you to row better. Train the voice in your head by thinking like a scientist. They are objective (no value judgements), it's an observation only. Assess if you did or did not do the movement e.g. squaring early. It's not "good" or "bad". Keep the voice in your head 'on task'.06:15 Can you self coach in a rowing boat?Watching your blade is a good way to start self-coaching. The blade is a good indicator of how you are rowing. Look at it at the catch, blade depth at the mid-stroke, look at the finish. Row in circles watching one oar at a time. Play games with yourself - on the water have some fun. Take a small challenge - little goals give a focus for self-coaching. Try exaggerating part of the stroke so your body moves with precision and consistency as if you're demonstrating to a beginner. Notice how this impacts your stroke and how the boat moves. You can do it deliberately wrong too. That's great fun. It creates a contrast between the two - find a happy mid point. 10:00 Positive Self TalkEnable your brain to be a positive thought that adds to your rowing. Try rowing for 10 strokes without thinking of anything. After those ten, allow your brain to focus on your technique point and do the scientist observation again. If yes, continue rowing without thinking; if no, make a small change to get back to the technique and then continue rowing without thinking.Use this skill to train your brain through the 4 competency stages towards unconscious competence.A useful articlehttps://www.craftsbury.com/blog/self-coaching-in-the-singleTrain a rowing mindsethttps://fastermastersrowing.com/member-register/rowing-mindset/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
The three stages of masters rowing and a checklist of the skills learned in each stage - Beginner, Intermediate, Advanced.Timestamps01:00 What will happen next for me?When learning to row you move up through experience and grades.Beginners - learning to row and getting familiarity with the boathouse, equipment and people. Be open to different frequencies showing up and learning styles. Progress is varied based on how much practice they do.02:40 Clubs miss opportunities with intermediate rowers.Intermediate - often very keen to assist and engage with running the learner group. Include them in the learner program so they're included as tutors / helpers. Challenge them to try something new like being in stroke seat, small boats, toe steering or doing the calls for the crew. New horizons make rowing more fun and challenging.04:00 AdvancedThe number of athletes is quite low - but does your coaching accommodate their needs? These people need specific training if they are racing - a program which builds up to a peak performance at key regattas. A coach needs to understand racing skills, periodisation for the program, how to read a race and respond. Long distance racing needs include steering, overtaking tactics, varied race rate and pace. 06:00 Rowing Skills ChecklistThe major stages of learning to row. This is a summary checklist - you can get a more detailed one if you join the Coach Mastermind Group - customise this to suit your waterway. https://fastermastersrowing.com/member-register/coach-mastermind/Beginner skills - follow traffic navigation, emergency stop, turning on the spot and backing down.Intermediate skills - bladework skills, stroking and following in a crew, consistent rate / pressure. De rigging a boat, loading a trailer and do oar gearing adjustment. Diagnose faults and suggest drills to improve.Advanced skills - Add to the above lists - safety in weather/wind; launch in rough water, row square blades at firm pressure, catch start pick drill, using a pitch gauge to rig, measure span/spread and do a trailer loading diagram, confident coaching inside the boat - peer-to-peer coaching.Know where your skills are now and where you want to go next.Download the summary skills checklisthttps://fastermastersrowing.com/the-stages-of-learning-masters-rowing/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How do you develop sculling ability in those who show potential but aren’t skilled enough to go in tippy singles yet - and how do you do this without over-using your team's skilled scullers who would like to have good solid training rows rather than always teaching others in the double. Timestamps01:00 A classic masters rowing problem! There is a 'pay it forward' mentality for many masters rowing clubs. What beginners cannot yet do- consistent hand heights- handles nested at crossover- poor timing- squaring is variable- following skill- little sense of weight in the hand affecting boat balance03:00 What you can doFirstly put them into single sculls with pontoon floats - Revolution Rowing sell them.They give stability and balance to the single so they can learn quickly because all the boat movements are due to you.Very quickly they realise what's needed to get the boat balanced. - Teach the stationary stability drill- Squaring early- Pause drills- Legs only rowing- Square blade rowing- Backing the boat05:00 Get the athletes fitA single is heavy to row plus the weight of the pontoon floats so the athletes work out how to push their legs and they have to sustain 40 minutes of rowing. So they get fitter faster.Single sculling helps them understand manoeuvring, turning, backing and going in a straight line - boat control skills.07:00 Helper fatigue solutionsSharing the load is important. Member survey asked who would be prepared to help with learn to row. Find new people to help out. Mostly they want to know what to say / do and so write a lesson plan for them to follow.09:00 Outing plansThe best workouts which benefit the helpers as well as the learners.- Power strokes with half the boat sitting the boat; half rowing. - Learn a new skill yourself (steering, bow seat, doing the calls, stroking, sweep on the other side). Use the outing for yourself and improving your rowing.Get the new rowers fit is a great goal for these outings. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Meet Jonathan Drake who teaches rowing using Alexander Technique methods.Timestamps01:00 Jonathan is an expert in rowing, Tai Chi and the Alexander Technique. His awareness of his co-ordination issues comes from being an Alexander teacher. Insights into how adults learn.His book is Rowing from the inside out: The art of indoor rowing with on the water in mind.https://amzn.to/4hCYAGzWhat is it like to scull on the water while you're learning to row indoors?05:00 The Mind Body ConnectionUnderstand how rowing is "in your head" and how to connect this to what your body does.Ingrained movement habits are hard to change especially as you get older.Move more lightly, freely and less movements creating tension.06:00 The origins of the Alexander TechniquePulling your neck forwards and downwards creates tension in the rowing stroke.Feel how the dynamic opposition of one part of the body connects or separates from another part.Using your body changes through the rowing stroke. In the power phase the spine lengthens and changes at the finish before lengthening again on the recovery.The perspective is novel - indoor and outdoor rowing combined with Alexander Technique and Tai Chi. Learn from the inside rather than copying someone else from the outside.10:00 There's a sequence in the feet - pushing off the balls of your feet causes calves to tighten and then after your heels are down and the stroke finishes, people lift the balls of their feet again. That's why they strap in their feet tightly.The basic dynamic is through the feet - the inside of your heels means you access the whole of your foot arch, this gives you the power you need to perform rowing while sitting dynamically. 11.45 The benefits of AT and teaching rowingIt gives you more awareness of when you're using more effort than necessary. Engage in the journey yourself because you cannot teach what you do not know. You can get results without all the effort.Encourage your athletes not to strap in your feet from the beginning. How to hold the handle without gripping (creates tight wrists and shoulders). When you understand about how to control the blades in the water - feather into your fingers - you can use your fingers on the indoor rower in the same way.15:30 Using AT principlesThe key to coordination is the relationship between the neck, the head and the back. If your neck stiffens it creates spinal compression and tension. Our habits feel comfortable.Come to a state of quiet to help the body to organise itself. Learn to do less in order to achieve more.At the start of the drive the connection comes from the feet, then moves into the legs / hips / back and into the arms. As the recovery begins the pelvis takes the energy into the arms and body. Ed Coode, rowed for Great Britain in Athens 2004 - he was taught AT.20:00 The book is very clear on how you teach. When Jonathan is on the rowing machine he views each stroke as a potentially new experience. Use them as an opportunity to be constantly refining and improving your movement patterns. It's never too late to make improvements. The book has links to video clips on YouTube to show what to do.Contact Jonathan jossdrake@gmail.com www.everydayfitness.co.ukWant easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Handling varying levels of dedication to the sport in masters clubs. How do you give the both the person who wants to practice once a week and the person who trains daily a meaningful race situation?Timestamps01:00 This is normal for masters rowing. Training and practice commitment isn't an issue usually until it comes to racing. When going to a regatta you want to be in a crew where you're the 'worst' in the crew. Competitive people want the best possible crew.02:30 Coach selects lineupsIn most youth rowing clubs the coaches do selection - this takes the emotion out of the lineups.Types of race - in your calendar there are local events and bigger events like the masters national championships. Each year you will have 2 or 3 peaks which help you manage your training load.Typically most masters will do 3 + races in a single day.05:00 Racing PrioritiesIn local regattas your racing priorities may be different. The more experienced people can race both with less experienced (mixed ability crews) as well as their own regular training group.To get the racing priorities accurate, the single scull is the best measure. The outcome is up to you alone. Regatta organisers can enable a pathway into racing for masters - novice - new masters - age group.Differentiate based on rowing experience, not age for the first 5 years of racing. 07:45 Preferences and compromisesAligning can be challenging. Fitness matters a lot in racing; bladework skills are also important. Enabling compromise as part of your lineup selection can help give a meaningful experience. The fitter athletes find compromise less palatable when rowing with less experienced people.There is satisfaction to be had from a mixed ability crew. Skill judging stroke rate and technical calls through the race is a worthwhile endeavour. "That was harder than childbirth".Achieving the best possible outcome for this crew.Can you mentally set yourself up to see satisfaction from both types of races with experienced people and less experienced people?14:30 Regular training groupsFolks who always train together means there is no way in for a newcomer. Club priorities can enable coaches to make selections and validate their choices with the Captain (who's independent). A goal could be to enable your groups (elite, intermediate, new masters, novices) to all have at least one event in which they stand a chance of being competitive. I've found this is a method which helps to bring on less experienced people so that in future years they advance faster than if you just leave them to race in their skill group. 17:00 The art of compromise is discussion without emotion.Rebecca invites people to choose a priority crew which she tries to guarantee that race. Everything else is secondary. This means some events are "sub-optimal. The competitive spirit drives racers to selfish outcomes. This is an attribute of successful racers. It can be hard for athletes to accept their perception of being put in sub-optimal crew lineups.Independent lineup confirmation and discussion of compromises helps to frame these decisions.Balance our priority against the opportunity of this one regatta. The club is the entity which should set the goals (3-5 years) and how this impacts regatta entry choices. Tell us how your club manages their crews for regattas.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Three innovations to improve your learn to row classes and prevent drop-outs. Time to get your club organised for LTR 2025. What's new that you could do this year?Timestamps00:45 Innovations in adult learn to rowClubs do these to grow their membership. New joiners are an investment in time and effort - it takes time before that pays off.Around one third of all masters rowers started to row as adults. There are two pathways into masters rowing - people who started in their youth and then come back later in life, and those who start as adult beginners.02:00 How to run a good adult learn to row class. Buy the book Masters Rowing by Nolte & Fritsch - the chapter on how to structure and teach LTR is really good.Masters Rowing – Training for fitness, technique and competition – Volker Nolte & Wolfgang Fritschhttps://amzn.to/3sYSXJB03:00 First Lesson ExperienceThe experience of your first lesson is very important to the success of the program. Can paperwork be done ahead of time? Rebecca starts with an interior tour of the boathouse, the oars, the boat types, the changing rooms. Handling the oars - how to hold the oar handle. How to put the oars on the dock, positioning so nobody trips. How to do the sculling crossover. Parts of the boat - how to open an oarlock, the button position, how to adjust the foot stretcher. Carrying the boat, getting in and out of the boat safely. 06:00 They start rowing.We don't give instruction about how to row in the first lesson. They do some confidence drills and then start rowing - working it out for themselves.This may sound like they've being pushed quickly into doing something they haven't been told how to do.This method serves a purpose - they work stuff out for themselves - take personal control. There is a lot of rest and waiting while others row in the first lesson. Short periods of rowing then stopping and talking or watching - a learning from Tony Buzan (the Mind Mapping man). 08:00 Involve the clubYou need volunteers to help, give support and be alongside the beginners. Ask those who did the prior learn to row class to be the helpers - they know enough. It helps the new beginners to see how quickly they'll learn. Invite them to coffee after the lesson.09:40 Pricing a learn to row classDon't be afraid to charge for what you deliver. Do check prices of courses in nearby clubs. You do not have to be the cheapest class. You can offer payment plans.11:00 Innovations in adult learn to rowBingo game - Michael Merwin gives a card to all participants - they have to do a lot of different things during the course. As they complete each cell, they check it off and a line of 4 wins a prize.Flexibility - teach in different types of boat Pontoon floats - enable a lot of different configurations of experienced and novice athletes.Each lesson, move people one seat down the boat. When you get to bow, rotate into the cox seat next lesson.Crew Bingo card https://fastermastersrowing.com/wp-content/uploads/2025/01/bingo.png Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Researching masters physiology - aging from 50 to 70 affects your rowing.Timestamps01:00 Guests from Athlone, Ireland Lorcan Daly and Paul GallenLorcan is a sport science researcher starting with his grandfather, Richard Morgan who was an erg champion. Uniquely he was sedentary for most of his life, was a smoker and at 73 took up indoor rowing. He was tested aged 92 and some of the tests were on a par with a 30 year old.Three world champion indoor rowers were his next test subjects https://www.rowingireland.ie/why-masters-rowing-is-a-game-changer-for-healthy-ageing/04:00 Testing Paul GallenDennis and Ken were recruited after winning their divisions at the 2024 World Rowing Indoor Championships.The tests were done over 2 visits - diet, lung and muscle function and sporting history.06:00 Paul Gallen rejoined masters rowingHe took 30 years out of the sport and his first event back was the Head of the Charles Regatta.Learned to scull aged 60 and indoor rowing competitions. His 8s crew includes school friends.For the winter season he does a 10 week lead in to the Irish Indoor Rowing Championships. The three age gaps gave a good framing for the study.10:00 Most remarkable findingsLorcan found that their muscle oxygen take-up was similar to an Olympic champion.The deterioration over life is much flatter than non-trained people.Paul has 10 years of his splits at the indoor champs 6:59 - 7.14 times over ten year drop off.Paul does daily Yoga for rowers - 12 moves a day. Off season 2 weights; mix of high intensity and longer rowers. At least one high intensity per week.13:00 General advice on aging wellThe principles for healthy aging - keep your full body system going is a mix of resistance exercise and the mix of aerobic exercise is key. The two together is the winning formula. 15:00 Returning rowersPaul the big thing about people coming back to rowing - it depends on how busy your life is. Start at recreational level and not commit fully to being in competition. Build up if your life gets less busy.Lorcan's paper is calledToward the Limits of Human Ageing Physiology: Characteristics of the 50+, 60+ & 70+ Male Indoor Rowing ChampionsWant easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Is biggest fear you have doing a rowing race for the first time? How to prepare, what to expect and the aftermath.Timestamps00:45 Fear is realFirst races and how you can help your crew mates facing their first race.As adults it's unusual to get into a situation we've never seen before. Children are different.Kim Mulvey wrote to us saying "I'm not ready to race."The first race fear is mostly about the unknown. You feel out of control and it triggers the flight-or-fight response.Practice in trainingThe way to overcome this is to get familiar with the situations you'll encounter in a race. One way to do this is to practice in training.- Do workouts in the crew lineup you will race in. - Know your seat number, which are your oars? - Know where you adjust your foot stretcher to.03:15 Practice the racing distancefind a simulation as close as possible - how long is it and how intense will it be? Practice being alongside another crew as you race.Discuss the race plan within your crew - how to approach the stages of the race.Coxing your first race episode will also help you understand what to expect.Have a checklist for the race day and the night before.Rowing Regatta Checklist article explains the different elements of the list.https://fastermastersrowing.com/rowing-regatta-checklist/05:00 Do a raceThe things which help you feel most ready for racing are practicing ahead of time and actually doing a race. Once you've done one race you know what to expect next time.Stories of first races are fantastic.How the unexpected came about and what they did after it happened. Learn by hearing from your crew mates. Read Rowing against the Current – Barry Strausshttps://amzn.to/438F8hmWhat you experience is unique to you, but you'll have a lot in common with everyone else's first race.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Daunting? Hell yes. Listen to our guide which shows you what "tricks" you need to have and how to use them with your crew.Timestamps00:30 2 essential callsWhat's expected of you - steer the boat to the best possible route. The straightest route and when you steer, make as tight a turn as you can without disrupting the rhythm.Think of the river as if it was a road and you are driving a car. In general you want to be in the middle - judge the distance between the tip of the blades and the bank on both sides of the boat to see if you are positioned well.Going round a corner to your right side - the deeper water is on your left side where the current has scoured out the bank (a slip off bank on the right and an undercut cliff on the left). The fastest water is nearer the cliff. So position your boat towards the left hand bank and get one third of the river between the boat and the left hand bank, two thirds of the river on your right hand side. After the corner you're on the straight - re-position the boat so you are in the middle 50:50 of the river on each side of the boat.Rowing against the stream - it's the opposite Steering is likely what you won't have problems with as you are an experienced steerer.05:00 Motivating the crewHave two calls - technical call- pressure call (working harder).What motivates your crew and what they are skilled at doing.The pressure call will increase your boat speed. Your job is to work out what the right technique call is that supports the pressure call.Speak to the coach and crew - what are the aspects of the stroke technique which they find harder to do when they're tired. You only need ONE technical call.Use the calls in combination - pressure followed by technique or vice versa.If you do the technique call first - improve the technique over 10 strokes and then follow that up with a pressure call so they hold onto the technical aspect while they add the pressure.Or do pressure first to increase the boat speed and then use the technique call to maintain the higher boat speed afterwards.You must practice this in training.08:30 LandmarksWhen to use these calls in the race? Landmarks like a building, a bridge or a bend in the river are good markers. If the landmark includes a steering change - you have to do the call before you start to steer because the boat slows when you steer. Get increased speed before the steering manoeuvre. As you finish the steering, do another call as you are straight and have passed the landmark. Get the crew to look at the bridge / landmark so they can see it moving into the distance.10:30 Quarter the raceYou have to know what's the beginning and end of each section. Have a focus for each quarter.1 - off the start and into race rhythm2 - maintain boat speed, good run & efficient movement3 - make it hard on the competitors to get past you.4 - push for the finishOther things - overtaking / being overtaken. Build these into your race plan. "Walking" the crew past another crew - what to say.13:45 Speed as a horizontal lineYour average speed in the race - the boat speed will change. Your job is to take the crew back up to the horizontal ideal speed line. A good cox can motivate and encourage.Do not talk all the time - silence for 5-10 strokes gives the crew greater focus and clarity of purpose when you do speak. Give the crew enough time to do the things you have called - 10 strokes minimum.You must be able to judge how many strokes it takes the crew to cover a certain distance. Look at a landmark and estimate the stroke count - practice on your home course against a buoy or tree. You must be accurate to decide when to start the call as you lead into landmarks and the finishing sprint.
Boat weight classes across your fleet can be assessed against members' weights.Timestamps01:00 your boat fleet should match the needs of your group.Many masters group 'inherit' boats but for optimal club alignment match the boats with the membership needs.Assess the current fleet - look for the manufacturer's label - serial number, year of construction and athlete weight. Log these for your whole boat fleet.Different boat moulds accommodate the water displacement for heavier and lighter athletes.Variations can be built in by lowering the deck or the saxboards.When my club did the survey we added in a "state of repair" for each boat. Some are used more than others. And the frequency of boat use - we have some which are favourites and get used a lot more than others.05:45 Athlete weight surveyAll members were asked anonymously what their weight is in kg and if they are men or women. We had fallen into the habit of calling boats "mens boats" or "womens boats". This was erroneous - we had men and women in three out of four weight categories.Masters do a lot of mixed rowing and so we need boats suitable for mixed and single gender users.08:00 Do your boats mach your membership weights?We found a spread of needs across 4 ranges of boat weights. Remember crew weights are averaged to align with the boat.4 Sizes of boat- Lightweight 60kg boats - Mid lightweight 70kg boats- Mid heavyweight 80kg boats- Heavyweight 90kg boats48% of our members could fit into a lightweight boat; 60% of our membership can fit into a mid lightweight boat; 44% can fit a mid heavyweight boat; and 23% fit a heavyweight. Our club is skewed to female members and older females who are smaller in height and lower body weight.This affects the fund raising, boat purchase plan and the boat maintenance plan where club resources are focused.10:30 Considerations for purchasesThe resale value of second hand boats is important to consider. This is not just about the boat's age and state of repair - it's who wants to buy this type of boat. Resale values for coxless quads is high in New Zealand due to a lack of supply. Few clubs choose to buy 60kg double sculls because lightweight rowing is being phased out of schools and international rowing.12:00 Boat builders' weight rangesBoat builders can advise what size of boat they typically build.Size inflation has happened in boat weights - classified at one weight but will fit a bigger range of athlete weights than previously. It used to be +/- 5 kg and I believe it's larger than this now - maybe 10kg range. I believe that you want the oarlocks to sit half way up the pins for the average weight of the athletes when they sit in the boat with oars squared and buried at the finish.Too heavy athletes in a boat and you find insufficient freeboard to get the oars out at the finish or to row square blades.Too light athletes in a boat and you find you have to hold your handle higher up your chest in order to keep the oars buried at the finish and you cannot keep your wrists level with your elbows in the power phase.Gain an understanding of the number of years you use a boat before you replace it. Plan a replacement strategy so you can get the right range of boats for your needs. For example, we boat a lot of quads and now have a quad in three of the four weight ranges.Champagne tastes on a beer budget - we always want more equipment than we can afford to buy!Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Why the blade pathway from crossover to catch is so different between the left and right hands. If you aren't going straight, three things to check.Timestamps01:00 What generally causes difficulties?Beginner errors are straightforward to work out if these are affecting you.1 - squaring late2 - balance issues3 - missing water at the catch03:30 Know if you are going straightLook from your stern to the horizon and line up your stern with a fixed point (house, power pole, tree) and watch the wake off your stern. You can see if the vee is symmetrical.04:30 Blade extraction - are the blades coming out at the same time and are you pressing down symmetrically? If one blade drags that affects the boat course.05:30 Blade crossover - from extraction to handle crossover it's important the boat is level. The rig is left higher than the right - your handle heights have to reflect the difference in oarlock height. Ensure your hands are "nested" close together. 08:00 Blade catch - the handles have to be symmetrical around a similar arc from the oarlock so the tips of the blades are the same distance from the side of the boat. The right hand has to move a greater distance from crossover to the catch than the left hand. It's probably 2 cm greater distance.Practice the fine motor skills to make subtle adjustments to the handles using pontoon floats on a single scull.Your arms have to go out to the same distance at the catch (not the same handle height). Listen to the sound of the oars going into the water - you can hear if one oar goes in before the other,Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
As a developing sport, there are aspects of masters rowing which we need to improve, change and adapt. Three signs of dysfunction and four solutions.Timestamps01:00 What are the symptoms and cures to move our sport forward?Most clubs now have a masters group and a good waiting list of people wanting to learn to row.02:00 Signs of dysfunctionRowing is designed to take a beginner towards higher performances. As we age we generally have diminishing strength each decade. Many of us love rowing but don't want to compete - so masters rowing is different.1 - Cliques - people who only row with the same other people all the time. This is a long term limiting factor for the whole club group. Isolationism is antithetical to a successful masters group2 - Club Priorities are Inflexible - they focus on juniors and young people. This means boats cannot be shared, it's hard to get a trailer to go to a regatta. Combining juniors and masters is an innovation.3 - Skills Progression - if you think you aren't making progress it could be because there is not flexibility to enable you to progress.Failing to solve these leads to sclerosis, group size falling, limiting your ability to form crews across age groups, buy new boats.07:30 Enabling solutions 1 - Have a pathway for masters to enable "looping" in and out of the sport year by year. Allow flexibility to change training groups and come back over time. 2 - Structure of the skills in your group. Starting from beginner, intermediate and advanced. Almost everyone wants coaching and to advance their skill. What are the entry requirements for each group - give transparency.3 - Agreed club priorities across all groups. Measure actions and budgets against the priorities to see if you're achieving them.4 - Racing classes for masters. Insert a step between novice and age group racing because it takes us longer to acquire the equivalent skills as a young person novice. A New Masters racing category allowing up to 5 years of learning to compete against similar people would smooth this path to racing.12:00 How can these be set in place? How to bring your board / committee along with you so they understand what the masters group is trying to achieve.What are solutions we haven't yet thought of?Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Go on rowing camp! The pros and cons of going on training camp. You'll either love it or hate it. Timestamps01:00 Going on a camp refocuses your attention on rowing.Are camps useful? There are lots of different types of camp - training camp- selection camp for racing crews- finishing camp before a big regatta02:20 Three camp benefitsYou don't have to go with your whole club. Doing a camp at your own club has disadvantages - people keep their other life commitments and so tend to rush off after the workout. So you lose one of the good aspects of going away to camp which is the luxury of un-pressured time.1 - gives you focus2 - sense of purpose3 - make decisions4 - refresh your attitude to the sport and your involvement.03:45 Coaching on campAthletes get a lot of individual attention on camp compared to home training. There's time for debriefs, for mini tutorials, one-on-one time, sit next to coaches at meals and pick their brains.Coaches get a captive audience of athletes and can get messages about focus points across to them all.05:00 Camp issuesIncreased training load - if normal rows are 60-90 minutes once a day camp workouts will be shorter. But you may do two or three workouts a day.Overtraining is not an issue in the long term. Camp is only 3-5 days plus travel days when you're resting. Schedule an off day when you get back home while you rig boats. Then pick up your regular training volume.If you come into the camp injured or recovering - that's a big red flag and needs management. When athletes don't tell the coach that they are injured that causes problems. Doing only part of the camp program is still beneficial.Getting injured on camp does not mean your time is wasted. Volunteer to go in the coach boat with the coaches, volunteer to film crews, volunteer to help the coaches. Hanging out with coaches, you learn by listening to their discussions. You can train your eye watching crews rowing to find out where improvements are needed.Illness on camp - take care a virus doesn't spread to everyone. Good hygiene practices are needed,08:30 Camp outcomesCrew bonding and learning accelerated in a focused period. Plus fitness gains and technique input from coaches.Camp also allows you time to work on technique on your own. Self-coaching discipline and practice is also good.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
A key concept needed for sculling well, this challenging skill is essential for setting up the recovery. One drill to practice which helps teach how to control the oar handle heights.Timestamps00:50 Teaching a singles course for those who can already row and want to try single sculling.There are 4 key concepts for essential skill in rowing and sculling.Weight in the hand is the most challenging key concept.02:15 What is weight in the hand?Hold your handle and keep downward pressure on the handle to keep the oars off the water.It starts by controlling the finish as you extract the oar using a downward "tap down" of the handle.Use the outside hand in sweep; use both hands in sculling.Keep stable at the finish and keep pressure on the pin. If your button comes away from the oarlock at the finish you have not got this control.Facilitate the transition from body weight into the bow towards body weight towards the stern on the recovery.04:15 How do you know if you can do weight in the hand?If you can do weight in the hand, you can row square blades. And you can feather high over the waves and keep your boat level in a side wind. 05:00 How to learn weight in the handThe stationary stability drill teaches you how to control the handle using weight in the hand.Sit the oars square and in the water at the finish. Then press down on the handles twice so just half the spoon comes out of the water. Then do a full press so the oar spoon comes fully above the water and hold this position in a pause, then return the blades under the water.Stage two is to do the same two half presses and a full press and then feather.Stage three is to add straightening the arms after the press down and feather.Your body and legs stay stationary throughout this drill.Sculling Intensive Camp https://fastermastersrowing.com/member-register/sculling-intensive/A self-guided tutorial to improve your single sculling skills over 7 days. Includes drills for the whole stroke cycle including checklists to take in the boat with you.If you want to learn how to row square blades, take our three-part mini course [free].https://fastermastersrowing.com/square-blades-challenge-lesson-1/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Meet Chair of the Indoor Rowing Commission, Filip Ljubicic and hear about the future of indoor rowing including an exciting announcement about the e-sports Olympics in 2025.Timestamps01:00 The global World Rowing strategy for indoor rowing - rules, events, innovations, collaborations with erg manufacturers, digital apps and new tools.Indoor rowing is important - around 20-25 million people use a rowing machine at least once a year. A pathway or goal is part of the strategy for all participants. 2018 was the first Indoor Rowing World Championships.03:30 The goal is to do both physical in person events and virtual events. Being able to compete is an opportunity for those who cannot travel. A new format for 2025. All the age categories are offered in addition there will be a World Champion for Indoor Rowing for the first time.It starts with open heats where everyone submits a time. Top 150 in each continent plus top 10 age category races progress to local timezone races the next weekend. Expect more tactical racing and a different mindset and challenge.First score submit date is 20th January 2025. There are endurance and sprint relays being offered including an age group 40-44 and 45-49 age group relay championship event.08:30 Are drag factors recommended? No you choose your own.Finals day the top 50 will race live at once. The top 20 go through to the Grand Final giving the World Champion top 3 placings as well as age group champions if you get through to the last races. From this global standings will be produced for everyone.11:00 Innovations for Indoor RowingLooking at sport as entertainment. We are competing for the audience's leisure time and how to make the sport interesting. Other sports like athletics have different distances, formats that suit different types of athlete. We are enabling this for indoor rowing.The Versa Challenge - 5 events over 2 days with points (like heptathlon). A 20 minute race, the person with fewest meters every 2 minutes gets cut - enabled tactical racing and new uncertainties as it was unpredictable.15:00 Indoor rowing as an E-Sport In 2025 there will be a virtual series through the year including standalone monthly challenges. Also World Rowing has submitted it to be part of the Olympic E-Sports - Virtual environments and physical activity category. World Rowing is waiting to hear next steps. The plan is to grow the ecosystem around indoor rowing. Saudi Arabia is the host country for 2025.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Hear how people deal with an illness but keep up their rowing.Overall advice is "do what you can". Timestamps01:00 Many masters try to keep on rowing after a major illness or trauma diagnosis.Getting out on the water feels good - the challenge is around what is possible for you.02:00 What is possible?Cancer treatment often has regular chemo and radiotherapy and you know the frequency of each session. One solution is to go rowing immediately before the hospital visit. Row when you can with a supportive friendship group.For surgery - muscular rehabilitation and strength training follows a simple pattern over weeks.After a stroke - lingering physical restrictions continue months afterwards.05:00 Rowing with adaptationsAs we age our bodies may require us to adjust / adapt our stroke.For hand tremors difficulty holding a thumb on the end of the handle was hard. Suggestions include occupational therapists advice, gloves which tape onto the handle, hand exercises using old grips at home, para rowing has many solutions (adaptiverowinguk.com), baseball grip adhesive on your hands, use the little finger or side of your hand to make lateral pressure instead of your thumb. Carpal tunnel syndrome is a repetitive stress condition - the suggestion was to hold your handle with thumb and index finger curled around the end of the handle and to turn the oar with the middle and ring fingers.Lady with bone cancer continues to row and to go to regattas to enjoy herself with her friends.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Midlife brings challenges. Rowing is a pathway for getting your spark for life back. Join bestselling author, Rachel Marie Martin for tips and to hear her journey.Timestamps01:00Rachel has a long background in technology and she uses this to communicate her message about life, motherhood and the ups and downs that life has dealt her.04:00 the overnight success takes 8 years.Be diligent and keep on trying. Get your spark back book is about Rachel's realisation that she'd lost her spark for life.What made her realise that life wasn't sitting 'right' with her.During the pandemic she said she didn't know who she was any more. Were was "me"? She was uneasy and went on the journey to re-find her soul without realising that was happening.In mid-life how to find your soul's journey.As a runner Rachel had to push past uncomfortable.07:45 What were the clues?When you're young you have all the time to do something in the next decade. Looking at her friends and parents she realised time is finite. She couldn't keep postponing things.It was an awakening, not really frightening.09:00 Choose to set your bar in the present, not based off the past.Why do I believe this to be true? Is the key question to ask yourself.We aren't taught to challenge our beliefs - we don't have the introspection to think.The story of the Easter ham. Why we do things? Are they applicable to your present?Choosing to do things that keep you 'small'. Review your own story and where is your bar - low or high?12:00 Limiting beliefsI hear these in athletes' rowing frustrations - their mindset shows how their beliefs are limiting.Be willing to wonder about your beliefs. What is within your realm of possibility?Pay attention to the words you say. Are we keeping ourselves from something greater? This is the only shot I have in this life now.The audacity and risk of learning to row and not telling your family.Ask your community to help you spot your potential. What do they think you could do? 18:15 The story of the green shortsRachel used these as a "benchmark" size. The person who wore the shorts didn't do what Rachel had done. Her success and happiness is defined differently now.https://shop.findingjoy.net/get-your-spark-back/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How the catch placement changes with the oar angle. Why an acute catch angle with the oar is easier. Ways to adjust your catch technique as the boat speed changes.Timestamps01:00 Catches and boat speedWhen the blade goes into the water at the catch, it needs to be buried rapidly and the curved face of the blade needs to grip the water. the early lock on point is hard to achieve - it depends on how and where you place the blade.02:45 Blade face to the waterThe boat is a single unit moving through the water - water molecules are moving past the boat parallel to the length of the boat hull. The ideal oar placement should have the smallest surface area possible to the direction of travel. At half slide your oar is around 90 degrees to the boat length. It's slow to place the oar.At the catch, the face of the work facing the water is reduced to around 15 cms compared to half slide. At the extreme, if the oar is parallel to the side of the boat - this reduces to about 1.5 to 3 centimeters width.07:00 The smaller the face of work of the blade to the water, the easier the blade goes into the water. When the blade is in the same plane as the water movement, it goes in easiest. At very short strokes - arms only - it's hard to place the blade. With the smaller face of work area at the catch, using an acute angle, it feels easier to place the blade.08:30 Prepare your catch angle on the recovery.From half slide to the catch, your legs and seat move in a straight line up the slides to the catch.However your handle(s) are pivoting around the arc of a circle centred on the pin of the oarlock.Your body in sweep rotates around the pin - keep your shoulders parallel to the oar handle and let your eyes look out on your side of the boat - this helps create more rotation because your body follows where your eyes are looking.In sculling both your handles are pivoting around the arc of a circle - your arms move further than your legs from half slide to the catch. In effect there are 2 speeds on the recovery - the seat speed, and a faster speed of your hands leading the oar handles around the pin and upwards to place the oar under the water. By allowing your arms to go wider at the catch in sculling, you will get a more acute catch angle.Row longer by thinking about your arms, separately from your body.13:30 Faster boat speedWhen the boat speeds up and rate increases, you have less time per stroke to anticipate the catch.Often stroke length shortens as stroke rate rises. Counter this by moving your thinking earlier in the recovery. This gives you more reaction time.You need to move your body proportionate to the rate - as rate rises your body speed also increases.When you get the catch timing right the catch can feel very light (not heavily loaded on the blade). 16:00 Train yourself by trying a drill. Go from full slide to half slide - it gives the impression you're rating very high. Prepare early at half slide so you don't miss water at the catch. Then try to maintain the same boat speed you had at full slide. You move dynamically off the catch placement.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Your boat speed depends BOTH on the power phase and the recovery phase. You've done the work - now get the benefit. Timestamps01:00 Get more speedYour net boat speed is the power you put in to the power phase and the amount the boat slows down when the oars are out of the water. Rowing boats surge through the stroke cycle.03:15 Simplicity is key to the recoveryKeep the movements sequential and well-organised.Maximum boat speed comes after the extraction at the finish and as you transfer your body weight onto the feet. A key point is when you can get weight on the feet.As your arms straighten and your body follows - then the boat gets an extra burst of speed if you can sequence this correctly and smoothly.05:00 4 focus points.1 - Keep the slide seat wheels moving, rolling towards the stern and full compression.2 - Poise and relaxation, both are needed. Keep your body lifted and in a fixed state so you sit high on the front of the seat along with relaxation. 3 - Muscles get tired when they aren't getting enough rest. The more rest they get on the recovery the more we can activate muscles on the power phase. How to activate and release muscles.4 - Continue sliding until the blade is under the water. Don't chicken out. 10:30 Common errorsYou must have weight in the hand - elbows have to be higher than your wrist in order to give downward pressure.Keep a flat wrist as you feather into your fingers allows you to keep weight in the hand. In sweep only the inside wrist bends.Squaring on the recovery can mess with the rhythm. If you square late or it's a large movement this contributes to losing rhythm.When to release your knees - a critical timing point to when to relax your muscles. You will get this right when you know what the feeling of weight in the hand is and the feeling of total relaxation in your leg muscles are. Increase relaxation - know how to do this will help you to improve the other focus points.14:20 Things to tryIncrease relaxation by 1% and what happens to the boat run, ratio and how the recovery feels. Does the boat speed change? [Remember they average over 3 strokes].
What "should" a masters rower be able to do? Training frequency, training volume, training intensity.What is the next big change in YOUR rowing training you can expect as you age?Timestamps01:00 When masters start rowing we are likely here for a while.Longevity in the sport is longer for masters than juniors or young adults.We come back to rowing thinking we are the same athlete as we were when we last were in a boat. Article - Rowing and Aging Each Decadehttps://fastermastersrowing.com/rowing-and-aging-each-decade/02:00 Physiology certaintiesOnce you age past a certain point you will not be as strong as you were in your youth. This is inevitable - yet it can be delayed with careful training. This is a hard reality check.03:15 in your 20s and 30s an athletic lifestyle can be achieved within work/family life. Many endurance sports peak in their 30s. You may be able to do 6-9 sessions per week.In your 40s this is a decade where time is often limited. Time constraints mean your goal is to get adequate training to support your goals. Quality workouts are more important than quantity workout. The strength decline starts in this decade. Focus on rest and recovery to optimise your physical benefits of 5-7 workouts per week.06:00 In your 50s the really competitive people get going here.Regatta entries for D and E are large, and growing. Metabolic changes happen here - diet changes for weight control and for women and protein ingestion is more important. Also, menopausal changes also happen. You may need to change sleep patterns by introducing daytime naps to ensure you get enough rest. Review your rowing technique to align with your physiological capabilities - you may swap to sculling from sweep because it's symmetrical.In your 60s more metabolic changes happen. You may be retiring to row and can do more training because you aren't working full time. Your erg score remains steady in your 60s - but technique improvements have big impact here as we lose strength we can gain speed by rowing better.10:30 There are more rowers in their 70s than ever before. The body response to exercise becomes unpredictable and so affects rest and can cause injury. Flexibility and sensitivity to your recovery needs are a new habit. Maintain muscle mass with strength and conditioning work. 13:45 To get the best out of yourself each decade, assessing your capability is essential. Test your base aerobic fitness, peak power and anaerobic threshold using the Faster Five assessment.Your training adaptations will be visible when you test.15:00 Rigging is essential.Change your rig to suit your age and strength. The testing will enable you to determine what to do. Adjust rating and gearing to suit your capability.Webinar - Rigging for Masters has charts for oar designs, across the ages and skill.https://fastermastersrowing.com/member-register/rigging/ Many masters prefer the long distance races as we age - it's easier to keep your aerobic base as we age - what we lose is the high rating and sprint ability. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Reflections on the 2024 Older Athlete and Aging conference learnings.Timestamps01:00 My learnings from Al MorrowAl Morrow on developing a good "eye" as a coach. Demonstrated the importance of being able to look at your athlete and see where they way they row doesn't line up with the model you are using.First you must have a good model of rowing to compare with.02:45 Books on sport - most have the first chapter on grip. We don't check and instruct athletes on this frequently enough. It affects your posture and efficiency.Shoulder alignment in sweep and sculling.Most masters can probably row longer at the catch.03:50 My learnings from Greg BenningGreg Benning on the power of reducing negatives and 1% gains modelled on the Sky Cycling team led by Dave Brailsford.Review all aspects of your training and life and find places where you can make small improvements. Some are compounding and others are linear e.g. weight lifting are linear. The compounding effect of rowing in the same crew consistently gives big gains.06:00 The power of reducing negatives - taking fewer bad strokes. Slowing down less on the recovery will make your average speed higher. Greg showed the change in his absolute strength over 12 years and how he increased his boat speed despite this - the whole picture of positives and reducing negatives.07:30 John Leekley on when to coach the whole crew vs individuals.Everyone focusing on the same thing at the same time.How to give more to your athletes as a coach and how athletes can get more out of their time with a coach. Can the coach take two crews simultaneously? The important role of the bow person. Can my crew competitively "beat" the other crew by being better at the thing the coach was focused on. Not necessarily a race but you can do better.Buy a ticket now to watch the recording. https://fastermastersrowing.com/older-athlete-aging/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Diary alignment is the hardest thing for masters to figure out. Three tips for you to tryTimestamps01:00 Regular practice in the same lineups helps you to get better faster.What NOT to do.Avoid agreeing crew lineups on the day in the boathouse - fix crews ahead of time so when they arrive they know who they are rowing with, the equipment to use - boat and oars.Prevent people from only rowing with their friends in the interest of community within the club.02:30 A masters club that has a goal to grow, to add newcomers - it's more useful to mix up crews. When you're a newcomer it can be daunting seeing a large number of strangers.In a crew you can chat to people in your crew and get to know them.03:30 Ideally set up groupsEasy division into learn to row group, intermediate, advanced, racing and fitness groups. If you have a group each needs a co-ordinator/captain. Use software to help you. 1 - Software to manage your rowing club.2 - Software to enable messaging. SMS is immediate and people notice it (email can be lost or ignored).Rowing club software options - listed on rowing.chat/retailers the Directory of rowing businesses.https://rowing.chat/retailer/?retailer_category=software - Fitclub- Boathouse Connect- iCrew- Rowfer- RowerHub- iSportz- Hello club.05:45 Ideally book a long way ahead of time - masters are busy people. It can be hard to organise a week ahead, two weeks ahead is better. With software, each person can check/tick the days they are available. The Club can offer different times of day for workouts. The group organiser can easily see in the software calendar who is available and make up lineups.07:00 Keep your group regularTry to find a day when you always do the same crew - important for large boats. This helps the co-ordinator. The software sends out crew lineups ahead of time (which also serve as a reminder).Acceptable behaviours - ideally if you cannot come, find your own replacement. The responsibility is on you. 08:30 Running a regular crewYou need more than 4 or 9 people to run a crew of a four or eight. It takes 12 people to run an eights group. Running a four/quad can be done with 5 or 6 people. The port/starboard preferences mean you need more people for an eight (unless everyone can row on both sides).Work with a coalition of the willing - set up the behaviours with those who are prepared to get involved. People who are keen to get better and get into another crew for racing are often the most willing.How do you enable people to move between groups? How can people find substitutes or alternates at the last minute? Can you go to another group to find a final person to make up a crew?Some athletes advance their skills rapidly by being the person available to take the empty seat.11:15 Back up plansWork out what you can do if you need.... mixing men and women, finding people to fill seats etc.One person in charge of scheduling (allocating equipment and lineups). They don't need to be a coach, but must know each person's skill level in order to be effective.Try to avoid people hogging equipment - do you allow equipment requests? By having a person doing the scheduling they can be fair and ensure the boats get shared around. When you sign up can you request crew / boat / tie of day?How can you get consistency for your training group to get more skilful and it's fun to row with a regular group. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
The athlete pathway for masters is different from other groups. What can clubs and Federations do to enable masters to succeed by changing the structure of our sport. Timestamps 00:40 What is our goal for masters in rowing? Should masters be allowed to leave and rejoin the club? One of the differences compared to youth rowers is that we remain in the sport for a long time. Youth, school, Seniors all have a long term athlete plan for the pathway of their progress. Masters are not the same. Our goal may be to race and achieve high results - but it is not always. The long term development plan is very different. Some join for participation and to learn how to row; others are there all the time, training and racing. Others like the weekend rows and train for fitness, pleasure and friendship - they may also race but on a shorter term horizon leading up to an event. 04:30 Looping in and out of rowing Many masters remain in the sport for a long time. What is possible for you right now? Life stage is important. In your 30s you may have a high pressure job. Or a flexible worker who can train during the working day hours. Some masters retire to row - actively. If you have children, under 14s are different from over 14s and can look after themselves for a time. Care responsibilities for aging parents are also another different group of masters. Our goal is continued participation - can you manage to stay involved on a level suitable for where you are right now? 07:00 Club membership structures don't align If you are required to buy an annual membership and are injured, this makes people decide not to rejoin their rowing club. 07:30 Create enabling structures These allow members to loop in and out of masters rowing participation over time. How can you stay involved while injured? Join social events with the club group. Can memberships be by quarter, term or semester? Groups in rowing clubs - often LTR, fitness, racing groups are common. As a club how to you enable members to move between groups in a way that reflects their life circumstance? How frequently do you re-assess group members? Can people see a pathway so they can see what the next step is for them in their rowing journey? What does it take to move from intermediate to elite racing? 10:00 Long term athlete development for masters How can you make it possible for members to stay involved over the long term in your club? These structures might make masters rowing long-term participant so we can remain engaged with the sport over the ultra-long term. Athlete development needs to be aligned with an individual's goals, skills improvement, not necessarily always-upward movement towards high racing achievement. Masters pathways are not necessarily linear - people can loop into rowing and then step away and loop out for a while. Making this happen is structural, requires a strategy for leaders who are involved in masters rowing. What can you do in your club to help?
Top Crew Academy is a coaching service run by Sam Dutney. He explains the differences and how they apply to masters rowing.TimestampsDifferent modes of training methodology are polarised and pyramidal.Most of the time people use pyramidal so the training intensity distribution is like a pyramid. It has a large base of low intensity, a moderate amount of mid intensity and a small amount of high intensity.Polarised training skips the mid intensity and has 20% at high intensity.02:00 Percentages are 60: 30: 10% for pyramidal.Rowing training has been pyramidal for a long time - since 1930s.Polarised became popular in mid 2000s and is based on a study done on elite cyclists in endurance sports.04:45 is HIIT influencing this change?The benefits of polarised training link well to the benefits of High Intensity Interval Training. What drives the benefits are the high intensity training - the top levels are very similar - the top level training is at or near top efforts.A huge amount of rowing performance comes from efficiency and time in the boat. Develop the skill in a polarised model in the low intensity sessions.07:00 How to choose which mode is right for youAvailable time - if you can only train 3 times a week. Do a program with one low intensity and the other two as high intensity/If doing 4-5 sessions a polarised model may be more suitable.Pyramidal training is effective in the early season and head racing. because you aren't trying to operate at maximum intensity. So pyramidal can be effective at this time of year. A 2016 paper on runners compared pyramidal and polarised training for 16 weeks; The results from pyramidal for 8 weeks and then shifting into polarised for 8 weeks was very much more effective than all the others. The polarised hard sessions have to be really hard and the easy sessions need to be really easy.As we get older you don't recovery as well that's where polarised training can help recovery for masters.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
The Head of the Charles and all head races demand a good performance. How to find the ideal stroke rate for your crew.Timestamps00:30 Do you have a question in your mind about whether you've got the correct stroke rate for race day.A story about a crew and an experienced coxswain - they had 2 races in one day. In the first race he drove them hard, with pushes, focus points and technique improvements. Before the second race the crew told the cox that they felt uncomfortable and hadn't enjoyed the race. They wanted to have a stroke rate that they called "long and strong". The cox disagreed with them, but he did what they wanted.What happened?In the second race, the crew was 20 seconds slower than in the first race.02:30 Why did the crew go slower?They felt comfortable in the second race, they felt confident and that they had everything under control.In the first race the cox pushed them close to their limits. It did not feel nice, they felt close to their limits, they felt awkward, out of breath, not fully in control and yet the boat went faster.03:15 Your Training PiecesYou will be doing workouts at different stroke rates from 18 up to race pace. Your trial test races will also be planned into your program. This is where you try different things. Training pieces are often at specified rates - get a boat speed measurement in 500m splits or meters per second (m/s). Download your workouts and put them into an analysis program likewww.rowsandall.com [free]Find out how fast your boat went at different stroke rates. This is your base level of data. What was your average split in the piece. Where did you go slower or faster? Note wind and waves that upset your base speed. 05:30 Boat speed at different stroke ratesLook at how the speed changes when the rate varies. Learn the inter-relationship between these two things. Our program for October 2024 includes ladders with changing rates. These show your boat speed at each rating. Rating is the only variable in the ladders. Use the data aggregated over a few weeks to review with your crew where the boat felt good and went fast.See all our programs and webinarshttps://fastermastersrowing.com/our-courses/07:00 Effective rate and boat speedLearn how the boat speed and rating combine to learn which ratings are best for your crew. Remember they may be odd numbers (not even number ratings). Then test out the best rates in trial pieces and test events. Can you deliver the same boat speed under pressure of race conditions? Use what you learn to adjust your race plan.07:30 Learn and reviseThe key learning is to test your upper limit. As you train at higher stroke rates you get better at rowing at higher stroke rates, you get fitter too and more used to sustaining those rates. So your upper rate limit is changing over time. Take account of this - being good at 28 this weekend doesn't mean that next weekend you will still be good at 28, it may have lifted to 29 or 30 strokes per minute.08:30 Three things you can do to push your upper limit stroke rate1 - Rate higher - if you try one number higher than what you think is your top rate. Generally rowing boats move one boat length per stroke. They go faster at higher rates - but the relationship between stroke rate and speed is not linear, it does plateau. And it can slow down the boat speed at very high rates.2 - Work harder - can you push the oar through the water from catch to finish. Improve your work rate for any given rating. 3 - Rest more - improve your ability to relax on the recovery to give your muscles a break before the next catch. If you can slow the boat down less each recovery, your average speed will have increased.Practice these three in every single workout you do. Then bring this to your training pieces as you work out your ideal stroke rate for the race.This gives you "tricks" to pull out of the bag or levers you can pull in the race to improve your performance.
What to take, make a list:- kit, tools, food, comfort, medical.Timestamps00:50 Regattas are busy timesThere is a lot going on and so it's easy to forget things. There are many distractions around you and some may affect your race outcome.01:50 Write it down on a master checklistStart with packing the night before you leave. - 3 complete changes of clothing for racing. If you can afford it buy a singlet as well as a row suit in race strip club colours. I include underwear and in winter waterproof socks; wellington boots for the boat park when wet and muddy.Buy Waterproof socks https://fastermastersrowing.com/merch/- List the things you do before you go on the water - rigging the boat, number, crew talk, take your fluids and food.- Write a timeline back from the start time of your event. Include time to adjust your boat (oarlock heights, foot stretcher positions, check oar length and inboard). Coxswains check your electronics and plug it in to test it.- Know what time you want to push off from the dock, know if there is likely to be congestion queuing to get on the water (allow more time), check with experienced people what time allowance you should make. - Write the time of each race, boat and oar allocation, my crew and my number.- Food needs on regatta day. Arrive already fed - have breakfast before you arrive. Eat easily digestible food. Snacking food between races - gels, muesli bars, water with electrolyte and carbohydrate. Eating more than 20 minutes before a race means I can digest the food. Stuff you can eat in your hand without a knife and fork. A main meal for the middle of the race day - I choose pasta with cheese and vegetables. - For your own boat - include boat ties, a flag for the stern. Also sunscreen, towel, rain proof jacket and trousers, hair bands / hat, sunglasses and rowing electronics.12:00 Get ready to enjoy yourselfIt's easy to get distracted when others ask you for help and then you miss your own crew race preparation timeline.I set alarms on my phone - an hour before my race time with the name of the alarm e.g. quad race.If someone asks to borrow your tools and you lend them they can get mislaid even if you name your tools. Ask the borrower to give you their phone or sunglasses while they borrow the tool - and they are more likely to return it.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
What is normal for you? What to expect when you track your normal waking heart rate.Timestamps00:50 This is important as we age. It's a free way to track your physical wellbeing.I found out about it from Harry Mahon, the New Zealand rowing coach. Resting heart rate is important for masters because we are too good at "keeping going". Knowing how well you are is key to how you approach training and to give you confidence.03:00 What is resting heart rate useful for?In the longer term it's an indicator of your fitness. The lower your resting heart rate the fitter you are. Heart rates are very individual - what's normal for you is not the same as mine.Your readiness to train today. Waking heart rates when tracked regularly show you what number is normal for you. After one week you will see your numbers and what's normal.The resting heart rate can show if you are incubating an illness - viral or bacterial. It shows up in your resting heart rate before you see symptoms. Before you get symptoms your heart is already responding to the illness. This could also be stress, poor sleep or dehydration - it's not always illness.The heart rate jumps up 10 beats per minute when suffering an illness.07:00 After being sick and wanting to go rowing again, I have gone out when I still have symptoms but find doing a medium intensity workout helps to clear the final symptoms of the virus. The normal pulse precedes this.08:15 How to find your pulseTwo places the side of your neck or the wrist - on the thumb side about 2 cm from the wrist joint - use two fingers to locate it (not your thumb because there's a pulse in your thumb). Take a one minute reading or 30 seconds and double the score. When you start counting, make the first pulse zero and then one, two, three etc.Keep a daily record - use this free daily training diary from our website - to record your training, overnight health and hydration state. https://fastermastersrowing.com/wp-content/uploads/2024/07/Daily-Diary-Recovery-Training-Tracker.pdfWant easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Flexibility and mobility aide our rowing. What you can do to keep mobility will help your rowing and sculling.Timestamps01:00 How can we stay mobile as we age?Two mornings after a big workout you wake up feeling stiff, tight and tense in your body. Delayed onset muscle soreness (DOMS) has kicked in. Your body does not feel like it normally does.01:45 Why mobility is important for rowingMobility and flexibility are words used interchangeably - but medically they have different meanings.Mobility - ability to move through the full range of motion. The rowing positions we want to be able to achieve. Sit at the finish with good poise, no slump in your lower back and pressure on your feet. Rock forwards with a pelvic tilt so your shoulders are sternwards of your hips. Roll up the slide to full compression with shins vertical, arms wide and is your body able to take the strain of the load from the oars in the water,Flexibility - ability to stretch your muscles, tendons and ligaments. IT is possible to be mobile without being flexible.03:00 How mobile are you now?Webinar Functional Movement Assessment - how does your body move to achieve a particular position. This free webinar can be watched on demand from this link.https://fastermastersrowing.com/member-register/functional-movement-assessment/10 Screening Exercise TestsWhere is your ability on 10 screening exercises? The ebook (free download) sets out the main positions for rowing and sculling. All are useful for you to work out if you can get into the positions for the stroke cycle. The webinar discusses ways to improve your score on the tests.Rowing with compromises affects many masters rowers. The webinar shows you stretches to help you change your body to improve your screening exercise results. These exercises are useful if you want to make a change in your body.06:00 Changing your body takes time and regular practiceMuscles, tendons and ligaments take time to change, to lengthen and to strengthen.Old injuries or health issues affect our body postures. Setting up a rowing boat to suit each person's physical mobility is another article - link below.https://fastermastersrowing.com/adapting-rowing-rigging-for-masters-physiology/Getting more flexible is something we should all be able to do with regular practice.Morning ritual while brushing my teeth, I stretch my adductors. A challenge for you - improve one or two of your screening tests.08:00 Coaches can use the tests to screen crews.Find out whether they can get into the positions you are trying to coach. If athletes cannot get into the positions, you will find it harder to teach technique. Skill stretch for masters who splay the knees out sideways as you roll up the slide. If you do not have the strength to hold legs parallel. Hold both fists together between your knees and use your legs to squeeze your fists gently. This strengthens the muscles on the outside of your legs and may help to keep your legs parallel.Find out if your body is mobile and can get into the rowing positions and watch the Functional Movement Assessment free webinar. .https://fastermastersrowing.com/member-register/functional-movement-assessment/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Do you have a split to aim for during workouts? What to do if you don't hit your rowing 500m split and does this matter?Timestamps01:00 Psychology of chasing 500m splits on the erg and on the water? Is it beneficial for masters rowing training.03:45 Before rowing electronics the best way to find out your boat speed was to work on a measured marked distance on your river or lake. Repeating the distance and comparing boat speeds helped to work out your improvements.Splits are a useful toolThe advent of splits enabled comparability between workouts and also use on the indoor rowing machine. Concept2 erg splits are comparable to heavyweight men 4- times on water. 05:30 Splits as a comparable tool but your split does NOT equal your training zone. The physiology of how coaches write programs to achieve key athlete outcomes. Training each physiological system helps you improve. As we age our base fitness is generally more sustained (we don't lose it fast).Our absolute strength declines with age and our ability to rate high and train our anaerobic system can be more challenging.Doing testing allows you to set up training zones aligned to your physiology. The same training program can't be applied to men and women of different ages e.g. 40 to 65 years old. They cannot do the same workouts - not physically capable.Know your own training zones so you can adapt the program to suit you. In a club with diverse members, you may find that the program is too hard or too easy for you. You may find recovery is insufficient. These symptoms are caused by a one-size-fits-all training program for masters rowing.Come to Faster Masters Rowing and use our program where you can interpret the program and adapt it to suit you.Buy the testing protocols - Faster Five.https://fastermastersrowing.com/member-register/faster-five/09:00 Athletic benefits of training to splitsRe-testing yourself regularly allows you to measure progress and then adjust your training zones to match your new physical fitness.Use tools mindfully.It's fun to look at a number and to try to beat it - this is motivating.But moving into an adjacent training zone as a result of beating the number will negatively impact your future performance.10:30 You can choose to focus on a split that is attuned to your body or not.The program you are following was written with a goal in mind. You aren't supporting your coaches' goals if you do not follow the program. Following the wrong split is a good example of not doing the program.
Getting the correct range of boat types and boat weights to suit your club group is important. What to look for, how to assess your fleet and plan for the future.Timestamps01:00 Boats to suit athletesReview the stock of boats and equipment in your club and how they align with the needs of your athletes. We realised we needed to workout if our boat fleet matched the masters group needs.Assess the weight class of boat to the athlete weights in your group.03:00 What weight class was your boat designed for? Look for the manufacturer's plate - often in the bow or the front of the stroke's foot well. It shows the design hull type, year of manufacture and the average weight of athlete it's designed for.Club asset registers list all the boats in the club ownership. We added the information about the boat design weight.04:30 List all the boats in each boat class that you own (8, 4s, 2s and 1x) and classify them to the athlete weight they are designed for. Broadly we chose 3 categories - light weight boats (under 70kg), mid-weight boats (70-85kg) and heavy weight boats ( over 85kg).Our list included boat name, age of boat, weight class of boat and whether lightweight, mid-weight or heavyweight. We added in how old the boat was and whether it was due for retirement.It was then clear where to skew of boats matched our athlete weights.06:00 Boat gap analysisHave we got one boat in each weight class?Which are the most popular boats which athletes like to row?This shows you where you are short of boats by boat class and boat weight to align with what your group needs, frequency of boat use per week/month, and which boats your masters want to row.This is not static, it changes each year as membership and priorities change.This information was then put into the prioritisation for refurbishing boats, fund raising for new boats and spare parts / minor repairs list (consumables e.g. shoes, slides, gates).08:00 Set out a 3-4 year programme to get your boat fleet more aligned with your group needs.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
London RC won the British Masters Championships Victor Ludorum prize in 2024. We talk to coach and captain James Sexton-Barrow about their approach to training, racing and organising their masters squad.Timestamps01:00 The plan to win the trophy began with a tracking spreadsheet. 02:30 The common goal for masters at London Rowing Club - it's a very big club membership with 100-120 rowers. The vision to win the trophy started after the 2023 event. The rowing sub-committee set the goal in January.05:00 There are many sub-groups within the masters membership with their own objectives. A kick-off meeting brought everyone together. The club's founding was about winning at Henley Royal Regatta. We can all do this and get our photo on the wall next year.07:00 Challenges overcomeWe have a limit to number of boats and trailer space - the logistical challenge was addressed early. Also members expectations were managed as all fours had to also be quads to save trailer space. [The regatta does sweep one day and sculling the next.]Shared goals meant members had to do well in lots of events across a broad base of individuals. Time was allocated to crew boats and balanced against individual goals for the collective goal.11:00 The members age from masters A but the youngest category race offered in BMRC is B. Crews had to be averaged out to accommodate younger members. Ages from 28 to early 70s took part.Everyone was happy to mix-and-match. Most people did 3 races over the weekend.Most crews were in championship age group racing, a few did intermediate category events. 15:15 What next?Henley Masters Regatta and next year the Banyoles World Rowing Masters Championships is a future focus. We would like to retain the trophy in 2025 too.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Learn about what it's like to row in the Netherlands from the Royal Dutch Rowing Federation Chair, Seada van den Herik.Timestamps01:00 Seada was an international rower prior to Atlanta 1996. She organised the Junior and U23 Championships in the Netherlands before moving into more administration leadership roles.02:30 There are about 100 masters clubs in the Netherlands. The network is very strong from age 27 upwards including "mid-week" masters groups. There is also erg rowing and coastal masters groups.A solid, enthusiastic, self-organising group of masters.04:00 The annual calendar. The Head of the River Amstel and the Heineken Regatta in Amsterdam both in March. There are other long distance races of 5-7km and some marathon rowing events. Recreational tours (20-30) happen each year. There are active mid week rowers who organise to row at each others' clubs too. 07:00 Innovations in masters rowing include collaborations with the German and Belgian federations co-ordinate joint "wander-rudern" touring events.A recent change in masters age categories was made to encourage student rowers to stay on in the sport after they stop studying. It is a pre-masters field from age 20-30. The race rules changed so the Masters A category is an average of 27 - this allows younger rowers to take part. It gives space for ex-students to grow into masters.10:30 Adult novice rowing in the NetherlandsThere are a lot of rowers joining aged 45 plus - people looking for a new sport join general clubs. They stay in the sport for 30-40 years.The Board now includes a novice master, Eric, to bring diversity to their group so they can understand the driving force for why adults start rowing.13:00 Camps - the Touring Committee organise tours internationally (local and in UK, Germany and France). Masters want to keep on learning and developing and they see businesses offering clinics and camps for masters.14:30 Future PlansThere are 5 committees for masters - the Masters (international); Mid-Week; Marathon; Recreational; and the Touring committee. The recreational group want to both have fun, be healthy and to progress and be challenged. There will be a focus on how to promote offerings for masters recreational rowers. There will also be a new focus on coastal and erg rowing for masters. The ambitions are of the clubs and rowers, not the Federation - we stimulate their ambitions and exchange of information within clubs so we are the beating heart of the sport.The self-organisation of the network is great with super organisers and volunteers.
Meet Digger Barnes, he is on the Masters Rowing Commission for British Rowing.01:00 Masters rowing clubs in UK - they tend to be run by masters rowers around the country. The opportunity for anybody to join and learn to row. Digger started at age 45. That's the really good thing about rowing.03:15 Major regattas and events in Great BritainThe British Masters Championships in May - has 2 categories - the masters age group or the intermediate event.The Henley Masters Regatta is in July - run in 2 lanes.Head racing in the winter includes the Vesta Veterans Head of the River in eights during March run on the Thames in London.05:30 Innovations in masters rowingThe connectivity between masters groups is changing since covid. Now the group is pre-planned lineups before going out rowing.All racing is done on points so there is no longer a 'novice' category. There is still age group racing and the points mean they select crews of similar points in separate races when enough enter.In head races the higher point people start at the front of the race.09:30 Future plans to develop masters rowingThe British Masters Champs evolves every year. Time handicaps may get updated to become different for men and women in future to ensure fairer racing.11:00 Adult novices80% of clubs are volunteer run and his club has a waiting list for over 100 people wanting to learn to row and the majority are masters. Until we find enough volunteers to help them, we can't take on many novices. It's important not to disappoint them through the first 12 months of their membership.British Rowing does not have a masters strategy or a masters pathway. We have to do what we can locally, the federation won't be helping masters novices.When Digger learned to row in a 10 week beginners course and he knew he couldn't row well after that. He doesn't want others to have the same experience.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Gwenda Stevens is the President of the Belgium Federation. We discuss masters rowing in Belgium, the clubs regattas and the new Masters National Championship event.Timestamps00:45 Gwenda has been president for 12 years and she's also an umpire and masters rower.02:30 Master rowing in Belgium isn't a big sport. There are 28 rowing clubs in the country - only a few have masters.Gent has hosted regattas regularly in April and May for many years. There has been a lack of entries recently. Until 2 years ago when changes happened.04:45 The Federation added masters rowing to the national championships three years ago. They worked hard to ensure that there were enough entries. IN September 2023 there were a huge growth with 9 eights racing masters.The April regatta will now have a small boats champs (1x and 2-) and in September for big boats (4x, 4- and 8 as well as a mixed 8).06:40 There is now a Belgian National Title on offer and Gwenda believes this has accelerated the change and growth in competitors. The standard is high.Gwenda thinks the changes weren't big but had a large impact. She hopes to have a separate masters championships.08:50 New innovations - they are waiting to see how the event evolves and may have a masters only event with international participants as well from local countries.
Georg Gruetzner is the masters representative on the German Rowing Federation.Resource: Structure of masters rowing slideshttps://www.slideshare.net/slideshow/systems-thinking-for-masters-rowing-1pptx/263741256?from_search=2 3 Value Bombs1. Use the Block Racing format for masters regattas to enable boat sharing2. Invest in masters learn to row pays dividends quickly (financial and participation)3 Look to other countries for innovations e.g. combine university and masters rowers for a big regattaTimestamps01:00 The Masters Officer in the Federation is responsible for the rules in Germany. There are many local groups who run masters events. 02:30 Masters are in many clubs. There are 55 clubs in Berlin alone - but it's variable from year to year. Some masters come to racing from touring rowing - exemplified by a Hamburg club.Most clubs have fine boat regatta rowing and also touring rowing boats. 05:00 Some touring regattas are very long like 100km down the River Rhine. There are four main events - March ergo and long distance events.Starting in June the Meister Championnnat two day regatta. Then in July the German Master's Championships happens which combines with the German champs and University champs in the same week. They use the block format for regatta organisation to enable boat sharing. There are around 650 masters participating each year. The outcome of the triple championships was well received - youngsters respect the masters and masters like staying in contact with the younger rowers.Euro Masters in Munich at the end of July is very popular internationally. Then the World Rowing Masters Regatta in early September which is in Brandenburg, Germany in 2024. 13:00 There are 85,000 rowers in total in Germany. Stimulating novice participation is important and offering them races means the future masters generations is successful.14:00 Innovations in masters rowing - Adult Novices and young mastersMany novices will race and some events also offer races for under 27 year olds. A little like the AA category in USA. They allow touring boats to be used by novices. The goal is to stay in masters rowing for life. The goal is to remove the break from 21 year old students and 27 year old masters.Wolfgang Fritsch also runs masters seminars for people who want to improve and come from club beginner/novice courses. Clubs often do beginner courses but fall short when people need to improve their technique. This gap is filled by Wolfgang's camps and seminars. 20:00 The structure of masters rowing in Germany has been examined to find the gaps and opportunities to improve. The German Masters champs are open and so other countries can participate as well. Recent years Netherlands, Austria and Belgian rowers participate.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
What's masters rowing like in Ireland?Gerry Murphy is Chair of the Masters Representative Committee for Rowing Ireland. A big increase in member registration has happened and masters are now 18% of total rowing registrations. Clubs see the benefit of having masters groups.There are many other regattas offering masters events - they will put in events entries secretaries are generally willing. Many heads of the river - Galway and Enniskillen - which include masters.Overseas guests are welcome in Ireland.Most clubs have some form of masters rowing group - including Skibbereen who started a group recently. Gerry's club, Neptune, started an adult learn to row class and most of the graduates are in the rowing leisure group - there are 70 members now. They do tours and exchanges with clubs in France and Portugal.Innovations in masters rowing. There is a coach education programme. Most clubs want masters because they see the benefits as they volunteer and grow the club.The 1k Classic (Carrick on Shannon) is a new event which Gerry hopes will become the official Masters Rowing Championships in future. Future plans - a proper structure for masters programmes development, coaching development, a co-ordinator for masters in every club who can give guidance. It would be nice to get better equipment as well, possibly dedicated masters boats. External guidance to Rowing Ireland may be possible for masters. We love it and we have a smile on our faces - folks are jealous of us.Gerry encourages people to find their level in the sport and enjoying that.
Getting coached sometimes feels like being told you are wrong all the time. What can you do as an athlete to enable yourself to receive critiques and not feel vulnerable?Timestamps01:00 Criticism is part of the learning process.Improving requires us to know what we are doing right, what we're doing less well and how to change. It is hard not to feel it's personal because it's directed at you.Separate the message from the emotion and the personality giving the feedback.Peer-to-peer coaching in the boat where you don't have a coach enables you to give and receive feedback in an environment where it's appropriately received and acted upon.03:30 John Zarao [captain sabre fencing team 1984 Olympics] quote "Competitive sport is a cruel mistress. You are competing on merit, but you can have a gad day - like everyone else. You must listen (not if) to those who know what they're talking about."04:30 A learning opportunity - constructive criticismDo I want to improve the way I row and scull? If the answer is yes, you have to be open to hearing information about your current state and how to get to a desirable future state.1 - What is the message being given to you?2 - Does this message apply to me?3 - If yes, how can I use it to improve my rowing?06:00 How you get the information and feedback. Work with the person giving you the feedback.- repeat back to them in your own words what you think they have said to you. Clarify the message until they say to you "that's right" so there's no ambiguity.- challenge your defensiveness and work out why you are so bothered by this message.- focus on the message not the delivery.- apply the message to your rowing / sculling 08:00 Giving criticism / feedbackYou have to prepare the athlete to receive your message first. Few people change their position after being shouted at. Ask the athlete "May I give you some feedback?" and stay silent until they answer yes. Because if they aren't ready to receive your message it won't land."Before I give you advice can I ask if you are interested in improving your technique?" and get the answer yes to this question too.10:45 Coaches giving feedbackContextually it's important your athletes know that you only give feedback to athletes you think can improve. Few coaches invest time in someone who you think cannot change. See the feedback as respect from your coach that you're a worthwhile athlete to invest their time and energy in. Receiving love and respect from your coach is desirable and the pathway is changing something which isn't right in your rowing just now.13:30 Ask your coach "Where am I standing right now in the crew and where do you see me at the end of the season?" This helps you to put a timeline onto your improvement and to understand where you stand compared to others in the group. The attention you are getting may be because you are on a good pathway to improvement. Help each other to receive messages which are not 100% positive is a good pathway to becoming a better rower.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
You're preparing to race and are concerned you aren't rating high enough.Why rating matters. Two drills you can do to get the rate up.What prevents you getting the rate up?Resource: Practicing Racing Startshttps://fastermastersrowing.com/practicing-racing-starts/3 Value Bombs1 - Know your ideal mid race rate2 - Precise bladework can always be improved3 - Over-rate drill helps you get confident at high ratesTimestamps01:15 First you must know what your ideal race rate goal is for the main body of your race.Your training programme should have increasing race rates to help guide you closer to your race rate goal. 04:20 Be precise in your bladework practice. Can you get your oars in and out in perfect time with your crew mates? Increase the quality of precise practice. Have a clearly defined sequence of the rowing stroke cycle. Do these movements slowly and then test under pressure (rate, firm pressure). 10:30 Over-rating as a test Can you practice rating higher than your race pace rate? 11:00 Three drills for ratingHalf slide drill - take the rate up 2 strokes per minute every 10 strokes. Find the rate where your precision fails. Do this 3 times in every outing practice. Try at increasing pressure. Double quick hands drill - double quick hands around the finish - from the extraction round to weight on the feet on the recovery. Helps develop fluidity of movement in the handle speed. Over rating drill - row and pick a target rate and accelerate up to that rate and then do 10 strokes at that rate. Then wind down to light pressure. Then try it again at rates higher than your race pace goal. Later do the drill only to your race rate goal you should feel that you have plenty of time and can manage this rate with ease. 20:00 What should your rate be in the race? Challenge your preconceptions about race rate by practicing drills regularly. Get familiar with the feeling of getting the boat up to higher rates.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Staying hydrated for training and racing can give you hidden benefits.It's very easy to become dehydrated and not realise.Performance improvements and recovery gains from hydration.Resource: Home Made Sport Drink Recipe (below in notes)3 Value Bombs1. Daily drink plan for hydration2. Always use sport drinks while training for electrolyte and carbohydrate intake3. Drinking caffeine can help on regatta day TimestampsWhat you are drinking and how to get fluids into your body. It's more than just drinking while training, off the water drinking matters too.01:00 Daily Drink Plan.Start with a glass of water when you wake up in the morning. Every time you have a meal or snack, have another glass of water. Snacks might be mid-morning or mid-afternoon. Get into the habit of 2 litres of fluid a day - this includes any hot drink, shake or smoothie count too.Keep a record of your hydration - cricket notation makes it easy to see each 5 glasses of water you have.02:30 Before during and after training sessions hydration is needed as well. Drinks need carbohydrate and electrolytes in them. This is part of your recovery from exercise.Carbohydrates help you maximise energy levels to maintain intensity through to the end of a workout. Training works to provoke adaptations. Electrolytes are minerals which get lost through sweat. The air temperature during exercise affects your feeling of thirst. Do not rely on your sensation of thirst - anticipate your hydration needs before you feel thirsty.06:00 Caffeine drinks - these are worthy of your consideration because caffeine is a stimulant.I drank a half and half Red Bull and water at a regatta when I had a lot of races. I'd learned that Dame Kelly Holmes used this for her race day hydration.09:45 Race day caffeine useUse sports drink only on regatta days. Use either caffeinated drinks or tablets (noDoze or Pro Plus). Have caffeine every 2-3 hours while racing - half a can of drink 30-40 minutes before your first race or half a caffeine tablet.11:15 Home made Sports Drink RecipeFrom Nancy Clark's Sport Nutrition Guidebook affiliate link to buyhttps://amzn.to/3z6023E Flavoured with orange juice and lemon juice or cranberry/lemonade.1/4 cup sugar1/4 teaspoon salt1/4 cup hot water1/4 cup Orange juice (not concentrate)2 tablespoons Lemon juice3.5 cups of cold water.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Ever since the 2007 movie, we've started bucket lists for everything. Now it's time for you to plan your rowing event bucket list.Timestamps00:30 Things we are going to do in rowing before "kicking the bucket".The Faster Masters Rowing self-guided training plan to help get you fit, faster and the confidence you're doing the right thing in your training. How to train as we age - masters rowers are not the same as youth rowers.If you train three times a week minimum, this program may suit you.Get a free trial download masters rowing programhttps://fastermastersrowing.com/rowing-program/03:30 if you already have a program and. want to read the articles we write on topics of interest to masters rowers, buy the monthly Masters Rowing Magazine.04:00 Famous rowing watersBucket list rowing is about doing things that are special and have value to you.Andrew Turner suggested this episode.Row on famous waters - places which are renowned in the sport of rowing.Row on Olympic courses - Sydney, Munich, Paris, London. The Assault on Lake Casitas by Brad Alan Lewis tells one story of the 1984 Los Angeles Olympics.06:15 Famous rowing eventsThe well known Henley Royal Regatta and Head of the Charles are well-known. These can be hard to get entries in because HRR does not have masters events.Row on the same course in different events like Henley Masters Regatta - a 1k event in July.The London Veteran Eights Head of the River Race is on the Boat Race course and run in March each year.Australia's Head of the Yarra is the premier event in the Southern Hemisphere in Melbourne each November.The Amsterdam Heineken Regatta is uniquely over several different race distances.Touring Rowing races include the Tour de Lac Leman (around Lake Geneva) and is over 100km long. Also consider the Canal du Midi in France touring event.11:00 Famousrowing coachesWhat about getting a session with a famous rowing coach? Some join camps which you can join.Best Rowing Bookshttps://fastermastersrowing.com/best-rowing-books-2020/Troy Howell, Volker Nolte, Marlene Royle, Jim Dietz, Al Morrow - all well known coaches who work with masters.13:00 What bucket list trip would you enjoy?Ireland with the Tribesman Head and a driving holiday afterwards.Meet rowers from a famous club in your own country - Capital Rowing Center in Washington DC.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Mis-timing the catch causes the boat to slow down. You can go faster for no extra effort.TimestampsThese three things are super-easy to correct and take no extra fitness and effort. So important for masters to enjoy our rowing and so "speed for free" is great for us.01:45 Putting the oar in the water at the wrong moment.Roll forward to full compression - there's a micro second when the seat is stationary. This is the moment when you want the oars already under the water.Too early - means you miss the opportunity to use all your leg drive. Too late - means you aren't at full slide; you waste leg drive because you're pushing air not water, and the bows are not at their highest.03:50 The boat tilts longitudinally during the strokeAt the bows' high point you are generally at full slide and closest to the stern of the boat. This is when you want to place the oars into the water.04:50 The cure starts at the finishGet the set-up correct - refer to our earlier episode about Speed Murdering Mistake #2 The Finish.- Be prepared early for the catch.- Oars need to be square before you change direction on the slide,.- Have as few body movements as possible while sliding.- Instability compromises catch timing- Loose legs on the recovery creates poise and control during the sliding and means you are doing less- Sequence off the back (finish) arms - body - legs bend last.08:30 Ensure you correctly understand the recoveryYou should not roll fully forwards before squaring. This movement needs to be earlier in the recovery.09:15 What to do differently1 - Look at your knees. They are at their highest at full slide and full compression.2 - Listen for a moment of silence when the seat wheels stop moving. That's when the seat changes direction - that gives you an auditory timing point to place your catch3 - Be active with your placement. Make a definite, active movement to place the oars under the water. Try pushing your handles away from you as a drill to practice this using your thumbs at 90 degrees along the oar handles to emphasise the pushing movement.
Following last week's deep dive into blades on the surface .... this week we take a look at Rushing Off The Back. What, how, causes, cures.Timestamps01:00 these issues are straightforward to resolve. As a coach I can see the solution and until you realise the solution is there, you're ignorant.01:30 Rushing off the backThe transition from the oar extraction through to when you roll up the slide is our focus area. - When people rush it looks like a hustle, a race to get the oars out of the water and push the handle away. - The stroke lacks ratio (the contrast between power and recovery phases). - You lose time for a rest.- The boat doesn't run on if you rush. This is speed for free. By cutting the finish short the boat won't run on.- Problems preparing for the catch. Your preparation is left later in the recovery when the boat is more tippy.- Compromises the ability to get weight on your feet.05:00 Cures for rushing- Finish the rowing stroke power phase in the correct finish position. Pressure on your feet; elbow position at the correct height and alignment to the oar shaft; thumbs on lower ribs; shoulders behind your hips leaning into bow.- The correct finish position sets you up to move onto the recovery correctly without rushing.- Separate the arm movement from the body movement after taking the oar out of the water. Get the arms straight first and then rock the body forwards. One follows from the other, not simultaneously.- Soften your knees to bend them slightly and your body weight coming forwards starts the slide movement and enables weight to come onto your feet.08:30 Things to look out for- Look down and see if your elbows are partly bent as you rock the body forwards- Do your thumbs touch your lower ribs?- Are you finishing with handles horizontal or are they drawing down into your lap?Get some video so the finish and your body are in the frame.09:30 Boat speed through the stroke cycleThe fastest point of boat speed is after the finish. This may sound counter-intuitive - the second surge of speed comes after the oars are extracted and as you transfer your body weight. Rebecca calls this speed for free.Do 10 strokes normal, 10 strokes separating arms from body to spot the difference. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
We start a mini series on things which kill boat speed. And how to fix them.Part One: Dragging oars along the water surfaceResource Pontoon Floats are a cheap aide to building confident bladework 3 Value Bombs1. Watch a crew - are blades parallel, is the space between athletes' heads moving at the same time?2. Gain boat speed by learning how to move with the boat hull on the recovery.3 Knowing what you will do if you have a lurch/wobble gives you confidenceTimestamps00:30 We love boat speed, the feel of the boat moving well. Technical aspects which coaches see over and over and are fixable.02:30 Dragging oars along the water surface.Why do people do this? Is this using the water as a balancing aide.Dragging the oars creates friction and slows the boat down.03:50 Losing boat feel is a consequence of oar drag.The boat pitches fore and aft in the water as we row. The trim is not constant.Moving with the boat on the recovery, you can feel the boat surge as the bows lift out of the water.Skilled rowers go a lot faster because they adapt and adjust body movements to align with how the boat is moving. When blades drag on the water it's harder to feel the surge.06:30 The causes Confidence, Tension, Fear of the unknown.Fear - if you worry that the boat becomes more tippy because your oars are high above the water, here's the cure. Pontoon floats give stability and help to build confidence.Buy Pontoon Floats hereYour ability to recovery from a wobbly stroke is part of the cure for blades dragging.Watch the Square Blades Challenge - 3 lessons to advance your skillhttps://fastermastersrowing.com/square-blades-challenge-lesson-1/ 08:30 if you're skilled enyggh to go in a single scull - when your oars are out of the water - once your arms are straight, your oars are perpendicular to the side of the boat - this is the point of maximum stability, sometimes called the safe position. What could happen during the recovery and where do your lurches happen?If your oars are feathered, the maximum tip/lurch is until one oar touches the water surface. This is like a stabilising pontoon float. You won't flip or capsize.If your blades are square when you get a lurch - just take that stroke immediately. Never mind how far up the slide you are. Then get the finish stable and focus on the next recovery.11:00 Know what the worst that can happen is and know that you have a solution.12:00 for wobbles at the finish, ensure you keep elbows high and finish in the correct hand position. Get weight in the hand too.Use double bounce exercise, the stationary stability drill, pause drills to practice this.13:00 Get the sequence correct off the finish. Do your handles stay at the same height after feathering as they were in the drive phase?If you flex your wrists to feather you may not be pushing the handle down. Get some video to find out what you do. How to progressively gain confidence keeping the oars off the water surface on the recovery.Summary of the cures for blades dragging on the water surface1. Weight in the hand ensures the extraction lifts the spoons above the water surface2. Finish sequence helps create stability3. Get good blade height above the water so if the boat set is variable, you still don't touch the surface.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
ResourceRowing Blisters And Skin Injuries ebook https://fastermastersrowing.com/wp-content/uploads/2024/05/2022-Rowing-Blisters-And-Skin-Injuries-Prevention-Cure-And-Management.pdf 3 Value Bombs1) wearing gloves is a good way to prevent rowing blisters.2) cover band aids and plasters with electrical tape when rowing 3) applying band aids 40 minutes before you go rowing makes it stick better to your skin. Timestamps01:00 Prevent rowing blisters Hand cream may be insufficient to keep your hands soft and supple enough to prevent blisters forming.By wearing rowing gloves - padded palm and finger protection. The Crew Stop gloves are specialist - light and flexible gloves. 04:00 Treating rowing blisters1 - your blister is filled with fluid.Tape your hands. But band aids and plasters are not good when you row - they roll up and stick to the oar handle. 2 - raw skin exposed.3 - skin around the edges is inflamed.4 - raw skin is cracked.Bind the edges of the crack together with tensioned band aids. A butterfly cut made with micropore plaster. 5 - Trim the hard old skin around the blister wound6 - Healed blister but a raised callous on your hand. Don't allow blisters to form under the callous - they hurt because they're deep in your epidermis.rec.sport.rowing discussions about blistershttps://groups.google.com/g/rec.sport.rowing/search?q=blister Methylated spirits are NOT a good solution - avoid at all costs as it kills living skin tissue. 13:00 Good hand hygiene when rowingWant easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Adjusting your stroke to match your partner. What to do to adapt and adjust so you align with a taller or shorter partner in the rowing boat.Timestamps01:00 In the program this month - peak 1k racing in May - August. Drills to maintain power in the stroke. Video how to get to the start calm and ready to race - Christine Wilson's rate progression warm up. Coachability as an athlete skill and attribute. How to write your race plan.04:00 Rowing with a taller or shorter partnerKey to this is to worry less about height but instead focus on the arc of the blade through the water.When you fix up in the boat, adjust your footstretcher so your blades are parallel with your partner's at the catch and finish. Measure distance behind the face of the work / face of the gate. (58-62 cm is a normal range for sweep). To learn more about how to do this measurement watch our webinar Rigging for Mastershttps://fastermastersrowing.com/rigging/Adjust so your oar shafts are exactly parallel at the finish. 06:00 A taller stroke The oars will converge during the power phase and the recovery phase if you each row to the full extent of your reach and height. The short person cannot make the same arc as the taller person, especially if their oars are the same length and the gate/oarlock span is the same.When the blade arc is out of alignment, you need to make compromises to get in parallel.Get power aligned by being in the water together at the catch. So to get catch angles aligned means you will need to make compromises in how you row. 07:00 Compromises in the strokeFor the shorter person - get good body rock forwards at the finish and maintain this through the recovery up to the catch where your shins are vertical.For the taller person - work out how far forward you should roll. Use a drinking straw and tape it to the side of the boat, pointing upwards. So it brushes the shaft of your oar when you are at the correct catch angle to match the shorter person.08:30 Rebecca's preference is to align with her partner at the catch rather than the finish. Blade alignments are made at the catch and the compromise is at the finish, she extracts her oars earlier.By getting the angle arc right you are more likely to optimise the boat speed and power alignment.Get more length by sitting up tall and letting your arms go wide, over the sides of the boat at the catch.11:00 Branded merchandise - Waterproof socks for sale https://www.revolutionrowing.com/collections/rowing-clothing-rowing-gifts/products/waterproof-rowing-socks-by-faster-masters-rowing Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Coaching adults makes it hard to give feedback. Three things to consider.Timestamps00:45 Masters may not have a coach.We help each other with in-boat coaching. There isn't an obvious person who is a leader.Feedback is a delicate topic. Some people may not want to hear what you have to say and you may not have sufficient authority in the eyes of your crew mates.01:30 Ask firstDo you want feedback? Is there a focus for this workout practice? By setting a framework of expectations before you start rowing, there's a structure which everyone can use during the workout and at the debrief afterwards.Ask each athlete "how did it go?" and "What were you working on?"So you can align your feedback to their needs.03:00 Group feedbackThe group dynamic risks whatever is said in the first person who talks tends to lead everyone else to follow their theme. Say one positive thing about the workout. Avoid a spiral of self-criticism.Give each person one thing to work on and one positive message about the workout.Strike an appropriate balance that the athletes are ready to receive and understand.04:45 Video reviewsThe tone can be different for this as the whole group watches together.Set the framework at the start - after watching the video you can say anything you like about yourself and your rowing. But observations about other people can only be positive remarks.This helps show that care is needed when choosing words. 06:30 What to look for in a rowing videoFirst ascertain what the athlete can see from their own technique. Playing the short video on a loop means people can watch fast and several times before getting bored.Up-skilling your "eye" watching rowing and sculling so you know what pattern of technique you are trying to achieve and how that compares to your rowing video.Can you help the athlete to see what you can see? Do they realise they are squaring late?Small refinements require skill at looking and seeing subtle movements.08:30 Unsolicited feedback is never welcome.Ask if they want feedback or coaching first. The other party has to agree to receive feedback first before you give it.When someone says yes they want feedback you have prepared them mentally to receive what you are going to say. They will be more minded to do something about your advice afterwards.11:00 When coaching masters only focus on one thing per workout,It's hard to think of more than one thing at a time, So wrap up the discussion with the one thing you want then to work on next time.Set up the best ways of enabling each other to hear the advice and act on feedback offered.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
App alternatives for rowing electronics and how to mount in your boat.Phone mounts and taking a phone in a boat so you feel confident using it. TimestampsWhat's in the programme this month?- Two programmes - for 1k racing in May or June and another one for July / August peak.- Land training and strength and conditioning programme.- Lifestyle - ways to prepare yourself before going rowing.- Performance - bladework technique versus erg technique and exercises to get your bladework skills back.- Different warmups for different workouts.- Bonus gallery of rowing tattoos. 2:30 Phones in boatsRowing electronics were getting elderly at the club and so we reviewed what we needed.Alternatives considered were - apps which can be used in boats; Lowering the cost to membership of tracking simple measures like time, split and stroke rate.04:15 A mount for the phoneI used a Quad Lock mount phone case which includes the female mount. It came with three different lengths of velcro. I loop this around the wing rigger or the footstretcher in any boat.The Quad Lock I bought was a version for an arm band velcro strap - which is very long.07:15 Different mounting solutions3D printed mount that goes over a wing rigger. Has an NK mount on one end. The silhouette of the profile of the curve for the mount is unique to each wing rigger design.It isn't a very snug fit because you need flex to get it on and off the wing rigger.The second one has a curve which allows a water bottle to sit on the far side of the rigger. This version has a Quad Lock mount instead of the NK mount.Thirdly a footstretcher metal bracket which slots into the saw tooth adjustment for your foot stretcher adjustment. It tightens with a screw knob and I chose a Quad Lock mount.11:00 Rowing Mindset Webinar with Jack Burns - teaching how to train your mind to balance the body training you do. Improve your ability to focus and avoid distractions.It will be recorded and then available on demand after 23rd April 2024.13:00 Buy these from3D Row in Australia https://www.facebook.com/profile.php?id=61556918630054&locale=ps_AFThe Flying Boatman in UKhttps://theflyingboatman.co.uk/shop/14:00 Hacks to take phones in boats.Take a look at having phones in boats as an alternative to rowing electronics you've used to date. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
What is a rowing mindset? Do you need one? And can it be trained?Timestamps01:00 Rowing for lifeWelcome Jack Burns from Edge Rowing who has an interesting backstory.He enjoyed the process of learning to row rather than the external competitions and winning.His struggles were around injury and mindset. He learned the systems and tactics for mindset improvement in a systemised way.03:45 What is performance mindset?Ability to handle external factors, to perform to the limit and ability to visualise what you want to achieve. Where is your attention going, how to handle distractions and nerves while dialling your focus to what really matters.The Edge Rowing business is about getting the edge. Bringing high performance focus to anyone.Jack wanted to say he had put everything he could into achieving his fullest potential.08:00 Rebecca's 19 year old self also worked out how to focus.09:45 Rowing gives transferrable skills for life.Jack's early rowing progress was based on his drive and his will. He got injured with a good mindset and a good trajectory. When he returned he had a bad mindset and was lying to himself about this.He trained inconsistently with poor focus.Jack now helps rowers shortcut the process of learning rowing mindset.15:00 Why Edge Rowing is differentThe approach is to be athlete obsessed to deliver the best service possible. Row to the best version of yourself. Data analysis and tracking individually which is used to make changes to programs.The coaching mindset is for Edge Rowing to be so good that it could take someone to the Olympics.Attitude, motivation, understanding new concepts are all part of the athlete experience.Masters' ability to recover means we cannot do 12 sessions a week - physiology and balance is key.Each decade as you age through the sport of rowing is very different.Jack thinks recovery is overlooked as an aspect of performance. He believes rowing is behind the curve in the application of science to training.if the athlete doesn't succeed in the programme, it's the athlete's fault. But if the coach changes things and it doesn't work, the fault is laid at the coach's feet.25:00 Riwing Mindset webinar April 23rd 2024An early bird discount will be shared with members who receive the Faster Masters newsletter. Sign up here https://fastermastersrowing.com/newsletter/It will help you find the process you need to focus on within your mindset.Get yourself a free self-assessment from Edge Rowing - you get a mark and it gives you a clue to whether you are rowing to the best version of yourself with a feedback report including what you need to improve.https://scorecard.edgerowing.com/ Racing is 90% in the brain - a lot of successful outcomes can be trained. Set up your rowing in a way that will suit you.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
I heard today that Jimmy Joy the legendary coach and founder of the Joy of Sculling conference died. Today's podcast is my reflections and memories of his work.
What changes are needed when doing big or small boats - length / inboard.Timestamps01:00 It's all about gearing.How long are your oars and what is the ratio for the outboard to the inboard?Small boats versus large boats. You have to carry your share of the total mass of the hull, riggers and oars. In a single scull you are carrying around 14-17kg. As the boat gets bigger, you carry less mass because it's shared between more people.If you have a bigger boat - you can afford a heavier gearing on the oars.Coaches try to give each athlete a consistent load to move the boat so you don't have to work a lot harder in small boats compared to big boats.They adjust the rigging to make this broadly consistent.03:00 So you should be able to rate a similar strokes per minute almost regardless of which boat type you are rowing in. Generally people rate higher in larger boats.03:50 The span and spread affects the load.Last week we reviewed the arc through which the oar tip moves each stroke. You want a wider span on a smaller boat (single = 160 cm) but in a quad it may be tighter 159 cm.Sweep spread is measured from the mid point of the hull out to the pin and these will be wider for smaller boats. 05:15 The oar lengthYou have to be strong enough to move the oar past the fulcum. A 1k race is around 100 strokes and you need to be able to deliver each stroke to a similar power. Sculling oar lengths - sculls will be set at a length of 287 - 288 cm longSweep 370-374 cm.These rigs are what you expect for younger rowers.... and oars get passed around the club and the lengths aren't changed.07:20 Jim Dreher invented the adjustable length oar - the story behind the invention.10:00 Load on the body from the bladeMasters are a hugely divergent age and strength group of athletes. Increase the load for younger masters, tailwinds and for beginners.Decrease the load for older athletes or it's a headwind. The more experienced are more dextrous and can cope with a higher load and can rate higher.You have to be able to put the oar in the water at the same speed the boat is moving past that part of water. 13:00 Rig your own boat to suit youHow long are your oars and span/spread? How old are you, how fit are you?Rigging for Masters webinar - Volker Nolte has a detailed chart for oar lengths and span/spread for masters. He considers most masters to row on much too heavy a gearing. https://fastermastersrowing.com/rigging/If you are older you probably want to decrease your load. When buying oars and sculls the spoon size and shaft weight / flexibility are different options you can choose,Cut an oar shaft in half - the internal diameter isn't spherical - there are more layers of carbon on the front and back edge. This gives more or less rigidity / flex to the oar shaft. The tensional stiffness in the shaft comes from the thicker carbon which is on the front / back of the shaft facing the direction of travel when the oar is square in the water.Buy the webinar and get Volker's oar and scull charts.https://fastermastersrowing.com/rigging/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Ways to use your boat rig to get a longer arc for the oar. Simplifying why it works and some key principles.Timestamps00:30 Rebecca's new shiny object is a wing rigger mounted gadget to mount a stroke coach and water bottle over your rigger.01:45 Rigging a longer strokeHaving the oar in the water longer (distance rather than time). Taking the tip of the blade through a greater distance each stroke.Use the principle of the lever to understand how rowing oars and sculls work to propel the boat. Inboard and Outboard ratio is important to understand.With longer levers you need a greater force on the handle to move the oar though the same arc in the same time.03:45 Is longer better?As long as your athlete has the physical strength and power to move the oar through the water then you can use longer oars. There is a point of diminishing returns.The rowing sliding seat was invented to increase the arc through which the oar is rowed through.A longer slide gives a greater arc. 05:00 Does the athlete have the oar handling skills such that they can put the oar in the water at full reach at frontstops so you don't miss water? Missing water means you have a shorter stroke than you are capable of.Rigging a longer stroke is a good solution for someone who is less skilled in bladework. Suggest the athlete rows on a longer arc.- Shorten the inboard of the oar/scull - Move the footstretcher closer to the stern- So the catch angle is the same as other athletes- And they get a longer effective stroke when the oar is actually in the waterA physically short athlete where you want them to have the same oar arc as other crew members. Shorten the inboard and adjust the outboard so their gearing is the same as the rest of the crew. 07:30 Rig DiagramThis might be useful for you to try. Check the rigging diagram from Stephen Aitken - rowing angle changes presentationhttps://www.slideshare.net/rcaroe/rowinangle-changes-duetospanandinboardjan1308:00 Study the arc through which the rower's arm and oar moves during the power phase.The solid line shows a reduced span (moving the pin closer to the side of the boat).Th length of arc is determined by the athlete's anthropometrics (leg and arm length) and torso (height). A formula to calculate typical arc lengths.10:00 For small changes of span/inboard this is a useful assumption.Review the faulty logic- Only change one thing at a time (not always possible as one change affects other parameters)- Options of things you can change span, inboard, stretcher position, gap between handles at the finish for sculling. Which COULD you change to lengthen the stroke?12:00 The conclusion that there's only one option that worksReducing inboard and span equally and adjusting footstretcher to keep the handle gap the same at the finish works with increases in all angles - catch and finish.Stephen recommends first reducing the inboard and then reduce the span equally.13:15 Standardise rig across your boat fleetKeep oars the same - similar inboards for quad/double and adjust for single. For sweep adjust for eight/four/pair.
What rig should masters rowing boats and oars use? How can clubs set up their equipment to suit as wide a range of athletes as possible?Timestamps00:45 I got a pair of mis-matched sculls and so I''m on a rant.... this is easy to improve.Comfort in the boat and ease of use are the most important for rigging club boats.All clubs should have standardised rig across the boat fleet. 02:00 Rigging basicsYour rig enables you to move the boat in comfort - your torso and legs.Be able to sit comfortably at the boat in the finish. Look for your shins not hitting the deck, hold the oar so forearm at the same height as the oar shaft and at the catch that you can get your hips through the work - at least hips level with the face of the gate.[If you don't know what this is, buy our Sculling Intensive course and learn how to find work through the pin and ways to adjust to suit your needs.]03:30 Oarlock height and forearm height are relatedIt's important that your forearms are level with or above the shaft and the oar handle. Otherwise you cannot get weight into the hands as you press the handle down.04:20 Standardise the boat rigSculling spread of 159 or 160 cm; seat to heel measurement of 16-18 cm; oars /sculls 286 cm long and 87 cm inboard, maybe longer oars for men or younger athletes. Note the inboards are the same because men/women use the same boats. Sweep rigging span of 84 cm; seat to heel 16-18cm. Oars 370 - 373 cm long. Inboards standardise from 114 for an eight down to 117 for a pair.Put tape on the oars with measurements e.g. 370:114 so it's easy to see what the oar is supposed to be set at.07:00 Enable quick adjustments for club membersHeight spacer washers - put one above and one below the oarlock/gate on every boat. So the oarlock sits at the midpoint above the oarlock to saxboard sill height. So you can easily see if the heights have been moved.08:20 Shoes with adjustable sizes - we bought ours from Ankaa with velcro adjustment around the heels. Also home-made velcro instep straps for ladies to use larger shoes are cheap to make.09:20 Spacer Placer tool - if you want the lanyard when you buy it, mention Faster Masters Rowing.Buy from Revolution Rowinghttps://www.revolutionrowing.com/collections/on-the-water/products/spacer-placer-tool10:00 Oar designs for easy adjustment include Croker's clamp on the button to release and reset the position without needing a screwdriver and tools.Give your rowers autonomy so they can adjust the boat and oars to make them comfortable for their needs. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
I am using a daily monitor app to better understand my need for rowing rest and recovery. Timestamps00:30 US Masters Rowing Camp April 2024 includes Rebecca as a coach.02:30 March 2024 Masters rowing training programs by Faster Masters Rowing. Head race program includes a taper week. The 1k May and June program is for sprint racing. Imposter syndrome in rowing and how to cure it. McGill spine stabilisation big 3 exercises. Technique sequential versus concurrent stroke profiles.Get yourself a program including discount coupon.https://fastermastersrowing.com/join/ 06:00 Heart Rate Variability trackingThis tracks the variation between heart beats and is is a good indicator of your state of rest and recovery. How ready are you to do a workout today?Masters often row on the same rig as they used when younger - clinging onto what we used to do rather than testing and re-measuring your physical state and strength.09:30 I use HRV4Training appA daily one minute measure of Rebecca's recent measurements. This is very individual. Homeostasis - my body's reaction to stress and the autonomic nerve system to keep the body in balance.Read the blog posthttps://fastermastersrowing.com/heart-rate-variability-in-masters/11.00 HRV case studyAfter getting a very low score and a red warning on HRV4Training I backed off my training. I was getting a virus - some was normal body stress, and some was post-training stress. It took 3 days before the HRV score came back to the normal range. A clear indication that the invisible virus had enabled me to recover quicker.12:30 Medical conditions affect heart rateOne community member had an ultra-low heart rate. Another member has "slightly haywire circuitry" in his heart and knows this affects his HRV measurements. The HRV measurements are taken by putting your forefinger over the camera light on your phone. It takes a week to get enough readings to set a benchmark. Full disclosure - Faster Masters Rowing is a brand ambassador for HRV4Training.com Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How do masters club groups organise their priorities? Covering training, equipment, coaching, racing/trips/camps, finances - this is a must-listen to episode if you're frustrated by your club leadership.Timestamps00:45 Managing your "champagne tastes on a beer budget".01:00 The State of Masters Rowing 2023 report. The structure of our sport needs revision - learn to row classes are set to grow and that has implications on clubs.Download your copyhttps://fastermastersrowing.com/state-of-masters-rowing-survey-2023/03:15 What are the priorities for your masters rowing club?Rowing club strategy for masters includes operational requirements. Boats, equipment, oars, electronics and indoor rowing machines.List what you'd like to have access to and what you have now - a gap analysis.Equipment review - list all the boats available, its age and the athlete weight it's designed for.We found 3 types - women only (70kg), mixed crew weights (80kg), mens boats (90kg+). Also consider their state of repair - are they at the end of life? Which suit beginners (flat bottom boats, pontoon floats); which suit more experienced crews?07:00 Training principles for masters rowingWhat are the workout priorities for your club? Do you race, do tours, coastal, fitness workouts and what times of day do people want to train? 09:00 Training for racing - ideas from James Dundon of 612 Endurance Rowing Club. A set of principles which members sign up for.Access to the building shared with other groups. Where can masters be flexible and give priority to other groups in the club.11:00 Group needs. What would you like to do during a rowing year? Do you train harder before regattas when more people train together - could you get priority at that time? Each of the training group leaders or coaches can name their priorities (boats, club access times and regatta dates). Where is there overlap in desire between the groups? 14:30 Fund raisingMasters are well-placed to support the whole club with fund raising. This can be part of the group needs discussion. The members were surveyed to ask for their perceived priorities. 18:00 The influence your first coach has on your rowing. Beginners get ideas about rowing from their first coach which they take into their intermediate rowing experience and which hold back advancement.When should you square the blade? The answer is 'it depends'. This is not satisfactory for intermediate athletes - let us explain why. https://fastermastersrowing.com/member-register/vip-day-focus-on-boat-skills/Bonuses include a self-test assessment for benchmarking your rowing skills.
Different situations call for different turning methods.I bet there's at least one you haven't tried yet.Timestamps00:45 Turning a boat sounds easy What is your goal when turning the boat? Where you are on the water now and where do you want to get to after the turn. Consider the local rules of the river / navigation.03:00 Slide length - half slide or full slide rowing to turn the boat.Half the crew can row on bow/starboard and the others back down on strokeside/port.Consider the catch angle - the more acute it is the bow will turn faster.04:15 Simultaneous or alternating strokes for your turning. If alternating ensure the other side is ready to start as soon as the other side has finished. In sculling, let your resting side follow the other hand out to the catch and then it's in the right place to take the next stroke. This make the turn faster - less delay between strokes. Important if there's a current pushing the boat.Invest in yourself Rowing VIP Dayhttps://fastermastersrowing.com/member-register/vip-day-focus-on-boat-skills/10:45 A drag turn - around a large arc of a circle. One side holds water and the other side rows. A shorter arc drag turn - only use the stern athletes checking water - so the retarding force is in the stern of the boat. Then have the athletes rowing be only in the bows to tighten the turn.12:20 Chop turn - sit stationary legs and arms straight. One side turns the blades upside down and you lift your handles up and down. The curvature of the blades will slowly start to turn the boat.13:20 Use end pairs to turn. In an eight have 8&6 back down and 1&3 row on. The middle athletes hold the boat stable while those with the most leverage are rowing.14:20 Use the current on a river - start to turn the bows into the current so it's in the stream, that force pushes the bows around when turning into the stream (to go with the stream after the turn).15:50 Checking waterThe fastest way to stop a moving rowing boat - bury a feathered blade under the water. It quickly brakes and as the boat slows you can gradually square. This is an emergency stop method.If you try to check with a squared blade the speed of the water tends to push your oar out of the water. Using a feathered blade is my preferable method to check the boat.17:30 Counter-featheringPlace the tip of the oar onto the water, blade feathered (the wrong way up). When backing down you can either do this with the oar upside down or with the oar the right way around. There are different advantages. The counter-feather makes it easier to keep the boat balanced on the backing side of the boat. Allows you to keep the boat level while turning and helps guide spatial awareness of where your oar tip is in space (if it's touching the water, you know).20:15 Turning coxed boatsTurn the rudder in the direction of the turn. Get a good turn by starting the turn just as the crew finishes rowing. As they stop, think about your destination at the end of the turn. Easy at high balance - the boat runs on unchecked. You start to turn and then get the side of the boat on the inside of the turn to check it / hold water using the feathered water. This helps get about a third of the turn done before your crew starts backing.This shows your intent to other crews who are around you so they know what you're doing.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Anne works with Henley Womens Regatta to guide international visiting crews towards all the resources they need. From accommodation to boat hire and how to understand the classifications and transportation - she is an amazing resource.Anne describes some of the Henley Royal Regatta lingo including challenging words like "Stewards" with hilarious effect.
Rowers and coaches dispute the benefits of making a backsplash when placing the oars into the water at the catch. Why? How can you find out which point of view is correct?Timestamps00:30 Newsletter sign up is herehttps://fastermastersrowing.com/newsletter/You get early notification of all our events, webinars and courses as well as articles, points of view and discussions.02:00 Backsplash is the upthrowing of water as the oar goes in at the catch.Does it show great skill and bladework timing the placement. Or is it a brake on the forward movement of the boat.02:45 Valery Kleshnev BioRow explains "When the blade changes direction at the catch, its velocity relative to the boat changes to zero."https://biorow.com/index.php?route=information%2Fnews%2Fnews&news_id=102&fbclid=IwAR3Jf83uzukQkjTmwt_aXbJV5r1STi1B2f8CBWdD8m07-eRSJhHjaLdz0-wA neutral entry into the water. 04:30 More or less backsplash?Backsplash is throwing water towards the bow. Forward splash is throwing water towards the stern. A "V-splash" is a bit of both.05:15 What happens at the catch?Square before the oar goes in the water. When the seat stops to change direction is the perfect time for the oar to already be under the water. The oar handle moves upwards so the tip of the blade moves downwards towards the water. Hatchet oars have a straight line on the bottom - can you get that line an inch above the water surface?Are you bringing the blade down to the water at the catch so you aren't missing water? Do this first.The oar grips the water before it starts to power the stroke.The change of direction of the seat is the catch. After it goes in the water, how soon can you grip the water.08:30 When to use backsplashIt's a useful teaching aide to teach the blade coming down to the water. First, try to hit the water before your seat changes direction. Lift the handles earlier to do this. Learn where the water is relative to your blade(s) and is it symmetrical.Squaring too late will prevent you getting the timing point at the catch. Roll forward last quarter of the slide with the oars square. Have fewer things to do at the placement.Get more boat speed by working on the backsplash movement. You get the oar buried closer to full compression of the legs so miss less water.You may also find improved stability at the catch as both sides lift their hands simultaneously to create the backsplash.14:30 How to teach backsplashStart with only half the crew rowing so the boat is stable. Row with square blades to make the catch more simple. Row looking at the oar tip to see how close to the water they can get the spoon before placement. Then row without looking at the oar.Review the handle height and identify a visual reference so they know they have to lift their hands up to that point in order to make the oar spoon go down towards the water. Move onto lifting handles earlier in the recovery from half to three quarter slide. This requires a good high balance as you do it square blades. Then teach backsplash as a timing point against the seat changing direction. Drills to teach the handle movement of the placement. 18:00 Slap Catches - do the recovery feathered - leave the oar feathered and lift the handle up as if putting the oar into the water just slapping the water with a feathered oar at the catch. Alternate with a normal stroke. Listen for the timing of the slap - bow and stroke side. Make it loud. The Piemenov Brothers did this in their pair. Try an exaggeration 10 strokes backsplash then 10 strokes without. It's very hard to do if the boat isn't level.
If you dread your indoor rower workouts, listen in. We have 5 things for you to try out which could make your ergs more enjoyable.Timestamps00:30 In our training programme this month - 3 training plans to suit your racing, force curve video, how your body mass affects boat speed. We had a winner at the Virtual Head of the Hooch and personal best times of 3 seconds and 6 seconds from participants - the programs do work!03:00 5 tips to make your ergs fun. Long endurance workouts can be daunting.1 - Follow a programmeMaking up your workout on the day means you have no goal. Keep a record of your training so you can measure your gains and progress. 2 - Train with a groupThere is nothing worse than having to train alone. Even if you have to train in your garage, start the workout at the same time as your crew mates - it's an incentive to show up. And showing up is half the battle in forming an exercise habit.3 - Reward yourselfFeel good about what you have done. Choose something which you enjoy as a reward. 4 - Set short horizonsWhile doing the workout choose a destination in the near future (5 minutes) so you can focus on one thing for that time. I choose technique items that will keep my form consistent.One minute is the lowest horizon.5 - Distract yourselfListen to music while training - challenge not to look at the screen until the song is over. Shut your eyes and focus on the feel of the movement instead of looking. Listen to the flywheel - does it get louder as you move to the finish of the stroke? Have a visual cue for your catch - use tape or a straw marker. Change the units to watts from 500m splits. Use this to train yourself to row with consistent pressure. Use your force curve in the same way to train consistency.Training Camp with US Rowing in Chula Vista 1-4 April. Newsletter recipients will get information about it. I was incorrect that food and accommodation. These aren't included. My bad. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Understand how your movements contribute to the power phase in the rowing and sculling stroke. Timestamps00:30 There are many different ways to row - test for yourself.01:15 Sequential rowing strokeUsing the legs, back and arms in sequence one after the other. 02:00 Simultaneous rowing strokeStart the legs and back at the same time and then adding in the arms later.Blending the overlap between each body part happens in practice so that the power doesn't drop off between each body part.03:40 Force curve alignmentThe sequential movement gives a longer time in the water and a longer duration of the power phase from catch to finish.Simultaneous gives a higher force curve because the power is higher, but it is a shorter curve because you cannot sustain the power as long as in the sequential.04:55 Legs | Back | ArmsRowing is about the effective delivery of power and recruiting muscles into that endeavour.Legs - the first part of the movement is from your knee - you push the footplate away so only the shins and ankles move. Initiate the stroke with the legs.Before your legs are fully straight, activate the back. One of the most difficult things to teach is how to keep your legs pushing straight while the back swing begins. Letting the legs drift without adding to the boat speed is a waste of power.The arm draw is also affected as some forget to continue the back swing when they start the arms drawing.Many masters have a good leg drive and arm draw but the back can be neglected.08:00 What proportion of the stroke is legs, back and arms?Based on my experience legs is 65% and back is 25-30% and arms 5-10%.08:45 Test this for yourselfIn the boat or on the erg set up speed measurement using meters per second rather than 500m splits because it's more sensitive to boat speed changes.Row at firm pressure, low rate. Then stop using your arms and see how much the speed drops - then stop using the back and the arms (row legs only). Then do the reverse - do the pick drill and measure your speed as each body part is added into the stroke. This will show you how much of your stroke comes from each body part.Faster Masters teaches a drill how to improve your stroke. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Get stronger by doing resistance work in the boat using a bungee. What's it useful for? How to set up your boat.Timestamps02:00 Resistance training in rowingAll masters rowers need this to keep up strength and bone density. We lose strength as we age. IYou don't have to go into the gym. 03:45 Weights on the water give you specificityIt aligns the weight training with the rowing action and movement.In the boat gearing helps you to not get over-loaded.05:00 Why do resistance training?06:45 Strength and conditioning includes work on core musclesResistance training helps us to recruit more muscles into the rowing stroke. It's hard to learn the overlap between the legs - back - arms. Watching masters rowing, very few have an active back swing.Video of good rowing technique demonstrating legs - back - arms.https://www.youtube.com/watch?v=sv07y9mEO5MCompare this to a video of yourself. When you have a heavy load, figure out which muscles are working because they have to work harder. On the erg, increase the fan resistance to 10 and try it. 10:30 How to do resistance training in the boat.1 - Lower the rate.Do this resistance work at low rates, moving slowly and thoughtfully to make yourself deliberate and check your movements while you do each stroke. I like rates 16-20 if you can manage. Otherwise rate 24 is good.2 - Increase the resistance - in a crew boat get half the crew to sit out so you carry their mass while you row.Caution - you are carrying a large load build up gradually to doing this. Start with 20 strokes and then switch to the other half of the crew doing the work. Three sets of 20 is enough to begin with. Do 2-3 sessions of this before changing the number of strokes or repetitions (sets).Well-trained athletes can build up to 50 or 60 strokes and many more sets. 14:15 How to do the workoutDo your warm up, then steady state for 10 minutes, 3 sets of power strokes, then paddle light or stop and have a rest. Then do another 10 minutes of steady state rowing, another 3 sets of power strokes and then warm down and end. To increase the amount of power strokes- increase the repetitions- increase the sets- reduce the amount of steady state15:15 Other ways to increase the load in the boatYou can also increase the gearing on your oars.Or you can add a bungee on the boat - under the hull to provide the resistance. This can be an elastic cord or a boat tie.17:00 How to attach a bungee to your boatTake a boat tie and put under the hull so it reduces the smoothness of the boat hull. Attach it behind the rigger because when you row it could slip off if put sternwards of your rigger!increase the resistance by twisting the boat tie under the hull. You can also add a short section of garden hose - thread the boat tie through the hose.19:30 The best part of resistance trainingThe end of the workout - take it off the boat. Then row your last steady state work without a bungee - your learned pattern of movement from the resistance training gets put into your normal stroke nad that additional work from overcoming the resistance helps to make the boat go faster (check it on your app / speed coach). 21:00 The biggest impact is on your techniqueUsing the recruited muscles and building into your stroke. Rowing slowly and deliberate movements really helps to improve your technique, especially at the catch. The slower hull boat speed means your placement into the water can be more accurate, once under the water you will also really feel the load. If you can slow the rate down to 16 - the boat is going through the water more slowly and the additional load at the catch placement helps you to feel what you're doing better. After taking the bungee off you continue to row with that level of skill in the final 10 minutes of rowing.
Compromises are needed sometimes in rowing. What happens to you and what can you do about them? How can you decide what to do? Timestamps00:30 Happy new rowing year.What's in the January training program? 1k base preparation for those racing in April-June; 2k-5k Head racing in March; Crash-B program.CRASH-B Date change to Feb 4th from Mar 5th in prior years. This caused us to have to adjust the program to race day being 4 weeks earlier. 4 weeks of training you can't do. Land training to align with the training program; analysing force curves on the erg, the year in review, sleep monitoring and sculling right over left.Review our training programshttps://fastermastersrowing.com/our-courses/04:30 Compromises in rowingWe discussed among the coaches - this is not something we could influence or change. The race date is fixed. Review our planned workouts and the end goal for the last month and the taper week before the race. Review the test days planned and were these dates appropriate given the new race date. Review individual workouts especially race distance, higher intensity, race ratings. 07:30 The compromise we chose to make for CRASH-B training.08:15 Athlete compromisesAthlete availability is an area where you may need to compromise. Ways to keep continuity while supporting members who are absent. To boat a regular eight you need twelve people available. Use the extra people to build the next eight crew you want for the group. This creates club continuity - adaptable athletes who can row with anyone in the group. Everyone rows to the same base pattern.10:30 Weather compromisesDealing with windy days - find a wind shadow if you can. Switching workout to cross training - on the erg you generally can do a straight switch. But if it's higher rate, go two points in rate lower on the erg. The loading is different on a fixed head rowing machine.Bike rides are a good substitute - for an equivalent training session for 1 hour on the water or erg is equivalent to 45 minutes of running or 90 minutes cycling. Get the same physiological benefit.13:15 Race day compromisesWho is your planned alternate? Someone who can slot in. In a series of crews - first 8, 2nd eight etc. What happens if someone goes ill or injured and who will move up from the next crew to take their place. Or some masters who will slot into youth crews at the last minute if someone isn't available.Key is don't let these things put you off your stride.14:30 Race preparation compromisesSome things are just too hard to do. In a short period a coach can train a crew to have a faster catch within the context of the existing planned workouts. But in 2 weeks you won't get a lot of base fitness gain. Choose your trade-offs carefully.You may just have to abandon a technical change if they athlete can't learn it fast enough before the race.
Moving up the skill ladder from beginner to intermediate and then advanced requires improved skill. These 9 drills are essential for you to master, and to revisit regularly.01:00 The skills ladder - a helpful concept Execution to a high standard is the main difference between advanced scullers and beginners.04:45 Nine Essential Rowing drills1 - Legs Only - from the catch to legs straight.Watch for keeping shoulders sternward of the hips. Do it square blades for beginners and the most advanced single scullers.2 - Legs and Back Only - keep the arms straight.Teaches the transition from leg drive to adding the back swing. This helps to recruit other muscles into the stroke power delivery. Variant - 10 strokes legs only, 10 strokes legs and back rowing.3 - Wide Grip - sweep inside hand down the shaft; sculling hands on end of rubber grip or on the shaft.This increases the load in sculling to help to feel the grip connection at the catch - notice when the oars are in the water. Sweep it's useful to teach the outside / inside hand movements. Variant - progressively move hands back to normal grip.4 - Inside Arm Only - sweep only. Use this to time feathering and to load up the leg drive at the catch.Variant - hold outside hand and put inside hand onto backstay. This teaches how to rotate around the gate. 5 - Quarter Slide Push - the start of the power phase (reverse pick drill). Use only the first quarter of the slide from the catch. Variant - do the the drill slowly and have inside hand hold the back of your seat to work out where the seat stops moving - that's the timing point to place the catch. The handles move faster than the seat on the recovery. 6 - No Handle Rowing - for the indoor rowing machine (dynamic is best for this drill). Put the handle down and roll up and down the slide - push in the power phase. This helps to teach the ratio and rhythm especially to athletes who rush the slide. They move in time with the machine. Pick up the handle and keep the legs working the same and later add in the arm draw. In a crew boat have half the crew sit the boat - push the handles away so the oars are parallel with the side of the boat. They must do it in time together. 7 - Left Hand Lead - get the sequence off the finish to the cross-over with the hands nested tightly together. Delay straightening the right hand, hold it against your chest as the left hand straightens. Teaches the left hand to move faster to the crossover so it can get in front of the right hand. Variation - do it with an intermediate position gradually reducing the right hand's waiting time. Check the body is leaning back in the finish position - no body movement during the drill.8 - Single Strokes to Weight on the Feet - a pause point where you can get weight onto the soles of your feet. This position is important because it's where your body catch angle is set and is the point to deeply relax your legs during the recovery. It gives you feeling of moving with the boat. 9 - Double Quick Hands - move from the extraction at the finish to the arms away position twice as fast as normal. Then move to normal speed. It's a good way to follow on from the Left Hand Lead exercise. It develops the smoothness of the handle tap down and feather movement. Variant - make the double quick arms and body swing finishing it at weight on the feet. Another variant is to do double quick hands and then do a double slow slide. 24:45 Do these drills regularly - that's the important part. Your boat skills reduce when you have time out of the boat. Use these drills to re-familiarise yourself when you get back into the boat. Lose fine motor skills quickly and your catch placement timing is what you'll lose first after time out.
Upskill your technique with some self-coached drills. This week we focus on your hand holding the handle - fingers flat on the recovery.00:30 The open palm drill helps with getting improved skill handling the oars and sculls in the boat is key to improving your boat comfort.It sorts out your grip and handle placement on the recovery.01:46 What is the drill forIt teaches how to have a loose grip on the recovery and also to have the weight of the oar in your hand so you can control the handle for correct feathering. Also, via the fulcrum you control the tip of the blade.This is a semi-advanced drill - not for beginners. 02:45 How to do itTake the oar out of the water at the finish, feather and extend your arms and at that point straighten your fingers so the oar handle rests under your palm (where the palm and fingers meet). Have a straight line from knuckle, wrist and elbow. Put downwards pressure on the handle without gripping it. Then rock forward and move through the recovery, bend your knees and roll up the slide. When you get to the position where you would normally square your blade, wrap your fingers around the handle and roll the blade square. And you’re ready to take the catch. Row a normal power phase, then repeat the open palm recovery.04:30 Teaching the drillStart stationary - practice while sitting in the boat - arms straight and open fingers and wrap them back around the handle. Develop a sense of the amount of downward pressure needed to keep the handle at the same height and how to use the motion of wrapping the fingers around and squaring simultaneously.Check exactly where athletes are holding the handle on their palm. When wrapping the fingers - make it smooth and lead the wrapping movement into the squaring movement. You have done it correctly when the blade is square the your knuckle/wrist/elbow are in a straight line.06:00 How to use the drillRow ten strokes of open palm rowing alternate with 10 strokes normal rowing.Can you stay in rhythm, all square together and stay in time on the recovery while opening the fingers without losing control of the oar?Good to use in warm up or during a steady paddle workout. 07:30 Errors Too nervous to actually straighten fingers and get to a flat palm position. Give the athlete confidence by practicing alone in a stable boat.Rushing to straighten the fingers. Define one point when everyone has the palm flat - slow this down so the crew aligns timing and has correct movements.Oar handle in the correct place on the palm.Tapped down the blade extraction on the handle to clear the water at the finish and maintain that same height through the recovery.Squaring completed in a single smooth movement.Square at the same time in the crew and start squaring early enough so it’s fully complete before you reach front stops.Consistent press down so the depth is identical through the crew on every stroke.Can the athlete recognise the feeling of weight in the palm of the hand and how to use this feeling to control the oar during the recovery?10:00 Advanced drill variations- Check the athletes keep pressure on during the drill - so boat speed stays the same while doing the drill.- Alternate strokes - open palm and normal hand grip. Particularly good for sweep practice.- Sweep rowing - open palm only with inside hand. Or open palm only with outside hand.- Pauses - at half slide with open palms.- Pause at one quarter slide with open palms and add a double press-down on the handle. To practice feeling the control in the handle height, then roll forward to complete the recovery, square and place the catch.- Alternate square blades and feather with open palm.- Open palm at high rates and/or at firm pressure.- Incorporate open palm as part of a pause drill - try saying the words “roll and slide” using the word association of sliding your seat and rolling fingers to make the squaring action. Define where you start the squaring movement to reinforce the movement.
Often the first rowing drill taught, but so often executed poorly and without care. This is one of the best drills to teach how to recruit more muscles into your stroke.Learn how to teach it, what it does for your boat and errors to watch out for.Timestamps01:00 The arms and body drill - how to set up the boat from the finish, get run on the boat and recruit more muscles.Sitting in the finish position - shoulders behind your hips, leaning backwards and feet pressed flat into the shoes. Row with your arms square blades with your arms only - straighten, then bend them keep your body and legs still.Then move to a second position - adding a body swing forwards after the arms are fully straight - place the oar into the water, swing back and then bend your arms to complete the stroke.The familiarity of the drill makes us less careful in the execution.02:30 What is the arms and body drill for?It's to teach sequencing. Release the oar from the water at the end of the power phase, how to enable the arms to lead the recovery with the body following on.Also- how to make a square blade extraction- correct hight of blade handle at the finish- weight in the hand to control the handle as you extract- it leads into learning timing for feathering.03:40 How to use this drill - key coaching pointsTiming of the finish release and moving onto the recovery. Getting the oar out of the. water depends on doing it before the handle reaches the body and before you lose contact with the footstretcher. Try varying your finish extraction point by 1cm, 2 cm with loose shoe laces to find when you lose pressure on your feet to find the timing point for your finish extraction.Getting a strong finishIf the oar isn't continuously accelerated through the power phase it becomes harder to get the oar out of the water. Doing the drill with good pressure helps the oar come out easily. In sweep you can add more power with your inside hand due to the rotation of the oar around the pin.Getting the body position correct after extractionEnsure shoulders are behind the hips and the swing back is inline with your crew mates. Keep the body position still while extracting the blade and straightening the arm is important - I call it "separation"09:30 How to teach the drillStart by getting the static positions correct - the finish blade squared and buried under the water - move to hands away position - then rock to body over - and then place the blade in the water for the point of entry. Understand the handle height when the oar is under the water.If you can place the oar under the water at the point of full reach forward you can sharpen the catch timing and use your hands to anticipate the moment of change of direction.11:30 Errors to watch out forSloppy body positions - swing back and forward, arms straight before swing forwards (or simultaneous)?Blade height above the water on the recovery - does it stay at the same height above the water until the catch?Handle height at the water entry point - check alignment with the back of the person in front of you (or the stern canvas).Feathering too early - trying to feather underwater or feathering the oar out of the water rather than having a square blade extraction. Check weight in the hand to press handle downwards and that there's enough power behind the blade. Masters often compromise their back swing - it should add to the boat speed. 15:45 Advanced versions of this drillAdd a backspash when the oar enters the water - handle rising ahead of the change of direction.Timing the release with improved downward pressure on the handle (1cm / 2cm earlier)Wide grip on the handles (sculling slide hands down the shaft; sweep inside hand slide down the shaft) do you get a different feeling of control? Do at firm pressure and add in more people so the boat goes faster - how does this affect release timing and placement?
What's the drill for? How to use it to improve your skills and errors to watch out for.01:00 Drills and SkillsWe do them for crew alignment, blade handling, technique, isolating part of the stroke or exaggerating part of the stroke to amplify its effect.01:30 The reverse pick drillThis starts at the catch - sitting at full compression. Start with a very short stroke (2 inches of the slide). Some like to start with a blade placement before this stage.- Tapping and placement- 2 inches stroke (5 cm)- from catch to 3/4 slide [using one quarter of the slide]- from catch to 1/2 slide- from catch to 1/4 slide- legs only rowing [note different from normal rowing]- legs and body [straight arms]- normal rowing including arms04:45 what's the drill for?1) Placing the blade before the leg drive begins. Some people assume the blade placement and leg drive are simultaneous. They are not. These are sequential movements - on the recovery your hands move upwards so the blade goes down towards the water while still moving forwards on the slide.2) Get the correct sequencing off the catch - legs initiate the drive and back/arms follow.06:00 How to use this drill The effect of this drill is to make a longer stroke if the blade is placed more rapidly and closer to full compression on the legs (so you miss less water). It helps to align the leg drive of the crew.Coaches - view your crew from 45 degrees from the stern to watch their knees rising and falling through the stroke cycle. When to coach an individual versus whole crewhttps://fastermastersrowing.com/focus-on-whole-crew-or-an-individual/08:15 How to teach the reverse pick drillYou need to slow it right down and if possible in a stable environment with half the crew sitting out. So others can use square blades.Rehearse each of the static positions slowly with the boat stationary.They must all know these first - start at the catch (blade square and buried); move to 2 inches from the catch; one quarter from the catch; half slide from the catch; three quarters slide from the catch; legs only. Straight arm rowing and finally adding the arms so you end the drill at the finish position with the blade still buried under the water.Rehearse each several times.10:30 Start to do the drill at the catch placement into the water with raising and lowering the blade in and out of the water. Watch for shoulder shrugs and folks using a back swing to place the blade rather than the arms lifting moving alone. Move onto 2 inches on the slide. Show the athletes how to push on the foot stretcher to initiate the drive phase. Emphasise the hips driving backwards and the body angle doesn't change.11:30 Many people find it difficult to separate the leg drive from the body swing. Watch for chins lifting if this happens. 12:15 Best not to do more than 10 strokes at each position. It's a lot of load on the body. Inflexible athletes will find it hard.Article on easy setup for comfort in the boat.https://fastermastersrowing.com/adapting-rowing-rigging-for-masters-physiology/Join in the rest of the crew progressively so that the people who have done the drill are are focused on their catch and leg driven power phase - as the boat moves faster, they will find it more challenging to get the same feeling of placement and "grip" on the water before it moved. They can anticipate the catch and adjust their timing to keep the feeling of load.15:00 Repeat the drill three times during an outing. Teaching it on the land first using an erg can be helpful as you can get up close and position an athlete's body.How to get the athlete to learn the leg drive using hips first.16:00 Errors to watch out for- Using the shoulders lifting to place the blade- The slide doesn't move the same distance from the catch as the handle does- Drive before placement- Wait at the catch before placing the blade18:30 This drill benefits from frequent practice. Maybe use it in your warm up or on the erg.
We need to map an athlete pathway for masters. All other parts of rowing have this as it guides federations, funding, coach resources and competition. Why don't masters have a pathway?Timestamps:01:00 Rebecca's advocacy work to get masters taken seriously, our needs to be noted.Speaking out on behalf of masters as the fastest-growing part of the rowing community.Would people who run the sport and set policy acknowledge the needs of masters? We are not the same as youth rowers - what's right for them is not right for us.02:30 A pathway for masters This is one aspect of big-picture policy setting for masters. Pathways guide policy for sport and I hope this will enable masters to be part of the overall plan for sport in your club / region / country.04:00 Systems thinking is a framework we can use to find answers for masters needsA call for a working group to create the pathway and change our sport to become masters-friendly.Link to Rebecca's slides for downloadhttps://www.slideshare.net/rcaroe/sys...06:00 Systems Thinking for Masters Rowing speechThe situation in 2019 - what is broken in masters rowing?The Frustrations of Masters Rowers article.08:45 How masters come to the sport and how the sport of rowing organises around masters - clubs and federations' roles.What is needed for "Rowing For Life"?10:15 Four things that help us to solve the problems faced by masters rowers.A list of solutions already in place to help masters overcome the frustrations listed earlier. Three of the 9 solutions are:- Too few masters regattas- Ignorance of rigging- Reducing friction in club administration15:15 The Athlete Pathway for mastersAs it is now - starting with learn to row. The learning journey is not smooth and needs to include intermediate stages where athletes masters parts of what's needed to race well in competition. It's rare for someone to jump up these levels.16:45 A Masters Pathway proposalIncludes 2-5 years of racing with people whose learning is equivalent to yours. Masters train fewer times a week compared to young athletes and so it takes us longer to acquire the same level of skill and capability at the end of a novice year.Federations should acknowledge this as a status - providing credibility.Clubs need to continue learn to row classes.Regattas should offer racing in these classifications.Hyper-local events are needed for this group of new masters learning to race.19:45 Without Masters diversity fails.Diversity and inclusion fails if it doesn't also include anti-agist work for masters.20:45 Get the free advocacy articles for yourself or your club.https://fastermastersrowing.com/advocacyPlease invite Rebecca to speak to your group and hear this presentation.
Buying rowing training programs online - making your decision.Timestamps01:00 A customer writes ""I have presented the options to our club & pushed heavily for the program. There are some very vocal people who feel like there are robust free training plans online Some suggest we reuse our plan from 6 years ago and that would suffice for our purposes. It’s more of an uphill battle than I expected. The next step is for people to submit their own recommendations for our committee to consider. Once that’s done, we will put it to a vote. People are just very largely against paying for a plan and think that we have enough talented, intelligent people on our team to put something together that’ll be good enough. We are a recreationally competitive club with no real desire to progress beyond that."Is this a situation that looks familiar to you?02:00 Our challenges are often similar but local situations have nuance.- A committee that makes decisions- Vocal people in the group- Perceptions about what will "do the job" of a programme.03:00 any free rowing program MUST be written for masters. If you're athletic, and well-trained, aged 40 or less You will have no problem using free online programs written for 2k racing. Men and women cannot do the same program because our physiology changes through the decades. Try a sample of the Faster Masters Rowing programs sign up free herehttps://fastermastersrowing.com/rowing-program05:00 When buying a training program, speak to the person who has written it - ask about their experience training masters. Do they have a good understanding of masters physiology? The diversity of people from beginners through returning rowers. How to deal with adult novices, rigging adjustments, general adaptations for masters to row in comfort?06:30 Broken Oars Podcast reviewed online training programs including Faster Masters Rowing.The review is from the point of view of any athlete.This is what they said about Faster Masters programs.07:00 "This program for 4 weeks ticks a lot of good boxes".Your Guide to Purchasing Rowing Coaching Good reasons to spend money on a specific program for 1k racing.This program takes you there quite quickly - it has one week of training (specific preparation with a taper week). You get 7 days of training which you repeat each week and then move into the taper week before the regatta.As you get closer to the race, you need to practice distance in meters, not minutes of workout. This workout is focused on 500m, 750m and 250m workouts aligned with learning the race distance within one workout. This is a GOOD Training program for one thousand meters, I found it hard to get my training right for this distance. 11:30 Feedback we gave to Rebecca Caroe - the price could be increased to include a consultation - or to buy a consult on its own to get individual coaching suited for yourself.Buy coaching from Faster Masters Rowing - buy time and expertise in the technique review service.http://fastermastersrowing.com/our-courses/ 13:00 The full Faster Masters program offering is currently US$39 per month [2023]; it also includes gym strength and conditioning training as well as 4 articles on technique, peak performance, rowing lifestyle and a bonus.Coaches can buy these programs in a Word doc format so you can edit them and adjust to your own situation.https://fastermastersrowing.com/coach/Our offer is 100% refund if within 14 days you aren't fully satisfied. Keep the program as our gift for you.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
5 dos and don'ts for. crew alignment... when to coach the whole crew versus coach one individual.Timestamps01:00 When in a mixed ability crew it can be challenging, especially if you think you're the least experienced.Working on one thing for the whole crew at the same time created common endeavour in the boat. Whole crew coaching creates a singular focus.Five situations where there's an advantage of picking whole crew or individual coaching03:30 Warming upWe all do this every practice - the outcome we want is to refresh our memory of the movement and to be warm enough to do the workout. I need the warmup to activate muscles and get into the rowing stroke pattern. This is best done with a coaching focus on the whole crew.Focus points - these help each person to check their own movement and technique in one area of the stroke. It brings everyone together in one point of the stroke cycle and creates alignment. Try using these in your next workout. First create a common understanding of the static positions in the rowing stroke.07:30 Drills - learningWhen doing them for the first time, it's important this is done by the whole crew, practicing together.Do the drill 3 times in a workout so the crew learns it fully and is confident executing it. Older Athlete and Aging webinarhttps://fastermastersrowing.com/older-athlete-aging/ 10:15 Drills - repeatingYou already know how to do the drill this is the moment to move to an individual focus. Are we all moving in the same way? Check they are doing the drill correctly, that they are moving in time with the rest of the crew. Tell the crew how to make the change, not just the change you want made. This can help everyone to do the movement in the same way. Example how to get blades closer to the water before the catch.For regular crews, you may already had agreed how to do a drill or movement - so this may not be needed.13:30 PiecesThis is a whole crew focus situation where a common mental focus is needed and helps the piece to be executed better. A call to focus on one part of the stroke is good as the crew all does it together. Keep 10 strokes between every focus call, ensure the crew had done the focus you called. It's the only thing the crew is trying to do together.Exception is to call it a second time if the crew doesn't do the change you called.15:30 Moving from a drill to a pieceTake a technical focus into a hard work piece is an opportunity for individual focus. It's harder to do the change when you are under pressure, in a more challenging situation.This helps create more alignment in the crew.Talk about what happens after the workout - did the changes work? Was it more effective to do individual or crew coaching?Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Dave Houchin is researching masters rowers and intrinsic motivation. What makes us what to do what we do?Timestamps01:00 Dave started rowing 18 months ago after retirement at Ancholme Rowing Club.If you row and race, you accept that motivation is part of the deal. Masters are the most diverse population in our sport.02:00 Masters diverse motivationsThe approach is different from juniors - coached in a different way, explanations and buy-in are different.He wants to know more about masters' motivators and the positive and negative factors affecting your enthusiasm for rowing. There is little academic research into masters' motivation. Dave is leading the charge.With masters there's no obligation to show up and what you put into rowing is up to you. So the coach needs to be flexible. It's harder to set the learning environment and atmosphere for masters when you are coaching.Motivation is about how we move into action.Dave believes masters motivation needs a different approach.06:00 Self-determination theoryThis assumes we have 3 psychological needs - competence, relatedness and autonomy. Dave is researching if the balance of these three alters as we get older.Autonomy is about doing things because we want to do them - self-motivation.How can coaches best meet these autonomy needs?Help Dave's research with a 3 minute survey. He is gathering survey responses here [12 November deadline].https://wolverhamptonpsych.eu.qualtrics.com/jfe/form/SV_3qKe0jwJQs8LoZECoach Mastermind Group - monthly meeting.Coaching very senior executives is interesting - why are they coming to rowing, how do they take direction from a rowing coach? Relativity - people are very experienced in what they do with skills developed over decades. Relatedness is low when you are new to a club. Autonomy - you hand this over to the coach to guide your learning. Dealing with these people, most have enough expertise to say what they want, despite being new to rowing.10:30 Sports coaching is very controlling - this doesn't work for masters nor is what they usually want.The Older Athlete and Aging Webinar 2023https://fastermastersrowing.com/older-athlete-aging/12:30 Executive coach versus sports coachHow to find ways to improve your own coaching delivery. A shift in emphasis - less telling and directing and more asking questions and listening. A coach should probe and explore with questions to get to the core of what the person wants.Sports coaching courses often include athlete-centred coaching information. Give the athlete more responsibility - it makes it easier for the coach. 17:30 an executive coach never takes anything at face value. They are challenging for participants.What does it look like to set out to win the World Rowing Masters Championships?What do you mean from me to achieve that?Let the other person come up with the plan and commit to their process.This is internal commitment.Intrinsic versus extrinsic motivation.20:00 Do your autonomy needs (volition and control) need change as we get older? Dave's research is about do these things apply equally to the whole population.The key elements are your age, number of years rowing, the frequency of coaching you get.22:00 Key takeaways for us to reflect on.Make it a 2-way process with a contract at the start of the session. Challenge your athlete but give them a high degree of choice and responsibility.Give rationale for what you are trying to achieve and how it relates to what the athlete is trying to achieve.Create shared responsibility by giving more responsibility to the athlete so they're more likely to commit.Many coaches at a club level are there because they want to get athletes to where they want to do. The coaches need motivation too - so as athletes can you help the coach feel motivated working with you - a shared participation?Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
You've done the race. What happened? How to decide what could be improved. And what to do about it.Timestamps03:00 What we can do to improve our head race performance,Race review - what happened in the race. Look beyond just the race course. Consider the 24 hours beforehand, what you did well to prepare for the race. 10 things you did really well so you can repeat that in another competition.What could have been better? 05:00 Review photos and video of your crew and race - ask friends and family to share. How did you steer every corner? What made you anxious or frightened?When we came close to another crew people turned their heads to look, someone yelled, we lost our rhythm and balance. Good race results come from many small gains.Get the free ebook about aspects of Head Racing08:00 What to do about it?When someone not so good happens ask yourself - Could I have anticipated this?- What you could have done to change it- What are the unexpected things that happened to your crew?- Have a response that you've thought about for these situations.10:00 Write down the things you did well and the things you need to improve.Think through scenarios - Marlene's sculler lost his oars because someone took them by mistake.Being well-rested helps your concentration and focus. You will make better decisions and maintain your focus if you're rested. Focus is key.11:50 Talk to other people. Hear what happened to them, what they did to respond to situations. Learn from their experience. Use pens on a table to illustrate where crews were positioned and how they moved as the situation developed. This helps give you a visual memory of the situation.14:00 Mentally you can practice putting bad strokes behind you and not worrying about them. Focus on the upcoming strokes, not what has passed. Train yourself to stop thinking about what was bad.Couching something in negative terms "don't do this" gives worse outcomes than using positive terminology "do this".As you become a better competitor you learn how to recover from bad strokes better. Know what you need to do in order to refocus and get your head back in the boat.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
The final parts of your head race preparation including essential pre-planning in advance of race day. Tapering, travel and using borrowed boats.Timestamps02:00 TaperingThe training program volume is reduced so you are rested and ready to race. Faster Masters Rowing programs always include the taper. It may feel weird because you're doing much less training and you are less active than normal.Take precautions to not catch viruses.04:00 Book on taperingThe timing of your rest day is the critical factor for creating a peak. The opportunity exists to over-rate in your practice because you are rested. This mimics the adrenaline boost you will get on race day. 07:00 Rebecca's best peak ever. 08:15 Travel - do this either early or late for timezone changes.Your bodyclock adjustment is one hour per day. Arrive and race within 48 hours of arrival or wait 8 days to get into the timezone before your big event.Seek comfort during the travel - reduce stress from the environment around you.NSAID - a herbal remedy to aide sleep.11:15 Traveling with boatsRebecca likes to check the boat ties; all nuts are tight on the boat, the riggers and footstretchers. Use electrical tape for anything you think needs protecting. Tape riggers together and place blades tip down into the trailer so they nest together with the ends pushed against the hard edge of the trailer box to avoid wear patterns. Her single has a padded cover which is also made of UV resistant fabric. Tie on your boat yourself so if something goes wrong it's on you not someone else.15:00 Using borrowed boatsBe prepared when you arrive to adjust that boat. Take measurements off your boat at home. Span, spread (top and bottom of pin), height from seat top to bottom of shoe heel, oarlock sill to seat top. Measure to the same place (seat high or low point - be consistent). Know your pitch on the oarlocks, the oar length and inboard. When hiring boats the type of adjustments allowed are footstretchers and oarlock heights. I take my own tools (metric and imperial), pitch gauge, an adjustable wrench (spanner) and a height stick. Expect to have to change a few things. 18:00 In emergencies an oar can be used as an alternative to a height stick.The Spacer Placer tool for height spacer washers can be boughthttps://www.revolutionrowing.com/collections/on-the-water/products/spacer-placer-toolVelcro shoe straps to wrap around the outside (home made) for when the shoes are too large. Free head racing ebookhttps://fastermastersrowing.ck.page/693a02e0a1Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
It's head racing season. Staying focused on the power and technique during a race. What are the best race plan calls to manage fade.Timestamps 01:00 Train for fatigue and fadeEveryone needs this focus - you will get tired during a race.Working with crews who haven't practiced together (throw-together crews).Discussed in Coach Mastermind GroupUnderstand the language - have a common understanding and agree what calls mean and how to do the changes.03:00 Focus on powerHow to deliver power in the rowing stroke. Marlene likes a really steady pressure on the blade or good leg drive acceleration to build momentum and swing.Swing is a good call. Rebecca likes to stay longer on the legs and delay the back swing so you can keep the blade in the water a bit longer and make the swing more dynamic.Ask the crew - is there a word which clicks for them the "mantra" word that works.The words you choose need (initially) to explain how to do the movement. This is useful for novices and crews who aren't used to rowing together or are from different countries where conventions vary.A short call allows you to make a quick change within a few strokes.08:00 Power pushWhen it ends focus on rhythm to maintain power - avoid extreme changes in power. Efficiency is a nice call - back off 1% on power and focus on your movements with no extraneous movements.11:45 Technique calls to keep as steady a pace as possible. It helps if you have some things you have practiced together. One technical call is - stay tall at the finish to keep blades buried, or a good balance and set can be called alternating with power calls.Marlene finds a focus on clean releases helps the rest of technique to stay together and good.14:30 How to do this in a single scull. Practice to develop your plan and your key focus points.Elite rowers continuously observe how you are rowing; how the boat is running relative to weather/wind and then you "pull a trick out of your bag" to respond to what's happening. Then observe again and adjust. Be flexible and adaptable to the situation. Front of mind compared to back of mind thinking. 20:30 Calls to manage fade - learn personal pace judgement.People are often too conservative and it's rare for people to blow up. The simpler your calls, the better as you get tired. Learn how to be hard on yourself - in the first half of the race you probably won't be tired until the second half. And you get more energy as you sprint to the line. Manage the "sag" in energy so it's as little as possible. Our Faster Masters programs teach this with repeats of distance/time because these teach pace judgement.23:00 Expect the fade to happen and to feel uncomfortable - train yourself to handle discomfort and hold it together. Your fitness training is important.A technique focus on bladework is good as it disturbs rhythm if it's not good. Have self-talk ready to keep your focus. What motivates you? Club rivalry, improved time. I couldn't have pulled one stroke harder without losing my power / bladework / stroke rate.26:00 What's your goal for this race?I did the best on the day is your ideal outcome. Some days you race better and more consistently than others. If you race without a taper this may happen. Over time you will race better. 28:00 What not to sayWhen you are tired you're not very objective. Rebecca loathes hearing "I can see the finish line" it's not encouraging. Marlene hates "looking good" - that's not enough. Cox should tell then what we are doing well right now. There's always something you can improve.Most crews want to respond and perform for their cox. Ten strokes to the finish line when mis-counted it's awful to hear "four more". Always over-estimate. This leads the crew to get frustrated.Times when you can lie to the crew - when the crew cannot see what you can see. They can't verify your words. "Half a length to catch another crew" - a good example.An excellent cox can identify what every person needs and their focus. Get specific, it does not need to always be whole crew calls.Rebecca likes bow pair to get catches in early because the rest of the crew can feel this and add to the change. Free head racing ebook - 8 articles of interest for you.https://fastermastersrowing.ck.page/693a02e0a1Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Watch expert coach and serial HOCR winner, Jim Dietz explain how to position your boat for every turn, bridge and hazard on the Charles River course.This is a re-play of a video recorded in 2021.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
With Kim Degutis (Riverside Boat Club, Cambridge MA) and Heather Franklin (Orlando Rowing, East Arm Rowing, NY). Timestamps02:30 Coxing a four compared to an eight. Heather - coxing a four (front loader) you can't see behind you. My bow seat is an extra pair of eyes stroke telling me if a boat is coming up behind and stroke seat communicates with other crews. It's great for picking a point beware knowing how wide your oars are because you can't see. Kim - the eight has a bigger engine and you can see your rowers and help them with technique calls. The pivot point for an eight is like pin a tail on the donkey - it turns differently from a four because it has more mass to get around the corner. Setting up a turn in an eight is easier for visual acuity. 06:30 Bow loaded four gives a different vantage point. The rowers partially obscure an eight's coxswains view. The eight is the "dump truck" or "freight train" of rowing boats. In a four you have to trust the rowers behind you - you need better boat feel to cox it skilfully.09:45 What to say in a long race.Filling the time can be scary. At the start focus on the rhythm in the boat and steering "inside the gunwales" and to get a good start. The middle section of HOCR is setting yourself up well for bridges and making moves between crews. Overtaking comes later and when the crew gets tired I focus on good technique, rowing smarter not harder and ending with the sprint to the finish line.I can hear the wheels really loud I know they are digging into their seats and the crew isn't floating up the slide. I freeform some motivational calls for rowers specific to them to prevent them zoning out. Or do a silent 5 or 10 where I listen to the finishes - that makes the rowers realise I'm silent and they need to focus.13:30 Kim uses landmarks to structure the race. She brings to the focus onto splits, or a technical point to get the crew out of their heads and to feel the flow. She focuses on little bits on the race course.15:00 Help the rowers to not focus on their pain. We work on this in practice you are a psychology coach.16:00 Working on 2 modalities - prepare them for what's coming up and at the same time get them to stay in the present to make this a good stroke. The cox is part pilot, part jockey. In a head race pilot is a good start. Heather moves between these two modalities but it depends what's happening around you. 18:00 Advice for novice coxswains. Lean into what you hear at practice from your coach. Those things being worked on will be useful in a race. You can't do power 10s all the time. Get more tools in your toolbox with things the crew has practiced.Also know your race packet (joining instructions) so your crew don't have to think.Kim's advice is to re-learn key words the coach uses - don't beat the crew with endless power 10s. Know the major landmarks and have a plan for the technical calls around the landmarks.Look up under the bridges as you may get into a photograph! 21:30 Tips for motivating Heather reminds her crew that there is 100 years of experience in the five of us. We have done the work. We are no less qualified for the race than the Olympians in front of us.Marlene believes that training year round takes a crew to a whole other level.Kim's motivational calls for the main is team-specific and situational. It depends on the crew's culture and needs. No two crews are the same. A good cox dials in to their crew which is the difference between coxes who only steer the boat. Get our. ebook on the Ultimate Guide to Head Racinghttps://fastermastersrowing.ck.page/693a02e0a125:00 Communicating to the crew how to mentally prepare them to row the distance. Heather says the training has to be there first. We do time trials on our local water and a "ghost race" the crews we are racing against. I pretend we are at the race, I do all the bridges. I practice doing crazy turns and passing crews. I make it as realistic as possible. Kim says imagine your arch rival crew in front of you. The cox on land tries to find videos of the race and learn the landmarks from the race map so you're prepared to give the crew an additional kick on the chin if needed. If you need to be the "bully on the river" if you aren't rubbing then you aren't racing.I like to make them hurt if they want to pass us. Have the discussion on land first. I sometimes tell them 'the beer is getting cold on the finish line' and 'there's an ambulance waiting for you'. Anything can happen, people will not yield but whatever happens, I will talk to you as we go down the course so you are aware.Marlene says practicing screwing up and coming back from it. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How do you manage pain? In rowing there's the sport and there are injuries.Blaž talks about how to manage pain. He's a masters rower and physiotherapist in Slovenia.Injuries - what you can do without a medical person to assist.Timestamps02:30 The ABC of pain - how to help yourself manage pain. Everyone has a "medicine box" inside your body which you can use including many modalities.- Pain misconceptions- Mistakes in training.04:00 Not all pain is tissue damage. Some is the result of lactate.Pain does not necessarily equal tissue damage.Pain is individual and MRI scans don't show more damage in athletes who report more pain.10:00 Pain can change your behaviour and so is a "red light" on your dashboard.11:00 Mistakes in training that cause pain.Athletes tend to go into too much training too soon. Either frequency or workout intensity.They don't have good enough technique for the load they put on themselves.Ego gets in the way of rowers.They don't seek proper guidance for training and cross training.When you come back to training after a break, get informed. Search online, use YouTube and make a plan.You cannot teach yourself to row from a book. It's hard to un-learn the basics if you get it wrong at the beginning.18:00 In Slovenia there aren't many masters novices.19:00 By understanding general concepts about pain it will help you experience less discomfort. Exercises on how to treat yourself with foam rollers when you feel pain or you have inflammation.Older people heal more slowly but you can still work to heal yourself. Connect @Therowingclinic on InstagramWant easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Head race challenges - how to deal with things like turning buoys, wind and waves, and staying warm at the start marshalling. Something unexpected always happens in head races - caused by you or external factors. Timestamps01:00 Your experience base is what will serve you well in dealing with challenges.02:00 Challenges -expect the unexpected. anything can happen. Get accustomed to rowing with many other athletes and boats around. Know your response to a range of different situations so you know what to do when a challenge arises.Marcus Buckingham research into why some long distance lorry (truck) drivers had fewer accidents is helpful for us rowers. 06:00 Staying warm in the marshalling area. Wear clothing you can keep on until the last moment. Marlene likes a lightweight wind jacket because it's easy to take off. Can you row in small circles to stay warm? Do the push/pull drill - rowing in place. Keep your muscles moving as much as you can. Are you able to get out of the boat and stay warm on the bank by jogging on the spot? Keep your hands under your armpits as that's the warmest part of your body. And wear a warm fleece hat. 10:00 Avoid sitting still and not doing anything as it is harder to get up to speed in the race if you are cold. Rebecca likes to hang back when the crews move up the marshalling line towards the start line so she can row hard pressure strokes to catch up the crew in front.At the Scullers Head Rebecca worked out how long after the race began that her bow number would be starting the race. She chose to park her boat and go to a nearby pub to stay warm and drink coffee while waiting and watching the numbers pass by.You can take a thermos of hot water in the boat if that helps you stay warm.The Ultimate Guide to Head Racing free ebook downloadhttps://fastermastersrowing.ck.page/693a02e0a113:30 Wind and Waves - things you cannot control but you can row them well.Look at a map of the course and a weather app and work out where the wind will be head / side or tail winds. Where will gusts likely happen?In a headwind, the waves are highest at the start of a straight when you are rowing into the wind. Can you adapt your technique to reflect the wind and waves conditions to reflect the conditions?Read our podcast on rough water rowinghttps://fastermastersrowing.com/how-to-row-in-rough-water/Seek out some rough water training to practice stabilising, and adjust how high you carry the oars off the water. Cross winds push your boat down on one side. On the high side apply pressure into that rigger with your thumb to keep the boat level. 16:00 Keep your stroke length into the head wind it will tend to rob you of your length. Don't let the wind rush you. Control the oars with deliberate movements so the wind doesn't snatch the blade out of your hand. The wind may catch your blade as you square and blow it high above the water. counter this by moving your handles upwards deliberately.If you get a gust of wind, as the gust comes, control your oars and as the gust fades, do a push to get back onto your pattern after the gust interruption.As a cox or steersperson warn the crew if you see a wind gust coming. Push through the gust.21:00 Relax and "rock and roll" laughing made Rebecca relax in a head race with bad waves and she got a good result.Ask locals where cross winds happen on the river.Marlene did the Maine summer head race series on Moosehead Lake with a 5k triangular course. It started getting rough and she thought it was "rock and roll". She focused on one stroke at a time and by the end her footstretchers were under water.22:45 Turning buoys. Sight the buoy first and aim to steer directly at it. Hold water on the inside oar close to the buoy then bring it around with the other oar. Check water with as little force as you need to.After turning do a flying (rolling) start to get going again. Be aware your arm can feel tired after a hard turn as if it's got a cramp. Wiggle your fingers to relax that arm on the recovery as it gets back to feeling normal.Practice turning before the race at full race pace speed. So you know what to expect at speed.It can be tempting when going around the buoy to row off before checking you have the direction right for the next section of the race. Check over both shoulders and aim straight for the buoy - unless there's a strong current you can do a small steering correction to get around it - it's easier to see big buoys from a distance and to steer towards it.Rebecca's preference is to go into the buoy parabola curve on a wide approach and to come out of the turn narrow and close to the buoy.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Race plans - overtaking and being overtaken.00:30 Coach masterclass discussion zoom was about running masters learn to row classes. We learned the diversity of situation and how people problem-solve for their own clubshttps://fastermastersrowing.com/member-register/coach-mastermind/02:30 Race plansFree ebook - the Ultimate Guide to Head Racing sign up to get your copyhttps://fastermastersrowing.ck.page/693a02e0a1Goal of a race plan is to row the best race you can, technically the best you can as you fatigue through the race. What to focus on as you move through the stages of the race to retain good technique and efficiency.Don't question the competitive desire. As the stages of the race progress how to maintain your technique is key. Be as consistent as possible and as aggressive as possible. How much time will the race take? This affects stroke rate choices. 05:00 During your practice work out your most efficient stroke rate with good technique.4.5 to 5k meters is over 600 strokes. Marlene likes to think of this as 600 one-stroke races! What calls do you include in the race plan? Set a common understanding of words you use. 07:15 write down your plan by hand. It doesn't need to be complicated to be effective. What is the focus in this part of the race? You can focus on time or distance for your race plan. Include a plan for mishaps.09:00 Your ideal race performanceThe race plan calls are about keeping your performance as consistent as possible through the race.Slide control in the recovery - Rebecca's crew decided to experiment with how to get the best outcome from our calls. Did it work better with power called first and then slide control called second? Or the other way around?This showcased what was effective for this crew - the coxswain could spot when we needed to be refocused back onto the pattern of movement.Experiment with what works in practice then discuss whether it should be part of the race plan. 11:30 Trials are important - try different strategies in your practice outings. What is your focus? Do you go out strong or conservatively? The Faster Masters training workout programs include test workouts which help you to zoom in on what works for you and what you can do in a race.12:50 Rowing boats take a long time to overtake each other - overtaking it is not a quick thing. You are unlikely to be able to overtake in just 10 strokes. You likely take 10 cm each stroke faster than the other crew - overtaking one person in a crew may take 15 or 20 strokes. Practice scenarios of overtaking on a straight versus a corner turn.Will you approach a turn differently if you are overtaking? Adjust to suit your physiology.15:00 Distance per stroke is the core metric. You can do this with more power through the water or by rating higher. More strokes per minute - your boat should move one boat length per stroke. This takes energy - you need to be able to row efficiently in this new mode (power or rate).16:30 Once you start overtaking keep it going - don't drop back after you have finished overtaking. Maintain your length in the water and increased boat speed. Be as tough as nails and stay at it. so many races come down to narrow margins. Don't be comfortable just getting past a crew. It's different from side by side races. In head races you can't know how fast other crews are going because they may not be near your boat.18:30 Being overtaken is about psychology.If they are faster than you, you should make it hard for them to get past. Keep your stroke length, power and rhythm. Take the straightest possible line without impeding their advance - make them work hard for it.Play within the rules. Rebecca was at HOCR and was getting yelled at by a faster crew calling for her crew to "yield". They didn't steer well and took a longer route, but Rebecca's crew kept pushing on and it took nearly a kilometer for them to overtake. Take your motivation from the fight with the other crew. It was a fun battle that got Rebecca's crew the best possible result that they could have got and trying to deny a good result for the other crew.21:30 There may be situations where more than one boat is overtaking at the same time.Avoid getting penalised. You can judge if you are interfering with the other crew and so if you can get a better course than they do, that's your advantage. Carlo Zezza Book - Winning Head Races https://amzn.to/3sx7em0 Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How to select the right races for your head racing season. Ways to build up to the big race event. Improving race plans and race execution.
Timestamps 01:00 The big event is your focus. It's easy to choose the big event. But the season starts with smaller events. If you are new to head racing choose local events you can do in a day trip. Choose those with uncomplicated courses and reliable water. More experienced racers choose races to help me perform better in your peak event. 3 things to consider when choosing your head races - Conditions Competition - Steering complexity. 04.. 00 Check the rowing regatta calendar David Biddulph's rowing calendars https://www.biddulph.org.uk/rowing.htm#calendars Regatta Central, Row2k, Rowit.nz, are other calendars for different countries. Few people are good enough at racing to just do one big event - most of us need preparatory events to test ourselves out. Get a reminder about fitness, steering, race craft skills all need practice. Work back from the date of your big event and get a race, a race simulation or private match every 2-3 weeks leading up to the big event. 06:30 Choosing events to build up to Have something every 2-3 weeks. Marlene thinks every weekend is too much for her preference. Consider the time it takes to travel, load boats, get equipment to the event - it all takes planning. You can do simulated races too - doing a time trial at home is different from a regular practice outing. Your recovery and age are also considerations if you choose to race every weekend. • Time trial at home • Local race with travel + trailering 09:30 Marlene chose low-key Maine races during summer. for her comeback season. She raced 6 times just to get ready to go back to HOCR in the fall. 11:00 Race execution Make a list of what to do - improve the list as you practice different regattas in order to refine it. Create a trusted system that works for you. This takes a lot of stress off you because you have a reliable timetable. Carlo Zezza Winning Head Races book https://amzn.to/41Smsih 14:30 Create a simulated race at your home water. Do a warm up, check over the boat. See if you can get another club to come and race against you. 16:00 Improving race plans Next time we talk about race plans. Think about your race, what are your strengths and improvement points? Build skills into your workouts - this is what the Faster Masters training programs include. Each workout has technique as well as workout recommendations.
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Volker Fritz talks about ways to teach (and learn) how to row and race a coastal rowing boat. Timestamps 01:00 Volker's background in touring and coastal rowing. The big coastal rowing countries are France, Spain, Italy and Portugal. Germany and UK are getting going more recently. 02:00 touring boats are 10 meters long and are stable and wider. Coastal boats are more suited to the ocean with a thick skin to resist impact from high waves. 03:00 Learn coastal rowing Volker runs a seminar (they already know about rowing) he teaches about the environment. Where are you is the first lesson - consider direction, wind and wave conditions. Make safety assessments. Learn how to get in and out of the boat at the beginning. The seminars run for 1-3 days - this is where you can prepare yourself for a beach sprint or coastal rowing race. It is 70% rowing practice. 06:00 In 2k racing you try to get every stroke the same. In coastal you need to have flexible hands, to leave more space at the finish and be sensitive at the catch. React to an unexpected wave event - if the oar stops in a wave. Try not to lose the oar - it's hard to get back if you let go. Rigging for coastal - a lighter gearing is recommended. Don't have a long outboard. 10:00 In coastal rowing you can go anywhere, there is no defined area. You plan your trip with an app or navigation instruments. Under water hazards can be identified with these apps. They show water depth, the beach type (rocky or sandy). Marina staff are very helpful with information - we depend on this. Local knowledge is important. 12:30 When a flat water rower starts coastal they think because they can row it will be easy. The first thing is getting the boat on the water - you can't carry it on your shoulder. Ways to stabilise the boat when you get on board is challenging. They know how to accelerate, turn and stop because they are the same as flat water rowing. 14:00 Coxing in coastal rowing is an issue when you start and land at a beach. Understand the waves - lateral. fore or aft. You have to understand how to manage and navigate the boat. Accidents happen when people don't handle the boat right. When rowing, how do you cut the waves, how to approach a buoy with wind and current - coxes need to know this. 15:00 Approaching buoys is easy when touring. But in a race everyone wants to be the first at the buoy. The first buoy is the most dangerous part of an endurance race - 15-20 boats arrive at the same time. It's usually 3 minutes from the start - you have to turn and then find the right course. There isn't a rule, but Volker prefers a wider angle of approach and to consider the current. Don't get hit or stuck on the buoy.... you can capsize. 17:00 How to turn round a buoy. In beach sprints the turn is 180 degrees. The best way is a slingshot - have the bow towards the buoy, stop and brake with one oar and support the oar with your body (ribs or stomach) then row on the other side (half slide or arms only). The best rowers turn in 3-4 strokes or less. At higher speeds the slingshot effect is higher. World Rowing is pushing to make this an Olympic discipline and the IOC has said it won't be in the Los Angeles in 2028.
Rowing In Europe is Volker's business.
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Get confident steering your coxless boat for long distance racing.
Timestamps 02:00 Going straight This is the first lesson because if you can't go straight it really affects your steering. Consider your strength imbalances if you have been a long term sweep rower moving to sculling. Equalise your arcs by watching and listening for these three things - Entry timing - Release timing • Pressure If your strength is unequal - don't over-power one side compared to the other, row the same arc. 05:00 steering off a point. Watch your wake - see if it is going straight, keep an eye - your stern. Learn how to set your point off a landmark on the bank like a tree or building. Row away from the point and watch your wake to see if it's going straight. Learn to make small corrections before you are way off course. 06:00 Where the boat pivots is approximately in the middle of the boat. 07:00 Bridges Not all bridges are created equal. First choose which arch you want to go through in the race. For HOCR at Weeks Footbridge you have to both steer the bridge and make a sharp turn after passing under the bridge. Decide where under the bridge you want to pass - is it in the middle or more to one side or the other? This depends on what you need to do after the bridge. Ideally row the course before the race to learn the course. Line yourself up under the bridge so you can see what your points are as you go through the bridge so you know what to steer off. 10:45 Bridge supports are where to focus your line of sight. Two ways to look around in a rowing boat - a glance over the shoulder and a complete turn to see your bow ball and what's directly in front of you. Look for the uprights of the bridge - these are easier to spot than the gap in between. For a bridge you want to go through straight. Decide which upright you want to steer off - choose one (right or left), do a glance, then decide if you need to do a steering correction. If there is a stream (racing against the stream) you may choose to be closer to the bank so you minimise the effect. Take a second glance as you get closer and correct if you need. 14:00 For bridges you go through not in a straight line - know where you need to go after the bridge. Relative to the uprights, decide where you want to position your boat. Is the bridge wider (a highway or motorway)? Rebecca prefers to steer before you go under the bridge so you come out straight for the next part of the course - push off the bridge as you exit it. Line up your stern so you know where you want to go through it. 16:00 High and long bridges like Interstates or motorway bridges. Keep an eye out for posts or markers near the abutments. Bridges often have underwater structures wider than the abutment above the water - these create eddies which swirl the water. 17:15 Corners A sharp corner cannot be navigated with pressure. It takes too long to do. Turning to port - use your starboard oar take a short stroke from catch to cross-over, use fast short strokes. Do as few strokes as possible when steering a corner. This is slowing the boat down so minimise the strokes you take. 20:00 Looking and steering corners. Turn your head to look around without disrupting your balance and rhythm. Practice in training, turning your head (it weighs 15 lbs) without upsetting your balance. Alternate looking around then do pressure steering. Don't steer until after you have taken a look around. The exception is if a crew is closing fast behind you but you can see them coming so don't need to look around. Know where the corner begins for a long gentle corner. Start the turn with a few gentle turning strokes. Then look and go straight for a few strokes, take another look. Then make steering adjustments and alternate looking and pressure steering. Expect to look around frequently. Count strokes to help you make a sharp turn in a practice outing so you know what to expect in the race. 24:00 Buoys Know the race rules - are you penalised if you hit them? Some you can scull over the top of like albano system marker buoy. Or will you be penalised if you hit them? Improve your bladework so you know if you can feather high over the buoys? Turning buoys - if you bump into one they may not turn over and get out of your way. You may need to hold water. as you turn. Come into a turning buoy at an angle. Use a mini restart after a turn to get back up to speed rapidly. 28? Carlo Zezza Book Winning Head Races includes course maps and advice for popular rowing races like HOCR, Silver Skiff and London Tideway Head Races. https://amzn.to/3CSZdtH
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Racing equivalence for masters depends on using time handicaps. Does this work well? Can it be improved? What would you change?
Timestamps 02:00 What are handicaps? Welcome our guest, Christopher Anton, a World Rowing multi-lane umpire. Handicaps were introduced 1980-1990s to try and level the playing field for crews of different age. There are tables which are standard times - based on regatta distance and the masters age groups which then indicate the handicaps by age group. The younger crew starts after the older crew and if everything works perfectly, they will dead heat on the finish line. The regatta organisers publish a set of standard times before the regatta starts. Now in the UK they race over 2 or 3 categories of adjacent age groups. Scotland has a different set of tables than England. 05:30 The timetables have been derived empirically over the years. US Rowing has a formula depending on the average age of the crews which deducts time at the end of the race. There are advantages and disadvantages of both methods. It's an art more than a science. In England the older crew wins about half the races. 08:50 Head races use the tables but this was introduced more recently. The tables were extrapolated out to 50 minute long races. The handicap gets deducted from the elapsed time at the finish. 11:00 Are handicaps a good thing for masters rowing? Christopher thinks generally they are good. They provide racing opportunities where they wouldn't before when insufficient entries are received in a single age group. Handicaps were not designed to enable a 27 year old to race an 80 year old. In UK they tend to use 10 year age bands. They shouldn't be used as a way to get out of giving prizes - Head Races use them to give one prize for masters. 13:30 British Rowing Championships introduced a "Club" race which uses 3 age groups together along with ranking points. This is A, B and C; then D, E and F as a separate group. These show better correlation than age. This is for non-championship events. So they do not use handicaps. British Rowing ranking points explained for seeding each heat in the event. These roughly correlate with speed. With a tailwind the "standard time" for the course would reduce to account for the wind. 18:00 British Rowing are reviewing their handicaps - they haven't changed since they were first set up. The older age categories were extrapolated from the younger ones. Should handicaps, be the same for men, women and mixed? If an F sculler has a 15 second handicap should this be the same for women? Menopause affects women so their times degrade more steeply than men. 21:00 The Concept2 world ranking is a big data source for erg race times as they are globally comparable. More women in 50-60s train more frequently nowadays so we better understand diet and strength training post-menopause which affects race times. There are higher levels of competition into age 70s. Marlene has seen men who stay in good fitness through their 50s and 60s don't get erg times dropping off a lot until they are over 70. 24:00 Are the handicaps appropriate for those new to the sport in their 40s? Pathway for the adult beginner. The San Diego Crew Classic introduced a new rower / intermediate category for masters in their first 5 years of rowing based on Faster Masters recommendation. Skill is a bigger determinant than age for beginners. British Rowing no longer has a novice category. But river regattas are offering races for masters new to the sport. New Zealand rowing offers a. novice year for your first year after you have entered your first race. Masters practice less frequently than juniors and so Rebecca is encouraging regattas to offer events for those new to the sport (3, 4 or 5 years). Christopher thinks British Rowing could look at having intermediate level event races. 30:00 FISA Masters Champs has a big entry for popular events e.g. E1x and FIx. can have 50-60 entries. They put you in heats in order of age - you may be against F age or older. It ensures fairness by age and you can end up in the oldest heat when nobody in the race is actually an F age. FISA has no appetite for change because they have enough entries in every category. By comparison, the World Masters Games has heats, semis and finals so you know who the overall winner is. The skill levels are very different at older age categories. The Euro masters had heats racing together at the end after day for small boats in order to try to find the overall champion. In Australia they have a 10 lane supreme sculler handicap race at the end of the regatta for all the single scull age group winners.
rowing #Mastersrowing #worldrowing
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Rowing your first 2- or 1x race, side by side - What to do - What to expect - Recovering from mistakes
Timestamps 00:30 Why do people learn to row? At the start, few want to race. 02:00 Your first race. You may feel "on stage" at a race and there are eyes on you. The outcome doesn't matter. It's personal 04:00 Learning in small boats 1x and 2- . The boat is your coach it gives you feedback - you will learn steering, balance, run on the recovery. Learn delicate steps which you take into large boats. It's the foundation to build your skills. 06:30 What to expect at your first race. Start by planning the race day. Get from the boat park to your race and back to the boat park. Write it down on paper. Start with getting the boat to the regatta, rigging it, checking your oars, have you got water bottle, how to get to the dock. Getting into the boat on the dock; know the circulation plan, where the warmup area is. How much time do you need to allow to ensure you are at the start 5 minutes before your race? Backing into the start, turning the boat, what is your start sequence, do you need pushes, what are the marker points down the race course, what happens after the race, can you get back to the dock and how will you get the boat and yourself back to the boat park? Use this list to prepare yourself. 08:30 Do you know the course? Can you practice the day before? Take time without pressure to practice on the water. Is there current or stream? Take ownership of the water. 10:45 Make checklists of things you need from packing, things to take in the boat, Timings for starting your preparation, for your boating (getting on the water), warmup. Having a supporter to help you is good. You may have to wait in a queue for a while before you can get onto the water. 13:15 Type two fun - really hard while you do it and it's great to talk about afterwards. Do you bring your family to come along? 15:15 What will actually happen? You may be lucky and it all goes to plan. Plan for the unexpected. Because steering errors will probably happen. What about the person next to you - the crew next to you may interfere with your steering. Have a plan for what to do after interference. Try a rolling start to get boat speed back up after a mishap. 18:30 Marlene's first race. She came off her seat, Mike Teti said "It's only a mistake if you do it twice." Enjoy it. Pick a local, familiar course which is manageable. Speak to someone who is more experienced - what could I have done in this situation? Learn from your experiences. 22:00 Trial practices to help you learn. 3x 1,000 meter pieces with three crews side by side run on Wednesday nights. The fastest person would go up one wave, if you were second you stayed in that wave for the next race; if you were third you dropped down to the next wave. Each wave gradually gets closer together in speed. Head race trial races done internally in your club. Learn how to race when around other boats. Get used to them being near to you. Learn how to call out to them for steering warnings. Practice steering small adjustments. 23:30 In a single scull you are your coxswain - make sure they have seen you if they steer close to you. Call early "Take a look". They can make the steering adjustment. If you think you know what you want them to do say "Steer away" or "Steer to port". You offer them a solution and they may just do it. Collision avoidance.
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Sometimes athletes get very, very tired. Today we will talk about recovering from exhaustion and the power of napping.
Timestamps
01:00 Is it under recovery or over training? Mike Spraklen described it as under-recovery. Marlene prefers this term because it affects your ability to train. You don't have to be fully recovered to train effectively. You feel on "high alert" all the time. 04:00 Six causes of exhaustion noted by Elizabeth Avery, sport nutritionist. - Inadequate sleep - Depression or extreme stress - Acute illness e.g. cold virus - Inadequate nutrition especially carbohydrates - Inadequate hydration - Insufficient dietary iron - can affect vegans, vegetarians and women more. What's the reason? If your training has increased a lot recently, that could be a reason. You should be able to adapt to the new training load. Check your nutrition preferably post training. 06:00 There can be an accumulation of fatigue from session to session. After a heavy training day you may need an active rest day. How to balance your training. Emphasise quality over quantity. 07:45 Adapting to a new training load. Going from 5 x per week to 6x per week. Is a 12% increase in training. Keep to a 5% increase. After a big jump you may feel OK for a day or two, but it will catch up with you. As masters, your cause of exhaustion may not be rowing-related. It all kicks off the same cortisol hormones 10:00 What about naps? Elliza McGrand naps heavily after a heavy training day. She asked the Masters Rowing International group if others had the same outcomes. Listen to your body and respect what it's telling you. Your best recovery method is sleep. People are different with naps - some do it every day. - Lie down and close your eyes. - Set an alarm so you wake up in time. Bodily stimulation comes in through your eyes - rest your nervous system by closing your eyes. 13:00 What is restorative for you? Some people find a daytime nap affects their night time sleep. If you don't tolerate daytime naps, find another thing that rests you. Cooking or gardening, yoga. what do you enjoy? Even walking for 10 minutes has a positive effect to your nervous system. As we age our bodies change - you may need naps now and not in the future. 15:00 Leaden legs can happen after a nap. A good way to revive is to wake up slowly, move slowly, do a bit of stretching, walk gently for a couple of minutes. Even 5 minutes of repetitive activity gives you the same Dopamine hit as a workout. Rowing repetitive cycles are restorative activities to the nervous system.
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The benefits of drills and ways to improve your rowing boat skills.
02:00 Skills in the boat. You have to spend time in the boat to acquire skills. What is your available time for practicing? Choose frequency over long outings. If your crew practices 3 times a week, can you add in a short single sculling outing alone to develop your skills? - Establish patterns - Body sequence - Blade work - Power application - Steering Use structured exercises to learn the pattern. Execute all your drills to a high level of skill - move carefully and deliberately. 05:00 Check your static position first at the finish at the start of the outing. Re-check each outing, especially if your crew lineup has changed. 06:15 Have a plan. Don't just go through the motions thoughtlessly. Pick drill has a purpose. It's a drive suspension drill and also to warm up your body. Be mindful in the boat with your movements. Develop your skills - check your adjustment each outing. Rushing into the outing may not be helpful. 08:30 Skills progression for masters rowers. Faster Masters has written a progression of skills from Beginner, intermediate and through to advanced skills. This is the first time we have ever seen a detailed list which athletes can use to track their progress - tick each one off as you learn. 10:00 How a coach can use the skills progression with a group. Know what each athlete needs to Learn NEXT. More experienced athletes can process more coaching input. Beginners don't need the why. Just orient them to the boat and the stroke to begin with - introduce the why later on. When the coach focuses on the least experienced first it can mean the more experienced don't get coached. 14:00 Challenge the experienced athletes Different skilled athletes in one crew, use the drill to coach both inexperienced and experienced people giving them both something to work on in the drill. 16:00 Getting a new crew together using drills to align stroke patterns. - Pause at hands/body away aligns the timing at the release. Work on this first. Give the less experienced people one point to focus on and something more advanced for the other athletes. Be creative in your coaching. Each person wants individual attention. - Pause at release and observe your finish body position. Check your elbows, posture and feet positions. - Blade tap down - start with oars on the surface of the water when on the recovery. This teaches the handle height on the drive phase. Then tap down 1 cm and progressively increase the depth of tap down. Allows being more precise about the weight in the hand on the recovery. - The rowing in place drill - also known as the Push / Pull drill. Helps adjust hands correctly on the oar handle, learn the body sequence and keep the oars horizontal in both the recovery and the power phase. You can watch the top edge of the blade in the water during this drill. How to get the skills drill progression document. It is part of the Masters Coaching Certification course. https://fastermastersrowing.com/member-register/coach-certification/ Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Join Volker Nolte as he talks about his latest book - Rowing Science. https://amzn.to/3QhyHSE
Timestamps 01:00 Volker has written two editions of the Rowing Faster book and now a third! This is part of the Rowing Science book series published by Sport Kinetics. 03:00 Volker has brought a group of experts together to write different chapters in the book with him editing it. He thinks it is much better having a diverse team to layer down the topic comprehensively. 04:30 This is a follow up to Rowing Faster - first published in 2005 and focused on coaching. The second edition of Rowing Faster included Olympic Gold medalists writing introductions to the chapters. 06:00 In this era of misinformation it's important that rowing is presented in scientific and well researched way to set straight some of the misunderstandings and bad information. Ideas like "even splitting" in races are a good example of this.Volker took scientific data and analysed it and can prove that it's misguided to see to even split a rowing race. Rowing needs this book now 09:00 Too often stylistic differences in rowing are presented as facts. Volker believes rowing science helps by giving the reader ways to understand using a speed coach. Analysing speed and stroke rates allows you to see if there are correlations. 12:00 What is rowing science? Try different things in the boat and by testing you will learn about what is effective. Create knowledge about the physical and social part of rowing using theories which get empirically tested and assessed. Prove things by measuring. 14:30 All rowers will benefit - get comfort in the boat, some speed and learn from Rowing Science. 3 Things a Rowing Coach will learn Volker did a Q&A with a club recently and all the questions were answered in the book! All rowers have questions and want to know answers. Every chapter has things you can tae with you for your rowing practice. 17:00 Is lactate positive or negative? This is an area where Volker has revised his thoughts based on new science. He explains that lactate is a source of energy and is positive, the pain burn comes from the acid which comes with the lactate. Paula Jardine and Gunnar Treff write about this. - Brett Smith presents his ideas about how New Zealand rowing is so successful. - Penny Werthner writes about team culture and its importance, how to create it. - Volker's chapter is about rowing blades and what each type does. 20:30 The art of coaching rowing The book title should make you excited - Paula Jardine brings ideas about how the brain works to learn new technique using repetitions. Learn rowing by letting people do it and the more often they do it, the better they get. Coaches talk too long when working with beginners. The art of coaching is to involve everyone as much as possible. On top of this, there is no art without science. You have to know how rowing fits together, know what you're talking about. Develop your own art on top of the science. Most rowing is based on similar theories, the better athletes are using the best theories. 26:00 Copying someone else's coaching method doesn't usually work. Experienced coaches should not feel threatened by less experienced coaches who want to video them, learn from them. Sharing your expertise as a coach should be seen as a threat. A new coach can't replace you. 28:30 Volker learned from mentors, including Thor Nielsen. He invited Volker to Italy to his training centre. After watching Thor coach, he asked what he was doing inviting guest rowers, guest coaches and sharing his knowledge. You're telling them your training plan and allowing them to take your secrets. Thor said, "You cannot grab something with a closed fist." This was a concept that I really like - I offer all that I know in the book Rowing Science. Buy your copy of Rowing Science by Volker Nolte https://amzn.to/3QhyHSE
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Tim is the club coach for Monmouth Rowing Club who won the Victor Ludorum Prize at the 2023 British Masters Rowing Championships.
We discuss his methods, what the club is like and how to replicate success.
Interview Tim Male Rowing Coach 04:00 Monmouth Rowing Club - the town rowing club draws people from around 20 miles away to join. 05:30 The club had talented individuals but rowed in small groups. Focus on private projects. Fragmented. Big projects require co-ordination. 06:30 Changes Tim made to the Club culture to bring people together. - Rowing together - Mixed crews - 60 active masters rowers. Some were very inexperienced LTR graduates. - The "club group." - The" performance group" men;' women. Everyone rows together for regional and local events. 09:15 Private Projects abandoned. Getting value from coaching was the main draw. Subscriptions increased to pay for the coach. Improved performance from a universal structure with coaching and training structure. 11:00 Coaching has broad goals regatta dates, training in 4--5 week blocks. Each gets 2 coached sessions per week. Rest are self-guided.Tuesday + Wednesday evenings are long rows with priority given to one group each day. Sunday coached sessions at fixed times of day. 13:45 Pathway to Victor Ludorum Season One, they raced one day at British Masters and finished top 5 in sweep events. Under- represented in sculling. Season Two, decided to race both days and incorporate the dub group to step up to race the non- championship events. Anyone who has not won a championship event can race non-championship events. 17:00 Progression pathway for new athletes so they race similar skilled people 18:15 Crew selection using subjective and objective factors: 1) Technical capability 2) Team building commitment, reliability 3) Coach ability and capability to change. Allowances for frequency of training.1k Weight-adjusted ergo tests for men for choice boats. Target was top 3 in Victor Ludorum. Training fitness to be able to do up to 6 events over a weekend. Up to 12 races. Points mean prizes. We operated on the picket fence mentality as long as they got points towards the main challenge. 23:00 Future plans Take the club to International events like the European Masters Championships, Head of the Charles, Local regattas with unified club events, and Autumn head race targets. 25:00 Advice for another club who wants to build a competitive pathway. Generate the culture first. With Masters Rowing there is a range of people, capability and experience. This makes crew selection tricky. Uniform rowing style so swapping crews is easier. You need a broad scope for success and developing from "underneath" (less skilled people).
https://www.monmouthrc.org.uk/post/british-masters-victor-ludorum
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Join Monmouth Rowing Club's Tim Male as he talks about his season with the club and how they won the Victor Ludorum £1000 prize. Timestamps 02:00 Interview Tim Male 04:00 Monmouth Rowing Club - the town rowing club draws people from around 20 miles away to join. 05:30 The club had talented individuals but rowed in small groups. Focus on private projects. Fragmented. Big projects require co-ordination. 06:30 Changes Tim made to the Club culture to bring people together. - Rowing together - Mixed crews - 60 active masters rowers. Some were very inexperienced LTR graduates. - The "club group." - The" performance group" men;' women. Everyone rows together for regional and local events. 09:15 Private Projects abandoned. Getting value from coaching was the main draw. Subscriptions increased to pay for the coach. Improved performance from a universal structure with coaching and training structure. 11:00 Coaching has broad goals regatta dates, training in 4--5 week blocks. Each gets 2 coached sessions per week. Rest are self-guided.Tuesday + Wednesday evenings are long rows with priority given to one group each day. Sunday coached sessions at fixed times of day. 13:45 Pathway to Victor Ludorum Season One, they raced one day at British Masters and finished top 5 in sweep events. Under- represented in sculling. Season Two, decided to race both days and incorporate the dub group to step up to race the non- championship events. Anyone who has not won a championship event can race non-championship events. 17:00 Progression pathway for new athletes so they race similar skilled people 18:15 Crew selection using subjective and objective factors: 1) Technical capability 2) Team building commitment, reliability 3) Coach ability and capability to change. Allowances for frequency of training.1k Weight-adjusted ergo tests for men for choice boats. Target was top 3 in Victor Ludorum. Training fitness to be able to do up to 6 events over a weekend. Up to 12 races. Points mean prizes. We operated on the picket fence mentality as long as they got points towards the main challenge. 23:00 Future plans Take the club to International events like the European Masters Championships, Head of the Charles, Local regattas with unified club events, and Autumn head race targets. 25:00 Advice for another club who wants to build a competitive pathway. Generate the culture first. With Masters Rowing there is a range of people, capability and experience. This makes crew selection tricky. Uniform rowing style so swapping crews is easier. You need a broad scope for success and developing from "underneath" (less skilled people). 27:15 Marlene's impressions of Monmouth Rowing Club's success It takes a lot of organisation, time and thought for reorganising the group and writing a strategy for managing 60 masters. Blending the groups together and mixing crews was clearly challenging. A purposeful structure. 28:20 Rebecca believes that creating a pathway was crucial to underpinning the later success. Helpful to introduce a new challenge for experienced athletes. New skills in small boats help improve the big boats as a win:win situation. Fitness was crucial to the success. It helped having athletes who already knew how to train hard and race hard. combining with the less experienced people helped teach them how to row hard. Knowing how to race is a whole other level of rowing and the competitive mindset. 30:00 The structure of the British Masters Championships having two events also helped. They could blend the experienced with the less experienced and still win points. Tim emphasised the importance of being coachable, flexible so you can row in multiple events. Recovery from races - he who has the best recovery between race events wins! Rebecca likes that they support local events and sees this as a pathway to teach racing to less experienced athletes. It is a lower investment in time, money and travel. 33:00 Learn to rowers come to racing gradually. It takes a while for them to see the attraction and to get confident enough to row hard. Read about the win https://www.monmouthrc.org.uk/post/british-masters-victor-ludorum
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- What to look for in a rowing boat, how to assess wear and tear and what can (and cannot) be repaired. Holes flagged out Hairline cracks on riggers Speak to Boatbuilder 01:30 What to look for in a rowing boat? Right size for your body weight is the number one consideration. Then check our podcast last week on buying a new boat - the same issues apply. What is your budget? 03:00 Height of deck relative to the water surface will show you whether a boat is the correct size for you. At the extremes of the weight ranges you should check carefully whether it will fit you. 04:30 Find the serial number of the boat you are interested in. When did serial numbers start getting added to rowing boats? Serial Numbers Post 1992 Barcelona Olympics it became standard practice based on FISA (World Rowing) boat standards. Call the boat builder what was the build weight? Year built? What hull shape was it designed for. History of the boat - how many owners has it had? 08:30 What questions to ask the vendor.
- Major repairs or structural damage
- Is it heavy? Know how much a 1x weighs on minimum (14 kg).
- Cracks or blemishes on a rigger e.g. hairline fractures
- How much has it been rowed? 10:00 What comes with the boat? If this is your first boat purchase - rowing electronics, slings, oars to set you up. 11:00 What will make it the way you want it? Consider the wear and tear on parts Shoe size may be wrong but isn't a reason not to buy a boat. e.g. oarlocks, slides, seat wheels, shoes, canvasses made from canvas all can be replaced. 14:00 Red flags which you should be alert for
- Hull pits and cracks
- Boat skin condition - is it oxidised?
- Gel coat condition - turn your head and look sideways down the hull.
- Check the dents using a torch - if above the water line it's more cosmetic. But if it's below the water line it could be more serious and cause leaks. Always try the boat and use your instinct - does it feel nice to row? 17:00 What repairs has it had? Did it go back to the boatbuilder to be fixed? If it's painted over you cannot see the repair. Major repairs are a red flag. Any repair will add weight to the boat. Does this matter to you? 18:45 DIY Improvements to your boat Look at the V-splash saxboard behind the cockpit - wobble them with your hands and see how robust they are. Also stand next to the cockpit next to the shoulders/knees where the riggers attach - hold the sides of the boat and pull your hands towards each other. A broken shoulder lowers the value and needs repair For wing rigger boats - check for hairline cracks along the flange where the riggers mount. You might need a bow ball, the number slot, scull grips. 21:00 Respray the paint and your boat will look like new. Hull integrity is the key consideration. Marlene refurbished her own first single. Rigger holes - check they aren't flogged out and enlarged. This means there is play in the rigger - you will need to get these fixed. Over-tightened rigger bolts / nuts can add indentations to the shoulder and you can add a large penny washer to hold the rigger more securely. 22:30 Haggle on the price. Any purchase is a negotiation. Ask the vendor to suggest a price reduction if there are things you want fixed. And ask the boat builder what they think it could be worth (ballpark figure). Some boats hold their value well if taken care of. Ask the vendor to suggest the price first.
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Exciting times - how to find the boat that's right for you. Top items to check from budget to accessories. PLUS bonus - how to test a boat on the water.
Timestamps 01:15 Buying brand new - start with your rowing plans? What will you use it for? - Recreation - High performance shell - Racing or not racing - Your water - flat or rough open water? 03:00 Boat size for your weight. You should choose a range of weights to reflect your needs. A 15kg range is normal - from below and above your mid-point. The test is can you get the oars out at the finish while rowing square blades? Different boat builders have multiple hull shapes - mid weight and heavyweight hull shapes. 05:00 Your physical proportions Have you got a long or short back? 06:00 Price budget for your new boat. Things that cost more and add to the overall price - boat materials - - rigger choices (aluminium or carbon fibre) or reverse wing - shipping from overseas manufacturers 08:00 Accessories add cost. Here is a list of things which you can add Shoes; electronics, carry slings, oars (blade design), a boat cover. 11:00 if you know the hull you want ask the manufacturer for different priced materials which use the same hull mould and cost less. You can make custom seat tops (Carl Douglas); adjustable height seats, buy your riggers direct from the rigger maker. Durham Boat make carbon sweep riggers and Carl Douglas makes side-mounted (Euro) riggers. 14:00 Storage and transportation Where will you keep your boat - is there a rack at your club? Or at home? Is there a waiting list for club racks? Consider a roof rack for your car. Can you lift it on top of your car? Tim Crooks and Burnham Boat make car carry racks. For outside storage consider getting a boat cover or boat bag to keep the UV rays off the hull. Make your own roof rack using a ladder - the span of your car roof alone is insufficient to support a 7 meter long single scull. Can you slide your boat up onto the car roof rack when loading it unassisted? How heavy is the boat with its riggers - can you lift it above head? 19:00 Ordering your new rowing boat. Contact the boat builder and ask about lead times. How long do you have to wait? Their estimated time needs a cushion - align with your seasons. Order in October for a March delivery. Extra lead time may be worthwhile. Do they require payment - what are the payment terms - deposit, up front, payment plans may be possible. The earlier you tell the boat builder of your intention to buy - will put you onto their build schedule. It's exciting putting in your boat order. 22:00 How to test a boat to find what's right for you. Measure your current boat first - know what you are used to. The length of oars and inboard, the span, spread, the footstretcher position in front of the pin, the seat to heel cup, the oarlock sills height above the water surface (measure when sitting in the boat). Ask to try out someone else's boat. Adjust the trial boat to match your normal rig. Footstetchers are particularly important when testing a boat. Make the height washers reasonable for you. This affects your perception of the performance of the boat you are trying. 24:15 Comfort is the first consideration. Every boat rides a little differently. How does it feel? Listen to the sound of the boat as you row it. Test rows what to cover (have a speed measure with you). Do a normal warm up. How do the balance, height, blade grip at the catch, seat and slide feel like? Do some pieces in the boat 500m or 2 minutes at 24 (firm pressure) and 2 minutes at rate 30. Row in the same direction if it's windy so your speeds are comparable. Do some racing starts. Record your speed measurements so you can analyse the results afterwards. Testing a recreational or coastal boat - you may not get as high stroke rates. Try different types of water - choppy water, open water, get into the waves, get some flat water too. Can you manage the boat alone? Does it beach launch well? Where to store life jacket, a dry bag and your water bottle? 29: 00 Try as many brands as you can. Camps who supply boats can give you opportunity. The manufacturer's representative can introduce you to local owners who may loan you their boat to test out. 31:30 Customer service. Ask other owners how good the service is. Ask about popular spare parts - does the dealer carry these locally? Who do they recommend for repairs?
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Selma is a rower and coach from Iran now based in USA. She's a multiple Asian medalist, experienced Junior coach (former national Iran rowing team Junior Head Coach). Soulmas uses Selma as a nickname. She is mentored by Paul Thompson (Rowing Australia).
01:00 A sporty childhood with her Father who was a wrestler. She competed for Iran in slalom kayak first and then later in rowing.
02:00 she had an accident on a class 3 race in Slovakia and injured her shoulder. She spent 5 years in the national team and then coached the women's team for 7 years. 03:30 What made you want to go to the Olympics? Iran has a talent recognition system for under 16 year olds. At 2000 Sydney Olympics she watched the broadcast. She was dazzled by the opening ceremony. "I wanted to be part of the glory." The suffering and pressure of sport is motivating. A string from my heart was connected to the Olympics She entered the Canoe Slalom competition in Poland. A third grade river is very tough. In 2008 watching the Olympic parade in Beijing she felt a part of the team even though she didn't get picked - a grudge. She wrote a note on paper and stuck it to the inside of the closet to read her motivation to go to the Olympics. 09:00 Rowing is carefree on the outside and a war on the inside! She joined the national Iran rowing team 6 months later. Her physical preparation from canoe helped her become a national champion. 10:33 London 2012 qualification was against continental (Asia). The process started many years before. As long as she didn't remind herself that she was in the Olympics, focus on the same routine as for a World Cup kept her focus. The opening ceremony was like a full moon in my imagination - I was laughing with my whole heart the whole time. It was like a luminous vacuum with loud voices. Indescribable feeling, incomparable. People's eyes are as individual as a fingerprint. 14:30 A day in the life of an Iranian Rower At a camp I always cared about my sleep. I forced myself to sleep 8 hours plus a nap before practice. Fatigue after training is physical (and normal) but with sleep it ends. I read an article which said a nap for 30 minutes can increase performance for 10 seconds. Training session recording and I trained as if it was a race. I wasn't faithful to the training percentages, although I regret this now. In my free time I read psychology books. Ekaterina Karsten from Belarus used to knit at camp so I did it too - hats and scarves for my friends. 18:00 I liked all the training except running. I was a conservation person, trying not to get hurt as much as possible. But I couldn't prevent some injuries. I withdrew from the national team camp in 29:30 I tried to be the first in every day but not the best of the team. This helped prevent my mental exhaustion. I was one of the older athletes which created an expectation among teammates that I would be perfect and the best. Being a bit older I was really determined. My strengths were commitment to reach a goal. 21:00 In 2017 I was the coach of the national youth rowing team. I was guided by a very experienced coach. He'd spend hours adjusting the rigging for one person on their boat. His style was quick hands and slow slide with a lot of low rate work. In 2020 her athletes qualified for the Argentina Youth Olympics. She applied through World Rowing for a female coach development programme. It was great to meet other coaches and get improvements. This is what paired her with Paul Thompson. He mailed me his books to Iran for me to read. I was one of the few trainers in the country who had access to these resources. My LW2x qualified for the Tokyo Olympics and got the best ranking we'd ever had. But due to the covid restrictions they couldn't take park in the event. He is one of the massive coaches in the world - flexible and strong acceptance of high performance by coaching 3 different world countries (AU, CHN, GBR). 26:30 On the advice of a friend in 2010 I wrote my dreams in a notebook and wrote 110 wishes in it. These weren't only for me. So what should I do? After the Olympics I'd finished my long term plan. Then I opened my wish book by accident. I came up with solutions of my crisis of aimlessness. Following them like a checklist will make my dreams come true. This grounded me. I decided to emigrate to Europe or America and so I went back to my rowing training, continuing it through to 2014. After the Asian Games and winning 2 medals I decided to give up rowing full time. I chose to move to USA. 30:30 I coached the Iranian junior team while waiting for the immigration system. in 2022 my visa came through. Salmaz is now looking for coaching work in rowing clubs in USA. I am building my life from the ground up.
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Boats break, crews crash but it's not always terminal. What you can do to maintain rowing boats yourselves, keep costs low and how to find good rowing boat repairers.
Timestamps 02:00 Rowing Boat damage - goal is to minimise. Causes of boat damage. - Handling the boat in/out of the boathouse. - Steering and not paying attention to where you're going - Colliding coming into a dock incorrectly - wear and tear on your boat requires replacement consumables - things wear out. 04:00 For things which slot together or touch, consider both parts. Wheels of seats, tracks / slides, wheels, oarlocks and oar sleeves/buttons. If one is worn also look to replace the other nearby parts e.g. tracks AND wheels; oarlocks and sleeves. 05:30 Notice what is wearing out. Keep an eye on them so you can decide when they need replacing. 06:00 Boat Maintenance Check boat before going out on the water. Put the boat on trestles. Quick scan for tightness of thumb screws. Also when wiping down the boat after rowing - did you notice a rattle? Weekly boat washing allows you to check if things are broken. Things work loose and so vigilance is a good trait. Keeping boats clean goes a long way towards reducing wear and tear. WD40 lubricant is not good for sealed bearings so don't use it, choose a silicone spray instead. Dirt clogs up moving parts in a rowing boat. 11.00 spare parts for clubs You need a tools box and a supply of consumables which are kept easily to hand for quick fixes while washing boats. Make it easy for your members to fix these things fast. Washers and nuts, adjustable pusher-outer spacer washers, shoes, seats, gates, steering wire, hatch covers, undercarriages, metric and imperial nuts/bolts, oarlocks, wing nuts, top bolt nuts, foot stretcher bolts, seat wheels, shoelaces, slide end stoppers, under-slide wing nuts, bow balls. If you buy replacement parts, always buy two! 13:00 Minor repairs The most common thing that happens is a small nick in the hull under the water level. Use tape to cover dings in the gel coat and paint. Cut the tape with scissors. Rub over the damaged area, cut the white tape on when the area is a warm so you get a good bond. Larger dings that go through to the honeycomb layer - this needs a waterproof repair. Get epoxy and a repair kits for hull holes to do yourself. Micro-balloons are like a fine powder which you mix into the epoxy to make it thicker to pack into the hole. Makes it more solid. Buy a small pot of touch-up paint from your boat builder. Or if you have coloured boats, a boatbuilder recommends making it look nice by using a PVC wrap like they use on cars. It costs less than a respray. And if you have a problem, it's easy to replace. Get the skill in the club to find people confident to do a repair. Keeps costs down. When equipment looks nice people look after it better. 17:30 find a local repair shop. Use a professional who understands carbon fibre. They don't need to be boat / rowing experts. Some boats have to go back into the mould to repair if it is more substantial damage. That is a professional job. 20.00 You can get a boat resprayed. Remove the internal fitments yourself, get it sanded back, resprayed and then refit the foot stretchers and internal fittings yourself. Repairing the wooden Stampfli quad in blond mahogany. 22:00 Paying for repairs. A challenging topic you need to have a club policy. Know what the insurance excess (deductable) is. Some clubs levy members when they don't want to make an insurance claim. Some portion of membership dues can go into a repair fund for parts, materials and professional help. Trailer repairs were paid for with a 20p (UK) levy on all people going to race. Can you get a fund large enough to pay the insurance excess. Plan over the long term for the recurring costs e.g. trailer tyres. Do you keep afraid to care repairs 26:00 Look at the lifespan on equipment. Do you sell boats second-hand? What is the best age to sell a boat so you get a good price and invest into new equipment. Or do you use boats "to the limit"? What can you do with old boats so they don't go into landfill? Can you sell them to restaurants?
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18:30 Racing is happening - do you need to improve your steering before the big day? Join us
Timestamps 01:30 Steering a buoyed course - there are hazards you must overcome. Kim Brennan's Rio Olympics final - she gets moved by wind and her oar goes over the buoy line. It could have cost her the gold medal. 04:15 Notice you are off course You have to be able to go straight off the start - practice not steering during the start. Know how to manage wind. Invent a way to practice this at your home waters. Practice lining up with other crews as well - part of the jeopardy of starts is you don't know what other crews will do. Is it you who are off course? Train your consciousness to notice - watch your stern and the wake ripples, watch the parallel lines of the buoys. Use your peripheral vision to judge your course. 07:00 Whose job is it to notice? Stroke is the person who can judge alignment best. 08:00 Steer gradually is usually best. If another crew is coming into my lane, Rebecca tries to hold her course. This takes confidence in your ability. Don't steer away from them. If they overlap you concentrate on getting your oar in and out without clashing. Make it clear to the umpire / referee that you aren't at fault. 09:00 If you are doing the calls - warn your crew. Let them know something is happening, don't look around, just do it. "Feather high" or "Pressure port". Tell them when you are through the hazard and want them to row even pressure by calling "Even" or "Straight". 11:15 Bow can also steer with pressure without telling the crew to join in. Pressure steering can enable the crew to keep rhythm and length much better.
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12:30 Toe steering to correct course How to correct using toe steering - first correct back till you are in the middle of your lane, then correct back to get the boat straight in the lane. That often affects inexperienced steerers. Watch the video to see the pen demonstration. Practice steering off a point on your home course if you can. Travel to a buoyed course to practice. Rebecca uses the call "straighten up" - note that the 3 seat is well placed to judge when the boat is in the middle of the lane. The boat pivots around the mid point of the hull, not under where stroke sits. Start the correction before you get to half way across the lane. 16:00 Risks from poor steering If you impede another crew you risk disqualification. Know what flags the referee / umpire holds and what they mean. When the stroke didn't tell cox what a red flag meant... we got DQed. Equipment damage or breakage or lose an oar if you hit a buoy. Rowing a greater distance if you don't go straight. It adds distance and time to your race. 18:30 your crew can lose rhythm & length- they end up concentrating on the wrong things as they focus on the steering not working hard. It's a huge distraction. 20:00 Benefits of learning. It is a worthwhile skill to learn. You will be a desirable person in every crew if you can steer. It's a bigger risk having an inexperienced person steering. Borrowed boats aren't necessarily set up right. Check the fin is straight. And check the rigging. Button/collars can slip on the oar. 22:30 New book - the Female Body Bible by Baz Moffat, Dr Bella Smith (the Well HQ). https://amzn.to/3Xx7YDk
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Learn from each event you do so that you can personalise your pre-race preparation.
Timestamps 01:00 Pre-race checklists - how to prepare before the regatta and how to improve through the season. Ritual of things to do to get ready for competition. One day before, get everything you need together. Add elements of structure by packing and folding your clothes. 03:00 Do repairs to equipment / adjustments before you leave home. At the regatta there are so many distractions and it's easy to make mistakes. Take enough food with you. Your normal food and additional snacks. At a new race course, know where the bathrooms are, where to get water, how long it will take to walk your boat to the boating dock. 05:00 Equipment checklist - car rack, boat, seat, riggers, oars, slings, electronics, bow marker numbers, tools, seat pad, spare fin / collar / oarlock, duct tape. Clothing for whatever weather you might get - row suit, tights, pants, wind shirt, sweatshirt, socks. Also have an extra bag of clothes if you might get wet. 08:00 copy the checklist for each regatta, copy it and update for each event. Nerves and excitement mean you can forget things. Have your GPS and road map, hotel room, entry confirmation, know how to get to the race course, a pop up tent to rest between races. 09:45 What to do immediately Where to put your boat, rig it, tie it down. Know who else is using the boat and knows where they are and the oars. Organise your "pad" and your trailer.
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11:15 How to assess after the race. Look at the entire 24 hour period before the event. Write down 10 things which went well for you. You nailed these! Sleep, eating, boat readiness. The warmup, the start etc. They can be subjective or objective. Then look at 10 things which could be better for the next regatta. Note these and decide what needs to go on the checklist and what needs to go into your training programme for the next race. Consider the big picture. Then reflect on this at the end of the season. 15:00 Ten things we wish we'd learned before going to race overseas. A new article on the Faster Masters blog. https://fastermastersrowing.com/take-a-group-to-race-abroad/ 16:00 Racing overseas with a time difference - plan for this ahead of time. This takes an adjustment. If you arrive and can race within 48 hours of arrival, that's will work fine. If you don't and it's longer than 48 hours you need 1 hour per day to adjust to the new timezone. Also consider altitude and its effect on you. If your race time is significantly different from when you normally train, try to schedule practices at the time of your race. Learn how to manage your meals and your body.
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Nobody wants to look like a lump clumbering around. So what's the best way to get into a single? And how can you adapt that if your mobility isn't what it once was?
Timestamps 01:00 Single sculls - how to feel safe getting in and out. 02:45 The basic method demonstrated Nathan Benderson Park - How to: 3 ways to board a rowing scull https://www.facebook.com/watch/?extid=CL-UNK-UNK-UNK-IOS_GK0T-GK1C&mibextid=2Rb1fB&v=1168574316827619
Start with positioning the blades. Ensure the handles overlap or are touching so the ends butt up together. Hold the handles with both in one hand (the hand closest to the water). Create stability by putting upward pressure on the handles. Push the seat backwards on the slide so you have enough space to step onto the deck of the boat. Put your (closest to the water) foot onto the deck. Transfer your weight onto that foot and bring the other foot over from the dock to join it. Lower yourself onto the seat (keep pulling he handles up)
05:30 She makes useful remarks about how the wind is pushing the boat away from the dock and how to ensure it doesn't drift away while you are getting into the boat. Get into the habit of first assessing the wind and weather conditions before getting on the water. This is a good safety practice.
06:30 Hold the handles WITHOUT your finger between the grips. A better way to hold the scull handles when getting in and out of the boat. Create a triangle of strength with the oar handles to make the boat more stable. 07:40 Getting into a single from a seated position. Position the oars in the same way as for the basic method above. Sit on the dock and hold the handles in the OTHER HAND (the one closest to the dock). Keep upwards pressure on the handles. Position the seat and place your other hand behind the seat (closer to the bows) on the deck. Pull your feet close to your bum (butt) and use the hand on the deck to push up and lift your bum across onto the seat. Simultaneously push on your foot (the one furthest from the boat) to enable you to get your bum off the ground and over the gunwale / sax board of your single. Sit on the seat. Bring your other leg over into the boat.
09:45 Rowing with adaptations Athletes with knee issues won't be able to do this seated method. Know some variations which you can suggest to these folks. It's important they feel safe getting into a single scull. Adaptation #1 - hold the rigger for them Adaptation #2 - they need two hands to push up their body weight so cannot hold the handles. You hold the oars and /or the rigger for them to create stability. Adaptation #3 - start kneeling all fours and 'roll over' to sit on the seat. 12:15 Swan poo on the dock. Add cut down yoga mats to the dock so you can sit / kneel on a clean surface.
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13:30 Standing push off into a single scull Standing push off John Tracy - the standing push off method of getting into a single scull https://www.screencast.com/t/XElhObsd7R 15:30 Push out the water side scull, position the seat and place one foot on the deck of the boat. Hold the rigger or bank side blade shaft with your hand (the water-side hand holds the oar handles). This allows you to balance and control your body weight and create stability as yo transfer weight from the dock to standing in the boat. 16:16 As you push off you want a lot of weight on the foot on the dock so you can give it a big push. As he pushes, he transfers weight to the foot in the boat. Balance is achieved by controlling the tilt of the boat by holding the oar shaft or rigger. Stand with both feet on the deck and sit down. 17:15 the bank side blade is still on top of the dock. Pull this oar towards you - ensure it's squared - use the oar tip to push out against the side of the dock. The other hand holds the entire boat level while the oar rests on the surface of the water. You can hold the single level with only one hand/oar.
19:15 Other considerations - once you have the basics. Get a friend to be nearby to catch a rigger if you get unbalanced. Boats tip a lot before you fall in - try rigger dipping. Work out how far you can tilt the boat before you fall in. Get in and out of your boat safely is a good way to learn boat handling skills. These promote safety and control in different weather conditions.
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Pair oar boats are fun and a huge challenge. We discuss what you should do when trying a pair for the first time and what makes pairs go fast.
Timestamps
03:00 set up the rig correctly - handle at the right position - release at the same place - oar handle height. Set up to the pin work through position so you are both the same. If you don't know what this is, ask us!. 05:00 You can adjust inboard/out- board to unique settings for this crew. 07:00 Who sits where? Stroke - needs to be regular and rhythmical. Strength of the rowers affects seating - bow has more leverage so weaker athlete can go here. Who steers? 09:00 Experiments are encouraged. 10:30 Fast pairs are good communicators Technique - hand heights on the recovery must match. Practice your hand heights and high balance. 12:30 Stability on the recovery. Find exact timings - arms, squaring, body rock etc. Sequence together. Use physical reference points to guide you. 15:00 Who feels things more? Body awareness is needed - control your weight as you go through the stroke. 17:00 Choose a gathering point where you focus on being precisely together in timing and body position. This creates synch between you. 19:30 Match your power curves Use land ergs to wore on this. Initiate the power in the same way. 21:30 Steering a pair. Use pressure more than the rudder. Recovering from a mis-steer is a critical skill. Build steering habits into your practices.
Pairs are fun - a worthwhile investment in time.
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Our third episode to help you master rowing square blades. Three drills to build your skill and confidence.Timestamps01:00 The finesses you need to get confident doing square blade rowing and sculling. Start with episode 1 to get the early drills. The set-up is critical to getting stability before you try the advanced drills.20:00 3 on 1 off drillDo 3 strokes square then 1 feathering. Get boat speed from the feathered stroke.Try the other way around if you are less confidence. Commit to the square stroke; don't give yourself an "out". When you do the square stroke, leave the blade on the square.Check your hands nest through the crossover; check pressure down is equal on both hands.04:00 the POINT of learning square bladesSquare blades gives you the skill to control the blades when the water is rough.Time your entry and exit in isolation from squaring / feathering. Get more finessed with timing.05:45 The Swinford Switch drillWork in 10 stroke blocks; 10 strokes square on port; 10 strokes square on starboard; 10 strokes square on port etc. Do this as long as you can tolerate it.07:30 Rebecca's variant: 10 strokes normal rowing; 10 square stroke side (feathered bow side); 10 square bow side; 10 square on both oars; 10 strokes feathered again.08:00 Marlene focuses on the feathered oar to keep concentration. Be aware of the correct weight in the hands so the oar is high enough off the water. The feathered hand sets the rhythm for you. You can hold the boat level with just one hand. Keep lateral pressure into the pins for the switch over stroke.09:00 Pause at hands away then feather drill.Come out square and hold the oars square pausing at arms/body away. During the pause move to feather, continue the rest of the stroke. For bladework handling this is a really good drill.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Two more drills to get yourself rowing with square blades. And tips on ways to practice.Timestamps01:00 Recap last week's drills. Progressively add these exercises - the ladder of learning concept.You can always do more of the basics.02:00 Row CirclesDrills of two types - isolation or exaggeration. This is an isolation drill - row with one oar. Stabilise the boat with one oar while you practice. This is good for self-coaching as you can watch your blade. Get your release timing perfect.Practice the tap down - do it as a progression moving from arms only to full slide.Ensure you are entering and exiting the water correctly. How much weight in the handle do you need to maintain the shaft height above the water.Ensure the oar not rowing is resting on the water and maintaining the balance of the boat.05:00 Try looking at your handle while doing this. A visual reference for yourself.Look past the handle to something beyond so you know if your hand is not in line with that point you're not at the right height for square blade rowing.Join the Faster Masters Rowing Training Group on Facebook for discussion and support.https://www.facebook.com/groups/26160761149230207:00 Delayed feather drill.This is an exaggeration drill. Release square, when hands change direction away from the body, then move to feather off the oar.This can also be done as a slide build progression.If you've never done this before, add it to your rowing in circles work (above). Visualise a soccer ball on the water behind your blade - make the oar go up and over the floating ball.This drill fits with the Episode 1 drills.Do make the drills challenging - switch them up. 10:00 Do the drill for 10 strokes and then go back to normal sculling. Reduce your tension then return to the drill. Score yourself for your tension (low) and quality of strokes.Are you more dexterous on one side?Go back to the stationary stability drill to help fix this.12:00 being able to lift the blades high off the water at the release is a good skill for rough water and when you're racing.13:00 Testing and proving that the blades balance the boat when they are out of the water drill.Observe when you press down on right hand, does the boat tip to the left or right? If your boat tips more to one side - which of your hands is likely at the wrong height? What should you do to bring the boat back to balance? 15:00 if you get caught at the finish, try tapping the finish out earlier. It should easily come out of the water at the release. Experiment with the timing - when it's right, the release helps you to get the oars out square.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
James will talk about the South African hosts of the World Masters Regatta.James will talk about the South African hosts of the World Masters Regatta 2023.He runs the venue services team for what may be the only African World Rowing Regatta for a while.02:25 Roodeplaat Dam is 65 minutes from Johannesburg and 40 minutes from Pretoria. It's close to the OR Tambo airport. It's the venue for the national team.Shuttle busses will be available to take you there.04:00 Boat rentalMaking it easy to come - End to end services - Travel Partners, Accommodation, Transport from the airport to your accommodation, Daily transport to the course and Boat rental. Glamping on site at the Roodeplaat. They expect 1000+ people staying on site from 2 to 5 accommodation options. Glamping price includes breakfast and dinner.07:00 Saturday night party including "acts" and entertainment. It's a rowing bucket list for many people.07:45 Boats from Filippi, Swift and Falcon internationally plus local clubs contributing to the local boat rental pool (150 boats) including John Waugh boatbuilders. Oars come with the boats.10:30 the regatta websitewrmr2023.africa is the website.Newsletter sign up in the footer. Anne in the marketing team writes fortnightly.A discount on Faster Masters Rowing training programs in the newsletter.12:00 What to seeBush Berg and Beach.Kruger National Park - and local safaris where you can see the "big 5" wild animals.The Berg is the mountain range in the middle of the countryCape Town winelands, coast and Table Mountain.James thinks 2 weeks of things to do after the event.13:30 Temperatures in September - it will be mild - mid 20s in the day and down to 5-10 degrees Centrigrade overnight. Rain is unlikely. T shirts for rowing - after 9 am each morning.James Thompson is a Rowing Innovator from South Africa.Join the newsletter https://facebook.us19.list-manage.com/subscribe/confirm-captcha16:00 racing is in divisions by age category.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Time to get confident rowing square blades. Join our 3 part mini-series on how to coach yourself and learn square blade rowing and sculling.Timestamps01:00 This is for anyone who's never successfully rowed square blades.It taught Marlene how to stabilise the boat on the recovery, to learn timing of entry and exit without too much tension.Why is it challenging?- balance- stability on the recovery- keeping the handle in motion without tension- releasing the finish at the right time04:00 Learn the progression to practice so you can learn square blade rowingWe give you the tools to work things out for yourself.The disciplined practice you need to do to learn square blades.05:00 Fundamental drills for square bladesThe stationary stability drill done stationary "in place". The goal is to sit balanced with the blades square in the water, with equal weight into both riggers.07:00 start with a half release - without the boat tipping side to side. Then do a whole release. Learn the height difference for tapping down and how to control the oars returning into the water with weight over the handles.The sculling Intensive course covers this drill in more detail.https://fastermastersrowing.com/register/sculling-intensive/09:00 Ensure you're set up correctly in the boat at the finish.09:30 Quarter Feather is the next drill.At square blades you have to carry the blade high enough not to touch the water. Now learn how to feather just a bit - so the blade isn't fully vertical. Build up to full slide if you choose starting at half slide.Take the perception and guide from the stability drill into a moving stroke.Do not be tempted to fully feather during this drill. Drag the oar along the water if you need.Stop and reset if you get in a muddle - don't "argue with your boat"!Join the Faster Masters Training Group on Facebook if you want to discuss your progress through this learning.Next time we will add in two more progressions.Make these two drills part of your warm up each time you go rowing.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Steering is hard to get perfect. Learn the key issues as we get ready for racing season.- positioning the foot- roles in the boat- how to steer and how muchTimestamps01:00 Who steers - bow or stroke? Considerations - bow for head races, stroke for a straight, buoyed lane course.02:15 How to set up the foot position. Make sure the steering wire is set so you get equal steering to both sides. Set the shoe to the mid-point.Get a shoe with a snug fit.04:00 Looking around - on a straight lane course, you don't look around.For head races - look round when you need to.On a head race depends on the course and how many bends it has and how well you know the river/lake. Know the places where boat positioning changes. Have a mental map of the course, or print out a map to take in the boat.Know the 'next thing' coming up on the map. Break the race down into segments.08:00 Steering with your toe without over-steering.Know your equipment as boats differ.Check the wires attached to the T-bar over the rudder - set them wider or narrower depending on how much turning circle you need.Check the rudder is straight before tightening the shoe nut clamping the wire.Are the wires attached to the t-bar wide or narrow to the midpoint? This can be adjusted.11.30 You can make the boat turn without steering, especially in a sweep boat. Keep the boat level while steering - use lateral pressure into the pins.Steer corners in the fewest possible strokes. Always look before you steer so you know where you are relative to the next bend.14:00 Roles in the boat. Who does what?It is possible to steer, call and stroke all at once. But can you cope?In a four person boat you need a stroke, someone to do the calls and you need someone to steer.Who can read a race best in your crew? They must know what to do as the race develops and what trick to "pull out the bag" to respond to every situation.Three seat can act as guide for stroke - give them reminders - monitors how stroke is going.17:45 What can go wrong?Try to stick to the race plan but also respond to what's happening in the race and to our crew so you make adaptations on the fly during the race.Know what you will do if- you go off course- a crew comes into your lane- there's a crab- you clip a buoy- steer close to the buoys or overlap with adjacent crew19:30 If you drift to one side of the lane [look for the vanishing point on the buoy line].Make your steering adjustment gradually to go back to the middle of the lane.20:15 In head races what goes wrong is- looking round frequently enough- you forget what is coming up next on the course - look towards the "object" which is your next steering marker. Steer towards something solid (like a bridge pier rather than the arch).How close you dare steer is based on your sense of risk, your crew's confidence and. your confidence in them. How does the crew respond to a quick, urgent steering requirement? What words do you use when you need pressure on one side?23:30 Practice during your training sessions.Make notes about the course and the advice in this podcast. Know your boat and know your crew.Be confident making decisions on the fly. There will be errors and you will mis-judge things sometimes. Animosity within the crew kills ability. Know how to get back on track. Practice them.It's fun refining your skills and seeing yourself get more confident. Resources from our archivehttps://fastermastersrowing.com/troubleshooting-rowing-steering/https://fastermastersrowing.com/your-rowing-steering-questions-answered/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Going deep is a common technique issue, as is "corrugating" through the drive where the blade goes deeper and shallower. In this podcast Marlene and Rebecca discuss how to get a horizontal drive in the rowing and sculling stroke. TimestampsHorizontal Drive - what is a horizontal drive?02:00 Why it matters? Stroke length is important for rowing and sculling. How long the blade stays in the water at one depth. If your depth varies you have a shorter stroke. 05:30 Coming over your knees the blade can go deep. Also on the placement if can go deep if you shoulder lift to place the oar. 07:30 Tape on the shaft at the correct depth is a useful visual marker. 09:00 check your rig FIRST. Oarlock height is key. In 1x at the finish check the handle height while stationary - your forearms should be parallel to the water. 13:00 Drills to stay horizontal. 1) One finger rowing drill - what it feels like to stay level on the drive. Draw through with only your middle finger on the handle. The water supports the blade to stay level - if you allow it. 2) Aim for where your knees were. Drive your knees away from your chest and keep your body leaning forward at the catch angle.3) Row with blades flat on the water to see where the handle is at the catch against a visual marker. Your handle stays the same height through power phase and recovery during this drill. You can do this on erg - use tape to mark the chain / handle height 20:O0 Benefits of staying horizontal. Get a longer drive. Look at your blade to check as you re-pattern your movements.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Things you wish you'd been told or learned earlier before teaching learn to row. You'll never stop learning because this is rowing - it's normal!Timestamps03:00 Marlene's first learn to row class 1982 07:30 Use lifting a box to demonstrate the stroke sequence. 09:00 Port is on the right. Port wine is red, red is right (both start with R).09:45 Tension - how comfortable are they on the water. 11:00 You won't get fit learning to row.It's mental and technical. Mental - relax enjoy the view. 13:00 Comfort in the boat drills -sit at the catch. Be aware of where your body weight is. Can you feel your feet, seat, and oars against the oar locks? 15:30 Let day one be about experiencing on the water. Demonstrate what a full stroke looks like. Get full strokes in. Be in the boat on day one not on the rowing machine18:30 Have helpers. First impressions of rowing. Load up your staff for the first day and give attendees assurance and individual attention. 20:30 Don't try too hard. Let them row the way they want to. Check people don't get into a situation they cannot get out of. Wedged against the bank in a lx on a windy day. Use a rope if they are very tentative. 24:15 Make sure you can see all your athletes simultaneously. 24:45 Don't talk too much. One thing at a time.21:00 Rowing is fun but safety is serious. Highlight the safety features of the boat. Spatial awareness is low when learning something new. 29:40 Rowing lingo - use some but not too much.You'll never stop learning to row. Enjoyment, safety, you want big smiles and a sense of achievement at the end of each lesson.
Should we row differently based on our strength or sex? Marlene and Rebecca discuss lower and upper body strength in relation to rowing technique.Timestamps03:15 Differences between men and women in general. The standardised testing difference is about 15%. For a standing broad jump - can you jump your height? 05:30 Boat speed differences at international level is 10-12%.The assumption is that women tend to be weaker But your training affects this. Activating muscles and adding body weight to the handle improves boat speed.07:00 stability versus mobility. A strong person can row harder because they have a strong heart/lungs engine. Women post menopause have tendon laxity causing instability in joints. Men generally need more mobility as they age. 11:00 Rowing technique basic principles of large to small muscles. A late body swing requires strength. Most of us now a less-segmented stroke. Hold the pressure on the blade in the water. Personal dimensions matter too. 14:00 New rowers are taught a more segmented stroke by Rebecca for specific reasons. 17:00 Try rowing legs only then rowing with straight arms - can you sequence differently? The bent arm catch can stabilise your shoulder. 19:15 Emphasise posture with women as they carry more weight in the chest and so need more shoulder stability. 20:00 immobile athletes can't get a forward swing. Work on this on land. An upright technique like Marcel Hacker - it's possible to apply all your body weight. 23:00 Your ability to adapt technique matters for crew combinations. Try new things as a transitio. Do it gradually. A different coach may use a style that's new to you. Watch for strains /stresses in your body as you change technique.
- -- Woaching masters is not the same as youth rowers. Adjust how you coach, how the athlete interacts with you and with the rest of the crew.Guest Duncan Holland explains his framework for the empowered athlete.Timestamps02:27 Debunking the myth of masters being uncoachable. Duncan says "I find it relatively easy & a lot of fun." Learning in different ways. Words or pictures and videos. 05:00 Organising masters is easier than juniors. A coaching philosophyWhat do you need to coach?- enough knowledge of how to row, how to rig, how to race. This makes it easier for ex-rowers. 08:00 How to give feedback is the next most important skill. Feedback is the base interaction between athlete and coach. 09:00 The need to write a program if athletes want to get faster. It's better if the coach writes it. Faster Masters sells training programs for masters rowers. 10:00 How to be safe on the water. Local regulations are known.Five Different levels of feedback1. No Feedback - Nothing2. Negative feedback "why kids must behave"3. Zero Feedback. When you say "good" or "you missed" it's not encouragement. Not telling them anything useful.4. Subjective Feedback. When you tell them information or how and what they did. Me-tell-you.5. Objective Feedback. Athlete tells the coach what you think you did first. Then I confirm or correct. 20:00 The empowered athlete. The wrong idea is the coach is boss. The coach is one of the tools an athlete uses to meet their goals. 24: 00 Coaches are rare.Athletes have knowledge gaps.Athletes take responsibility for their technique.Help is available.For example people in your crew. 25:00 How to use a model of rowing technique. You must have an agreed model of how we row. Put the model on the wall in the training room.Compare how you row to the model. Ask for help and HOW to change. Seek feedback.29:00 The empowered athlete is in control asking for feedback in a situation where they are in charge. 32:00 How to solve the problem of getting a coach for your masters crew.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Hannah is the marketing media and volunteer co-ordinator for the first summer regatta of the year.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Tessa is a Kinesologist and strength coach with a passion for training rowers. She specializes in athletes aged over 50. - How to counter the natural decrease in muscle strength and size with age.- Ways to balance rowing volume, strength training volume, and recovery.- Masters Rowers have complex bodies and many have training limitations or previous injuries. Females typically are more predisposed to various conditions after peri/menopause (osteoarthritis, osteoporosis, sarcopenia). How do we train alongside these limitations?She has extensive experience working with all ages and stages of training, finding complex conditions such as osteoporosis and osteoarthritis to be the most fulfilling. Tessa believes a sustainable and successful strength program can be created for anyone, regardless of any potential limitation they have. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Marlene Royle showcases how rowing training programs need to be adapted for athletes as the effects of menopause begin.- Changes to make to your training and recovery- Ways to use all the training categories and still include strength sessions- Interval work and how this changes through menopauseMarlene Royle was among the first rowing coaches dedicated to masters. She coaches masters on the water at Aviron Knowlton Rowing, Craftsbury Sculling Center, and Lemon Bay Crew Club.Marlene founded Roylerow Performance Training Programs in 1999 to coach masters with customized rowing training programs, the first online rowing coaching service. Marlene’s coaching has produced a steady stream of FISA world masters champions.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Clarissa Kristjansson joins Rebecca and Marlene to talk aobut the physical aspects of peri-menopause and menopause.- Physiological changes in peri menopause and menopause- Managing menopause symptoms using lifestyle and medical interventions- The positive and transformative nature of this life stage.Clarissa Kristjansson PhD is the host of the Thriving Thru Menopause podcast and author of The Mindful Menopause. She is a neuroscientist, an internationally known menopause educator and a health coach. She came into menopause coaching through her own experience with anxiety (and a host of other symptoms) that set her on a different path to empower women through this time. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
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Join coxswain Kim Degutis, (Riverside Rowing Club, Cambridge, MA USA) as we talk head racing and tips for coxing masters crews.Dive deep as we talk- what's different about coxing masters- how to get a group who want to row eights- advice to anyone wanting to start coxing masters01:00 Rowing genealogy from our past. Marlene's ancestors were in the first families of Newfoundland, Canada. Alfred Royle was at Ottawa Rowing Club pre WW2. Rebecca's Great Grandfather, WD Caroe Rowed for the First Trinity BC in 1880s. They won the Ladies Plate coxed fours event at St Neots Amateur Regatta winning a solid silver medal. Which Rebecca now owns.05:00 When Marlene started rowing in 1977 Westside RC, Buffalo was the only club in town compared to 1900 when there were 11 rowing clubs. 08:00 Kim Degutis working with the mens masters sweep group of 19 athletes. How Kim got back into rowing - "I saw a single oar with a broken collar and picked it up and returned it to the club and met the crew." 10:30 My first stroke taught me how to cox. I had a great relationship it was sometimes non-verbal. 11:30 what is it like coxing masters? Depends on their age. It can be very intimidating. Be confident and own that seat - they should be respectful.You have to earn the rest by proving yourself. Masters appreciate a cat who is clear and runs a good practice. Know what you are doing. Appreciate that it's not a rower coxing. 13:45 At races coxswains get passed around to other teams. I had to jump out of the boat very quickly for a short turn-around between races. I'm 5' 3" and got very wet. I shoved off the dock too hard and went head over heels into the lake. When we got to the start the referee asked "Didyou guys have a pool party?" I now have a reputation of flipping at the start in Canada at the Burnaby Lake Race. 16:30 A serious incident that happened helped me to learn a lesson. On the River Charles, Elliot Bridge is the most dangerous going upstream. Boats coming down stream swerve wide and are hard to see. We 'traded paint' with another crew. 20:00 Advice to anyone thinking of coxing masters. Take a fun, encouraging approach. You can be more serious if a crew is more competitive. Intonation determines how to speak to them. Word choice matters. Vocabulary matters - explain the technique you are aiming for. Time on the water teaches you a lot. Working with coaches - use the intonation they use and fold this into what you say. 22:30 A competitive crew wants you to be demanding. If you want to go fast you need this. 23:00 How to organise a masters sweep group. We try to make the 8 and he go out together with the 4 being a faster lineup so they can be similarspeeds. Kim is an eights specialist. A bow-loader four is very different - it feels different, more intimate, finesse is needed. An 8 is a dump truck - just GO. 25: 00 Working with a new crew - tips.They can have different flexibility and movement patterns and different technique. How doyou get them together? Pause drills work well for timing. Watch them row for 500 meters - see what's happening and look out for technical deficiencies. We do a lot of eyes closed rowing. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Rowing is fun, so is a rowing vacation even more fun? There are amazing places in the world where water is near tourist landmarks. Rowing past the Eiffel Tower in Paris, or through Venice or Saint Petersburg are all possible. We talk with an expert rowing tour guide.Timestamps00:52 Ruth Marr of Rowing the World joins the show and tells us the story of how she started Rowing the World, her combined passion for rowing with her combined passion for travel. This year marks the 10th anniversary of Rowing the World05:13 Ruth tells about her first tour experience with the FISA World Tour in 2012 in Sudbury Ontario.07:32 Ruth spent 6 months in Switzerland and Northern Italy researching clubs to see if she could organize groups. Then did her first tour in that area.10:03 The second trip was in 2013 on the Shannon River in Ireland, after the FISA World Rowing Tour on coxed quads. Tells about the events of that infamous FISA tour that made news and then her tour which had some adventurous moments too, i.e. boats in the cow field.16:35 Sponsor message: Rowing through menopause, read description of speakers, https://www.eventbrite.com/e/rowing-through-menopause-tickets-52608040966719:15 Ruth tells us about a typical day on a rowing tour. What happens from the time you get up in the morning until dinner in the evening. Every trip is tailored to the location and the focus is rowing; scenery, enjoying each other, and an enjoyable row. Ruth tells about visiting other boathouses, equipment, schedule, changing seats in the boat, coaxing, low rate steady rowing mostly in touring quads. Each day depends on the distance to be covered, where we need to land, the weather, can be point to point or central base trip out of one place like the Croatia tour or BC.33:30 Description of the BC wilderness tour and base camp on the west coast of Vancouver Island and this year’s wellness tours in Italy are center based. 34:55 Another style of trip is a point to point trip is the Thames Oxford to Weybridge, around Lago Maggiore (Italy), or Turkey which is combined Bodrum point to point then to Istanbul to the Golden Horn. Coming up will be a Sweden tour point to point.37:39 The physical preparation for a tour from the training point of view. Rowers need to have two years experience sculling. They need fitness but also to have good technique especially for some of the coastal trip. Need to be able to row for an extended period but also to do it several days in a row. Long steady workouts at low rates. 42:30 Marlene talks about preparation. A tour can fit into your racing schedule for base training. For the tour prepare the durability to go from day to day. Prepare tendons and muscles for durability and to develop your recovery ability. Cross training can help preparation too. 46:15 Ruth describes about rowing on different types of water river, open water, or lakes that may be different than from the water a sculler rows on at home. 48:38 Go to the page https://fastermastersrowing.com/rowing-the-world/ there is information about Ruth’s tours and there is a preparation program for touring.50:00 Ruth summarizes the variety of the people and places where Rowing the World tours visit. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Head racing rowing stories for you to learn the best tactics for overtaking, starting, fending off another crew, maintaining form, race plans, and sprinting for the line.Timestamps5 Tips for head racing01:50 Head Racing is fun - we are going to share one tip each for five critical parts of your race.Firstly, the key rule is to practice everything beforehand. DON'T do it in the race for the first time.03:30 Clarifying your understanding of every call - what it means and how to do it. It's essential everyone in the crew has identical comprehension of the cox's calls. 04:00 Starting the race- Be at race speed as you cross the line - do a moving start (half, half, three quarter, full full slide).- Start close to the crew in front - try one and a half lengths. Position the boat hull to avoid wake from the boat in front's puddles as they come under your riggers. 06:30 Overtaking- Pay attention to your blades if you are on the side closest to the other crew. Avoid clashing blades - adjust your timing so you place yours into the water in between their oars. Watch your oar and try to put it in behind theirs. Don't look at the other crew if you aren't on that side of the boat - your job is to keep the boat level while overtaking. Use a little lateral pressure on the gate. - Get close behind the crew before starting to overtake and then steer late. Try to hold your line as long as possible and hope the other crew steers away first. It's like a game of "rowing chicken".09.20 Fending off another crew from overtaking you. - As you watch them coming take long strokes. Try to increase stroke length by one inch a stroke. - Steer late and hope they steer around you first. 12:30 Maintaining form- Have several "one word mantras" which are your key to row wall. This could be "legs" or "swing". Simple commands because the athlete's brain is oxygen-starved and not good at comprehending when tired.- The coxswain should take control of the technique and tell the crew how to do the change they want e.g. "lift your hands to the catch" or "Length in the water".15:45 Sprinting for the line - Agree one landmark you will use for the finishing sprint- Go for home early by gradually upping the rate.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Learn to row programmes for masters. Masters rowing has two types of member - returning rowers who learned in their youth and adult beginners. Should club boards consider adding more learn to row programs? We discuss the advantages and disadvantages.Timestamps01:30 Learn to row - who wants to do it? 02:30 Clubs need a strategy and goals first. Does LTR fit into this? Marlene coached in 1982 Boston, MA and it was the only learn to row in town. 04:30 What is the funnel pathway to membership of the club? This is important to figure out.A community club needs presence with townsfolk. 06:00 when someone tries rowing it is either a yes or a no. Do they like it?08:30 Pathways - some run LTR over 6-8 weeks and that isn't effective. it's better to do a weekend to get them hooked.A 48 hour camp where you - row Sat/Sun and learn a lot.12:30 For a small club after LTR integrating a whole group is challenging. Large clubs with coaches can have 3 groups - beginner /intermediate / advanced 13:30 Give the Learn to Row course members the best coach you can - It's their first impression. So they feel understood. Many clubs host introductions to rowing throughout the year. We recommend you add an entry level class - with a skills checklist to confirm skills before you can join the intermediate group. 17:15 LTR courses are a great fundraiser The goal of the program is an adventure camp. Learn something new and fun. 20:00 Are masters receptive to coaching? Or is it a lack of coach communication skills? Masters attend camps because of coaching. When you ask what's important to them you find a focus for your coaching.You can't coach masters like juniors. Give people time to explore rowing. Masters Rowing - the book by Volker Nolte and Wolfgang Fritsch has a chapter on running a masters learn to row course. It's exactly the way Rebecca teaches her novices. Buy the bookhttps://amzn.to/3sYSXJBWant easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Sybil is a rowing novelist, her book "Rowing Home" is about a Jewish family facing the rise of Nazi Germany and reviewing the appeal of Zionism.Rowing Home by Sybil Terres Gilmar - buy your copy.https://amzn.to/3I6dDtGTimestamps01:00 Introduction and background in rowing. Sybil started rowing aged 69 and she's now in her 80s.Sybil visited Tel Aviv, Israel and saw a rowing club that was founded in 1935 - before the State of Israel was established and asked herself how and why that happened.04:30 How did you research the history of 1930s Germany?07:40 What was Zionism?09:30 Exploring the character George - how he got interested in Zionism13:50 Lessons for today from your writing.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
So you're going to do CRASH-B or another erg race. We share our checklist of things you should (and should not) do before the big event.Timestamps02:00 Erg races coming up. 04:00 The week before your event. You have started the taper recovery week on your programme.- Get enough sleep- Eat really well- Get organised for your trip.- Give yourself time for doing things. - Keep stress levels down. - Don't consider travel days as rest days. 06:30 Practice your warm up every day. Know if it works. When you do your high rate workouts, are you warm and perform well? Routine and focus avoids distractions. It will calm you down. 09:00 Have a routine for your workout. - Layout clothes the night before. - Pack your bag the same all the time. e.g. water bottle in the same pocket. - Be mindful as you pack your clothes. 15:00 Erg Rowing Checklist- Your uniform- Warm up jacket and pants- A dry change of clothes- A towel- A HR monitor or watch - Your water bottle- Food and snacks- Entry information & confirmation- Hotel accommodation information & directions- Information desk location. - Orientation in the venue e.g. warm up area, toilets/rest rooms,- Your race start time- Erg assignment number- Your coach, cox or referee assigned to you.17:45 Once on your competition erg adjust foot stretchers and drag factor. Then the referee sets the race screen. [You may not be allowed to do this.] Choose a drag factor that works for you - do you like to feel more powerful or do you prefer to get more of a high rating/freewheeling feel on the pickup? 20:00 Balance the stoke rate with drag factor to give you the best score. Rob Waddell [Former world Indoor rowing Champion] chose his drag factor so the drive time in the boat and on the erg were the same,Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
When our rowing friends or coaches die, what can we do? We discuss ways to memorialize rowers. And what we can do to support and celebrate with rowers facing end of life.Timestamps02:00 Rowing and death. Iconic coaches are passing away. Makes you think about who influenced you and who you worked with. 03:30 Memorializing people.- Write articles - their teaching. - Tell stories about them. - Set up a scholarship - Craftsbury has one for Larry Gluckman - Harry Mahon website of his coaching methods as a learning resource.. 07:30 Frank Cunningham from Lake Washington RC published a book comprising all his newsletter articles. 14:00 Rowers facing end of Life Supporting sick rowers - we did a weekly quad outing which was gentle. Marlene's friend wanted to enjoy time on the water after a cancer diagnosis. Keep line of sight in singles for safety. And wait for each other during the row. People enjoy having something to look forward to each week.18.30 Keep active as rowing makes you stronger, physically. Psychological benefits - you are with friends, out in nature, on the water. Adapt your boat to suit their needs. 20 00 Cyclical sports are healing sports - calming effect on the nervous system. Pay attention to the small things as time becomes more precious.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
We discuss the different types of masters training programs - for elite racers, for club racers, for fitness rowers, for return-to rowing. Benefits of 'cross fit' versus the more traditional 'miles make champions' approach. Timestamps01:00 Types of training though year 01:30 The new "Spacer Placer" rowing Tool for pushing out spacer washers. https://www.youtube.com/watch?v=RvkCApr2-l804:45 Types of training what is your goal? In a weekly cycle use a mix (polarised) low, high, medium pace intensity & strength training. Different types of session you can choose.• Endurance-low intensity 16-20 strokes per minute • Medium intensity 22-24 spmAerobic system stresses HIIT is a very broad definition - it could be oxygen utilisation 4×5' or a power 30" on 90" off.07:30 Plan your training through the year.Your 2 key days a week training and insert your low intensity a strength in between. High performance racers - you can insert Crossfit only if the workout is inserted in the right place & right way for your goal. 09:00 Cross fit workouts are intense.Prepare to do it. As a master how careful do you need to be? To do intervals and explosive work and not get injured, you need to be strong and ready to do the workout. The faster you do things the larger the injury risk. Does this type of workout fit your needs and goals? Also remember to check out your instructors - are they experienced and qualified? Testing - speed of repetition amount in a given time. 12:30 make the right choices of training type to fit into your overall training. Sport science reviews how to train your body. A word of warning - if you do 2x HlIT sessions you can't spend that time in the boat too. 16.20 Racers' training needs. Train three times per week. Aerobic work for one session and two endurance sessions with one at a higher intensity. How high that is depends on time of year. Use AT tempo endurance closer to the racing season.Oxygen utilisation or 1K / 4- 5min pieces. Speed and power workouts are shorter and quicker. What stroke rate you want to race at? 18.00 Fitness rowers don't need extremely high intensity intervals. How skillful are you in the boat? 30 stroke pieces if you want to. Aerobic work is for fitness - combined with strength work in the gym.19:45 Strength stimulates muscle metabolism. At the end of the session do 6x 30" on / 90" off or 20" on / 40" off. Power works at the end of a strength session. Combination workouts. 21:00 Return to rowing rule of thumb is to approach it gradually to build tolerance. Take it easy. Focus on technique and efficiency. Ensure your posture and body positions are correct. Hinge through the hips not the back. 22:50 Keep it fun and interesting focus on drills and steady rowingPick a theme for the day to keep the interest and focus aligned.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Balance is lost as we age. How can rowers learn balance - in the boat, in life and physical balance? How to balance a quad scull.Timestamps03:00 Balance as you age. Typically it changes around age 50. There is a loss of muscle mass - it affects co-ordination like walking and neuro-muscular aspects like hearing and vision as well.04:45 Balance can be trained and maintained. Keep your muscles in good condition. Notice changes in your balance.05:30 standing balance - it's more challenging. Exercises to test and train your balance- Stand on one foot and time how long you can do this. - Incorporate into rowing training. 10 ankle circles per leg during your land warm up daily. - Toe touching in a star shape exercise. Tap toe in front and behind moving in a circle.- Yoga tree pose.- Walk on a 2×4 plank. - Tai chi and yoga have postures to train 08:30 Sitting balance. Use a swiss ball /physio ball. Sit with hips and knees at 90 degrees. Arms to side in a T position. Lift one leg and extend it. Does it challenge your balance? Get comfortable doing rhis. Then raise both legs off the floor. 11:14 Try a V-sit, sit on the floor raise legs as well as torso. Balance on sit-bones. Can you balance?13:00 How to balance a quad scull. First check your set up in the boat. Then are your oars going in and out of the water at the same time?Lastly, your skill handling the oars needs development and practice. Put pressure into the pins. 17.00 'Transitioning land to boat - getting into the boat. One leg squats help train strength. Also concentric & eccentric motion. Lower your weight to sit is a good progressive exercise.21:00 Why a 2x is easier to balance than a single scull. The boat is wider - it sits in the water with more surface area of the hull under the water. A narrow beam is more sensitive. 23:00 Tension kills boat speed Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
What are the limits to masters rowing? Can we challenge ourselves more? Is comfort more important than skill? Rebecca and Marlene discuss technical skill challenges and physical challenges as you age. Risk versus rewards.Timestamps02:00 are limits being challenged now? Pay attention to how our bodies are changing. A class of masters who are high performance athletes exists. along with newcomers to the sport. Masters handicaps are less accurate for older athletes showing that masters are getting faster.04:00 Head of the Charles results the top 50 year olds times were faster than 30 year olds and comparable to 40 year olds in recent years. They likely have more experience and more time to train.07:00 I see people rowing in a comfort zone of technique, fitness and watermanship. Without coaching, people settle into habits. A good coach develops your skill to meet the challenge to get better.Marlene experiments every session. 11-00 The childlike approach to play and experimentation. Comfort in the boat is the goal. Doing tricks in the boat proves you are comfortable. Try rowing a circle with oarlocks openTake your hands off the handle at the finish & at the catch.13. 00 The pathway of learning technique.Coaches need this to keep athletes interested. Starting with the core skills. Grading in achievable small steps. Be an advanced waterman ship rower or sculler. Get in touch to see our technique pathway.18:00 buy the best equipment you can afford. Responsive equipment helps you row better. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
What are limiting beliefs and how do they affect your rowing? PLUS Book of the month with Jess Di Carlo.Timestamps00:40 Today’s show is Book of the Month by Jess DiCarlo and the we talk about what are limiting beliefs…Some of call it the voice of the inner lizard. We’ll talk about how to set yourself on a good course for this holiday period.01:22:Jess DiCarlo talks about the book of the month, The Compleat Dr. Rowing by Andy Anderson. He is Dr. Rowing from the column in Rowing News magazine. Buy a copy.https://amzn.to/3V1euzd 03:15The story of the Japanese rowers, rowing words, and the style of stories04:55The story “Seat racing a Twinkie” or was it a ham sandwich?11:20Rebecca’s Rowing Tales 202212:00Sponsor if todays podcast is The State of Masters Rowing Survey; how is your rowing going?Link: https://docs.google.com/forms/d/e/1FAIpQLSeMHPOTdZ5O2oeeSCqvfjk_ZH2fpdLqQapjubcbMKU_36MpoA/viewform?usp=sf_link15:15What are limiting beliefs? The definition.17:00Jess talks about perfectionist think; what do I do if I can’t follow a plan?About perfectionism.18:30 Enjoying the process of what you are doing.19:15Marlene talks about Dr. Amy Johnson’s book “It’s Just a Thought” how you deal with limiting beliefs and changing habits. Where are the thoughts formed and how to deal with them. What is the inner lizard.Buy Dr Johnson's bookhttps://amzn.to/3HPLJT523:40About changing habits and habitual thoughts. What ever you give attention to is reinforced.28:10Marlene talks about the resource:Limiting Beliefs Activity Sheet from UCDavis Success Coaching and Learning Strategieshttps://opportunity.ucdavis.edu/sites/g/files/dgvnsk2741/files/inline-files/limiting-beliefs_0.pdfActivity question:What limiting belief do you want do you want to work on? When you talk yourself out of taking action, what do you tell yourself?29:30Marlene talks about Mel Robbin’s 5-minute morning routine and boosting your energy for the day.31:50Take your thinking and break it into little tiny steps to create momentum.33:55During the holidays even if you miss your regular workout still do something- stretch, a 20-minute walk- it still counts. Limiting beliefs are not truth unless we act on them.35:22If you accomplish 80% of what you want to do you are doing quite well.37:00Happy Christmas we will be back the first week of January.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Meet Dutch rowing photographer Merijn Soeters who has a new book out - The Big Picture.Timestamps01:20 I started rowing as a student at Schol Amsterdam. I have hard work talent but not training talent. Once when I was bored at a regatta I was given a camera and afterwards, people asked to buy the photos. That got me started.04:00 The simplest shot is a boat in action. For head races you shoot every boat. It's boring being in one place all day. My collection is diverse - the light and how I use it is my specialism.07:00 Train yourself to wonder about light. Have a feeling of excitement and also be critical. The image works for you-they work on the brain. Positano - Italy Camp Women 4x15:30 Making a living from photography - I know what the clients need.I know about using a photo in print. Sticking with it is key because it takes a few years. Build a base, be dependable, go to events, be persistent, take initiative. Don't give it away for free. Be decent. 20:00 A good rowing shot needs many things. Be prepared - what shot do you want? Close up -choose your position and take time to prepare it. Overview of the area shot. Look at the surroundings and what is the "moment"? I choose 200m before the end of a 5k race. Every photo you see online has been edited. Connect with Merijn https://www.merijnsoeters.com/Buy his books https://www.merijnsoeters.com/winkel/
Could masters rowing use a developmental model analogous to the Norwegian Youth Sports Development model? i.e. Make it fun first, developmentally oriented, and give equal respect to peoples' varied, developmentally informed performance choices as their bodies and life needs change.Timestamps01:00 Introduction Oxford University Womens Boat Club02:00 Norwegian Youth Sports Development covers biological, social & psychological aspects of learning sport. Scale competition and delay it. Cath Bishop the Long Win book covers similar ground.https://amzn.to/30FeqvkAt one age you compete locally, then regionally and nationally as you get older. Scale the pressure of competition according to youth development. Keep the social and emotional costs down. 04:25 if you delay competition do you delay high level performance? Norway ski team uses this. Sport is very family oriented all members are engaged. We don't get into boats together much in USA as a family. 08. 00 we are not discouraging competition The "guard rails" are about intensity. How many people do we lose to rowing?10:15 How could we frame a model for masters rowing? Our range of age, ability, motivation. These shift over our lives. Where does someone fit? Do we respect these goal choices?14:00 Move the language from value- laden "competitive rowers" versus the rest.To make this work we need respect for their choices. It is pervasive - we could level the playing field. 18:00 A title other than recreational for non-racing rowers. A group chooses how to title themselves. Can we do touring rowing and reclaim "recreational" rowing? 20:00 coaching a group with diverse goals?Keep people safe - how many people? We do crews of similar speed. We have several masters teams with different goals. You may not get the "sweet spot" every time they go out. Choose a development path for you. 23:30 How frequently do you check in? Daily practice is a good touch point. Be willing to be questioned at the team level. Move beyond - the coach is unquestionable.25:00 As a club admin how do I put people into the right group? It is a struggle - but we negotiate. People show up and find a like-minded fit. Strategy is we are a community based club. 32:00 Siloes are challenging but can I see a pathway for progress? 34:00 Signs you are not getting it right? Watch and hear the language used - coaching colleagues saying "only" or "just". Are we developing our coaching skills to match our athletes? It's a professional development problem. It's harder -- be more creative with your coaching . If people are generally unhappy. Are the learning increments appropriate? "Can we try this?" Don't say that - it implies the not confident they can do it and it gives you an" out".Instead say "Let's do this.38:00 For coach professional development you have to go and look for it. You will learn from any coach you spend time with. In summary- Fun first- Developmentally oriented- Equal respect to life needs, performance choices, body needs /choices- Developmentally oriented - Ask what rowing goal will make you happy at this point in life? - How to respect others' choices- Can coaches do our own professional development to rise to the challenges?- Coaching a group with diverse set of goals Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Mahe is leading The Athletes Co-operative who are bringing an employment case against High Performance Sport New Zealand. He discusses the issues around giving athletes a voice in elite sport.Show notesOur goals are to balance the power out.We want input to athlete welfare and to be respected and valued.When you see wasteful decisions, you can't effect changes and that's frustrating.Athletes are not employed - their grant is conditional on signing a contrat where athletes give up many rights.Rugby players in New Zealand are employees but cricketers are independent contractors.In the Olympic sports we are one of the first to seek this.FISA consults athletes as it affects fairness in racing. That should be an athlete decision not just a "voice" without decision making ability.Our legal case is a public hearing on 9th February 2023 in Wellington, New Zealand.Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
We need endurance training at low rate but golly it's boring. Learn some strategies to pass the time profitably investing in improving your performance and training consistency.Timestamps02:00 Low intensity sessions - how to approach themCommon training mistake is to do the lower intensity session too hard. "Conversational level" workout - can you sing while rowing?It trains your heart - it is beating slower and pumps more blood per heartbeat.A conditioning effect is lower morning heart rate as a result.This builds capillary density.05:00 Goal is training consistency.Build a data set of your scores.Keep the training effect the same, even if you have to cut the workout shorter.You become more fatigue resistant. Improve your recovery time between races in the summer because you're fitter from winter training.09:30 Make technique corrections during your long erg workouts.12:00 Choose a technical focus - every 5 minutes do one technical improvement for one minute. Repeat every 5 minutes.14:00 Listen to audio books, podcasts while you work out.If you stop rowing during the session, it takes 3 minutes for the capillaries to start closing down.You could do a core exercise and re-start without losing the training effect. A psychological break.17:00 Rebecca counts strokes - chasing the average split number for your programmed workout. How many strokes to reduce the average by 0.1?Consistency - in power, rate, technique and mental approach is your goal.Concentration is a big element of racing - you can build up your concentration skill here and it will be beneficial. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Exercise with weights linked to lower risk of early death, study says. Why we need MORE gym work as we age.https://www.theguardian.com/society/2022/sep/27/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says Timestamps02:00 Weight lifting makes us stay healthier, longer. Being Active as well as doing weight lifting had 14% to lower risk of premature death. Other types of exercise were also included.04:00 Mortality risk appears to be lowest for those adults who reported doing weightlifting. They had a 9% lower “all-cause mortality risk”Masters rowers are already active so staying strong gives greater quality of life. 06:00 How quickly can you walk across the street? A measure of ageing.07:00 Thinner This Year book by Jen Sacheck - Muscle Nutrition specialist. https://amzn.to/3AQOwHqIt's a lifestyle book with great advice. 09:00Muscle as the grand negotiator of body signals. Stimulus must be constantly there to keep your muscles alive.Muscles:-- Consume sugar- anti-inflammatory- Burn fat 13:00 Strategies that work for you. Work out at least twice a week with weights. You need recovery between sessions.Get into shape BETWEEN not during sessions. Joe de Leo suggests different off-season and on-season weight training. 16:00 when we row it's load bearing but that isn't that doing weights. How about power strokes in the rowing boat? No - that's strength endurance. Rowing is repetitive and compared to a one Rep Max lift, one stroke is a low load Goal of strength training is to activate more muscle fibres to fire at the same time.We lose our slow twitch muscles as we age. 18.00 Other ways to increase resistance in your training:- Bungee under your boat - You can do weight training on the erg with high resistance. - Set the erg on an incline (box under front leg).- Short bursts.- Body weight exercises work too. - TRX straps are good for home use. 23:30 kettle bells 25lb or 12kg are worth buying for your home gym.Bags with weights Nested dumb bell weights. 26:00 Strength training does not need a lot of time.https://fastermastersrowing.com/the-perfect-home-rowing-gym/Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
Marlene answers the question why row slow and the benefits it brings your training and technique
01:42 The sponsor is the 50th San Diego Crew Classic Trophies for the new masters intermediate events is named after Faster Masters Rowing Regatta dates March 31-April 02, 2023 www.crewclassic.org info@crewclassic.org 02:55 Is 2 sets of 6 x 500m tougher than 4 x 30 minutes? What’s your favourite workout? Shorter fun- longer harder? 05:52 Time on the water to relax into your stroke 06:15 Stroke rhythm needs to be developed at slower stroke rates of 16 to 20 strokes per minute 08:10 Good breathing habits help rhythm and is better patterned at slower rates. Strength work can help you with your breathing pattern in the boat. 09:40 Controlled movements and good bladework positively affect the set of the boat. "If you can’t do it slow you can’t do it all” 11:34 Making every individual stroke a drill will teach you to feel boat run. At low rates the majority of the stroke cycle your oars are out of the water. 15:10 Long row develop concentration. Marlene refers to Jim Joy’s article “Effortless Power or Powerless Effort” and quotes: “The foundation is the subtle movement of the swing- trunk, legs, arms….Stay focused in the present on the what is not the what should be” Joys’ principles. Going fast will follow 17:15 As we transition to a new season this all becomes relative. 17:55 Question: when is low too low; or long too long? Depends on your level of conditioning; low too low there are benefits to rowing at low heart rates fat is utilized more than carbohydrates. Skill levels benefit to paying attention to sequencing, details of your stroke, what muscles you are engaging. When is long too long? When you technique starts to break down. That is a good measure of a session. No sense to row poor quality strokes. Focus on good quality strokes. Come off the water rowing best strokes.
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Bobbie Smith, the executive director of the San Diego Crew Classic, joins Marlene to talk about the new masters events at the 50th regatta. Timestamps 00:32 In today’s program we showcase the events at the San Diego Crew Classic, new events for masters. We have Bobbi Smith with us the executive director of the San Diego Crew Classic to tell us all about it. 00:48 The sponsor of this webinar is the 50th San Diego Crew Classic, The regatta is going to be held March 31-April 02, 2023. Entries are already open so there is a lot of interest in this years masters events. 01:05 Bobbie Smith gives us a complete run down on what’s happening with the regatta. 02:20 Bobbie tells about her rowing background and how she got involved with the Crew Classic Regatta. Rowed at UCLA. Rowed for years and as a masters. Started coaching juniors in San Diego and is a member at San Diego RC. 03:37 The regatta is now three days, expanding to Friday racing, Friday is masters racing all day. Expanded events have been added. Sculling 4x for the first time. 04:15 Bobbie describes the new masters intermediate 8+ classification that the regatta has introduced. To give masters new to rowing their own event. Have to have started rowing in the last five years with no prior rowing experience and not have won a major competition. Discussion of the why. 07:10 Discussion: A stepping stone into a major regatta and a chance to win in the event to build confidence and welcome people. They have 5 years of eligibility. 10:03 There is also a new novice Mixed 8+ this year. 5 new masters events. 11:24 Description: We are a big boats race, except there is a 4+ for collegiate, so eights and quads over 2k. Training for 2k for masters. 12:33 Marlene and Bobbie talk about the different approach for a 1k versus 2k. The start, recovering from bad strokes, the 3rd 500m, how it fits into a winter training goal and leads into the on-water season. Train for Crash-B 2k then shift focus to SDCC. 15:52 Bobbie defines the club events versus the lettered events (A, B, etc) in the regatta. Any club event that has more than 12 entries a medal will be awarded to a winning crew where all members live within 50 miles of the actual club. Discussion of the club culture; encouraging the club culture. What is the medal called? Do you have ideas? We’ll consult with Rebecca! 18:35 The intermediate club 8+ trophies will be the Faster Masters Intermediate Men’s and Women’s Club 8+ 18:30 Diversity of masters rowing and culture, for masters in the Crew Classic there are now masters novice, masters sculling, masters intermediate club eights, and the age group categories up to “H” and “I” Once you get to F+ we will give a medal to every age group winner. Masters are racing into their 80s. 20:23 We are very excited at Faster Masters Rowing that we will be the sponsor of the Men’s and Women’s Intermediate Club 8+. Rebecca inspired the events.We got our fingers crossed that it will spread into other major events and reading more events for this group of rowers. Rebecca has created a forum on the Faster Masters Rowing App (free) for the Crew Classic if you like to part of am intermediate 8+ communicate there. You need to create a login to use the Faster Masters Rowing free app. https://fastermastersrowing.com/forums-2/forum/san-diego-crew-classic/ 23:14 Bobbie: We’d love to have a Faster Masters 8+ out there with the trophy it would be so synergetic!
More information: www.crewclassic.org Registration is on RegattaCentral.com currently open Email: info@crewclassic.org
There is a live stream Sat/Sun on YouTube, hoping to be able to add Friday races to the live stream. Some top European university crews are coming too.
26:00 Help spread the word. Thank you to Bobbie Smith for being our guest on today’s podcast
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When can a crew protest a race result or infringement? Timestamps 02:00 Race organisers can have local rules - e.g. penalise interference and going through the wrong arch of a bridge. 04:00 Roger Milne's story at Rio Olympics where he was umpiring and had to wait to see if the crew was going to protest 06:00 Anne Buckingham know when to protest. There are time limits 07:00 How to prove you got interfered with? Coxes may run a go pro video which can be useful. Marshalls and umpires don't always see every infraction. 10:00 Dead heating at - Henley Royal Regatta and Luzern If your protest is upheld and you were disadvantaged, the outcome is to penalise the other crew - you won't get a faster time. 12:00 Know your rights - when can you protest and what you can protest. 15-00 Womens Eights Head Of the River Race obey the marshall's instructions. This crew was disqualified BEFORE the race started because they disobeyed. Check the race rules - hearsay may be wrong information. 19:00 Head Of The Charles Regatta you can be penalised before you even leave the dock. 22:00 At the London Olympics LM2X protest was about equipment breakage in the first 100 meters of the race. It was stopped, the breakage repaired and the race re-started 25:00 In the Tokyo Olympics M4- final the British did obstruct the Italians but they didn't protest. It would have disqualified the other crew. Think about the consequences of a protest. 28:00 Has to sit on a rowing seat. This affects your ability to set your body angle. Sit in a pelvic neutral position Your sit bones enter the holes in the seat. If you sit too far back "on your pockets" you have to flex your spine in order to get body angle. An exercise to improve this - sit on the floor with your legs straight. Put your hands on your knees and walk your fingers down your shins. 33:00 Adjustment of your sitting position while rowing. If you need to do this - do it in one stroke. 34:00 Make sure the seat fits you. You can sand out the holes in a wooden seat top to suit yourself. Different manufacturers' seat tops can be switched. 37:00 Custom seat tops - George Sharrow and Carl Douglas both offer these services. Carl suggests using florists' oasis foam to sit on and get a perfect mould of your backside. Comfort helps you sit with a neutral pelvis.
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Transitioning seasons to Winter / Summer | Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Timestamps 01:00 What are season transitions in rowing? When you have completed any training period there is a transition that follows. Give yourself some recovery time and down time. 03:50 what is base level training? Lower intensity for aerobic work. Include cross training. When changing activities - be careful to do this gradually. It is new for your muscles. 07:00 Beware gardening - any intense yard work can injure you. Stacking firewood - it's the unusual positions you get into when raking, chopping wood. 12:10 Getting back on the erg. Workout I - do a ten minute warmup. 15 minutes continuous rowing + stretch 10 minutes continuous. Week 2 move to 20 minutes continuous rowing + 10 minutes after the stretch. Week 3 move to 2×20 minutes Week 4 do 30 minutes continuous. Then build up gradually towards 45 or 60 minutes rowing. 17-30 Do several weeks erging before doing a test of any type. 19:00 Things to work on for yourself. Muscle imbalances, stiff hamstrings. Use our Functional Movement Assessment free course to get 10 physical tests for your personal mobility.
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Is having self-compassion "giving up"? | Faster Masters Rowing the podcast for masters rowers. Timestamps 01:00 Tune in to your feelings and know the 'big picture' of training. Be your own best friend - look out for yourself. Energy fluctuates - what's your energy level? Sometimes the programmed workout doesn't align with your energy levels. 02:30 Most rowers are not lazy. It's not the same as laziness. Steven Seiler says masters do 200 - 250 workouts a year. If you take time out it will recharge your batteries and quality of life. 04:30 When tired, your judgement is impaired. A fatigue state is not calm. If you miss one or two sessions, carry on training. If you miss more than a week, review your physical state and you may need to repeat the missed sessions, or build back gradually. 07:00 Learn to work hard in long training. A well designed plan will build up to this point. It can be scary the first time. Repeat workouts to get better at this session. Get confident. Give an honest effort. 10:00 Learn to watch puddle size. Get grip on the water by picking up speed roiwng one at a time or in pairs and join in the rest of the crew. Learn to move quicker to keep the grip on the water. Erg sessions teach you consistency and efficiency. Learn to row harder and increase the meters rowed. Mental toughness. Keep your workouts challenging but not impossible. 14:30 Question about testing and drag factor on the erg. This load (gearing) should match the gearing of your boat. 23:00 Book of the month Warriors by Danielle Brittain - the team doctor for the South African Rowing Team and mother to four rowers reviewed by Jess di Carlo. https://amzn.to/3VRph0B
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A deep dive into one master's training yearplan | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Timestamps 01:30 One Masters training - Annual rowing spend $1450. Coached program. Focus on drills and skills 2-3 races in a year. 03:00 How to be coached First time on an athletic program. Expectations for giving feedback during a session. 09:00 Set expectations on how their rowing will progress. Learn how to row hard. 14:00 Volunteer coach - why do this? The pleasure in teaching. When Questions are asked what's in it for me? The squad falls apart. 20:00 Does the Club have a strategy? Can it be revised? 2 covid seasons was a stable group. Now members are travelling more. What type of a club do you want to be? Set expectations. 25:00 Masters are a diverse group. Doing something for ourselves makes us hard to manage. Pathways of managed decline.
Sean has published a book about Ted Nash - Olympian and rowing coach legend. Buy from Amazon The Book of Ted by Sean Colgan https://amzn.to/3D2334z
Timestamps 01:00 Sean Colgan was on 10 USA national teams including in 1976 switching from light to heavyweight LW8X to 2+ in 1978. 04:00 You can't leave rowing. 05:00 Ted Nash was the most iconic coach in my life. Larger than life. We swapped stories about him at regattas. 07:20 I have kept a rowing diary since I was 19. I'm on the 41st edition now. During lockdown I decided to write the book. Each class at Penn had a "book captain" for each decade. We collected 150 stories. Then I edited it into 8 chapters within 8 themes with illustrations. Ted never wanted a biography. 11:00 The legend of Ted - he is known around the world Chapter 2 is training methods and Chapter 3 Teaching how to push further. Chapter 3 Teaching how to push further He started womens rainy federation 15:30 Stories from The Book of Ted An encounter in Florence. 22-00 Now everything seems structured and planned. Coaches seem more "vanilla". Ted was a violent rainbow. 26:00 Jim Dietz story about the Pan American Games in Caracas. 28:30 A race plan by Ted. He had secret discussions with Empacher. for a reinforced bow. It turns out because he had recruited a dwarf sized 3 foot tall coxswain who he wanted to sit in a front loader! 30:00 A coach passing on knowledge and expertise is getting people's attention. Rowing is an unique sport because of its history. Boathouses redolent of beer & sweat.
Buy the Book The Book of Ted by Sean Colgan https://amzn.to/3D2334z
How to choose what to wear for winter rowing | Faster Masters Rowing Radio
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 Winter rowing requires good clothing. How to stay at the right body temperature for your workout. 03:30 Adam Kreek mentioned how the Canadian crews warmed up for the Tokyo Olympics - they adjusted for each person as some warmed up fasters. 05:00 Use a dry bag or store your dry clothing you've taken off inside your deck hatch cover. Keep your kit dry. 08:00 Rebecca's layering strategy - from head to toe. Many overlapping items of clothing so you don't get draughts in the air gaps. Marlene uses a base layer in merino or silk next to the skin. 18:00 The Faster Masters Rowing Kit store contains some winter kit suitable for colder weather. 19:30 Pogie alternatives include fleece socks with a hole and shooting mittens made of sheepskin. 22:00 The JL Jacket is great. Taking your clothes off in the boat without tipping in. - Trap your oar handles at half slide with the handles wedged between your thighs and torso. - Butt the handles together and lean forward against the handles to hold them firm.
Chasing anyone's advice. What to do if you have more than one coach | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:30 Chasing advice. Marlene had several coaches. We congregated to train. Rebecca was at a club where the coach was provided. Coaches agree in technique and philosophy - important if you have multiple advisors. Design your own training program. 04:30 When your coach and online searches give conflicting advice. Take in the context if you are the club coach Watch you do not conflict with the other advisor if you know your athlete has multiple coaches Offer different ways to look at ti - drills - language explainers 07:30 Clues what they've been taught is not what you teach Watch them row - power application - bladework skills - recovery sequence - rhythm Seek the one element which gives the most payback to work on first. Marleneism - not all errors are equal 10:20 The Self-taught sculler will not have had the same drills, handling skills and fundamentals. You will not perfect your technique in a single camp week. We give you tools to go home and practice. How to practice that. 16:30 Multiple coaches - just getting one coach as a masters rower can be hard! Style differences - sequential or simultaneous drive? Attempt a classical style initially. Use muscles in the correct sequence and to minimise biomechanical stresses on your body. 20:00 Tel your coach if you have had different advice. Is the difference style? Have you mis-understood the coach? 22:00 Coach's track record needs to be checked out Are they qualified or just a good-intentioned person? Was it helpful and did it make things better? 25:00 Pre a big event - this is not the time to make radical changes to your technique. Improve what you already do well. 30:00 Look for trusted advice if you don't have a regular coach./ Don't chase the last bit of advice you heard. What an elite athlete does may not be right for you. The principles of good technique will help you.
RESOURCES How to interview and hire a rowing coach https://youtu.be/iqEqNpxITIw
Dealing with foot cramps, forearm cramps & whiplash in the rowing boat | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing Running a sculling camp. Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve. 09:45 Cramps in the boat. First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well. Check your muscles - are you gripping too hard? 12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release. Neurological release by contracting the opposite muscle. Reciprocal inhibition if you contract one muscle the antagonist muscle must relax. Foot cramps - lift up your toes to contract the top of your foot muscles to relieve in the arch of your foot. 15:10 Calf muscle cramps Extend your leg and pull the toes towards you. Also use elastic bands. A Charley Horse is a common US name for a muscle cramp. 17:30 Hamstring cramps Contract your quadricep hard to release. Extend your knee and straighten your leg. Lie on the floor and lift your leg up straight off the floor. 20:00 Forearm cramps - often caused by tension in the hand. Frequently happens when you switch from sweep to scull or swap sides in sweep. Avoid cramps by getting into the rowing stroke rhythm and release your hands within the stroke. Let the handle move with your fingers. Keep the circulation going. If you do get a forearm cramp, raise your arm and pump your fist open and closed. Must be above the height of your heart. Marlene-ism "Let the oarlock be an oarlock". 25:30 Abductor muscle cramp This is probably caused by the glute medius. Squeeze a water bottle between your knees to release. 27:30 Whiplash - if you get this in the boat when looking around quickly it's hard to release. Warm up the muscle, stretch it and massage it with your fist or fingers. Cold muscles are more susceptible to cramps. 30:00 Thixotropic ligaments and tendons. Getting cramp towards the end of an outing happens. Take a little cooked potato with salt, or electrolytes or a banana to prevent this. 33:00 Question: How to work with a squad of different skill levels. Develop your sculling ability - have a pathway to progress. What am I signing up for? Set outings for integration with more experienced people. Switch seats in crew boats. 38:30 Pontoons from Revolution Rowing give stability for singles and doubles, as do Wraptor Balance pontoons from ssrs.net.au
Dealing with foot cramps, forearm cramps & whiplash in the rowing boat | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing Running a sculling camp. Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve. 09:45 Cramps in the boat. First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well. Check your muscles - are you gripping too hard? 12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release. Neurological release by contracting the opposite muscle. Reciprocal inhibition if you contract one muscle the antagonist muscle must relax. Foot cramps - lift up your toes to contract the top of your foot muscles to relieve in the arch of your foot. 15:10 Calf muscle cramps Extend your leg and pull the toes towards you. Also use elastic bands. A Charley Horse is a common US name for a muscle cramp. 17:30 Hamstring cramps Contract your quadricep hard to release. Extend your knee and straighten your leg. Lie on the floor and lift your leg up straight off the floor. 20:00 Forearm cramps - often caused by tension in the hand. Frequently happens when you switch from sweep to scull or swap sides in sweep. Avoid cramps by getting into the rowing stroke rhythm and release your hands within the stroke. Let the handle move with your fingers. Keep the circulation going. If you do get a forearm cramp, raise your arm and pump your fist open and closed. Must be above the height of your heart. Marlene-ism "Let the oarlock be an oarlock". 25:30 Abductor muscle cramp This is probably caused by the glute medius. Squeeze a water bottle between your knees to release. 27:30 Whiplash - if you get this in the boat when looking around quickly it's hard to release. Warm up the muscle, stretch it and massage it with your fist or fingers. Cold muscles are more susceptible to cramps. 30:00 Thixotropic ligaments and tendons. Getting cramp towards the end of an outing happens. Take a little cooked potato with salt, or electrolytes or a banana to prevent this. 33:00 Question: How to work with a squad of different skill levels. Develop your sculling ability - have a pathway to progress. What am I signing up for? Set outings for integration with more experienced people. Switch seats in crew boats. 38:30 Pontoons from Revolution Rowing give stability for singles and doubles, as do Wraptor Balance pontoons from ssrs.net.au
Alexandre had a dream to row at the elite level and it took him years to progress. Hear how he overcame hurdles, injuries and life challenges to take a silver at the Pan American Games Rio 2007.
02:00 I started rowing at 15 - a friend introduced me. Got us started together at Sport Club Corinthians Paulista club - they do soccer. most of the rowing clubs became soccer clubs. 07:30 I tried soccer, basketball and tennis - but I stayed at rowing. I was weak. I had good coaches and made a lot of friends. The environment was great - good people, good values. 09:00 I left Corinthians and went to the other club Clube de Regatas Bandeirante... and I started to win. I started in the coxed four and 8. sweep rowing 10:50 Why the pair is so special It's the most difficult but I find it the easiest. My rowing brother- José Roberto Nascimento. We don't need to talk - we communicate just by thinking. I know when he is not in a good mood. I am stroke - when I change the rhythm I don't need to tell him. 15:00 Trust is the most important thing. We learned this from rowing. Mostly I listen and do as asked. Sometimes I have an instinct and I have to trust this too. You need a good relationship with authority people in rowing. 18:00 In 1994 we won national Champs 2+ and 2- 19:00 In 1989 we lost a race because I did what the coach told me to do. The coach asked for a lot of short strokes at the start and we were last. We finished one second behind Flamengo - they had an Empacher we had a wooden boat. We lost but I was happy because I realised you must listen to your inner voice. These with more experience who watch you. You feel you can make your own decisions. I was blinkered at the beginning. We are always learning something. His intention was right - but I learned to trust my instincts 22:00 My rowing dream was to go to the Olympics. It was 1980 and I watched the Moscow games - Nadia Comaneci. I trialled in 1994 as I think the best boat in Brazil. A race-off for the Pan American Games but I hurt my back. I stopped rowing entirely at 22 and I did not row for 10 years. In 2004 I restarted. What if we return to finish what we started? 26:30 I spent 6 months strengthening my back. In March 2006 we were 2nd and back in the National team to get to Beijing (we had to be first in the Pan American Games in 2007). So we didn't go. 29:00 Life lessons from rowing. Listen to your heart - if you are emotionally balanced - you have to try. After a while you realise you can do the hard training. We can use these experiences in life when we are tired and want to give up. Nobody guarantees you a prize it is "maybe"! Many times I rowed with people I didn't like - I have to do my best to help someone to do their best. Having a goal - we want to go to Brandenburg 2024 World Masters. Start thinking and planning now. I want to row to win. it's not ambition- but doing your best with your friends. When I haven't got a goal I haven't got discipline in my rowing. Rowing changed my life for the better I'm grateful for masters rowers Bandeirante was a master club. They paid our regatta expenses. and travelled to watch us. The future of rowing is strictly with masters.
Rowers research, read and learn all the time. How to take your new ideas into the boat and test them out - do they work? Book of the Month with Jess di Carlo | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 03:00 Sculling Intensive course launch https://fastermastersrowing.com/register/sculling-intensive/ Every 5 years do a major reset and go back to basics on your sculling. This serves as a refresher course. 06:00 This Past Week - what we do to advocate for masters rowing. When people get nervous wierd things happen. Write it down and make a checklist for your regatta timings. 07:45 Coaches Eye has closed down. 09:45 Book of the Month Mind over Water - lessons on life from he art of rowing by Craig Lambert Buy now https://amzn.to/3BNOlxu https://fastermastersrowing.com/best-rowing-books-2020/ It is based on the Head of the Charles Regatta and being an older athlete learning how to scull. Craig recalls the Great North East Blackout of 1965. 21:00 You Belong Here. Rowing shows you are part of the club. 23:30 Finding new rowing things to use in your practice. As a student of rowing it's an ongoing process. 24:45 Have a good system to capture information - a reference archive. 27:00 Putting the new idea into practice As a coach it's important to hear how others describe things. 30:00 Back to basics - choose how to do the thing,. Break down the stroke - exaggerate or isolate that movement. 32:00 The value of repetition - do it multiple times. Can you verbalise what you want to happen? 34:00 Technique first and then power. Test your limits. Use this method to coach and apply your learning.
Masters need more coxes | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe with guest Katy Smith talking about ways to develop, coach and improve coxing for masters rowers.
01:20 This Past week-advocacy. A new dock arrived at Marlene's club. Recommend Ako Plus matting for non slip surface suitable for boat clubs. 08:00 Katy Smith from Asheville Rowing Club, North Carolina, USA. 07:00 Sculling Intensive Course announcement. https://fastermastersrowing.com/register/sculling-intensive/ 11:00 Our team has 2 W8 and one M8. And specialised sculling groups. 12:30 Insufficient support for Cox development. Coaches have never coxed. But coxes need a leadership style. The US Rowing Level 2 coach certification has limited cox information. 14:00 Coaches need to sit in the coxes seat at least once. Learn what the role does. - Can you keep your line -point. - Technical skills development. - Responsible for safety - Docking and landing. I use my peripheral vision-what is going on around you? 18:00 Working with a coach Do they do all the coaching? Know what the coach expects from the crew. What skills are they working on? We see and hear things the coach does not. Act as a go-between with the coach and crew. 20:00 Help coxswains develop. Tell us feedback - we want it. When we give good calls, tell us. Are people afraid of hurting our feelings? 23:00 Fear of losing a coxswain. I ask directly for feedback. We used "no name" surveys to rate us. 25:30 Differences coxing masters requires more finesse with your voice - not using screaming tactics. 27:00 Flexibility with line-ups. Explain the goal for this practice. Mixed ability crews - give experienced people the expectation of developing novices. It's important to allow novices a voice. Buy into the workout. 31:15 Coxes arriving to the masters level - understand how necessary it is to being out on the water. Our masters learn coxing as well as rowing. 33:00 We have a learn to cox program. Choose to rotate through rowing and coxing - half outing rowing, half coxing. 35-00 Coaching the coxswain by Chelsea Dommert. She reviews how to master steering, docking, setting up your race plan with the coach. https://amzn.to/3L7Zegp 38-00 I auto record my outings using Cox Orb Platinum. I share them with the womens 4 crew. Coaches could listen to recordings and give coxes feedback. 41:00 It's important coxswains know how to row. At masters lend everyone needs to learn every role in rowing.
To contact Katy katysmith069@gmail.com
Dominic Miller is on the board of the Henley on Todd regatta in Alice Springs, Australia Rebecca last attended this event in 1984 (before she learned to row!)
Timestamps 01:00 Rotary run the Henley on Todd regatta,. It celebrates its 60th anniversary started in 1962. 02:30 A dry river regatta in the desert. 05:30 the regatta events include "bring your own boat", crews of rowing 8, 4 and single kayaks. You cannot run, you have to shuffle. Get out of step and you fall over! 08:00 Damsel in distress race 09:00 Human hamster wheel race 10:30 Special event for the Todd family - build a telegraph line. 12:00 Three crews fight it out in the grand finale with a water fight - the Australian Navy versus the Vikings versus the Pirates. 18:00 Why the regatta never finishes on time.
Rowing is a sport that rewards discipline. Book of the Month | Faster Masters Rowing Radio - the podcast for masters rowers.
Tips, advice and discussion from Marlene Royle and Jess DiCarlo. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 03:05 Jess discussed her book choice Rowing Through the Barbed Wire Fence – Rima Karaliene, https://amzn.to/2UBEPXh What it was like rowing in the Eastern Bloc from 1960s. 13:30 Privileges came with the elite sport team membership in Soviet Union. 27:20 We discussed the concept of discipline being connected to a goal to help you make decisions and create good habits. Book Mental Discipline: The pursuit of peak performance by Mike Livingston https://amzn.to/3ARHume 29:00 Rule followers are one type of discipline follower. 30:00 The 80/20 type people mean you are highly likely to be successful. To get the benefits of what you are trying to accomplish with your goals. Regular practice of discipline improves your skills. 33.00 Knowing yourself helps - do you need a team or a training partner?
Over training happens to masters too | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 02:40 Block format racing allows more events and easier for boat sharing 05:00 squads for masters racing. Being ultra-flexible because things come up unpredictably. 08:00 Testimonials Testimonials for Faster Masters training programs 13:00 Henley on Todd - Alice Springs 18:00 Over training,. what is it? Over-stress when your system gets run down. Increasing training volume or intensity too fast. Insufficient recovery. If you do not rest your body creates a situation where it forces you to rest. - Type 1 - muscular - it hurts - Type 2- central nervous system- lack of balance, co-ordination low motivation. 21:15 When I got over-training. Be very careful. It was caused by too high training load. We have to push boundaries in a training program in order to get fitter. 25:00 Warning signs of over training 1 - Resting heart rate is too high in morning. Category VI (6) training is base work allows your heart to expand and contract stronger. If heart rate is 5 beats higher - watch it if it is to beats higher for several days it's a sign of over stress. 2 - Injuries appear. Over training goes to a weak spot - an old injury flares up 3 - You feel tired and lack motivation or slightly depressed 4 - appetite can drop 5 - Achy muscles 30:00 Using your down time profitably. Go down to base training only. Avoid hard AT or Interval work until your heart rate is back to normal. Do not be on your feet- row /cycle is better than jogging. Go out in the coach boat-watch and learn. Join them at the training sessions Get a sports massage Nutrition HELPS - get protein and B vitamins in. A blood profile test shows deficiencies like B- 12 and iron Do Yoga Do Pilates Take a core class -sit ups, press ups, stretching and mobility work. When you start to feel better begin training again. Rule is #days off = no of days to come back to full training. Be conservative - older athletes take longer to rebound. 40:00 Adaptation happens at the cellular level.
Durable boats for club use | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 03:00 September Programs have 3 tracks Time for good quality endurance training. 08:00 What is the normal stroke rate for a 60 year old masters in a single scull for head racing? Maintain the best average speed for the whole race. Work out your efficiency at different rates. 13:00 if your release timing is not together. If you cannot hit the rate - look at this first. 15:30 Look at meters per second as an alternative to 500m splits.
Support this show with a donation https://fastermastersrowing.com/podcast
19:00 Durable equipment - boats and oars. Why do we want hard wearing boats for rowing? How do you choose boats - we review the spread of athletes in the club group - Height, sex, weight and skill level in rowing and sculling. Our learn to row boat is a coxed quad - wooden inside and with a carbon exterior. After graduating from learn to row we use a flat bottomed quad which is easier to sit and good enough to race in. It is a "forgiving" boat for technique inaccuracies. Hull designs vary - our top quad has a narrower hull - it's harder to sit and weather-cocks into the wind. Good bladework skills are needed to control this boat. We need both beginner boats and racing boats. 23:00 Rowing boats are made from a choice of fibreglass, Carbon and Kevlar, and Wood. Modern boats are a honeycomb sandwich construction. This gives rigidity to the boat. Painting the outside of the boat covers the joins and overlaps in the carbon fabric layers. Gelcoat is the transparent outer layer of protection. The materials it is build in reflect how heavy the boat will be when it's finished. 25:30 Boats have minimum weights allowed for racing by World Rowing FISA. A single scull is 14 kg. Look at the boat builders plate - it has the boat weight as well as the athlete weight (average) it's designed for. Under-weight boats require you to carry extra weights - lead weights added to the foot stretcher. 28:30 Flatter based boats for learn to row are sometimes a little heavier. A single can be 17 kg. Stiffness of rowing boats has increased since wing riggers became popular. They attach using a flange along the length of the boat. This allowed boat builders to remove the internal 'shoulders' for the boat and to redesign the cockpit. 32:00 Buying a boat- consider the prices. Often the hull design is the same but materials differ. 33:45 Composite materials changed our design and manufacture. Skinny oars have extra soft flex. Heavier oars are built with heavier materials. Oars are made from Aluminium, Wood and Carbon fibre. 40:00 Marlene's "Old trick" to give more weight in the hand is to wrap lead tape around the shaft to create weight in the hand. Gives more stability to the oar. 43:00 Boat maintenance is key to durability. More than the construction type. Check your boat regularly - is everything tight? Wash the boats regularly - especially the slide tracks. Boat storage - indoor or outdoor? UV light slowly deteriorates the hall. Cover your boat if stored outdoors. 47-00 Rowing in salt water requires daily washing. We recommend regular strip downs to remove salt residue.
Good stress and bad stress - what they are and how to handle rowing stress | Faster Masters Rowing Radio - the podcast for masters rowing.
Timestamps one thing to improve masters rowing. 02:00 This Past Week - Marlene met Tony, a faster master from Shurebrook, Canada. 04:00 Good stress / bad stress A good stress helps you grow , challenges you. Something unfamiliar but which stimulates you to improve. It pushes you in a positive direction. Bad stress is too much of a challenge which causes breakdown. Coach tells stroke "you are responsible for the outcome of this race". Putting athletes into situations which are way over their heads is inappropriate 10:45 Learning to push yourself into situations where you are vulnerable and uncertain is part of the rowing journey 12:30 Integrating new people into the club as an outing plan. Good stresses - training with incremental goals. Raise the bar gradual. A more challenging boat balance situation. It was clear we had gone too far so we switched boats. 18. 30 Four Stress Mantras - Do nothing - Let It Go - Let It Be 24:30 When I push off the dock all the bad stresses stay on land. This is a skill. Learn to leave them behind. 28:30 In racing when starts are delayed can you do anything about it? How can you use the time profitably? Acquire Resilience Mental skills. 32-00 Why does Let it be work best as a stress mantra? Percentage of people reporting reduced stress from the 3 mantras Do nothing 4% - this represents Passive Denial Let It Go 24% - this represents Active Denial Let It Be 45% - this represents Stoic acknowledgement 34. 50 Daily things which impact you in the boat. 36. Irene's Question: "Could you maybe talk about how to best behave in an eight to support steering? Some curves are so tight we need to dampen the power on the inside, but do we lean in a direction, do we adapt our stroke length or something? And what about in longer curves where we can continue rowing at full power on both sides but still want to support the cox - how do we best do that? Or do we let her do her thing and just row?"
4 things for steering in an eight round a sharp corner - Know the boat's pivot point and use pressure from 2 on bow side and 2 on stroke side PLUS - early catches on one side and less pressure on the other side - Lateral pressure on the gate on the side you are turning towards to maintain a level hull - Short strokes on one side to use the acute catch angle and a hard catch to pull the bows round - More pressure on your inside leg works well for a less sharp bend
Miranda is a former national team rower turned coach. She is interested in mental health and how it affects rowers and coaches.
Timestamps 03:00 Miranda's background in rowing 06:00 A congenitial heart condition diagnosis 07:30 Transition to coaching. Be open minded and do as much as I can. Going out in the launch with other coaches Read books Try things 09:00 What can I see? What do they see? Training my eye to see things in the boat. Communication skills - what do they say. 12:00 Rowing and leadership coaching Each year everything is new What does this group need? A laboratory. Intangible leadership Tangible things - what you can measure 15:30 Leadership coaching - putting everything on the line is an awful strategy as a leader. Individual, team, organisations - all have leadership skills and support career transitions. This generation wants more - break out of a traditional role. What energises and excites you? 23:00 mental health for rowing Curiosity and compassion. Egos can be big - naming and shaming happens. We can be black and white in our approach. The best coaches wonder why the athlete went drinking and what they might need. How to have that conversation... what I'm noticing is... do you want to share with me? Is there something else you need? 27:00 https://www.mirandaholder.com/ Individualised coaching for transitioning into Leadership. Leadership - know yourself, make choices Group coaching, speaking and facilitation. How to connect to your body.
Balancing a boat is easier with personal balance skills | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 04:14 The training program for August 2022 from Faster Masters Training module - 1k program peak 5k program for Oct & November peak HOCR specific program Fitness is standalone 5 workouts for fat burning, endurance or strength endurance Land training includes Balance Exercises in the gym Benefits of having a rowing accountability partner 09:00 Body balance exercises Supportive of our movements for ageing athletes Balance is trainable over time. 11:00 The J-curve drill -Rebecca's favourite balance exercise in the boat 14. 30 A basic pause drill at part of the cycle. Count One 1000, Two 1000 then go Choose a point in the recovery to do it.. Marlene prefers arms and body away. It completes the acceleration phase. Variations you can introduce - Square /feather twice - Cut the cake Do it at low speeds and low ratings but with good pressure 20:00 - Podcast offer for new supporters - make a podcast donation and want to get the video of the J-curve drill message us 24:00 Body balance exercises standing - One legged airplane row - The star balance tap 28:00 Single leg jump 29:30 A listener question from Bernie - balance getting into the boat - from a dock
Ted Pytlar joins Marlene and Rebecca to talk about his club masters group and their experience of rowing, racing and training | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
This episode is sponsored by the Faster Masters 12 week 5k training plan. https://fastermastersrowing.com/register/head-racing-12-week-program/
04:00 This Past week Rowing News Magazine published Marlene's article on Periodisation of Technique. 08:00 Merijn Soeters new Book of rowing photography https://fastermastersrowing.com/best-rowing-books-2020/ 10. 30 Our podcast name - we emailed a question to all subscribers 11:30 Ted Pyltlar's background in rowing 13:30 Moving to the single scull - the ultimate boat The club mix of boats has changed as the interest in rowing singles has changed. 16:00 Delaware River is rocky and can get shallow so we lose skegs often 17:00 Training Goals - focus on head race preparation. We organise ourselves as a group of 4 we know where the rocks are. After hurricanes we re-survey the river 22:00 after hurricanes we get high flow and use peripheral vision to steer and avoid landmarks. 23:00 We have a LTR annual program with a waiting list. 16 people limit. We don't have enough coaches and 10 sessions is not enough and so we added a plus plan to integrate them into experienced boats. 26:00 We have a plan to beef up the masters program structure with regular outings Customise a track for each person's flexibility. 28:00 the board has a LTR co-ordinator and organised coaching roster. Scullers have a skills test for 1x use and also a masters program co-ordinator with input from members. We bring in a professional coach a couple of times a month. 31:00 Swapping from sweep to sculling I didn't realise the importance of stability at the catch and release in 1x in order to get the rest of the stroke to work well. Subtle mistakes you can make on port /starboard can really mess you up. It took a while to figure them out. Loose hands is critical in sculling. 33. 50 you have to be at a certain point in your rowing journey to realise or hear certain things. As you get better you realise what the coach meant. 35:00 Try to get an understanding of the complete stroke. Mine is 4 pages long. A picture in your head 37:30 Some adapt technique which is a coping measure because they are afraid of tipping over 39:30 The swirling vortex behind the blade isn't needed - just bury them deeper. Differences of opinion between people happen in rowing - it's good to know them all. 45.00 Rowing movie - Heart of Champions review by Rebecca https://www.amazon.com/Heart-Champions-Michael-Shannon/dp/B09LRZR2F1?ref_=nav_signin&
Incorporating novices | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:15 This Past Week - what we do to advocate for masters rowing. Rebecca's rowing hack got published on row2k - the Coxing Plank https://www.row2k.com/features/5880/rowing-hack--the-coxing-plank/ Marlene has been teaching new novices. 06:00 Beginners joining your group. Do you start in single sculls or team boats? The coach does a 1 on 1 session overview of the sport. Important to get in the boat in the first lesson. Nobody ever asks how do I turn the boat around! First session - ensure they are comfortable, it's a stable boat, they can find where the water is with the oars. 14:00 Incorporating novices into your club - start them in a group together. People learn at different speeds. - basic skills of stopping, backiing, turning and rowing. Do check how to structure your learn to row programme tuition in Volker Nolte's book, Masters Rowing. Wolfgang Fritzch wrote the chapter on novices. It's excellent. https://amzn.to/3sYSXJB 18:00 How we learn Just try it. We learn by discovery People ask questions - it's best to let them do this and answer what they ask (it tells you a lot about how you teach and whether they have comprehended the information you shared). Incorporate drills to explain and clarify. 24:00 Tell people how to do things not just what change you want them to make. Use drills to isolate part of the stroke and practice them slowly. - explain in words - demonstrate the point on land - let the athletes try it in the boat - use a drill Remember if you talk to athletes while they are rowing they often don't listen. It may be better to talk when they have stoped rowing. 26:00 Jam sessions - mixing abilities in crews Build this into your club season - mixed ability groups. The novices scale up and the experienced people scale down. It allows novices to experience acceleration in a boat. What does swing feel like? It's easy to improve rhythm and timing when you have been shown how to do it and felt the boat move. 30:00 Shadow rowing is useful especially for visual learners 31:00 Coaching groups of different speeds Individual attention for people of different abilities Give time to process the coaching advice. Position the launch (coach boat) so the slow people go first. 39:00 Feedback from a fitness athlete on the new fitness program
When to take risks with your race plan | Faster Masters Rowing Radio - the podcast for masters rowers. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Marlene has been teaching beginners 08:00 Race Plans - these are included free in our subscription products. Check the Performance module. 09:00 Mentality for racing - it's individual. - be committed to doing your best - on this one day - emotions - skill levels It's process based mentality and NOT results based. 11:30 Racing is 90% mental Know yourself and make a plan to calm yourself. A race is an opportunity to express yourself. 12:45 Your brain will tell you to protect yourself. It will try to keep you safe. In between your thoughts, talk to yourself. Make your mistakes in practice and in trials. 15:30 Racing is often intuitive - build your experience to improve this. 19:00 The four quarters and what to do strategically in each - first quarter - do a start and get on a good rhythm - second quarter - be tough on yourself. Watch your average speed - third quarter - be tough on your competitors - fourth quarter - your sprint finish 23:00 Mary Whipple took a risk to let the boat "breathe" Bring the focus back to the boat - not us. 29:00 Taking an extra push after pulling level with another crew. Put them away if you can 34:00 Pull a trick out of the bag for each situation you face. Perfect races rarely happen. Be prepared to respond to every situation that arises.
New book; The New Toughness Training for Sports | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 04:15 How tough are you? Have you ever thought to yourself, it’s never over until it’s over or never give up? Or said, I could have rowed faster if I had stayed concentrated in the second half of the race; I wasn’t thinking clearly.
Building mental and emotional strength, an essential ingredient for success in rowing and sculling, is what James Loehr’s book; The New Toughness Training for Sports is all about. Buy from Amazon https://amzn.to/3yI3fnm [affiliate link]
Loehr’s classic book covers issues related to recovery, understanding the language of emotion, signs of overtraining, the performer-self versus real-self, balancing stress and recovery, as well as the role of awareness in the mental toughening process.
Loehr describes toughness training as “the art and science of understanding your ability to handle all kinds of stress-physical, mental, and emotional-so that you’ll be a more effective competitor.”
06:00 Common words that we associate with toughness; cold, mean, insensitive, or heartless, are not those included in the definition of toughness here. Phrases such as responsive under pressure, resilient, and flexible rise to the surface.
Loehr describes four indicators of toughness. First is emotional flexibility, Second is emotional responsiveness, “the ability to remain emotionally alive, engaged, and connected under pressure. The third aspect is emotional strength, “the ability to exert and resist great force emotionally under pressure, to sustain a powerful fighting spirit against impossible odds.” Fourth, emotional resiliency, “the ability to take a punch emotionally and bounce back quickly, to recover quickly from disappointments, mistakes, and missed opportunities and jump back into the battle fully ready to resume the fight.”
09:10 There are many athletic situations when the way that you really feel isn’t the way that you know you need to feel to perform at your best level. The way that you really feel is referred to as your real-self and the way you need to feel to perform at peak is referred to as your performer-self. Positive and negative emotions are constantly intertwined in our daily feelings. You must develop the capacity to move from the real-self to the performer-self on demand, which calls for precise thinking and acting skills.
12:30 Performer skills include disciplined thinking and imaging skills that keep your emotions focused. In addition, physical acting skills that help you act the way you want to feel to achieve your ideal performance state. This is your body language.
14:30 For racing this is why doing time trials and scrimmage races can be critical to improving your performances; you have the opportunity to practice new reactions.
Learn how to tell yourself to hang in there. Avoid showing weakness on the outside and let yourself know that you are right where you want to be so you stay passionate and fight no matter the circumstances.
16:00 Balancing stress and recovery is a major focus “Stress is anything that causes energy to be expended; it occurs physically, mentally, and emotionally. Recovery is anything that causes energy to be recaptured; it occurs physically, mentally, and emotionally. Unfulfilled needs represent forms of stress. Fulfilment of needs is recovery. In order to fight great battles in competition, your energy deposits should be roughly equal to your energy withdrawals. Your goal should be to enter battle fully recovered whenever possible. Balancing stress and recovery is fundamental to becoming a tough competitor.”
To get tougher taking risks in life and competition is a natural part of developing strength.
Spend time talking with your coaches, friends, or family about your problems or keep a training journal to help sort out your thoughts.
19:35 Work hard but recover equally as hard. Your recovery schedule should receive as much attention as your training plan does. Sleep ranks number one when it comes to recovery methods. Eat a healthy well-balanced diet with adequate amounts of water and nutritious food. Enjoy both passive and active rest activities. The application of stress is the stimulus for growth but recovery is when you grow.
26:06 In 1986 in preparation for the world championships, C.B. Sands-Bohrer and Christ Ernst practiced various race scenarios; they went on the win the gold medal in the women’s lightweight double.
Blade depth on the drive | Faster Masters Rowing Radio
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Timestamps 02:30 Keep the top edge consistent level and covered at this height through the drive. Important for an effective drive. It affects the length of time the oar is in the water. 04:00 common errors with blade depth Going too deep The blade has floatation and will sit in the water at the correct height if you just leave it with no pressure. Add pressure to the blade does bury it a little more. Lifting the hands too high causes deep blades. Use the reference point for the handle “aim for where your knees were” Norm Graaf advice. Opening up the body too early on the drive sequence. If the body lifts away from the knees this causes the blades to go too deep “rowing up over the barrel”. 07:00 The blade is not fully square when it goes into the water. This causes it to dive deep. Is there enough height above the water to square on the recovery? A solution is to relax the handle. If you hold too tightly the water isn’t able to fix the blade depth and square placement. 09:30 Drills and skills to build blade power Blade depth drills Row in circles - leave one blade flat on the water with the handle next to your body. Row with the opposite hand. Watch your blade as you row - make corrections to the depth. Check the waterline on the oar shaft - it should stay consistent until the oar comes out of the water. 13:45 Backing down drill Keep the blades in the same position as you row (don’t counter-feather). Build your confidence increasing the stroke length from arms only to full slide backing. You can see your blades as you back. Practice the correct recovery sequence - arms / body / legs flow up the slide as your hands separate. Practice in sweep and sculling boats. 16:30 Half blade depth drill Row with your oars half way out of the water. Requires more control over the oar - finesse. You can’t row hard but allows you to practice the handle control. Practice full blade depth as well. 20:00 Bungee rowing drill - put the elastic bungee to the stern of your foot stretchers. This slows down the boat on the recovery and gives you resistance feedback. Try rowing one stroke with power and one light pressure easy alternating. Goal is to apply pressure to the handle keeping the blade at the correct depth. 4 sets of 8-10 strokes focusing on higher power. 21:45 Vary pressure through the stroke drill. Change from quarter to half pressure (50%) at the release. Row 20 strokes with this focus. Then go from 50% up to 75% pressure at the release. Maintain handles horizontal and drive length through the water. Lastly try 75% up to 100% full pressure. 23:30 The silent pyramid exercise This helps build up to full pressure strokes; it also helps concentration. Start with 1 stroke with power and 1 stroke easy light pressure; then 2 on and 2 off; 3 on / off; Up to 10 strokes with power and 10 strokes off easy - then work your way back down the pyramid, 9 - 8 - 7 down to 1 stroke. 26:00 Managing training with long Covid The effects take a long time to recover after illness. A useful measurement is heart rate variability. Morning resting heart rate gives you a norm. If you are fatigued from training this will change - elevate. Rule of thumb 5 beats above normal you should take it easy that day or do a light training to keep your heart rate low. 28:30 Heart rate variability - measures the amount of time between heart beats. This reacts to how much fatigue you have and indicates if your body is in a relaxed or stressed state. It indicates whether your sympathetic nervous system is over-active (fight or flight). In a relaxed state your parasympathetic nervous system is activated. Measure using an app HRV4Training it measures heart rate and asks questions about your lifestyle - sleep, training, injury. The factor is personal to you and indicates what’s normal for you.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing - who is the fund raising group in your club? 04:00 Corporate rowing if you’re interested in a discussion - get in touch. 05:00 Marlene’s rigging dock talk 07:00 book of the Month with Jess di Carlo is Olaf Tufte’s Skjerpins. https://www.ark.no/boker/Olaf-Tufte-Skjerpings-9788241953811 This literally means “sharpening” or more prosaically “Get a grip - you can always get better”. It's in Norwegian and Jess used Kindle translate function to read it. 10:30 Olaf is strong on visualisation and spent 10 minutes working on the first stroke before the Beijing Olympic final. 15:00 Hiking with his family - he found himself in trouble and said 'get the breathing right and the head will follow'. 21:00 Start rowing slowly and rebuild the stroke from the basics after a set back. 22:30 Rest and recovery Peaks require a rest and reset before another peak event. Recover - between your sessions each week - between each is a recovery period. Sleep is terrific for recovery as is nutrition and hydration. Glycogen in your muscles fuels muscle action - heavy legs 26:30 Doing 2 sessions a day versus 2 days between sessions. Hard and easy days take planning. 28:30 Rest and sleep means 7-9 hours per day asleep. When you sleep your hormones are active. Maintain weight, mental sharpness and dehydration. Interrupted sleep is a common issue for masters. Naps are a useful tool to use. 30:30 Other types of rest include sports massage, sauna, contrast showers (hot and cold) all help flush your system, Plan the rest days in a week's schedule Plan the rest weeks in an annual schedule. Cross training can be a rest and a change too, 33:00 Heart Rate Variability measures the fluctuation of what is happening between your heart beats. Compares the sympathetic and parasympathetic nervous systems. Different ways to track are available. Get age group comparison data and personal day to day changes in your analytics. High values mean you are more recovered. 35:00 Active Recovery is rest or sleeping an extra hour. Simple ways to test your recovery. Check your waking heart beat in the morning for 1 minute. If it’s 10 beats higher than normal don’t do hard work that day or take a rest day. 37:00 Rebecca used to track using the Daily Diary from Harry Mahon https://www.rowperfect.co.uk/how-useful-is-a-training-diary-for-rowing/ If it’s 5 beats higher than normal you could have a virus coming on. Err on the side of caution. 40:45 De-conditioning takes a long time. You have to stop training for a long time to get to lose your fitness. Two sessions a week are enough for fitness maintenance. Keep it low intensity. Two sessions a week are enough for maintenance at low intensity
Who are you becoming? the importance of contemplating this question - become the athlete you want to row with.
Support this podcast https://fastermastersrowing.com/podcast Timestamps 03:00 This past week Rebecca was at the South Island Masters Regatta. 05:00 There is a need for handicaps in masters rowing to make the races work better. What do you think are the benefits? 08:00 Who are the athletes you want to row with? Can you row with them? Why do more experienced athletes warmup square blades? different attributes of an athlete - Trainers, Racers, Technicians What is it they do that I would like to also do? 12:00 Attributes of rowers you admire and aspire to be like - positive attributes They show up, on time, volunteer, open minded, pay dues on time, friendly and build community, convivial and congenial, social sharer 14:00 Open minded on the water gives and asks for feedback. Use the same language that the rowers use for a discussion about feedback. 17:00 How's it going? is a good way to ask for feedback during a training session. 19:00 Advance a common understanding in your crew and group. A common language. Mike Spraklen asked us what does "stride" mean to you? 21:00 Can we give confidence to other people in our crew as we discuss the outing? Ask the question carefully. What words to use when you give feedback? You sit behind me - uniquely positioned to see my technique. Can you remind me when you see me doing something wrong or right in the boat? Ask opinions - helps people to feel they are being heard. "What are you personally working on?" 25:00 Start the positive behaviours yourself. Begin before you get on the water - where are you going? What to do today? Did I do what I set out to do? Quality score points out of 10 for rowing practice, acquisition of skill. 27:00 Openness in rowing - is this challenging for masters compared to youth rowers? Our practice ebbs and flows through the year with more intensity. Small moments of joy in what you are doing. Smiles and grins after the row. 32:00 Why do we row? Where do we get enjoyment? Process goals - lead the change yourself that you seek in others. What is the ideal athlete for your club group. It's incumbent on rowing leaders to be inclusive of returning rowers (who rowed as youth) and those who learn as adults.
Isaac learned to row for an Atlantic crossing and has since rowed the length of the River Thames with Emma Green who is also new to rowing. Benjamin Ajayi-Obe is Isaac's rowing coach from Putney Town Rowing Club and Emma Green was his crew-mate on one of the trips. We discuss their journey and learnings. Timestamps 03:00 Isaac sees the big challenges in life which require him to act. I like to set challenges outdoors - his first was the English Channel swim 06:20 Endurance is the ultimate test of mind, body and soul. Ben invited Isaac to row the channel 08:00 Ben was 2-3 years into his own rowing and decided to the the Atlantic Row. Isaac has incredible resource for the campaign. Ocean rowing can be learned during the row. 10:30 Putney Town Rowing Club lent us a boat 2x. Ben let Isaac learn by trying. the priority was boat feel - the rowing machine is forgiving Self-correcting is a new mindset. 13:00 On the ocean crabbing is part of the row. Isaac said our first wildlife encounter is 10 days in when it was quiet and he heard a massive whale come up 5 meters away. Ben's highlight was unexpected. Cameron and Ben were rowing at night - a full moon and it started to eclipse. The moon turned right red. It's an event which happens 28 times a century. A super Blood Wolf moon. 19:00 Emma heard about the Atlantic row from a friend. Isaac's next challenge was rowing the Thames River I thought, I could do it if he does it with me! 22:00 We did Abingdon to Kingston over 3 days. A team of 9 in a sweep eight. Locks are hard to navigate with a long boat. 24:30 Emma did a Learn to row course at Marlow Rowing Club. Once a week for 5 weeks. Emmas's Dad coxed for CUBC, Lawrence Newman in 50s. 27:00 We chose Cure Parkinsons Trust as our charity for the Thames row. On the last day everyone wore the t-shirts
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Timestamps: 01:00 This Past Week - we launched the June training program. 06:50 Fundraising for rowing clubs. Little and often is a good mantra. Regattas - every club should do a winter and summer regatta. Different types of regatta - boats are provided, racing for time, skills and drills, juniors and masters are good companion athletes. 13:00 Summer head races - Maine State Championships around 3 buoys for 5k. The "Killer Meter" a 1k race with a mass start. The CRI Classic is a preparation for HOCR. The Head of the Kevins - 3 series of races seeded by time Cambridge Winter League over 3 months with cumulative time. 19:00 Small fund raisers - a service fee on race entries - bottle returns and tin cans - jumble sale / rummage sale / bake sale - junior disco - raffles - donated merchandise in kind and gift certificates 28:00 Run a learn to row for parents of juniors 30:00 Corporate rowing is a league possible? 37:00 Resources within the membership - who is already a member who could help you? Local library www.spacetoco.com allows you to list rooms for hire (a commercial Air BnB for club rooms) 47:00 Catchy things like "sponsor 10 strokes" Buy a row or buy 1 hour or 1 outing.
3 core drills to combine into a crew | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Timestamps 01:00 This Past Week - what you can learn from elite athletes. Intention and attention. 08:00 Crew lineups - combination that can cooperate. Good rhythm and flow and energy. Does it "click?" Is the recovery matched up? 15:00 What should I adjust? - Blending into a crew starts with following the stroke. Can you improve your precision? - Start from the finish position - align this. Arrive at the finish blade extraction together. Check blade angles are parallel in a static position check. - Come out of the water together - Focus on getting to the recovery perpendicular blades together. 19:00 Use peripheral vision to see the finish of your oars 20:00 Drills for crew alignment. - Pause drills use arms and body away. Get tot he same position before the knees rise. - Double Pause drill - count "One one thousand, two one thousand, row" - Pause at the finish with blades on the water if the balance is poor
Why do trials and tests? | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Marlene is coaching a camp - why go on camp? https://fastermastersrowing.com/how-to-select-a-camp/ 07:00 The role of trials and testing Situations where rowers don't want to do a time trial. But coaches want a measure of fitness. - race in single sculls 10:30 Are you trying to boat the best possible crew? What is your philosophy of training - how do you measure progress? Have the strategy discussion. What do you want from your rowing? Why are you here? These will guide your boat lineup choices and testing and trials. 14:30 The main tests you can do 1 - On indoor rower do a 10 second peak power ini Watts. Who's the strongest? No preparation needed. 2 - 1k test - shows your top end fitness. Compare to world C2 rankings. What percentile is your score in? 3 - On water test - sub-maximal - do a 2k piece taking the rate up two every 500 meters. Start at rate 24 and go up to 30 - record the 500m split for each 500 meters. Do it twice or three times in a session. Your 500m splits should go down 3 seconds each time you take the rate up 3 points. Repeat fortnightly. This will help you predict your race splits. The increase in rate / reduction in split is linear up to around rate 32, then drops to 2 or 1 second per 500m 22:00 If you don't want to measure progress, don't test. 25:00 Do not be afraid of trials. Mahe Drysdale article "Why do rowers fear the erg?" https://www.rowingrelated.com/2010/12/winter-workouts-why-do-rowers-fear-erg.html
30:00 Book of the Month with Jess Di Carlo The last Amateurs by Mark de Rond about the 2007 Oxford Cambridge boat race. https://amzn.to/3lCjwD3 Economist article by Mark de Rond https://www.economist.com/business/2007/03/29/rhythm-and-blues This book tries to answer the eternal questions - How do coaches pick crew lineups - Why is this crew off-balance? Seat racing - can you blend your crew to make it go faster than the sum of the parts? You are competing with your squad to make the lineup but then once you are in the crew, you have to gel to make the boat go fast.
Should you row differently in a headwind and a tailwind? Why and what and how?
Sponsored by LifeProof phone cases https://amzn.to/39IBIIj Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 07:00 Lifeproof phone cases - demonstration of how to use them in a rowing boat. Waterproof phone cases damage and drop-proof for mobile phones 08:30 Belt clip attaches to a boat tie on the rigger 10:00 Handlebar attachment - a small tube stays on your boat. 12:00 Arm strap - 3 different lengths of velcro 15:00 Rowing in a headwind Headwinds slow down your power phase. Expect a more 1:1 ratio. Be patient, control what you do - don't allow the wind to rush you. Maintain your length in the water. Adjust stroke rate so it feels good. You aren't "rowing in mud". 18:30 Changes to make for headwind rowing. Square later Be patient at the catch - legs can be slower Hold onto the finishes - keep back and arms dynamic Use your body weight Back-end load the stroke. Headwinds push you to shorten up. Use high elbows to hold onto the finish longer. 22:00 If you have cop and rough water which often comes with a head wind. Rowing in peaks and troughs of waves. Keep handles low so you clear the wave caps. Article - rowing in rough water https://fastermastersrowing.com/how-to-row-in-rough-water/ 25:00 Rowing in a tailwind Tailwinds push you along. It can feel like the power has got away from you and you've missed the catch. Less load on your blades. 27:00 Changes to make for tailwind rowing. Pay attention - don't let the wind control you. Be sharper with your transitions during the power phase. Feel the boat for release timings Everything happens a little quicker. 28:30 Front-end load the stroke Early leg drive. Tap the finish out earlier and don't get caught in. 32:30 Rigging Strategies for windy conditions Practice before any race event - don't make first-time changes on the day. 1 cm adjustment on the button. Move footstretcher one notch for Tailwind - towards the stern. Clams can be kept on your oars and used / adjusted on the water. The wind can change too during an event! 37:00 Experiment in smaller regattas with these changes.
Picking lineups | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 03:20 This Past Week - what we do to advocate for masters rowing. 06:00 Picking training lineups What does each crew need? Stroke, bow, designated caller and the 2 seat is your thinker Where to sit a newcomer in a rowing boat crew. 16:00 Type of practice Select crews depending on the workout plan Do race lineups for key races and for practices. 20:00 Ricking race lineups What are your priorities over the season? You won't peak for every regatta SElect your boatings / events which will be priority Diverse crews when a long way from the peak event. Do split sessions with 2 crew lineups in one practice. 24:00 Be practical about groups of 2 and 4 athletes. Group people into 4s and then split them into two doubles. This makes the day structure easier to consider. 28:00 Heats / reps / semifinal and final all in one day is a lot of races Or are you racing straight finals / divisions? Know the likely number of races for each event 31:00 Picking crews - loaded /stacked boats we want to race I don't advocate picking events based on "weak entries". Race your strongest crew in the events you want to do. 34:00 As a team boat rower - challenge yourself in a new crew or in a 1x -think of it as a new experience in your rowing life.
The Handle Grip | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Racing Starts Challenge May 23-25 with Mary Whipple, Adam Kreek and Cam Kiosoglous FREE tickets https://www.eventbrite.com/e/racing-starts-challenge-2022-us-rowing-tickets-325393539837 05:00 And we launched a kit / gear store with JL Rowing Buy through May 12 https://jlrowing.com/collections/faster-masters 12:00 Hand placement and grip. In our final instalment about the rowing and sculling stroke we will focus on holding the handle(s). Establish your hands correctly or end up under or over-rotated. Find the right place - sit at 3/4 slide and place the blade in the water square. Put your hand on the handle and ensure your wrist and hand back are flat. The top row of knuckles is on top of the handle - not in your palm, not in the tips of your fingers. 15:00 Learn to move the handle in your hand not your handle with your hand. 16:00 Open versus closed grip 19:00 You don't need to grip the handle - you guide it. Water supports the blade in the water. Oarlock supports the blade on the recovery How tight to hold the handle? 21:00 How much pressure to put on the handle? 23:00 The sweep grip. How wide to hold the handle. Inside versus outside hand roles. Avoid wrist tendonitis by taking the load with your back / shoulder not your wrist. 27:00 Cranking your wrist with pressure stresses the carpal tunnel - the "Harley Davidson Method". Use an elastic band as a guide for you hand if you move it around during the stroke or it drifts. In sweep the grip effectiveness changes from outside hand to inside hand as you move from catch to finish. 30:00 Don't let you hand come off the handle as you get to the placement. Drills for grip - Wide grip on the handle in sweep - Middle finger sculling 34:30 Posture in rowing The extremes are the gymnast and the couch potato. Pick a mid point. Work on your posture all the time. Not just in the boat. In the car - adjust the rear view mirror; use the head rest so you sit with your ears over your hips; neutral spine is more resistant to injury. 38:00 During the drive phase you don't want pressure on your vertebrae you want it through your hips. Keep low back supported Make posture a habit in your daily life.
Catherine Humblet talks about how virtual rowing is becoming more social with The Indoor Collective.
Timestamps 00:30 Background in rowing on the US National Team 02:00 A virtual world that taps into the DNA of rowing - socially 03:00 How did you get started? Erging needs to be fun and motivating. Catherine wants to expand the sport. 05:45 Features - solo or team practice. Shared audio channel so you can hear each other The speed of the boat is based on average speed of everyone rowing. Coxswain mode for encouragement. Custom workouts - including meters based and can upload to the Concept2 logbook Visuals of a river and overall time and splits display on the screen. 09:00 User stories - Athletes without Limits are military veterans doing rehab. You need to know the people to fix a time to train. 12:00 What's coming up? Event series this summer - fun experiences. Gameplay elements will be built out in new features of the app. 15:00 Get involved by searching for IC Row or Indoor Collective inside the App Store and Google Play https://www.indoorcollective.com/
Timing the catch, how it should feel, drills to improve the catch | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:30 This Past Week - what we do to advocate for masters rowing. When procedures for communication don't work out through an organisation. Lake Safety committee - many users of the water. 09:00 The placement of the oar at the catch. Get pressure on the blade is key to moving the boat well. You are moving while placing. The entry is the final action of the recovery - your wheels are still turning. It's important not to stop - this causes missed water. Minimise missed water equals minimising slip. As the blade enters it's traveling in the same direction as the boat. Get fully buried before putting pressure on the handle. 11:30 Visualise what you want at the catch. Describe it in words. This helps you understand. The difference between where the bottom edge of the oar touches the water and where the blade buries is missed water. 14:00 Hands lead the recovery The handle moves further than the seat. 15:45 Checklist for good blade placement Body angle set Knees rising Approach the top quarter of the slide Roll the blade square Check pressure on the footstretcher Continue moving the seat and blades until the blade is under the water surface Stay tall Weight against the oarlocks Balance on your feet Keep going until the water is there When the blade enters the water soften your hands for a moment This is enough time to bury the blade. The handle starts moving because it's buried, because the boat is already moving, because you put pressure on your feet 20:00 Drills for the placement Use pause drills In - set - go This gives you time to feel the grip on the water. Thumb position on the end of the handle grip. Calling in the catches Backsplash Quarter slide push Thumbs along the handle pushing into the catch Feel Time rowing 24:00 Advanced tip to minimise slip Have soft hands to let the water do its work As it is buried, maintain distance between the thumbs until you feel pressure on the blade. 27:00 Thumbs along the handle drill Don't chicken out - keepp the motion going 30:00 Row at 3/4 slide to work on the entry. Make your corrections here because you are on the move Backsplash is an exaggeration drill When timing is good the splash is small A small v-shaped splash front and back of the blade is desirable. 36:00 Row circles with one oar or in a pair. Create a controlled environment for learning.
The Drive | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 02:30 This Past Week - what we do to advocate for masters rowing. Organising groups of different skills Crew racing lineups https://fastermastersrowing.com/select-your-masters-lineups-for-regattas/ 09:00 Jess Di Carlo reviews book of the month Socrates the Rower. Rowing as stress relief. https://amzn.to/3DYROZq
see more rowing books https://fastermastersrowing.com/best-rowing-books-2020/ 14:00 The Drive - a good drive relies on a good recovery. Building power as you move into racing. Technique for the drive - get the blade into the water. Mechanics - move the boat past the blades and not pushing the blades through the water. Focus on lower body - legs, hips and push on the footstretchers. Maximise stronger muscle groups and use them first. Pressure on the handle and footstretcher are the same. 17:40 Think horizontal - keep the handles level throughout. Get feedback by checking your oar shaft. Look at it. Is it changing blade depth? this shortens the time in the water. Wash happens if you don't extract the blade at the right time. Slip is if you don't have purchase on the water at the start of the drive. Purchase at the catch is sometimes called grip on the water. 22:00 Practice rowing feathered on the drive to find the correct height of your handles. Identify a visual reference point to check you have the correct height. 23:30 When do I start the body swing? Initiate the drive with the legs and hips and later bring in the body swing. Pressure on the foot stretcher - the whole food goes flat on the footstretcher - this is the moment to bring the body swing in. 25:50 Swing through the perpendicular point of the oar handles. As you do this you start to bend your elbows. The blade is moving to the pin at this point. Continue to hold pressure so the blade doesn't tear the water. If you lose the pressure that hurts the release. 30:00 Practice the drive - legs only rowing. Add resistance with a bungee. A good way to get more proprioception into your joints. 34:00 Push a refrigerator Activate the glutes - this supports the lower back Activate the lats - this gives a solid shoulder girdle Together these solidify the torso for the drive. 36:30 Drill - finish all three at the same time - legs, back and arms. Exaggeration drill - do for 10 strokes This teaches how you can adjust your movements. 38:15 The result is shown in your puddles They should be tight dark circles. 39:30 An exercise for swing and rhythm. Learn to trust your blade. Get your head out of the boat and stop looking down. Put the blade in the water and look up at the sky. Add your head mass to the leverage. 43:00 The boat is stable when the oars are in the water.
The Recovery | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 04:00 This Past Week - what we do to advocate for masters rowing. 10:00 The coxing "plank" and the shoe straps 12:00 The Stroke Cycle is a series of podcast episodes we have been running. 13:40 The recovery begins when the blade exits the water and continues until it returns into the water. In practice, I teach it as the beginning of when the knees rise on the slide. 16:30 You've done the preparation for the catch already. Simplicity is key. Let the wheels of the slide move and only your legs are changing position. 17:00 Common errors Feathered blades on the recovery and your wrists are bent You need weight under the handles Level out the back of your hand and forearm In sweep use the outside hand to keep weight above the oar handle. The square up can mess with the rhythm The point at which you release. your knees - you don't need your body fully over until quarter slide. We prefer that your hands are past your knees and the body has shifted to rock forward. 23:45 Release the knees gently. Bring the boat underneath you. Get the arms out first - the handle leads the recovery. 28:00 Go faster by reducing the slow down in the recovery. Focus on the slide seat rolling past. Be poised and relaxed. Deactivate the muscles and remain poised without tension. Strength training can teach you how to activate and release muscles. 34:00 The jelly legs exercise - Rebecca explains how to teach this and practice it yourself. 38:00 Slide in time with the boat. Feel the glide. Give your muscles the rest so as to gather energy for the top of the slide. Don't chicken out at the top of the slide. Recovery continues until the blade is in the water. Continue to compress - you're slowing down. Stay on the arc around the pin especially in sweep. 41:00 Decrease your tension by 1 percent. Practice this in your crew all rowing together - you can't get the feeling with only half of you rowing.
Robert Treharne-Jones joins us to talk about training up more regatta commentators.
Tiestamps 01:30 How Robert got started in commentary for rowing regattas 03:00 Nottingham International Regatta press and PR officer. 06:00 Robert recruited others to help in 1980s 08:00 You work hard at commentary. At the end of a day you are mentally and physically exhausted. 09:45 FISA built a core team of English speaking people. Peter O'Hanlon started at the National Schools Regatta 13:00 Regatta Radio was the start of the HRR commentary. Henley Royal Regatta presents challenges mixing when two races are on the course racing at the same time. Learning to commentate Classroom learning in the theory of commentary. practical practice at the National Schools Regatta - 3 days of racing alongside an experienced person. 17:00 Producing proper information sheets. Robert is developing an addition to BROE to pull results from previous regattas to help commentators. 21:28 Training Day for Aspiring Rowing commentators Saturday 9th April 2022 in Henley on Thames and virtually online. 4 hours classroom training. Contact Robert vooiceofrowing@talktalk.net Sign up here https://www.eventbrite.co.uk/e/rowing-commentators-training-day-tickets-294649784437
The Stroke Cycle - Release to body over | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Faster Masters 1k racing programs are published for May/June or September peaks 06:00 The Stroke Cycle - the release What is the difference between the release and the finish? Bio-mechanists say the release is when the blade exits the water. The finish is a position of your legs/body/arms when the power phase of the stroke is complete The release is the action of pressing the oar out of the water. - extract with your hand pressing down on the oar handle - you must have weight over the handle - simultaneously directing your weight into the oarlock so you exit cleanly. 11:00 Press your palm downwards using only your forearm. This is tricky because the boat is moving fast at this point. There is a tendency to rush it - keep it continuous is your goal Exit quietly - listen to the oarlocks Check your collar doesn't pull away from the oarlock /gate. 16:15 The Open Oarlocks drill - helps teach you to keep pressure on the oarlocks. 18:00 Timing the release Test different release points - 1, 2 or 3 cm away from your body. Look at your puddles - tight swirls in a circle. This is what you want. Timing off your foot pressure will tell you when to release. 28:00 The body over position This is where you transition to weight back on your feet. How you sit on your seat is important. Check you aren't too far back. Maintain the handle speed and sequence. 30:00 Separate the arms away from the body rock forwards - the swing. You should feel your shoulders behind the hips. It's hard to get a good rhythm without this movement executed well. 33:30 How much rock over should you do? Shift your weight to the front of your seat. Let the hands lead the body rock - when fully straight your arms pull your body forward. Actively think hips move towards the bow. 39:00 Train yourself to listen and feel the boat.
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Stefane is an expert Rolfer, a physical therapy. He explains how he's working with rowers.
Timestamps 02:20 Video of Rolfing work. Opening the tissue to improve breath 04:00 10 hours of manipulation is needed. It's not about fixing. The education about relearning how to move. 06:00 The ease and fluidity we seek. Brain connectors enable this. Awareness to be at one with oar and the boat. 09:00 I work with experienced rowers 10:30 What to expect after 10 hours of rolfing. Better ease Stroke is smooth Fewer injuries.
Satisfaction gained from rowing often comes from measuring progress | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Watch live.
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Timestamps 02:00 This past week Sponsors US Rowing https://2022usrowingmastersconference.sched.com/ 06:00 British Rowing Plus magazine Goals and Measuring Training for Masters https://plus.britishrowing.org/2022/03/13/goals-and-measuring-training-for-masters/ 07:45 Marlene reads the article - process goals and measured achievement goals. Objective and subjective aspects of goal setting. 12:00 What will help you move towards your goal? Diary your testing every 6 weeks. 18:00 Resources and rowing measurement suggestions included in the article. Using an app or speed coach to record data Metres per stroke at rate 18 a measure of base paddling speed A 20 minute erg test for fitness Faster5 Fitness Assessment includes the details https://fastermastersrowing.com/faster-five/ 20:45 Heart rate is not a good measure of training intensity Row set distances or set time. Marlene likes Stroke rate 22 for 20 or 30 minutes as a regular workout. 25:00 At what intensity do you row the 20 minute test? The best effort you can on the day - it is a test. However you can’t row 100% every stroke, you have to last the distance. How to find the ideal 500 meter split which you can maintain at “comfortably hard” for the full time. You can increase the split a little during the piece. You just feel that the test is an honest reading of your capacity on that day. 29:30 Tips on goals for non-racing masters. Technical goals - how many strokes can you row with blades off the water? Endurance goals - distance before you need to take a break. Marlene is not a fan of talking in the boat for team boats. Testing breathing - can you breathe through your nose or your mouth? Steering tests- through the bridge without over-steering. 32:00 Rate of perceived exertion scale Small wins matter. 35:30 Fitness evaluations cause less anxiety over time. Have a routine of how you approach the tests. Make them regular, part of your practice. 37:00 Is it better to rate high with low pressure? It depends - rigging affects this, gearing and your physiology. Use the Rigging for Masters Webinar on our website to find what’s right for you.
The Stroke Cycle - Balance and Stability PLUS Book of the Month with Jess di Carlo | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Ageing Well Webinar British Rowing Plus article on goal setting Club feedback on season goals 08:30 Book of the Month - it's womens history month and Jess chose My Olympic Life by Anita DeFrantz https://amzn.to/36pkjTE 16:00 Balance and stability in a rowing boat The definition of balance is narrow. It's about the level or set of the boat. Stability is a wider base of support using the whole system from oarlock to oarlock. Keep the riggers level when the oars are out of the water, keeping connection to the oarlock. Within the hull keep pressure on your feet and back. 19:30 Watch for oarlocks staying on the button and the collar not coming away from the gate. 21:00 Transitioning back onto the water. Testing your stability and balance - an exercise. Sit at the finish with blades buried. Press against the oarlock on one side - the boat tips. 23:30 How to acquire the skill of stability. Do Drills In place - finish squared and buried. Tap out the release and put the oars back int he water. Release and feather Release, feather and hands away Release, feather, hands away and body rock forward All return to blades buried in the water after each attempt. 27:00 Weight in the hand is a key concept in rowing and sculling. Demonstrated by Marlene 28:30 Open palm sculling drill Enough weight ove the handle - how do you know when you have this? Feel you sat up a little taller - your sternum rises as you rock forward.
Meet the team behind Glide Boats, the new recreational rowing boat. Mark Wilson and Ryan Worth are the US and South America agents https://www.glideboatsusa.com/
Timestamps 00:45 Glide Boats started in the UK in 2014. 01:50 Ryan Worth's background in rowing 03:00 Rotational moulded plastics with metal fittings which are sturdy Top 3 products 04:30 Glide 1 is closest to a flat water single scull. 21 feet long and carries up to 221 lbs athlete weight comfortably. The rigger is adjustable and the shoes are not. Quick release rigger. 07:30 Weight range fro young kids to adults. 08:30 Expand the market and grow the sport in USA People try new bodies of water - make it fun. More smiles per stroke 11:40 The Tide is a coastal model. 16 feet long and thicker plastic. Minimum FISA weight boat for coastal. The Solo is 14 feet long and weights 40 lbs without its rigger. 16:20 The fins. The Glide One has a metal fin in a fin box. Glide Solo has a retractable fin - up or down. Glide Tide has SUP fin and a metal fin box There is plenty of height in rigger adjustment 20:00 FISA throw bad and lash points for PFD and buoyancy bags are additional. We are going to change how we move equipment in and out of the water compared to yachts. 24:00 The price point is the lowest compared to others. The materials are different, the plastic is made in one element. All are less than $4,000 US 25:50 What's new? Get more people involved. Concept 2 erg rowers. Capture them to try on-water rowing. Ryan will bring the boats to new waterways. Adventures for young people. 30:00 Contact details @glideboatsusa https://www.facebook.com/glideboatsusa https://www.instagram.com/glideboatsusa/ https://www.youtube.com/user/GlideBoatsOne
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. How do you work with your coach and how do they work with you? What boundaries are there to the relationship? How to give and receive negative feedback
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. US Rowing Masters Conference https://2022usrowingmastersconference.sched.com/ 05:00 Ageing Well Webinar https://fastermastersrowing.com/courses/ageing-well-for-rowing/ 08:00 Athlete Coach Relationships How do they work with you and you with them? Goals of your program - fitness, technique, camp .... Develop trust and respect Understand communication - what would they like to get from the session or what to learn 10:15 Life stage and coach relationships At high school they tell and you do. Competitive teams - team culture, standards of behaviour and quality training matter Masters are different our choices are more varies. 12:30 Igor Grinko coach to USSA, USA and China noticed the differences in athlete coach relationships. 15:00 What boundaries are there to the relationships? private time Communication - how, when, text / email / call / Face to face Days off from the team Scheduling crews - deadlines Timelines for practice. Time to arrive and time on the water OTW 18:00 Preparing for the session - brief the coach ahead of time. What is the approach - do you coach the whole boat or individually? 22:00 Use video to give individual feedback privately 23:00 How to give and receive feedback Ask at the beginning wha are you currently working on? At he end one good point and one point to work on. Plus video of good sculling. 26:45 Separate their identity from the rowing skills - feedback is not criticism 28:00 Receiving feedback - coach-ability is a great skill to have. Try to do what the coach says. Some coaches relay on athlete intuition to solve problems. Others explain the "how" relative to a reference point.31:00 Give coach feedback afterwards for the crew. 35:00 If you want coaching, come close to the coach boat.
Meet the Bg South Outlaws winners of the 2022 Premier Rowing League. We dive in with Christopher Leonard - coach, Bianca Piloseno, Ross Love and Nick Thomas about the contest, the wins (the losses), the records and the final outcome match.
Timestamps 00:50 Chris - about Rowers Choice and the start of the Premier Rowing League 04:00 Bianca talks about her background at Ohio State 05:15 Nick works in a fitness studio with a background in nutrition. He came 4th in Open men 500m at the World Indoor Rowing Championships with a US Record 1:13.1 07:45 Ross background in rowing 09:25 the best race in this year's competition - Nick chose the 500m as he got a world record. 1:13.7 13:32 Bianca's favourite was 1k as her target was 3:15 and she agreed to a stretch goal of 3:11 17:15 Ross liked the head to heads - he caught Covid in week 1 18:00 The time submissions on a Friday 19:30 Bianca got a record every week 22:00 next year Chris hopes it will continue Season finales - the Outlaws were the season champions.
Our guest Susie Loates from Trafford Rowing Club | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 02:30 This Past Week - what we do to advocate for masters rowing. The March programs are ready including a focus on the pelvis and how to use it in rowing and sculling. Hip and pelvic mobility exercises. 08:00 Sponsor this week by the Rowing Directory including new listings for Glide Boat, The Flying Boatman, Shell Covers Australia, Adirondack Rowing and Trophy Oars https://rowing.chat/retailer/ 09:45 The Recreationals at Trafford Rowing Club - Susie Loates is the vice Captain responsible for the group. 11:30 A recreational rower is anyone who does not want to commit to the full training plan of the racing squads. Members are parents, professionals with busy jobs and shift workers. 13:00 We seek a good technical row in sculling boats. 15:00 The Group uses Fitclub.me to book boats with up to 19 sessions available per week. We are welcome and a recognised part of the club. 16:30 How are sessions broken down - is a technical point or a workout set? We arrange to out out 4-5 times a week. Anyone can coach and we are encouraged to help other rowers. Treated as an equal rower from day one. 19:30 The explore series of races. Uses stable 4x. These are 300 meter dashes races. 23:00 Advice for starting a recreational group. Approach your committee or club leadership. You want a fair time on the water and a fair allocation of boats and equipment. Seen as the equal t racing squads. 25:30 Has the group got a leader? Susie has a rough plan for the group. Membership fees are £25 per month for everyone in the club.
State of Masters Rowing report | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Preparing the March program for Faster Masters Rowing subscribers. Running a learn to row course. 05:00 The State of Masters Rowing 2022 We initiated this report so you can compare your rowing to others around the world. We review 18 separate aspects of masters rowing. 08:00 your age now and when you started rowing 10:00 how much you spend each year on rowing 12:00 your perceived results from that spend was it good, average or disappointing? 15:00 how masters plan their training 16:50 the types of cross training masters do 19:00 frequency of coaching and regularity through the month 20:00 camps - number and purpose 21:00 clubs - have they changed since Covid? 23:00 learn to row courses 25:00 racing frequency 27:00 rowing data collection and interpretation 31:00 challenges during the past year
Big takeaways- the challenge for coaching and the masters population are keen on racing. Read the full report and analysis https://fastermastersrowing.com/the-state-of-masters-rowing-2022/
Plan a rowing adventure and row the Nile in Egypt with expert guides Hatem Kandeel and Ayman Kamal.
Timestamps 01:00 Hateem Kandeel's rowing background with the Arab Contractors Rowing Team I wanted to row from Aswan to the Mediterranean 04:00 I have no problem rowing for hours on the erg for 4-5 hours. People told me I couldn't do a long row like this. 06:00 2021 was my planned date for the row. The Nile can be very rough so I planned to use a coastal boat. I started on 1 June 2021 and it took 23 days and 5 stops to get to Cairo. Then 9 days from there to the sea. 08:00 The Environment Minister asked me to be an ambassador for the environment around the Nile. I got on TV and the news. The goal was awareness of the care of the river and the health of the people. 09:30 The theme for 2022 is Social Responsibility for the Nile Row. Three goals 1 - Never pollute the Nile. Take the oath. Change the mindset of people 2 - Help Egyptians understand their history using NFTs technology. With a revenue share with the Tourism industry via government. 3 - Spread rowing around the country. Rowing is the official sport for Aswan Province now. We are also talking to UN Women to support women and rowing. 14:00 We plan to make Row the Nile an annual event around new year's time During 2022 it will be done twice - once in May and once in December - January 2023. Hatem is inviting masters to join him on the May event. The section from Aswan to Luxor focuses on ancient Egyptian history with stops at historic monuments. 20:00 Ayman Kamal is the organiser of the event. MAp of Upper Egypt - you will row past monuments 23:30 Start at Abu Simbel upstream of the Aswan High Dam. 27:00 Find out more on the website https://www.facebook.com/rowing.the.nile.event We plan to do 30-50 km of rowing with stopes every 4-5 days. Using coastal sculling boats. 31:00 We want to use rowing to connect people worldwide.
Cam Brown (Head Coach) talks college rowing and being a Community College rowing program.
Timestamps 01:00 Orange Coast Crew in southern California 02:00 We are a unique 2 year Community College program. A uniocorn and a great opportunity as a stepping stone in athletic development. Your potential to improve with us before moving to a larger program. 04:00 Photos of the campus, the boathouse and recent crews. Our history starting from 1950s. 13:00 Myth debunking - you don't need a 4.0 GPA. Others are working to get their academic scores up. If you are in-state a student in California gets free tuition. We are the most affordable option. 17:00 Recruitment proucess - get in touch with us. Let's chat. There are no admission standards - there's an opportunity for all here. 18:30 Women and Men on the team. We have a history of walk-ons. We teach learn to row. 19:45 What we want from you 1 to be a good team mate 2 to work hard 3 to be on time to practice 20:30 Rowing tale about how to break up long ergs with the Great Aussie Slang Phrasebook. Ways to break up long ergs and keep interest from athletes.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Learn to row course; US Rowing Masters Conference 2nd April 2022; Australian Masters Rowing Championships venue changed to Ballarat, Victoria. 06:00 - NEW feature - Book of the month with Jess Di Carlo Perfect Balance by Aquil Abdullah. "One man's personal struggle to be the best in a sport and to find meaning from efforts that repeatedly fall shy of their mark." https://amzn.to/34Y0gLn 12:00 Maintaining posture at the finish and setting body angle. The challenge is sitting and maintaining awareness of your posture. How to maintain spine position The finish is at the end of the leg drive - the handle is close to the body and a slight layback of your body. 13:30 Pay attention to the lumbar spine How to tell if you have swung your body back too far. 15:00 Protect your lower back in rowing. Keep your chest high helps with neutral spine. 17:15 Feet connected to the foot stretcher helps keep your finish posture as well. How to do a physical check of your finish position. You need help from someone outside your boat to find this out to give you guidance if you are maintaining that position as you row. Set up your finish position so your oar handles brush your lower ribs at a specific point so you can tell if you've rocked back too far because your handle is not at that position. Set up your oarlock height and your foot stretcher so you have a precise place you finish at on your ribs / shirt. 20:00 Compare video of yourself rowing (3 strokes low rate and firm pressure) to a good example of rowing / sculling. What am I aiming for? Compare to what I'm doing in the video.
Learn a dynamic warmup routine for rowing | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Change of date for Masters Championships in New Zealand; Erg Racing Webinar recording is published. https://fastermastersrowing.com/register/erg-racing/ 08:30 What is a dynamic warmup? Preparation to Train. The purpose is to get your joints moving; circulation going and to raise your body temperature. At the bottom of these notes is the link to download the dynamic warmup ebook. 09:50 5 minutes of aerobic exercise to start - spinning bike, erg or jog. 10:20 Start with your ankles - simple flexibility a dorsiflection stretch. 11:45 Leg swing in two directions 12:50 Hip extension, knee bent on all fours, kneeling. 13:35 Hip abduction - the "fire hydrant" exercise. 14:00 Glute bridge 14:40 Abdominal plant, Remind your body what stability feels like. 15:40 Band pull apart for the arms. 16:45 Push up with protraction - you can modify this by doing it against a wall or a step 18:30 Squad and shoulder flexion. Keep your heels down. This helps keep your spine in neutral. 20:00 If you only have time for one exercise - do the leg swings and the squats if you have time for two exercises.
file:///Users/Rebecca/Downloads/Dynamic%20Warm%20Up%20Routine.pdf
Marlene talks to Hans Brunner and Dean Smith about erg racing | Faster Masters Rowing Radio - the podcast for masters rowers.
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Timestamps 00:00 Introduction 01:35 This Past Week - what we do to advocate for masters rowing Erg Racing Webinar announcement 03:00 Welcome to Hans Brunner, 71, and Dean Smith, 95, training partners 03:25 Hans tells about his rowing background and about being part of the first generation of masters rowers 08:30 The formation of their current erg training group 09:30 The importance of motivation from the group and having accountability partners 13:13 Dean Smith introduces himself 14:25 Dean started rowing at 80 at the Rocky Mountain Rowing Club 16:05 Dean tells about his first on the water experience in the boat, racing, and international competition 20:15 How Dean started erg racing 21: 55 Preparation for his world record row at the Huntsman World Senior Games 24:50 Dean trains every day; likes high intensity work 27:40 Dean’s warm up and how he paced his race 31:40 Importance of discipline in your race 33:50 The toughest part of the race 35:26 The start 36:55 Getting ready for Crash-B’s next 37:25 Dean’s tips for longevity in training 40:50 Importance of individual goals 42:20 Dean say coaching is key 42:45 The importance of rest 44:10 Dean says he is still learning at 95
Huntsman World Senior Games (Indoor rowing results) Oct 4, 2021 To Oct 16, 2021, St George, Utah (USA) Hosted By: Huntsman World Senior Games Dean Smith: First place, setting a new world record by more than 30 seconds in the 95-99 year-old lightweight men 2000m event, which earned him the Overall Championship award. In addition, Dean won gold in the 5000m event, held the previous day.
Body angle set off the finish | Faster Masters Rowing Radio Timestamps 02:45 This Past Week - Marlene was a guest on the Science of Rowing with Will Ruth on strength training in menopausal women. Rebecca taught a learn to single scull course at her club 09:00 Cross training - definition and is erging cross training? Getting outdoors gives a psychological break. New activities should be treated as a transition. Injury alert. 11:15 Strength training is cross training, but we do it all year round. - reserve high intensity work for rowing. Competitive athletes need sport-specific workouts - multi-directional movements - load bearing are good like racquet sports, dancing, skating. 16:55 Body angle off the finish - backwards and forwards.
Leaning backwards in body angle - your posture matters. Don't lose contact with the foot stretcher. - practice on land what the hinging at the hip is (it's not flexing through your spine) - check the small of your back does not collapse and you are not sitting on the fleshy part of your bum. Too far back puts weight into bow.
Leaning forwards in body angle The hull of your boat rises up and down through the rowing stroke. As you rock forward the boat starts to plane. 21:30 The finish position is not just the release. It's hard to set your body angle if you get this wrong because you don't have time in the rowing stroke to correct it. 26:00 Sitting on a seat correctly is important. - rock back - don't drop down on your coccyx - rock forwards with a a pelvic tilt not a back curl The finish position is determined by your foot connection 29:00 Forward angle is equal to the back angle. Focus on arms straight first and the body can be a little blended with the leg release. The angle depends on the stroke rate. 31:30 Drill - seated rock back. on land - sit on a seat or a swiss ball. Feet on the ground and arms in front of you straight, then arms on your chest, then behind your neck Rock back Rock forward In the boat - do feet out rowing.
Innovation in club sculling from Matt Zatorski who coaches in USA at Seattle Scullers. Matt has a particular interest in athlete-centered coaching.
Timestamps 01:30 Matt's background in rowing 04:00 Seattle Scullers - a process oriented, athlete centered and research based rowing club. We help build a pathway for each athlete. The quality of your habits maters. 07:30 The Center for Rowing Leadership at CRI was founded by Matt. His brief was how to get coaches to stay at CRI. The pizza and beer coaching seminars - essential for learning. 13:00 Coaching model - long term athlete development. The history is in the research. Different sports use it. We use internal body cues to teach learn to row - this is more effective than traditional methods. The external focus is feedback based. How to keep people in sport for life. 16:00 Cath Bishop - The Long Win book https://amzn.to/30Feqvk 18:00 Matt ran many sessions and the personal pathway is impossible if you coach eights. His method is to go out rowing with his athletes without an objective, with safety parameters and to seek "playful learning". 21:30 I learn a lot as a coach, every session. Self-directed learning in 1x Keeps the athlete honest. 26:00 One thing Matt wants to change in rowing More 1k races. Mixed 2x at every level in the sport, including the Olympics 30:00 Seattle scullers uses social media in a practical way to show parents, families what we dod. We use 9 Family Values which everyone signs up to. Follow us on Instagram https://www.instagram.com/seattlescullers/ website https://www.longtermrowerdevelopment.com/seattle-scullers
Heart rates are well known as a guide to exercise intensity. How does HR change as we age? | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
https://fastermastersrowing.com/podcast
Timestamps
0:00 Introduction 0:27 Faster Masters Rowing Radio - the podcast for masters. The show this week is brought to you by Tip of the Blade, notes on rowing. A book by Marlene Royle which is a collection of articles, presentations and interviews. https://amzn.to/3o8nUtO 2:36 This past week - check out the Global Remote Head of the Charles race - a charity event for 4702 meters from 31 January through 6 February https://www.regattacentral.com/regatta/?job_id=7651&org_id=0 6:04 Intensity and heart rate The rule of thumb 220 less your age is wildly inaccurate. 11:06 What affects heart rate? Lactate is developed in your blood and different intensities develop different lactate levels. Specificity is important and physiologists measure blood lactate in milimoles. Retest regularly as lactate changes as you train. Things that affect your heart rate include: heat, humidity, sleep, wine, altitude, dehydration. Your heart rate is a measure of stress. 15:15 Why use performance paces Faster Masters Rowing prefers to use these over heart rate. You do a trial and from the trial results extrapolate training paces. Keep out of the garbage training zones 20:23 When to use Hear Rate Test your morning resting heart rate - what's normal for you? Within your workout use HR to check your rest between pieces. 23:30 HR for rest and recovery Heart Rate Variability is useful for monitoring your sympathetic nervous system. Is your body in a state of stress or state of recovery? 28:02 FREE Webinar: Functional Movement Assessment For Masters Link to reserve tickets and get your free ebook with 10 tests for you to do. https://www.eventbrite.com/e/rowing-functional-movement-assessment-for-masters-tickets-249896787017
Aging and rowing | Faster Masters Rowing Radio - the podcast for masters rowers. Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. The Faster Masters January program content includes a plan for CRASH-B erg racing. 09:00 Rebecca and Marlene welcome Clare Delmar to the Faster Masters Rowing Radio podcast to talk about aging. Full links and resources for rowing and aging are here https://fastermastersrowing.com/rowing-and-aging-resources/ 12:00 The science of longevity - Why we should be interested in aging and what we already know. Cancer research tells us what happens to cells in the body. Key tenets - shifting healthcare, medicine and personal focus from lifespan to "health span". Living well longer. 14:45 Top risk factors for health conditions - the number 1 is aging for prostate cancer. We should think that aging is not just a fact of life - we can learn about it and about the process of aging. 17:45 Difference between chronological and biological age. Measure this with biomarkers. We can manage our biological age ourselves. 20:00 Which people are doing work in aging who we should follow? There are scientific geneticists, society researchers (employment, housing, transport), medical (treatments and interventions) and personal health (what we can do ourselves). Cell senescence is key - cells are dying and not being replaced. 24:00 Gurus on longevity. What they are talking about - David Sinclair is a professor at Harvard Medical School whose book, Lifespan is evidence-based. https://amzn.to/3ntcj9O Nir Barzilai also has a book Age Later, the new science of longevity. https://amzn.to/3A20YCB Interventions he suggests include supplements and drugs to help reduce aging. 28:00 Covid has taught us about repurposing drugs. Metformin is a diabetes drug Mir is working on. 29:30 Eleanor Sheeky has a great YouTube channel the Sheeky Science show. https://www.youtube.com/c/TheSheekeyScienceShow/about
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30:30 Researchers into societal and cultural perspectives and the policies needed Sergei Young https://amzn.to/3fsxF2H Susan Florey Tina Woods has a book on AI driving interventions. She's also on the UK Parliamentary advisory group. https://amzn.to/33Gc2sK Andrew Scott at London Business School has a book https://amzn.to/3qw4uSC Ashton Applewhite - social media around ageism @thischairrocks 36:30 Novos Labs are a supplements company. Their website is informative. 37:15 How you you monitor our own health? Clare takes supplements not because she feels bad. She wants to live well. Daily yoga practice has been massively helpful for strength, balance and mobility. Daily exercise - sculling, run or cycle Diet and nutrition - the impact on physical and mental / emotional health. I eat gut-friendly foods. I have cut out sugars so I'm less dependent and greek yoghurt daily. 44:00 Tips - apply to your everyday. A dietary intervention is the concept of intermittent fasting - body ketosis. Everybody is different. 47:00 Opinions on a vegan diet? It's an individual choice. With aging it's protein levels that are critical to less stress and cell repair. Women need fat in our diet. Clare is a convert to non-meat proteins - pulses / beans and plant based milks. 52:00 Gut health is important. Fermented foods, pickles, kimchi and sauerkraut.
How to carry a single scull | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 04:00 How to carry a single scull Marlene was photographed in Steve Kiesling's 1991 book, the Complete Recreational Rower and Racer carrying her single. https://amzn.to/3qZR5Bf 07:00 Watch a video of how to carry a single scull. Rebecca lifts each boat out of the water. Showing how to find the balance point. Lifting to waist height - rest the shell on your thighs for stability. LIfting to riggers vertical and carry on your shoulder or at waist height (in the crook of elbow) Lifting to carry the boat above heads, resting on your head. - Wing rigger - 3 stay rigger - Reverse wing rigger 12:35 Marlene's cautionary tale about carrying a wing rigger on a windy day Carry the boat with your hands in 2 different places to give more stability - not opposite each other on the gunwales. A wider grip is possible when you hold the riggers 15:15 practice by putting the boat on slings / trestles. Pick it up until you find the balance point. Walk around and put it down several times. Put the boat on a rack - a low rack is easy to use as you can rest the boat on your thighs. Practice holding the boat and rolling it over the right way up and upside down using your thighs to rest the hull on while turning. Practice carrying the boat above heads with straight arms Practice putting the boat on a high rack or on your car roof rack. 21:00 Upper body strength is needed - about 30lbs is the weight of a rigged single - in order to carry the boat over your head. Do an arm press up to 30lbs to get stronger. 27:00 Is a wet launch pick up easier for a single scull? Don't leave your oars floating on the water when taking your boat out of the water.
Michael rowed in the Olympic 1868 Australian VIII (silver medal) as well as the 72 crew. He then coached the 1976 crew. He also has had a long and successful career as a schoolboy coach in NSW Australia. Timestamps 01:30 Background in rowing 1963 St Ignatius' centenary rowing 3.30 Olympic crews - how I got selected. I rowed with Howard Croker 07:30 Won the Kings Cup and selected for 1972 Olympics 08:30 Freddy Bachmann - the reserve for the Swiss team won the Silver in M2- 11:00 Freddy's technique points - legs compressed at front stops is "leg drive for free" - accelerate the seat into the catch - this makes the boat go forward - move off back stops together - also makes the boat go forward 15:00 School rowing - schoolboys have less time now to row. Their times haven't gone faster in 25 years. 21:00 Opportunities and challenges for schools rowing. Water conditions are worse, they use camps a lot. I see the Rowperfect rowing machine as the closest thing to simulate the rowing stroke. 23:50 There is not the same focus on technique now. It's important but is being focus more on endurance. 25:30 The future for schools rowing in Australia Training more anaerobic Thor Nilsen advocated programmes Schools don't have time to do the endurance.
The podcast for masters rowers. Tips, advice and discussion from Marlene Royle & Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Marlene's article in Rowing News Magazine e-news - Self improvement 101 05:45 Masters Rowing Survey This will take 10 minutes max. It's a global survey on the state of masters rowing and is multiple choice, mostly. https://bit.ly/rowingsurvey 09:00 Making winter ergs fun. Variety - build your erg work into a circuit. Aerobic medley with 10 minutes on each gym machine. Do core exercises in between erg pieces Set up some good music playlists Target your countdown to a bribe which you'll enjoy Shower room count the clothes hooks around the room. Have an accountability partner. 14:00 Building new habits - make it easy, reduce friction and make it visible so you can see your progress. 16:00 Alternate exercises on the erg Face Pulls - high rowing up to your eyes with the handle - draw your scapulas together. Pallof Press - sit sideways on the seat and hold the handle in both hands, rotate side to side. Good for sweep rowers. Erg Posture Drill - in the Faster Masters Land Training Module reference material. Rowing Up Hill - put a crate or aerobics step under the front leg and use this to control your slide 20:00 Staying on track during the holidays. Plan to train,. Keep the intensity up 2-3 times per week. Shorter workouts Go to the party but plan to train the next day Don't worry about going off track. Have fun. Be measured if you choose For Habit Tracking try the Way of Life App. https://wayoflifeapp.com/ 25:00 Popcorn as a snack that fills the need for "crunch" in your food. 42 calories per cup. Marlene's stove top recipe Put 2 kernels into the pan and when they pop, add the rest. Sit the kernels for 1 minute to absorb fat off the heat. Using a medium flame crack the lid to release the steam and remove any popped corn so you get the whole lot to pop.
Meet the director of the recently released movie "The Novice" about an obsessive rower and her college team. Lauren rowed for 4 years while at university in Texas.
Stars Isabelle Fuhrman and Amy Forsyth with Kate Drummond as the head coach, Charlotte Ubben as the coxswain and Jonathan Cherry as the novice coach.
Timestamps 01:50 Lauren Hadaway is the writer and director of the full length feature film, The Novice. She was told to 'write about what you know and a story only you can tell'. Taking the obsessed artist trope and translating it to rowing. A sport characterised by internal drive, grit and ambition. 04:00 Why is the film so dark? Lauren is a sound specialist. Whatever sound effect you choose, what does it add to the story? 07:00 In her first 2k test the scene has the lead character, Alex played by Isabelle Fuhrman, "make love" to her erg - she objectifies herself and the machine. It's a bit like being in love with the erg and the story arc of that initial interest building to obsession before descending into a toxic relationship. 09:00 Rowing is not naturally cinematic 11:40 What cinematic challenges are there to overcome when shooting rowers and rowing? Isabelle and Amy both had to learn to row. Lauren interviewed all the background cast of extras herself. She needed to ensure they were actually rowers. 18:30 Where the rowing isn't quite right.... there are a few places. Shooting 500 frames a second allowed some of the marvellous slow motion shots. 21:00 The crab wrangler.. yes, honestly they had one. 23:00 Filming in a portaloo (porta-potty) And how to film a coxswain close up.
The Novice movie is on cinema release 17th December 2021 in USA and shortly afterwards on all streaming services (Prime, Netflix, Apple). https://www.imdb.com/title/tt11131464/
Drills for leg drive off the catch | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Speaking at the US Rowing Convention, CRASH-B erg training program launch 06:00 Setting up your erg Resistance - the drag factor on Concept2 erg, Water rower, RP3 and Rowperfect. C2 drag factor is 100 - 110 or 115 for masters. Comfort - set your seat and foot height to avoid lower back load and over-use injuries Make your Erg "boat-like" is the key. 12:00 How to set up your erg to be like your boat - single scull. Do short 250m pieces at firm pressure low rate, come into the dock and get on the erg (also on the dock) and row 250m at similar pressure and rate. Do they feel the same? If no, adjust the erg damper setting and drag factor. Fixed Head rowing machines versus floating head rowing machines - what's the difference? How does it affect the set-up? 14:30 Why am I doing better splits on a resistance 10 than 4? 23:00 Monitor height - set it for a "long core" posture as advised by Baz Moffat 25:00 Drills for leg drive off the catch - A good drive reduces the "slip" in the chain and increases your effective leg power in the rowing stroke. Drive suspension drill - put resistance high - slow motion rowing - equal contact for feet and fingers - the pressure is the same Legs only rowing drill Start with the set-up from the finish - get into the forward-leaning catch posture, then roll up the slide. Row only using your legs - keep shoulders forward of your hips and arms straight. Quarter slide push drill From the catch, row ONLY the first quarter of the leg drive, return to the catch. Progress down the slide in a pyramid. If your erg monitor offers a force curve display, use this to check your effectiveness in spinning the fly wheel as you lengthen and shorten the slide. 37:00 Coffey Simulatoar - set the inboard of the sculls to match your boat. Bio Rower - set the finish / release position correctly to match your boat.
Our guest this week is Baz Moffat, the co-founder of the Well HQ, a community that promotes womens health in sport. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. https://fastermastersrowing.com/podcast
Timestamps 05:00 The December Faster Masters program CRASH-B training plan for 2k racing on erg is now available in ALL our programs (except Magazine). CRASH-B 13 Feb 2022 Canadian indoor champs 30 Jan 2022 Irish indoor champs 22 Jan 2022 10:00 Baz Moffat from The Well HQ. Interest in pelvic floor but it was "medicalised" as a topic. And hadn't been re-interpreted into sport. The team at the Well includes an exercise physiologist and a general practitioner (family) doctor. 16:00 The "Caught Short" kit of period products for your club changing room 90% of women will leave a venue if her period starts and they don't have a product to use. 18:30 pelvic health for rowing What is your pelvic floor? Its role is to hold everything up and keep you dry. Coughing, laughing, sneezing, jumping should not make you leak, wind or urea /faeces. Athletes have higher levels of dysfunction than the population. Upwards of 50% of masters rowers (women) have prolapse or stress incontinence issues. We have normalised this and it should not be so. 23:00 Kegle exercises are pelvic floor drills which are OK for starting. 26:00 It's taboo to mention because we are arrogant about our physicality. Prolapse is when the vaginal wall is not strong enough to hold up everything inside. Level 1 or 2 feels like a drag and can be fixed with pelvic floor exercises and pessaries to protect the vagina during exercise. 30:00 Bladders. Most people don't know how many times a day they should go to the loo. You should be weeing 8-12 seconds around 5-8 times per day. Healthy habits - we lose collagen as we age and this can cause a floppy bladder so it doesn't retract. Go every 3 hours or so. Respond to the urge. Bladder irritants - sugar, caffeine, spices, cold temperatures, alcohol. We get more sensitive with age. 35:00 Bowel health - bowels are different from bladders. Excreting waste product includes hormones. In mid-life we have a lot of stress hormones. If you don't go to the loo they get re-absorbed and stored around your middle. Stress, lack of sleep and constipation mean you cannot lose weight. When you get the urge you have 15-20 minutes to go. People prefer to go at home. You should respond to the urge, not wait. As we age digestion slows. Lack of oestrogen and more progesterone make you more likely to be constipated. Complementary health therapies and naturopaths can help a lot. Sit on the toilet with your knees higher than your hips is helpful if you are constipated. Lean forward, relax and let go. Your menstrual cycle also affects your bowel health. 43:00 Strength and conditioning in mid life Evidence is from age 30 women lose muscle strength, muscle mass and bone density. Counteract the rate of decline with exercise. Lifting technique matters - learn this first. Function and form are your limitations. Focus on the "big lifts" squat, bench pull, bench press and dead lift. Check you are breathing. We do not need to hold the breath in order to stabilise the core if we are lifting 10-40kgs. Use a flowing breath. 49:00 In the Faster Masters subscription training programs we focus on do-able exercises and things you can do at home. 52:00 Keep your core long and ensure your stomach doesn't puff out. What should coaches cue when a female athlete sits in a rowing boat? Do not tell her to "hold" her core. Breathing in and out should move both the diaphragm and the pelvic floor - holding the core stops this happening. Tell her to seek "length" because a long muscle is a strong muscle. 58:00 We have 3 arches in our body - feet, diaphragm and pelvic floor. All are needed. Train Like a Woman webinar 8 December 2021- it's free and also recorded so sign up https://the-well-hq.mykajabi.com/offers/aYVmjXRi/checkout
Katie Rodgers is a passionate rower and supporter of Row for the Cure - a breast cancer charity. https://rowforthecure.org/
Timestamps to the show 01:00 Your background in rowing 02:00 How Row for the Cure got started - the teams are all in pink Cathy Frederick founded it as she wanted to fund raise for the Susan G Koman cancer centres. 04:15 since the pandemic we have a new focus. We are now a grant giving organization as well as a fund raising group. 07:000 who gets involved in fund raising? Ambassadors - these people row on different teams and spread the word. Participants - these guys fund raise or raise awareness. How can I get involved? Host a regatta Integrated fund raisers within a regatta - the Head of the Hooch has an event just for Row for the Cure crews. 11:30 How much money have you raisedTo date US$3.2 million has been raised. Our goal in 2022 is to reach $3.5 million. 13:00 October is a big month for us as it's Breast Cancer Awareness month. We run #PinkTheBoathouse We celebrate joyful moments. 16:00 Join. the newsletter https://rowforthecure.org/ Also the calendar of events on the website.
Future Plans | Faster Masters Rowing Radio Faster Masters future - What we've done so far - What we'd like to do in future - Your ideas Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 It's the holidays in USA so Rebecca is hosting solo today. 02.30 US Virtual Rowing convention - Masters Monday will feature Marlene and Rebecca talking on a Vision for the future of Masters Rowing. This link is to the schedule https://usrowcon2021.sched.com/ 04:00 Coaching in a rowing tank - what can you do inside with a group of beginners? Sweep or sculling Use the mirrors Drills for technique Recommend you stay square blades for beginners. - Teach the timing points - watch the outside elbow (sweep) both elbows (Sculling) watch the slide. Film the athletes 07:00 Faster Masters future - we'd like you to be a part of our planning - What we've done so far - Training programs; webinars (one off) 11:45 Rowers who don't want to race. Would you like a Faster Masters program which suits your goals (technique and skill rather than fitness workouts)? 12:40 What we'd like to do in future - new webinar topics. What would you like to learn? - Your ideas - A program setting up your rigging, footstretchers and oarlock heights - Menopause and Rowing - Nutrition - how our needs change as we age and what we can do about it. Aging well. 13:300 Concierge service - book a 20 minute free meeting with us to answer your rowing questions. https://fastermastersrowing.com/concierge
How to plan your rowing season - when to peak - how racing contributes to peak events - winter / summer racing - what to work on for fitness
https://fastermastersrowing.com/podcast Timestamps 01:00 This past week - Rowing Canada Aviron safe sport webinar. British Rowing strategy https://www.britishrowing.org/2021/11/have-your-say-british-rowing-strategy/ Karapiro Rowing are seeking a Board chairman. 03:00 Best wishes to the Canadians affected by the recent storm and flooding 07:00 What is a peak in rowing? You are gearing up for a big performance. When you peak you want to be as rested and prepared as possible. The taper period is longer, if your training volume is high. 7-14 days before the big event to allow recovery and attain a fully rested state. 11:00 you can do 2 to 3 peaks per year. In between you review the date of your last peak and when the next major event is. Every race is NOT a peak. Winter peak can be races or big erg events Summer peak can be national championships 13:00 After a peak event you have to regenerate - physical and mental Choose your calendar and find your events. Look at intermediate events between the peaks too Consider cross-training. Catch up on home things and deferred activities when you are regenerating. 17:00 What to work on for fitness Take the tempo down and do long endurance work less than 22 stroke rate. Do your technique work to correct flaws. Cross training can also help. Get back into a routine to build strength - circuits and body weight work. Variety. 20:00 The Faster Masters Fitness assessment is 4 tests. Peak power, top end race tempo, anaerobic threshold, base fitness aerobic. The proportional fitness of peak power impacts your results. Base fitness tells us if your bottom of the fitness pyramid is wide or narrow. Helps manage intensities fro training and your recovery ability. It takes about 3 years to build base fitness. Newcomers should do cross training to get fitness on land. A light sweat - not out of breath. Up your intensity if you can (not too hard). Keep it 'conversational' while you train. Low intensity strengthens your cardiac muscles. Use fat as your primary fuel. 29:00 doing multiple races in a day - like A/B races to try different lineups Helps you define your race plan and try different race strategies
Matteo Steffanini is a former international athlete who started a private club "Rowing in Tuscany". Designed for small groups and crews he takes long weekend mini camps to guide you how to improve your rowing. You row with an experienced athlete because it's easier to learn by watching and following than explaining with words. Plus you get to row in Italy!
https://www.rowingintuscany.com/
Dr Schneider is both an ethics specialist, she is also expert on the state of drug testing in sport and works with WADA. Timestamps 01:15 Background in rowing - from recruitment at university to the 1984 Olympics and retirement in 1985 before the 2010 comeback as a master and learning to scull with Volker Nolte. 06:30 The history of drugs in sport - it's always been there We knew it took off in a couple of sports - cycling where they used strychnine or sugar and ether. 1956 Olympics in Melbourne when USSR joined was the first where steroids were used. In 1984 cyclists were blood doping. Two types of performance enhancement - Strength - testosterone and steroids - Cardiovascular - increasing blood update and EPO Some sports use stimulants too 10:00 The IOC took notice when someone died and introduced the rules. Angela joined WADA in 2000. Beating the tests is the ongoing challenge 12:00 If it wasn't banned, it wasn't cheating. When it was against the rules then it was cheating - a game of deception and the ethics came in too. There were 600 drugs on the list based on are they 2 out of these 3 things - harmful - performance enhancing - against the spirit of sport 15:30 Medics can't research on human subjects. But the military can. 17:30 Genetic doping is gene transfer technology this is the new biggie. Look for the Marathon Mouse experiment - this enabled huge oxygen uptake without training. The Schwarzenegger Rat is another one where a gene mutation is used to grow muscle strength. Baby Popeye is a third - natural in nature. 22:00 To test for gene doping you have to find the injection site. WADA asked for a green marker to be added. 25:00 WADA's expertise was laboratory until the Russian scandal in the Winter Olympics. Blood tests are hard to beat.Urine can be inserted to the bladder. WADA had to become sophisticated intelligence - a spying agency. 28:00 Rule interpretation is another issue - the letter versus the spirit. We will never have perfect fair play. Gamesmanship is probably less morally reprehensible than cheating. Is this now a skill in professional sport? Moral character is affected - what does the win mean? 30:00 the Umpires and referees do interpret it. e.g. soccer "diving" when they fake an injury. Respect for the game and for your opponent. 33:00 Sanctions - should they be standardised? - let's get down to the core drugs only on the banned list. - Consistency of the rules. Some sports are short-lived. Justice has to take into account the sport and the drug. We need minimum and maximum penalties Athletes have rights. We are a drug taking society - why are we so concerned? 36:00 Inadvertent doping. We need to scale back and not sweat the small stuff. Focus on Olympics, not on masters. Athletes have to forfeit their privacy for drug testing. 41:00 I know when I was racing rowers did take drugs. Rowing could benefit but in our culture we are anti drugs. Celebrate sport and good humans.
Feet on the footboard | Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - How the foot pressure changes through the rowing stroke. - Drills to practice foot connection
Sponsor www.UniDragon.com colourful puzzle Christmas gift. Get a 10% discount using the coupon ROWING841 Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. We will be speaking at the US Rowing Convention (virtual) on An Inclusive Vision for the Future of Masters Rowing. https://usrowing.org/sports/2021/9/29/2021-usrowing-convention.aspx 06:40 How the foot pressure changes through the rowing stroke. The goal is to move the oar handle using the kinetic chain. Pushing onto the heels during the power phase. The heel connection happens naturally. If you push with quads to initiate then as you add the heels it transfers into the glutes. 15:00 Drills to practice foot connection Focus on the last third of the drive - activate the heels and glutes At the end of the drive phase, do you point your toes? or keep heels down? Keeping the suspension and stying up through the drive is best. 19:00 Get the right size shoes - if your calves hit the deck. Shoes and foot flexion during the drive phase are important. The carbon sole rowing shoe helps your foot perform better - allows your toes to spread as pressure comes onto the feet. 27:00 Bont Rowing offer - will be shared with everyone on our newsletter list this week 28:00 Feet on the erg - do they come away from the foot stretcher? 29:00 More Drills to practice foot connection - Rowing quarter slide from the release. Try to stand up in your shoes - Feet out rowing and square blades. Note where you lose pressure on your feet and try to move the timing closer to the finish. - Timing the release off your foot pressure. when you lose connection, take the oar out of the water. - Can you hold the foot pressure as you make the turn around the finish? - Recovery when you start to square, make sure you ave a good connection with the foot stretcher - Row one foot in the shoe and one out - are they different? Swap. 37:00 Caryn Davies recommended rowing on the erg feet out for all rates lower than 26. Adjust the heel cup height - does it give you better contact? Equal pressure on blade - feet - handle through the stroke
Choose a rowing camp that suits your needs | Faster Masters Rowing Radio
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Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. Doing race debriefs after a big event helps to decide future priorities. 06:00 Faster Five - Technique. how to get set up properly in the boat - adjustments to make. Going faster by not slowing down. 08:00 Developing new speed - improve what you already have. Improve the quality - makes rowing more fun. 10:00 Do the basics really well. Are you getting your blades off the water? Rowing harder and maintain technique. Rowing harder in difficult conditions. Rowers have to maintain the same quality under conditions of fatigue and pressure. You can always do drills stationary, even if you are tired.
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16:30 Camps for rowing A change is as good as a rest. Reasons to go on camp. Training - get a good block of hard work done. New challenges - a new coach, new lineup, longer distance, Crew Selections - get your lineups right for racing Fitness - get fitter and stronger 17:50 Sweep or Sculling camp? Single scull or team boats? How much do you want to spend $$ and How much time away do you want? Consider the time split between rowing and tourism - you can bring your non-rowing partner who can do wine tasting, another sport, cycling, walking. Look at your local area - can you camp locally? Or a weekend camp at your own club? Row twice on Saturday and Sunday. 22:00 Find a camp and Find a rowing coach at the rowing directory www.Rowing.chat/retailer You will learn a lot from a new coaching voice - their focus can be revealing. How they teach is important when making your choice. What is the coach's outlook? 26:00 Go on camp as part of your race preparation - book in a few days or a week ahead of a big regatta. Camp as a retreat Camp as travel Camp for competition 29:00 Fine boats versus restricted boats versus clinker boats.
Istvan Nemeth talks sport shoes and why rowing has been slow to join the party.
Timestamps 01:00 Istvan Nemeth has a background in sport science and started rowing as a child and more recently cycling and surf ski. 03:15 Performance enhancement is our focus. We developed a shoe based on this first and injury prevention second. What does it take to drive through your foot during rowing? Stability in the kinetic chain. 06:30 What is the shape of the human foot? We did 20,000 laser scans of feet around the world. 09:15 Rowers should look at orthotics more. When your foot drives the foot splays out a bit. The heel cup in our shoe is anatomical - if you grip with your toes check your insoles for indentations from your toes. 13:00 The average rowing shoe is quite narrow. Shoe materials are carbon - not a shock absorber like rubber. This is a waste of energy in rowing. soles are 3mm thin. Waterproofed inside and outside using super stretch fabric for flex, 17:00 Heel restraints - loose shoes make it harder to get your feet out. Istvan thinks the heel restraint should be less than horizontal - 7 cms. 19:00 Small shoes increment in 0.5 cms per size. If the shoe is 3 sizes too large for your feet you lose connection on the drive. 20:00 Quick Release System - we made this affordable with easy to get replacement parts. Ankle and heel wedges allows you to adjust how fast you engage your heel in the drive. 23:00 What you feel using a Bont shoe. Feel more connected. Performance enhancement depends on the individual. 27:00 For clubs considering changing to QRS affordability is key. Clubs get volume discounts for shoes which subsidises the QRS to $18-20 per set. You need 20 pairs of shoes on a shelf for members who don't have their own. 30:00 What's new? Bont has a lighter shoe upper material. Tech mesh is very breathable Flex material inside bends more easily New sole serrations to bend and support the flex. The carbon is thinner now 2.6 mm. The shoe mount now allows internal adjustment The heel has a deeper cut out. The fore foot area is wider. There are 3 designs BR1 has new colours; BR2 has velcro straps; BR3 is the entry level shoe US$99 per pair. Buy over 16 pairs and get volume discounts. 37:00 Everyone wants to drive the sport forward. More clubs and associations should collaborate more Find Istvan and the team at https://bontrowing.com/
Write the topic first - Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Watch live.
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Timestamps 01:30 This Past Week - what we do to advocate for masters rowing. HOCR results and congratulations to our winners 10:00 Ask Me Anything - Marlene and Rebecca answer your questions. Doing 2 races in one day. How much time do you have in between races? Dry clothes, eat immediately, hydrate and fuel. Rest if you can. Zone out in your car and listen to music or read. Set an alarm. Plan any changes to your race plan for race #2 Take a snack in the boat in a plastic bag. 18:00 Paused finish. I don't coach this but it's not necessarily wrong. Look at the athletes and crew you have - what works for them? Drew Ginn ad a quicker recovery and high skills for catch timing when he started doing the paused finish. 20:30 Focus on the follow through position. Finish the cycle at arms/body away. Be aware of a 1x versus a crew boat and can you all do this technique?
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28:00 Simultaneous versus sequential drive. Try both and video yourself before deciding. Get the drive time to 0.8 seconds. There is a lot of room to do legs, back and arms Stay effective - don't reach too far or lay back too much Racing starts - you may want simultaneous for more power. 33:00 Opening the knees at the catch. Is this flexibility, structural in your hip socket and femur? Look at your foot stretcher and heel to top of seat measurement - match your erg. Angle of the foot stretcher Take a nerf ball or water bottle or buy an elastic and hold between your legs as you row as a reminder. Glute medius may need muscle strengthening Check the shoe position width in the boat compared to the erg.
John Wojtkiewicz is challenging the structure of the sport of rowing - how are we constrained? What could we do better? Top challenges for clubs 1. new members 2. Digital advertising and awareness 3. Equipment rotation schedules 4. Strategic vision - 10 to 30 year future map
Timestamps 01:00 John wrote a provocative article on LinkedIn which caught my eye Rowing as a Zero Billion Dollar Industry - How we devalue our own sport https://www.linkedin.com/pulse/rowing-zero-billion-dollar-industry-how-we-devalue-our-wojtkiewicz/ 03:30 Is this amateurism endemic to our culture? We cheapen our own sport - people want it to be insular and hold onto traditions and exclude new joiners. This keeps investors out. 07:00 Golf clubs have paid professionals to coach. Most rowing clubs have coaches - many are compensated. But a member doesn't have the experience of a country club. 08:40 What is the rowing club experience? From the parking lot to the boat - is everything in the boat working? Pre-emptive maintenance. The first 30 minutes in the building are telling. 13:00 A new member arrives and there's no signage telling them where the changing rooms are. Club leaders should look at the club through new eyes. 16:00 Clubs love a working bee and socialising. Suggest individual assignments 20:00 The limit of our facility and space. Are you at capacity? Based on headcount and membership dues is our club sustainable? Can you pay for long term expenses. It's important to have community outreach to bring in new members. 27:00 New members from parents of juniors. Host and open day. 28:30 Digital advertising and awareness - most clubs need this. Many lost members in the pandemic. APOLOGIES FOR POOR QUALITY SOUND 35:00 The portable rowing club - can you have wide body boats on a trailer? 37:00 the strategic vision for a club. Why are you here? What service you offer the community. What are you doing really well?
- Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. https://fastermastersrowing.com/podcast Timestamps 03:00 This Past Week - what we do to advocate for masters rowing. Best wishes to HOCR competitors; NZ Legion of Rowers has a masters newsletter www.lor.kiwi Rowing Tales 2021 published https://amzn.to/3vLFoQo 13:00 Stroke power is how you move your boat each stroke. It starts with peak power. your highest output possible. This is a test you can do - see the Fitness Assessment in the Faster 5 16:00 What affects stroke power? Firstly you can increase your peak power. Can you improve your base pace speeds? Technique also affects stroke power - be connected on the drive. On the erg your force curve is important as a guide - increase the volume / area under the curve. 19:00 Drills you can practice to develop power and stroke efficiently 20:30 Ways to increase power Get stronger Listen to last week's podcast about the posterior and kinetic chain exercises
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25:00 Trade-offs with stroke power Your personal physiology. Stroke efficiency - row 20 minutes to improve meters covered Row at fixed rating and check meters / second travelled Higher stroke rates - preserve the drive time (Blades in the water). Fitness, rigging, chosen stroke rate target - all are trade-offs 28:00 Ladders - learn the rate where you move from power to speed Speedups - 15 strokes going up 1 point in rate each stroke. Stimulate your nervous system to get the muscles to contract and relax faster. Try to maintain your drive time.
Leg to back connection to make stroke power in rowing - Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 02:15 This Past Week - what we do to advocate for masters rowing. Rigging inaccuracies around the pins. 07:00 The Caught Short Kit for female athletes who menstruate - Help yourself to pads and tampons. Can you make one for your club? 10:00 Legs to Back Connection The power of the legs has to be connected to the oar handle. Leg drive must directly move the oar handle. If you drive and don't move the handle = shooting the slide. If you move the handle and don't move the legs = no power Feel Pressure on your hands and feet - check for yourself. Often described as the hardest part of the rowing stroke to train. 14:00 How does the kinetic chain link? This is how you are connected together. The biomechanics of how the body moves and flexes. The levers of bones connect through the joints. Ligaments connect bones to bones. Tendons connect muscles to bones. There are 2 types of kinetic chain in exercise sport The open kinetic chain - where the limb is free and not fixed to an object The closed kinetic chain - where the limb is connected to the ground or something firm 18:00 Rowing is a closed kinetic chain you are working off the oar handle, foot plate and the oar in the water.
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21:00 Training glutes - as you drive off the catch it's the quads that activate first and as your heels go down you will add in your glutes. Gluteal amnesia - it can be hard to activate the glutes as we age. Strong glutes support your lower back. 23:40 Train your glutes by practicing isometrically. Squeeze them when standing, driving, sitting. To load your body weight in the boat you have got to use your glutes. Be aware of them being strong and activated as you row. 27:00 Drills - keep pressure on the foot stretcher in the last third of the leg drive. Glute bridges Side squats Fire Hydrants (this is funny.... check out the comments on the video at this point) Hungarian split squats Use exercise bands Lunges 30:00 Timing the switch from legs to back in the power phase. When the blade is loaded - notice if this varies. Feel the blade is or is not stable in the water. Handle pressure stays continuous and horizontal through the stroke. If the body comes in too early you can lift the handle and the blade goes deep as a consequence. Exaggeration exercises - try swinging the back early or later. Make the back swing more dynamic Arms and body only rowing to isolate the swing. Check your force curve on the erg. Back swing adds length to your stroke.
Mark Wilson and Jim Dietz share insider tips for how to line up your boat at EVERY turn, EVERY bridge, EVERY dock including the warm up, Chute and start line for the Head of the Charles Regatta Steering Guide - for scullers (1x, 2x).
Mark and Jim run All American Rowing Camp. You can buy their in person course on the Charles River http://www.allamericanrowingcamp.com/
Timestamps 01:30 If you are coming to race for the first time and don't know the course, this will help you. 03:50 Be 100% on the day. You need this... to all line up when you race. Only the weather is variable! 05:30 The warm up line - Mark and Jim recommend you boat from the Falls launch area and row the whole 4,700 meters course down to the start including the Basin. This is the way to steer the right line through the warm up. Time yourself through the warm up from Falls to the start the day before. It is narrow at Elliot Bridge - stay close to the bank. Listen to marshals. This area is the most busy in the whole warm up. 08:50 the Buoys are not permanently on the bottom of the river. They can move. So check them out during your warm up. 10:00 Know the race number and event ahead of yours. 11:30 Powerhouse stretch is a good place for a warm up burst of 10 or 20 strokes. 13:40 If the Basin is blowing - time your arrival to minimise time waiting. Line up with even or odd number crews. 16:50 The Chute and Start line. Start your speed coach earlier than teh line 18:30 Video of the Start under the Boston University Bridge 20:00 Mile 1 - The green buoys by Magazine Beach - how to steer this 21:30 Powerhouse stretch - look out for a wind change as you pass Riverside. And come into the stretch decide early if you are going for the Centre or Cambridge arch based on traffic from other boats. 22:30 Mile 2 - The most tricky part is going into Weeks footbridge. If you took the Cambridge arch, the turn is more gentle here. Look to port coming into Weeks the buoy line is gradual. Look every 3rd stroke. Stay as close as you can. Make a sharp turn by sowing down into the bridge. It's a narrow bridge you can turn under the bridge. Do a pressure 20 coming out of weeks - don't be surprised. 30:00 Anderson Bridge is the start of your fatigue. The wind may change here. Be aware. Weeks to Anderson - going in look on your left for the bridge abutment. The turn at Anderson is as steep as Weeks. Look for the White Condominium after Anderson heading towards Cambridge. 32:30 The blue line is the turn line - it's gradual. Look to your right - oars on the buoys - as close as you can. Look every 3rd stroke. 33:30 There is passing going on here.... If you are a slower crew, you know to give way. Let them pass... Then go back to your shorter line. 35:00 Do your research on the scullers around you. If they are local they will know the course. Follow their puddles. 36:00 The last bridge is Elliot Street. the Cambridge into Elliot turn is quite sharp. Know how close you can cut in. Look at your right and beware the BBN Dock. There are 3 buoys after.... then row as close to the trees as you can without hitting them. 39:00 The last 60 strokes. Go straight after the trees. The Boardwalk on the Boston shore - that's the last 20 strokes. After the finish line keep paddling - get out of the way for following crews. It's a privilege to race here - do your home work. 42:00 Practice as often as you can at race speed. Boats handle differently at race speeds.
Faster Masters Rowing sells training programs for head racing - we have a specific HOCR plan - ask us about buying this plan.
How tapering works. Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 01:30 This Past Week - what we do to advocate for masters rowing. We hosted a Rigging webinar. 13:00 Tapering - the purpose of the taper is recovery. Get to the start line raring to go. 14:55 Super compensation system in your body. The amount you taper for a 6 day week training program. 7 to 8 days out the training volume reduces to half. The frequency of training does not change. 17:00 Mental preparation for the race Repair your boat Sharpening technique - practice what you are good at. Build confidence. Race Plan Dinner the night before 6 pm, no social media the night before. 21:00 Pre race Checklist This episode also covers head race checklists https://fastermastersrowing.com/planning-your-fall-rowing-season/ Plan for the unexpected to happen Don't want to have to make decisions in a fluster. 23:00 If you are the person who is always 5 minutes late..... 25:00 Socialise after the event, not before the race.? Be prepared, specify what you need to be best prepared.
Tools say a lot about a rower. Learn what the pro coach carries in her single and in the coach boat
Timestamps 01:00 This past week - Marlene published an article Winning Head Races in Rowing https://ludum.com/blog/training-plans/winning-head-races-in-rowing/ 07:00 Your first head race - how to get mental and physical confidence. Test yourself to find the optimal rate. Try 3 minutes of the race one point in rate higher than you think. Analyse afterwards how you went. 14:00 Tools for Rowing - in the single scull Marlene has a mini bag with - Top nut wrench - Small adjustable spanner - Pusher outer tool for clip height washers and a bungee cord - 2 feet long. 19:00 tools for Rowing - in the coach boat - Metric and Standard wrench for top nut, 10mm and 8mm - 3 Screwdrivers - C2, Flat head and Philips head - Metric and Standard tape measure. 5 meters long - Sharpie magic marker - Electrical tape - white - and a pair of scissors. Enough to get you back to the boathouse safely where a full repair can be done. 26:00 Rebecca's 3 gadgets she loves - T-bar spanner - Martinoli nut tool - CARE pitch gauge - The wing nut tool (for the slides under the deck) 30:00 Rules for lending tools Have a deposit - leave me your phone / sunglasses / water bottle.
David is the author of the Trinity College VIII: Rowing for the Ladies Plate. A history of his student rowing career.
Timestamps 1:50 Background in rowing 4:50 write a book as a lockdown project. I decided to learn Spanish and write a book. David Sanfey had 300 photos from our university rowing club. 09:30 I had done some writing prior to this book. 13:30 The writing process - I wrote down the events and then assembled them in date order to make a book. 17:00 David Hickey reads from his book The Trinity College VIII: Rowing for the Ladies Plate My first 6 lane regatta. Fog, bog and water. A story from the West of Ireland when a swan attacked our cox, Roger. 23:30 The quest for the Henley Royal Regatta Ladies Plate. 1875 was the last time it had been won by DUBC. We had come close since. But in the centenary, we got knocked out by MIT in the first round. 25:00 the 1977 campaign - we went to Nottingham as practice and raced Durham University. 27:30 The semi-final at Henley when we had a target on our backs. We squeezed the life out of their race and their hopes.
Buy the book direct from the DUBC https://duboatclub.com/book/
The head coach for Dulwich College talks about coaching, science and success.
Timestamps: 01:00 Background in rowing - my experience was you could either have fun or win, not both. 03:45 The Australian national champs were amazing. It includes the national team, juniors and clubs all together. 07:00 Joining a club part way through the season. We had 6 weeks to the BUCS regatta... I tried to increase fitness. 10:00 I listened to all the athletes. It's their programme not mine. Happy squads are made when you match what they say that they want against what you can control. Training to suit their ambitions. 15:00 The arms race in junior rowing. It doesn't exist - win at all costs is dead. That's a welfare issue. People do a lot of training and the gossip machine feeds perceptions. 19:30 Cath Bishop's book - the Long Win is recommended https://amzn.to/2XX2Hda We don't want winning to be the end of the story. I am in a research group - researching elite athletes and how they are looked after. There is different thinking. What do you get out of it? 23:45 Drugs and Olympians. How we engage with supplements - that industry is unregulated. UK has a poor outlook on performance enhancement. It's seen as "clever" to beat the WADA testing. Doping is an athlete welfare issue. 27:30 I get told these things confidentially by athletes in my research group. The athletes are seen as a commodity to sell products and marketing. 32:00 Rowing as a sport could collaborate more. If we aren't threatened. But less so if our goals are similar. Could lead to more innovation rather than keeping secrets.
Efficiency in rowing: Time pressures weigh heavy on most masters rowers. How can we get more efficient with our busy rowing lives? Faster Masters Rowing Radio hosts Rebecca Caroe and Marlene Royle discuss tips and challenges
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Timestamps 02:00 New Zealand Masters Rowing Championships rescheduled to 29-31 October. National Championships will include 500m sprints for masters in 2x (handicapped) Rigging for Masters Webinar - tickets are on sale Event is 6 October 2021 https://fastermastersrowing.com/rigging 03:45 Rowing in a double with novices - coaching from 2x 10:00 Efficiency in Rowing - life hacks for your rowing. 11:00 Efficiency getting to the boathouse - the night before: Clothes, Weather, Time alarm clock, Driving time, eating for energy, Program, Text your crew to agree bad weather plan. 15:00 Decide in the shed, not in bed Apps for local wind forecasts Windy Windfinder Wind Guru 17:30 Equipment efficiency - Have a routine - oars first, then PFDs, then the boat. Help each other, two people per boat get the oars, two hold the boat (for a 4x or 4) 22:45 Coaching efficiency Scan the boat to check are the oarlocks in the right direction, are oars in right sides?, Height spacer washers, Do footstretchers need to be changed? Remind each other - have you checked your footstretcher before you push out into the lake / river 25:00 Training efficiency. Warming up - how much time do you need? Know the practice routine warmup. Rules about when we talk during the outing. Technique discussion and feedback during breaks. Etiquette is important especially in big boats - 4s and 8s. 29:00 Warming down efficiency When to start your warm down. Try to include 5 minutes each practice. Marlene recommends stretching after you get out of the boat. Rebecca stretches during the debrief after putting the boat away. Consistency to day to day habits helps. 33:00 Meal preparation efficiency Make bags of whole foods to take with you. Always have food in your gym bag or car. Don't skip refuelling. Double batch your evening meal - make a large lasagne and freeze half.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 02:00 This Past Week We have been discussing future articles with Ed Hewitt at Row2k. On the newsletter you can join our Advocates group where we share one article a month which you can share with your club group. 04:00 Rigging for Masters Webinar - basic boat set up for your private boat and for club boats - customise your own boat 11:00 Volter Nolte - How to get a longer stroke Using rigging adjustments for comfort. You will row better if you are comfortable in the rowing boat. 19:00 Impostor Syndrome in rowing What are your rowing activities that contribute to your rowing practice? 23:00 Coming to practice regularly. Objective measurements like kms rowed and number of practices you attend. Compare yourself with your own previous performance. Use video to do the comparison. 26:00 James Loehr's book - Mental Strength for Athletes has the premise - no matter what you want you must have the physical preparation to do it. When you step into the boat you become the performer. https://amzn.to/3zniq2w 31:00 The process of acquiring skill in rowing. What would I think of someone who does this # practices a week, this # kms rowed a week. View the facts objectively. 32:00 What do you want to get out of your rowing? Outsiders don't really care as much as you do. The Satisfaction you get is driven by you. 34:00 Your persona at the boat house - it has its own aura and is not the same as a gym.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast
Timestamps 02:00 This Past Week we launched our Advocacy page - if you want masters rowing articles to go in your club newsletter sign up here https://fastermastersrowing.com/advocacy 04:00 Rowing Tales call for articles. If you 07:00 Figuring out club integration - self organising masters and welcoming new members Welcome lesson includes orientation, boats, oars, racks, carrying boats. How fit are they, co-ordination, allocate to a training group. 13:30 Integrating different technique styles in sweep - look at the body and stroke lengths. Agree as a crew what to focus on - set the finish position first - where you adjust to. Measure on the deck 58-60-62 cm behind the pin - timing the finish first using pause drills. Check the correct hand is doing the right job - squaring, tapping down - agree a reference point when to square the blade 20:00 In the crew half are tall and half medium height would it make sense to put them bow 4 and stern 4? 23:00 How to identify and "fix" shoulder lifting in rowing and sculling - how to spot shoulder lifting. Watch the shoulders rising at the catch. Handles also rise up. Blades going deep at the start of the drive. Legs - look for knees moving away from the chest or the chest lifting off the knees 24:30 Use the big muscles first You can only use each muscle group once in a stroke. 26:00 How to correct shoulder lifting You could be holding tension in the trapezius muscles in the shoulders. Make a connection between the legs and handle. Hold the lats strong. 27:40 How to teach the legs only rowing drill. Start with the blade feathered - mime the movement and keep torso still. Start at the finish and move up the slide to full compression (feathered) in stages. Move rhythmically doing this feathered. Then add in the squared blade and keep the body doing the same thing (square blades) Train the legs to work on their own. 30:00 Norm Graf's image of holding the grapefruit. Try to hold the angle a little longer. 31:30 How to know when to swing? It depends on keeping the pressure on the blade. Consistent pressure is key. 34:00 Put you hands under your arm and pull your shoulder blades down. You can feel the lats engage.
Coach of the New Zealand Olympic gold medal winning eight - Tony talks to us about his journey as a coach. Timestamps 01:00 My journey as a coach - Trinity College Dublin women and novices squads. I became a better rower because of having coached. 03:30 Coaches speak a lot of rubbish. I learned quickly not to say anything that doesn't add value. My little notebook of ideas. 06:50 Rowing drills - your only limit is your imagination The Steve Fairbairn influence 09:30 Do all athletes become coaches? Being a learner and a teacher is different 13:30 My final race as an athlete was 2002 LM2- I became the coach of the national team alongside Thor Nilsen. I felt guilty about jumping to the top of coaching to justify myself in I coached novices 2017 I coached the New Zealand junior - Alan Cotter and Barrie Mabbett invited me to discuss my future 19:30 I got approached again in 2019 for an eight to qualify for Tokyo - a 3 month engagement. 21:00 Qualifying didn't happen in 2019. We need to move together better. Finding the middle ground to get a boat moving. 25:00 If the crew had qualified in 2019 I don't think we would have won the Olympic gold medal. The project almost came to a halt. Sending a crew to Final Qualification Regatta - we were closer to the gold medal standard than others who had medaled and qualified in 2019 27:00 We instilled a better culture in the team The women's team were our shining light - everything they did with positivity and honesty. Pivotal discussions, arguments, tears, shouting matches - we did them all. The tight team - teach the rower to teach themselves. Tom Macintosh is 22 and he stood up and said wha he thought which took courage. 32:00 Know who you are working with - put your dreams in their hands 34:00 seating decisions. We weren't happy at selection. We took 21 days and we tried everything. In any crew there is a magical seating that can gain you distance 39:00 Moving Shaun Kirkham from 3 to 7 seat. 45:00 In Tokyo we went into the repecharge - this was a key moment. You can put some mistakes to bed in a repecharge. The 250-500m section of the race was scratchy. Rate 41 and really in our head 2nd was a good result behind the Dutch. We agreed to chat tonight. It was a "schoolmaster moment". Our next time of the water before the Tokyo Olympic final we did 2 drills - in pairs doing feathered rowing to feel the boat work. And slap catches - try to break the oar to tire out the shoulders make the crew more relaxed. We practiced hitting 38 in our pieces. We had re-iterated our rhythm,. We had to live or die by our rhythm. 50:00 In the final we called stride twice firstly fro 47 down to 42 and the cox Sam Bosworth called it 3 times in the final. 54:00 Sean Colgan told us that the best time to attack is when everyone else is buggered. Tony did not watch the olympic Final but he managed to see the crew come across the line. I don't watch rowing races.....
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. https://fastermastersrowing.com/register/podcast-supporter/ Timestamps 03:00 This past week. Regattas in New Zealand changing dates for Masters Champioships 06:00 What's in the September Faster Masters program? 3 separate training plans 1k, 5k and HOCR 11:00 Questions and answers What's the best way to carry a single scull 1x? Balance is critical - shoulder or waist and check the geography you have to navigate. 14:00 Racing 17 km and how to adjust 5km program? Compare your race rate. Number of sessions a week and choose your core sessions. Do a 5k time trial on the water. Average split for Cat V intensity is likely 2-3 seconds per 500m slower for a longer race. 23:00 What is a dynamic recovery? Rowing News has an article by Volker Nolte called Swing or Co-ordination of forces. Advantageous to approach the change of direction with pressure on the feet. Co-ordinating forces so the foot stretcher is loaded. 29:00 Can drills have a negative effect if used with inexperienced rowers? 32:00 Different styles of rowing - should we be adaptable? Coaches use different routes to accomplish change. Important to listen to what others say. How you row effectively depends on your body. 36:00 The Sequential versus the Simultaneous power phase in rowing. Leg and back drive phase.
Faster Masters Rowing Radio Planning your fall season - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. https://fastermastersrowing.com/register/podcast-supporter/ Timestamps 02:30 This Past Week - we had an article published on Ludum https://ludum.com/blog/athlete-health-fitness/managing-your-training-in-masters-rowing/ 06:00 Planning your fall season. First take the calendar and find the events you'd like to do. Select your peak event first - the big one. Your first race should be something local to where you live / train. You can row twice in one day and it should be low key and easy to travel to logistically. 14:00 Choosing your first race. The night before the race you may be nervous or excited. Practice sessions may be race simulations but they don't create this tension. Get your checklists sorted. 16:00 Spacing between races. Get 2-3 weeks between each race. Try to pick ones which dob't involve a lot of travel. Some people like to race the weekend before the peak event to kick off their training taper. 19:30 You can choose to race not at the peak event intensity e.g. rate limit your last race before the peak event. 23:00 How peaking works. The goal is to be fully rested before you race. Super compensation is the principle of accumulated tiredness from a training period or block. The Taper period is reducing the volume of training. Maintain the frequency of training. The duration of sessions decreases over time. Your muscles start to recovery and replace muscle glycogen. 27:00 To tolerate pain you must be rested.
Lara is a pioneer of anatomy-based yoga. She lives in Princeton NJ, USA and has worked with rowers so she understands us!
Timestamps 01:00 What does LYT stand for? Lights You Up - be fully engaged. 02:00 Lara's background in yoga - a sporty athlete who recognised the mind-body connections after a dance injury. When she ran a marathon her mind gave up before her body. 05:30 My perception of yoga was meditation and stretching. 06:30 Anatomy based yoga. The investigation of the internal workings of our body, A big pillar is eduction - we aren't taught about our bodies. 16:00 Typical vinyasa sequences are lacking intelligence because we are carrying natural imbalances. I do a reset at the start of class - neuro-development patterns,. 12:30 Most people don't use their glutes enough. Retrain neutral pelvis and work the glutes. Stabilise the skeleton with proximal muscles - those closest to your skeleton. 14:00 Working with rowers. We use large muscle groups repetitively. If the underlying stabilisers aren't as strong there will be an imbalance. 20:00 Rowers learn with mimicry. The instruction is so clear you can inhabit and embody it. 21:00 How to be better? How we execute posture, alignment, hip hinge, stabilisation in a plank. Doing it properly. Find the inner hip hinge, plank and lunge. Non saggital plane movements e.g. lateral lunges - this retrains the body. 25:00 Video of Lara's yoga flow/instruction with US Olympic Rower Brooke. https://vimeo.com/585518380/2b0ee80f06 Connect with Lara and take a 2 week free trial of her yoga method. https://lytyoga.com/
Faster Masters Rowing Radio 18 August 2021 - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this podcast from $1 https://fastermastersrowing.com/register/podcast-supporter/
Timestamps Launch of Head of the Charles training program - included in our subscription plans. https://fastermastersrowing.com/join 04:00 This past week 2 articles about athletes and food. https://www.rowingnews.com/2021/08/18/exercising-to-attain-a-perfect-body-a-futile-quest/ https://www.newsroom.co.nz/lockerroom/how-our-female-rowers-ate-more-and-triumphed Nutrition and injuries are part of this month's August Faster Masters program 11.00 Assessing your Race Performance Take notes about each race during the regatta. What did you do very well? Set aside the results of the race. Review process oriented things 16:30 What do I need to improve on? Build these into your training practice. Emotional, physical and technical aspects of your race. 18:00 Analyse the controllables. What challenges do you want for next season? 24:00 when reviewing don't make it personal. Take the self out of the analysis. 26:30 People do what you ask then to do when coaching self-talk is important. How do you deal with different situations? e.g. a delay in the start 29:00 Look at the process. You did the race, you deserve the credit Faster Five Racing Principles https://fastermastersrowing.com/faster-five/
Special Guest Greg AKA "Mustang Chef" a sculler & chef - Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:00 This Past Week 05:00 Introducing our special Guest - Greg Upshur the "Mustang Chef" a passionate rower and healthy eater with top advice and a special recipe for us 10:00 Garbanzo bean salad is light and easily digestible. Racing and eating. The day before don’t eat anything you haven’t tried before - tested and true for your own system. Eat a little more than you think you should the day before. Your energy needs are high - eat for the preparation as well as the race. Avoid “gunky” food - high fat, pizza, blood sludge will slow you down. If you are eating in restaurants you are eating a lot of sodium. Yvonne Gill was the kiwi chef who taught Greg. 14:00 Foods to help hydration if you don’t want to drink water all the time. Clean carbs will load your muscles and hold water for you. Pastas, rice too. 16:00 What’s in the salad dressing? - tahini and balsamic vinegar blended. Make a slurry with garlic, cucumber and red onions all chopped small and combined. Add celery for crunch and water. Adding herbs - fresh basil, flat leaf parsley and chives and one red chilli diced small. Pickles and dried dill. The tahini makes the salad a bit creamy as you mix the ingredients. Lastly add the cooked garbanzo beans (chick peas). Stir to combine with the other ingredients and to distribute the dressing throughout. Eat as soon as you like! 20:00 what to eat on the race day. I like peanut butter toast on sourdough and one cup of coffee. I eat power bars before the race - I don’t eat much before the race. That is my normal breakfast on a training day. The same food as on a normal rowing day. Energy food during the day - walnuts and dates; small boiled salted potatoes are also good for energy and include lots of potassium and magnesium. 24:00 Greg confesses to “tasting” the salad at every stage of the cooking! He shows off his mustang too - with a custom number plate. 28:00 I found out about Marlene by reading Tip of the Blade… an old boy I met on the water recommended to read the Boys In The Boat. Greg found someone who plagiarised Marlene’s article and told her about it. Which is how they got acquainted. 31:00 Greg eats this salad straight up - uses as a between meal snack too sometimes. This salad is a good vegan, plant-based diet food as well. Greg’s YouTube Channel https://www.youtube.com/user/upshurenterprises 32:30 Take small steps to clean up your diets. Good fats to emphasise - Greg likes olive oil but also flax seed, coconut oils are also good - go with your taste preferences. He doesn’t use butter or lard. 35:00 Our tips for racing - you have to get out of it what you want to get out of it. When you watch a race, you shouldn’t judge. Come away with a race which you were happy with on the day is a great goal. 36:00 the beautiful thing about masters is you get to go out there and compete and set your own goals. We are fortunate that we have a society where we can have these races where we can have some fun and talk some smack! 37:00 Marlene recommends a book Southerners Don’t Row - the author’s wife is a really good rower and it’s the most humorous book about learning to row! 43:00 Rebecca got coxed by Dani Harrison once - George Harrison's son. 44:00 Tom McNally from St John’s Newfoundland was trying to set an Atlantic crossing record in a cork sail boat - the smallest boat crossing. He was sponsored by Ringo Starr and the Beatles Museum.
How to Get Your Blades Off the Water - Faster Masters Rowing Radio - the podcast for masters rowers. Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps 03:00 This past week. As coaches we develop too - we change our understanding over time. 09:50 How to get your blades off the water. What causes imbalance? 13:00 What blade skills you need to have 19:00 Get the set / balance on the follow through after taking the oars out of the water. By the time the oars are perpendicular, your boat should be set level. 21.00 Drills to teach you how to get your blades off the water Teach how to feather first https://fastermastersrowing.com/how-to-feather-correctly/ Teach how to feel the weight of the oar in your hand Tapping drills and progressions to different body positions Delayed feather drill Set a high standard for drills 27:00 Do these drills slowly - this is key. Many athletes feather too quickly and lose connection to the boat. 31:00 Consistency - in a crew build up to more people rowing as you practice getting your blades off the water. Look at your blades to see what they are doing compared to what you THINK you are doing. 35:00 Practice concentration. 38:00 An easy reference point - if your wrist bends you are too late tapping down. Pressure in the water helps the blade to come out of the water. 40:00 When you perfect the release, the boat speed goes up.
Faster5 bladework and troubleshooting balance on the recovery - Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 05:00 This past week - Australia RowTrade magazine article, FISA survey about World Rowing Masters indoor championships and Racing Starts Challenge with US Rowing 15:00 Faster5 Bladework Know when you are squared or feathered - do the basic well Build this into your rhythm Learning effective squaring and feathering - what works for you Pay attention and slow down - row circles 20:00 As you age you can't train more hours per week. You have to row better technically to gain speed. Pick one thing - video yourself. 26:00 Troubleshooting balance on the recovery 1 - have body awareness 2 - scullers, nest your hands on the crossover. sweep each person responsible for your rigger 3 - Connection to the oarlocks Do the testing and proving exercise 31:00 If you fall away from the rigger pulling the collar out of the oarlock. Elbow position at the finish - sweep rowers point your elbow back The follow through of recovery and rhythm
Troubleshooting steering - Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 03:00 This Past Week - we have been watching a LOT of Olympic sports. 06:30 Listener survey results 11:00 Troubleshooting steering a rowing boat. Why are you going off course? What's happening, why and how to fix it. Steer off a point on the bank / horizon align with the your stern of the boat. Equipment - is the fin straight? To find out if it's the fin causing the issue - take a few big strokes and stop rowing with oars off the water and let the boat run.... watch to see if it glides straight or goes off in one direction. 16:00 How to correct your steering. Leverage at the catch for pressure steering. 20:00 Boat checks for steering with a wire Is your rudder and fin straight? Is there tension on the wires Have a steering shoe that fits 23:00 Steering straight off stake boat with a crosswind 29:00 Steering with an integral rudder and fin. And a canard fin / skeg reduces yaw. 31:00 The club annual steering course with theory and exam - appoint a foreperson for each boat. Head Racing book by Carlos Zezza https://amzn.to/3C4QBi4 35:00 How to help those who cannot turn around easily? Divide the jobs so one steers and one looks around and a third does the calls. Plan your practices so new steers people learn how to steer - half crew rowing; boats side by side; leap frogging; 44:00 Feathering with wet handles - how to do this; essential skills for successfully handling wet scull grips. You feel like you're not in control when they are wet. Loose grip is key.
Olympian Drew Ginn and Rebecca Caroe reflect on the Friday Olympic finals and the future prospects for the sport running up to Paris 2024.
Olympian Mahe Drysdale and Rebecca Caroe discuss Thursday's Olympic finals and preview the Friday racing.
Sarah Cook reviews the day 1 Tokyo Olympic Rowing Finals Womens 2x Mens 2x Womens 4- Mens 4- Womens 4x Mens 4x Plus the crabs, capsize, steering crash, doubling up and how to race in a screaming tailwind.
Taking advantage of the 2 days pause, we seek out some expert insights from Australian multiple Olympian, Drew Ginn.
Rebecca Caroe runs through the whole Olympic Regatta schedule led by Daniel Spring (@fatsculler) whose expertise covers every boat class, how they qualified and which are his picks for the Tokyo Olympic rowing medals.
Read his event-by-event picks in more detail https://juniorrowingnews.com/tokyo/ Dan's blog https://danielwspring.wordpress.com/ Follow Dan on Twitter https://twitter.com/fatsculler
Rebecca is at Henley Masters Regatta and meets Steve Dance who is the communications officer for the regatta. We discuss - Post-covid regattas - The state of masters rowing in UK
CONTENT From this show - Time to think about head racing - What to do when motivation comes and goes Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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Timestamps 01:30 This Past Week - what we do to advocate for masters rowing. Henley Masters Regatta July 9-10. The new Knowlton Rowing Club. 05:00 The Faster Masters Rowing Program for July. Squaring technique focus; Mid-race strategies. 09:00 When motivation fades. What can you do? Find out what's going on in your mind. What is important to you? Jim Loehr - The Power of Full Engagement Book https://amzn.to/2Tu585u 12:30 Physical / Emotional / Mental / Spiritual pyramid. Check the physical first for clues about what's wrong. 17:30 The best stress reliever is to just do something. 20:00 Head Racing - we have 3-4 months to come before the race. Physiology - think of your average speed - this is key to your best race. Train to improve your base average speed. Train your base aerobic mitocondria. It also helps to know the race course as well for steering. At low rates you can also work on technique. Race pace is an anaerobic threshold AT workout. Ride the line of best pace before you get lactate acid build up in your muscles. Improve your VO2 max during the next 3 months training. The higher ceiling means you can move up your AT. That brings a better average race speed. 25:50 Don't wait till September to start training. Plan ahead Shift your attention to average split and target metres to complete the session. Choose the meters per second erg display - use charts to analyse the split you need to do the time you want in the head race you are going to race. 30:30 If you are racing 1k in August - stay on the 1k program. Then when you finish that event, take a few days off - 3 or 4 days - to decompress. Then move on to the 5k program. Stick to the prescribed intensity in the program workouts.
Troubleshooting - body sequencing | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps 03:00 This past week - Learn to row classes; Peer to Peer Coaching Clinics and new masters at Knowlton Rowing Club 08:00 Gardening and rowing - over use injuries. 12:00 Troubleshooting body sequencing. Video first so you know what you're doing 13:00 The recovery - know the sequence you want. Arms - body - slide. Feeling unstable when putting the blades in the water. Setting the body angle - twice or once? Moving up the slide "like an accordion" 17:00 The power phase - the sequence is legs - back - arms. Only use each body part once per stroke. Drills to emphasise the sequence - Legs only rowing; legs and backs; legs back and arms. Then blend them together. 24:00 Legs only drill. Blades on the water reinforces the horizontal power - level handles. Mark the blade shaft 40 cms up from where the blade joins the shaft. Use white tape and use this as a marker to ensure the blade isn't too deep. 29:00 Blade depth while stationary - check it. The slope of the oars to the water matters and is affected by boat depth in the water. 40:00 Finish at the xiphoid process - demonstrates the oarlocks are set at the correct height.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps 01:15 This Past Week - what we do to advocate for masters rowing. Row2K.com article https://www.row2k.com/features/5576/The-Masters-Regatta-Lineup-Puzzle--Tactics-for-Selecting-Masters-Lineups-for-Regattas/ 07:00 World Cup 3 09:00 Carrying boats - should we expect everyone to carry their weight or are boats too heavy for older women? How much does 1 person's share of the boat weight? Functional strength for rowing requirement is to do 30 lbs overhead press. Menopausal women can gain strength as can all humans of whatever age. Rowing culture - share how we do things round here. 21:00 Troubleshooting blade parallels. How much can be adjusted with boat set-up and how much is about athlete height / arms / torso / leg dimensions? You do not all have to be rigged the same way. Use all available adjustments to get the blades parallel. 58-60cm behind the pin in sweep 30 - 35 degrees from the pin in sculling (or 1-1.5 fist widths between the handles at the finish). 26:00 Slip at the catch also affects catch parallels. Compared to rowing it in this is also very challenging to improve and overcome. The rule for making parallels adjustments FIRST equipment SECOND rigging THIRD bladework 32:00 Rowing with someone physically stronger than yourself. Adapt both of your strokes to meet in the middle. Try to blend based on your capabilities. Look at loading on the foot stretcher. 35:00 Use a pen and paper to work out the angles at the catch. 38:00 Taper to race week - take a rest day. Taking good rest makes good sense - train on the same frequency as normal, but do less work. Your pain tolerance reduces if you aren't rested.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Watch live as we discuss.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - Focus on leg drive - Testing what to test and how
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Timestamps 03:00 This Past Week - we are surveying our newsletter subscribers. Check your email for the link. 11:00 The leg drive - strongest muscles. Common sequential flaws - your legs are stronger than your back. Horizontal leg drive compared to a body lift which is vertical. 14:45 Be patient with the leg drive. Put the blade in the water correctly. Lack of stability causes some people to rush the leg drive and blade placement. 16:30 Novices - learn the leg drive first. RowingChat Caryn Davies interview talks about the drive. Pressure on the blade, footstretcher and handles should al be the same. https://rowing.chat/caryn-davies/ 19:30 Shooting the slide, missing water and shoulder lifting are all explained by tactile feedback of these 3 pressures (blade, footstretcher and handles). 21:00 Row with half the crew sitting easy or with a bungee. 30:00 What to test and how. Testing can be equipment, physiology, fitness and boat speed. First decide what you want to learn about. Then pick a protocol - how you will test. 32:00 How Concept2 tests oar designs. Fixed protocol - always the same. 33:30 Testing on the water - use the sane markers all the time. 38:30 Sub-maximal testing on the erg - you don't need to taper before testing.
Being a race commentator for World Rowing and the Olympics Camilla is the latest to join the team.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/
Timestamps 02:00 Camilla's background in rowing - British Rowing Junior representative. 03:15 Stratford on Avon rowing and gold medal at Junior World Championships 06:30 The competition to find new commentators in 2018. Sarasota Worlds race videos - the Womens 8 was a close, pacey final. Build tension and momentum through the race. The LM1x race included a capsize. 11:50 Linz regatta a crew raced into the launch. Peter O'Hanlon the tower announcer for World Rowing. 14:30 My style for commentary - I like backstories of athletes. Martin Cross knows everyone and who's coaching whom. Martin on Rowing Chat https://rowing.chat/martin-cross-rowing-commentator/ 17:00 Robert Treharne Jones' correct pronunciations for names Robert on Rowing Chat https://rowing.chat/robert-treharne-jones/ 20:00 Working for World Rowing. World cup 1 in Belgrade, This year the Shanghai World Champs. The sound engineers and producers are amazing. 25:00 Pronunciation - Swiss LM2x Roman Roeoesli 31:00 Funny moments - HWR academic 8s final 36:30 Tokyo - we were confirmed last year. 38:00 The future - I had oped for the Olympics in Paris - this came early. HOCR in person would be great. I did the virtual regatta last year. I enjoy coastal rowing and the Beach Sprints - they're very showbiz. 46:00 Connect with Camilla on Twitter https://twitter.com/CamillaHadland
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - Racing [The Faster Five] - What you can learn from your puddles
Sponsors The Rowing Directory updates https://rowing.chat/retailer/
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps 03:25 This Past Week - what we do to advocate for masters rowing. Video Reviews. Peer to Peer coaching clinics. 11:00 The Faster Five - foundational document about masters rowing. Understand all these and you will progress rapidly, Racing is one of them. https://fastermastersrowing.com/faster-five/ 14:00 Why moving faster than your race pace is important. 18:30 Practicing high turnover strokes. The "Rowing Down Hill" drill - keep going as long as your boat goes faster. Stop when it doesn't. 21:10 Half slide accelerations. Go up 2 points in rate between 4-6 times. Don't think, just move. 26:00 Stretches for low back tightness. Do a dynamic warm up on land. Sun salutes (yoga); Child pose after rowing. Do you need mobility? What's causing the tightness? 30:00 What can you learn from your puddles? Dennis Cameron says "sometimes you do puddle-less rowing" 33:00 Puddles should be tight and swirly, concentrated with no splash. Puddle killers include splashy exits with water dripping off the shaft. Mounded up water versus a hollow behind the spoon - keeping good pressure Moving the boat past the blade. Pulling vocabulary may not be helpful as it causes rip in the puddle. Adrian Ellison (Olympic gold medal coxswain) watched live and has great advice. 40:00 Distance between puddles. Distance Per Stroke = DPS. Listen to your releases. Check for corrugation of the oar in the water. 42:15 What causes rip in the rowing stroke? Is the athlete working pressure towards the blade? Keep the water block solid and don't over-work the water. 48:30 Combine your exercises at half slide and rowing down hill with watching your puddles - what do you see?
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - Rowing Gloves yes or no? - Pin spacers how high? - Water or sports drinks in the boat?
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ H2Row shoes that fit, Scullr GPS Rowing Computer, Rubini Jewellers
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps Listener Questions answered 01:00 This past week we have been supporting masters rowing by hosting the Racing Starts Challenge. If you missed it, you can still get all the webinar recordings here https://fastermastersrowing.com/register/vip/ 05:00 Funny animal stories from rowers 16:00 Do rowing gloves work or is it faster to develop callouses? 22:30 Should you opt for a higher pin height using spacers unless the water is flat? Your oar goes to the centre of gravity. If you are high, your hands are higher than your centre of gravity. Set at the correct height you shouldn't have to change rigging - altering the rigging doesn't help rough water rowing. https://fastermastersrowing.com/how-to-row-in-rough-water/ 26:00 Thoughts about carrying water or a sports drink in the boat Rebecca interviewed Dr Stacy Sims who says you should get your calories from food and your hydration from water. Water gives best absorption with a teaspoon of maple syrup and a pinch of salt. The glucose base absorbs better into the body than fructose. https://rowing.chat/dr-stacy-sims-sporting-women-are-not-small-men/ Go by your thirst. It's a good habit to have water with you in the boat. 32:30 How do you determine stroke versus bow in a double scull? Be flexible. The best combination is the one that makes you go fastest for the race you are training for. Try switching seats. You need a good mindset in the stroke seat. 43:40 How to keep your muscles warm during a long wait before the start of a race? Wear more clothes - a light down jacket is good. Try to do things to move - loop around if you can. Tapotement - gentle vibration stimulation of your muscles. "rapid and repeated striking of the body as a technique in massage."
Faster Masters Rowing Radio - the podcast for masters rowers. Marlene Royle and Rebecca Caroe are joined by Volker Nolte & Wolfgang Fritsch to discuss their brand new Masters Rowing book.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ H2Row shoes that fit, Scullr GPS Rowing Computer, Rubini Jewellers
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Tinestamps 04:00 Racing Starts Challenge sign up details 11:00 Wolfgang Fritsch and Volker Nolte's backgrounds in rowing - rowing coaches are easier to convince of things if you are also a coach 20:30 The message of the book, “Masters Rowing” is to enjoy rowing. Buy the book https://amzn.to/2Saikeq 22:30 the 6 aspects of ageing Chronological Functional Biological Psychological Social Training Understand how each is different and how you are placed. Biological isn’t the same as chronological - you may feel different or you may not. 28:40 How does rowing help successful ageing? The book addresses the ageing process and how to make your life better. 34:00 Warm up strategies for masters - as you age you need more warm up. Body function changes and the blood capillaries become tighter and less flexible so blood flow is inhibited. 36:30 One key recommendation for rigging as you age. Use shorter oars. Adjust the rigging to suit the athletes. Adapt training intensity to suit too. Supplementary training and technique changes. The traditional gig boats are good for learning to row, as are coastal boats. Your perception of load changes too as you age. 40:00 Marlene’s club has different size and weight boats and adding pontoons as people learn helps. 42:00 Crew boats add a whole level of fun. Volker recommends variety - crew boats rowing on both sides. Try to challenge people a bit and push your function a bit. 46:00 At what age do you see the biggest drop in performance? Do we lose more in age than we can add in training? Adjust your focus - you can still improve your skills at any age. 51:00 There are examples of training plans and how to write your own components in the book. Speed, power and endurance. 53:00 Learning to row is a fun adventure. It’s not a military exercise. A well rigged boat is important. Don’t use detailed positioning explanations - give the athletes an idea of the whole movement. 56:50 Children learn by trying. For adults, when they ask about something, give them advice. Don’t formalise the learning. Trust the coordination of the athlete. The basic rowing movement isn’t difficult. Rowing becomes difficult when you want to go fast. 59:00 Volker’s podcast with Joe de Leo. Learning to row - do it organically. There is no carry-over from erg to boat. The brain does not recognise it as the same thing. 1:03:00 Do you recommend sweep rowers to swap sides - yes It helps learn different movements and also swapping seats is a good learning.
Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - Improving the connection of your feet to the boat - Soft tissue work (massage) and mobility - running a weekend camp
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ H2Row shoes that fit, Scullr GPS Rowing Computer, Rubini Jewellers
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps CONTENT From this show 07:00 This Past Week - what we do to advocate for masters rowing. Save the Date! We are hosting a webinar on 18 - 20th May focused on Racing Starts. Watch out for our newsletter for details. 16:30 Improving foot connection in the boat. Mobility and flexibility is important Foot arch and fascia are stretched. Reflexology - total body effect. On the erg you can massage your feet yourself. 20:00 Flushing your calf muscles with a rolling pin Habit stacking - a useful skill for rowing lifestyle 22:30 Gripping with your toes inside your rowing shoes to add engagement at the catch Add pressure on the feet at the catch and the palm of your hand. 24:30 Put your foot on a towel on the floor. Grip it to crunch it up with your toes. This is a plantar fasciitis exercise. Rock your hips to flex your toes. 34:00 Running a weekend camp at your club A little extra focus Video review Spend time with your colleagues Kick off on Friday night with a pot luck supper - everyone brings a plate of food. Guest coach with a technique focus. 42:00 Drills to focus on Video angle to shoot from for good rowing video analysis. Improve the drills as a focus for the whole weekend.
Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - Improving the connection of your feet to the boat - Soft tissue work (massage) and mobility - running a weekend camp
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ H2Row shoes that fit, Scullr GPS Rowing Computer, Rubini Jewellers
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps CONTENT From this show 07:00 This Past Week - what we do to advocate for masters rowing. Save the Date! We are hosting a webinar on 18 - 20th May focused on Racing Starts. Watch out for our newsletter for details. 16:30 Improving foot connection in the boat. Mobility and flexibility is important Foot arch and fascia are stretched. Reflexology - total body effect. On the erg you can massage your feet yourself. 20:00 Flushing your calf muscles with a rolling pin Habit stacking - a useful skill for rowing lifestyle 22:30 Gripping with your toes inside your rowing shoes to add engagement at the catch Add pressure on the feet at the catch and the palm of your hand. 24:30 Put your foot on a towel on the floor. Grip it to crunch it up with your toes. This is a plantar fasciitis exercise. Rock your hips to flex your toes. 34:00 Running a weekend camp at your club A little extra focus Video review Spend time with your colleagues Kick off on Friday night with a pot luck supper - everyone brings a plate of food. Guest coach with a technique focus. 42:00 Drills to focus on Video angle to shoot from for good rowing video analysis. Improve the drills as a focus for the whole weekend.
Tips, advice and discussion from Marlene Royle and Rebecca Caroe. - Improving the connection of your feet to the boat - Soft tissue work (massage) and mobility - running a weekend camp
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ H2Row shoes that fit, Scullr GPS Rowing Computer, Rubini Jewellers
Support this show with a donation https://fastermastersrowing.com/register/podcast-supporter/
Timestamps CONTENT From this show 07:00 This Past Week - what we do to advocate for masters rowing. Save the Date! We are hosting a webinar on 18 - 20th May focused on Racing Starts. Watch out for our newsletter for details. 16:30 Improving foot connection in the boat. Mobility and flexibility is important Foot arch and fascia are stretched. Reflexology - total body effect. On the erg you can massage your feet yourself. 20:00 Flushing your calf muscles with a rolling pin Habit stacking - a useful skill for rowing lifestyle 22:30 Gripping with your toes inside your rowing shoes to add engagement at the catch Add pressure on the feet at the catch and the palm of your hand. 24:30 Put your foot on a towel on the floor. Grip it to crunch it up with your toes. This is a plantar fasciitis exercise. Rock your hips to flex your toes. 34:00 Running a weekend camp at your club A little extra focus Video review Spend time with your colleagues Kick off on Friday night with a pot luck supper - everyone brings a plate of food. Guest coach with a technique focus. 42:00 Drills to focus on Video angle to shoot from for good rowing video analysis. Improve the drills as a focus for the whole weekend.
5 time Olympian, Fran talks about her new book - Learnings from Five Olympic Games in which she frankly shares all the mistakes she made on her rowing journey to the top of the sport.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ Rubini Jewellers, Scullr GPS Rowing Computers
Timestamps 03:00 Background in rowing 06:00 The new book started because I stumbled across an Olympian's notebook. All my learnings in a succinct volume. A Handbook of "What Worked" in Rowing. 09:00 Contribution to the British Womens 8s group - how champions do it does not work. The Crew needed permission to believe in yourself; what's inside us is enough. 15:00 The Womens Eights Year 2016 as a graph. Setting our goals we focused on W2- percentages as our goal. 18:00 Moving from judgement to action. The challenge of seat racing - we had to be able to talk openly. We trusted our pattern. 24:00 The right pattern of rowing - keep doing it. 27:00 Rowing under pressure. The difference between concentration and thinking. Focus on keep concentrating on what you've chosen to think about. 29:00 The HOW for big boats is important - how to make a change. Spend time on your communications and language as a crew. 33:00 Life and Rowing. Another diagram. After burnout I needed perspective. It was poisoning me in my mind - the hosepipe of stress untwisted. 41:00 Giving back - mentoring younger rowers. Pass on learnings and values. It would be such as waste not to do this. 45:00 Treat the book as a conversation starter. I came to construct the ultimate race from medal to what I should be feeling to deliver it. 48:00 My role moved from Dictator to Energy Director. 53:00 Your Racing Start Getting it up on the rise - it's a feel thing.
Faster Masters Rowing Radio - the podcast for masters rowers. Training programs & plans aren't as straightforward as they may seem. Traps abound.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ Rubini Jewellers, Scullr GPS Rowing Computers
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Timestamps 05:28 This Past Week - what we do to advocate for masters rowing. Have you got a club newsletter and would you like to use masters rowing articles we've written? Get in touch https://fastermastersrowing.com/contact-us/ Marlene's article on the oarlocks open drill is published in Rowing News Magazine 15:30 Rowing into a headwind with lumpy water is it better to keep the rate up to maintain boat speed or stay long and row slower? Hold onto your finishes - know why you make your compromise. 23:00 Guidance on painting blades. Clean / Sand / Prime / Paint one colour. masking tape skill is essential. Pull it off immediately you've painted. Paint the other side of the oar the next day. 29:00 How to follow a training program or training plan. You need structure to your week. Map your days and align to your training phases. A plan is organised to build progressively - skills, fitness and mental skills. What is the plan is set to achieve? Strengths, weaknesses or a race event and a peak? 35:30 General preparation times of year are different from specific preparation. More flexibility is possible. But stick to the sequence. 37:00 Varying the plan (how and when). We keep sessions to 60 minutes in the Faster Masters Rowing training plan so consider your days. If you are tired or under-recovered you should vary the plan. 39:30 What to do when life or the weather gets in the way of your plan. Wait a day. If you are injured or sick, be conservative and rest. 42:00 When it's NOT OK to vary the training plan. coming into a peak event, the taper is designed to restore your muscle glycogen to its full levels. This takes 7 - 10 days. Too much work will hinder this and you won't get a peak performance. 45:00 What to do when your crew is on a different program. don't overdo the intensity if you combine programmes. Can you blend the club team boats into your programme?
Ask Me Anything (AMA). We answer live questions from masters rowers.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellerman, G Clip Row, RowsandAll, Rowing Solutions
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We apologise for the poor audio in part of this podcast.
Timestamps: 01:00 This Past Week - what we do to advocate for masters rowing. Rowing Canada ethics course - legal issues, ethical issue and scenarios 11:00 How to rig a single scull for my height Rules for rigging rowing boats - Make yourself comfortable - Centre yourself - at the catch hip on the pin centreline - Height - keep forearms above the handles 20:00 What sculling rig is best? It's more important to see the person in the boat than to just follow rigging numbers. Customise to your flexibility and strength. Rig for the "end of the race" - Ted van Dusen 22:00 Sculling oar length - degrees of arc. Your priority is to get as many degrees of arc catch angle as you can. In the Rowing News magazine article Volker Nolte makes recommendations for masters "Rigging Numbers for Scullers" https://www.rowingnews.com/2021/02/07/rigging-numbers-for-scullers/ 28:00 Hanging or arm bending in the initial part of the stroke? Use each body part once per stroke - does arm bending affect your finish? 35:00 The Power Rectangle in rowing diagram. When oars are perpendicular what is the pattern of legs, back & arms - using the right sequence. Check using video. 37:00 Foot stretcher angle and height - rule of thumb 43-45 degrees on the foot stretcher. Shoe height is determined by your flexibility and height. Ensure your shoes fit. Check heel to seat measurement on the erg. 44.00 Getting back on the water after a long break - using pontoons. Be gradual. Try "no puddle" rowing and turns or backing down with some stationary drills to reacquaint yourself with the boat and oar handling skills. 47:00 Getting to the pin in club boats - should you compromise finish or catch? Use the release position if you can't adjust them. Buy your own oars if you can afford and use clams to adjust then to suit the boat you are in. Ask your club committee or board to standardize boat set up. 51:00 Changing oar gearing is it OK to shorten or lengthen the inboard? Are you trying to match other people in the crew? How does it affect your rating and load? 54:00 C2 Fatties (sculls) can you cut them down to 85cm? 57:00 Using the C2 Comp blade for lightweight women masters 1:02:00 Transferring sculling skills to a sweep boat Consider rotation, inside arm and faster moving boats.
How to put new grips on your sculls. Discussion on capsizing in cold weather.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellerman, G Clip Row, RowsandAll, Rowing Solutions
Timestamps 05:28 This Past Week - what we do to advocate for masters rowing. Facebook discussion on capsizing in cold weather https://www.facebook.com/groups/595853370615544/permalink/1658366544364216/ The discussion about capsizing from your single - the rule of thumb when air + water temperature adds up to less than 90 degrees Farenheit. Straddle and Paddle technique advocated by Carl Douglas
10:00 The re-entry exercise. If you don't get back in your boat the first time your chances of succeeding the second time go down considerably. The key is getting the first kick to get your hips above the boat. 12:00 Getting back on the water. Marlene's checklist of safety items. 15:00 the Windy app recommended by Guin Batten https://windy.app/ 18:30 How to put new grips on your sculls. Four methods worth trying. Ebook written by Rebecca costs $2 and shows you how to do it. https://www.rowperfect.co.uk/product/how-to-change-your-scull-handle-grips/ 29:00 Dynamic warm ups in the boathouse This is not for stretching and flexibility - do that after your workout. Dynamic warmups increase blood flow and raise your body temperature. Flex and extend your ankles - start here and work up the body. No equipment is needed. 1 minute of hopping will compress your discs and help maintain your bone density. Thixotropic muscle tissue.
The Row Show's Lawrence Brittain & Jake Milton Green come front of camera for the first time in our RowingChat interview.
Sponsors The Rowing Directory updates with new listings https://rowing.chat/retailer/ Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellerman, RowsandAll, Rowing Solutions.
Timestamps 03:00 Jake and Lawrence are both in the South African team training for Tokyo Olympics. 04:00 Jake confesses to being terrible at ball sports at school 05:30 Lawrence comes from a rowing family of 4 brothers and his Father also rowed for South Africa 09:00 They prepare for the Olympic qualifiers at the Regatta of Death and have quarantine concerns 11:00 How the Row Show podcast got started - Lawrence kicked it off and chose to focus on Olympic stories. He was frustrated that there is no access to athletes beyond their results and bio pages. Our elite athlete access is straightforward - we just wanted to hear the stories and take the opportunity to go deep on their personal journey. 17:30 The Greatest Hits Episodes - some people who seem unassuming have unexpected stories. Eric Murray is Lawrence's favourite episode especially Part 2 where he discusses technique. https://soundcloud.com/therowshow/eric-murray-p2 Jake's favourite is Martin Cross telling his athlete story and how he became a commentator. He's a fantastic storyteller while staying on point. https://soundcloud.com/therowshow/martin-cross 23:00 What can you learn and put into practice? Learning about the sport is amazing it gives us a picture in the mind about the stroke. We don't copy others' ideas. Learning about how many ways there are to move a boat and make the perfect stroke. The insights are in a realm of context, ideas, programs and coaches. The psychology is the gold we find. 25:00 Eric Murray spent 2 Olympiads before he medalled in 2012. Humility and crew dynamics - the importance for success. Kjetil Borch and Olaf Tufte give great examples. https://soundcloud.com/therowshow/kjetil-borch And Bryan Volpenhein the 8 in 2004 when the eight got 5th. https://soundcloud.com/therowshow/bryan-volpenhein 29:00 Our preferred role in the boat - we both like being at stroke or bow - taking charge of the calls. Lawrence liked the bow in Rio 2016 and Jake likes the leadership element he can bring as control, coach and motivational speaker all in one. Drew Ginn described the Atlanta Olympics final https://soundcloud.com/rowingchat/rowingchat-drew-ginn-may-2014 32:00 Advice to your younger self? Be as coachable as you can even if ego gets in the way. 34:00 when ego gets in the way - you realise there's always more you can learn. I take the stance that coach is always right. The difference in the boat may be negative because it's different and feels alien. Stay humble and honest. 39:00 Unexpected race situations. Schoolboy coxing in the 8. 43:00 Lawrence recalls subbing into the lightweight 4 when his brother was in the crew. He had to do the calls and said nothing! 44:00 Jake is in charge or fixing the interview times and has had blunders on timezones. I was having a beer when I was supposed to be on the podcast! Dam Katherine Grainger got caught out by daylight savings which we don't have in South Africa. Jake Wetzel interview Jake had a stomach upset and needed to run off to the loo during the recording. 51:00 Patreon - we started because our equipment wasn't ideal. We have a great rapport with our listeners. Ca we get financial support? We bought our mics. We want to grow the show from a hobby to a sustainable model. The WhatsApp group where we chat about upcoming guests and post shows early. https://www.patreon.com/therowshow 57:00 The boat is the coach's responsibility. We dare not fiddle with the rigging. We like to look a what % gaps between crews and keep a spreadsheet of which boat classes perform the best. Why do some boat classes perform closer to prognostic 100%? 1:03:00 Jake's rowing tale about the 2019 Zambian boat race with Oxford and Cambridge. Steering Anarchy 1:08:00 The Grand Challenge race when Lawrence and his brothers win the event. The Trophy is huge and made of solid silver. https://www.facebook.com/watch/?v=1631580053817959
Faster Masters Rowing Radio - the podcast for masters rowers. We dive into the challenging topic of eating disorders in rowers including revelations from one listener about his bulimia.
Sponsors Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellermam
Timestamps to the show 02:00 This Past Week - what we do to advocate for masters rowing. Reading ROAR by Stacy Sims. 10:00 What's in the April program on Faster Masters? 1k and 5k programs. Technique videos of sculling we like. Rigging Quick boat setup. Guidelines on crew lineups for training. Organising race day checklist. 15:00 Masters Championships events around the world - UK, USA, Australia, New Zealand, European Masters all have dates for regattas in 2021 19:00 The Female Athlete video interviews Jessica Diggins and her coach Matt Whitcomb about her eating disorder, bulimia. https://www.youtube.com/watch?v=0eupn8Td7Zo Masters rowers with eating disorders Jessica notes that coping with the stress of training led to her eating disorder Genetics loads the gun but the environment pulls the trigger. The desire to be lean as an athlete is a psychological condition. Get professional help. My brain is the major factor in success as well as equipment, training program, technique. 23:00 Matt Whitcomb talks about athletes working with dieticians. Going to your coach for help is hard because there's an imbalance in power because coaches are often selectors too. Showing vulnerability can affect selection. The best a coach can do is say I am here for you if you need to talk. The coach's job is to facilitate help, not solve the problem. 31:00 Mark Madeley confirms that when he was training internationally, the lightweight rowing coaches didn't know about nutrition. He was a lightweight for South Africa and suffered bulimia under pressure training alongside the heavyweights and being expected to eat with them as well. 34:00 Focus on your lean body mass not your weight on the scales Sleep 7-8 hours a night Front-load your calories with carbs in the morning and protein int he afternoon. Your body metabolises carbs better earlier in the day. Increase your intake of foods with Vitamin B12, Magnesium, healthy fats and omega 3 oils. Match fruits and vegetables and grains with proteins to control blood sugar spikes. 37:00 Red Flag warnings for female athletes are a triad disordered eating, amenorrhea and osteoporosis. 41:00 a consultation with a sports nutritionist can be beneficial. Timing your calories can affect weight as much as what you eat. 43:00 Taking really good care of ourselves is this week's goal.
The podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ End of the Island podcast, ES Rowing Services, Head of the Schuylkill, Independent Rowing News, Kanghua, Junior Rowing News, Champions Connected.
Timestamps to the show 04:30 This Past Week - Things we have done to advocate for masters rowing Rebecca has launched expressions of interest for the peer-to-peer coaching clinics. Marlene led the Functional Movement Assessment webinar/ 08:40 Faster 5 Stroke power - Getting the most meters per stroke out of your boat. Strength training is important for masters in order to stimulate muscle recruitment. Hormone changes in men and women affect your muscles. Important for developing a good rhythm contrast between drive and recovery. Easier learned with a more experienced rower. 13:30 Finding and creating appropriate training groups as a coach or organiser. A group of single scullers - treat it as a pod that works together. Keep the group together relative to boat speed. The coach has to be strict to make people follow directions. What to do if someone is disruptive or chooses not to join in with the group. To get coaching stay rowing near the coach. Three crews of different speeds and one coach - we had the 500m rule where you had to stop rowing if you got further away from the coach. We used the stationery stability drill to kill time until the others catch up. 22:00 Alternatives to a speed coach for rating. Ways to monitor your rating without using electronics. Luka Spik says it's important to row without devices because it helps you focus on feel and rhythm. 28:00 Randall foils discussion about how they increase the load on the athlete. What is the issue you are trying to solve using the foils? Is it keeping the drive horizontal - is it better to learn to scull properly and not use a device? 35:00 Death of a coach - how it affects you. Honouring their memory. Larry Gluckman died this week.
The Wave - The Coastal & Offshore Rowing Magazine editor Craig Chaulk discusses how he started a new rowing magazine.
Timestamps 02:50 I was frustrated by the focus on fine boats in British Rowing and FISA Rowing. There are 10 varieties of coastal and offshore rowing boats in UK alone. August 2019 was issue number 1. Inspiring people to do something like an expedition is possible in coastal. 06:00 Issue 6 is out now (March 2020) and is about Coastal Rowing's Future. The St Ayles skiff is a Scottish boat that started only 10 years ago. It's a kit form boat. There are also plastic boats. 12:40 What's new in the magazine - doing an ocean row with Roxy Expeditions will be exciting. I'm going island hopping around the Scottish Isles. Cornish Pilot Gigs may break away from British Rowing. Find out more at http://thewaverowing.com/
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.
Timestamps to the show 01:00 This Past week. Marlene was on the Rowing Podcast round table hosted by Tara Morgan and Rachel Freedman. Rebecca presented the Domestic Rowing Committee in New Zealand with a report on progress with masters rowing https://www.facebook.com/groups/256708472122650/permalink/466938324432996/?__cft__[0]=AZXntUTchZA-vISQD5q246pWgof25fK9uIuOXlw4G2a_nbf2qaldXp_jWGKEWmew3vtGzg19zQR1l4pMiBRrrJOSnyP81fMDW6pFbWHL4RaEktOn_ar85DLmNEXZsxPUW5gpaZ-yiECmB8xnti1GKDP6yNJ-5UkP5K0bDcgoi-qFCEGmCxaOn8hFwfS5KuIMkxs&__tn__=%2CO%2CP-R 13:00 Functional Movement Assessment Webinar date and link to get tickets https://bit.ly/FunctionalMovementRowing 17:00 Ways to focus on bow steering without your sculling going to pot. Rebecca advises focus on one job at a time. Row or steer - don't try to do both at once. Do you look around every 10 strokes - no I don't and here's why. 33:00 Tidal waters are hard to steer because objects move around. 40:00 Preparing for the release - this is a critical instant. When the entry and release timings are imprecise you have issues. We don't want the boat to know when the blade goes in and out. 42:00 Start to prepare at crossover when sculling or the blade is perpendicular to the boat in sweep. The boat is increasing speed. Focus on keeping pressure on the blade until the release. Exercise - crossover elbow bend. Apply work into the blade pressure out to the tip. Instead of pulling into the body, this prevents the blade slipping in the last third of the drive. 46:00 As the boat speed goes up the release goes closer to your knees. Quote from Dick Dreisiggaker 50:00 Focus the work into the pin. The first two thirds of the stroke is bow side of the pin. At square off the blade is stern side of the pin. You have to make the transition to maintain it. Use your elbows to maintain the pressure on the tip.
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.
Timestamps to the show 06:00 This Past Week - things we do to advocate for and advance masters rowing around the world. Alan Oldham interviewed Rebecca for Rowing News - the article is titled Covid Connections https://www.rowingnews.com/2021/03/17/covid-connections/ Marlene's Rowing News article is about a drill called the Stationery Stability Drill. When you can complete this and not touch the water you will be able to row oars off the water in any conditions. Wellington Rowing Club is advertising for an independent board director - how many clubs use independents on their board? Does your club offer social rowing memberships? The Dutch mens eight use motors on their boat https://nos.nl/l/2372717
12:00 Our next webinar Functional Movement Assessment for Rowers. Learn 10 assessments and how to overcome the limitations. Tuesday 30th March 5 pm EST. Sign up for a free ticket https://bit.ly/FunctionalMovementRowing
We are appearing on Tara Morgan's Steady State Network's Rowing Podcaster's Roundtable. https://www.steadystatenetwork.com/rowing-podcast-roundtable 20:00 Your 2k race. Write down what you did to prepare and the race plan - what actually happened? Use this to improve your race for next time and to repeat what went well for you. Give yourself credit for what went well. 24:40 The 3rd quarter of the race. What should you do? It's going to be hard at this stage you are in oxygen debt. When the lactic acid is peeling the enamel off your teeth. You have to have a plan for the third quarter. Simplify the plan as the race progresses. Practice the plan. Count 5s or 7s or 10s. Rebecca recommends you pick a trick out of your bag to respond to what happens in your split. If it slips, which "trick" will you use to get it back? Splits on Concept2 are run as a 3 stroke rolling average - this means it may take you a while to get the split back. 32:00 Plan your practice trials for competition. Develop the strategy. 35:00 How bad should you feel or not feel at the end of a 2k? To learn to row 100% is a skill. It takes time to learn how to cross the line. Ask yourself whether you could have done better or not. 40:00 Would you expect to exceed your maximum heart rate is OK? Calculations of heart rate are imprecise. Tests are precise. 43:00 Peak performance - did you ever have an out of body experience while racing?
Annabel is a rowing artist and sells prints, gifts and original art works. She started to fund her international rowing career.
Timestamps: 0:30 How I got started in rowing as an artist 02:00 Our first t-shirts sold at Henley Womens Regatta in 1989. 05:00 Best sellers - the paper cut-out boat silhouettes, Tideway Scullers Quad; the Anatomy of Rowing. 12:00 Inspiration behind the Rhythm of Rowing print 14:00 Buy customised club colour prints
Contact Annabel https://www.annabeleyres.com/
Lois is the author of The Grammar of Untold Stories. One story tells of her introduction to rowing in her 60s and its effect on her mind and her life. Lois will read her rowing story to us today. The book has 3 sections on Family, Work and Home. Lois learned to row in her 60s
Sponsors
The Rowing Directory updates https://rowing.chat/retailer/ RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.
Timestamps 03:00 Lois Melina introduces herself and her background in rowing in Portland - she learned when she retired. 04:30 The latest book is the Grammar of Untold Stories - a collection of 16 essays. Culmination of literary non-fiction she's written since 2015. 06:00 The Synchronicity of Healing a short story about rowing, friendship and life. Lois' friend Jo Starting to row Sister Madonna Buda - the oldest person every to complete an Ironman (aged 82) Rowing with cancer Organisational bullying
Contact Lois https://www.loisruskaimelina.com/
Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Sponsors The Rowing Directory updates https://rowing.chat/retailer/ RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.
Timestamps 04:16 This Past Week - things we do to advocate for and advance masters rowing around the world. The CRASH-Bs had many athletes from Faster Masters racing. Wayne Lysobey's book is Long Live Open Water https://amzn.to/30OY2rX
He wrote a poem for Marlene There once was a man who did row But when older he found he did slow So he then did decide He’d go fast on the slide Either that or he’d get him a tow
08:00 the foot straps for rowers whose feet don't fit into big shoes. There will be a masters Oxford and Cambridge boat race in Auckland on April 11th 11:00 Marlene refurbished her "guest boat" with a new footstretcher and shoes. 14:00 Video what's inside a Faster Masters Rowing subscription program 16:00 Our Favorite drills for Sweep 8s Marlene likes rowing in 4s with the oarlocks open - it teaches how to keep weight into the oarlock. Rebecca likes rowing with inside hand on the backstay. 20:00 One drill that we each love to do in the single & in an 8+ Our Favorite drills for Sculling 1x Marlene likes open fingers on the recovery Rebecca likes the quarter slide push drill 26:00 Ways to maintain fitness when you are learning to row the single How to get fit in the single scull if you are a beginner. Do combination workouts - it's hard to get up to pressure when you are learning and you may get tired but you won't get a hard cardio workout. Do hard sessions on the indoor rower. Run to the club and try to get as many good strokes on the water as you can. Then stop. Aim to start on the water rowing at the same quality as you came off from the previous outing. Perfect practice makes perfect. 31:00 Use drills in single scull. These help you embed movement patterns. Practice alternate strokes firm pressure and easy pressure. Learn how to build pressure in the stroke. Take breaks - a rest is good as it frees up your mind as well as your body. 36:00 Try shadow rowing on the erg.
Faster Masters Rowing Radio the podcast for masters. Marlene and Rebecca discuss - How to think less in rowing - Layback versus body angle
Sponsors: The Rowing Directory updates https://rowing.chat/retailer/ RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.
Timestamps 03:50 This week in masters rowing we have worked on the March Faster Masters program specially on spine health for rowing. We are supporting the US Rowing Indoor championships CRASH-Bs 08:50 We guested on the Backpack show with Chris Brogan and Kerry Gogone. https://thebackpackshow.online/show-episode/athletics-for-aging-athletes-and-remembering-travel-on-the-backpack-show-with-chris-brogan/ Rebecca’s photo is of Orca’s Island by Tena Hall 15:00 How to think less in rowing. Rowers sometimes tie themselves in knots by thinking too much about their technique. Try thinking for 10 strokes and not thinking for 10 strokes. There’s an elasticity in rowing without tensions. Drills are important to create new movement patterns. 21:00 Do your workout with the voice in your head. Be un-judgemental. It’s not good or bad - did I do it correctly? 28:00 The Hula dancer on the pendent boat at Craftsbury - did you row this boat? 30:00 Lay back versus body angle. Too much layback is common. What’s the purpose of layback. Swing is using your body weight. Layback does not necessarily increase the length of your stroke. Ergs reward layback but not in the boat. 32:00 Pay attention to your lower back; don’t collapse it. Too far means you don’t have enough time to set your body angle. Try feet out rowing for getting the pressure in the second half of the drive. 40:00 Caryn Davies interviewed on RowingChat. https://rowing.chat/caryn-davies/
Bobbie Smith and Craig Doan talk running a regatta in a pandemic.
Timestamps 01:00 The race started in 1973 to prove the West coast crews could beat the East coast US crews. The rowing season starts here with the San Diego Crew Classic. It's on 27 March 2021. 03:00 Popular events are masters, juniors and collegiate events. There are invitational events for collegiate crews and all are 8s, quads and fours racing on the water. This year an erg crew option is also offered. 06:00 This year it's all new. We had 3 plans for the event and hoped for a normal on water regatta. But that was not possible. We are working with Time Team to deliver the team boat erg timing. Instead of averaging a group of erg scores, they constantly merge each athlete's time into a single time for the whole crew so you cross the line together at the same moment. 08:00 On the water races are also offered with two 1,250m pieces raced in opposite directions. The final entry day is March 19th. www.crewclassic.org
Meet Margaret and Calvin Coffey who designed SimulatOar rowing machine.
Timestamps 01:00 Our background is as boatbuilders - Calvin rowed at the Montreal Olympics and built his own boat. The indoor rowing machine was developed for our personal rehabilitation after a car accident. the SimulatOar is the most accurate rowing simulator available. 03:50 The SimulatOar demonstration - Balancing aspect as it's mounted on springs. The Oar handles have a full range of movement and include feathering. You adjust the load by changing the inboard and a damper on the flywheel. It includes the PM5 monitor from Concept2 and stores vertically for compact storage. We have 100% customer satisfaction. 07:45 What's new? We are always making improvements and all machines are upwardly compatible. The latest version has "competitive mode". It makes the catch quicker and the load heavier, giving more work in the legs like in a race. The Sinkovic Brothers in Croatia train on it in a pair 2- configuration. 09:00 Switching the rig from sweep to sculling involves changing a rigger and takes about 15 minutes. We ship around the world and it takes about 45 minutes to assemble - all tools are provided. 13:30 We have taken an injury-free sport and put it on land. It's just like rowing without the "splash" The website is https://coffeycorporation.com/
Women's Voices in Rowing is a new book edited by Daniela Nachezelova - a former lightweight international from Czech Republic. Joining her are Michelle Carpenter, CEO of Rowing Ireland who features in the book and Lucie Patkova - publicist.
Sponsors – Rowing Directory – the place to find a rowing business selling what you need. https://rowing.chat/retailer/
Timestamps to the show 02:45 Background in rowing 05:00 Womens Voices in Rowing - interviews with 14 prominent women rowers. Daniela's rowing library had only 2 written by women. Tokyo Olympics is gender equal and women's voices were missing from the media 08:50 The female experience of rowing is different - but it depends where you live. 10:00 Sport Ireland have invested in women in sport. Rowing has its own issue with a lack of women coaches. 13:30 Why do women's voices need amplification? 19:20 Structural issues in rowing - FISA has done a good job an we are a long way ahead. They pioneered equality and diversity on committees. 23:00 British Rowing have been leaders and there's a network of rowing CEOs who meet up. Daniela says nothing has changed in Czech Rowing in 30 years. Formerly communist countries suffer male dominance and are attached to power. 28:00 Women in collaboration is a skillset which they are better at. 30:00 The change in Ireland was forced by Lottery funding. 34:00 Solutions journalism - through the story you can help to make change 38:00 Are local and social media places for people to find solutions? Absolutely in Ireland, Niamh Hayes connects people across sport with her podcasts. 42:30 Funding club level sport is a challenge - the business model for clubs needs to be reviewed. 45:00 Comm-Unity is a funding opportunity. 52:00 Coach Education programmes continue to be important.
Buy the book https://voicesinrowing.com/
Holly Austin is the founder and inspiration behind Ready Set Row - a camp program that teaches mental skills for rowing.
Timestamps 0:30 Holly's background in rowing. She started with a running team that occasionally rowed! 05:00 Growing your internal capacity is my particular strength as a coach. 09:00 How can I still change the minds of rowers and also teach? I use conceptual diagrams. 2 week summer erg camps - founding Ready Set Row with a junior womens empowerment camp in 2016. 11:30 I wrote the Ready Set Row manual. The kids do daily mental preparation. Taking a different path. Distress tolerance and Bravery management are 2 modules which build into life skills not just rowing skills. 13:40 Our Top 3 Programs - Mental Skills 2 day course; Visiting clubs for a Clinic; and Virtual coaching - core videos where you learn. 16:40 What's New? Live virtual 6 week summer training camp was launched in 2020. Find out more www.readysetrow.com
Celebrating innovation in rowing clothing, Rebecca interviews 776BC clothing's Cameron McKenzie-McHarg.
Timestamps 0:30 Background in rowing 02:00 What is 776BX? The year of the first Olympic Games 03:15 How did 776BC get started? Rowers use clothes hard and they need product that works. The preparation going into your training should be reflected in your apparel. Product that performs. Comfort, breathes well, works in hot conditions. 05:00 Bestseller products are the Motion Pro Row Suit. Comfort, wicking with a carbon mesh back panel and silicone leg band. Long Sleeve Base layer - titanium ion fabric which modulates with body temperature. Includes UV50+ protection. Rowing Shorts - wear on the boat, in the gym and on the erg. 10:30 What's new? Focus on water race day performance - launching a warmer mid-winter range made of performance merino wool. Outerwear is coming up. And a Rowing Vest which has 2 versions - a warm vest and a lightweight vest. 13:15 Its critical that movement is enabled by your rowing clothing and 776BC products do just that.
Rebecca and Marlene discuss: - How does cross training fit in? Pluses and cautions - Force curves - common observations - Listener Calls
Sponsors – Rowing Directory – the place to find a rowing business selling what you need. https://rowing.chat/retailer/
Timestamps to the show 06:00 This Past Week - what we've been doing to advocate for Masters Rowing Marlene's coaching correspondence included an athlete who was under-performing and concerned about making progress. What time of day do you train? A busy schedule means you aren't getting enough sleep. You're tired. No wonder you're under-performing. Book Recommendation The New Toughness Training for Sports James E. Loehr https://amzn.to/3qDrMUf Try to add 1 hour sleep a night so you get 7 not 6 hours. Take rest days during the week and do strength training. Have a snack at work 3-4 pm and train at 5 pm when you get home. Then have a lighter dinner and eat a little later so you can get to bed by 11 pm not 12.30 am. Rebecca's participating in the Pembroke Virtual Regatta doing 1100 meters four days in a row. 16:00 Scrimmage organisers if you would like to get a checklist ebook on how to organise, get in touch and we'll publish. One Sporting World launch auction fund raiser for mental health - it's live now https://m.facebook.com/events/445557209931337 The Magic Wand survey - What is the #1 thing you want/need as a masters rower? https://www.facebook.com/groups/595853370615544/permalink/1618329025034635 21:00 Force Curve Analysis - common observations. Last third of the drive is not symmetrical on the force curve - you are losing drive suspension First part of the curve is very sharp - you are kicking the catch 25:00 How does cross training fit into masters rowing? Include strength training - is it just aerobic or is it everything? Strength is important - it sustains muscle mass and protein stimulus for both men and women We don't insist you do cross training. Does it fit in your schedule? Variety helps alleviate boredom. Be careful - if it isn't something you do regularly - the shock to your body can be tough bringing tissue fatigue and possible injury. 36:00 Listener calls - we want to know new topics you'd like to hear on the podcast. Send a text message to us +64 22 647 3993
Marlene and Rebecca discuss - Erg racing mental approach - Guest: Claudia Pace from Sagamore Rowing Club - Should you scull or sweep first?
Sponsors – Sculling Gear – everything you need after you’ve bought a single scull https://rowing.chat/sponsor/sculling-gear/ – Rowing Directory – the place to find a rowing business selling what you need. https://rowing.chat/retailer/
Timestamps to the show 06:00 This past week. Mitzi Nicoletti medalled twice at Denver Indoor Sprints. A nice testimonial - Marlene Royle & Will Ruth
"Just listened to your Science of Rowing podcast as I’m getting ready for my cold long-SLOW-distance trail run. I think one reason you both are such great coaches for masters (and ancient) athletes is that you don’t just say "do it this way" but are open to conversations about technique and training. Not all, but most masters rowers I know are smart, analytical, and questioning. They need to bring their brains, not just bodies, into the coaching relationship. I spend lots of time around and with college rowers and I’m always surprised that they are so comfortable remaining so ignorant of our sport: they express little interest in learning the reasons behind technique or training or rigging or history etc. Most seem satisfied just doing what their coaches tell them to do. Way different for most masters rowers I know."
To understand ask "why" three times to fully understand. Running a Scrimmage Regatta - checklist for organisers 15:00 Sweep or sculling first - which would you choose for a new rower. Sculling is better developmentally and a single is your "private coach". 23:00 Sagamore Rowing Association special guest Claudia Pace a third of our members chose to join Faster Masters Rowing club program in November. We like to work on our own things and use zoom. The group's interests are not homogeneous. Everyone found their performance improved significantly. People have been more "applied" in virtual situation . 29:00 Everyone comes to the club with a different skill level. The program suits divergent goals. We do a monthly coaching call for team leaders. 33:00 How to persuade the Board / Committee to go with Faster Masters training program? It's a good way to keep members engaged. Important to offer something over winter. We priced it out per person and made the fee accessible for everyone. 36:30 Figure out what level you can afford to do. Need a viable number of people. We walked through the program with Marlene and explained it to members. We agreed to do a trial for the winter and since then we've decided to extend it over summer. If you don't have a coach and can't afford to hire a coach it's a good alternative to having in-person coaching. 41:00 The additional content each month really sold us. You can get out of the program whatever you want. Nobody says it is too hard and I can't do it. It is challenging. 45:00 Mental approach to ergs. There is no excuse and so do not vocalise. Be very well rested. if you are going to tolerate pain you must be rested. Helps to deal with the mental side of the discomfort.
Marlene and Rebecca discuss - The Science of coaching masters athletes - Erg Inspiration - how to make it fun
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Timestamps to the show
04:15 This past week we are supporting masters rowing around the world by: - attending the Rowing Canada conference coastal rowing course - Marlene was interviewed on the Science of Rowing with Will Ruth - details below - listening to James Leath on intentional coaching https://unleashtheathlete.mykajabi.com/ - Running a scrimmage regatta locally for masters - Reviewing the "new masters" status for post-novice rowers before they become age group racers 10:30 Erg inspiration when you get depressed looking at the rowing machine - make it fun. Ear buds, play list; podcast - Groundhog day 14:00 Training programme for the Head of the Yarra - use the Faster Masters programme if you haven't got time to write a programme. Masters like to know workouts in advance because they like energy planning, time planning and consistency helps. 18:00 Rowing in 6s in an eight. What is the purpose of the exercise? If you want a stable platform, or a drill for the best chance to execute the drill, being stable is good. When a pair drops out - have an agreed way to hold your oar when you change pairs; also an agreed way to join in the rowing; also an agreed way to hold the oar to stabilise the boat (against your knees or arms outstretched with upward pressure). Discuss whether you want a "soft set" or a "firm set" in the drill and what the crew should do. It's important to keep the handle pressure upwards (so the blade is flat on the water) to set the boat. Facebook discussion https://www.facebook.com/groups/595853370615544/permalink/1606787526188785/ 24:15 The Science of Rowing - Marlene video interview with Will Ruth [To get the video link, please join our newsletter] The research article (Nova Scotia) is about coaching masters looking at Autonomy, Competence and Relatedness. The athletes who got coached experienced high relatedness and also greater frustration with autonomy. To improve your coaching outcomes we need to ask if the psychological needs of the athletes being met? Perceptions of masters are no different between the group who is coached and those with not much coaching. The sense of belonging is directly related to the amount of coaching the athlete receives. 40:00 Groups in your rowing club - how to enable a range of groups to form, un-form and meanwhile still keep the club stable.
Peter Haining elite rowing expert, Olympian and 3 times World Gold Medalist in Lightweight single sculls.
Sponsors - Sculling Gear - everything you need after you've bought a single scull https://rowing.chat/sponsor/sculling-gear/ - Rowing Directory - the place to find a rowing business selling what you need. https://rowing.chat/retailer/
Timestamps to the show 02:40 Peter’s background in rowing started when he come in 1966. He ended up winning World Gold in LM1x three times. 05:20 I was born lucky. My Mother was the only person in her maternity ward whose child wasn’t born thalidomide - the morning sickness drug’s side effects weren’t known. 07:15 I was brought up in a damp house and I had bronchitis and asthma as a child. My brother George died of pneumonia aged 6 weeks. 10:30 My Father, Jackie Haining was a member at Loch Lomond Rowing Club and he coached the juniors,. 17:30 George Parsonage and the Glasgow Humane Society. I was watching George sell and how he connects to the boat - he was so fast. I told George I”d beat his Guinness World Record for rowing the length of Loch Ness in 2 hours 43 minutes and I didn’t. 22:30 I went to York regatta and raced Chris Williams from Tideway Scullers in the elite 1x and we dead heated three times. He said I should try racing lightweight. John Pritchard lent me his Glyn Locke single boat stored at Imperial College with Billy Mason. 26:00 Rowing the pair with Glen Knight we went to trials and Mr Raynor lent us his 10.5 stone single scull - it was rigged right over left. We did 42 seat races over 1500 meters before I won selection into the LM8+ and we won at Luzern. It’s a special regatta and I’ve got several medals from there. I dropped my Dad’s wedding ring into the lake when we lifted out boat out of the water. 32:30 I moved back into Lwt 1x after I saw this Staempfli boat at Henley Royal Regatta and I wanted to row like them - it was Ian Wilson’s Nottinghamshire Country Rowing Association crew. So I moved to Nottingham to live and train. 36:00 I was late once too often for the 8s outing and got dropped for being unreliable. Ray Sims offered me a single. I was livid. I decided whatever training the 8 did I would do 2 more trips than them. 39:00 Mike Spraklen wrote to me saying “Miles make champions - but they have to be good miles.” 45:00 I went to Paris to race and try to be the first lightweight to go sub 7 minutes. Frans Goebel the Dutch sculler was just so fast - his catches and finishes were amazing. The Spanish sculler taught me the catch drill’ Niall O’Toole the Irish sculler taught me to reach with your chest. 52:00 The future of rowing - there’s a lot of urban staleness and the business models of how we get our grants is broken. Participation in rowing is only 300,000 in UK it’s pathetically small. WE need to be more inclusive. 54:00 Team Keane is where I coach - it’s run like a US programme where you pay for your programme and you get coached.
Contact Peter www.elitesculling.com
Lindsay is the author of Better Great than Never in which she demonstrates her striking lack of "superpowers" while gradually climbing the ladder into the US Womens Eight.
Sponsors - Buy Lindsay's book - Better Great than Never https://amzn.to/3j8m8X0 - Sculling Gear - everything you need after you've bought a single scull https://rowing.chat/sponsor/sculling-gear/ - Rowing Directory - the place to find a rowing business selling what you need. https://rowing.chat/retailer/
Timestamps to the show 02:30 Lindsay's background in rowing. On the Womens 8 team from 2005 - 2009 05:30 Success is a ladder. I hated running so I chose ergs. My first World Championships we were inexperienced and came 4th ad 6th. Novices are fast on flat water. 10:00 The voice inside my head is my guide and I reflect on what I did and how it impacted me. 14:50 Tom Terhar was in his first Olympic cycle when he coached me. He wasn't there to impart speed. When we showed progress he gave us a tip. What to work on next. 17:00 Injury - my first big one was after the Olympics. I was unwise coming back into training. This was the first time rowing wasn't building me up every day. What can I do to heal? 21:30 You can never be far enough ahead. Every moment you have you can learn from that., When we first raced Romania there were 10 seconds behind and one year later they were 1 second behind us. 27:40 Athletes and empowerment - learning in the single gives a sense of accountability. Giving us responsibility for our equipment and accountable for staying on the prescribed rate. We had team rules and this created our identity. 34:00 Reflecting on the small moments. This helps mindfulness. Fold into the small moments and have gratitude to pay attention - it will guide you. 38:00 The book is Better Great than Never. I describe this as the book for the "uncertain athlete"/ 40:00 Lindsay's Rowing Tale - Sharing is not caring.
Buy Lindsay's book - Better Great than Never https://amzn.to/3j8m8X0 Connect with Lindsay https://www.lindsaydareshoop.com/
Marlene and Rebecca talk about - Weight loss and diet quality - Naming your erg and your boat
Sponsors - Sculling Gear - everything you need after you've bought a single scull https://rowing.chat/sponsor/sculling-gear/ - Rowing Directory - the place to find a rowing business selling what you need. https://rowing.chat/retailer/
Timestamps to the show 06:00 This Past Week - what we've been doing to advance Masters Rowing. Marlene has been at the Rowing Canada conference gaining a certification on coaching coastal rowing from Guin Batten. Rebecca investigates introducing a new racing classification "New Masters" in New Zealand; and also explains how to get an eights group training together in your club. 15:00 Naming your erg - Have you named your rowing machine? http://bit.ly/2MozjY7 Marlene's first van Deusen single scull was called Finse - the tallest mountain in Norway. We discussed Sobakevich from Gogol's novel, Dead Souls. 22:00 Weight loss and diet quality. Since Christmas how much weight have you lost? Changing habits is key. What improves diet quality? - less sugar - less refined foods (is there a wholegrain version?; is there a fresh version?) - made at home means fewer preservatives - boost your vegetables, fruits and high quality proteins. Your brain likes "crunch" texture Are you really hungry? Change soda to selzer water (sparkling water) - try to eat your calories not drink them. Good habits - small plate - chew - portion control Rebecca and Marlene both use My Fitness Pal app for logging what you eat. The World's Healthiest Foods book by George Mateljan https://amzn.to/3cpmw2h 35:00 Plan your week - remove decisions from the moment by planning ahead.
Christine Coughlan started Sculling Gear when she couldn't find good products all in one shop. https://www.scullinggear.com/
Timestamps to the show 01:30 Background in rowing and coxing 03:40 ScullingGear.com is 5 years old. I went to Craftsbury and tried a flyweight boat and bought it. Then I started shopping for rowing "toys" like a mirror, slings and a boat cover. 06:10 Rowing Gloves are #1 Best Seller. There's a shift in attitudes about gloves. Silicone on the palm, elasticated fingers and they prevent ripping off blisters. Use at camp or racing. 09:00 #2 best seller is the Take a look mirror - it is popular as it comes with a case and a carry carabiner. Use in races for quick adjustments to your steering.
3 best seller is the Skwoosh Seat Cushion. It has circles of gel for your sit bones. The back is grippy for boat seats and ergs.
12:20 What's new in Sculling Gear's store? Health coaching - a foundation in nutrition, mindset change, psychology. For masters rowers. 14:45 Diet course for rowers will come soon focusing on clean eating.
Marlene and Rebecca discuss - Synching schedules. It's the hardest thing for a masters group to figure out. - Injuries outside training
Sponsors Rowing Tales book. Buy 4 (one of each edition) for £35 or US$48 plus shipping. Less than half price. Email rebecca@caroe.com
Timestamps to the show 05:00 This past week - Marlene is a nordic ski coach; she guested on The Science of rowing podcast and will be studying coastal rowing coaching at the Rowing Canada Aviron conference with Guin Batten. Rebecca has been reviewing the novice masters status in New Zealand and seeking a rule of racing change. You get the behaviours your tolerate in your club. 15:00 Ways to align your crew schedule. Review your lineups, the number of people in your group and seek regular days. Cliques in clubs can rip clubs apart. Good leadership is essential. 22:00 No wasted water time. This is something we value a lot. 23:30 Marlene has seen a huge increase in injuries from our athletes. when you get injured you have to heal the injury, rehabilitate it and then progress back to training. These are non-rowing injuries and were caused by carelessness on land. Your body is fragile. It doesn't take much to derail your training. Accidental injuries when you are in a fatigued state your tissue is fatigued. 26:50 The further you lean away from your body to pick up your boat it puts you at risk of injury. This is relate to poor judgement. Be mindful of how you move your body. 34:00 The United Nations list of Craftsbury Common is one of these heritage sites - the Trouble with Harry movie was filmed there. 35:00 Mike asks are there any good videos that can explain all the basics to a never/never rower - someone who has never sculled before? Rebecca uses these two videos in slow motion for her beginner class. There's no commentary so you can overlay your own interpretation. https://www.youtube.com/watch?v=882yriTw1VA https://www.youtube.com/watch?v=gQMaxr-gxp0
Rebecca interviews Adrian Cassidy, CEO Founder & Olympic Rowing Coach from Ludum
Timestamps to the show 01:00 Adrian's background in rowing - former head coach Rowing Ireland, University of London and now CEO of Ludum 03:30 Ludum - Freedom to Coach What Ludum is - an online platform to collect data and comms to manage your rowing squad. Users include Rowing Australia, Germany's national team, Vesta Rowing Club. It allows you to use Heart Rate and GPS data as well as direct links from Concept2 erg workouts aligned via an app and collected into a single dashboard for the coach to review. 05:30 Ludum started as a hobby project to share training programmes and crew lineups and more and more people asked to try it out. During 2020 it was completely rewritten as an app as well. 07:00 Used by elite rowing programmes as well as clubs, the software is adaptable and flexible to suit different needs. Paul Thompson remarked that when you move to a new club it's "Different place, same problems". Adrian is skilled at creatively solving the limitations of each club's environment. Right behaviours are needed for success in rowing. You get the behaviours you tolerate as a coach. Taking on Ludum and starting to use it is a big cultural thing to change - recording data is not something many people do. 12:15 We introduced Crossy's Corner where Martin Cross interviews top rowing coaches and athletes. He interviewed the Sinkovic Brothers and he was so good at talking to people that I asked him to join the team. https://ludum.com/author/mcross/ 14:00 R5 - The Rowers Conference 2021 This is the 5th event - we realised that there is no education about data in rowing. Jurgen Grobler will be interviewed by Martin Cross next Sunday 24th January 2021 at 3 pm UK time. Register at the link https://rowersconference.com/ Jurgen is the most medalled Olympic coach of modern times and he uniquely gives strength and confidence to athletes. 19:00 Ludum LIVE launches! A new feature set in the Ludum app software is that a coach and watch live as his team trains remotely. Watch the video https://www.youtube.com/watch?v=umv3Wn5709c 29:00 Data in rowing; Why are coaches not confident about data? Data is more than the numbers because a video can be data. The growth in data and people typing numbers into spreadsheets which then isn't used is universal in rowing clubs around the world. 31:00 Data that's useful compared to data that's important is a key concept. For example junior rowers turning up regularly is useful data. An elite programme may be better tracking athlete performance during an outing. It's easy to assume that each athlete did the planned session. But what about those who are ill or injured or those who pull harder than others? They are evidently not doing the same training as the rest of the squad. Using Ludum coaches have insight - and we also support the coach with education and explanations about what the data means and how to interpret it. Data empowers the coach and the athlete. 37:00 Rowing in to the future - what will change? Coaches trust athletes a lot - the sport is coach-driven.The athlete can take control now. During lockdown there will be a bit more individualised training and when groups get back together that will be interesting. Maybe in future the athletes will pick their coach individually and work remotely with them. Athletes need to know in advance what sort of a programme they are stepping into. Funded programmes are often large and competitive. 45:00 Ludum shares expertise and how to's - we look for what people are searching for and we try to answer their questions. Training zones, Monitoring and testing, coaching styles, physiology and more. It's all on the website blog.
Contact Adrian Cassidy https://ludum.com/
Marlene and Rebecca welcome 2021 and discuss - plans for 2021 - force curves on the erg
Timestamps to the show
01:00 Welcome back after the holidays 06:00 CeCe Aguda's photo was featured in Rowing News. 11:00 Kathleen Heddle RIP - very interesting interview video with Marnie McBean https://www.cbc.ca/sports/olympics/summer/rowing/olympics-kathleen-heddle-dead-at-55-1.5871976?cmp=rss 15:30 Plans for 2021 - what will be happening on Faster Masters this year? We will be raising the price of the Annual subscription on 1 February - it's currently $300 compared to pay monthly which is $468. 21:00 Daily lessons - a new feature inside Faster Masters to check your program quickly 24:00 Your Next Race versus Peak Event - what's the difference when you are training? Choose the right program for your main event this season. It may be during May or August - but races which you do before then won't need to be a peak event (for which you taper). Each race builds your fitness and strength up towards your peak event. The phases of training built into the program lead up to this peak event. 29:00 Force Curves - differences between fixed head and floating head rowing machines. Force curves graphically illustrate how you deliver your power. 32:00 Key points to look for in your force curve. Jagged points indicate slippage in your stroke. You want a bell curve shape - broadly. How high is it? How long is your curve?
The Force curve analysis is our bonus in this Month's Faster Masters program.
Steven Dowd became quadriplegic in 2016 in a cycling accident. Since then he’s taken on and beaten some remarkable challenges. The latest is the EnduRow Challenge. https://www.endurowchallenge.com/ He now has a bold, ambitious plan for a rowing challenge in 2021.
With building a global community at it’s heart, the EnduRow Challenge will be the World’s biggest, fully inclusive, live, static-rowing charity event encouraging participation from able-bodied and adapted men, women and kids globally.
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Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI
Timestamps
02:30 My personal story in rowing - June 2016 training for Bike London 05:00 Wings for Life Charity whose goal is to find a cure for spinal chord paralysis 09:40 Promise to my wife - I'm a pair of eyes on a pillow and 2 days after surgery in 200 days I'd walk again. Bold, ambitious, and aligned to Christmas. 13:00 After my first big win the next day I needed another goal. Creating challenges for myself. Get back on the bike was my next 200 day challenge. Using the Zwift virtual environment. 18:40 I saw the value of challenges and how to use them for others. I started to create challenges following Ed Jackson who climbed Everest at home up his stairs. We raised £50,000 and I did 12 hours a day for 3 and a half days. 21:30 A journalist asked me What next? I said I fancy a rowing challenge. 22:30 EnduRow Challenge we are all "suffering simultaneously" because of Covid and so we will do a 4 hour erg simultaneously on Feb 6h at 3 pm UK time. The Goal is to have 10,000 people raising £100 each. 26:00 Community using rowing it's a collegiate, passionate thread that runs through the sport. There aren't a lot of "me" in the rowing community. 29:00 Why challenges are a toolkit people can use themselves. Approach challenges with a clear definition. There is no hierarchy in a challenge, it's yours. 9 tools behind each letter C - choose to respond effectively H - help others help you. Facilitate their help A - accept the situation now - the power to move forwards L - learn through trial and error L - leverage all your resources - people, time and money E - engage. Get in the driver's seat in your life N - never quit. Different from stopping - but giving up is different. G - grow through goal setting and set others as you go. E - ease up and accept you aren't always top of your game. 37:00 I want to build new people into rowing. You can get pro tips and video from Dr August Leming on psychology on the EnduRow website. https://www.endurowchallenge.com/training
Contact Steven at www.stevendowd.com
Marlene and Rebecca discuss - Goodbye to all that - Review of the year & forward plans
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI
Timestamps to the show 02:00 Head of the Fish trophy 07:00 Rowing From 2020 Virtual Regatta - enter by 3 January on Regatta Central 09:00 Review of the year. We went weekly during Lockdown. Marlene's favorite topic - setting up a home gym. It's important to keep up strength training twice a week. TRX straps and kettle bells, physio ball, elastic bands. https://fastermastersrowing.com/the-perfect-home-rowing-gym/ Free training program for home rowing during Covid19 lockdown https://fastermastersrowing.com/register/home-rowing-training-during-covid-19/ 12:00 Rebecca's favourite topic - hip mobility for masters - a regular reminder of what to do. How to improve rock over and getting the handle past your knees. Separate stable body from moving up the slide. https://fastermastersrowing.com/hip-mobility-for-masters/ 15:00 What's coming up for Faster Masters? During the past year we have added 3x subscribers to the podcast and 2x the number of customers for our training programs. Positive things which happened to our listeners this year. 18:00 Recovery is as important as training. After the workout you recover and adapt to the load. This is the OTHER training category (recovery) you get into shape after the workout. 20:00 Resilience - do the things to manage stress levels. Sleep and eating right matters. 22:00 Curling my toes reduced stability in the boat. 24:00 Virtual races and the ability to practice mental training. Stay in touch with challenges will help regular competitors. 27:00 Look around to check where the rock island is. 32:00 Electing a team captain for masters. Liaison between the athletes and the coach. What do they do? Outings, lineups, safety tests, regattas? First define the job.
Our next podcast episode will be on 14th January 2021. See you all on the other side.
Rebecca and Marlene discuss - The difference between exercising and training - Keeping balanced as a single sculler
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI
Timestamps to the show 01:00 Welcome. Marlene was teaching at the US Rowing Convention on Training for Life. She covered the effects of ageing on your rowing practice and keeping consistent training. 07:00 There’s a new Royle Row website http://roylerow.com/ it includes a link to the Newsletter archive in the footer 09:00 Exercising versus Training. What’s the difference? Training does not go inside exercise. You can do WOTD and that’s exercise. But it has not relation to what you did last week and plan for tomorrow. 11:00 Training - there is a goal. When you are training there’s a system. Each session contributes to the period of training. The Faster 5 sits under the training umbrellas. We do the thinking for you. Train effectively. Challenging but do-able. 18:00 How to stay balanced as a single sculler. Balance and stability matter. balance is the narrow width of the hull. Stability is a wider platform - keeping the riggers level. You have to know where your body weight is and stay symmetrical. How are you sitting on your seat? Footstretchers? Head? Sit at the release, blades square - weight over the handles. Do the tapping drill. Level riggers equal a balanced hull. 22:30 Stability is within your control. Your hands, downward pressure on the handles while the oars are out of the water. Staying stable takes your core and your handle height consciousness. Left hand to the stern of the right hand. Faster 5 Bladework ebook (on our website). Watch videos of Thomas Lange sculling in rough water. https://fastermastersrowing.com/faster-five/ 28:30 Keep steady in the body - equals being quiet. Adjust on the handle. This skill enables us to row with oars off the water. 32:30 Staying emotionally balanced in the 1x. This is “type 2 fun” - you do it and afterwards it feels great. But you’re afraid beforehand. Mix it up with a crew boat sometimes. Be clear what your focus is - what you’re working on. Train in g1x but also in a group as a pack single sculls outing. Go to a camp and join other rowers for fun, especially if you train alone. 42:00 Personal body maintenance. Rebecca went to her osteopath for a “loosener” body massage and realignment before the holidays.
Author of The Long Win, Cath is challenging our approach to success. A multi-Olympian and world medalist, she asks what does winning mean? How "winning" holds us back And presents a new approach to winning Buy Cath's book https://amzn.to/2IPCKVT
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI
Timestamps to the show 03:00 Background in rowing - 2 Boat Races, 3 Olympics but she was categorised as not a sporty girl at school. 07:00 I was envious of the camaraderie the sporting girls had in the novice boat and decided to give it a try. This gave me the freedom to opt in it was liberating. Rowing is collaborative from the start 12:30 The Long Win book - my own reckoning as an Olympic rower. The culture of rowing and the love of the sport got me on the path to GB trials. This was about to get serious. 15:00 I tried to be the toughest. It didn't help me to be fast in a rowing boat. Sydney was a disaster when we came 9th. Sports psychology was about the performance mindset and this helped me. Diplomatic work is all about how you see success. Can we all gain? Binary win/lose never works. 19:30 How did you feel when you crossed the line? Second is the first "loser" position. 22:45 What can sport for all take from the Long Win? Participation and medals need to be connected more. We make false separations. We have an obsession with spotting talent. It's about connection, life skills as well. 25:30 What are the stories about YOUR club which you want telling? 28:30 Rowing can be a beacon in the community. Different groups - social challenges of obesity and mental health. We should be ambitious - broaden the framework for health and sport. 31:00 Lessons for how we teach coaches. The learning pathway for coaches should be ongoing. It's isolating - the mantra of 1 coach to 1 crew is not inviolate, team coaching, peer coaching are possible. The macho narrative. Creating an ongoing pathway learning to develop the environment into which athletes come. More autonomy and success criteria beyond medals. 36:30 Peer coaching - a competitive classroom does not help learning. We set up unhelpful competition against our peers. Alfie Kohn criticises education. https://www.alfiekohn.org/ 39:00 What is the purpose of school rowing? What lessons can we learn. Is it about setting you up for a healthy life or winning at Henley? How to measure success? How many of your class still row 10 years later? How many people are we losing from the sport? 44:00 Broaden the success criteria - situate it with other things. Pupils setting up activity clubs, teaching nutrition to the rest of the school. Your responsibility as an athlete. Discipline, healthy life and a platform. 48:00 The challenging conversation - how to start it with your club committee? We have a sense of review and improvement. Enable the ongoing conversation. It's not a threat to the status quo. People really need to be heard and feel they are totally understood. A good place to start. There's a kernel of truth in every perspective. The Long Now Foundation debates are worth watching. The aim is to understand both views. 54:30 The leader facilitating the great ideas - rather than having all the answers. 57:00 Cath's Rowing Tale about her trip to Galway to race.
Buy Cath's book https://amzn.to/2IPCKVT
Marlene and Rebecca tackle - exercises to improve finger and forearm strength - how to build aerobic base while training for the CrashBs
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI
Timestamps to the show
04:00 Marlene is presenting at the US Rowing Convention on Training for Life 10:20 Exercises for fingers and forearm strength. Things to get right first - handle grip size - get the correct size for your hands - Initiate the turning movement don't turn the full 90 degrees as you square and feather. If you get to 45 degrees, the oar will continue to turn under gravity - 3 With your fingers make sure the back of your hand and wrist never falls underneath the handle. Because you need downward pressure on the handle to help roll the oar - Check your boat set-up. Are you able to achieve the correct static positions at the finish? 15:00 Curling the fingers and knuckles exercise. Your extensor muscles aren't strong. Flexor muscles are 4-6 times stronger. They are meant to grip and so get worked more than extensors. Elastic band for strengthening the intrinsic muscles in your hand. Wrist strength - take a small weight in your hand. It's important to stabilise your forearm. Hold your wrist over the end of a table and flex up and down and side to side. String on a dowel rod - roll it up and down with a 2-3 lb weight on the end. 19:00 If you have osteoarthritis - don't push yourself into inflammation and swelling with your rowing practice. Don't use your thumb to apply internal pressure on the oarlock either if you have osteo. 20:00 How tight should you hold the handles? As if you're holding a kitten, puppy or a small bird. 23:00 If your forearms wake you up at night feeling restless. You should stretch them. Do the "Karate Chop" drill on the recovery and Open Palm Sculling drill. 26:00 Trigger finger syndrome can be developed from rowing. The anular ligaments get pulled and swelling happens in the tendons. 28:00 How to train for both speed and endurance simultaneously. If you are doing CRASH-Bs erg race in March and enter the 30 minute and the 500m sprint event. Follow the Faster Masters Rowing training plan first and foremost - pick the 1k racing plan. If you have extra time include a 40 minute low intensity row or aerobic cross training session. 32:30 Keep the group together - over the holidays stay in touch with your crew mates and become accountability partners. Community matters in masters rowing.
Meet our special guest, Amanda Kraus, who took over the helm as CEO at USRowing this summer. In this special Ready, Row! USA interview episode, The founder of Row New York shares her hopes, dreams, and plan of action for the organization with host Jim Dietz, 6-time Olympic athlete and coach.
EPISODE LINKS: https://USRowing.org Production: https://PiercePress.com/podcasts https://AllAmericanRowingCamp.com Photo credit: https://newyorksportsconnection.com
Marlene and Rebecca discuss - Mapping out a good erg program - Feedback on caring for elders
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/
Timestamps to the show 01:00 The rowing seasons are changing. Winter rowing beckons 05:00 Masterclass Transitioning to Winter. Sign up here https://fastermastersrowingwinter.eventbrite.co.nz
07:00 US Rowing Conference. Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule. https://rowcon2020.sched.com/ Speakers include Stephen Seiler who was on a previous RowingChat episode https://rowing.chat/power-in-rowing-symposium-stephen-seiler/ 09:30 Update on the National Masters Strategy New Zealand - we are creating a model framework. If you want to copy the model, contact Rebecca Caroe 15:00 Caring for Elders was last week's topic. Feedback from a listener. Training is a great outlet for your stress cortisol levels. 18:00 Short intervals on the erg or a power workout are time-efficient which suits carers. 21:00 Mapping a good erg program. Faster Masters programs for December 2020 include 2 separate programs. Base preparation for 1k (next summer) and Base preparation for 5k with a spring peak. if you are planning the Tideway Head Races or the Heineken Regatta or CRASH-B erg races. Every workout has a land and water instruction including stroke rates. Faster Five fitness assessment helps you to individualise your program. 25:00 Understand the purpose of the workout. Priority sessions. Adapting workouts for the erg - 2 points lower in rate. 28:00 Check the resistance and the drag factor of 80-90 on Concept2. Marlene recommends erring on the light side for resistance. 30:00 Riggers on the rack don't line up - how to rack your 1x when some boats have forward wings and others have back mounted wing riggers. 32:00 Marlene's nightmare of having to use a ladder to rack her single scull on the top rack.
Rebecca and Marlene discuss - US Rowing Conference - Training while caring for kids and elders - Upcoming Masterclass Transitioning to Winter Rowing
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/
Timestamps 02:00 Family Quads at the Bennett Shield Regatta 04.30 inter squad fun races - with nickels and quarters as prizes 07:45 Transitioning to Winter training masterclass - sign up https://fastermastersrowingwinter.eventbrite.co.nz
09:00 US Rowing conference Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule. https://rowcon2020.sched.com/
17 Training while caring for kids or elders 19:30 Rowers can be very generous - they give their all. Take care of yourself first. Boundaries are needed - scheduling is a problem. Be as consistent as you can. Reduce cortisol levels by training regularly. Choose from erg / walk / stretch / row on water. 22:00 Don't give up on structure. Commit to 30 minutes a day. Resources in a past episode we covered https://rowing.chat/rowing-training-while-raising-kids/
What can you delegate? Cleaning, gardening, shopping? 24:00 Use the travel circuit suggestions which we covered in this episode. https://youtu.be/oivuKUmpkrU?t=906 Set up a nice home rowing gym https://fastermastersrowing.com/the-perfect-home-rowing-gym/
Dionne is "super-Mom" she trains around her kids naps and their sport sessions. 28:00 Run with the kids to school and then you run home alone. 30:00 Protect and defend your time. The beautiful word called "NO". Find some regular training partners who can sub in for you at the last minute if something comes up. 35:00 Erg Studio at home - make it a nice place to be.
Marlene and Rebecca host Faster Masters Rowing Radio where having a rowing coach only makes you better, following a program gives you a true pathway to becoming a confident sculler who is respected by your peers. Become the athlete you want to row with.
- difference between exercising and training
- functional movement screening for masters
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/
Timestamps 05:00 Early warning that November 24 there will be a podcast about Transitioning to Winter Training - ONLY newsletter subscribers will be able to watch this episode. Please subscribe to get the link emailed to you.
https://fastermastersrowing.com/newsletter 09:00 Functional movement screening for masters. These 10 drills allow you to test your own body and its ability to move in a way compatible with rowing and sculling. Use these exercises to identify your physical limitations https://www.row2k.com/features/5323/Functional-Movement-Screening-for-Masters-Rowers/
11:30 Podcast feedback - You Cannot Coach Yourself - Marlene declares that Faster Masters are very aware of the "reality for many masters" with regard to coaching, availability of club support and video assessment. One of the reasons we set up Faster Masters is dealing with the reality of masters training alone - it is very common. This is why masters like to come to camps because they can network with others. We recommend you ask your club coach if you can buy a private lesson. 17:00 Coach rowing alongside you is very similar to what you get from a remote coaching video feedback. I'm surprised more people don't take advantage of video review services. They give great insight. 23:00 Tanya from Australia gives her feedback on the Faster Masters programme. Marlene reminds us that Faster Masters programs are designed to prevent under-training and over-training. Both damage your performance. 27:00 Exercising versus training. Keeping things "interesting" and setting challenges in the program is key. Have one objective in mind. Your personal time trial, for example - it should be a performance element. Programs are DESIGNED to add stresses and recovery period. They train the different physiological systems which you are developing as you row. 33:00 Marlene follows Dr Steven Seiler in the low intensity and high volume approach to training. Technique Concentration Focus Use your training to improve your skill in these 3 areas. Rebeca recommends a drill to help you learn how to improve your skills.
Patricia is a very popular rowing blogger living on the Welsh / English borders. She explains "I'm not that good at rowing." https://www.girlontheriver.com/
Sponsors
Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/
Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/
Timestamps 03:15 Patricia's start as a 'late onset' rower. In her early 40s watching her son row. Rowing got under my skin and I was resolutely un-sporty before. 05:00 10 years ago she started the blog. The appeal was I was so bad at rowing and never won anything. 09:00 Winning my first race - I have a small collection of pots more from coxing than rowing. At Ross Rowing Club annual regatta. You never know who you will get to race against. 11:20 In rowing you have to have a level of competence. It's a constant quest to get better. I was drawn in by the technical challenge. 14:00 My first rowing injury - my osteopath roller her eyes and said Oh, No! There's only so much I can do for you. Rowers aren't like other people. I've rarely met another rower I didn't like. 16:30 Popular blog posts. What not to wear when rowing. My other popular posts - Video of common mistakes on the erg. Mental health. I think we should be mindful, I support Rowing Together for Healthy Minds https://www.facebook.com/pages/category/Nonprofit-Organization/Rowing-Together-for-Healthy-Minds-462884504221702/ 22:00 My cancer journey started in 2017 when I saw a strange thick area of tissue which didn't feel right. I had a mastectomy, 4 rounds of chemo and a year of immunotherapy. The rowing community support was overwhelming. It was the best move to be public about my cancer. Helene Raynsford gave me advice about pacing myself, hand hygiene. 26:00 How I handled it. I had FEC-T chemotherapy every 3 weeks. Afterwards I had a few days feeling rough, queasy and shooting pains. I waited them out. I walked every day I could. The second week I felt well enough to paddle in my single, gently. I learned to pace myself and listen to how I felt. On my first outing I thought about competing at Ross Regatta - 4 weeks after my last infusion. I thought people would feel sorry for me. I started secret training doing a few little 3 minute pressure pieces. 31:00 What'd coming up? Rowers United to Save the Planet on Facebook https://www.facebook.com/groups/rowersunitedtosavetheplanet/ Blog posts on sustainability and tips and ideas to share. Mental health posts. Diversity and accessibility posts.
Rebecca and Marlene go on a rant. - No, you cannot coach yourself. - Yes there is free stuff on the internet.... and if it's free guess what? YOU are the product. - What this means for us (and you)
Sponsors
Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/
Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/
Timestamps to the show 01:00 the Head of the Charles interactive map of competitors 06:00 Virtual races coming up 10:00 Newsletter subscription - if you listen, please join us. https://fastermastersrowing.com/newsletter/ 12:15 We want feedback from you, our listeners. What are your opinions on investing in rowing training programmes? You pay to travel to regattas, to camps, to race... and some people won't pay for a training programme. Why? 16:00 many rowers read books for knowledge. Compared to having a coach this is curious as the coach is a bridge between knowledge and actual practice. 22:00 Explanation of the Northern and Southern Hemisphere parallel rowing seasons and how the programmes take account of this. The 1k and 5k head racing programs. The training cycles align with races. 25:00 Free stuff on the internet - how does that affect coaching? If you are serious about improving your programme should be written to understand your needs by someone who knows masters rowers.The difference between training for improvement or an event versus training for fitness, 29:45 Faster Masters is a business selling paid rowing training programmes. Hierarchy of services affordable for most people. - Event programs 12 weeks training for 1k or 5k Head racing - One-off advice - Faster Five ebooks - Magazine monthly - Join our newsletter - Live listeners to the podcast We would prefer to get rid of freeloaders. You and we understand why we are here. What we both get out of the Faster Masters podcast. 35:00 Tell us more about what you want from Faster Masters.
We all know that rowing is low-impact, requires mindfulness and focus, builds physical strength and stamina. For recovery from breast cancer to physical injury to addiction to PTSD and other aspects of mental health, rowing is uniquely suited as a tool to regain and maintain a healthy mind and body. For this episode, we'll be talking with experts from programs like Recovery on Water, Head of the Charles Regatta, Row for the Cure, Pocock Rowing Foundation, Science of Rowing, WeCanRowDC, to see how they leverage these benefits to achieve recovery from physical and mental challenges.
EPISODE LINKS: https://piercepress.com/podcasts https://rowing.chat/readyrowusa https://recoveryonwater.org https://wecanrowdc.com https://scienceofrowing.com
Marlene and Rebecca discuss - SI joint dysfunction from rowing - Returning to row after injury or a break
Sponsors
Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/
Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/
Timestamps to the Show 05:00 Sacro-Iliac joint dysfunction - has anyone got this from rowing? It’s a sliding joint in the pelvic area. When it does not glide smoothly it is dysfunctional. Quadratus lumorum or QL is tight this gives back pain and is sometimes a sign of SI dysfunction. Flexing forward is harder like putting on your socks. 10:00 If you are prone to it how do you sit? Is it favouring one side or are you tight on one side of your back? 13:00 Returning after injury. If you were competitive a long time ago, we have learned a lot since 30 years ago about athletic bodies and masters older athletes. How long were you out of training? The rule of thumb for returning. Same amount of injury time is the time it takes to come back. You can never see do too much easy rowing training. Be careful you don’t lose your form 16:45 Off water training - mobility and stretching, strength training. Keep a training diary and count your minutes total per week training. Add 500 meters per session. Your body adapts at a cellular level. 10-15% more per week in minutes. Use the Faster Five as a template for learning and improving your rowing 21:00 Isometric work such as seated hold, contract muscles, hold and relax the calf muscles and glutes is helpful. You can reduce inflammation with Omega 3s in your diet and aspirin. 25:00 Mindful practice - perfect practice makes perfect. So many things can lower your stress and help you get better technically. Drills for technical improvement and low intensity workouts - row in circles - slow motion rowing - shadow rowing - row in double and take turns to do 30 strokes each then 30 strokes together. When you are really fatigued you cna get into a dysfunctional stroke patterns and you are best to stop before you get tired. 32:00 Dr Stacy Sims interview with Rebecca on RowingChat link is below. Marlene recommends tart cherry juice which also stimulates melatonin as a sleep aid. https://rowing.chat/dr-stacy-sims-sporting-women-are-not-small-men/ What Stacy says about menopause and training at 39 minutes in.
Research in menopausal women - peri menopause where you get more oestrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenetic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what oestrogen and progesterone hormones used to do for you.
Buy Stacy's book ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life https://amzn.to/3dKQbSb Amazon affiliate link
Sporting Women - knowing your physiology will make you faster Dr Sims is the world-leading expert on Female Physiology and Nutrition. Women are different. And in sport, that difference should be part of our training programme, our lifestyle and our sport psychology. As Dr Sims said in her TED talk - women are not small men.
Stacy's slides are viewable at this link https://drive.google.com/file/d/1GUoIiYB1dpUd58vjqLSJH0oBzy2h5RKr/view?usp=sharing
After hearing Dr Sims you will be more aware of your physiology, understand your menstrual cycle and hormonal contraception and how this affects your training, performance, immunity and recovery. Stacy will also explain LEA and how to avoid it.
Sponsors Buy Stacy's book ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life https://amzn.to/3dKQbSb Amazon affiliate link
Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/
Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/
Timestamps to the Show
02:30 Stacy's background in sport rowing and a sport science career 05:30 Myths and Generalisations about women in sport 08:00 Overview of sport science up to the 80s and the background to phrases like Girl pushups and Throw like a girl. 09:00 Female sex hormones affect every system in your body from puberty onwards 12:00 Difference cue angles in the young female athlete with the wider pelvis and shoulder girdle 14:00 Phases of the ovarian cycle pre-menopause. Ovulation makes you feel bullet proof and high training loads are possible. 19:00 Understanding which contraceptive pill someone is on affects your sporting performance 21:00 Intermittent fasting and keto diet trends. How you eat around your training has great effects Women have a greater calorific need than ,en. 27:00 If you lose your monthly periods it's a sign of endocrine dysfunction. You are not a healthy athlete. less than 30 calories per kilogramme of fat fee mass per day or FFM 32:00 GAS - the stress response system. It responds and then fatigues. 34:00 Cycles fluctuate between 23 and 40 days for menstruation as a normal response to stress. 37:00 Working with the menstrual cycle you can use the app www.wild.ai It learns from your data and recommends interventions around your race events 39:00 Research in menopausal women - peri menopause where you get more estrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what estrogen and progesterone hormones used to do for you.
Buy Stacy's book ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life https://amzn.to/3dKQbSb Amazon affiliate link
QUESTIONS that Stacy answered
- What's the best way to fix it if you lose your period - Eat more and stop training until your periods come back. Eat food before every workout and especially if training over 90 minutes duration, eat during exercise too. You need 30-40 grammes of protein after exercise within 30 minutes.
- Low Energy Availability LEA is key to female athlete health. First fuel around your training sessions. Then add an afternoon snack to up your calories.
- Sleep - eating within 2 hours of bedtime you significantly impact your sleep quality. REM and blue light filters and sleep hygiene are also important.
- Plant based diets - the biggest issue is not enough protein
- What to say to athlete who is considering a keto diet? Keto diets - why do people want to do it? Do some bio hacking and let them try it for 2 weeks and check their performance.
- How long before getting back to normal period cycle after coming off the contraceptive pill?
- Implant contraception has the least effect on training
- Lucine is critical when considering plant protein versus animal protein. Women need higher levels of lucine.
- Specific tips on adjusting training to your menstrual cycle phases.
- High hormone phases relating to competition and what interventions are recommended.
More information at www.drstacysims.com
Renae Domaschenz - Australia Para Coxswain and Coach of the Year
Sponsors Faster Masters Rowing announces the launch of the Faster Five. Find out more at https://rowing.chat/sponsors/
Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/
03:00 Background in rowing - There is no age limit to being a coxswain 10:00 The Australian system takes time to get known. I networked around. I got better as a coxswain by saying yes to every opportunity. Get exposure to rowers who might be heading to the national team. I applied for camps and it’s important having a strong coxing CV. Got involved in my club and then the state team as well. Contacting coaches and asking to meet them and go out in the coaching launch with the was a good strategy. 14:20 The rowers are on an important path to selection. I ask What do they like to hear from the cox? You might not make it into the squad in the first year of your rowing. Develop a tough mindset. Speak to the coach - what are you after in this outing? Don’t dominate in your first outing - don’t be bossy. A coxswain has to grow with the crew. Do technical points first in your calls. 18:00 There’s more to coxing than steering. That’ is number one - so steer the best line go straight. Number 2 is safety especially for school crews and novices. Number 3 is motivation and 4 is Technical knowledge and 5 is relationships with the crew and coach. 21:15 What can a coxswain actually see in an 8? you have a big blind spot. The best coxswains feel corrections rather than see them. Blade heights - efficiency and being in unison. Blade depth. Steering also has a blind spot - take a peek around the crew. 29:00 How to feel the changes? When the coach calls a correction ask yourself can I feel the change? Rowers have the mind of a goldfish. Reiterate the words the coach uses. Calling different variations of “legs” can help if they don’t respond to your first words. 32:00 It’s your job to have a race plan - but be adaptable. The Disher Cup 3k race was this weekend. Keep the rowers ion control and be patient. I try never to be negative in my calls. 41:00 How to coach a cox - Include them in your coaching on the water. Give them feedback. Repeat the calls - say now over to you cox to try it. 49:00 How to select a cox - it can be very selective. They need to know how it will happen. Be encouraging at all times - steering straight is key. Calls being made - find what works for them. Motivation, Implementing the plan and reading the race. Crew dynamics. Get input from the rowers. Ensure the rowers can respect the coxswain. 52:30 Pathway to the Paralympics. IN 2016 Renae trialled for the Australian womens 8. She now coaches and coxes the Para team - it’s a camp based system. Kathryn Ross is the para 1x who asked Renae to coach her. Renae Domaschenz was Para coach of the year 2019. 59:00 Renae mentors a cox group on Facebook. She gives coxing workshops on how to cox better, what can you do to improve and how to get to elite level coxing.
Marlene and Rebecca discuss - How to Feather Correctly - Drills to stop dropping the wrist while feathering
Sponsors Faster Masters Rowing announces the launch of the Faster Five. Find out more at https://rowing.chat/sponsors/
Kanghua single for sale The team at Kanghua has a single scull available for sale. It's an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/
Timestamps to the show 04:00 Virtual Races are happening. A round-up. 09:00 Live Races happening at Secret City, TN, Head of the Hog, FL, Head of the Schuckill / Hooch ad Fish all offering erg or water participation. And US Rowing website has a virtual challenge. 14:00 How to deal with friction on oars in the oarlocks. It was recently pointed out that I was dropping my wrists while feathering. This morning I noticed that there seems to be some friction and resistance with my C2 sculls in my C2 oarlocks, making it a little hard to feather with just my fingers. The collars are worn and a bit rough and I plan to reverse them to get a smooth surface for feathering. Any other suggestions to make it easier to feather with just fingers? If you have worn collars they should be replaced annually. You can also spread the oarlock by moving the lock nut on the oarlock swing arm. 18:30 How to feather with your fingers. Release timing is key - getting the timing correct will ensure your wrist is flat. If you feather out the blade at the finish this makes your wrist bend. You MUST do drills to change this pattern of rowing. Drills to help you feather in sculling with your fingers. For all of these Watch your oar as you row. And SLOW DOWN the stroke rate so you can get it right.
Delayed feather drill Row circles with one oar Weight in the hand consciousness Grip is not in your lower palm on the recovery. 24:00 Sweep feathering - the weight is in your outside hand and the inside hand feathers. It is OK to bend your wrist in sweep for feathering. Drills to help you feather in sweep Thumb barely touching the handle (Steve Gladstone) Light grip with inside hand Switch hands - outside and inside during the drive and recovery to isolate your hands Open fingers / open palm drill on the recovery. This works for sweep and sculling 30:00 The Snake Drill - rowing an S shape in the water with alternate sides. Watch your oar as you row. 33:00 Wide Grip - what is this used for? In Sculling and in sweep this drill helps you to open up your chest and feel the separation of the hands. It loads up the gearing in sculling to help you slow down the movement. In sweep it helps to isolate your hands so you can focus on the movement each is making.
Marlene and Rebecca discuss - Interviewing and hiring a rowing coach - An inspirational email from your coach
Sponsors Faster Masters Rowing announces the launch of the Faster Five. Find out more at https://rowing.chat/sponsors/
Kanghua single for sale The team at Kanghua has a single scull available for sale. It's an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/
Timestamps 05:00 Interviewing and hiring a rowing coach. What to do and what not to do. You are looking for communication skills. Getting along with the group. Can they adapt their teaching style to the learning style of the athlete? What’s important to them as a coach - what do they get out of coaching? 09:00 Specify the goal of the programme - is it competition / fitness / recreational? What are the age range of athletes? Boat sizes - big or small. Write the advert for a rowing coach as specific as possible including qualifications needed 14:00 Interviewing a rowing coach. Get references. Invite them to a practice day. Watch how they interact with the athletes. Observe how they coach. Then ask scenario questions - how do they problem-solve this situation. In their reasoning check they have health and safety in mind and check they ask the right questions. 17:00 How would you select a crew? This is a great interview question to ask. Being a team player has a big influence on culture of the club. Remember unhappy members affect the club culture. 20:00 Coaching technique versus coaching people. They have to be effective communicators. Give the novices the best technical coach. 26:00 Have the crews give input into the selection - do a sample coaching weekend. Get feedback from your members. Use a survey which can be anonymous. Read the article When Masters Can't Find A Rowing Coach https://fastermastersrowing.com/when-masters-cant-find-a-rowing-coach/ 29:00 Starting work with a virtual rowing coach. Several clubs are working with Faster Masters alongside having an in-person coach. It’s powerful to have a common goal for your group. 32:00 If your coach is not comfortable writing a program this can work well - buy the Faster Masters Rowing program and use it alongside your in person coach.
Rebecca and Marlene discuss - Cold Water Rowing - The Faster Five essentials for rowing Technique, Bladework, Stroke Power, Racing and Fitness Assessment.
Sponsors
“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo. Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer. https://rowing.chat/sponsor/science-of-rowing/
Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona. Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book. https://rowing.chat/sponsor/castelldefels-stage-esport/
Faster Masters Magazine is designed for masters rowers. If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice. https://rowing.chat/sponsor/masters-rowing-magazine/
Timestamps to the show 04:50 It's autumn there are things we need to focus on - for the October Training program. In the Rowing Lifestyle module is a total body recovery session - including a rolling pin and a butter knife! Technique module is a video about how to stop rushing the slide and what that looks like. 08:00 The 5k Training program peaking in October / November is about sharpening your speed for racing. Preparing your finishing sprint is part of the training and the taper week before your race date. 12:00 We launch the Faster Five. These are principles which are important to learn, how to practice and what to practice. Things to pay attention to and key reference points. The Faster Five represents the Faster Masters Rowing philosophy of teaching and a structure for you to plug into when you are studying rowing and learning how to become the rower you want to be. 16:00 Faster Five - Technique . Reference points so you can practice on your own. It takes thousands of strokes to learn the correct technique. It takes 3 seasons to become a sculler and 2 seasons for a sweep rower to feel they can apply good power in both sweep and sculling. 19:30 Faster Five - Bladework. timing and co-ordination is important. When you hold something in your hand (the oar) your brain thinks it's part of your hand. This is why it takes a long time to learn. Reduce your wash and blade is a key part of the learning from the Faster Five. The timing, finesse and precision takes drill work, focus and concentration. Developing high speed co-ordination is key to becoming a skilled rower. 23:00 Faster Five - Stroke Power - this comes after the bladework which brings confidence to your rowing. Power requires you to trust the oars and use your body weight. Learning the sequencing, being explosive and being effective at moving the boat. 26:00 Faster Five - Racing - the principles of racing well. Mental and physical, starts, steering and race strategy. What works for you and your crew. Back up plans. Relevant for all rowers whether you race or not because you can test yourself and get progress markers. 30:00 Faster Five - Fitness Assessment. A battery of tests to gauge your quality of rowing including stroke power, VO2 max, anaerobic threshold. Comparing the results works on both an erg (watts) and on water (500m spit to watts). The relative comparison gives proportional fitness measures. This changes over time. 34:30 If you are injured and come back to rowing your test shows you the right level of intensity you can manage. 38:00 Where to get the Faster Five. Link is in the website footer https://fastermastersrowing.com/courses/the-faster-five/ When you subscribe to ANY monthly recurring program on Faster Masters Rowing the Faster Five is included free of charge. When athletes stop doing our training program you lose a lot. You lose commitment, you lose engagement and you lose someone else coaching and doing the thinking for you. When you stop doing our training program you lose fitness, you lose your edge and you don't stay engaged and showing up. When successful athletes stop doing the Faster Masters program 100% of the time they never maintain the results they had on the program. Success does not carry on without an ongoing, developing training program. 40:00 Faster Masters is more than just a training program. Faster Masters is not babysitting athletes. Depth of instruction and insight from masters specialists. The Faster Five took us months to complete and includes our years of coaching expertise. Masters feel like "disregarded" athletes - we are on a mission to get the sport of rowing to appreciate masters athletes. What we can bring to them, the goals we have are important. We deserve respect. We are building a global family of athletes. 47:00 Virtual Head of the Charles - should you lap a 2k course or row the lake perimeter?
How do we mobilize as a rowing community to make our sport more accessible to a wider range of communities, financial resources, and physical abilities? Panelists: Coach Richard Butler, former ED at 3 Rivers Rowing, former USRowing DEI chief and a member of USR's freshly minted DEI Committee. Tara Morgan & Rachel Freedman of the Steady State Network, and organizers of the upcoming "Inclusive Coaching Toolkit Summit," a global Zoom event on Oct. 3. Morgan is also founder of Seize the Oar Foundation, which advocates, fundraises, and runs programs focused on access and inclusion. *** Michelle Sosa, Hydrow Athlete & HOCR Gold Cup Fund Ambassador.
Marlene and Rebecca discuss - How to stop digging on the drive - Boat lights for dark mornings - Sweep crew drills for HOCR and Autumn head races
Sponsors
“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo. Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer. https://rowing.chat/sponsor/science-of-rowing/
Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona. Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book. https://rowing.chat/sponsor/castelldefels-stage-esport/
Faster Masters Magazine is designed for masters rowers. If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice. https://rowing.chat/sponsor/masters-rowing-magazine/
Timestamps to the show
03:50 The past week - coaching, rowing, getting colder in Canada 08:30 Subscribe to our Newsletter and get confident rowing and sculling https://fastermastersrowing.com/newsletter/ 10:00 National Voice for Masters in NZ - communication meeting about how and what to message 11:30 Row2k published our article Rigging 101 for Masters covering easy adjustments to your boat and the level of difficulty of each. We focus on the cause and effect of rigging changes https://www.row2k.com/features/5242/Rigging-101-for-Masters/ Rigging feet heel height to seat top is in the 17 cm range. This hugely affects ability to compress and get power in the first part of the stroke 15:00 My problem is I row a men’s heavyweight single and I weigh 115. I dig a bit deep on the drive. I suspect this is operator error but I really want it to be a rigging problem. Thoughts? Digging deep while sculling in a big boat. This affects the steepness of the angle of the oars into the water. Drills to improve digging - rowing circles, half blade buried. Also avoid corrugating through the water. 19:00 Darkness is coming. I was going to ask a question about navigation lights, but then did my own research and bought these Navisafe lights, and wanted to share the information. Two nautical miles range, Coast Guard approved. I got two: one is set to green/red for the bow and the other to white for the stern Early thoughts about boat lights for rowing boats - Rebecca uses Rail Blaza lights are 360 white lights which can also go on a pole. https://www.railblaza.com/products/illuminate-i360-all-round-white-navigation-light/ https://www.railblaza.com/products/quikport-mount/ 24:00 Sweep crew drills for HOCR and Autumn head races Combination crew drills Start with rhythm - pause drills - release drills - blade depth drills Get keyed into the voice commands of your coxswain - Wide grip drill is very good - Row in 6s to get accustomed to the movement - Reverse pick drill for leg drive co-ordination 28:00 Drive pressure drills - go from half to three quarter pressure building during the stroke. Light, medium, hard thinking that you’re rowing with glass oars for 5 strokes at each pressure. 30:00 Drills to increase stroke rate - Half slide drills - 20 strokes acceleration at half slide every 5 minutes during a longer low rate piece - Rolling or flying starts are good every 3-4 minutes Plan and practice emergency stops and re-starting as you may need to use that in the race. Inside hand on the back stay drill Getting familiar with Sweep if you’ve mainly sculled - Use your peripheral vision to watch the blade entering the water. 38:00 heart rate variability testing our recovery. It detects instabilities in our physiology. Marlene and Rebecca both use the HRV4Training app
Marco Altini is an expert in Heart Rate Variability measurement for sport and he has developed an app to measure it.
Sponsors
“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo. Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer. https://rowing.chat/sponsor/science-of-rowing/
Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona. Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book. https://rowing.chat/sponsor/castelldefels-stage-esport/
Faster Masters Magazine is designed for masters rowers. If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice. https://rowing.chat/sponsor/masters-rowing-magazine/
Timestamps to the show 03:30 Background in sport science research into technology, health and performance. He is interested in wearable sensors and heart rate variability. 05:00 How did you get interested in HRV? From Biomedical engineering background, I found this emerging subject. 06:30 What is physiological stress? Training can be defined as workout intensity and the number of reps you do these lead to physical stress. Add in psychological stress from other factors and the combination is physiological stress. 08:00 Heart Rate Variability - as your body tries to maintain homeostasis. It’s easy to understand blood pressure. As we get stressed the body tries to maintain balance through the heart rate rhythm. The HRV number varies and a high stress situation will lower the HRV number. 10:00 Research has been around for a long time into HRV. Now it’s easy to measure. HRV is a marker of health rather than stress. 13:15 Marco Altini developed the app that measured HRV on a phone using the camera lens and your finger tip pulse. Before it was possible to do lab measurement but even cheap sensors cost $40-50. 8 years ago he developed the app and validated it in a lab using ECG. 16:30 How can you control HRV? Ensure the data is collected accurately - your morning routine should always be the same and consistency helps your measurements. HRV-guided training is a way of using the data. You scale up or down the intensity of sessions based on your HRV measurement. The test includes screening subjective questions and derived metrics. 21:00 Response to alcohol intake is typically stronger than any training session impact on HRV. So drinking and rowing is an issue for performance. 22:00 Elite sport and HRV - when training is well planned as HRV tracks other stresses which the coach is unaware of otherwise. Increased stress is in HRV but intense training blocks do not mean HRV goes down - if you respond well to the training HRV stays steady. 26:00 Altitude training with triathletes and testing HRV. Those who adapted better had a change in resting physiology in week one of the camp. 27:30 Who train using HRV? - From club amateurs to the NBA. He worked with Daniel Plews at Rowing New Zealand who did his PhD on this topic. 30:00 Website links with advice and articles on HRV4Training - which is Marco’s app - it also includes a coach model. - personal website / bio: https://www.marcoaltini.com/ - the HRV guide: https://medium.com/@marco_alt/the-ultimate-guide-to-heart-rate-variability-hrv-part-1-70a0a392fff4 - HRV4Training: https://www.hrv4training.com/
The competition is heating up for #HOCR4702! In a sign of the times, the Head Of The Charles, the venerable 55-year-old, two-day rowing regatta that atttracts half a million people and 1,200+ athletes to the Charles River in Boston, will be run this year as a "global remote event." Kicking the lottery off until next year, anyone can now race the HOCR distance, wherever they are and with whatever equipment they have available; in a boat on the water, or on an erg. Live head-to-head racing will be hosted by Concept 2 on Oct. 17. GUESTS: Race directors Natasha Strom & Ami Mehr, with Dan Beckham of the HOCR media office.
Links: https://hocr.org https://piercepress.com
Podcast topics this week - Finding a coxswain - A new video tip - Have experienced masters rowers got an 'attitude' problem?
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Timestamps to the show 04:00 Subscribe to our newsletter https://fastermastersrowing.com/newsletter/ 05:30 A National Voice for Masters Rowers in New Zealand Join the Facebook Group https://www.facebook.com/groups/256708472122650/ 07:30 Finding a coxswain 12 week training program for 5k races https://fastermastersrowing.com/courses/head-racing-12-week-program/ Find someone's child - 8 years old or more. Teach them to steer. Adult coxswains - build a plank with a rowing seat to sit across the gunwales to sit above the boat. Get members to recruit their petite friends. Starting to teach coxing. Be comfortable with making compromises. We start by getting them steering first. And the commands for starting and stopping ONLY. Let them repeat the commands relayed by the stroke. Understand gentle steering. And hook the little fingers over the side of the boat - steer with your forefinger and thumb. Tape the midpoint of the steering wire - a visual reference. 15:00 Coaching the Coxswain book by Chelsea Dommert https://www.rowperfect.co.uk/product/coaching-the-coxwain-revised-edition-2/ Use the phrase "On Point" and create discipline in the cox to always do this. 17:30 Rent an expert coxswain from the local high school. Take care of your cox and pay their way. A talented cox even if they are heavy is better than an inexperienced one. 19:00 Some coxes don't want to cox grumpy old men. We recommend feeding them cake 21:00 Slow motion video tips. Use landscape not portrait. And check the slow motion playback on YouTube where you can go 2x and 3x slower. It makes it easier to see your rowing technique. 27:00 Port, Starboard or both? And which is dominant? Maoco Florann Elkins calls this bisweptual or ambidextrous. 32:00 Do rowers have an attitude problem? Consider the situation individually. If the coach says people don't want to be coached - find out what the rowers think too. Do you also get attitude from club junior coaches. Club culture matters. Learning the correct rowing etiquette is important for the culture of rowing. 42:00 If you don't want to learn - just go and row. but if you want to learn new habits then get coached. Use Slow Motion Video recording on your phone because it is much easier for people to see.
"The Strength Coach Roundtable" is rowing strength coaches Will Ruth, Blake Gourley, and Joe DeLeo. This is the final episode as the trio launches into their new project, "Science of Rowing." Tune in to hear about it and learn from six "quick hits" discussions of research studies on rowers and how we can learn from them in our coaching and training. Shownotes for this episode: https://rowing.chat/strength-coach-roundtable-18-farewell-episode-and-science-of-rowing/
Part of the RowingChat network and the 8,400-member Masters Rowing International group on Facebook. You can subscribe on our website www.rowing.chat to receive notification of upcoming shows or send in news tips, and listen to other shows in the network wherever you get your podcasts.
Marlene and Rebecca discuss coaching the release this week.
Sponsors “Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo. Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer. https://rowing.chat/sponsor/science-of-rowing/
Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona. Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book. https://rowing.chat/sponsor/castelldefels-stage-esport/
Faster Masters Magazine is designed for masters rowers. If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice. https://rowing.chat/sponsor/masters-rowing-magazine/
Timestamps 06:00 Faster Masters has a newsletter subscribe page where you can get access to deep information and training tips which are not in the podcast. https://fastermastersrowing.com/newsletter/ 07:50 The US Rowing virtual masters camp has occupied Marlene for the past 3 weeks. She has been presenting sessions on stabilisation exercises by Brett Gorman. In the boat, avoid extreme movements and control your movements., Rebecca has been working on creating a "National Voice" for masters in New Zealand, if successful she hopes other countries will follow suit. It is starting with a Facebook Group, New Zealand Masters Rowers https://www.facebook.com/groups/256708472122650/ 14:00 if you think we should run a virtual camp - let us know. 18:30 Who do you share your water with? Swimmers are a challenge to spot without a bright cap. Marlene tells a story about getting waked by a destroyer in Greece from the naval base in Poros. A discussion on Facebook https://www.facebook.com/rowingfaster/posts/2658261794425071?__xts__[0]=68.ARDAPX7rdPxoiBydItKjUtIlYgAmRH4QqCXjtmMygXCT0K4izucHc3SWTtFIIBbn_Tfg9N9Nt7K7--3txpCjHga_i4SKJxvuXm_vsEbOAdzV7fkVFVWLdZP5QKmgQBZ2L6RmsylRV3k75jM-rcev8RvqU1vRNWbwnsM4PlJ0-HsbB3m1Wiu6LYWp-DYQwEFyVMYaGX5fKQYa_Nb2QsD1WPHAlnm4GzwfhfbEQC8tHZH3VRTvS7jbXmnPVtN23mSdlgwA3Fzfjbwa7lhR7vbCbURWcGiu5qJJTkeL_SGLkeA6r5fCPDMCTyK-75TgRpZGos4 24:00 Coaching the release. You have to practice drills to get it right. Slow down to work out the timing. Exit : Feather. Can you get blended and not separated in these movements? Check your hands are coming in level, wrists may bend to feather to make room between the handles and your thighs - so you won't have room to tap down. Timing is important. Regulate the tension so you can release cleanly. 33:00 Should the blade come out exactly the same time as the knees go down?
Topher Bordeau has a track record as both a coach and an athlete recruiter for Dartmouth College in USA. His "coaching philosophy" insights into failure and how to improve your coaching are leading edge.
Sponsors “Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo. Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer. https://rowing.chat/sponsor/science-of-rowing/
Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona. Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book. https://rowing.chat/sponsor/castelldefels-stage-esport/
Faster Masters Magazine is designed for masters rowers. If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice. https://rowing.chat/sponsor/masters-rowing-magazine/
Timestamps to the show 03:00 Background in rowing from high school to Princeton coached by Mike Teti and Curtis Jordan with a year at Oxford in Isis. Volunteer coaching at Belmont Hill where Joe Murtagh the lightweight coach invited me to coach the Princeton freshmen. Going from there to the Naval Academy heavyweight squad where they are very athletic but novice rowers was a big change. I was moved to Dartmouth to coach the Varsity Heavyweights where they were in a low spot. In the first year they were 24th in the East and then we took them to 15th, then a year later to 12th and then 8th. I coached the U23 US team in 2007 and 2008 when they won gold. My last year was 2014 and it was very challenging. The moment you aren’t full committed the crew senses it. 12:00 Failure is such a productive part of rowing. I never found a way to write about quitting rowing, despite 8 years of writing for Rowing Magazine. Failure is very personal - what one sees as success others see as failure. Much like the silver medal winner at the Olympics. All of us when we confront what happened initially reject the premise behind the ideas which led to our failure. Everyone loses their way at some point. 15:45 A poor leader is one who makes no choices. Making a bad choice can be driven by emotion not reason. Reacting is different from responding (rational). Bad choices are things we regret. Things that don’t work out because our reasoning wasn’t good are forgivable. We rarely have all the information especially with regard to coaching where there are ambiguous factors. 18:00 This year is a good example of poor information. When a coach avoids a decision because of something new it leads to a less satisfying career and more in jeopardy. The wisdom from past decisions can go into trying something new. An evolution of thinking. 24:00 Recruiting for college sport. I represent Dartmouth College to students around the world. Athletic liaison for 5 sports helping coaches vet the students they are recruiting. The criteria we use to assess athletes applicants are - Demonstrated academic achievements, - Engagement in the community outside the classroom, - Personal values and aspirations and intellectual qualities - we look for when they geek out about something. 33:30 Creating rounded human beings - could this be a philosophy? Building a class is not too different from building a team. I have a curiosity about people and how they develop Joe Murtagh explained this coaching philosophy. My MBA was in mission-driven organisations about leadership and management. 39:00 Giving adults the courage to try something difficult. 42:00 I help coaches articulate their philosophy and their value proposition. I realised my business school lessons would have helped me a lot when I was struggling as a coach. 45:00 When working with mentoring coaches the first thing I ask is What was the first thing you learned about rowing? Hidden in that statement is a desire to be really good at something. Then I ask What is the most recent thing you love about rowing? Then I get them to chart a path from A to B. We all have a sense of our own narrative. A narrative has chapters. It’s difficult to recognise the delineation between chapters especially for motivated people. It is good and necessary to have new chapters in our lives. 51:00 the native sharks keep moving or they die. The alpha mentality is always hunting but it’s alone. Thinking about how to make boats go fast leads to this type of thinking, intellectual risks, ideas. People can be stroke or bow and they can change.
Marlene and Rebecca discuss - when to breathe in the rowing stroke - finding like-minded people to socialize with - rowing with macon blades - World Masters virtual Regatta
Sponsor Faster Masters Magazine membership is $15 and gives you a monthly Technique video (Rhythm and Run), Performance article (breathing when rowing), Rowing Lifestyle advice (Sleep checklist) and a bonus (Interview with KaBoomer author on athlete aging). From coaches who both row and coach masters - we understand what masters need from rowing. https://fastermastersrowing.com/courses/magazine/
Timestamps 05:00 Would you race for fun? What is the appeal of racing and rowing? 11:30 The Goddess Coach 18:00 Socializing at the rowing club. We started the club and agree that NOT chatting in the boat is important. But when you are training at Category VI you should be able to talk while rowing. 22:00 Does it matter if training groups don't overlap and meet at the club. Every Tuesday night we have picnic dinners on the grass. 25:00 Macons. Because the surface area is smaller you get more slip in the stroke. They won't do te work for you. You have to enter and release very precisely. 28:00 Rowing technique changed with cleaver blades and rig changed too. Open water rowers may prefer macons 33:00 Breathing in the rowing stroke. Mark Novak suggests you inhale on exertion and exhale on the recovery. He's the physical therapist for the US national team. Focus your breathing on land. The main purpose of breathing is to blow out carbon dioxide. That will bind you up if it accumulates. Make breathing part of your rhythm. 39:30 Breathing can calm you down before the start of a race - Rebecca explains nose breathing. Warming up for your training session can be enhanced with nose breathing. 47:00 Virtual regattas - are they appealing to you? Especially if they are on the erg. 53:00 Racing is about YOU - Your performance. Did you come away satisfied with your performance afterwards?
Rebecca and Marlene discuss conscious incompetence in the learning process,
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Nuts and Bolts Guide to Rigging https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ NK Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps 04:00 Conscious Incompetence in the boat. 4 development stages of learning as an adult - from unconscious incompetence through Conscious Incompetence and conscious competence to unconscious competence which is the goal. 09:30 It happens in your cerebellum - how you lean and the smooth co-ordinated movements of rowing depend on your brain to create new movement patterns. 15:00 Salt water versus fresh water 500m splits 17:50 Erg times compared to water times. Concept 2 times equate to a heavyweight mens 4-. RP3 and Rowperfect software equates these to water times. Generally it's hard to do so track them as two separate parallel times. Marlene calculated WL1x water and erg times - she found a 15% difference with ergs faster. 24:00 Splashing in the boat -my 2x partner is getting me wet. Drills to do. 31:00 Rebecca explains why her boat is named Mental Floss 34:00 Ezz Eldin's question about what do you do to get up and go to training in the morning? https://www.facebook.com/groups/595853370615544/permalink/1460715667462639/
Bert Cocu has coached internationally for both the Netherlands and Australia. He started the Olympic 8 project for the womens 8 in the Beijing Olympiad which won a silver medal.
Sponsors Nuts and Bolts Guide to Rigging https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ NK Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
03:00 Bert Cocu - background in rowing. From the Netherlands to Melbourne University Boat Club and now back at E.S.R. Thêta (Eindhovense Studenten Roeivereniging Thêta) 07:00 Differences between Australia and The Netherlands rowing. How to introduce yourself to a new club as a coach 09:30 I know I made the girls cry. But at the end they liked it! 12:00 Bill Tait head of Rowing at Victoria Institute of Sport asked me to do the LW4x for the Interstate races. 16:00 National Style - in Australia there was more pitch / angle measurement. There is a lot of money available in Australia compared to the Netherlands. Sport institutes are very involved in the clubs. The Institute supports athletes who do good erg power tests and you do strength and conditioning there - an athlete individualised programme. They coach the coach as well as the crew. Force curve analysis - pressure gauges. 25:00 It’s not about winning, it’s about your best performance. 30:00 The club where I started LM4- we took them to Amsterdam for races to watch and analyse. 33:00 Renee Mijnders cached me asking why the boat was unbalanced. Just look at the blade. Train hard and push hard, The main thing I say is push harder and keep hanging. 40:00 At a club as a coach there are few people to talk to. Do go to other clubs - go out with other coaches. So few coaches choose to come out with me. It’s so stupid. Be aware of the words you use, the language and meaning. Slowly people start to row the same style. Once a week we all go out in big boats. When building a club and develop the technique over the years start with the athletes and crews you have. Then the big boat is a chance to develop one style. Be aware of the impact of what you say. 51:00 Blending in a good skill to have, In seat racing how do you become fast? Have a chat - agree your goals with that crew - share the vocabulary. 54:30 How do you seat the right athlete in the right seat. For an eight, good rhythm, basic technique and power and consistent rhythm - that’s the 8 seat. Full reach at the catch and not the most powerful. 6 is the second most important seat. Bow has to have good rhythm, 7 supports the 8 - be stubborn, confident and mentally strong. In seating a quad 3 is important for the rhythm and 4 should be consistent. 1 is able to absorb everything happening in front. 1:01 Kim Brennan in a 7 for the Yarra eight - in Australia how great the legends of the sport are - so humble and loyal to the club.
George Washington University Men's Rowing is cut, but they're not going down without a fight. Paddy George, John Knies, and Head Coach Eric Gehrke are leading the charge to try to protect more than their own program, as teams around the country are being cut during Covid. Paddy George has come up with an initiative that could change men's rowing as we know it: to Merge the IRA and NCAA.
Marlene and Rebecca tackle the topic of rhythm in rowing. - What is rhythm? How to get it, how to lose it and get it back.
Sponsors Nuts and Bolts Guide to Rigging https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ NK Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps 04:00 Jonathan Tyson's wife asks we were reviewing stroke and talking about left hand over/ahead of right to allow for the oar handles to pass over one another. She asked why don’t we design / rig so that the oar handles are separated, meaning both hands could stay at the same level during recovery and drive? 10:00 For the 1k racing 12 week programme sold on Faster Masters Rowing, how are the sessions described - is there a 500m split time and stroke rate target, with the split times set based on your ultimate target speed?--Australian listener. 12:45 James Dundon from 612endurance sculling club in Minneapolis, MN reported coordinating a small boats race at a variety of lakes in town every Saturday this summer. Racers are split into four waves. We make it competitive by having the wave winner move up a wave and last place moves down a wave. 3 x 1k pieces 16:00 Rhythm - how do you describe the rowing rhythm? It's hard to achieve rhythm if you cannot trust the oar to use your body weight 20:00 Teaching rhythm to athletes - keep your handles in motion. Try the drill of half pressure catch and 3/4 pressure finish. Trust the oar and load it up in order to trust it. 26:00 Sarah Powell seeks solutions for mounting oars on walls [Munsen Rings] 34:15 Jeanette Brimble asks about timing the exit and start of the recovery transition. Your goal is to release without interrupting the rhythm. Check you are feathering outside the water not in the water. End of the leg drive equals the release timing. Feel the release timing from foot pressure in your shoes. 42:00 Funny boat names
Marlene and Rebecca discuss - synchronising male / female masters crews - solving a leftwards lean in a scull - Buying a boat - FISA Masters Regatta - Masters Nutrition Webinar from Rowing New Zealand
Sponsors Nuts and Bolts Guide to Rigging https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ NK Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps to the show 04:15 Synchronising male and female mixed crews - look if your oars are parallel; check catch and finish timings - clues you are not together. Easy things to adjust - foot stretchers, Hips level with the pin, practice timing drills to blend your strokes together. 12:50 Buying a boat - Have you got storage space? The type of boat should suit your water and racing choices. Different pricing levels. The right size for your body weight. Comfort is key. Test drive as many as you can. 19:00 Buying second hand rowing boats - how to get a 'deal'. 27:00 Solving a leftwards lean in a single scull. Check your hand positions at crossover, sit square on the seat, are your elbows dropped? Get a functional movement assessment. Video yourself to see where you go off of center during the stroke cycle. 34:00 Squeeky oarlocks in a single scull. Clean them, check the inserts - consider olive oil as a lubricant. World Rowing FISA Masters Regatta http://www.worldrowing.com/events/2020-world-rowing-virtual-masters-regatta/event-information
NEW ZEALAND MASTERS NUTRITION SEMINAR Rowing NZ will host a virtual Masters nutrition seminar with High Performance Sport New Zealand Senior Performance Nutritionist Christel Dunshea-Mooij. Christel will also be joined by recently retired elite rower Sophie Mackenzie, a qualified personal trainer, yoga teacher and holistic nutritionist.
Join us at 7pm on Wednesday 19 August here: https://us02web.zoom.us/j/83436503668
Dan is a former US international athlete, coach and was first famous for being part of the "Oxford Mutiny" of 1987. He now builds high performing teams based on the principles he learned from rowing.
Sponsors MaxRigging.com for all your rowing rigging needs https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ NK Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps to the show 02:15 Background in rowing at Navy and 1988 Olympic team for USA 05:00 When is a rower "ready" to move the the next stage? Cultivate a belief system in yourself and a vision that you are capable of taking those steps. 07:00 Trialing with Harry Parker at Princeton for the 1980 Olympics When you have the opportunity to bring someone to a higher level, you have to take it. 11:00 Seat Racing - when you switch in this is YOUR crew. What is the rhythm? Announce yourself and ask what are you emphasising? Lock your gaze onto the back of the neck of the person in front. It's all about alignment. 17:00 Rowing at Oxford with 4 other US international calibre athletes. Most were stroke side but the President was also strokeside and had effectively selected himself out of the boat. Dan Topolski wasn't there all the time - 2 week rotations. There was also a telephone workers strike so we couldn't phone each other. We were used to having more direction from a coach. Tony Ward asked Dan to stand up for them and so they went to see Donald Macdonald the President - he called this a mutiny. 23:50 Communication is key. We could have solved this - the entire crew should have been brought together. This would have prevented the factions forming. Vital to meet regularly. 29:00 Tongue blade boards. At the Naval Academy this is how they do the crew assignments. Coach Ken Dreyfuss gave me my tongue blade with the exclamation point on it. 33:00 If I had been thinking individual glory, my path would have been very different. The team strives together. Team Concepts is workin to overcome what divides us. Focus instead on what we have in common. 37:00 Where to start with a new team? Start with Mission and Purpose. Align that and then everyone wants to feel valued. Enable the effort. Gives the base motivation to give import to what they are doing. 42:00 Rowers align around a large set of commonalities. Bridge the issues that divide us in society using my new project the Phoenix Initiative. We create teams for economic value to create organisations and businesses tied to the issues that divide us. 46:00 Citizens Councils like the Irish ones on abortion and gay marriage. The determining factor is commitment from the leadership. They are reliant on energy which if they get it from divisiveness, this gives then more energy.
Marlene and Rebecca discuss - synchronising male / female masters crews - solving a leftwards lean in a scull - Buying a boat - FISA Masters Regatta - Masters Nutrition Webinar from Rowing New Zealand
Sponsors Nuts and Bolts Guide to Rigging https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ NK Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps to the show 04:15 Synchronising male and female mixed crews - look if your oars are parallel; check catch and finish timings - clues you are not together. Easy things to adjust - foot stretchers, Hips level with the pin, practice timing drills to blend your strokes together. 12:50 Buying a boat - Have you got storage space? The type of boat should suit your water and racing choices. Different pricing levels. The right size for your body weight. Comfort is key. Test drive as many as you can. 19:00 Buying second hand rowing boats - how to get a 'deal'. 27:00 Solving a leftwards lean in a single scull. Check your hand positions at crossover, sit square on the seat, are your elbows dropped? Get a functional movement assessment. Video yourself to see where you go off of center during the stroke cycle. 34:00 Squeeky oarlocks in a single scull. Clean them, check the inserts - consider olive oil as a lubricant. World Rowing FISA Masters Regatta http://www.worldrowing.com/events/2020-world-rowing-virtual-masters-regatta/event-information
NEW ZEALAND MASTERS NUTRITION SEMINAR Rowing NZ will host a virtual Masters nutrition seminar with High Performance Sport New Zealand Senior Performance Nutritionist Christel Dunshea-Mooij. Christel will also be joined by recently retired elite rower Sophie Mackenzie, a qualified personal trainer, yoga teacher and holistic nutritionist.
Join us at 7pm on Wednesday 19 August here: https://us02web.zoom.us/j/83436503668
In this episode, you will meet the inspiring principals in the documentary "A Most Beautiful Thing" - Arshay Cooper, Alvin Ross, Preston Grandberry, Malcolm Hawkins, and Ray “Pookie G” Hawkins, and their first coach, Ken Alpart. The newly released film, directed by Olympic rower Mary Mazzio (50 Eggs Films), is drawing deep praise across the country. Boston rower Mona Granucci (#communityrowing) hosts this episode, produced by PiercePress.com
The documentary explores the safety and brotherhood these young men found on the water (“we were in a place where we could not hear the sound of sirens”), as well as the trauma of violence and cyclical poverty that they endured first-hand. The documentary explores how these young men were able to support each other in re-imagining a different future for themselves, and how rowing and the water drew them to that opportunity. These young men came together, after 20 years out of the boat, to race this past summer, not only to celebrate the team’s founding, but the fact that they are still alive. This is their story.
Rebecca reviews the feedback from listeners about Rowing Chat Podcasts. - Most subscribe (70%) - Most listen to all the episode - Top 4 satisfaction factors are Content, Overall Quality, Host(s) and Audio Quality - Likes include great information, knowledgeable hosts, tips, skills, club news, taking masters seriously, and coaches sharing their experience. - Dislikes focus around audio quality, fast-talking hosts, filtering the different shows, show length, show frequency, and the headline interviewee compared to the actual detail in the show. We have taken all your insights on board and are working to improve the good things and mitigate the bad.
Questions and topics this week for Marlene Royle and Rebecca Caroe asked by Masters Rowers just like you.
Sponsors Nuts and Bolts Guide to Rigging https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/ Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps to the show 05:00 Bonus this month is a video assessment for Faster Masters subscribers. Get eyes on your rowing if you don't have regular coaching 07:00 Improving movement and technique as you age - Marlene presents at Craftsbury webinar https://www.craftsbury.com/camp-schedule-1/sculling-webinar-series-6-2020 10:00 I already have your 3 month 1k training program. I am considering the heads program but unsure how having these two programs may be different from an individual membership. Stock programs for Head Racing and 1k Racing are standardized. You need qualified guidance and a steady progression and Faster Masters Individual subscription is much more specific. 14:00 Recommended stretches for sore forearms Check the size of your oar handles Focus on holding the handle correctly. 17:30 Forearm stretches for after your outing 20:00 Improving bladework. Marlene is on the warpath over sloppy bladework. What to do about it. Spend the time. There is no limit on improving bladework as you age (unlike fitness and boat speed). Be diligent about your bladework, without it you have schumutz.
Ask your own question - https://fastermastersrowing.com/register/question-email/
Tara is the leading world expert on para rowing coach education and inclusion for rowing clubs. Together we talk future plans, a conference and rowing coach certification.
Sponsor NK is running the Speedcoach Summer Regatta series - virtual events everyone can take part in https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps 02:50 Introduction and background in rowing. Known for founding Seize the Oar Foundation 04:00 Adaptive Team Training - outreach 05:30 Para Rowing Global Meetups during lockdown. Challenges with athletes to coach due to proximity issues. Return to rowing guidelines varied by country. We looked to Australia to their guidelines - Liam James at Balmain RC. 08:00 Essential Eligibility Criteria - EEC 10:00 70 people came to the first meetup from around the globe. Breakout sessions were working meetings. All resources and findings are on the website http://www.seizetheoar.com/ 14:30 Inclusive Coaching Conference - September 18-19. A Virtual event. The toolkit needs to be broadened and expanded. Topics - Talk about para - how to assess your boathouse for disabled rowing - Rows before Hoes - toxic masculinity discussion - Coaches being furloughed - preserving institutional knowledge - Know where you row - indigenous geography and history of your river / lake 25:00 Adaptive rowing Coaching Certification. The most successful clubs are those who have a flexible program with the goal of building coach confidence. We want to create trust. If you want to take the needs assessment survey, it's being mailed next week. 33:00 The difference between personal health and public health.
Marlene Royle and Rebecca Caroe discuss - making an emergency stop in a rowing boat - how to do a standing entry into a boat from the dock - rowing with sweaty hands in warm weather
Sponsor Speedcoach Summer Regatta Series https://rowing.chat/sponsor/speedcoach-summer-regatta-series/
Timestamps to the show 02:20 Staying on your program during weird times. If you abandon your rowing training program the spiral down happens quickly. Keep your long term goals, and view rowing as a process. 07:00 Dealing with goose poo on your dock or pontoon - how to repel swans and ducks 10:50 Emergency stops - how to do them and how to avoid having to make them 14:30 Look around to avoid having to stop. Call out to other water users as a precaution. 18:00 Traffic patterns and circulation rules for your local water for public access. 23:00 Rowing with sweaty hands in hot weather 27:00 How to do a standing entry into a boat from the dock 34:00 Last week's exercise - feedback
Buying a single or double sculling boat may not be a dating game, but these days it can be just as stress-inducing - or thrilling, depending on your perspective! Our correspondent Mark Wilson of All-American Rowing Camp reveals some inside tricks and essential strategies for finding a sculling boat while the pandemic limits sweeps options. PLUS: Rowing News Roundup with Kymberly Reynolds of ROW
Alfred Campenaerts talks about developing a game to play on the erg.
Sponsors Speedcoach Summer Regatta Series compete at your local water https://rowing.chat/sponsor/speedcoach-summer-regatta-series/ Nuts and Bolts Guide to Rigging - the only book you need to get rig right https://rowing.chat/sponsor/nuts-and-bolts-guide-to-rigging/
Timestamps 02:20 Alfred is the project lead on Salty Lemon entertainment who build video games 3:00 What gave you the idea for this game? Alfred's brother is a professional cyclist who plays Zwift virtual cycling and the local Flanders Rowing Federation approached them to solve the problem of indoor rowing being boring. Watch the EXR games launch video 06:30 It supports the Concept2 indoor rowing machine 08:00 there is one demo map of a lake and there will be many more in future. Using Google Maps data to build a 1 to 1 scale of famous rowing rivers 09:20 There are four game modes - Just row - Training Mode - includes scheduling and custom pacing - Competition mode - Mini Games such as 'shark attack' where a shark follows your rowing and you have to get faster to escape 13:00 Alfred wants more beta testers - it is a closed beta. Apply to join on the website https://exrgame.com/ Mention RowingChat when you apply.
Back after our holiday break, Marlene and Rebecca discuss this week's masters rowing news, Listener questions and the Fall Racing Season Program. Buy a question / answer https://fastermastersrowing.com/our-courses/
Timestamps 02:00 Ian Perkins asks I have recently been getting feedback that I’m opening my body early at the catch. Check the muscle sequencing on the drive phase. Bring the handle with you as you initiate the drive. "Drive the knees away from the chest which is different from lifting the chest away from the knees." 06:00 The legs only rowing drill 10:00 Andres Carazo asks about Training for Head Races. What would be the best way to start the program should I wait til next Month to start, or should I just go ahead and start with the head race module mid-month? 15:00 Rowers versus Oarsmen article https://fastermastersrowing.com/oarsmen-versus-rowers/ Bend a Rowing movie by Daniel Pallotta. Watch the trailer https://vimeo.com/ondemand/bend 16:00 process-oriented athletes and goal oriented athletes. Has Covid thrown you off schedule? 19:00 get ANY race practice it will help you. HOCR remote race announced https://www.hocr.org/remote-event-announcement/ 22:00 Drills for the entry. practice sitting at the top of th slide and get comfortable there. 25:00 The "Catch" drill to help to bury the blade before initiating the drive.
Dartmouth Lightweight Rowing has been suddenly cut...and they aren't the only ones. Stanford and UConn are also gone. Three athletes from Dartmouth come on to tell us the heartbreaking story about how they found out, what reasons they heard for getting the axe, and what they're doing about it. This story is as frustrating as it is sad. Be sure to follow:
INSTAGRAM: @SaveDartmouthLights
Battling visual technical difficulties for the first minute or so, Paralympic and world-champion Dutch rower Corne de Koning is a man of SO many talents: in the gym, on the erg, in the boat, and in the kitchen. Corne talks about how to do alot of things, from how to get better at pull-ups to how to make a killer pizza. This is your rowing almanac of an episode, so get ready to be inspired along the way!
What's your boathouse/club doing to weather the pandemic and safely invite members back?
Our special guest for this episode is Director of Rowing Programs for the George Pocock Rowing Foundation, Padriac McGovern. Padraic has been a thought leader throughout the COVID crisis, approaching shutdown and re-openings and future planning in a thoughtful and collaborative manner. Padriac also runs two of GPRF boathouses and is in the midst of opening a third.
We've also invited several rowers and club managers from across the country to discuss post-shutdown boathouse recovery. You can offer your own experiences, best practices, and ask questions in real time in the event on Rowing Chat YouTube channel and Facebook page!
PLUS: Rowing News Roundup with Kymberly Reynolds (ROW)
Battling visual technical difficulties for the first minute or so, Paralympic and world-champion Dutch rower Corne de Koning is a man of SO many talents: in the gym, on the erg, in the boat, and in the kitchen. Corne talks about how to do alot of things, from how to get better at pull-ups to how to make a killer pizza. This is your rowing almanac of an episode, so get ready to be inspired along the way!
Back after our holiday break, Marlene and Rebecca discuss this week's masters rowing news, Listener questions and the Fall Racing Season Program. Buy a question / answer https://fastermastersrowing.com/our-courses/
Timestamps 02:00 Ian Perkins asks I have recently been getting feedback that I’m opening my body early at the catch. Check the muscle sequencing on the drive phase. Bring the handle with you as you initiate the drive. "Drive the knees away from the chest which is different from lifting the chest away from the knees." 06:00 The legs only rowing drill 10:00 Andres Carazo asks about Training for Head Races. What would be the best way to start the program should I wait til next Month to start, or should I just go ahead and start with the head race module mid-month? 15:00 Rowers versus Oarsmen article https://fastermastersrowing.com/oarsmen-versus-rowers/ Bend a Rowing movie by Daniel Pallotta. Watch the trailer https://vimeo.com/ondemand/bend 16:00 process-oriented athletes and goal oriented athletes. Has Covid thrown you off schedule? 19:00 get ANY race practice it will help you. HOCR remote race announced https://www.hocr.org/remote-event-announcement/ 22:00 Drills for the entry. practice sitting at the top of th slide and get comfortable there. 25:00 The "Catch" drill to help to bury the blade before initiating the drive.
What's your boathouse/club doing to weather the pandemic and safely invite members back?
Our special guest for this episode is Director of Rowing Programs for the George Pocock Rowing Foundation, Padriac McGovern. Padraic has been a thought leader throughout the COVID crisis, approaching shutdown and re-openings and future planning in a thoughtful and collaborative manner. Padriac also runs two of GPRF boathouses and is in the midst of opening a third.
We've also invited several rowers and club managers from across the country to discuss post-shutdown boathouse recovery. You can offer your own experiences, best practices, and ask questions in real time in the event on Rowing Chat YouTube channel and Facebook page!
PLUS: Rowing News Roundup with Kymberly Reynolds (ROW)
A brand new rowing competition just being launched. Be the first to hear about it from Alix James, President and CEO of Nielsen Kellerman.
Timestamps 1:00 Background in sport - NK founded by Alix's stepfather. 03:30 NK was the first company to do rowing electronics as a business. Friends with Ted Nash whose crew used a home made amplifier system. Paul Nielsen fixed it - but suggested he could make a better amplifier. Later added stroke rate and timing. 04:50 British founder chose the "Cox Box: name which is tongue in cheek from Alix's father who was also a Gilbert and Sullivan fan. Concept 2 had made the rowing machine but hadn't worked out how to output wattage onto a screen. 06:00 The 500meter split was invented in 1981-82when Dick, Peter and Paul went for a run and were looking for a way to make the rowing machine output meaningful for rowers. It is aligned to the wattage / speed translation for a heavyweight mens 4- boat speed. 08:30 Many rowing companies date from late 70s - 80s, it's not a coincidence that Title IX exploded the women's rowing programs. 10:30 The Summer Regatta Series. Use The Link Log Book and livestream data to enable anyone to watch worldwide. https://nksports.com/speedcoach-summer-regatta-series 14:00 The incremental approach to building the functionality - you need a Speedcoach GPS and Training Pack. The first race is 2,100 meters - modelled on Henley Royal Regatta. Use the Compete tab on the website to find the details. 22:00 There is a goal to add local rowing courses into future races. In future filtering in the Log Book will allow age, sex and weight rankings. They also want to put an out-and-back race option. They hope to create a standing all-time leader board of events and a directory of rowing courses worldwide with a map of pins. 35:00 Contact Alix info@nkhome.com or Charlie Biddle cbiddle@nkhome.com with any feedback.
Robin Dowell is mainly known as the coach of Swiss World Gold medal winning sculler, Jeannine Gmelin. He talks his journey as a coach from being a nearly-national team athlete from the British World Class Start programme through school, junior and international team coaching.
Timestamps 02:00 My personal journey as a swimmer into rowing as a talent identified athlete. It’s the coach’s job to make you enjoy it and keep you coming back. I joined World Class Start thanks to Peter Shakespear. 0800 Understanding what it’s like being around world class people. They U23s needed a stroke side substitute for their seat racing and I got to go. That was my big break to step up which lead to the 8 for the European Championships. 12:00 Pulling together great coaching role models and experiences. Henley Royal Regatta is another higher level of performance. 17:00 I tried to win Henley another season in the 4+ including having an infected blister on my hand You may feel like a wet lettuce…. You’ve always got to bring your best to the race. 22:00 I decided to join Leander Club 25:00 When you find a pairs partner and it goes well it’s good You never want to stop. 28:00 Execute to a high level of proficiency - the fundamentals. We got our performances by repeating a pattern every outing. Look for www.row.tv for archive footage of Henley Royal. 32:00 Playing “What Ifs” when watching YouTube rowing videos of races. 35:00 Switzerland Head Coach job was advertised after Rio in 2017. I had 4 athletes show up on the first day. Centralised training was from Wednesday to Sunday at Sarnen Lake. 43:00 Junior team in GB is more of a manager and education role In Switzerland it was different - I coached every day. My core focus was on the athletes. 44:00 Jeannine Gmelin - she asked me what she could to to prepare for my arrival. Everything builds on the layer before 50:00 Transferable skills from life and other sports. Ask, use them at the World Championships in Sarasota, FL. Jeannine won a gold Contact Robin at www.dowellperformance.com Instagram @dowellperformance Twitter @dowellperformance or @robin_dowell
Marlene and Rebecca discussed Timestamps 03:00 Rethinking the Olympics - what’s the purpose of it? Striving to achieve the highest potential you can. Dame Katherine Grainger on rethinking the Olympics https://open.spotify.com/episode/1VG3FAbAVWZsUIYKqBbFFn?si=efZQWup1TNa2sc8iRY1sLQ 07:50 The Economist asks if electronic sports should be included in the Olympics https://www.economist.com/leaders/2020/06/27/why-the-next-olympics-should-include-fortnite 16:15 Volker Nolte on the Olympics https://rowing.chat/volker-nolte/ 21:00 Sculling to lose weight. Obviously this year it is not possible for sweep masters teams to get on the water. So I have taken up sculling, is three times a week sufficient for weight loss? How many times a week were you sweep rowing? Number of calories you need for weight maintenance how to calculate for your body weight. 26:00 July’s Faster Masters program - technique module backing into the catch drill which builds on the erg suspension drill from last month. Performance module is Quick Boat Set Up for shared boats and the Bonus is a rigging challenge. 34:00 Elizabeth Bugert asked Does anyone know if you can connect a Garmin watch and Speedcoach on the same HR strap? If yes, which straps would you recommend? Garmin Vivofit https://amzn.to/3i2wLKe Garmin Foreunner 935 https://amzn.to/3idgYZc NK Speed coach https://amzn.to/2Cz8efp Garmin HRM Dual https://amzn.to/2CCyuWd Wahoo https://amzn.to/38d84X7 Polar H10 https://amzn.to/2VAtGHR Coxmate GPS https://www.coxmate.com.au/product/coxmate-gps-2/?v=8e3eb2c69a18 43:00 Katherine Gross started a discussion on the Masters Rowing International Facebook Group What fun/creative/meaningful/random/perfect/legendary name did you give your shell?
Rower, author, & speaker Arshay Cooper joins me to talk about how a group of all-black high schoolers in a rough area see a boat on campus one day and against all odds, become unlikely teammates that learn to trust and work as a very different kind of crew. Arshay's infectious energy and stories about finding his voice through rowing with athletes from many rival gangs is a do-not-miss story that made it to the cover of the newspapers and garnered attention from around the world!
Arshay's book "A Beautiful Thing" releases June 30!
Arshay Cooper Instagram: @arshaycooper
Whitney's Instagram: @IronWillWhit & @TheCandidCox
Michael from Chicago Rowing joins me to discuss how AWESOME the gay Games are and what the realities of LGBTQ+ athletes still deal with. This humbling episode really shows us how federations still don't know how to "deal with" certain issues (this was fascinating!), how creative clubs are getting to recruit and include minorities and LGBTQ+ athletes, and SO much more!
Gay and Lesbian Rowing Foundation: https://www.glrf.info/glrfcentral/
Stonewall Regatta: https://www.stonewallregatta.org/
Gay Games: https://gaygames.org/
At Ready, Row! USA, Pride Month is all about inclusion and opportunity, supporting your friends & teammates in this amazing sport.
Guests include Aquil Abdullah, Olympic and Hydrow athlete. Hydrow's virtual reality rowing featured 8 workouts, one for each color of the Pride flag (hydrow.com). Also invited is Brian Todd, founder and executive director of the Gay & Lesbian Rowing Federation. You may have seen him at regattas or the USRowing convention, inviting people to sign the Rower's Pledge (glrf.org).
PLUS: Rowing News Roundup with Kymberly Reynolds of Recovery on Water (ROW) Hashtag: #ReadyRowUSA
Concurrent Training in Rowing presented by Dr Koen Levels of KNRB the Netherlands Rowing Federation.
The full audio for this presentation are on www.rowing.chat
Koen Levels is a former PhD student of Human Movement Sciences. After his PhD in thermophysiology, he worked as a postdoc on a project on concurrent training in rowing at the Human Movement Sciences department at the Vrije Universiteit Amsterdam (VU). At this time, he is employed by the Dutch Rowing Association as an exercise physiologist. In that position, he is involved in monitoring and physiological testing of elite rowers.
Power, Pulse rate and Perception as a telling trinity in training monitoring of endurance athletes.
The full audio and slides for this presentation are on www.rowing.chat
Stephen Seiler received his doctoral degree from the University of Texas at Austin. He is past Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Sciences at the University of Agder in Kristiansand, Norway. Currently, he is working as a full professor at the same institution. His research interests include exercise physiology and training adaptations, particularly to endurance training for cyclists, rowers, XC skiers, orienteers and distance runners. Slide deck https://www.slideshare.net/rcaroe/power-in-rowing-symposium-stephen-seiler?qid=bdde449d-1cc4-48d4-9612-1c6bdbc4fadd&v=&b=&from_search=2
In search of effective feedback variables
The full audio and slides for this presentation are on www.rowing.chat
Lotte Lintmeijer finished her research master in psychology at Utrecht University. In 2013, she decided to leave her comfort zone and apply for a phd position at the Human Movement Sciences department at the Vrije Universiteit Amsterdam (VU), on a project at the interface of sports performance, biophysics and motor learning, and all that in the context of rowing. Even though she did not meet the job requirements in a strict sense, she was hired. Now, she has successfully finished her PHD. In the coming months she will start as a sports data scientist at the TU Delft on the project: “Sport Data Valley”.
Lotte's slides https://www.slideshare.net/rcaroe/power-in-rowing-symposium-lotte-lintmeijer?qid=bdde449d-1cc4-48d4-9612-1c6bdbc4fadd&v=&b=&from_search=4
Marlene Royle and Rebecca Caroe discuss drills as part of rowing practice for masters rowers.
Timestamps 03:00 Silicone wedding ring Silicone wedding rings Men https://amzn.to/2V5tIqH Women https://amzn.to/2YjEbRp
06:50 Carol Daley’s question I’d like to hear Marlene Royle, Rowing Coach discuss a little more in depth about inboard and its relationship to rigging. Goal of rigging is to have a longer stroke / time in the water. Effective stroke length incorporates physiological comfort. 16:00 changes in rigging should not create pain or aches 2-3 days after you make the change. 22:00 New to the 1x tip is get a good posture in the boat - get a correct placement and correct extraction of the oars. Get your own oars allows for customisation of rigging. 27:00 When to incorporate drills into your practice. The role of drills. Drills for crews are about blending timing and rhythm. Early in the session your attention is at a peak. 31:00 The push and pull drill.
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Kristin is a lightweight rower who discusses with Rebecca how to be successful at rowing lightweight and improving your 2k.
Timestamps 02:00 Background in rowing and professional personal training and fitness training for women and weight loss. 05:00 Pacing your 2k correctly. Knowing what not to do is important. Physiology - lactic acid flood hurts and the 3rd 500 is a suffer fest. 07:00 Have a strategic approach. The ideal approach is to get on a pace you can sustain and a little bit faster at the end. 10:35 When you drift off the target split. Mental strategies to follow. 12:50 Physical strategies - focus on rate. 1430 Being a successful lightweight - coaches need to get educated. Create a plan for yourself 16:30 Write a calendar for your weigh in - 8 weeks in advance. Weekly target weight loss. Build healthy eating habits. 23:00 Coaches need to learn. Systematic ways to lose weight. They might go faster while losing weight. It's an opportunity for athletes to get to know their bodies. Learn how much weight you lose when asleep. 26:30 I weigh in once a week. Self-talk what does it tell you? It's not your self-worth. 33:00 Top tips for team support - knowing ourself is key. What does your crew mate say that help or hider? Always frame remarks in the positive. 37:00 A moment when I really botched it. 38:00 My best race ever. Luzern 2012 in Womens Lightweight double sculls WL2x where top 4 finish was our goal, 42:00 Free 2k erg testing resource checklist - download it https://kristinhedstrom.com/2k
There's both corruption and racism in rowing. Saul Garcia is a former Mexican team international lightweight athlete. Having studied in Canada and trained in the national development squad there, he has a unique insight into the differences between both systems.
03:00 Background in rowing - I chose University of Victoria in Canada for my rowing career. Howard Campbell was my training partner. https://govikesgo.com/sports/mens-rowing/roster/coaches/howard-campbell/112 10:30 The differences between Canada and Mexico rowing. We “tropicalize” rowing in Mexico 07:00 I just asked Mike Spraklen if I could join his group in Canada. The Mexican system has less structure. In Canada people and careers in rowing after university; in Mexico it’s juniors. I was too serious for Mexico and spend as too light hearted for Canada! 15:00 Kenia Lechuga Alanis is the most famous Mexican rower - she’s from Monterrey who row on a windy dam but trains in Mexico City on the man-made basin. It’s really flat water. She is fearless! 18:30 Corruption in rowing. It’s a sad topic. In Mexico public funds were used to fund the President’s Federation and lifestyle. 22:30 The Canadian corruption is more sophisticated. Giving jobs to people for years who pander to their interests while athletes have to fund raise for their expenses. $6m spent on salaries while athletes have $1500 per month to live on. 24:00 Is there systemic racism in rowing? There is no program for First Nations or inner city kids in Canada, Rowing Canada posted on Instagram about their “Podium Program” and I was one of only 2 non-white athletes on the team. The other was Chinese Canadian. 30:00 The old boys club. In Mexico it is much more open and the people are changing in leadership. In Canada you don’t rock the boat. You get punished if you throw rocks. It’s more the coaches, There’s always someone else willing to take your slot on an olympic team. 33:00 Can athletes initiate change? Alumni and current team athletes need to speak out. Question decisions and funding; form a union for the national team. Alumni with resources need to get involved. Scholarships or your own club - agglomerate around a goal.
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Marlene Royle and Rebecca Caroe answer your rowing questions. [Ask Me Anything]. H
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Timestamps 03:16 AMA and please comment. 05:30 Should you vary racing starts by weather or boat type? Your start is 2% of your race in a 1k. So it's not very important in the big picture. Practice your starts square blade to check you are being effective and have clean transitions. 10:30 The Danish Women 4x in 1996 start sequence. Our job is to follow the stroke 15:24 The best race Marlene ever had in Aiken, South Carolina in a single. "I remember thinking tap out a fraction earlier for the first 20 strokes. Keep the wheel spinning." 17:20 If you have a peak race, go back 24 hours and identify what you did to set you up for that performance. You need to learn how to turn on / off your stimulation depending on what type of racer you are. 20:50 The concept of work through the pin. The arc of the handle and where the blade is set in the water. The time the blade as adequate force on it during the stroke cycle. For your rigging - draw a line through your 2 pins and set your footstretcher so when you're at full compression the centre line of your hip are at least level with the line. Or slightly to the stern. You can work on the catch angle later. 30:30 What is VO2 and why do you need to row slow and fast to train it? Create the metabolic conditions in your muscle cells with training. Increase capillary density in your muscle cells. When racing for masters you race multiple times a day. The person with the best recovery ability will win more races on the last day. 37:15 Will a blade move bow-ward over the course of the drive from the catch to the release? Yes just as the blade is entering and getting loaded up. 41:00 Rowing in salt water you are slower is this resistance training? 43:00 Rebecca's Stuck at Home Rowing Club t-shirt arrived. Thanks to @SquareBladesRowing https://squareblades.com/ 45:00 Sculling tip for 1x if you are new to the single scull after lockdown - pausing at the finish drill. Check your handle heights and spoons are on the water. Also check your elbow position. 50:00 We can help rowing businesses recover from lockdown. Send us your favourite product's URL so we can build the giant #RowingSale page 53:00 For rowing in rough water should you stay long or shorten the slide - which works best? 56:00 Messages from listerners in Sweden, Oregon, Australia, Scotland 58:30 How do you stay light on the seat and remind yourself to do it? Use your glutes. The Drive Suspension Drill is part of the June 2020 technique lesson in the Faster Masters Rowing subscription programs https://fastermastersrowing.com/our-courses/
Fergus Mainland from Junior Rowing News (UK) and I talk about updates, what's happening during Covid (yes, things are happening!), races, predictions, and SO much more. Think it's not relevant to you if you're not in the UK? Think again. Follow @Juniorrowingnews for their new podcast and all the hot updates!
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Luke Walton from The Rower Academy cohosts an awesome show with me about getting into university as a rower and cox, especially during Covid. What do you need, what are the misconceptions, and what are the tips and tricks you might simply overlook that could help you out? Geared towards junior rowers and grads going back for more, this is definitely a show for you!
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Marlene and Rebecca kick into a discussion on how to row on rough water. Timestamps 07:00 Tips for new 1x single scullers. The Crossover hand position. Nest your right hand knuckle under the heel of your left hand 13:00 Sculling in rough water. Feather higher - focus on the release of the stroke and move fluidly round to crossover hands position. Relaxation - an active lack of tension. Lower body - let your hips adjust the balance with the boat hull. 20:00 Greece junior world championships - the "Hurricane" regatta. Relax your neck and focus on quality in a drill to improve your skill. 25:00 Square blade rowing as training for rough water. 31:00 Good drills for square blade rowing. What to do if you have a mental block? 38:00 Align and activate your lats using your scapula. Marlene demonstrates how.
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"The Strength Coach Roundtable" is rowing strength coaches Will Ruth, Blake Gourley, and Joe DeLeo. In this episode, we're joined by guest rowing strength coach and outreach coordinator of the Oakland Strokes program, Frank Clayton. Frank shares his knowledge and experiences of strength training with a large powerhouse junior program, his perspective on current events, and promotes the Rowers4BLM erg/jogathon fundraiser occurring Saturday June 13th.
Fundraiser: bit.ly/rowers4blm
Shownotes: https://rowing.chat/strength-coach-roundtable-17-black-lives-matter-guest-frank-clayton
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Martin has coached in UK, Ireland and Canada, a specialist in mens sweep he won Olympic Gold in Sydney 2000. We talk leadership, governance and good coaching.
Timestamps to the show 03:00 Background in rowing 05:30 from Imperial College in 1995 where Bill Mason was coaching GB womens 8 09:30 How does junior rowing need to change to support rowing up to its Olympic peak? Do junior medalist become senior medalists? 18:00 Age group rowing and making ability the decider for crew selection 22:00 Year 12 is the finale of school and this year there's no Canadian Henley so they join clubs 24:30 Comparison between UK, Ireland and Canada for their international rowing system. 30:00 What you need in sport - at lower levels people putting things in place to catalyse action 35:00 Sanita Puspure's development as an athlete 39:00 My 1997 life lesson in understanding athlete resilience and injury to survive the training. 45:00 The expectation set by Governance in rowing is critical. Rowing suffers from homophilia - recruiting in your own likeness. e.g. no debrief after the Olympics is poor governance and poor leadership 52:00 Was the technique you coached at ICBC different from Billy Mason's Janousek inspired technique? Harry Mahon helped me take the coaching to another level. 56:30 How did you teach the harmony with the boat? Power wasn't the solution - you need efficiency too. 1:00:00 Jurgen Grobler's programme made the guys strong. After Cologne World Champs I spoke to Thor Nilsson and Jurgen and the power wasn't yet right. We assessed recovery and how to time the training sessions. 1:04:00 Bert Cocu asked are there countries with their own rowing style? When you rate over 28 all the crews start to look the same 1:10:00 How to blend styles to make a national rowing technique 1:13:00 Robin Williams said the best way to row is to be in a boat with better athletes. The second best way is to be side by side with a better crew. The third best way is to coach. 1:11:00 I just want people to enjoy moving the boat.
Denise Aquino and Patricia Lyne started a podcast Rowing in Color to support equality of opportunity for athletes and to teach good practice.
Timestamps 02:43 Introductions and background in rowing 06:00 Why start the rowing in color podcast? 08:00 Issues we are trying to highlight. What are the ground rules for coaches and athletes? 10:00 Who you have interviewed. What's the one thing you want your white coach to know? 14:00 Common themes - how to vocalise your thoughts. Fear of backlash for having opinions. 20:00 Denise's story. Not getting seen as a coach. 23:00 Integration versus assimilation. 28:00 Actions to improve. First speak out; Second implement your own change. As a team form the solution. e.g. We don't take requests for lineups - we aren't DJs. 38:00 Diversity in Sport goal - have black male Olympic medalist in 2028 43:00 What can I do? Start with listening.
Contact @Rowingincolor on Instagram
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Marlene and Rebecca have recommendations for easing back onto the water, getting into a single scull gracefully and working effectively at rates 24-26. Timestamps to the show 06:00 Recommendations for easing back onto the water. 50 - 30 - 20 - 10. In week 1 do 50% of what you would normally have done before Lockdown; week 2 do 30% less than normal i.e. 70% of your normal workload, then week 3 is 80% and week 4 is 90%. 10:00 Charles River GPS Speed order event from Rowsandall https://analytics.rowsandall.com/2020/05/22/want-some-hot-singles-action-the-gps-speed-orders/ Here's a link to the challenge page on rowsandall: https://rowsandall.com/rowers/virtualevent/1995/ 14:30 How to get into your single scull from a dock 21:00 How to get into your single scull from a beach launch 27:00 Changing ratings in your boat - have a clear definition of what the commands (words) mean. Then also have clear calls in a crew boat. Know how many strokes BEFORE the change you will call it 34:00 How to make rate changes through the difficult 24-26 SPM range. Moving from strength to speed. The 15 stroke speedup drill.
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It’s our FIRST birthday. Marlene and Rebecca started Faster Masters Rowing a year ago.
Timestamps to the show 06:00 Frequency of episodes - should we stay weekly or revert to monthly? Let us know in the comments. 07:50 Ideas for substitute camps and regattas. Plan a weekend camp at your club. Friday potluck supper, Saturday row and get videoed, Do a video review on land. Afternoon paddle. Sunday row and video then go home. 10:35 Run a scrimmage regatta on your home water. Could use a time trial to find boats of similar speed first. 14:00 Steering to cover off your blind spot. How to look around and check where you are going! 18:15 Work out where in the stroke rhythm you do your look around. Practice on the erg indoors first Rebecca’s old rowing photos 36:30 Challenge - how to find your stroke rate without a meter.
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Robin Williams is best known for coaching the British womens pair to Olympic Gold medals in London 2012 and Rio 2016; and 11 years coaching Cambridge University for the Boat Race. A master technical coach, he talks about his new coaching business, technique videos and what it was like coaching Mahe Drysdale. He was previously on RowingChat in 2013 https://rowing.chat/robin-williams/
Timestamps 03:20 Introduction and background in rowing - as a lightweight for University of London. 11:00 Athletes want consistency, fairness and transparency in the selection process. 14:00 Coaching with Harry Mahon at CUBC. Our technical model. He was enigmatic and didn't coach the obvious stuff. 21:00 Robin's coaching style. Length and strong leg push, synchronisation, relaxation, creating rhythm and efficiency in the stroke. 24:00 The margins are made in a race by technique, mentality and efficiency. I have an affinity with people who are good but not yet brilliant. 27:00 Changes to the Olympic programmes - centralised venues. The quality of rest is crucial and recovery time is a limiting factor. Athlete care is now better understood. 31:00 Individualisation of the programme for erg and land training. 33:00 What did GB W2- change between London and Rio? 39:00 Coaching Mahe Drysdale - there's a risk that you cannot change as you age. What is his motivation? 44:30 I try to look at the boat first, not the athlete. Then the oars and lastly the athlete. Consider the observable mechanics and angles. Then find how the athlete thinks about moving the boat. 49:00 Be looking for what you don't know. 53:00 Williams Rowing Coaching - technique videos for coaches and athletes. https://www.facebook.com/williamsrowingcoaching
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Phil White is the co-author of Waterman 2.0 a book by Kelly Starrett about his journey through watersports, injury and understanding how human performance in repetitive movement sports like rowing can be optimised.
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Timestamps to the show 03:00 Phil White - professional author of books on human performance 04:30 How i met Kelly Starrett - The Waterman and a famous Crossfitter. I got injured deadlifting and watched his videos on YouTube 07:00 Kelly's waterman story - he couldn't feel his arm. His coach said "that's what happens" go and get surgery. So he founded Mobility WOD [workout of the day] 10:00 What percentage of injuries are preventable? Acute injuries are not preventable but many e.g. RSI you can mitigate severity and delay onset. Positions we should be able to achieve and maintain in our body. Train the antagonist movement to mitigate rowing injuries 13:00 How to prevent rowing injury. What hurts? what you've worked out; work down from the neck for 2-3 minutes per side per day on soft tissue mobility. 18:00 Lifestyle changes for overall wellbeing - sleep, cut caffeine 6 hours before bed time and fewer than 2 alcoholic beverages a day; sleep in a cold, dark room and as much as you can; get consistent sleep and wake times 21:00 Mobility with a full range of motion and sustaining under load. Combine with "know thyself" 25:00 Waterman 2.0 book link https://amzn.to/36eRMvC 26:00 number one daily practice - take a walk 29:00 Injury prevention exercises. Start with kettlebell deadlift, 2 handed kettlebell swing; One handed; Turkish get-up; leg strength and grip strength 34:45 What do do when you're injured. Active rest gives bloodflow for healing. But anti-inflammatories and ice blunt your body's "danger" signal and slow the acute recovery phase. It delays your return to sport.
Rebecca Caroe and Marlene Royle talk single sculling and the difference between balance and stability.
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Timestamps to the show 03:00 9 Weeks into Lockdown and we are getting back in single sculls 05:30 Back on the water and feeling muscle fatigue. What to do in your first few rows 10:45 Get into a single - even if it is for the first time 14:00 My first single - a Colley for Rebecca; a van Dusen for Marlene 23:00 getting in to a single for the first time. Confidence drills, handle heights, shift your weight to be centred. 26:00 Balance versus stability in the sculling boat. Early drills - row in circles with arms only. Row alternating oars port and starboard - snake down the river. Check your grip and relax your fingers. 31:00 Making 90 degree turns. Learning to back down - blade depth and boat handling and safety skills 34:00 should you turn your blades upside down when backing? 41:00 Why turn boats with simultaneous strokes and why turn with alternate strokes. 48:00 Sculling with oarlocks open drill. 52:00 What two things are you working on? Send us your key focus when you buy a video analysis service. https://fastermastersrowing.com/courses/video-review/
This week Leah Sass guest hosts as we talk all things Para Rowing. Leah was the coxswain of the Israeli National team para 4+ and dives deep into the differences in "able-bodied" and para-rowing, personality management, conflict control, messing up, and the amazing lessons learned as she took the 4+ to the medal stand on the world stage. There are SO many takeaways for coxes AND rowers alike in this eye-opening episode!
Marlene Royle and Rebecca Caroe continue to provide ideas and inspiration for rowers during lockdown.
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Timestamps to the show 03:30 The Week's happenings - how different countries and states are opening up 06:00 Advice about going back to sport after having Covid19 from a question from Gill Shaw. Consider your age, the duration of the Covid sickness and the severity. As a general rule if you've been off for 8 weeks it will take you 8 - 12 weeks to get back into fitness after any illness or injury. Plan a gradual return. Myocarditis is inflammation of the heart muscle and is a real risk post-Covid19. Check with your doctor that you have normal cardiac function. https://blogs.bmj.com/bjsm/2020/04/24/the-resurgence-of-sport-in-the-wake-of-covid-19-cardiac-considerations-in-competitive-athletes/ 15:30 How to make a crew when older masters have fixed up squads already? A question from Kath McGuckin 22:30 How to determine ideal set up for foot stretcher/what is the ideal alignment of the pin w to knees at the catch & how to determine collar placement/ideal inboard and outboard for single and quad. A question from Karin Fecteau 36:00 Marlene's photos from her rowing past.
Global erg contest https://www.rowerschoice.com/post/rowers-choice-to-launch-the-first-ever-global-virtual-rowing-challenge-following-the-success-of-erg
This week on the CCC, it's another DUTCH EDITION with coxswain and now-lightweight rower sisters Julia and Emma Groenveld. I butcher the Dutch and they provide some cool insight on what their Netherlands-based club does to help coxswains get better when most coxes are left to their own devices to learn the craft AND be expected to perform.
we talk resources, strategies, how to use your athletes and even your "competition" to learn and get better. This episode is jam-packed with fun and strategies, so I hope you enjoy this one!
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Guin Batten is a legend in womens rowing - she has worked so hard to get to the top of the flat water sport and is now actively working to expand into Coastal Rowing making it an Olympic sport.
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Timestamps to the show. 02:40 Background in rowing and outrigger canoeing. FISA elected representative and chair for Coastal Rowing Committee and Womens Eights Head of the River Race in London 08:35 Rowing on the sea goes back a long way. In 20 years FISA started by the French who set the boat dimensions for racing. Test World Championships in Channel Isles was run 12:00 Ocean Racing Adventuress - Tallisker Whisky Challenge is now an annual event with 30+ boats. And the Great Pacific Race from Monterrey Bay to Honolulu and the Drake Passage Crossing from NZ to Chile. 15:50 Beach Sprint Race Format is about getting the audience more involved. Be part of the Beach Games movement - simple, fast, exciting, sharp. The event needs 5 boats in 3 categories 1x, 2x and 4x. It runs a format whereby the quarter, semis and finals are all back-to-back giving 3 races in 25 minutes. 21:00 Becoming a waterman or water woman is key. There’s more skill and agility than on flat water. 25:00 Boat types - the solo (1x), double scull and coxed quad all have a maximum weight designed to keep costs of boats down. 5 manufacturers now make coastal boats. 30:45 What comes next to broaden the sport? Sprints are possible, more events especially multi-sports. FISA added coastal to the Youth Olympics in Senegal 2022. 33:00 Losing 72 Lightweight rowers from the Olympic programme after Tokyo; Guin is working with IOC and FISA to add coastal rowing for those places. It adds value not costs. 36:00 Get inspiration from surfing race formats. 38:00 IOC will get a coastal format which may be endurance or sprint racing. 42:00 How to get involved
Faster Masters tips for continuing to find enjoyment in rowing during lockdown Marlene Royle and Rebecca Caroe focus on the difference between oarsmen and rowers
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Timestamps to the show 02:45 Poll on Facebook group - Masters Rowing International - when do you think you'll be back on the water? 06:50 The difference between oarsmen and rowers. It's a philosophy - culture, etiquette, a way of life. 17:01 Read biographies of rowers and coaches. Read Steve Fairbairn on kindle or Paul Wilson's "Modern Rowing" published in 1969 25:00 A rowing Tale from Henry Trotter, 2018, entitled "Easily" 32:00 Balance Exercises for masters rowers. Marlene explains 2 for you to try 41:00 Power naps as a way of overcoming lethargy and negative thoughts caused by lockdown. Count slowly up to 20 and back down.
Till next time please tell your friends, subscribe and leave us a review.
"The Strength Coach Roundtable" is rowing strength coaches Will Ruth, Blake Gourley, and Joe DeLeo. In this episode, the trio discuss Blake's new book on ankle mobility for rowers, the importance of the ankle for rowing performance, and how rowers and coaches can address this area for better rowing performance and decreased risk of injury.
Buy Blake's new book here: https://www.rowingstrength.com/store/p12/book.html
Part of the RowingChat network and the 8,400-member Masters Rowing International group on Facebook. You can subscribe on our website www.rowing.chat to receive notification of upcoming shows or send in news tips, and listen to other shows in the network wherever you get your podcasts.
It’s time to geek out! Join us as we talk to Kevin at Concept II to talk about the new Comp Blade. Get some history and technical insight into rowing oar design and innovation.
Ben Booth is the founder of Rebel Row - he started rowing on the ocean as a child - with a small diversion into flat water rowing, he is now back doing what he enjoys most. He is designing and building a FISA approved coastal rowing single scull. At the end of these show notes are links to Ben's videos and instructional blog with Coastal Rowing Technique articles.
Timestamps 02:34 Background in rowing 07:50 Rough Water technique in a rowing scull - read Ben’s blog where he explains a lot https://rebelrower.com/blog 09:30 Ocean Rowing Technique basics - how to get in the boat if you fall out. This is skill number 1. Finding breakers to practice rowing through https://rebelrower.com/blog/2020/2/8/re-boarding 11:30 You need a bulldog mentality. Just gun it! Take a glimpse over your shoulder. Know when to stop and de-power at the base of the wave. Throw your weight forward to weigh down the bow. 15:00 Bracing into the wave and surfing it sideways. Amount of zen is high. 21:15 Rounding a buoy is the biggest physiological challenge of coastal rowing. 23:15 Building boats. The FISA class rules are broad - depth, beam, length and weight. This opens up the sport to creative boat design 28:30 Guided tour of the Rebel 1x single scull - Reverse bow - for piercing the smaller waves - High flare bow canvas to give lift - Cockpit as new components - Seat wheels are wide and slide tracks are convex - Foot brace is wider at the foot stretcher to give improved ergonomic case. - Vertical heel cup adjustment on foot stretcher - No fittings pierce the hull 40:00 Adjustable fin - from the inside of the cockpit. You can put the boat down on a beach after lifting the skeg so no tyres or trestles are needed 44:00 Water drains out of the sides the “Darth Vader” design section. Stern deck is high with no transom 47:00 Try the boat 50:00 A ballast box design will go under the seat to take the boat weight up to FISA minimum of 35kg / 77 lbs 53:00 Youth Olympic Games in 2022 in Senegal includes coastal rowing. Contact Ben rowcoastal@gmail.com
Ben’s videos Whitewater. Here I'm negotiating the endless whitewater of a massive breaker. I made it through this staying upright, but came out the other end with another broken rigger! https://www.facebook.com/rowcoastal/videos/2557415624487828/
Stern View. This includes a fun end-over-end capsize (sort of a cartwheel in the boat!). These waves were moving very very fast, from 60 mph winds https://www.facebook.com/rowcoastal/videos/294291274778699/
Bracing. Here I show how to take a breaking wave sideways. Generally, it is considered "unsafe" to take big breakers over the side. With the right techniques, its actually quite possible and a heck of a good time https://www.facebook.com/rowcoastal/videos/300168640915848/
In the Rip. Caught in a rip current, which dragged my boat underwater, leaving me to row out of it with a submerged boat https://www.facebook.com/rowcoastal/videos/273709750024020/
through the surf. Beautiful winter breaker https://www.facebook.com/rowcoastal/videos/427470931020397/
Faster Masters Rowing podcast for surviving training during Lockdown. Marlene Royle and Rebecca Caroe focus on gratitude and enjoying the process
Sponsors First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps to the show 02:00 Marlene has a surprise for us. The Up The Pond Song from St John's Regatta Newfoundland 08:00 Gratitude will help us through - and love the process 10:30 Do you need an extra motivation boost? 13:15 Rowing training is supposed to be hard. Marlene says "I never writes a workout that I haven't done myself." 17:00 Gratitude and Anzac Day / London Marathon erg fund raising for charities https://rowing.chat/rowing-for-charities-during-covid-19/ Coming back from missing sessions or injury - you need to allow a similar amount of time to get back to where you were before you stopped. 24:00 Rowing Resources during Covid19 https://fastermastersrowing.com/useful-links-for-rowers-during-covid-19/ A local Invercargill lass who was taking Pilates (mat classes) https://www.facebook.com/groups/538059733752366/ Gondola rowers in Venice delivering groceries during Covid19 https://people.com/human-interest/female-rowers-venice-using-gondolas-deliver-groceries-coronavirus/ Concept 2 Global Marathon and Century Challenge May 1st - 15th submit your score https://www.concept2.com/skierg/motivation/individual-marathon 30:00 Rowing Books list https://fastermastersrowing.com/best-rowing-books-2020/
This is the video version on an AUDIO PODCAST
On another Dutch edition of the Candid Cox Cast, Henley Winner and Okeanos coxswain RIANNE KOOMEN and I talk about how to race difference distances!
Follow Rianne on Instagram at @rianne_koomen and me at @TheCandidCox
Martin Cross talks about the 2.6 challenge. For UK Charities https://twopointsixchallenge.justgiving.com/ For NZ and Australians the Anzac Day Challenge (25/04) to row 2504 meters https://www.rowingnz.kiwi/Story?Action=View&Story_id=717
Please get involved, share this on your social media And tell one friend.... to tell one friend.... and then get them doing SOMETHING with you. Either donate or do a challenge AND donate. Looking forward to seeing the results.
Luke Walton is a US Olympian, alumnus of the Cambridge Boat Race and founder of Rower Academy who specialises in helping athletes get recruited to US Universities for rowing. https://roweracademy.com/
Sponsors First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps 02:00 Luke got started in rowing by flipping an open water single in San Diego RC. 05:50 Rower Academy helps young people navigate the US college recruiting process successfully. To improve your 2k; the mental game and strategy. 07:30 The Rowing community taught me a lot. How we became men and women - life lessons in rowing. 09:30 How I quit swimming - my parents asked how it made me feel when I had the conversation with my coach 13:00 The 3 rowing numbers that matter in getting recruited. GPA, SAT / ACT and Erg score for 2k as low as possible. This gives you opportunities to have conversations with coaches. 16:30 The 3 Rowing Numbers video https://www.youtube.com/watch?v=0d-i6PxjMFA 18:00 The next academic year is a crisis and an opportunity. Priorities for rowers during Covid19. Find motivation within yourself to move forward. 20:00 Hangups athletes face. At the start of the Sophomore or Junior year you should get started. It’s a long process. The concept of recruiting is new and attention and timeline needs awareness. The pressure cooker creates hang-ups. 22:50 Excuses for athletes. Always focus on external factors. If they complain about fairness consider lack of preparation. The journey is unique. It’s yours. But you aren’t the first athlete to go through recruitment. Loosen your grip and focus on process over outcome. 25:00 The one thing they can ask is did I do my best on that day? 27:30 How did I go to the Olympics? Because I decided to. 29:30 Teaching the mindset of opportunity. What can you control, today? Opportunity comes out of movement and doing. You can over-think rowing. This One Stroke, 33:20 Rowing is the greatest sport. Rowers are better people. How to make life skills. Ego check in rowing. We come from a position of we AND us. 37:00 Rowing is great for experiencing adversity before you meet the real world. 38:40 Rowing is a safe space to develop skills 49:00 Steve Gladstone’s coaching method - he has 3 pillars Crushing power; Impeccable technique and Great Morale.
Faster Masters Rowing podcast for surviving training during Lockdown. Marlene Royle and Rebecca Caroe ask - is the end in sight?
Sponsors First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps to the show 3:50 Is the end in sight? 8:00 Fall racing may happen. World Rowing is running the European Championships. http://www.worldrowing.com/news/new-dates-for-postponed-european-rowing-championships 12:30 Coaches take care of your personal life balance now. Athletes are more demanding of your time and attention. 15:00 Fun Faster Masters Quiz https://myquiz.org/ Code 186343 18:30 Surprise bonus for April is interview with Dr Connie Lebrun 23:00 US Rowing webinars - register if you’re a member or get them a week later if you are not. Jim Dietz, Steve Gladstone https://usrowing.org/news/2020/4/3/general-register-for-next-weeks-free-usrowing-weekly-webinar-series-hosted-by-yales-steve-gladstone-olympian-jim-dietz-and-more.aspx 25:00 Getting back on the water tips and listener comments
This is the AUDIO Version of the The Candid Cox Cast Podcast
Aranka Kops (cox of the Hollandacht or Dutch Men's 8+) and I chat about coxing men and how to be a better leader!
Follow Aranka on Instagram at @H8llandacht and me over at @Thecandidcox
Marlene and Rebecca continue their series supporting masters rowers who are training at home during lockdown.
First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps to the show 03:00 There has been a shift in mood this week - Going Stir Crazy 06:30 Manage your cortisol levels - stress hormones need moderating. Exercise easrly 09:00 the Pomodoro method of time management helps 10:00 Eating and drinking more - Put food in your diet with 'crunch' 11.30 Buy the Stuck At Home Rowing Club charity T Shirt for Medicins Sans Frontiers / Doctors without Borders Covid19 support. Last day to order is Friday 17 April. https://www.facebook.com/groups/2296574953776890/permalink/2347416495359402/ 17:30 GUEST Jo Francou - Australian former Lightweight LW2x World Gold Medalist, now teaching rowing postural assessments 20:00 4 favourite moves to improve Hip Mobility for Masters Rowers. 10-12 reps per side - reverse lunge - side lunge - Lying side to side knees [windscreen wipers] - Lying bridge - double or single leg Important to do these BEFORE rowing or erging 28:00 Watch out for a quiz coming up next week.
This week we talk to Richard Lund! The US Rowing Official and FISA hopeful talks about being more efficient and safe on the water in addition to some race rules we should ALL know that could help you off the starting blocks. If you're interested in hearing what it's like being an official or how to get involved, stay tuned!
Submit your questions on Instagram @TheCandidCox
USRowing - How to become a referee https://usrowing.org/sports/2016/6/29/6363_132107074076578662.aspx
USRowing Rules https://usrowing.org/sports/2016/6/19/911_132107067100117334.aspx
My email - richardslund1985@gmail.com Instagram/Twitter - @squadleaderlund
Marlene Royle and Rebecca Caroe do an extra podcast to keep masters rowers motivated during Lockdown training.
First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps 04:00 introductions and thanks to our Sponsors [apologies for the break in transmission while Rebecca's internet had a hiccup from 4 minutes to 7 minutes]. 07:45 A project - scan your old rowing photos and share to the Masters Rowing International Group 08:00 The Kiwi Pair book 10:00 Gavin Kerr's question - adjusting your training schedule for Quarantine and later racing season 17:50 Try Faster Masters programs - Covid-19 FREE training program and a paid program. Get it here https://mailchi.mp/701ab605e8f1/covid-19-rowing 19:30 Car topping a 1x to a local lake - should I do this? 25:30 Question about training zones. Coaching younger athletes on the erg who have trouble keeping heart rates in the aerobic zone 32:00 Coach Neil Bergenroth has Erg activities for kids which include STEM and science training https://www.coachbergenroth.com/concept2-rowing-ideas-for-rowing-activities-for-kids-at-home/
“It has been my philosophy of life that difficulties vanish when faced boldly.”― Isaac Asimov
Several leaders in the rowing industry are using their efforts and their warehouses to aid healthcare workers in the fight against the Coronavirus pandemic. Join us as we talk to Boathouse, NK and others about their efforts.
This is the video version of an AUDIO PODCAST! The podcast can be found wherever you get your podcasts! Sound improving as I get my studio set up! Thanks for your patience!
Chatting this week with Coral Kasden, cox of the PanAm 8+ and New York Athletic Club. After doing this for a long time, you make alot of mistakes. So how do you recover and save face? Find Coral at @Coralkaz and as always, find me at @TheCandidCox!
Today we talk with Judy Willman, daughter and Jen Huffman, granddaughter were instrumental in collecting information for the celebrated book on Boys in the Boat legend, Joe Rantz, and a subsequent documentary, "Us Against the World."
We'll also run an excerpt of the interview recorded when #ReadyRowUSA caught up with Jen & Judy at the Head of the Charles Regatta 2019. Listen and ask questions before, during, or after the live show!
Documentary Website: https://usagainst.org/ Documentary Trailer: https://www.youtube.com/watch?v=lK8S3wgmDEA&feature=youtu.be
Also check out “The Boys in the Boat - A Daughter Remembers” Judy Willman College Club Seattle - February 7th, 2019. This is the video of her presentation: https://youtu.be/K_tq7n3jLyo
Faster Masters Rowing Radio update with tips and ideas of how to stay #RowingFit during lockdown. Rebecca Caroe and Marlene Royle discuss new additions to the list at Useful Links for Rowers during Covid-19 https://fastermastersrowing.com/useful-links-for-rowers-during-covid-19/
- Android app BoatCoach https://play.google.com/store/apps/details?id=com.eiref.boatcoach&hl=en for running virtual ergathon events, or even just trying to do a virtual workout with a friend, you can live stream your workout to Facebook with your Concept2 workout stats overlaid.
A video of Sander giving live streaming a try is here... https://www.facebook.com/rowsandall/videos/863635080740191/ Instructions are here... http://www.boatcoachapp.com/blog/live-streaming-facebook/ - Nonathlon Website https://www.nonathlon.com/ A platform which puts all the rowers “on the same line” it is a free service. Just create a group and add new members. It does not require any maintenance, everybody just enters their own results there and it gives you points based on your gender, age and weight. Join the virtual ergomarathon event which ends 19th of April. https://www.facebook.com/events/1056120078098568/ https://keravanurheilijat.fi/soutu/v-ergomaraton/virtual-ergomarathon - PainSled https://apps.apple.com/us/app/painsled/id1069679171 and RowedBiker https://apps.apple.com/us/app/rowedbiker/id1435730481 apps. Regarding COVID-19, both allow users to work out virtually using existing social fitness games or training platforms like Zwift or Sufferfest.
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Nicola Austin and Ger Sheahan hosting live trainings EVERYDAY 8am NZT starting from Monday 30th March by Zoom. Make sure you've done your mobility and are ready to do the group warm up together. Also, it works best if you can use ear buds, but is also fine without. Join Zoom Meeting https://us04web.zoom.us/j/341387934?pwd=SzNRNzlNZi9tZEQ4VUlQaGhBQ2xkQT09 Meeting ID: 341 387 934 Password: Lockdown
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UK boat club emoji decipher competition by Thames Tradesmen's Rowing Club - be sure to read the comments! https://twitter.com/thamestradesmen/status/1244710876260765698?s=21 https://twitter.com/thamestradesmen/status/1244662765853249540?s=21
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Resources to keep your club going remotely https://www.britishrowing.org/2020/03/keeping-your-club-going-remotely-practical-advice/
Talking with Dan Beery this week! Dan was the 6 seat in the US Men's Olympic champ 8+ in Athens, world record holder, and on and on and on. We chat about the challenges of dealing with tough personalities and what takes a newer cox from ok to great to the best. Dan is so inspiring and has SUCH great stories from the Olympics and best coxes from the US. Follow along for more at @TheCandidCox or email your questions for future guests at TheCandidcox@gmail.com
Mike Davenport runs through his top tips for boat maintenance based on his blog on MaxRigging
Sponsors First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps to the show 02:30 Give your rowing equipment some love 04:44 Priorities 05:13 Love your Oars - clean handles and disinfect using fresh bleach in 1:9 ratio 09:00 Love your Electronics - check with manufacturer about disinfecting. Unplug them all and remove batteries 11:20 Boat Lights - leave them open so it stays dry 11:50 Boats - put on slings (not for longer than 2 hours). Check tracks / slides front stops as they are a great place for bacteria to live 18:30 Shoes - quick release or normal - remove from the boat, soap and dry 19:30 Apparel / kit uniforms 20:50 Launches - take the motors out of the water. Clean them 22:26 Safety Gear - PFDs in launches - and remember boat lights 23:40 Tools - check over and ensure they are dry and treated with oil 25:08 Buildings - boathouses - boatsheds. Are they safe and secure? Power and water check. Insurances are up to date. Vehicle and trailer registrations are up to date. 26:50 Budget - so many events have been cancelled. Review and check you have received refunds e.g. deposits for camps. 28:00 The Bottom Line
Our program today is full of tips and what you can do to stay fit for Rowing during Covid-19.
First a big thank you to our sponsors - if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/ Shirts from William Mahoney for athletic men https://www.williammahoney.us/pages/rowing-chat-1 RowingChat Listener survey https://rowing.chat/listener-survey/
Timestamps to the show 02:00 What's in the April Faster Masters subscription program https://fastermastersrowing.com/ 10:20 Training program during lockdown and self isolation. Get ballistic loading on your legs. Use a jump rope (skipping rope) or do sculling hops (harvard sculls with a jump) 13:30 Maintaining muscular balance and doing balancing exercises at your desk or kitchen counter. Yoga for Rowers book buy https://amzn.to/39pBErm 15:20 Endurance training - do the same amount of training as normal. This is key to staying in shape for when we DO get back on the water. 16:20 Watch your calories 21:20 Ideas for mental support while at home. Have a goal for the session. Stay focused on the present 26:00 Setting up a home gym link to article with all the items http://fastermastersrowing.com/the-perfect-home-rowing-gym/ Finding the right size swiss ball - thighs parallel to the floor 35:15 How to plan a training session. The rule of 4. 40:00 Summary and thank you for our live watchers List of apps / groups / online events to help during Covid-19 https://fastermastersrowing.com/useful-links-for-rowers-during-covid-19/ We will add in new ones - just message us.
Irish Rowing Podcast Episode 3, hosted by Niamh Hayes In this episode, I speak to Rowing Ireland’s CEO Michelle Carpenter who fills me in on how Covid-19 is affecting rowing in Ireland, including its operations, how it’s affecting clubs and athletes. With the cancellation of many world and Olympic qualification events, how are the high performance athletes dealing with it and what will qualification look like for those who haven’t qualified already.
During this time, it is important to look after both our physical and mental health. Below are some useful resources: Indoor rower training plans are available at https://www.concept2.co.uk/indoor-rowers/training/plans-and-resources Take part in the World Erg Challenge http://www.worldrowing.com/events/2020-world-erg-challenge/event-information Rowing Ireland workouts with Kenny McDonald https://www.rowingireland.ie/rowing-ireland-workouts-with-kenny-mcdonald/ Rowing Ireland daily nutrition tips https://www.rowingireland.ie/daily-nutrition-tips/ Sponsors https://www.rowing.chat/sponsors/ https://www.williammahoney.us/pages/rowing-chat-1 Listener survey https://rowing.chat/listener-survey/
The world has changed, but we can still wish everyone a Happy St. Patrick’s Day!
This week we profile Kieran McCarthy, author of "Something in the Water: How the Skibbereen Rowing Club Conquered the World"about what has made this club successful long before the O’Donovan Brothers learned to row like a dog. Plus news from USRowing and a few more books & strategies to help you keep sane and training through the current global health crisis.
Stay well, everyone!
SUBMIT YOUR CLUB NEWS: https://forms.gle/mo7DqyyrBZBJbyGJ9 SUBMIT GADGETS & GEAR: https://forms.gle/CYydX6w6MzTMwA7j9 SPONSOR DEALS & DISCOUNTS: https://rowing.chat/sponsors
"So much fun, you'll barely notice you're alone in the basement," promises correspondent Ryan Worth of UT/Chattanooga, who's leading this special episode.
Rowers understand the benefits of this sport go well beyond competition. In these trying times, let's come together as a community to do something fun while continuing to enjoy the physical and mental health benefits of rowing and friendly competition.
All you need to participate is a Concept 2 ergometer, internet connecting, and a little sense of humor.
GPRF – Bringing Boathouse Leadership Together
We'll be talking with Heather Alschuler of the George Pocock Rowing Foundation (GPRF) for a preview of their March 23 boathouse leadership teleconference about the COVID-19 outbreak.
There are many questions surrounding the response and game plan of a boathouse through this unprecedented pandemic. No one has all of the answers at this time, but sharing ideas, asking questions, and remembering that we are all in this together, can be a beneficial and valuable result of this virtual gathering!
GPRF will be joined by Dr. Kevin Alschuler, Associate Professor at UW Medicine, to discuss how to cope with uncertainty. He will be sharing some valuable strategies that will be helpful for yourself, staff, coaches, and members.
No one can see what the future holds; however, we can come together, learn from each other, and be a part of an incredibly strong and supportive rowing community.
For further details, contact heather@pocockfoundation.org or visit http://pocockfoundation.org/
John Nunn is a living legend - a US Rowing sculler who took bronze in 1968 at the Mexico City games where many struggled in the high altitude. He tells us some of his best rowing stories. Every Games has its dramas but John came face to face with burnout during his Olympic final.
Sponsors As a man do you find it hard to get a dress shirt that actually fits your rowing body? Rowing Chat introduces William Mahoney the specialist shirt maker for athletes. Get started with an exclusive Ten percent discount coupon Rowingchat10
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Timestamps to the show 03:20 Introduction and background to rowing. From playing cricket in high school to Cornell recruited by Bill Stowe. 09:00 Michigan training for Mexico games. I put a 50lb sandbag in the front seat of a tandem kayak 12:00 Training in 1x there's so much more technique in a scull. Training at Longbeach CA 16:20 Meeting Lee Iaccoca at Ford (Ford vs Ferrari Movie) in Summer 1965. 18:30 How I met Bill Maher, my 2x partner on the Detroit river 21:00 Trials for '68 were in Longbeach on the 1932 Olympic rowing course. My starboard pin was bent. 27:22 We won the 2x trials and went to Mexico as Olympians. We did altitude training at Gunnison Colorado. 31:00 People were passing out all over the place once we started competition in Mexico 35:00 Our Olympic 2x final. Nobody knew when to start racing - it was really easy for first 500m. The Dutch decided to go for it - we were slow to respond 41:00 Becoming a coach at USC. There was a womens rowing announcement from FISA that the Olympics in 1976 would have womens rowing for the first time. I decided to row myself and coach the women at the same time. 46:00 Jim Dietz was the 1x and I watched his heat when he raced Sean Drea from Ireland - It was a ripping headwind 51:00 I meet the Romanian 1x on the bus to the course. He tells me he's thinking of defecting and needs my help to get his suitcase out of his room at the Athletes Village.
John Nunn https://en.wikipedia.org/wiki/John_Nunn_(rower) Bill Maher https://en.wikipedia.org/wiki/Bill_Maher_(rower)
Mark is nearly two years into his job as Chair and gives a frank interview covering the challenges facing the sport domestically and internationally.
RowingChat sponsors make this show possible https://rowing.chat/sponsors/ William Mahoney - dress shirts for athletic men Please complete our Listener Survey https://rowing.chat/sponsor/listener-survey/
Timestamps to the show 03:15 Background in rowing 09:08 Funding presents challenging changes for sport. It costs more to run a sport than you get from membership fees 10:30 Rising costs from governance and safeguarding. 11:55 Mark's vision for British Rowing - a stable financial position. After London 2012 British Rowing had over £9m in reserves and this is now less than £3m. Priority is to balance the budget. 15:40 there are 33,000 members white a 10,000 annual churn. but 700,000 people in UK use an ergo each month. 21:40 British Rowing Charitable Foundation launched November 2019 24:15 Friends of British Rowing link on website https://www.britishrowing.org/join/ 26:00 Shape Rowing's future - meeting in Birmingham 19 April. The decision making structure needs addressing. We need to speak to people in a less defensive and more human way. 35:00 BR owned events - the Awards, Indoor Championships. Principle of subsidiarity - decisions taken at the lowest possible level. 40:00 British Rowing Awards are 21st March the eve of the HORR. 53:40 Does the points system discourage club rowing? It does not - but the system is under review at the end of this season. 55:00 Qualification for the Olympics - we have done well. Final trials is next weekend. 58:00 FISA changes - lightweights will go out of the Olympic programme and in Paris 2024 there will be fewer athletes by 350 and an increase in the number of sports. Coastal rowing is likely to be introduced. The size of our community - social media followers for example matter to the IOC. 1:01:00 A Passporting System - Users would get a British Rowing card to demonstrate your skill and competence when visiting another club.
“The coach must … impart the secrets of the special kind of endurance that comes from mind, heart, and body.” -George Yeoman Pocock. This week, join us as we learn about the ErgEd Grant that brings indoor rowing to schools, as asst. producer Shannon Borum interviews Heather Alschuler, Erg Ed.
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Hear about how one program is empowering public school youth through sport, academic support, and mentoring. Caitlin Mance and George Rowley from Philadelphia City Rowing discuss the mission and effect of their renowned youth rowing program.
And as we wrap up our Black History Month coverage this week, we'll be featuring an interview with the accomplished Brannon Johnson, founder and head coach of BLJ Community Rowing in Philadelphia, known as perhaps the most diverse rowing club in the US.
SPONSORS: https://rowing.chat/sponsors
Welcome to March where our focus moves towards late winter training and preparation for head racing. How do rowers get and recover from repetitive strain injuries and some erg suspension drills to practice.
SPONSORS: https://rowing.chat/sponsors
Timestamps 03:25 What's on for March in Faster Masters Rowing subscriptions? 06:29 Why be a coach? Marlene and Rebecca share their journey to becoming a rowing coach and enjoying the process of teaching 17:30 Repetitive strain injuries and the factors affecting strain injuries for rowers. Differences between men and women 26:009 It takes 6-8 weeks to recover from a strain injury - better not to get injured in the first place 28:00 Transitioning onto the water after a winter on the erg. Keep the erg for your fitness and the water for drills and skills. Do combination workouts. Continue strength training in the gym 32:30 Erg suspension drills are great for this time of year. Heel pressure helps to activate the glutes. 40:00 Continue the suspension through to the recovery part of the stroke.
This year is 100 years of women rowing for Australia and my guest Margot Foster is one of their alumni. She explains how Rowing Australia is marking this historic birthday. Timestamps to the Episode 03:00 Background and history in Rowing 05:00 100 Years of Women rowing for Australia and the Interstate Rowing Regatta 09:00 The Queens Cup event and Centenary Dinner NOTE everyone is invited to the dinner link to buy tickets 28 March 2020 https://www.revolutionise.com.au/rowingaus/eventsregister/54426/ 12:20 Women in Sport in Australia 16:00 the Story of the last 100 years history book by Judy Buckrich to be published https://judithbuckrich.com.au/books/ 17:50 Seoul Olympics . 19:15 Margot's story of injustice in selection between coming 3rd in 1984 Olympics
In the second episode of the Irish Rowing Podcast, I look back at the Irish Indoor Rowing Championships and we hear from Joe Cantillon who runs the event. I look at how the Irish athletes performed at the recent World Rowing Indoor Championships that were held in Paris, France. It continues to be award season so I do a rundown of the latest winners. I talk about the high-performance trials and how the weather has been affecting many events across the country. There's news about the Irish Rowing Championships and the Irish School Regatta, as well as the new Rowkyo initiative launched by Rowing Ireland. And I look at some upcoming river, coastal and offshore events, as well as a preview of the World Rowing Virtual Indoor Sprints.
Thank to to our sponsors, Faster Masters 12 Week Training & Prygl Rowing Camps https://rowing.chat/sponsors http://www.iirc.ie/ https://rowfit.ie/ http://www.wrichparis2020.com/en/ https://www.youtube.com/user/WorldRowingFISA https://www.rowingireland.ie/rowing-ireland-is-launching-rowkyo-in-preparation-for-the-2020-olympics/ http://www.worldrowing.com/events/2020-world-rowing-virtual-indoor-sprints/event-information
Sun, wind, waves, boats - who wouldn’t want to be in the Bahamas doing coastal rowing right now? This week Coach Michael Knowles and the kids at Skullers Rowing Club reveal what’s magical about the only rowing club in Exuma, Bahamas - and how they built the boats they use! PLUS: News of the Week with Kymberly Reynolds of https://recoveryonwater.org
Mike Davenport from MaxRigging talks how to learn boat rigging and the tools you need. Mike wrote THE book on rowing rigging - The Nuts And Bolts Guide to Rigging. Get it on his website www.maxrigging.com
Timestamps to the show 03:40 Background in rowing 05:15 Duct Tape versus WD40 08:00 New = Fast and Old = Slow. Not necessarily so. 10:50 Harry Mahon on how to teach a good catch. Use macons. A rocking chair sets you up for the catch 13:00 Rowing Tools - screwdriver, spanner / wrench. Yes that's it for starting off. 14:55 Correct tightness for nut and bolts on a rowing boat. Use your fingers - the 2 finger test. 20:00 Rigging numbers - there is no set number which is perfect for you. It's a range. Comfort is more important. 23:50 Hart Perry would do the World Rowing Champs measurements - published annually 26:30 Mike Teti buys "vanilla" oars 27:15 Rigging for novices 31:30 Rigging Tools for Newbies - the training course YOU need to do
James coaches the New Zealand womens lightweight double scull and the heavyweight double scull, Both won gold at last year’s World Rowing Championships and are hot prospects for gold at the Tokyo Olympics.
Sponsors Pryygl Rowing Camps ideal preparation for the FISA World Masters Regatta https://pryglrowing.com/rowingchat Faster Masters Rowing new 12 week training programs for 1k racing and head racing. https://fastermastersrowing.com/courses/head-racing-12-week-program/
Timestamps to the show 2:50 Background in rowing 7:10 learning to coach in UK with Chris morsel of Windsor Boys School and getting out with Dick Tonks, Chris Nilson and Duncan Holland. 11:50 It was a time I saw how big rowing was 14:30 New Zealand’s Coach Acceleration programme run for all sports and “horse whispering” 18:15 The learning happens in the bar afterwards 20:40 I love technology and rigging, I try to be innovative. I don’t consider myself a great technical coach. 24:30 Many coaches have a particular focus. What are the big rocks one can change in this athlete? Length of stroke, drive speed. 29:00 Marginal gains are the goal for internationals. Where can club rowers find these? 34:15 The difference between coaching men and women. 29:00mLook for the low hanging fruit that you can influence egg, intensity - be intentional and diligent. Spend more time on the fundamentals of rowing. 34:15 Seating a crew. I look first for the rhythm in the stroke person (length / timing). This must suit the class of boat. Then who’s the best person to be “in the ear” of stroke? Bow is a hard seat to row. 41:40 How does the NZ international team get selected? We run a summer squad. 44:40 Mahe Drysdale is back in the 1x for second two world cups. 48:00 The Olympics. The mens 8 and 4x will go to the qualification regatta at Luzern. 51:00 Corona virus and the Olympics. Germs cost medals. 57:00 Advice for coaches. What would it be like to be coached by you? Get out and see good coaches Never underestimate rigging. Have a good mentor. 1:00:01 Connect with James
Rowing has brought Maurice Scott, Jr. all around the globe! He's now using his experiences and career to continue to make a lasting change and impact. PLUS: News of the Week
Sarah Winckless is a multiple Olympian for British Rowing and a leading umpire (referee) and advocate for women's rowing. She's just been appointed the umpire for the 2020 Oxford and Cambridge Boat Race. Thanks to all our sponsors who make this show possible. https://rowing.chat/sponsors/ Prygl Rowing Camps - https://rowing.chat/sponsor/prygl-rowing-camps/ Rowing Tales Book - https://rowing.chat/sponsor/rowing-tales-books/
Timestamps to the Show 02:00 Background in Rowing 06:00 We want to be growth-ly athletic humans. What this means to me 09:30 How do you know when you're ready to retire from sport? 13:00 I wanted to be seen as a brain not just "lungs and legs" 14:00 Choices post-Olympics. I know an awful little about an awful lot. 16:15 Why become an umpire? This excitement sat in my heart - the Boat Race. 19:30 The complexity of running races. The ethos of fair and equal racing. 28:00 The challenges of match racing - watermanship is a key skill which river racing teaches 36:00 What coaches should tell their athletes about what umpires can say and do 39:00 Boat Race Umpire 2020. The rules of the boat race detail the complexities. 52:00 Henley Royal Regatta 2020 changes this year. Sarah runs the research and commentary team. New event Student Womens Eights. 56:00 Future for women's rowing - we have to consider the ocean and sea rowing as hugely exciting. 2021 Henley Royal Regatta will go to six days. We will start racing later in the day. I or 2 more women's events will come along. 57:30 Magic wand - I would get the sport to more people in more communities.
Our exclusive interview with the legendary and inspiring Anita DeFrantz at the USRowing Convention kicks off our celebration of Black History Month. Plus, we’ll have a roundup of the week’s juiciest news in the rowing world. #RRUSAReflection
Marlene Royle and Rebecca Caroe set out their priorities for February training for masters rowers.
Sponsors - this podcast would not be possible without our advertisers. Please visit their websites and buy their products. https://rowing.chat/sponsors/ Prygl Rowing Camps - 2 events in July and August ideal prep for FISA World Masters https://pryglrowing.com/rowingchat 12 Week Head Race Training Program for HORR, Vets Head, Heineken Cup, WEHORR https://fastermastersrowing.com/courses/head-racing-12-week-program/
Timestamps to the show 04:00 What's in the February Faster Masters training subscription programme? 06:30 Motivation in the winter months. Atomic Habits how to build good habits and break bad ones https://jamesclear.com/habits Track your training. Give yourself rewards. If you miss a day.....don't miss another one. 16:00 Planning a rowing training camp. Camp goals - training / technique / crew selection. NOT all three. 18:25 Invite a guest coach to your camp 29:00 Dressing for winter training. Hats - keep your head and feet warm. Pogies or knit your own mittens. Have an eye to local rules about training temperatures and wind chill. Hand warmers - Rebecca favors shooting mitts https://nurseysheepskin.co.uk/products/sheepskin-sporting-mitts
Is your club small, large, posh or humble? Do you have a boathouse or wet launch? We love this regular topic, when we get to check out where our listeners hang out, reach their personal bests, and support each other in the endless pursuit of improvement in this amazing sport! Tune in live to comment/plug your own club!
We’re also continuing our “Rowing News” commentary; and we’ll give a preview of our February Black History Month coverage.
Post the episode hashtag #RRUSAMyClub on Instagram, Twitter, or Facebook for a chance to win rowing gadgets, gear, and services!
Part of the RowingChat network and the 5,700-member Masters Rowing International group on Facebook. You can subscribe on our website www.rowing.chat to receive notification of upcoming shows or send in news tips, and listen to other shows in the network wherever you get your podcasts.
The very first episode of the Irish Rowing Podcast, hosted by Niamh Hayes who looks at the latest news and events around the sport of rowing in Ireland.
Thank you to our sponsors, https://pryglrowing.com/
Meet Niamh Hayes, the host of Irish Rowing Podcast. Hear her background, how she got into rowing and how this podcast came about.
Hear the latest news within the sport of rowing in Ireland. https://www.rowingireland.ie/ http://www.greenblades.ie/
Hear some of the upcoming events within the world of rowing in Ireland. http://www.iirc.ie/ https://rowfit.ie/
Ready, Row! USA Episode #60 Panelists: Longtime referee Sherri Kent & Jules Zane, Dir of Referee Programs at USRowing News: Mark Wilson Host: Shannon Borum
For our first episode in 2020, we're soft-launching a news section, with commentary on some of the top rowing news of recent weeks. We also welcome a new sponsor, Prygl Rowing Camps.
What are the qualifications for becoming a rowing referee, and what are the challenges and rewards? Referees are essential to the sport of rowing, with their main task of ensuring fairness and safety by manning a variety of positions essential to a successful regatta. In addition to ensuring safety and fairness, US Rowing referees also play a critical role in helping to develop the Rules of Rowing. Longtime referee Sherri Kent and US Rowing Director of Referee Programs Jules Zane are our panelists.
Subscribe for notifications of upcoming shows at https://rowing.chat/category/readyrowusa on our YouTube channel, or on your favorite audio podcast app.
Submit news on our CLUB NEWS FORM and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM! Find links to these forms in the Show Notes.
A veteran of international rowing and high performance sport, Volker Nolte is recently retired and now has time for even more rowing. He has coached for Canada and competed for Germany in his past. Mostly he's known for editing two books - Rowing Faster and Rowing Faster 2nd Edition. Both are on Amazon Rowing Faster (2004) https://amzn.to/2v89iTY Rowing Faster 2nd Edition (2011) https://amzn.to/2ui2SB8
Timestamps to the show 0:00 Prygyl Rowing Camps https://rowing.chat/sponsor/prygl-rowing-camps/ Many masters do not get regular coaching. Learn to row faster at the Prygl Rowing Camp. These camps offer: - Coaching by experienced, world class coaches - Working in a small group, you are guaranteed personalized coaching and recommendations -There is individual Video analysis - Learn how to understand rowing data and use it to row faster
02:45 Why I wanted to row at Karapiro in New Zealand 04:00 Background in rowing. Rowing is probably one of the best things that happened to me. 07:50 The perfect rowing shed 10:00 The Sliding Rigger development - my PhD thesis. I was interested in the most efficient rowing stroke 17:00 Klaus Filter in the Cold War was told by his superiors that he had to make a sliding rigger boat. 22:00 Why does a sliding rigger make the boat go faster? Video of Ibarra and Svensson in sliding rigger singles https://www.youtube.com/watch?v=FrJNG-yh99c Video of sliding riggers in 1982 World Championships https://www.youtube.com/watch?v=faTbr6CZ5SY 24:00 We don't row with sliding riggers today? It's not more expensive 28:00 Rowing and the Olympics 34:00 The future of rowing - coastal as another possibility. Le Mans style start 37:00 The way changes are made in racing is sad for me. The loss of lightweight rowing. There's a a clear campaign to get rowing out of the Olympics 39:00 FISA Technical Commission don't want more electronics in the boat. 49:40 My rowing bucket list 53:00 Rowing Faster books - Ed McNeely of Human Kinetics developed the concept for the books. The second book includes personal stories as well as good science.
Please support the Rowing Chat sponsors - they make these shows possible. https://rowing.chat/sponsor/ Tell your friends and leave us a review. Subscribe to get weekly email notifications of new episodes https://rowing.chat/subscribe/
Editorial director Luke Reynolds of Rowing Magazine announces the publication's brand-new app - and previews the editorial coverage for the coming year. All USRowing championship members receive the monthly print publication.
Friday's scheduled guest from the Convention is John Wik, Director of Coastal Rowing for USRowing.
Join Ready, Row! USA Dec. 5th & 6th at 7 pm for our LIVE broadcasts from the US Rowing Convention in Philadelphia, Sat. at 4, and Sunday Dec. 8 at 12 pm for a wrapup.
Correspondents Tara Morgan, Ryan Worth, and Brenda Balenger will provide highlights, interviews, and insight throughout the convention. We hope to see you there. #readyrowusa @ready.row.usa (instagram) #usrowing
Tara and Cassandra take a deep dive into founding your own rowing club. We get into the good, the bad, and the ugly. And the hopeful.
Tune in for Reba's take on the Convention. Does your club want to learn more about how to develop new rowers into competitive racers? Maybe you are a leading a new club and need assistance in developing a plan of programs that will grow your organization?
JL Racing has gone through a challenging year, moving manufacturing to El Salvador and dealing with several other issues. Founder and former National Team member Joline Esparza tells us what's on the horizon for this popular rowing gear manufacturer.
Need we say more? Henley Steward, and British Olympic rower Sir Matthew Pinsent sits down with correspondent Brenda Balenger after his talk this morning.
Sir Matthew Clive Pinsent, CBE (/ˈpɪnsənt/; born 10 October 1970) is an English rower and broadcaster. During his rowing career, he won 10 world championship gold medals and four consecutive Olympic gold medals, of which three were with Sir Steve Redgrave.
Stay tuned! We're talking soon with Anita DeFrantz (born October 4, 1952) an American Olympic rower, member of the International Olympic Committee, and twice Vice-President of International Rowing Federation (FISA).
Anita talks with producer Charlotte Pierce at the USRowing Convention in Philadelphia.
Brenda talks wtih Dr. Jenny Withycombe, Health and Physical Education Teacher on Special Assignment (TOSA), has over 15 years experience within the fields of education, health, and sport and physical activity as an athlete, coach, consultant, and educator. As the Health and PE TOSA for Portland Public Schools (PPS), Dr. Withycombe is responsible for ensuring the integrity of health and physical education for the 49,000 students in the district.
Producer Charlotte Pierce interviews Bob Kaehler, a three-time U.S. Olympian, four-time World Champion rower. Raised in Huntington, New York, Kaehler began rowing at the age of sixteen at the Sagamore Rowing Club, NY, and continued through his undergraduate college years at Rutgers University, and as a graduate at Columbia University where he earned his Master’s Degree in Physical Therapy in 1991. During the course of an athletic career that spanned three decades, Kaehler participated in three Olympic Games (1992, 1996 and 2000) as a member of the U.S. Men’s National Rowing Team. He also competed in seven World Rowing Championships, winning in 1994 as well as an unprecedented three-year run in 1997, 1998 and 1999 in the Men’s Open 8+.
ReadyRowUSA correspondent Brenda Balenger talks with Ted Benford, executive director of Community Rowing in Boston. Ted started his relationship with CRI over 25 years ago as a volunteer and coach and then went on to serve as president of the board and as a trustee. In May of 2016, Ted was hired as Director of Operations and served as Interim Executive Director until his selection as Executive Director in August of 2018. Outside of CRI, Ted has worked extensively in higher education, started his own company and worked in consulting and special project partnerships with senior level leadership of Fortune 1000 companies. He has an extensive coaching resume spanning club rowing, corporate rowing, adaptive coaching as well as coaching and leading Division III and Division I Lightweight and Division I Heavyweight men's rowing programs.
Our daily live broadcast continues with special guest Steve Hargis, who directs USRowing's juniors program, and a couple other surprise guests!
Producer Charlotte Pierce talks with two-time Olympian, two-time World Medalist and two-time CRASH-B World Record holder, Director Grudt is one of only a handful of athletes in the world from her era to medal internationally in both sculling and sweep events. She turned her successful rowing career into an equally successful coaching career. Barb was the Varsity Coach for 9 years at Dartmouth College and 9 years at alma mater University of Pennsylvania and is now the Director of Rowing and Girls' Rowing Coach at Peddie School. On the international scene, Barb coached for six years at the national team level, four with the U.S. Junior Women's National Team and two with U.S. Under 23 crews. Her wide range of experience and success across all disciplines in rowing and all levels of competition make her uniquely qualified to guide the development of young athletes. Her goal is to help camp participants improve their skills and build the confidence necessary to pursue their own successful rowing careers.
Join our conversation with Chris Chase, who's been busy programming and scheduling the different tracks at the upcoming #USRowing Convention in Philadelphia. He gives us the skinny on the Anita Franz keynote, the famous Rock the Row Schuylkill boathouse tour & party, the new coxswain track, diversity, equity & inclusion coverage, masters sessions, coaching certifications, becoming a rowing referee and much more! See you in Philadelphia Dec. 5-8!
Welcome to December's podcast for masters rowers. Marlene and Rebecca took questions from listeners for this episode.
Timestamps to the show 1:13 Faster Masters Rowing training program elements for this month. 4.45 Are erg sprints a good winter goal? 7:30 Goal of winter training programs. Faster Masters Rowing Episode 7: The Role of Testing & Trials in Rowing https://fastermastersrowing.com/courses/faster-masters-episode-7/
10:09 What gives you the biggest boost for next year's head racing? 15:00 Work travel and how to keep training alongside social obligations of a corporate career Home Exercises by Raf Wyatt https://www.rowperfect.co.uk/home-exercises-need-to-train-at-home-heres-how/
22:20 Training adjustments Returning to rowing, starting rowing as an older athlete. Can you row aged 20 or aged 90? How to coach masters athletes. https://fastermastersrowing.com/courses/faster-masters-returning-to-rowing-coaching-masters/
27:45 Using the ski - erg in training for rowing 32:30 How to stay motivated during 1x training 42:00 Fitkick boat shoes promo https://amzn.to/33mBhdQ
We'll have some fun guests, vendors, and gear experts on the show for this one. Don't miss it if you are gifting to coaches, other rowers, club heroes, or rowing parents! #blackfriday #nksports #coachcoxcrew #rowingchat #readyrowusa
Show Notes for YouTube: Subscribe for notifications of upcoming shows at https://rowing.chat/category/ready-row-usa or on this YouTube channel. Submit news on our CLUB NEWS FORM and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM! http://www.thecrewstop.com/ https://www.oarinspired.com/ https://rowing.chat/sponsor/rowing-seat-pad/ https://www.coachcoxandcrew.com/ https://nksports.com/ https://shop.concept2.com/ https://coffeycorporation.com/SimulatOAR_S2TI.html https://hydrow.com/ http://www.allamericanrowingcamp.com/ https://www.craftsbury.com/sculling https://www.crokerusa.com/ https://www.rowingjewelry.com/ https://jlrowing.com/ https://www.chalktalksports.com/ https://www.showerspass.com/ https://www.boathouse.com/ https://www.facebook.com/rowpinkwheels/
Ruth Marr started the Rowing the World business to combine her passion for rowing and adventure travel. She and I discuss how she has successfully built a rowing business that takes guests around the world to some beautiful, remote and wonderful rowing destinations. https://rowingtheworld.com/ Timestamps to the show 0:00 Background in adventure travel 2:30 the Concept of travel and rowing with conservation overtones 5:00 What boats do you use for a rowing holiday? 10:00 Some people have non-rowing partners who also want to come - they are catered for as well 11:40 Everybody coxes on a rowing holiday! 13:20 Where can you tour row? 15:15 New Zealand tour 2019 18:30 FISA Tour is run annually. They are also encouraging adventure rowing. 21:15 Ecology and rowing 23:00 New locations and destinations for 2020 https://rowingtheworld.com/calendar/ 26:00 Clarence River Australia 27:00 Getting fit for rowing touring is important. Ruth has a training program 29:00 Rowing travel is a motivation for Masters Rowers 32:00 Coastal Rowing blogs https://rowingtheworld.com/category/coastal/ 38:00 What's on the Rowing the World website? 42:00 Go Row
Join Ruth's Rowing The World newsletter on this page https://rowingtheworld.com/contact/
If you find yourself alone in your single, helping out a learn-to-row boat, or maybe just not getting enough verbal feedback from the coach, correspondent Alison Pollini presents a few basic tips to help you “self-coach” your way through the silence.
Plus: In Part #3 of our preview of the Dec. 5-8 US Rowing Convention, we interview Jules Zane, director of referee & membership programs at US Rowing! If you're going to USRC, stop by the exhibitor's hall and say hello to Ready, Row! USA correspondents Charlotte Pierce, Ryan Worth, Tara Morgan, and Reba Knickerbocker!
There's a reason good coaches emphasize safety. On this episode, we're talking about worst case scenarios: wrecked trailers, trashed boats, injured rowers, deaths on the water…AND how to take these horror stories as constructive advice and ways to stay safe.
This episode is dedicated to the life and achievements of Bulgarian para rower Dzmitry Ryshkevich.
Subscribe for notifications of upcoming shows at https://rowing.chat/category/ready-row-usa or on this YouTube channel.
Submit news on our CLUB NEWS FORM and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM!
Jess Richardson is coaching para athletes in Vanuatu, the Pacific Island. Her first love is rowing and she also coaches at the local rowing club.
In this interview she explains how she got started as a coach and the many creative ways she uses to help develop the sport.
Matthew Tarrant is both a member of the GB Rowing Team and also the founder of RowElite - a service offering online training plans on the erg and an online rowing team squad everyone can join. https://www.rowelite.com/
Please support RowingChat by visiting our Sponsors page https://rowing.chat/sponsors/ If you want free podcasts - help our supporters and their rowing businesses.
Timestamps to the interview: 2:00 Introduction and my background in rowing 07:00 The pair is my favourite boat 10:00 How Jurgen selects his pairs for trials 13:00 Sweep qualifiers 15:00 What it's like joining the GB Rowing team - day one at Caversham Lake 20:00 Henry Baillehache-Webb was my coach at Oxford Brookes University. We did a lot of battle paddling and high intensity pieces 24:00 Henry's coaching style is developing athletes who give it their all 29:00 Starting RowElite 35:00 How to row technically on the rowing machine 40:00 Do you keep a training diary? 45:00 Heart rate and watts for training 50:00 Daily monitoring for athletes
This week, Ready, Row! USA starts our previews of the Dec. 5-8 US Rowing Convention in Philadelphia. On this week's podcast, Reba Knickerbocker of #bendtheblade steps in to help #ReadyRowUSA preview the Women's & Masters tracks of the event. Comment here live and Reba will answer your questions! #usrowing #masters #rowing
Our coverage spotlights the new sessions on coaching and administrator development; diversity, equity & inclusion initiatives; and innovations in masters and junior programming. There’s also a new coxswains track and the exhibitor hall featuring the sport's most innovative companies. Stop by for chat as you catch up with old friends and new and make professional connections with fellow coaches, administrators, and other members of the rowing community.
Subscribe for notifications of upcoming shows at https://rowing.chat/category/ready-row-usa or on this YouTube channel. Submit news on our CLUB NEWS FORM and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM!
Subscribe for notifications of upcoming shows at https://rowing.chat/category/ready-row-usa or on our YouTube channel.
Welcome to Faster Masters with Marlene Royle and Rebecca Caroe.
Our sponsors this month https://rowing.chat/sponsors/ Rowing Related - independent journalism by Bryan Kitch with a subscription discount. Gloves to prevent winter blisters and hand salves for water environments to protect and heal your hands.
In the subscription training program for November are: two separate rowing and land training plans for those doing head races this month and separately for those transitioning to winter training. We've got a technique focus on power drills. The performance module features and article about the future of rowing data and Part 1 of the Elements of Endurance - factors affecting endurance training. In rowing lifestyle, Marlene talks about thoracic outlet syndrome a common nerve compression injury of the neck and how to take preventative or corrective measures.
Timestamps to the show 5:00 Questions and Answers - this podcast's listeners sent us their questions. Emily Erbelding asked about the Taper period in intensity and whether it differs for sprint versus head racing. 08.20 Sebastian Kazmierczak asks whether tapering is for a couple of days or a week at the Masters level and what physiological signs there are for an optimal taper. 12:40 Jeff Murray wants to know the fastest way to negotiate a narrow hard 90 degree turn in a quad during a head race. 18:26 Tom Erickson asks is there a preferred technique for a fast stake turn in a single scull? 24:15 Diane Davis is using a mirror and wants to know hints for turning and the best way to do Head of the Charles Magazine Beach and Elliott Bridge turns. Here is the Coxmate Mirror we discussed for sale on Amazon https://amzn.to/34cCiWQ 33:30 Graham Spittle has been watching YouTube and a pre-warmup, warmup. As a 71 year old heavyweight is this necessary? Rebecca references a podcast from Rowe.rs by Caroline McManus - but it"s offline at present. 41:00 Ruth Berenson is racing HOCR and asks how to disentangle from another boat, pull yourself back to focus and take off again. 47:30 Michael Knowles from Bermuda Rowing Association asks when athletes use a seat pad, what adjustment is needed to the gate height?
What's special about your rowing club? What are the challenges? What keeps you coming back? Our guest this week is Ben Quick of Pioneer Valley Riverfront Club in Springfield, Massachusetts, and others guests to be confirmed. Past clubs we've spotlighted include Minneapolis RC, DC Strokes, Community Rowing, Upper Valley Rowing, Traverse City RC, Green Bay, and many more.
We love to surface the cool things that rowing clubs around the country are doing in this regular feature of #readyrowusa, so send us any job postings, recent hires, member awards and medals, upcoming regattas, fundraisers and other programs that you'd like to highlight. We'll mention as many as possible in our live broadcast and publish all eligible submitted items in the show notes. No club is too small, too humble, too posh, or too large!
For more information about the podcast and the international Rowing Chat network, visit https://rowing.chat/category/ready-row-usa.
We also invite you to subscribe for notification of upcoming interviews & breaking news in the world of rowing - and please send suggestions about what you'd like us to cover. We appreciate your feedback.
The Team who developed the Quiske app, Pentii and Kristina join Rebecca Caroe for a run-through of the features and coaching benefits of the app. Find out more at the website. https://www.rowingperformance.com/?utm_source=RowingChat&utm_medium=shownotes&utm_campaign=Podcast
Timestamps to the show 0:00 Introductions and background in rowing 4:45 What is Quiske? a pod sensor and app that works on oars, seats and ergs 7:00 Why is indoor rowing a good use? 11:00 What metrics does Quiske track? - focus tile of maximising the legs and rhythm 14:00 Technical view and data explained including the seat stopped metric Also this blog explains how to Quiske can make indoor rowing more enjoyable in 3 easy steps: https://www.rowingperformance.com/blog/three-steps-to-good-rowing-technique 19:00 Do you provide instant feedback on rowing technique? 25:00 Coach Neil Bergenroth's remarks about technique entropy 27:00 In teh boat the oar angle "flight path" and seat, leg drive and recovery time are all tracked 30:00 Data storage and recording sampling at 100 Hz 32:00 The Hang and Bang technique blog post https://www.rowingperformance.com/blog/hang-and-bang 35:00 Using the app to compare technique between rowers 38:00 For on water rowers Quiske recommend dynamic ergs - Water Rower, OarTech. There are separate algorithm parameters for different rowing machines. You mount the pod on the seat for C2 and RP3. If you use the Citius Remex seat pad, the pod fits into the under-seat block space neatly. 44:00 Oar angles in the boat 46:00 Virtual coach as 3 levels - easy, moderate and challenging. The rower's score is from 40 - 100 48:00 Future improvements and plans - it's hard for women to get green leg speed. Gamification is possible. 50:00 Who should use the app? The guide to measuring rowing technique is 50 pages long - available on the Quiske shop [link below]. The blog is very lively and has great articles including case studies https://www.rowingperformance.com/the-blog Buy a Quiske pod. Here’s the shop where you can get the pods, and also download the Quiske free Guide to Measuring Rowing Technique: https://www.rowingperformance.com/shop
The team loves getting feedback so please get in touch on the website https://www.rowingperformance.com/
From Jim Dietz's amazing memorial for his friend Larry Klecatsky during his singles race, to Gevvie Stone's 10th win, to the thunderous collegiate finishes, it was a Head of the Charles for the history books! Jim recounted his observations from his men's quad race and his station at the Cambridge Boat Club, and we talked with 3-time Sr. Veteran Women’s gold medalist Catherine Widgery and chief volunteer wrangler Cindy Larson. We have audio clips from Bill Becklean,
Links & archives at https://rowing.chat/category/ready-row-usa
"I love Coastal in the winter in Massachusetts; that's when we have the best waves," says Ben. But if you crave warmer waters, where in the US (and world) is Coastal Rowing available in fall/winter?
Special guests Ben Booth of Rebel Rowers and Michael Knowles of Skullers in the Bahamas will lead us around to the best Nov-March Coastal action and talk about some of the amazing youth programs they've started in their communities.
Both Knowles and Booth live the Coastal Life: "Beyond racing, coastal rowing can be a satisfying lifestyle/beach life/surf life," Ben says.
Senior correspondent Ryan Worth hosts this show, while Mark Wilson is enroute to the Head of the Charles
Subscribe for notifications of upcoming shows at Rowing.Chat or on this YouTube channel; submit news on our CLUB NEWS FORM; and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM!
Find links to both forms at https://rowing.chat/category/ready-row-usa
Gadgets & Gear Special: Submit your favorites at https://forms.gle/pW2Vwa1FFoYZ2CgM8
Subscribe for notifications of upcoming shows at https://rowing.chat/category/ready-row-usa or on this YouTube channel. Submit news on our CLUB NEWS FORM and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM
Would you row for steak, pie, or cheese? Maple syrup or moose meat? Have you whacked the pterodactyl nest on the CT River at Rockrimmon? Stared down Death Row in Michigan? Rowed across the Atlantic Ocean? We’re going a little bit loopy here and delving into some of the really fun and creative regattas around the country; maybe even a few ways to have a lot of FUN getting into your boat (safely, of course!).
Subscribe for notifications of upcoming shows at Rowing.Chat or on this YouTube channel. Submit news on our CLUB NEWS FORM and tell us about your favorite gadgets, gear & hacks on our GADGETS & GEAR FORM!
All links can be found in the Show Notes or at https://rowing.chat/category/ready-row-usa
In rowing and in business reputation counts for a lot. Coming back from a bad experience is even more challenging. The JL Racing business has had a torrid year and is fighting back to the forefront of the rowing apparel market as founder Joline Esparza explains, it has not all been plain sailing.
Timestamps to the show: 1:00 Introduction and background in rowing 3:00 The JL Rowing business- finding technical fabrics that FIT the athletes' body 7:00 The Turtleshell jacket. It allows us to row without distraction 10:30 Making clothes with different torso and shorts sizes means garments are sized for rowers 12:50 Campaigning at the Crew Classic 2017 against the US Rowing sponsor who excluded all other clothing companies from their regattas. 17:00 I had to take the issue to my friends. "Be Outraged. Ask me why." 21:45 The resolution included people taking US Rowing to task on other issues as well. The Board was shaken up and long term changes came about as a result. 28:15 A new Partnership - Kellen Brink and Jonathan Maloney of Wild Oar also had a family business. The opportunity to grow the potential in El Salvador with a 2000 person manufacturing facility. 33:00 The business aligns with out social and family values and pays the best local wages with benefits like a clinic and English classes 35:00 Then problems arose. We started with 72 different unisuit designs and we had to digitise ever pattern and size variation. 40:00 The online ordering system had to change as well. 44:00 Water use in garment dying is huge. Sublimation saves so much water and we need to convince people it's better 46:00 This year we switched to biodegradable and recyclable plastic bags 48:00 Cancer is why Joline hasn't been out at regattas this year... but she will be at HOCR 51:00 Atrial Fibrillation and Atrial Flutter in rowers is a new focus of research 55:30 Resolutions and Solutions. We have more quality control and order processing capacity. The design team is 15 people, colour matching is a challenge and analytics now feed good information to management. 94% of orders now ship in under 4 weeks. 1:01 What next? Joline's role has changed and her focus is on community aspect of rowing and supporting each other. 1:02 Share, learn and be healthy via the Pocock Foundation with disadvantaged youth. ErgEd for kids and Scholarships. 1:08 Plug for the US Rowing convention. The speakers are amazing including Steven O'Connor from Fulham Reach Rowing Club in London UK 1:10 Bryan Todd from GLRF has created the Rowers Pledge https://www.glrf.info/glrfcentral/pledgemovement.html You need everyone to sign. Teaching your daughters why you are not safe. Let's make it obvious that rowing clubs are safe spaces.
Find out more at https://jlracing.com/ And please share this podcast with your friends in rowing and subscribe in your favourite podcast app or on our website https://rowing.chat
The Crew Stop make the worlds first specialist rowing gloves. Founded by Patrick Fricke, we discuss the intricate design process they used to make their classic rowing glove.
Timestamps to the interview: 1:00 Introduction and background in rowing 3:00 What does the Crew Stop sell? 4:00 Designing solutions to taping your fingers got us started 8:00 The challenge of getting the first design right and Concept Design Principles - materials conform to shapes 15:00 Consideration of elasticity in the fabric 17:50 Sweep versus sculling glove design. Silicone pad print on the palm and fingers. 20:00 Ongoing developments included different velcro 21.10 New technology of polyester nano-fabrics. 24:30 NASA Fabric which stores body heat as you warm and releases it as you cool 27:40 The Paddle Glove - with 5 fingers 34:00 Caryn Davies uses The Crew Stop gloves http://www.usrowing.org/news/2019/08/24/fifteen-u-s-crews-hit-the-water-on-sunday-at-the-2019-world-rowing-championships/ 36:00 Manufacturing partner is in Connecticut and they make for Nike and Marmot 40:00 How to measure hand for snug glove fit 42:00 International distributors for The Crew Stop gloves 44:00 Common blister spot is the centre of the palm 50:00 A special offer for listeners buying The Crew Stop gloves - 10% discount and free shipping for 30 days to 7 November 2019.
Find out more http://www.thecrewstop.com/
Bryan Kitch has been blogging on RowingRelated.com for many years and he recently launched an independent newsletter bringing expert opinion articles and longform journalism to his readers. Get a discount code for the first year from rowing.chat/sponsor/
Timestamps to the interview: 2:00 Introduction and background in rowing 4:00 Rowing Related blog started in 2010 6:50 Rowing blogs - where is good writing about rowing? 10:55 Row360 magazine journalism Benedict's vision is high end production 16:45 Row2k has main pages with curated links 18:45 Instagram's rowing moment has moved from being interesting to being reposter accounts dominating. Fat Ergos is not beautiful. 21:00 Is rowing balkanising and splitting into sectors? 24:30 Rowing Related is reinventing itself with interviews, curated links like Neil Chugani and Matthew Pinsent on the drones at Henley 32:00 Where is rowing journalism's future? 37:00 Rowing Crews as brands like the Deutschland Achter, Sinkovich, SXULLs. There are now more outlets for news and more desire from readers for curation. Informed voices write editorial.
Get your 20% discount code from the RowingChat sponsors page https://rowing.chat/sponsor/rowing-related/
This month we are talking Head Racing - long distance rowing races with Marlene Royle and Rebecca Caroe. Timestamps to the show: 01:00 Head Racing - top tips. Own the river. Be aggressive from the start. Focus on your rhythm. 04:00 How to be a strong stern pair in an eight for head racing 07:39 Where and how do you make rhythm with soft knees moving through the transition 14:30 How to learn pace judgement. Do some time trials to learn what rate suits you. Consistent speed is the goal. 7 x 3 minutes with a 2 minute break. Pick a target rate and see if you can hold it throughout. 17:41 pay attention to your release timing if rating is a challenge 20:00 Free ebook on Head Racing for Masters https://fastermastersrowing.com/head-racing/ 22:00 Mobility and flexibility - Technique as you age presentation. Shows the challenges for masters. 32:50 Congratulations to Gordon Williams, our first Faster Masters training program medallist. Gold at New Zealand Masters Championships in mens F 1x. https://fastermastersrowing.com/our-first-faster-masters-medalist/
We’ll be learning from rowing camp coaches Jim Dietz and Mark Wilson as they host their 2019 HOCR Sculling Camp in Boston this week. There is no bigger or more spectacular race than the Head Of The Charles. The bridges, the basin, the turns, the excitement, the history, boathouses, and the crowds make the Head of the Charles a must for every rowing enthusiast. This is Mark Wilson & Jim Dietz's second annual camp for the Charles (and Jim’s 54th time rowing it), so look for great guidance and some inside tips & tricks!
Subscribe for notifications: https://rowing.chat/category/ready-row-usa AND on this YouTube channel!
Coaching is an acquired craft - part training, part intuition, part educated guess and a lot of “people” skills; and the same goes for the DIY rower. No matter what your role, knowing what tools you need, where to get them and how to use them lets everyone be safe and attended to on the water means faster rowing for less effort!
Today’s show is about the ultimate coach’s toolbox - from certifications to gadgets, and and what rowers need to know about how coaches use them. We tap into the know-how of long-time rower/coaches Tara Morgan, Ryan Worth, and new correspondent Alison Pollini. Senior correspondent Mark Wilson is dealing with hurricane effects at his Florida rowing camp location, so he is contributing remotely this week.
But FIRST, a word from our fabulous sponsors, Oar Inspired and Randall Oar Foil! https://rowing.chat/sponsors
Marlene and Rebecca talk about blade depth in rowing and sculling, and how to pick races that suit your crew's needs.
Timestamps to the show 01:00 Recovery strategies - active and passive; race day and training 08:10 How to pick your races at a regatta to suit your needs and preferences 17:36 Blade depth while rowing and sculling. Level bladework drills video https://animoto.com/play/x6AoJ8UGRqL6eUmt91ybGQ?autostart=1 Valery Kleshnev's article about blade depth http://www.biorow.com/RBN_en_2015_files/2015RowBiomNews08.pdf? 24:00 Randall Foils to control blade depth - how to test if new equipment is effective for you and make the boat faster Special offer on Randall Foils https://rowing.chat/sponsor/randall-foils/ 29:00 Customer feedback on Faster Masters Rowing Programs. The Program Guidelines advise that each session is designed for a 1 hour training session (as long as you don't faff about). Note Marlene marks with an asterisk the priority workouts 36:00 Faster Masters Kindle books from our original 2016 Faster Masters Gold program. https://www.amazon.com/s?k=faster+masters+rowing&crid=1Z9XDCZZJ51CX&sprefix=faster+masters+rowing%2Caps%2C309&ref=nb_sb_ss_i_1_21
Row Faster This Year!
Welcome to our 28th episode of Ready, Row! USA, where we feature the best of rowing news, gadgets & gear from rowers, clubs, and enterprises across the country.
Subscribe here and use the hashtag #RRUSABacktoSchool on social media to win rowing gear & services! We'll have a different hashtag each week, and monthly prizes.
This week, we’re talking Back To School, from college walk-ons through masters rowers. At summer’s end, we’re all transitioning back to life as usual, coming off camps and tours like Calm Waters, Craftsbury, All-American, Rowing The World, SteeringURight and more. We'll review the summer’s best and explore what happens from now into fall; and is it too early to plan for winter camps in the warmer climes (no - they fill up fast)?
SPONSORS: OarInspired.com, FasterMastersRowing.com, RoseandThorne.com, plus contributions of time and expertise from our crew from PiercePress.com, All-AmericanRowingCamp.com, and SeizetheOar.com Foundation.
The producer of Ready, Row! USA is Charlotte Pierce; associate producer is Tara Morgan of Seize the Oar and Vashon Is. RC. Our senior correspondent is Mark Wilson, joined by correspondents Ryan Worth of UT/Chattanooga Rowing and Alison Pollini of Carnegie Lake. Our executive producer is Rebecca Caroe of Rowing.Chat. Our director behind the scenes today will select your questions and comments for the live discussion by our panelists, so keep ‘em coming!
Ready, Row! USA is part of the international Rowing Chat network. Subscribe at Rowing.Chat to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel. We’d love to hear from you!
US Rowing's Coastal representative discusses the amazing growth in this part of the sport and how he got hooked on coastal.
Thanks to our sponsors - Faster Masters Rowing is a new subscription coaching service for Masters Rowers. Marlene Royle has been coaching older athletes for decades. She understands the needs of masters and so has created online, monthly downloadable training plans in 6 modules. Available for individuals, crews or for a complete club, the Faster Masters Rowing Program is the solution that will make you row faster this year. Click on the programs link at www.fastermastersrowing.com - GoPro rowing boat tripod mount offer the clever engineers at Oar Inspired make it easy for you to video your crew. Their brilliant design is a tripod with suction cup feet that mounts onto the stern or bow canvas of your boat. Read more at https://rowing.chat/sponsors/oar-inspired/
Timestamps to the episode 03:25 Background in rowing 04:00 Basque (Spain) coastal rowing race video 08:00 Delmarva Odyssey row 11:00 Growth of coastal rowing worldwide 14:15 What's different about coastal? boats, racing, locations, understanding navigation, tide wind and current. 19:09 Shorter oars are better for coastal and some row without a handle crossover 21:00 Spectators are encouraged like many extreme sports there are crashes and other incidents in racing 23:18 The right of way rule in racing coastal rowing 25:15 Guin Batten and the Beach Sprints 28:20 November 20-24 in Sarasota Florida is a coastal regatta including junior and masters races - you can rent boats Coastal rowing boat manufacturers Euro Diffusions, Swift, Liteboat and Croker and Concept2 for oars 32.15 Regatta in a Box concept - a container with everything you need to run a coastal event. Now available for US clubs. 38:00 Kevin Strickland's photos of the FISA coastal tour in New Zealand 39:33 Ben Booth is doing a new boat design; Innovative slides with convex runners 42:21 How to get involved with Coastal Rowing and John's contact details.
Remember to subscribe to Rowing Chat and leave us a review. Tell your friends and we welcome feedback from listeners.
New rowing formats are essential to keeping our sport healthy and inclusive. Andy Triggs Hodge is leading a multi-sport water event called Regatta London where you can paddle the Thames through the centre of historic London and see all the best tourist sights from the water.
Thanks to our sponsors - Faster Masters Rowing Training programs online every month https://fastermastersrowing.com/ - GoPro rowing boat tripod mount offer the clever engineers at Oar Inspired make it easy for you to video your crew. Their brilliant design is a tripod with suction cup feet that mounts onto the stern or bow canvas of your boat. Read more at https://rowing.chat/sponsors/oar-inspired/
Timestamps to the show 1:00 Introduction and background 2:30 Why start a new regatta? Test models of new regatta formats 5:00 Row, Kayak or Paddleboard - the map of the event https://regatta.london/route-map 8:00 The Iconic Squiggle - which is the River Thames 12:30 Bring a crew by bus 14:30 Rowing in the context of Regatta London. Celebrate the diversity within the sport 17:00 Charity model to add value to the experience. Personal challenges for sport participation are a model from running and cycling. Mates in Mind https://www.matesinmind.org/join-the-action/regatta-london.html London Youth Rowing https://www.londonyouthrowing.com/event/regatta-london Thames 21 https://www.thames21.org.uk/take-part-in-regatta-london/
21:00 It all started with an environmental project. There are strict rules about plastics 22:00 Find out more https://regatta.london/
We are aiming to connect with people who can hire boats out for next year.
INTRO Today we will be taking a look at some of the more useful rowing gadgets, gear, hacks, & apps we’ve come across, plus a few hacks & tricks that can improve your rowing experiences. Welcome to another exciting episode of Ready, Row! USA, as we continue regular broadcasts featuring the best of rowing news, gadgets & gear from rowers, clubs, coaches, and vendors across the country. Ready, Row! USA is part of the international RowingChat network. Subscribe at Rowing.Chat to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel. The producer of Ready, Row! USA is Charlotte Pierce; our associate producer and frequent host is Tara Morgan; our senior correspondent and occasional host is Mark Wilson; correspondents-at-large include Ryan Worth of UT/Chattanooga Rowing; Kelly Kraiss of Orlando Area Rowing Society (OARS), and Reba Knickerbocker of Bend the Blade. Our executive producer is Rebecca Caroe of Rowing.Chat. Please patronize our fabulous SPONSORS who make it possible to present this podcast. OUR DISCUSSION Getting footage for analysis - apps like Coach’s Eye, Drones, interns, on board GoPros, Garmin VIRB Erg Data Trackers - RowHero, ErgData Oarlock Technology - Empower Oarlock from NK Big(ger) Toys: Wakeless launches, Blue Ocean Megaphones, waterproof cameras/cases, GPS SpeedCoach Inclusion Gadgets (ergchatter, ergbuddy, voiceover - iPhone), ActiveHands, Swift Straps, WinTech/Swift/Resolute seats. John Ewan’s self-centering span gauge allows spans to be checked and adjusted far more quickly than you can do using a tape measure. Max Rigging himself, aka Mike Davenport, has a new rowing workbook called Get Ready Now!: 12 Immediate Actions To Take Before Your Next Rowing Season. Always good to plan ahead! Bobble head toy to detect "check."
Tip from Tara: Buying the gear is one thing, actually putting it into use to improve your rowing is another. Incorporating a gadget like an action camera into your athlete’s betterment or your coaching staff’s benefit has to be just as much in the forefront. For example, you can do video analysis on-the-spot, or post-practice sessions can be set up ahead of time, either by yourself or with a coach. Try creating a YouTube channel to share voice-over commentary on a video; or add subtitles with questions/ideas to consider. Also useful are side-by-side comparison videos/photos with same athlete over time or with a goal athlete.
AND, THATS A WRAP! SPONSORS Episode Hashtag Winner! Our July winner is Nancy Mack of Northampton Community Rowing on the mighty Connecticut River in Massachusetts. She used our July 31 #RRUSAGoGlobal hastag on the Masters Rowing International group on Facebook! Nancy has taken US Rowing coaching training and recently accepted a position coaching novice youth at Pioneer Valley Rowing Club in Springfield, MA. Congrats, Nancy, and thanks for subscribing! Nancy notes that the US Rowing website has abundant resources and training plans for all types of rowers - for FREE! Upcoming Topics: Masters Nationals Recap; Back-to-School Edition, Coach ToolBox & Safety Check It’s YOUR Show! Submit your Club News and favorite gadgets! Let us know if you'd like to come on the show and showcase your rowing club or demonstrate your gadget. No club is too small, too new, or too old; no gadget too cheap or too elaborate! CLUB NEWS FORM: https://goo.gl/forms/u5Jk6BChpD05Mx5Y2 GADGETS & GEAR: https://forms.gle/NHZJWJjfSYyrjz1s9
The new indoor rowing app team from Rowith discuss future plans. Timestamps 03:00 Introduction to Morgan Hellen and his background in rowing 08:07 What does Rowith do? 12:50 When did you start the business? 13:36 Nike Run Club was the inspiration for Rowith and the introduction to Chaymae Samir your business partner 18:09 Raising money to build the business with Crowdfunding 21:35 How can RowingChat listeners help?
The Crowdfunding website link https://www.crowdfunder.co.uk/rowith
Thanks to our sponsors: https://rowing.chat/sponsors/ - Oar Inspired - tripod rowing boat mount for video camera - Faster Masters Rowing training programmes for individuals, crews and clubs
Follow Rowith on Instagram @rowithapp @morganrhellen contact the team morgan@rowith.com
Get ready for a glimpse into US Rowing's Masters Nationals. The legendary Olympian Jim Dietz will help us preview the whole event, from weather, to events, to rivalries.
Welcome to another exciting episode of Ready, Row! USA, as we continue regular broadcasts featuring the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country.
Ready, Row! USA is part of the international Rowing.Chat network. You can subscribe at https://rowing.chat to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.
The producer of Ready, Row! USA is Charlotte Pierce; assistant producer and host is Tara Morgan; our regular correspondent is Mark Wilson; and our executive producer is Rebecca Caroe of Rowing.Chat.
Tune in for a discussion about the transition to Head Race season - news, training, and racing strategies for races from the Hooch, to Head of the South, to Music City Regatta, to Head of the Lake in Washington State, to Head of the Charles #55 in Boston. A fun discussion with Tara Morgan of Seize the Oar and Vashon Is. RC and Ryan Worth, head coach for UT/Chattanooga and SE rep for Swift Boats.
Ready, Row! USA broadcasts feature the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country.
Ready, Row! USA is part of the international Rowing Chat network. You can subscribe at https://rowing.chat to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.
The producer of Ready, Row! USA is Charlotte Pierce; assistant producer and host is Tara Morgan; our regular correspondent and sometime host is Mark Wilson; and our executive producer is Rebecca Caroe of Rowing.Chat.
Today, we'll reveal how to get in a boathouse and row anywhere in the world; introduce you to the world of rowing touring; and take you virtually to places you must row before you die (examples: Maldives, Scotland, Charles River).
Ready, Row! USA features the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country. Today Tara and I will be talking about some recent moves by US Rowing, and a spotlight on some other juicy news from the rowing world. (should we just make this sentence generic and not change week to week?)
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.
The producer of Ready, Row! USA is Charlotte Pierce; assistant producer and host is Tara Morgan; our regular correspondent is Mark Wilson; and our executive producer is Rebecca Caroe of Rowing.Chat.
Being a parent and training for rowing are both time consuming. We discuss how one busy parent (Carl) manages his time to try to do both. Apologies for some of the audio breaks. We discuss - Times of day to train - Partner support - Finding a crew who understands - Erg training versus water training - Racing and regattas
Top tips were supplied by members of the Masters Rowing International Facebook group https://www.facebook.com/groups/595853370615544/ Thanks to you all. Here are their quotes Alessandra Novak - be gentle with yourself Margot Mayor - Rowing is a mistress that never has enough Guillermo de las Casas - training erg at home, Waterrowers make less noise Cristin Flynn - forgive each other in the crew when we miss sessions Natalie Dustman - ask the coach about flexible outings and check out online coaching www.fastermastersrowing.com Taya di Angelo - at regattas use the power of the rowing village while you're on the water to mind the children Catharine Saarvela - Irvine is a coach and she connects juniors to masters as babysitters and co-ordinates outing times to facilitate Karen Stryker - bring your child to the club as a cox Anne Buckingham - be willing to race with anyone Cynthia de Joux - take the kids to regattas on the promise of fun things to do on the way home like water parks and ice cream Mike Victorsen - I multi-task having an erg in the spare room, I watch rowing videos instead of TV and put the wine back in the fridge more often. Shelagh Tubby - my erg lived in the car boot and I trained in swimming pool car parks while my kids were training in the pool.
Marlene and Rebecca discuss race day eating tips, how to video your crew effectively for coaching analysis. Active recovery paddling, eating and hydration and the Go Pro mount kit from Oar Inspired.
Timestamps to the show 0:01 Race day eating tips 11:00 Race day finishing sprints 19:30 Rowing video analysis how to do it; what not to do SPECIAL OFFER - the GoPro rowing boat mount for 4/8s or 1/2x is available at a 20% discount when you use the coupon "Rowingchat" at the checkout. https://www.oarinspired.com/product-category/accessories/ There are two adjustable sizes available: Single and pairs adjustable from 500mm – 1000mm 4’s and 8’s adjustable from 740mm – 1200mm
Faster Masters Rowing Radio is sponsored by www.fastermastersrowing.com training programs for masters.
Sander Roosendaal is the founder of the Rowsandall.com rowing data analysis website. Today we discuss how to use rowing data to plan, measure, adapt and repeat your training goals. Sander starts by explaining the 3 steps needed
1 - a framework is needed to organize the data - https://rowsandall.com/ 2 - efficiently analyse the data to draw conclusions 3 - use the conclusions to drive specific feedback on technique and fitness to be used by the athlete. Timestamps to the show 01:00 Introductions and background in rowing 03:00 Turning rowing data into performance improvement 05:00 What is the "Critical Power" concept? 11:00 These performance curves should be based on power - joules versus watts [Work vs Power] 17:00 Recording rowing data enables you to construct a very precise critical power curve 20:00 Preparing for head races using rowing data 29:00 Applying the same method to sprint racing 35:00 Does this work in team boats? 39:00 Power is not the only measurement 44:00 Summary
Links to help you learn more Greg Smith and Sander Roosendaal are collecting a lot of thoughts and advice on https://analytics.rowsandall.com
Especially relevant is this blog post: https://analytics.rowsandall.com/2019/01/22/turning-rowing-data-into-performance-improvement/
Slide Deck https://www.slideshare.net/rcaroe/turning-rowing-data-into-performance-improvements
Tune in for a discussion about the transition to Head Race season - news, training, and racing strategies for races from the Hooch, to Head of the South, to Music City Regatta, to Head of the Lake in Washington State, to Head of the Charles #55 in Boston. A fun discussion with Tara Morgan of Seize the Oar and Vashon Is. RC and Ryan Worth, head coach for UT/Chattanooga and SE rep for Swift Boats.
Ready, Row! USA broadcasts feature the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country.
Ready, Row! USA is part of the international Rowing Chat network. You can subscribe at https://rowing.chat to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.
The producer of Ready, Row! USA is Charlotte Pierce; assistant producer and host is Tara Morgan; our regular correspondent and sometime host is Mark Wilson; and our executive producer is Rebecca Caroe of Rowing.Chat.
Welcome to another exciting episode of Ready, Row! USA, as we continue regular broadcasts featuring the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country. Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.
After our brief holiday break, we'll focus on a fun mish-mash of the "ham & eggs" of rowing - boat naming, masters coxswain care & feeding, in-boat water bottles, seat racing, air travel to regattas, oar grips, developments at US Rowing; a Canadian study on Masters athletes. Expect a lively discussion!
Remember to submit your favorite Gadgets, Gear & Hacks and your Club News and let us know if you'd like to come on the show and showcase your rowing club. No club is too small, too new, or too old!
The producer and host of Ready, Row! USA is Charlotte Pierce; our regular correspondents are Mark Wilson and Tara Morgan; and our executive producer is Rebecca Caroe of Rowing.Chat.
TODAY"S TOPICS: Sorry, lightweight rowers! US Rowing has eliminated the Lightweight category. Here’s a Miami Herald article on the development: https://www.miamiherald.com/sports/outdoors/article232399207.html NE/MA Masters Regionals Cancellation: Due to low registration numbers, US Rowing cancelled the Northeast/Mid-Atlantic Masters Regional Championships in Lowell, MA. US Rowing pledged to “continue offering masters racing opportunities to the Northeast/Mid-Atlantic region in the future.” Did they do enough to promote the event? Masters in the region can let US Rowing know your thoughts by emailing members@usrowing.org. Rowing in Nepal: We've started a WhatsApp discussion group for those interested in helping start up of the potentially spectacular sport of rowing in Nepal. International “rowing tourist” interest will be critical, so please join and contribute your ideas & energy! https://chat.whatsapp.com/EPc7UatMzLqCAy4G5cCQKp Masters Rowing Survey: A team of Canadian researchers is invites Masters athletes to participate in a new study aimed at understanding the role of athletic identity in Masters athletes. Info at https://uleth.qualtrics.com/jfe/form/SV_2s2BCHRGukEjRBj and coachingmastersathletes.com. CONTACT: Derrik Motz via email at d.motz@uleth.ca, or call +1-403-332-5207.
A conversation with Marina Muffelman of "WhereBoatsGo" and how Yoga can benefit your rowing and life overall.
Chris Hartley is the brains behind the resurrection of the Kings Cup - a race last run in 1919 at the Henley Royal Peace Regatta. Noticing the upcoming centenary he started a three year and multi mile journey to revive the event.
Chris talks to us about the concept, how he added two new countries to the race roster and the background to designing and commissioning the beautiful new trophy and its design significance.
Paul Thompson is head coach for the Chinese Rowing Federation. He talks about the challenges of coaching through a translator; getting visas to train in Europe, coaching catches and a relaxed recovery.
Tips for training and rowing in the heat and how to transition to racing at high stroke rates.
Faster Masters Rowing Radio July 2019 is hosted by Marlene Royle and Rebecca Caroe. They write monthly training programs for masters rowers at www.fastermastersrowing.com
0:00 Introduction and summary of what’s in the July Faster Masters training program 4:00 Rowing and heat - home made electrolyte. Know your medications. 8:00 Rule number One for hydration. Calculate your sweat rate https://www.britishrowing.org/2018/06/beat-the-heat/ 13:00 How too acclimatise to heat. The W.U.T. protocol. Pre-cooling your body. 20:00 Transitioning to doing high rates in the boat. Good bladework is key. Four Workouts you can do: Speedplay / fartlek; Speed bursts; Accelerations; Stroke Transitions; Speed ups. Thank you to our sponsors. You can help keep RowingChat FREE by visiting our sponsors websites www.rowing.chat/sponsors
This month RowingChat is supported by Faster Masters Rowing training programs for masters - 6 modules new every month.
Rose & Thorne the Active Bra with built-in confidence - Get a 10% discount using the coupon
Join our mailing list www.rowing.chat
We bring in special guest Dr. Fiona Wilson for this episode to discuss core training for rowing. Dr. Wilson is a rower, physiotherapist, academic researcher and professor at Trinity College of Dublin, and part of World Rowing’s expert panel for the Low Back Pain Clinical Pathway project debuting in 2019. In this hour-long episode, we clear up what exactly IS “the core,” what is the importance of the core for rowing performance, how to train the core for better performance and reduced risk of injury, and things that rowing and strength coaches should stop and start doing in their rowers’ training
0:00: Introductions Will Ruth: RowingStronger.com, @StrengthCoachWill, @willruth335 Dr. Fiona Wilson: @FionaWilsonf World Rowing Article: “Updating Low Back Pain Understanding” http://www.worldrowing.com/news/back-pain-rowing-update-current-understanding
3:50: Defining “the core” instagram.com/sarahendershot/
9:20: How does the core contribute to rowing performance? Combination of propulsive power and force transfer The “C-Curve spine position” https://twitter.com/WorldRowing/status/1142385546100187136 17:12: What is the relationship of the core and rowing injuries? “The Research on Low Back Pain and Rib Stress Injuries in Rowing” https://rowingstronger.com/2018/09/10/low-back-pain-rib-stress-injuries-rowing/ 29:00: Core training philosophy for a healthy athlete Dissociate hip and trunk. Move through hip ROM with stable trunk. Specific exercises (note: Dr. Wilson is filming these and will update when available) Four point kneeling (hip ROM) Squat from low box (catch emphasis) Tall sitting (release emphasis) Advanced core training examples https://twitter.com/johnny_wilson5/status/1124609751223029762
43:45: Changing approach for rehab Go back to basics, fill in missing gaps 45:20: What should rowing/strength coaches STOP doing, or do less of? Longer planks, or why are you doing them? On the water and on the gym, more trunk endurance work Work without focusing on movement quality and pelvic position What should rowing/strength coaches START doing, or do more of? Trunk extensor endurance work Connect core training to rowing movements, don’t just train one element or train movements in sloppy fashion Higher rep deep squats with careful attention to technique “Mastering the Hip Hinge for Rowing” https://rowingstronger.com/2016/08/01/mastering-the-hip-hinge-for-rowing/ World Rowing Low Back Pain Pathway Results coming in 2019! http://www.worldrowing.com/news/low-back-pain-care-pathway-designed Thanks for listening! If you have a question or comment, please leave it below and we’ll respond. Until our next episode, you can listen to all of our old ones here on Rowing Chat archives. https://rowing.chat/show/strength-coach-roundtable/
Meghan wrote a stinging critique of US Rowing coverage of the US selection regatta on her blog. https://meghanoleary.net/2019/04/24/why-elite-rowing-will-never-be-popular-in-the-united-states/ We discuss the challenge and opportunity of media engagement for the future of rowing. 01:00 introduction and background in rowing 03:00 What made you write the blog post Why elite rowing Will never be popular in United States https://meghanoleary.net/2019/04/24/why-elite-rowing-will-never-be-popular-in-the-united-states/ 06:00 What media was present at the US selection regatta? 09:00 Do you have a media contract with US Rowing? 15:00 Being a rowing writer and living the journey through writing 17:00 The ideal media future for rowing. Media and sports develop new disciplines which become mainstream. 29:00 Withholding niche sports in Olympic Channels - a sub license 31:00 World Rowing online media brand and sponsorships 45:00 Brands should look to where their future audience is 48: Bringing the public closer to rowing - Focus on the team compared to individuals. 55:00 An aggregated rowing platform place to create content interesting to rowers 57:00 If I had a magic wand - create a series of events that allows for non-rowers to enjoy and consume it separate from the Olympics
Thank you to our sponsors. You can help keep RowingChat going by visiting our sponsors websites www.rowing.chat/sponsors
Rose & Thorne the Active Bra with built-in confidence https://www.roseandthorne.co.nz/catalogsearch/result/?q=active Faster Masters Rowing - the online training program monthly subscription https://fastermastersrowing.com/
Welcome to the Ready, Row! USA podcast, as we continue regular broadcasts featuring the best of rowing news, programs, gadgets & gear from clubs and rowers across the country. Today's topic is Learn-to-Row (LTR) in honor of US Rowing's Learn-to-Row Day, June 1. We like to call it the start of Learn-to-Row MONTH!
Our newest correspondent and today's host is Tara Morgan, founder of Seize the Oar Foundation. She’s also a Learn-to-Row evangelist, and a coach/member of the Vashon Island Rowing Club in Washington State. She joins regular correspondent Mark Wilson of the All-American Rowing Camp in DeLand, FL.
Please check out our fabulous sponsors! Watch or listen for discount codes or visit Rowing.Chat/sponsors.
Tara's Tips for Making It Stick
HOST or VISIT A National Learn To Row Day event COLLEAGUES - TALK TO EACH OTHER - Check out my Learn To Row Facebook page LTR COACH SHORTAGE: We are in an LTR coach shortage in our community, a masters coach shortage in general in the PacNW. PLANT THE SEED: Learn To Row can take a lot of different forms in terms of approach (sweep vs scull, pick vs full stroke) and curriculum (setting/meeting goals, individual progress), length (weekend clinics to TRRA’s 6-month novice team). COOL THE JETS: I’ve never met an LTR who said they were taking the class because they wanted to be on a competitive rowing team and compete. CULTIVATE RECEIVERS: Working with the “receiving end” coaching staff, develop KSAs, or knowledge skills and abilitiesCOACHING GOALS: Find out the drills they should know, the rates they should be able to row at, the erg pieces they will be tested on, the extra practice they should be incorporating in their lives (stairs, running, weight lifting, crossfit, etc.) THE BIG PICTURE: In my LTR, I teach and nurture team just as much as I teach strokes and tech. FREE DOWNLOAD - Download here: http://www.seizetheoar.com/learn-to-row THE KSAs - Coach Tara also uses an internal document she’s created over many years of LTR called “The KSAs” or Knowledge Skills and Abilities. Ask her for it at Coachtara@seizetheoar.com
Mark's Coaching Tips for Learn-to-Row: My approach to LTR is more focused on Learn About Rowing. I have some thoughts on this and how it relates to new people’s expectations. The LTR experience has several goals and needs to be clear at the onset of the program for the coaches, the club and most importantly the new rower. For the set of LTR coaching tips I designed for a club in NC this month, contact Mark@allamericanrowingcamp.com.
GADGETS & GEAR for Learn-to-Row: MEGAPHONE - Hearing - there’s such a thing as “learning deafness” - absorbing LTR info for the new rower can cause them to not hear you from the coach launch. Use BLUE OCEAN megaphone if your community noise policies allow it. MEDICAL TAPE - Use this to put on the back of the rowers for their pair partner - messages of reminders, hope, encouragement or simple “3 SEAT, STARBOARD, BOW FOUR” to help them remember all the names we call them other than their given name. WALL SIT - Use this to wake up your rowers legs before they go out, because we all know they pick it up with their arms for the first 2000 stroke. And it teaches them to suffer willingly. And it’s measurable over time to show progress. FORCE CURVE display on the rowing machine. This gets 'em every time! OTHER: Pins/buttons/swag
Data is an essential part of rowing coaching and training. How much do you understand about how to use information to optimise your workout?
Collecting data in rowing - where can you get data from? Being a data “janitor” - cleaning your data to ensure what you have is sensible. The Ethics of data collection Develop your hypothesis for rowing coaching - a new lens Why should we care about rowing data? Measurement shouldn’t over-ride the human factors in the boat What is the opportunity cost of not looking at rowing data? Using data to optimise your workouts.
RowingChat sponsors Rose and Thorne Active Bra https://rowing.chat/sponsor/rose/ Just Strong Athletic Clothing https://rowing.chat/sponsor/just-strong/ Mind Games Book by Annie Vernon https://rowing.chat/sponsor/mind-games-book/
Marlene Royle and Rebecca Caroe discuss food and nutrition for rowers and how to practice racing starts.
Nutrition - from Nancy Clark's seminar . "Sports Nutrition: Clarifying the confusion about what's best to eat". The link below is to the 5th edition of Nancy's classic book. Rowing Chat has an affiliate link code. A more recent edition will publish on 20th July 2019.
https://amzn.to/2QtDJdU
Practicing Racing Starts Start with 3 strokes Build up to 10s Ensure you include starts in your race warmup Set a target race rate you want to hit - and make sure you do it Practice the first 3 strokes - they are slower than you think. Before doing starts in training - do some power strokes to get in the mindset of working hard.
Faster Masters Rowing is now launched. https://fastermastersrowing.com/?utm_source=FM%20Radio%20June&utm_medium=Soundcloud%20link&utm_campaign=Launch
We have started a new subscription training programme service - get monthly training and technique advice for masters.
In June's Faster Masters Rowing training program you will get Training Program for May/June Peak and also August/September peak; Video on practicing racing starts for 1k racing; Video on body mobility - starting with the ankle.
Welcome to the spring season of the Ready, Row! USA podcast, as we continue regular broadcasts featuring the best of rowing news, programs, gadgets & gear from clubs, vendors, and rowers across the country.
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community by visiting the website.
Your host and producer is Charlotte Pierce. Our studio director is Nancy Diessner, and we both row out of Community Rowing in Boston. Today our new correspondent Tara Morgan joins me for a look at our fresh crop of Gadgets & Gear submissions.
NOTE: Please listen for the episode hashtag and a chance to win a Coastal Rowing outing with Tara on Vashon Island! Please check out our fabulous sponsors! Watch or listen for discount codes or visit Rowing.Chat/sponsors.
Mind Games by Annie Vernon, sports psychology book Rose & Thorne the Active Bra with built-in confidence JustStrong athletic gear, especially for women VIEWER GADGETS:
OXYHOOD: Altitude training simulator to maximize training effects STROKESIDE DESIGNS: Beautiful siver rowing jewelry RIGGER JIGGER wrench with lanyard--very popular with folks "GET READY NOW" MaxRigging.com founder Mike Davenport's gear bible GLOVES: RowTek's new offerings and Sculling Gear's ubiqitous suede gloves
TARA'S GADGETS:
WETSUIT SOCKS: Great for wet launches and cool clammy climes WATERPROOF POGIES: Yes, we need these here in the PNW, especially for people with RA and hand issues CHANGE UP YOUR ALARM CLOCK: Tricks for avoiding oversleeping TENNIS BALL RIGGING PROTECTOR: Easy and cheap to make, and they’ll save a boatload of damage UPCOMING SHOWS:
May 29: Preview of Learn-to-Row Day! with Tara Morgan & panelist TBA. Learning to row is fun and all that, but where do you take it from there, as a club or as a rower? June 5: Order in the Club! - Club Management Software & Strategies with Kevin Goyena, Tara Morgan, Hydrow Athletes June 19: "Catching" a Career - aka making a living at rowing,with Mike Davenport, Mark Wilson, two who do!
Annie Vernon rowed for Great Britain at two Olympic games and had a rapid ascent through the womens sculling crews to the top boat. Now retired, she has written a book about the mental skills of elite athletes - Mind Games. We discuss nature, nurture and training the mind and the techniques which have propelled some seemingly unlikely candidates to the pinnacle of sport.
Timestamps to the interview: 0.00 Background in rowing and Adrian Cassidy as Annie's first coach to take her towards high performance. 03:00 What is in your head as an athlete? How did you become aware of mental training - Chris Shambrook. 06:00 Nature, nurture and training - confidence building. Belief, honesty, trust, composure, momentum and the fraud mentality 16:00 What is an emotional driver? When the going gets tough... 21:00 Does talent need trauma Judy Murray - tennis star. "Prepare the child for the path; not the path for the child." 27:00 The talented athletes often don't work hard. Why? 30:00 Decision making under pressure - you are committed to whatever the person doing the calls says 37:00 Competitiveness and perfectionism ; courage can be trained. 45:00 Train like Tarzan, compete like Jane. Should we do this? 47:00 Selecting a crew - decisions that go against the evidence 50:00 Transitioning out of sport is an upheaval. Elite sport and the law - employment and bullying.
Thank you to our sponsors. You can help keep RowingChat going by visiting our sponsors websites www.rowing.chat/sponsors
Mind Games by Annie Vernon, sports psychology book Rose & Thorne the Active Bra with built-in confidence JustStrong athletic gear, especially for women
Please check out our fabulous sponsors! Watch or listen for discount codes or visit Rowing.Chat/sponsors.
Mind Games by Annie Vernon, sports psychology book Rose & Thorne the Active Bra with built-in confidence JustStrong athletic gear, especially for women TOPICS
What is Coastal Rowing, how is it different from our beloved sport of sculling, and are we all going to need to buy new boats (YES!)? Is this like the Viking galleys? ;-) Nope, still sculling, but more robust boat, oars Just catching on in US, been a while in Europe and UK Who can Coastal Row? Only the very strong and supremely fit? Flat water to 4’ swells - it’s all available for variety of levels, mellow to wild Where in the US is Coastal available? Directory? Link: World Rowing Regattas - Where to get boats? Who will be entering? 1. Sarasota https://www.sarasotacoastalrowingassociation.com 2. Blackburn Challenge http://www.blackburnchallenge.com/BBC_Race_Info.html 3. Lighthouse to Lighthouse https://www.lighthousetolighthouse.org 4. San Francisco https://gobair.org/coastal-rowing Olympics/Jr. Olympics/World Championships Jr. Olympics doesn’t have regular rowing race course, so rowing will have to be Coastal Some junior programs starting up at the CR centers More info: http://www.worldrowing.com/coastal/ Beyond racing - coastal rowing as lifestyle/beach life/surf life Ben Booth links: Facebook https://www.facebook.com/rowcoastal/ Website: https://rebelrower.com Workshops: https://www.dharmavoyage.org
Welcome to the spring season of the Ready, Row! USA podcast, as we continue weekly broadcasts featuring the best of rowing news, gadgets & gear from clubs, vendors, and rowers across the country.
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community by visiting the website.
Your host and producer, Charlotte Pierce. Our studio director is Nancy Diessner, and we both row out of Community Rowing in Boston. With us today is Ben Booth of Rebel Rowing in Westport, MA and a national authority on the rapidly expanding sport of Coastal Rowing.
NOTE: Please listen for the episode hashtag and a chance to win a Coastal Rowing outing with Ben Booth of Rebel Rowing!
PRODUCTION CREDITS:
Our regular contributors are Mark Wilson, the longtime coach who runs the All American Rowing Camp in DeLand, Florida; and Ellen Minzner, US Rowing’s HP Para Director and Director of Inclusion & Advocacy at Community Rowing in Boston.
Host/Producer: Charlotte Pierce, Pierce Press Correspondent: Mark Wilson, All-American Rowing Camp Correspondent: Ellen Minzner, Community Rowing Executive Producer: Rebecca Caroe, Rowing.Chat Studio Director: Nancy Diessner, CRI Sculler and Artist
Ready, Row! USA #13: Club Spotlight Premiere CLICKABLE URLs at https://rowing.chat/ready-row-usa
Welcome to Club Spotlight, a new feature of your Ready, Row! USA podcast. Today, we welcome special guests Lauren Crandall who rows on the Mighty Mississippi at the Minneapolis Rowing Club and Nancy Kellner, a co-founder of We Can Row DC and member of Potomac Rowing Club in the nation's capitol.
Your host is Charlotte Pierce of Pierce Press.
Please check out our fabulous sponsors. Discount codes are shown on screen. Mind Games by Annie Vernon, sports psychology book Rose & Thorne Active Bra JustStrong athletic gear, especially for women
WIN A ROWING PRIZE! Listen for the episode hashtag and post it along with the YouTube watch link on your social media for a chance to win great rowing gadgets & services. This episode's prizes are two items of cool rowing swag (tshirts, buttons, etc.) provided by our guests! The winner will be announced at our next podcast, scheduled for May 15.
CLICK HERE: https://goo.gl/forms/u5Jk6BChpD05Mx5Y2 to submit your own rowing news and we'll broadcast it on the show!
PRODUCTION CREDITS: Host/Producer: Charlotte Pierce, Publisher Pierce Press Contributor: Ellen Minzner, US Rowing HP Para Rowing Director and Dir. of Inclusion & Advocacy Contributor: Mark Wilson. All-American Rowing Camp & AccuDock Executive Producer: Rebecca Caroe, Rowing Chat Network Technical Director: Nancy Diessner, Sculler & Artist
Noel Donaldson is the coach behind both Australia's Oarsome Foursome - arguably their most successful crew over recent olympiads and the Kiwi Pair. He has more recently coached the Kiwi Pair and the NZ mens eight. We discuss how he worked with Eric Murray and Hamish Bond who were already successful by building flexibility into their training. Timestamps to the interview: 0.00 Background in rowing 02:00 the history of the Australian Oarsome Foursome 06:00 Coaching athletes from the beginning - never assume you know it all - every athlete is different 09:00 Schools are a microcosm of elite sporting programmes when modern equipment came in they started chasing wins 12:00 Club rowing and the elite programme. Centralised system was resisted by clubs. They have a role in athlete development. 16:00 Centralised versus decentralised training programmes 18:00 Starting with a new crew - land education on the ergo. Mix of other athlete experiences. Put a second button on the oar for beginners or para pontoons onto a fine boat to create stability. 24:00 Working with the Kiwi Pair their best attribute was their will to win and physical prowess and mental toughness. Nuances of the pair and their race strategies 6:08.5 best time 30:00 Traditional training approach is keeping it simple. Plus adding incentives like touring to race and the coxed pair 32:00 Building flexibility into the programme using a shared calendar for external commitments. 36:00 How to race while respecting the opposition and yet having no fear. 41:00 International priorities for this year. 47:00 Russia and China and how do selectors pick crews. Listen to the athlete voices about what works and what doesn't work.
Thank you to our sponsors. You can help keep RowingChat going by visiting our sponsors websites www.rowing.chat/sponsors This month RowingChat is supported by RowTours vacation for the World Rowing Championships; Rose and Thorne Active Bra with a discount coupon code and Annie Vernon's book Mind Games and JustStrong a womens athletic clothing brand www.rowing.chat/sponsors
Welcome to the spring season of your Ready, Row! USA podcast. Today, we welcome special guest Tara Morgan, founder of the Seize the Oar inclusive rowing organization and a member/coach at Vashon Island Rowing Club, Washington; and our regular correspondent, Mark Wilson of All-American Rowing Camp in DeLand, FL and AccuDock. Your host is Charlotte Pierce of Pierce Press. Please check out our fabulous sponsors:
Mind Games by Annie Vernon, sports psychology book https://rowing.chat/sponsor/mind-games-book/
Rose & Thorne Active Bra https://rowing.chat/sponsor/rose/
JustStrong athletic gear, especially for women https://rowing.chat/sponsor/just-strong/
Full episode details https://rowing.chat/ready-row-usa-12-youre-invited-rowing-in-the-pacific-nw/
WIN A ROWING PRIZE! Listen for the episode hashtag near the end and post it with the YouTube watch link on your social media for a chance to win great rowing gadgets & services. This episode’s prize is lodging, rowing, and coaching on Vashon Island, WA provided by our guest, Tara Morgan!
Nancy Diessner is our technical producer, and I might add, a wonderful artist and sculler at Community Rowing in Boston. Thank you, Nancy!
First, Tara tells us a little about her Seize the Oar organization and why we should be rowing in the magnificent Pacific Northwest. Then Mark brings in a little more West Coast news with our club spotlight on Seattle Scullers, plus some coastal rowing players in the San Francisco area.
(Please note: we had some minor technical difficulties with Tara’s audio, but it quickly improved. Thanks for your tolerance!)
Tara Morgan:
West Coast, Best Coast – What’s happening out here: Opening Day 2019, She Will Win, Regionals, Rowing Adventure Days, and more Integrated racing – para with masters – our year-long experiment and its results Recent appearance on Seattle podcast Photo Album Profile Video Mark Wilson:
West Coast Coastal events – San Francisco and area Bair Island Rowing Club hitting the coastal circuit. Seattle Scullers uses drones for exposure and coaching. See video and Instagram.
PRODUCTION CREDITS:
Host/Producer: Charlotte Pierce, Publisher Pierce Press Guest: Tara Morgan, inclusive rowing advocate & coach, Seize the Oar Contributor: Ellen Minzner, US Rowing HP Para Rowing Director and Dir. of Inclusion & Advocacy Contributor: Mark Wilson. All-American Rowing Camp & AccuDock Executive Producer: Rebecca Caroe, Rowing Chat Network Technical Director: Nancy Diessner, Sculler & Artist Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community.
Marlene Royle and Rebecca Caroe discuss how to fit training into a busy schedule; Steering coxless boats and 1k race plans.
How to fit working out into your work day Inspired by Concept2 article https://www.concept2.com/news/how-to-fit-working-out-your-workday?
Just move- walking, taking the stairs, standing meetings, meetings on the bikeErg Schedule it- Put a class or your sacred workout time on your calendar Replace coffee with meters- Catch up with friends in the gym instead of the coffee break room Find a Community- Cross fit or a sculling group can give you a great group of people to workout with Get outdoors-Go for a run or bike during lunch time Motivate- Mid-day or lunch time workouts can refresh you mid-way through the workday or help relieve a little stress Pack a lunch- Save that time for working out Shower later- Workout in the gym just before you go home and end your workday on a high note Be efficient- Rowing or skiing use all major muscles groups get it all in! If travelling for work- WALK the airport, Carry your bags don't roll them, Do squats or glute crunches while waiting Steering how to set up your boat Get the shoe straight Check equal movement both ways Check the wire isn't too tight or too loose Set your right shoe heel on the knob between the shoes on the footstretcher Agree your calls - for gentle and hard steering Train side by side for steering practice Race pieces Starts Games like “Indian sprints” for steering and passing Leapfrogging 1k race plans By quarters By focus of 2-3 technical points to row well when the going gets tough By meters Be ready to be flexible during the race
Buy the Faster Masters 1k Race training program comprising 3 months of daily workouts leading to a 1k race. https://www.rowperfect.co.uk/shop/1k-racing-3-month-training-programme/
SPONSORS Thank you to our sponsors. You can help keep RowingChat FREE by visiting our sponsors websites www.rowing.chat/sponsors This month RowingChat is supported by
Just Strong Athletic Clothing for strong women. Get a 10% discount using coupon REBCAROE10 www.juststrong.com
Annie Vernon’s new book is Mind Games - win a copy by telling us “What gives you the impetus to win?” write a comment here https://rowing.chat/sponsor/mind-games-book/
Welcome to the spring season of the Ready, Row! USA podcast, as we continue our regular broadcasts featuring the best of rowing news, gadgets & gear, hacks & tips from our sources across the country.
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community by visiting the website.
I am your host and producer, Charlotte Pierce. With us today is Reba Knickerbocker, who specializes in coaching masters women at Bend the Blade. Listen & comment, below!
OUR FABULOUS SPONSORS:
RowTours - international rowing adventures JustStrong - stylish, technical athletic gear for women PSST! Listen in on each of our live shows for the episode hashtag, then use it on social media to be eligible to win a rowing gadget or service! Reba Knickerbocker
What matters to master's women - the buzz At the Catch symposium recap and plans It’s spring - time to hit reset: "Spring Forward" BtB Blog post Recent discussion about women in coaching, featuring Notre Dame basketball coach Muffet McGraw. Here is a great clip apropos to the discussion. Upcoming Events for Reba including Rowing for Recovery, advocating for masters focus at US Rowing, and more! CLUB & PROGRAM NEWS
CLICK HERE to submit your own rowing news! PRODUCTION CREDITS:
Host/Producer: Charlotte Pierce, PiercePress.com Guest: Reba Knickerbocker, BendtheBlade.com Contributor: Mark Wilson, AllAmericanRowingCamp.com Contributor: Ellen Minzner, US Para Rowing Coach, CommunityRowing.org Executive Producer: Rebecca Caroe, Rowing.Chat Tech Producer: Nancy Diessner, artist & sculler nwdiessner.com
Welcome to the spring season of the Ready, Row! USA podcast, as we continue weekly broadcasts featuring the best of US rowing news, gadgets & gear from our sources across the country.
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community by visiting the website.
I am your host and producer, Charlotte Pierce.
With us today are correspondents Mark Wilson, of All American Rowing Camp in DeLand, Florida and Ellen Minzner, US Rowing Para High-Performance Director and coach at Community Rowing in Boston.
Artist and CRI sculler Nancy Diessner is our technical guru for this episode. Thanks, Nancy!
SPONSORS:
RowTours - international rowing adventures & activities for non-rowing spouses too! JustStrong - stylish, technical athletic gear for women; use REBCAROE19 for 10% off. PRODUCTION CREDITS:
Host/Producer: Charlotte Pierce, Pierce Press Panelist: Mark Wilson, All American Rowing Camp Panelist: Ellen Minzner, US Rowing Para HP Director and CRI Director of Inclusion & Advocacy Stage Manager: Nancy Diessner, sculler & artist Executive Producer: Rebecca Caroe, Rowing Chat Overheard at a regatta, courtesy of Masters Rowing International member Richard Stout:
Master's G: How old are you? Master's AA: 25 Master's G: I have underwear older than that!
NEWS HIGHLIGHTS
Ellen Minzner:
Community Rowing, Boston (CRI) was named a US Para National Team Training Center last week. One of the first major events is a Paralympic Identification and Development Camp May 31-June 4. Ellen Minzner was appointed US Rowing Para High-Performance Director, and Shelagh Donohoe was appointed coach of the US PR3 4+. Donohoe assisted the silver medal PR3 4+ crews of 2014, 2015, and 2016 and is currently the Head Coach at URI. She won a silver medal in the Barcelona Olympic Games in the Women’s 4- in 1992. Mark Wilson:
Listener Poll (respond in comments):
What is your favorite race to be a participant and spectator? What are your thoughts about 2K vs 1K for masters? Dexter Reservoir Regatta, Eugene OR hosted 28 clubs and over 500 entries - 2000m for most and 1000m for masters. Do masters want 2K (see above)? See also Covered Bridge Regatta. Never Too Old to Race:
The Boat Race 165th running for men and 74th for women was just held in Oxford/Cambridge, UK (since 1829). Heads up, masters: The oldest competitor was James Cracknell, age 46. Granted, he is a double Olympian, has rowed across the Atlantic and biked across the USA - not your normal 46-year-old! Spring Training and Safety
Everyone wants to get out and get miles, but we need to live to row another day. Watch for flooding, cold temps, rusty skills, spring thunderstorms, newbie rowers, new hazards in the water. Be careful, in control, and aware of your surroundings. Once training, pick some goal events. Think about which ones are the most important to you and how to train for those two or three events through early or less important races. Fewer, quality miles are better than more mediocre miles. Vince Lombardi didn’t say “Practice makes perfect.” He did say, “Perfect Practice Makes Perfect!” Good words to live by. Use your technology in a positive way. Not only to log total meters but also the number of strokes, the rate, time rowed, and time NOT rowing. Distance per stroke (DPS) is a good measure of where you stand this time of year. CLUB & PROGRAM NEWS
ROWING NEWS SUBMISSION FORM ELLEN MINZNER LINKS
US ROWING PARALYMPIC TRAINING CENTER Community Rowing, Inc. MARK WILSON LINKS:
ALL-AMERICAN ROWING CAMP SHOW LINKS:
ROWING CHAT ROWING NEWS SUBMISSION FORM NE/MID-ATLANTIC MASTERS CHAMPIONSHIPS US ROWING
Ready, Row! USA #9 - 4.9.2019
Jim Dietz Talks US Rowing Date: Tuesday, April 9, 2019 WATCH LINK: https://www.youtube.com/watch?v=rXsD0Oy2i2M
OUR FABULOUS SPONSORS, thank you, thank you!
RowTours international rowing adventures http://www.Rowtours.com/rowing-chat Just Strong athletic clothing & accessories for women: https://juststrong.com (use REBCAROE10 for 10% off) PRODUCTION CREDITS:
Host/Producer: Charlotte Pierce, Pierce Press Guest: Jim Dietz, All American Rowing Camp & UMass Contributor: Ellen Minzner, US Para Rowing Coach, & CRI Coach Contributor: Mark Wilson, All American Rowing Camp Executive Producer: Rebecca Caroe, Rowing.Chat Welcome to the spring season of the Ready, Row! USA podcast. As the frozen North slowly thaws and flooded rivers drop back into their banks, we’re chock-full of news about spring rowing at clubs across the country, plus the latest from US Rowing. We’re producing weekly podcasts through April, regularly on Tuesdays at 11 am, with the exception being April 23 at 7 p.m. when we’ll interview speaker and longtime masters women’s coach Reba Knickerbocker of Bend the Blade in Northampton, Mass.
HIGHLIGHTS from JIM DIETZ:
Recap of the San Diego Crew Classic Coastal Sculling - It’s legit sculling! and it’s stable! Good for beginners to advanced rowers, even those who pursue other types of rowing. Upcoming Coastal (check Regatta Central frequently) June 1 Provincetown - Provincetown Head Coastal Race Other Coastal Fans - Rebel Rowing, Norwalk CT (Ben Booth) International Races - Montreal, Europe Why sculling & coastal for Masters? Balance, low impact, healthy lifestyle, enjoy outdoors. Good for juniors also - helps youth develop a balanced body, avoid injuries. In Europe, they start with sculling for this reason. Jim’s rowing yarn/story - Why are oar blades so thick? (Might not be the reason you think!) Watch to the end for the answer! Your host and producer is Charlotte Pierce. With us today is correspondent Jim Dietz, Olympian and longtime coach at places like UMass Amherst, Coast Guard Academy. Jim is also co-founder and coach at the All American Rowing Camp in DeLand, Florida.
Club members, admins, rowers of all kinds - send in your news!
LINKS FROM THIS SHOW: OUR NETWORK: https://rowing.chat/ready-row-usa SPONSOR: https://rowtours.com SPONSOR: https://juststrong.com US COASTAL: https://coastalrowingusa.com/ NE COASTAL: https://rebelrower.com/blog ROW OPEN WATER NE: http://rowopenwaterne.com/events/ REGATTA LISTINGS: https://www.regattacentral.com/ SD CREW CLASSIC: https://crewclassic.org NATIONAL ORG https://usrowing.org JIM DIETZ: http://allamericanrowingcamp.com JIM DIETZ: https://umassathletics.com/staff.aspx?staff=102 HOST/PRODUCER: https://piercepress.com HOST’S RC: https://communityrowing.org SUBMIT NEWS: https://forms.gle/eMJK8eQnzQd9Nhxm6 APRIL 23: https://bendtheblade.com CLUB NEWS HIGHLIGHT:
The CRI Spring Fundraising Gala 2019 on May 9 benefits some amazing rowing programs for city youth, veterans, para and more. Contact Ella Buitrago at 617-659-1732 or visit https://communityrowing.org.
SUBMIT YOUR OWN ROWING AND CLUB NEWS! https://forms.gle/eMJK8eQnzQd9Nhxm6
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community by visiting https://rowing.chat/ready-row-usa.
RowingChat with Michael D'Eredita who is currently the High Performance Director of the Portugese rowing team. Michael has a background in cognitive psychology as well as a lifelong passion for rowing. He helped found a Finnish University rowing programme and now commutes to Portugal for his work. Timestamps to the interview: 0.00 Background in rowing 03:00 Link between rowing and organizational behaviour 07:00 Types of leadership style in a rowing club; politics in a rowing club 13:00 Starting a rowing program from scratch 15:00 What does a "difference maker" do? Be transformational before you are transactional 20:00 Start discussions with the metrics of success 22:00 Being the Portugese national team high performance Director - the job started in Finland 25:00 What does a High Performance director do? 28:00 Try to centre around the athletes so their experience is continuous 34:00 Centralised training system based around Luis Teixeira the President of the Federation http://www.worldrowing.com/athletes/athlete/33141/teixeira-luis 37:00 Does decentralised training work? 41:00 Can a coach "change" the people she coaches? 48:00 The uniqueness of rowing and collective experience
Thank you to our sponsors. You can help keep RowingChat going by visiting our sponsors websites www.rowing.chat/sponsors This month RowingChat is supported by www.rowtours.com and Will Ruth's book Rowing Stronger www.rowing.chat/sponsors
Ready, Row! USA #8 - Show Notes for April 2, 2019
HIGHLIGHTS: U15 & U17 championships added by US Rowing; erg-logging software; seat-riser hack for max power & flow; San Diego Crew Classic preview; and a couple of worthy benefit regattas this weekend. SPONSORS:
Introducing RowTours - the new rowing holiday company headed by Olympian, Pete Wells. Join the RowTours team in a mini-rowing vacation ahead of the World Championships. Choose from a 3, 4 or 6 day rowing tour down the Danube river starting in Passau and ending at Linz in time for the World Rowing Championships. More information and pricing at www.Rowtours.com/rowing-chat.
Will Ruth's book Rowing Stronger is in its second edition. This hugely popular book written by the host of the Strength Coach Roundtable podcast on the RowingChat network has a special offer just for you. Will has given all our listeners a free download of chapter one of the new book. Get your download from https://rowing.chat/sponsors and click the link.
INTRO:
Welcome to the spring season of the Ready, Row! USA podcast. We’ve been on a break doing conservation work, book research, and rowing advocacy in the amazing country of Nepal, but we’re back to watch the ice slowly recede in the frozen Northern US, while dipping down south for the regattas and camps that continue to sustain us during the winter months.
Ready, Row! USA is are part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community by visiting rowing.chat/ready-row-USA.
PANELIST
I am your host and producer, Charlotte Pierce. With me today is correspondent Mark Wilson, the longtime coach who runs the All American Rowing Camp in DeLand, Florida with the legendary Jim Dietz; he also reps for AccuDock, one of the leading floating dock companies.
GADGETS & GEAR
Adjustable seats. Various companies are now making height adjustable seats. Wintech, Filippi, others may be coming along. Custom height seats allow you to more easily gain full compression and allow for different leg lengths to help with leg drive and keeping body posture on the drive. A sculler and sweep rower should know their seat top to heel bottom number. Can find a comfortable number from the erg. LINK, Sent Photos via email (Mark) can discus) ErgBot handy erg-logging software. New mid-range adaptive seat for erg and standard rowing shell (Resolute and CRI partnership; other companies getting in on the action). New U17 and U15 National Championships added by US Rowing. ErgBot erg-logging software photo automatically uploads to logbook. Cool If you don't already link to C2 automatically. San Diego Crew Classic: HS, Masters, Adaptive April 6-7. 108 clubs from coast to coast. Camden, NJ Steve Neczypor regatta on Saturday and Manny Flick on Sunday on the Schuylkill. Plenty of collegiate racing on tap this week! Some places the ice is still in place and others there are district regattas this weekend and states next weekend (April 13/14 are the State competitions in Florida and Texas. NEXT WEEK: Preview of Perry Sperber's new rigging tools. Very well designed and ready for the market soon. CLUB & PROGAM NEWS
CLUB NEWS FORM - send in your club news!
Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community.
Host/Producer: Charlotte Pierce, PiercePress.com Panelist: Mark Wilson, AllAmericanRowingCamp.com Contributor: Ellen Minzner, US Para Rowing Coach, CommunityRowing.org Executive Producer: Rebecca Caroe, www.Rowing.Chat
An excellent conversation with Columbia Lightweight Coach Nich Lee Parker. We discuss being out, speed of lightweight crews this season, NZ technique, hanging out with Robbie Manson, white or yellow boats and supporting The Trevor Project https://www.thetrevorproject.org
Marlene Royle and Rebecca Caroe discuss language in coaching and how to be more specific in what you say; our pet peeves for coaches - what drives us crazy and how to get the most out of going on a rowing camp.
Timestamps to the show
0:00 Royle Row camps are happening at Florida Rowing Center during April
02:00 Training side by side is a great early season aide to steering and getting used to having a crew alongside
04:00 Language in rowing coaching - be specific. Tell the athlete HOW to do it not just WHAT you want done.
08:00 Geographical reference points in the rowing stroke. When the principles are in place, the flaws go away.
13:00 Pet peeves in coaching -
Stick near the launch if you want coaching, don't turkey off into the distance and then complain. Turn up on time. Emphasising upper body reach for length instead of compression. Stay "long" which tends to make the athlete lay back too far versus a focus on keeping the pressure on the blade longer. A focus on early roll up when there are bigger issues like posture, sequencing and stability for the athlete to get. You need to be on time at the blade entry, not exceptionally early. Defining "layback" of degrees and considering it "length" versus being part of the swing and knowing when you lose suspension. 19:00 Getting the most out of camps
Take notes - write down exact key words that helped you Have fun, experiment and try new things to make comfort in your boat Prepare ahead of time by doing some extra rowing and stretching Get enough rest between sessions, stretch often Focus on one thing at a time, watch the demonstrations, record / film the explanations on your phone Ask questions if you are not clear about something a coach says Be open to video feedback, coaches aim to be constructive (!) You are learning ew skills so there is a process involved 27:00 After camp learning - the process continues
Refer to your notes for drills or key words Work on one thing at a time Each day pick one point or drill to focus on Blend any drill into your regular rowing That's all for this month - remember to register at www.fastermastersrowing.com to get early news of our new project. Thank you to our sponsors. You can help keep RowingChat going by visiting our sponsors websites www.rowing.chat/sponsors This month RowingChat is supported by - Rowing Stronger book second edition by Will Ruth - download a free first chapter https://rowing.chat/sponsor/rowing-stronger-book/ - RowTours the new rowing holiday company headed by Olympian, Pete Wells. Join the RowTours team in a mini-rowing vacation ahead of the World Championships. Choose from a 3, 4 or 6 day rowing tour down the Danube river starting in Passau and ending at Linz in time for the World Rowing Championships. More information and pricing at https://www.rowtours.com/rowing-chat
Martin Cross needs little introduction - a lifetime student of the sport he is a multiple Olympian, record holder for the longest time spent on the GB Rowing team (18 years in case you're interested) and now commentates for FISA at the World Rowing regattas. We discuss the Boat Race, the challenges facing the Olympic Rowing Programme, James Cracknell at Cambridge and two hilarious anecdotes in the same style of Martin's book, Olympic Obsession.
Timestamps 0:00 Introduction and background in rowing 03:00 Pete Wells - choosing to row like Keith Moon 04:00 Olympic gender equality 07:00 Diversification in the Olympics - Indoor or Coastal rowing by 2028 12:00 Inclusivity for World Rowing - rowing is making fantastic strides in Paralympic Sport 21:00 James Cracknell at Cambridge 27:00 Boat Race Sponsorship ends this year - the Topolski Foundation 35:00 British National Championships - Strategy is driven by Andy Parkinson 46:00 The British Rowing change in performance director and chief coach is very different from Sir David Tanner. The waty coaches can relate to their athletes has changed - there are higher expectations about how you will be treated in sport. 50:00 Retention in the British squad is a massive issue 52:00 Employment law and sport - and the two most powerful interviews Martin wrote about Alex Partridge and Caroline Lind 56:00 World championships hot crews to watch for 2019 1:03:00 Steve Redgrave in China. China has been the graveyard of so many coaches.
The Anecdote - rowing in Sabaudia.
William is the founder of the round-Britain race, GB Row Challenge. He talks about the first circumnavigation, his Guinness World Record and leadership challenges under pressure.
Timestamps to the podcast 1:00 Introduction and background in rowing 3:00 The idea to raise money for charity and row around Britain 6:00 The route chosen with Tower Bridge as the start/finish line. Guinness Records involvement. 10:00 The storm in the Irish Sea 12:00 Planning and using the British Army as public relations. 18:00 We were running low on water when we got to Scotland. This led to crew conflict 25:00 How does the Army train for the unexpected? 27:00 Delineation of responsibility affects leadership decisions 30:00 Team creation and leadership. Dealing with disruptive individuals 34:00 GB Row Challenge June 2020. There are world records up for grabs - 2, 4 man and womens crews. 37:00 My Guinness record was beaten in 2013 by 6 hours. But I'm going to do the race again
www.gbrowchallenge.com www.rowing.chat - please subscribe in your podcast app, Rate us on iTunes, tell your friends and join the discussion.
Sean Wolf - aka RowingWolf interviews Daniel Walsh a 12 year veteran of the national team and now coach at Engine Room Fitness
Sean Wolf - aka RowingWolf interviews Andrew Campbell the US Lightweight Sculler and Bronze medalist in World Rowing Championships Lightweight single sculls in 2018 for USA.
Marlene Royle and Rebecca Caroe discuss Head Racing and training for long distance races.
Events coming up: Head of the River and the Heineken Regatta including 2,500m, 250m, 5k.
On-water trials for crew selection - focusing on eights Tapering for the head race Head Race Guide free ebook offer
Articles mentioned Thank you rowing article by Kim Gross https://www.linkedin.com/pulse/dear-rowing-thank-you-kim-gross Old habits never die by Dr Rowing [ask us if you want the pdf]
www.fastermastersrowing.com register for your ebook www.rowing.chat for more rowing podcasts
We’re back for a quick episode to talk about Will’s new book, “Rowing Stronger, Second Edition.” The first edition was Rowperfect UK’s best-selling e-book since 2016, and after 3+ more years of coaching, learning, writing, and talking with rowers and rowing coaches all over the world, Will has produced a second edition with revised and all-new content. Blake and Joe contributed guest chapters, and join this episode to talk about movement assessments and kettlebell training for rowing, and information and discussion that didn’t make the final cut of the new book.
https://rowing.chat/strength-coach-roundtable-13-rowing-stronger/
Inaugural episode with Sarah Kate Rogers & Andrew MacMillen. Welcome everyone to the inaugural episode of Down on the Watt Farm A podcast about US Elite and Collegiate rowing. Sarah Kate is currently a Junior at BU, former member of Atomic Rowing. Queen of injuries. AKA “that dude that does all the spreadsheets” Andrew is formerly of Tufts Rowing and Redwood Scullers, now a card carrying member of Riverside Boat Club
INDOOR WORLD CHAMPIONSHIPS Thoughts on the move to Long Beach Disappointing overall turnout Stronger regional events going on, less reason to travel afield (and pay) to erg a 2k Strong attendance from US National Team Rumors of cancelling CRASH-Bs?
COLLEGIATE ROWING PREVIEW 88 different D1 women’s teams 16 D2 and 41 D3 women’s teams Dozens of heavyweight men’s teams
Join us next week as we talk… World Indoor Champs recap, Winter training, and ergs
Down on the Watt Farm is part of the RowingChat network. You can get email notification of upcoming shows by joining our mailing list via www.rowing.chat , and listen to the many other shows in the network wherever you get your podcasts.
A RowingWolf podcast with Bill Manning, Lightweight Asst. Mens Coach. We discuss future of lightweight rowing, U-23 lightweight camp, top programs for 2019, difference of open weight and lightweight programs, Men to NCAA format and more.
Subscribe to get email notifications of new podcasts www.rowing.chat
Paul Reynolds of the Womens Sport Network and Julia Belas of Womens Sport Brazil are collaborating to bring the Portugese language version of RowMojo to Brazil. They are on a mission to empower women through sport and to bring physical literacy to young people using a series of booklets, the Mojo.
Timestamps to the show 0.00 Introductions and background in rowing 2:00 The history of Womens Sport Network. 4:00 What are Mojo Manuals? #likeagirl 700 The state of womens sport in Brazil 11:00 RowMojo booklet launch 14:00 Brazil launch with Brazil Rowing Association, terra.com.br 16:00 World Rowing is a partner. A self-help booklet for girls who want to become empowered women. Includes a period-tracking app. Fitr Women App https://www.fitrwoman.com/ 22:00 What coaches should do using RowMojo with their athletes. Each manual has a track for athletes, parents and coaches in the one book.
http://www.worldrowing.com/news/world-rowing-and-wsnet-unite-empower-teenage-girls-through-rowing
www.rowing.chat for full episode list and email subscribe options.
Shownotes Club News Form: https://goo.gl/forms/u5Jk6BChpD05Mx5Y2 Craftsbury: https://www.craftsbury.com/general/about-the-center/news/detail/2218 Antigua Women Cross Ocean: https://goo.gl/5Gs7YY Row 2K News: http://www.row2k.com: Schulkill dredging, Martin Co. bacteria, ocean/open water, up & coming collegiate CLUB NEWS: Preventing Masters Rowing Injuries: Dr. Erin McConnell,Sunday, March 6, 4pm https://communityrowing.org
Rio Salado Rowing Club in Tempe, AZ are holding rowing camps from February through March http://www.rowrio.org
Sarasota County Rowing Club hosts the Sarasota Invitational Regatta at Nathan Benderson Park on February 22-24. https://www.sarasotacountyrowingclub.com
Central NY Sweep Rowing Meetup is planning 2019 events. http://rowcny.com
Bend the Blade At the Catch: The First Annual Rowing Symposium for Masters Women, in Northampton, MA on March 23. https://www.bendtheblade.com Reba Knickerbocker
All American Rowing Camp This summer a fun filled week of sculling and sightseeing in Sibenik Croatia www.allamericanrowingcamp.com
Setting up a camp in Your Location with Our Coaches is easy! Just call Mark
Swan Creek Rowing Club The Swan Creek Rowing Club is named for the Swan Creek, a leading tributary flowing through Lambertville, New Jersey, to the Delaware River. Our club was founded in 1992 by individuals interested in promoting rowing in the area. Members are from diverse backgrounds and vary from novice rowers to those who have maintained a lifelong interest in rowing. While many gained their experience in college we also have a good amount who showed up for Learn to Row and stayed. We share a common bond in our love of the river.
http://www.swancreekrowing.com/
Lambertville, New Jersey
215-872-5611
Trish Riley
WeCanRow DC Join Breast Cancer Survivors in the Washington DC area for a Learn to Row weekend, May 24-26, 2019. Since 2005, WeCanRow DC has been introducing women recovering from breast cancer treatment to a new way to exercise and a new community of support and encouragement. Open to women in all stages of recovery.
https://www.wecanrowdc.org
Washington, DC
571-217-1545
Doris Parker
USRowing has job postings. United States Rowing Association
http://www.usrowing.org/
Princeton, NJ
609-851-0709
Contact Traci
Hammerfest Indoor Race, Feb. 23: Have a love-hate relationship with the erg? Looking to set a 2k time for spring season? Just looking to get some hardware? Regardless of your reason, get ready to drop the hammer and kick it into overdrive with 500s, 1000s, and 2000s. There's also going to be fun stuff such as coxswain races, relays, and a quick Learn to Erg (to get your spouse/parents/friends to sweat a bit as well).
Belmont Rowing Center https://www.belmontrowingcenter.org/
Belmont NC
704-989-1678
Kate Hebdon
Carlos is a coach at University of Washington discussing change in Olympic distances, technique, who rows well and of course UW or Yale?
Timestamps 02:00 Background in Rowing 04:00 Expectations in sport in British public schools. Failure was demystified, kids seek out challenge 07:00 The model of junior rowing pathway included university. 11:11 School starts with indoor rowing machines - the “Metre Meter” record of distances 19:00 What could state school sport achieve for society? 22:00 The Impact of Rowing on Wellbeing - academic study 25:00 Using the rowing club building intensively 32:00 Overcoming the perception that rowing is ‘posh’ 37:00 British Rowing Foundation - leadership of Andy Parkinson has done a great thing - transformation of the BR organisation. https://www.rowuk.co.uk/
Sean Wolf - aka RowingWolf interviews Christine Cavallo Lightweight Womens single sculler for USA. She has rowed the single and lightweight quad for USA in 2018.
Marlene and Rebecca discuss race plans for ergs, how to coach yourself for an erg race, using watts or splits for training on the erg and the 20 minute erg test to assess your training zones.
The 6 training zones and how to calculate your 500m split or watts for each. Any questions: add them in the comments below
Sean Wolf - aka RowingWolf interviews Clark Dean winner of the Junior World Rowing Championships single sculls in 2018 for USA.
SHOW NOTES:
HOST LINK: https://PiercePress.com (looking for alt. education book projects) http://goodinklings.com (Laura Williams, podcast tech support)
Club News Form: Welcome to the Episode #5 of the Ready, Row! USA podcast. We are part of the international RowingChat network. You can subscribe there to receive notifications of upcoming shows, send in news tips, and join our community.
On Jan. 26, CRI is hosting the annual "Grace, Grit & Glory, A Celebration of Women Rowers 2019" featuring a special award for filmmaker & Olympian Mary Mazzio. Come & meet Arshay Cooper, author of SugaWater, soon to be a documentary by Mazzio. Also this weekend, Sports Psychology lecture at 4 pm Sunday, Jan. 27. Community Rowing https://communityrowing.org Boston, MA 617-779-8267 Ellen Minzner
Rio Salado Rowing Club in Tempe, AZ are holding rowing camps from February through March for scullers & sweep rowers with guest coaches. Full listings on Regatta Central. Rio Salado Rowing Club http://www.rowrio.org Tempe, AZ 802-578-2541 Peter Figgins
Sarasota County Rowing Club hosts the Sarasota Invitational Regatta at Nathan Benderson Park on February 22-24. Masters compete on Sunday. Vespoli, Resolute, and Hudson can supply you with state-of-the-art boat rentals. Come thaw out in Florida! Rowing club phone 203-858-6806. Sarasota County Rowing Club https://www.sarasotacountyrowingclub.com Sarasota, FL 203-858-6806 Julie Brown
Central NY Sweep Rowing Meetup is planning 2019 events. Contact Scott Laffer, 315-569-6228, info@rowcny.com CNY Sweep Rowing Meetup http://rowcny.com Liverpool, NY 315-569-6228 Scott Laffer
At the Catch: The First Annual Rowing Symposium for Masters Women, in Northampton, MA on March 23. Bend the Blade https://www.bendtheblade.com Northampton MA 413-923-2923 Reba Knickerbocker
The Swan Creek Rowing Club is named for the Swan Creek, a leading tributary flowing through Lambertville, New Jersey, to the Delaware River. Our club was founded in 1992 by individuals interested in promoting rowing in the area. Members are from diverse backgrounds and vary from novice rowers to those who have maintained a lifelong interest in rowing. While many gained their experience in college we also have a good amount who showed up for Learn to Row and stayed. We share a common bond in our love of the river. Swan Creek Rowing Club http://www.swancreekrowing.com/ Lambertville, New Jersey 215-872-5611 Trish Riley
Join Breast Cancer Survivors in the Washington DC area for a Learn to Row weekend, May 24-26, 2019. Since 2005, WeCanRow DC has been introducing women recovering from breast cancer treatment to a new way to exercise and a new community of support and encouragement. Open to women in all stages of recovery.
WeCanRow DC https://www.wecanrowdc.org Washington, DC 571-217-1545 Doris Parker
USRowing has job postings. United States Rowing Association http://www.usrowing.org/ Princeton, NJ 609-851-0709 Contact Traci
Hammerfest Indoor Race: Have a love-hate relationship with the erg? Looking to set a 2k time for spring season? Just looking to get some hardware? Regardless of your reason, get ready to drop the hammer and kick it into overdrive with 500s, 1000s, and 2000s. There's also going to be fun stuff such as coxswain races, relays, and a quick Learn to Erg (to get your spouse/parents/friends to sweat a bit as well). Belmont Rowing Center https://www.belmontrowingcenter.org/ Belmont NC 704-989-1678 Kate Hebdon
Ready, Row! USA is part of the Rowing.Chat network. You can subscribe to receive notification of upcoming shows or send in news tips, and listen to our many other shows in the network on YouTube, SoundCloud, and Stitcher
Ready, Row! USA - Show Notes Gadgets & Gear with Ellen Minzner - Para Rowing & More Watch link: https://youtu.be/Hb9C63pd6Sk HOST: Charlotte Pierce, Publisher at Pierce Press. I'm also a masters sculler of about 6 years, and a member of Community Rowing in Boston. CONTRIBUTOR: Ellen Minzner, Olympic Para Team coach and Director of Inclusion & Advocacy at Community Rowing in Boston.
Welcome to the fourth episode of Ready, Row! USA, a production of the RowingChat international podcast network. Our primary topic today is one that’s near and dear to my heart - GADGETS & GEAR! Last week we previewed some exciting new tech for connected athletes and today, we’re continuing the discussion with our regular contributor Ellen Minzner
Ellen began rowing as a lightweight at Villanova, rowed on the US Lightweight team from 1991-96, coached for several years at high school, college, and national camps. She’s currently Head Coach for the US Para Rowing Team.
HIGHLIGHTS FROM ELLEN:
Just returned from San Diego Olympic Training Center for the first Para rowing camp of the year. Exciting to see all the new faces and teams forming. (Ellen)
NEWS FLASH: CRI is in negotiations with US Rowing to become a designated US Paralympic training center. Hopefully we’ll have official word on that to be out later this month. https://USRowing.org
Ellen attended the Power10 Dinner last night in NYC, honoring Martin Cross and his outstanding career as an oarsman, announcer, and all-around enthusiast of exciting races. Fun hearing his selection of the “Top 10” races of the year - not all the marquee races you’d expect! (Ellen) https://en.wikipedia.org/wiki/Martin_...
Not so much a gadget as an idea that we’ve been working on, especially for the PR2 category. We’re finding that para rowers can safely negotiate a standard Olympic hull, which opens up a lot of possibilities and expands the para athletic experience. Resolute Adaptive has been a big supporter of this idea. https://www.facebook.com/ResoluteAdap...
Bob Berry of Remote Coxswain has developed a rudder device that allows visually impaired single scullers to row regular boats. Watch this video (https://goo.gl/evomYu) of a blind sculler docking while the coaches steer him in remotely. Ellen noted that the remote coxswain could apply more broadly to all para rowing, not just visually impaired. http://remotecoxswain.com/
Lots to think about, so many gadgets to improve people's athletic experiences, so many exciting tech developments!
We’ll be wrapping up the current Gadgets & Gear series on Jan. 25 when we hope to bring in engineer Andy Crumpholt from the busy workshop at Community Rowing in Boston, Massachusetts.
Ready, Row! USA is part of the international RowingChat network. You can subscribe there to receive notifications of upcoming shows, send in news tips, and join our community.
LINKS: HOST https://piercepress.com/ GUEST: https://www.communityrowing.org/inclu... PODCAST WEBSITE: http://rowing.chat/ready-row-USA
THIS WEEK’S ROWING CLUB NEWS Put your rowing club on the map and boost attendance for events by sending in your club news with this form: https://goo.gl/forms/C8P0XZ8wLdQWlf0K3 ========================================================================= Central NY Sweep Rowing Meetup continues. Contact Scott Laffer, 315-569-6228, info@rowcny.com
On Jan. 26, CRI hosts "Grace, Grit & Glory, A Celebration of Women Rowers 2019" featuring a special award for filmmaker & Olympian Mary Mazzio. RSVP at CommunityRowing.org
Rio Salado Rowing Club in Tempe, AZ are holding rowing camps from February through March for scullers & sweep rowers with guest coaches. Full listings on Regatta Central.
Sarasota County Rowing Club hosts the Sarasota Invitational Regatta at Nathan Benderson Park on February 22-24. Masters compete on Sunday. Vespoli, Resolute, and Hudson can supply you with state-of-the-art boat rentals. Come thaw out in Florida! Rowing club phone 203-858-6806.
Chris Chase runs the Saratoga Rowing Association - most famous for its Head of the Fish Regatta. Timestamps: 0:00 Introduction and background in rowing 05:00 Matt Hopkins uses plastic boats to teach 4-6 year olds 09:00 Upskilling yourself as a coach includes running a conference for junior rowing coaches 12:00 The Volunteer coach model doesn't work for big clubs. 16:00 Money and Fund raising - a sponsored rowathon which feeds the equipment budget and 2 regattas which feed the coaching budget 21:00 Training the Coaches. Rowing is a lifelong sport if you can scull a single. 29:00 US Rowing surveyed their members and coaching is #1 concern 30:00 Seniors coach the learn to rows in the summer. Pre-elites teach with passion. 32:00 Make rowing more relevant as a sport with added excitement. 42:00 Regatta organisation - start with a time trial. Don't race in a chevron - use numbered lanes 47:00 Making money drives decisions 51:00 Making regatta trophies - Tim Frost started in 1986 with embalmed fish heads, hand painted.
GUEST: Colette Lucas-Conwell, a coxswain on the US Men's National Team & member of the Oakland A's front office. Colette spoke on the "Connected Athlete" panel at this week's Consumer Electronics Show (CES) in Las Vegas.
HOST: Charlotte Pierce, masters sculler at CommunityRowing.org and publisher at PiercePress.com.
Ready, Row! USA is part of the RowingChat network and the 4,500-member Masters Rowing International group on Facebook. You are invited to subscribe for notices of upcoming shows, and please, send in news tips, and listen to our many other shows in the network wherever you get your podcasts.
GUEST'S LINKS: asensei - https://www.asensei.com/ Mixfit - https://gomixfit.com/ QUS Sport - https://www.qus-sports.com/?lang=en Tesla Suit - https://teslasuit.io/
OTHER LINKS: remote coaching coachseye.com/ erg app ergdata.com phone bracket concept2.com watches & cameras garmin.com footwear (& boats!) vespoli.com electronics rowhero.com hydration camelbak.com seats neaves.com remote coaching nksports.com
Ready, Row! USA is part of the RowingChat network and the 4,500-member Masters Rowing International group on Facebook. You can subscribe to receive notification of upcoming shows or send in news tips, and listen to our many other shows in the network wherever you get your podcasts.
Douglas Lumsden is the founder and owner of Space Saver Rowing Systems - experts in boathouse storage and space optimisation. Known for their world-famous oar hanging racks. www.ssrs.net.au
Timestamps 0:00 About you and your background in rowing 03:00 What gave you the idea for Space Saver Rowing? Why is boathouse storage such a key issue today? 05:00 Your first product you developed was the oar rack What was challenging / easy / why was this product needed? 12:00 Space Saver has affiliates around the world including RowAmerica 15:00 The latest product is a telescopic frame for single scull racking 18:00 Boat racking storage with a variable mount to allow adjustments and variations to be made after installation 22:00 The Design Process 24:00 Storing rowing electronics in a box for Youth and Student Rowing Clubs 29:00 Dragon Boating clubs are multi-sport and need electric hoists for boat racking - can also be used for coaching boats 35:00 Boating Docks and Pontoons 40:00 What's on the horizon next? The Harvard and Weld Boathouse redevelopment using Space Saver Racking.
Marlene Royle and Rebecca Caroe discuss: How to make winter erging fun. Using the ergometer as a technique tool as preparation for going back on the water. Tip #1 create an inspiring environment. Goal setting for winter Shifting your Christmas pounds January Inspiration - Caryn Davies' article on Tom Terhar in Row360 Magazine.
Ready, Row! USA - Show Notes for 12/17/2018
For this episode, we have the honor of hosting Arshay Cooper (2:07) of Row New York and Mark Wilson (12:20) of the All American Rowing Camp for a recap of the recent US Rowing convention in San Diego, where they both presented.
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Arshay Cooper covers the dynamic new Inclusion/Diversity (4:50) track at USR and the impact & innovations of the USR I&D (7:00) programs he's involved with, like Row New York and his Waterside Chats, where he mentors managers of inclusive programs (26:00). At the end, he talks about an exciting collaboration with director and Olympian Mary Mazzio for a documentary of "Suga Water." (26:21) Arshay invoked a rowing metaphor when receiving the Anita DeFranz Award in 2017: "It's okay to look back as long as you keep moving forward." (15:44)
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Mark Wilson brings us a message from US Rowing's new CEO Patrick McNerney (13:00) and news from Coastal Rowing Initiative (14:33), the Indoor Rowing National Championships (14:21), and a new organization called the Rowing Industry Trade Association (RITA) which seeks to involve manufacturers and vendors in developing the sport of rowing and supporting current USR initiatives.
LINKS & AFFILIATIONS: http://www.arshaycooper.com (ACooper@rownewyork.org) https://allamericanrowingcamp.com (mark@allamericanrowingcammp.com) https://accudock.com (Mark) https://rownewyork.org (Arshay) https://piercepress.com (Charlotte) https://communityrowing.org (Charlotte) https://USRowing.org (Mark, Arshay) https://coastalrowingusa.com (Mark) https://www.facebook.com/Grace.Grit.G... (Ellen Minzner) https://www.50eggs.com (Mary Mazzio, filmmaker)
Timestamps to the show 0:00 Introductions and background in rowing 2:00 The semi final at the World Championships 2018 5:00 I come from a family of rowers going back to my grandfather 9:00 My transition to rowing - I took a month off and realised I needed to do sport 12:00 My father is my coach “I hate it when I fail in something” 18:00 My first World Cup race in 2018 23:00 Was my early success just luck? 27:00 The world cup final - stroke by stroke 31:00 My strongest asset is my motivation - when something isn’t working 33:00 My favourite drills - I really enjoy doing high intensity 2ks 35:00 Ambition is to be the German Champion 42:00 Watching races on video
Ready, Row! USA - Show Notes Welcome to the inaugural episode of Ready, Row! USA. Today we have the honor of hosting: Mark Wilson, Ellen Minzner and Charlotte Pierce.
Mark Wilson, Co-Director, with Jim Dietz, of the All American Rowing Camp in DeLand, FL and a speaker for the upcoming USRowing Convention Masters Track, and someone who totally enjoys messing about in boats! Ellen Minzner, Community Rowing/Boston, Director of Outreach and US National Team Para \Coach, and all-round awesome person! (3:12) US ROWING CONVENTION PREVIEW (Mark Wilson) Preview of Dec. 2018 USR convention; How USR is evolving to meet needs of all rowers (women, youth, para, younger (time 7:12) & older masters); personnel developments; exciting sessions to attend at convention. Para & women’s perspective from Ellen. (11:55) COASTAL ROWING (Mark Wilson) Brief intro of the sport and the growth in North America; how it differs from flat water racing and recreational sculling. Intro to the equipment, manufacturers like Swift, Filippi (though bigger, coastal boats are half the cost of racing shells). Where can you find opportunities and programs. Perspective on coastal rowing from para & women’s perspective by Ellen (15:20). (18:55) WOMEN’S & PARA (Ellen Minzner) Trends, news, program developments. Increases in inclusion events are a big plus, recently USOC has equaled the medal bonuses for the Olympic and Paralympic athletes (previously paralympians received one-fifth the medal bonus); Grace, Grit and Glory event, Jan 26 at Community Rowing in Boston. parity in Paralympic medal payments; preview of Grace, Grit & Glory (21:17); manufacturers of para equipment; women’s lightweight developments.
Ellen Minzner: Email is ellen@communityrowing.org, Facebook pages are Row Inclusive and Grace, Grit and Glory, Twitter is @EllenMinzner. Community Rowing is my home rowing club on the Charles River in Boston. (full links below) Mark Wilson: Email is mark@allamericanrowingcamp.com; Visit the AARC website or look for us on Instagram, Twitter, and Facebook (links below). AARC Camps and Clinics start late December in Florida, run throughout the year - ask at your local club or visit one of our international locations like Croatia in 2019!
Charlotte: Ready, Row! USA is part of the RowingChat network. You can get email notification of upcoming shows by joining our mailing list via the address in the description, and listen to our many other shows in the network wherever you get your podcasts.
UPCOMING: In upcoming shows, we’ll be presenting a recap of developments out of the US Rowing convention in San Diego; and talking to the engineers in the busy workshop at Community Rowing in Boston, Massachusetts, getting some news on equipment and boat repairs.
LINKS: Mark: http://www.allamericanrowingcamp.com #messingaroundinboats http://www.USRowing.org https://www.facebook.com/All-American... https://twitter.com/allrowcamp https://www.instagram.com/allamerican... Coastal Rowing: http://www.worldrowing.com/coastal/ Ellen: http://facebook.com/Grace.Grit.Glory https://www.communityrowing.org #rowingforall https://www.facebook.com/rowinclusive/ https://twitter.com/USParalympics https://twitter.com/EllenMinzner https://www.instagram.com/criboston https://www.rowperfect.co.uk/remote-s... https://www.barehillrowing.com/hotq (Head of the Quinobequin - youth rowing regatta) Charlotte: https://piercepress.com https://facebook.com/piercepress https://twitter.com/PiercePress https://www.instagram.com/piercepress
Recorded: Dec. 3, 2018 Timestamps in parentheses (3:12) give approximate start times for the topics. Cover photo for Ready, Row! USA by Ella Buitrago of CommunityRowing.org
Greg Spooner is a physiotherapist with deep expertise in rowing and movement analysis. Our chat covers how to deal with injury as a coach and as an athlete.
Timestamps to the show 1.00 Introduction and background in rowing 2.00 Rowing the atlantic and why you should bring more food. Rowing into the Sun (book) by Jordan Hanssen https://www.amazon.com/Rowing-into-Son-Crossing-Atlantic/dp/1594856354 04:00 My approach to injury rehabilitation 08:00 Recurring injuries and why your spine is like a balloon filled with toothpaste 12:00 Foundation of good mobility - 2 exercises to loosen your back 15:00 Advice to coaches - stress communication about aches and pains. 19:00 Sleep is a performance-enhancing drug for sport 23:00 Advice for masters rowers without a coach. Use the internet to research ways to gain speed and comfort. Download the free Injury Prevention Starter on https://rowphysio.com/about/ 25:00 How to self-treat back pain - Read Will Ruth's collection of research studies https://rowingstronger.com/wp-content/uploads/2018/09/LBP-RSI-in-Rowers.pdf 30:00 Sleep - to be effective you need an honest assessment of your current habits Sleep Study references: https://journals.lww.com/pedorthopaedics/Fulltext/2014/03000/Chronic_Lack_of_Sleep_is_Associated_With_Increased.1.aspx https://www.ncbi.nlm.nih.gov/pubmed/21731144 https://www.nature.com/articles/40775 https://www.sciencedirect.com/science/article/pii/S2352721818301190?via%3Dihub 37:00 Gear you can use to stay in good shape. Morph Collapsible Foam Roller https://rowphysioshop.com/ The more you can understand your injury the better you can visualise and manage recovery. Key question to ask a doctor or therapist "Can you explain that another way?" Warm up link for rowing - 8 minute video https://www.youtube.com/watch?v=llp7ovdUWhc 41:00 Remote consultations are available with Greg via www.rowphysio.com
Rebecca runs through some changes to RowingChat - opportunities to broaden the range of programmes, presenters and things to talk about. Exciting times.
Full podcast details Timestamps to the show 01:00 Introduction and background in rowing 03:00 Fastest erg time 5:42.5 nearly beating Matthew Pinsent 04:00 Getting recruited to Tideway Scullers under Bill Barry as a coach 10:00 World Class Start talent ID programme under Peter Shakespeare 15:00 Henley final losing by 3 feet. Graham has been in 3 HRR finals losing by a total of 10 feet. 18:00 I love rowing and winning. When you're good at something it's hard to walk away. A poison chalice. 19:00 Eddie Fletcher is my indoor rowing scientist coach. He makes me confident in what I do. It's about layering speed on speed. Giving me the proof points that I can do it. 21:00 Training as an older athlete - less is more. In a race, the cox can talk over the demons in your head. 28:00 I'm working on now is using the rate more. My big scores were high 20s / low 30s. Now for 10k I work on 34-36 stroke rate. 31:00 The display I choose is the average meters to first / second place in a race [C2 race format]. I row a flat race profile, as simple as possible 34:00 My sprint technique on the C2 39:00 You may be surprised but I stop during a lot of training sessions, never in a race. I try to assess the value of what I've done. 44:00 Rowing with Bradley Wiggins 50:00 How to improve your erg score.
Ryan Demaine, Head coach of Headington School is my guest. 01:00 Introduction and background in rowing 02:00 The state of school rowing in the UK. 04:00 The structure of our school rowing programme by age - 140+ girls in the club 08:00 Number of sessions per week for different age groups. 13:00 No injuries in the group by starting slowly with weight lifting. The speed of the bar is important. 14:00 Prioritise participation over performance Many schools don’t create an athlete-oriented environment. 21:00 The athlete scholar - coined by Christine Wilson. You must be on top of your work or rowing suffers. 24:00 Drop off between school and university 27:00 Physiology Testing - Charlie Simpson uses 5 or 6 ergs lasting 10 minutes with 10 minutes rest between. 30 minutes is when the aerobic zone is for blood lactate and watts is the training band. 31:00 Take watts from the gym into the boat - rate of perceived exertion on 1-10 scale plus Heart Rate plus lactate or watts. 35:00 My coaching philosophy of how to move a boat. Relaxation, Rhythm, Efficiency 42:00 Quad - confidence on how the boat feels 48:00 Match racing skills. I care about the performance more than the boat speed. 50:00 We should move the school exams to December and finish the rowing year in October. Read the full blog post https://www.rowperfect.co.uk/ryan-demaine-headington-school-on-rowingchat/
Timestamps to the show 01:00 Introduction and background in rowing 3:00 What it is like stroking the US womens eight and being coached by Tom Terhar 07:00 Funding is a blessing and a curse, it keeps the sport pure and there's little incentive to take drugs. 09:00 Tom is our enigma. He cares a lot and wants the best for his athletes; is sparing in his praise. I learned to stop questioning. 15:00 The moment I became a great stroke, I realised that is doesn't matter what I do. It's what I enable the team to do. 19:00 The team connection is "glue" the coaching and culture we created our own bonding. 21:00 Handling stress "Billie Jean King said pressure is a privilege" 24:00 Rehabilitation from injury and the psychology of recovery - don't make yourself miserable. 33:00 Her retirement - a legal career has a lack of goals and metrics to measure performance. 50:00 What trade offs is Jurgen willing to make that other coaches don't? 42:00 The differences between rowing at Harvard and Oxford 44:00 Drills for junior rowers - learn to row feet out on an erg or boat at a stroke rate of 24 or less.
Dr Andy Franklyn-Miller is a leading sports medicine expert who is also a rowing coach.Timestamps to the show 01:00 Introduction and background in rowing. A coach, an athlete and now a sports injury specialist. 02:00 What happens when an athlete gets injured? 04:00 The body is designed as a series of hinges distributing the load across our joints 05:00 When you get injured - getting pain is almost too late to spot an injury. Recovery is an important part of training 09:00 Heart rate variability ()HRV) is a tool to measure training recovery. A relaxed body will have high variability. 12:00 Strength is the common denominator to injury prevention. Start teaching compound lifts to 12-14 year olds with body weight only. 14:00 A technical critique of lifting is important. There's a difference between exercising a joint and training it. You have to train to fatigue to improve. Internet resources https://locker27.com/ and https://twitter.com/JeremyFrisch 18:00 Surgery as a part of rehabilitation. Regaining strength after a definite diagnosis is step 1. But pain can continue. Some get surgery because of pressure to make the team rather than because of the injury. 30:00 The Rehabilitation process step 1 is diagnosis with imaging and anatomy insight and training load. Step 2 is to judge the rate of force development 30:00 Mental support through injury. A good sports injury practitioner has confidence in meeting the guidelines for recovery. 33:00 Many athletes lack awareness of what they eat. Use My Fitness Pal app and record your diet for 2 weeks. You need 2g of protein per kg of body weight to recover from a training session. 39:00 Find the free online resources. Mobility WOD, getting mobile outside training - the best advice for hip, back and shoulder mobility.
Athene McGregor Macdonald started the app when she couldn't find a decent availability management crew management software programme for her club. Today it's the most straightforward interface for a rowing coach and club 00:00 Introduction and background in rowing 01:00 FitClub is a simple app for clubs and athletes to do availability tracking 04:00 As Captain of HSBC Rowing Club I found chasing people up for availability was a pain. Crew lists are needed. Coaches get an overview. 06:00 Attendance Screen view 10:00 Crew lineups can be set. USA Users have port and starboard and UK have bowside and strokeside. 13:00 Results - athletes view gives erg scores in time and also weight-adjusted. 19:00 Weight adjusted scored come from Concept2 website algorithm. You can change weight into Lbs or KGs. 22:00 Data protection and privacy, FitClub is GDPR compliant. You can delete your data and you can also download it for export. 25:00 What's next? FitClub will never be finished. Boat Booking and results logging is next. 28:00 Get started and sign up by creating a club name. 31:00 It's easy to use is my last bit of advice. Save time, get FitClub. Sign up to FitClub.me on their website - it's free for RowingChat listeners.
RowingChat: Jurgen Grobler biography authors, Hugh Matheson and Chris Dodd interviewed by Rebecca Caroe. Timestamps to the show 01:00 Introduction and background in rowing 3:00 What attracted you to writing this book without Jurgen's collaboration? 07:00 Jurgen's one defining quality as a coach is thoroughness - how this shows and how Bob Janousek enabled its establishment in UK rowing. 13:00 Moving from East Germany to UK rowing system was difficult for Jurgen - why? 17:00 How Jurgen builds a squad of athletes over an Olympic cycle. 21:00 Building a squad where the athletes have the ambition to get into Jurgen's podium crews. Train hard or drop out. 30:00 What other British coaches have learned form Jurgen Grobler's methods 49:00 Hugh Matheson - how do you feel about losing a possible Olympic Gold Medal in 1976 to a doping East German crew? 42:00 Leander club had fallen out with British Rowing and didn't ask the question about East German drug use 50:00 What trade offs is Jurgen willing to make that other coaches don't? 54:00 What are the flaws in the British Rowing system?
Julien Bahain is a former international who is vehemently anti Drugs in Sport, and in favour of allowing athletes more say in lane draws at WorldRowing regattas. Timestamps to the show 1:00 Introduction and background in rowing 2:00 Falling in Love with Rowing 05:00 Comparing rowing with horse riding 08:00 The double scull is a complex boat comparing it to the quad 15:00 The only race we didn't perform well in 2012 was the Olympic regatta 17:00 If you only live for rowing it's a trap. 21:00 Retirement was brutal. Who am I now? 35:00 Comparing the French [dispersed] and the Canadian [centralised] rowing systems. 40:00 Our Rio performance was stolen. I've never been so fit before. 43:00 My favourite boat manufacturer 47:00 Doping in sport. Rowing has values as well as results. I'm an advocate for jail and life bans. 54:00 The FISA Athletes Commission and the Lane Selection programme change we are lobbying for now. RowingChat is sponsored by www.Healthiq.com/rowing intelligent life insurance for athletes - get a quote and support us.
We are doing a listener survey www.bit.ly/rowingchatsurvey
Timestamps to the interview with Eric Murray - half of the Kiwi Pair
1:00 Introduction and background in rowing 2:00 The 2004 Olympics when I made the final. Beijing 2008 we dead heated in the semi-final. We didn’t know how to replicate our 2007 success. 07:00 How Hamish and I decided to do the pair. I would have loved to see what we could have done against George Bridgwater and Nathan Twaddle 09:00 Hamish ad I are buddies - you have to have trust 11:00 I am optimistic, Hamish is pessimistic and perfectionist. 16:00 Have you ever lost it completely in a boat? 18:00 Who is your most influential coach? Chris Nilsson has a sense of boat feel, Noel Donaldson - we’ve had a great collaboration with him 21:00 Dan Plews physiologist worked with us. A rowing programme is a one-year experiment. 27:00 Being the new boy in the group. Respect your elders. There’s an element of fear 31:00 “Last man standing” 500m on and 250m off 34:00 How Dick Tonks will go in Canada 39:00 Strong leg drive - hanging under your armpits 40:00 Mental preparation - normal training will suck, so get used to it. Get rid of your superstitions. Be flexible. 42:00 How to get a better erg time - do more ergs. If you can train at 80% of your race speed consistently, you only have to increase it by 15-20% to hit race pace. 44:00 I didn’t keep a training diary but I have got a list of my 2k times over the years 45:00 You cna spend too much time on an erg. 90 minutes and your output reduces to survive. 46:00 Our average daily distance is 36-40 km 48:00 Do you do weight lifting? In 2010 we stopped. Before that we did lots. We did band work, plyometrics. Dick Tonks said we will go faster by being fitter rather than being stronger. We still did core work. 51:00 I’ve been lucky not to get badly injured 53:00 Why didn’t you go round in circles? Hamish pushed 350 watts in mid race, his power was more than I could product - but I could pull him round at the start and finish. So I had the steering and used it a bit. We were slightly out of tine in our power application. The stern fishtailed a bit. 57:00 How to get to the Olympics - ergs - be quick. 58:00 What do you do in a 2k when you think you’re dying? Breathe. Start on your target number and use rating to hit the number. Listen to the machine, am I rowing coherently? 61:00 Synek does short intensive workouts. What works for different people is different. 63:00 Transitioning out of sport. I worked before I rowed professionally. I now do sales for the Laszlo Boats team.
iCrew.club Software was developed by Kevin Goyena for use with his club, MBRSC.com where head coach Helen Tilghmann helped specify and improve it through active use. Timestamps to the show 01:00 Introductions 05:00 Helen coaching skills as she transitioned from athlete to coach 08:00 Club structure at Mount Baker Crew - the white board with magnets for crew selection line-ups 12:00 The crisis of necessity - 35 minutes to get on the water 15:00 iCrew is a web system initially for practice lineups 21:00 Juniors we use iCrew to check attendance 23:00 Regatta and boat / oar allocation management 30:00 Kevin demonstrates iCrew from a rowers perspective including "My dates away" feature 34:00 Kevin demonstrates iCrew from a coach's perspective including erg scores and weight adjusted scores. 42:00 Regattas in iCrew allow multiple events and boat allocations on a single day plus integration to RegattaCentral for event timings. It calculates crew average ages. 49:00 Future enhancements include boat logging and on-water safety logs plus document signing for permissions and memberships. 54:00 Helen's research into core practices for good coaching - build relationships, social and emotional growth and achieving peak athletic performances. Ask a question instead of telling bad news.
Access one month free on iCrew software www.icrew.club
Full interview on https://www.rowperfect.co.uk/eira-parry-parenting-athletes-on-rowingchat/
Timestamps 01:00 HPP is for any parent of a child who rows 05:00 Top dos and don'ts for parenting sporting children. Open communication with athlete and coach, Embrace making mistakes. It's their game not yours. 07:00 Effective dialogue - protocols for communication 09:00 New group induction topics - use parents as allies in the support network 15:00 Sport / life balance - don't give up things because rowing has a high training load. Periods of under-recovery are normal. Morning monitoring. 19:00 The sporting journey should be fun for parents too. Find out likely race outcomes and prepare your own emotions. 22:00 Nutrition for athletes - protein eaten regularly in meal and snacks - recovery snacks of carb + protein 26:00 What causes conflict in sport. Selection decisions are hart to do transparently in rowing. Empathise with your child, accept their disappointment. Encourage then to ask the coach for feedback. 32:00 Can young people understand and learn from disappointments? Are you going to be in sport for the long term? 37:00 Learn sporting heroes' journey stories 38:00 How can a coach make fair selections? Have a policy readily available. Key events, how the event crews will be selected. The coach has final say. 40:00 What is the difference between sport and an unfair situation? 44:00 Dispute resolution - allow both parties to be heard. Redress or not? 48:00 Peer group friendships and racing up an agegroup 51:00 Workshops for parents, nutrition, sport life balance, psychology, how to talk to your child about sport, recovery snacks, supporting your child.
Rowing New Zealand athletes join us for RowingChat - Robbie Manson is World Record holder in Single Scull 1x, Michael Brake and Tom Murray have been in the 8 and Pair.
They talk about training, mental strength, the numbers they look at in the boat, what happens when you're injured and their coach, Noel Donaldson.
Rowing strength coaches Will Ruth and Joe Deleo discuss movement assessments for rowing. How can we evaluate an athlete’s movement and use that information in our coaching? We talk application to strength training and rowing training so that you can get the most out of your movement in the weight-room as well as on the water or erg. This is episode #1 of a new podcast series. From here, we’ll discuss how we strengthen each area of a rower’s body to build a stronger, healthier, faster, better rower. Future episodes will include squat lifts, hinge lifts, core and total body power, and upper body.
https://www.rowperfect.co.uk/strength-coach-roundtable-11-movement-assessments-for-rowing/
Guest coaches Karen Calara and Caitlin McClain join the Roundtable for a discussion of how strength coaches, physical therapists, and rowing coaches can better support each other and work together to solve common rowing technical problems and ultimately build better, faster, healthier rowers. Tune in for specific advice for common technical problems of the stroke as well as general advice for the rower or coach who wants to begin incorporating strength training and physical therapy principles into their training.
Timestamps 01:00 CTL is a preventative service for athlete retirement 08:00 The genesis of CTL - addiction post sport to dopamine and seeking subsitutes 06:00 Do clubs see coach education as their responsibility? 11:00 The stigma of asking for help - a grief process of retirement when it's not your choice (injury or deselection) 14:00 CTL has articles and resources on transition - Headspace (mental), Careers (passion and purpose), Tools for Life (skills to repurpose) 20:00 Federations have a responsibility for athlete development 22:00 Everyone can benefit - start working with junior teams to learn the skills young 26:00 Conferences on mental health, career development with Greg Louganis (diver), Ben Johnson (sprinter), Kim Brennan (rower) 28:00 Greg's story - he was HIV Positive at Olympics and diving was a refuge for depression as well as battling his sexuality 32:00 How to handle depression - Mental Health First Aid Course 34:00 Symptoms of depression - withdrawing, distant from the group, performance declines. Solutions depend on acuteness. 40:00 Drugs in rowing - we'd be naive to think rowing is immune 42:00 Ben Johnson's story - taking drugs at the Olympics. 46:00 Athletes make the choice to dope Joerg Jaksche ASADA video. What is good decision making? 50:00 Whistleblowing on doping - sign the WADA code. Reporting is an obligation. Protect your right to a fair race. 52:00 Should doping bans be for life? 56:00 CTL Webinars and Drop-ins - monthly live chats.
Coach Tara Morgan of Seize the Oar Unified Rowing in Seattle WA joins the Strength Coach Roundtable for an in-depth discussion of strength training for adaptive rowers.
Timestamps 01:00 Challenge for rowing coach education 03:00 Mentoring as coach education and informal learning 06:00 Do clubs see coach education as their responsibility? 07:00 USA approach is getting education into the hands of coaches. New coach induction 09:00 Benefits of face to face learning 11:00 The Rowing Network portal - Level 1 training course for people new to coaching rowing 13:00 Getting the most out of your athletes is a new course 15:00 Course outline demo 4 segments - Great instruction, Organisation, Consistent Messaging, Commitment 18:00 Module 1 what athletes want overview 23:00 The genesis of the course material. The power of data and feedback loops as a development tool CB Sands-Bohrer 25:00 Pricing is AU$180 or AU$100 for the two courses. New plans for regular site visitors short resource content and a subscription service 30:00 Future vision is to launch a sweep rigging course 33:00 Indoor rowing for primary schools which is game-playing oriented
Timestamps to the interview 01:00 Introduction and background in Masters coaching 05:00 Sport and the aging process - changes due to disease, joint mobility, old injuries, mobility and strength. Preserve co-ordination in the nervous system 09:00 Training these systems some can be trained and others have to be managed 10:00 Go faster by learning not to slow down. What is your rhythm? This cna change boat speed - most people lose speed around the release 13:00 Gain new speed. Entry timing, drive initiation 16:00 Gain strength - posture and body position in the boat is very important. Good posture helps your muscles move QUIETLY 21:00 Spine health - what to check in your posture. How to check a neutral spine. Exercise in a chair. Stress on the rib cage. Wrists flat is a safe position for joints. 30:00 Framework of support by making your body part of the structure of the boat. Avoid extreme positions. A 'collected' stroke rather than separated stroke. 36.00 Follow the path of hte handle with your body. Regulate your range of motion - prevent weight falling in a direction that's not conducive to moving the boat 41:00 Rigging tips - Oarlock height comes first. Handles come to your centre of gravity. Can you rest weight over the top of the oar handles? Prioritise entry angle when choosing foot stretcher position. Centre line of hip at centre of pin (or a bit sternwards). 47:00 Position of the heels to optimise the drive. Do a test on the ergo - fixed rate for 2 minutes and change foot height. Check your power or distance over each test to find the optimal position. Check your oars - standard size spoons can be 85cm inboard and 285 overall length or 1 cm shorter on both. 52:00 Customising your station in the boat - have confidence adjusting the boat and footstretcher. Gives adaptability. Could boat builders design boats that have masters athletes in mind? 55:00 Marlene is publishing a 1km Race Training Program in basic plan format. Join the Faster Masters mailing list to be alerted when it publishes
Stress fractures to the ribs are a common injury in rowing crews. Learn how to train to avoid rib injuries with our group of Strength Coach experts, Will Ruth, Joe de Leo and Blake Gourlay plus special guest, Karen Calara.
Zig Danziger spent 30 years writing the book about his time on the Rowing team at Yale University. He died last week and
Small Puddles his friends and colleagues joined me on this week's RowingChat in his memory.
Carole Claps is his publicist, Alix James is mentioned in the book and rowed at Yale on the womens team, Dave Vogel was his coach of the lightweight squad and Mike Hard was his best friend. Timestamps to the interview
01:00 Introduction and connections to Zig 05:00 Zig was the most altruistic person I ever met - Carole 09:00 The "Golden Oar" awards dinner story - where's the check / cheque? 14:00 What it was like rowing at Yale in 1980s - Alix 16:00 Title IX and the naked sit-in at the athletic director's office 22:00 Quitting the program wasn't an option 24:00 As a coach, I had little incentive to drop an athlete - Dave. My first memory of Zig 34:00 How rowing creates bonds that help to overcome adversity 36.00 The psychology of the non-quitter. An environment that encourages testing yourself and surpassing your limits. 42:00 The top rowers were "Gods" 46:00 Why buy the book? The mundane details of collegiate rowing life are accurately described. Rowing is an organising force for self-management. As a sport it's a moving meditation.
Will Ruth, Blake Gourlay and Joe de Leo launch another episode of their successful RowingChat on Strength Coach topics. This week, the Squat.
Bo Hanson has three Olympic Medals representing Australia and now leads the Athlete Assessments business tutoring coaches in the techniques that build resilient athletes and "toughness"
Timestamps 01:00 Introduction and background in rowing 02:00 Why is rowing different from other sports? Accountability and responsibility from the athletes. 05:00 What is athlete toughness? Strategies to develop these qualities. Most teams don't set goals effectively. 08:00 The equation of Toughness W-I-S-E. Why, Identity, Strategies, Environment. 11:00 This generation's experience is different from previous ones 14:00 How to communicate - creating engagement by coaching styles. 16:00 Situation - Behaviour - Result. The DISC Model for sport. 19:00 Work in Threes. Listening before you go out rowing. 21.00 Getting on the same page before an outing. GRUP Model. Goals, Role, Understand, Process/procedure. 27:00 Role switches as a learning experience. 29:00 Conflict in a rowing crew. Start with the point of commonality. Behavioural clash - what's the best outcome for the crew? Diversity creates better results. Values Clash (philosophically) needs a hard conversation. 34:00 Bo's own role in his Olympic crews 36:00 The 2000 Olympic final against Sir Steve Redgrave and Matt Pinsent in GBR 4- 41:00 How to approach setting up a new crew. Objectives and Expectations. 44:00 How to be an effective team. Productive relationships and how to adapt. There's no individual in rowing. Be the best person for the boat rather than the best person in the boat. 47:00 Skills for working effectively. Differences are a positive. Harmony over honesty isn't always good. 50:00 Race planning and preparation - what information can you reuse and at what part of the race as fatigue encroaches 52:00 Physical pain in rowing. Working around the stroke cycle - directed and productive focus. 56:00 Tim McLaren - inspired the work Bo does today. He builds phenomenal relationships, has an extraordinary ability to innovate and made it possible for Bo to aspire to a higher standard himself.
Advanced Rowing book authors, Charles Simpson and Jim Flood explain what's different and similar about top rowing coaching and how to learn from others. Timestamps to the interview
01:00 Introduction and background in rowing 04:00 Why we wrote the Advanced Rowing book 06:00 The process of coaching - it makes us curious 08:00 Dissatisfaction with coaching structures - symptoms are athletes unsure what to do, drop outs, no clear objectives. 11:00 Dave O'Neill head coach at University of Texas - talking vs listening 13:00 The structure of the book, international / clubs and universities / 8 themes to each chapte 16:00 Norway and Denmark excel on a shoestring budget 19:00 Efficiency of funds and ti use. Clubs can learn. What you don't have is not an excuse not to do well. 23.00 Coaching as a process of experiments. It's full of ideas nad resources. Spot the difference between club and international squads. 26:00 Cross training to avoid boredom and injury. 30:00 The benefits of tracking total training load. Trusting athlete choices. Bond and Murray training data is on PubMed 34:00 Variations of coaching style and athlete preferences 40:00 How to interview rowing coaches 44:00 Can we learn the skill of asking questions? Why it does not exist now 46:00 Rowing as art and science - selection is predicting the future. Science informs process but doesn't dictate outcomes. 51:00 Data in rowing - make sure it's valid first. Collect systematically and accurately. Get good kit. 54:00 Immersive training environments 57:00 Predictive times for races. Prognostic Times for Rowing ebook.
Penny was head coach of British Rowing and a forceful advocate for equal womens events at international FISA regattas. Her insights into athlete flow and patterns of movement are instructional for all students of Rowing technique and skilful movement of boats.
Timestamps to the interview
01:00 Introduction and background in rowing 08:00 My whole life is surrounded by silver medals - as a coach and as an athlete. 10:00 Punting and coaching. 11:00 Open Skills and Closed Skills, Flow patterns in athletes - bound flow and free flow 18:00 How to spot bound versus free flow athletes - "Contained" or "Controlled" athletes 19:00 Seat racing when it's best to use 23:00 The international athletes who are free flow types 26.00 Teaching flow characteristics 30:00 ARA internationally how it was run before the British National Lottery funding 33:00 The selection process 49:00 Trials and selection boards - Pairs matrix, seat racing, long distance assessments in small boats 51:00 Cornish Pilot Gigs - coaching. How to get the best out of this particular boat / crew 57:00 Underhand grip - a challenge to change technique 49:00 How to accelerate your learning - video review 55:00 FISA Fairness commission, the sexism in 1970s FISA and fighting for womens events
58:00 1987 Copenhagen World Champs were unfair. Martin Cross complained and was over-ruled. Then they introduced seeding based on Penny's lobbying.
60:00 Introduced athletes representatives and appeals panel and the FISA Athletes Commission
Timestamps to the interview
01:00 Introduction and background in rowing
03:00 Why go on camp? Does this make the boat go better?
07:00 A day at camp
10:00 How to provide technical focus
12:00 Advantages of small boats for learning
15:00 Coaching language and the challenge of moving from coaching beginners to advanced athletes
17:00 How to get new coaches joining your team "playing in the same sandbox"
21.00 the cardinal sin of coaching in a group setting
26:00 What's it like coming on camp? How to book craftsbury.com
34:00 The purpose of camp for youth
36:00 Training camp workout structure
39:00 If you're constantly focused on racing, you're missing half the sport
40:00 Favourite drills are comfort in the boat, thinking in the direction of the boat, letting go of the oar handle
49:00 How to accelerate your learning - video review
53:00 Drill work that you integrate into sculling & taking notes,
56:00 Lido for Time
We decided to turn the tables for August and to interview Rebecca Caroe who hosts RowingChat. Joe de Leo, expert podcaster from the Leo Training Podcast agreed to be the guest host.
Timestamps to the interview
01:00 Introduction and background in rowing 08:00 My introduction to Thames Tradesmens Rowing Club 12:00 Being an athlete and being a coach 15:00 The perfect race - have you had one? 20:00 How Rowperfect UK got started and developed as a business 25:00 Education for Rowing 34:00 Rowing Data - the future needs 37.00 Using drills and exercises three times 40:00 What's new and coming up for Rowperfect? 45:00 What could Rowperfect do differently to better serve you? 48:00 More hosts for RowingChat - could you become a rowing podcaster? 52:00 The future of rowing clubs - access - flexibility of mode - modern busy lives - health and wellness
Timestamps to the interview 01:00 background in rowing 02:00 My first coaches - Tony Martin and Tony Tinckle at Reading University Rowing Club 03:00 What was international selection like in 1981? How I got selected for 2+ at World Championships and I won my first international medal. 08:00 working and training through the year in 80s? 10:00 the lead up to 1984 Olympics and selections. Initial crew was coached by Mike Spracklen. Initial crew was Richard Budgett, Martin Cross, Andy Holmes and John Beattie and Steve Redgrave pushed Beattie out. 15:00 The Olympic final 1984 narrated by Adrian. 17:00 USA jets squeal overhead and Adrian’s push isn’t heard leading to switching Martin Cross as race tactician 21.00 The calls in the race including the “desperation in his voice” The feeling of relief at the end of the race 23:00 The skilful execution of Plan A, Plan B or Plan C is the definition of a skilful rowing crew and coping with unexpected circumstances. 26:00 How to spot significant moments in a race when win or lose can be decided. 28:00 The mark of a really good cox / crew is sometimes taking the rate down not up 30:00 How to improve your coxing skills. Get into a crew with someone more experienced 34:00 Listen to what top coxswains say - get audio recordings and videos as training 35:00 Cox as the technical coach in the boat - what you look out for 40:00 Understanding the calls and what they mean and how to do the same thing in the same way 42:00 First outing with a new crew and what I feel when in the boat 46:00 What numbers do your follow on the Coxmate SX? 48:00 What do you do to prepare to race with a crew - what do they want me to do? The best coxswain for a crew is one who gives them what they want. 51:00 The coxswain in the gym - how do you work with a coach as an effective coxswain? 54:00 How can coxswains be effective working with a coach? 60:00 Comparison between New Zealand and Great Britain rowing 64:00 Reflections on coxing for 40 years - I’m a better coxswain now than when I was on the GB national team
The Rowing Network is a new online education web portal for rowing coaches to learn how to coach rowing and sculling. Set up by Rowig Australia and Community Rowing Inc Boston, USA, we discuss the need for continual coach learning and upskilling and how to meet the learner "where they are" with online resources.
Timestamps to the interview
01:00 Introduction and background in rowing 06:00 The inspiration for the Rowing Network 08:00 Coach educator traditional role 09:00 The Challenge in coaching - learning from another coach and mentoring 11:00 Foundation of CRI is rowing for all. Coaches are the touchpoint for us. Everyone is coached. 14:00 Pathways after learn to row - two tracks 17:00 How we became a community rowing club. 24:00 Setting up the learn to row paradigm. How do coaches come in and choose to stay in the sport? 26:00 Guided tour of the RowingNetwork.org The End Goals for your coaching. 28:00 Level 1 rowing accreditation for a beginner coach 39:00 Why CRI got into coach education. You have to do it all the time to develop knowledge. Other sports don't do this. Rowing is leading the way in teaching how to be a coach. 47:00 The future for coach education. Ways to spread knowledge - Online learning. 53:00 Indoor rowing as a pathway to the water.
Matt is a four times Olympian rower with a bronze, silver and gold medal to his name. He's won international titles in every Olympic boat class - both sculling and sweep in his 15 year career. We discuss life after rowing, what it's like having Jurgen Grobler as your coach and why rowing is addictive. Timestamps to the interview
01:00 Introduction and background in rowing 02:00 My first coach at Northwich Rowing Club - Paul Rafferty 04:00 My best 3 rowing career years - 2016. 2001 and 2011 07:00 Switching from sculling to sweep 10:00 Mistakes I learned from - getting ill and injured and learning to train consistently 16:00 Changes I noticed when maturing as an athlete 18:00 A day in the life of a GB squad rower 21:00 Having no part in decision making about my crew and training was a challenge 23:00 What is Jurgen Grobler like as a coach? "You have your fingerprint - getting the best out of your fingerprint." 27:00 What made you move to Leander Club? 30:00 World Class Start is a talent ID scheme - I don't entirely agree with fast-tracking athletes 37:00 Why rowing is addictive. It's an honest sport 43:00 British Rowing is a closed system and secretive is this a disadvantage? "We never want to give our competitors a reason to train harder." 48:00 Does retirement beckon? 50:00 Is career transition advice available within British Rowing? 52:00 What is our cycling plan? 55:00 Can rowing develop new formats for racing?
Timestamps to the interview with Nikos Gkountoulas
01:00 Introduction and background in rowing 04:00 The recent history of rowing in Greece 08:00 FISA support for Greek rowing 11:00 Rowing with your twin brother - the fights and the friendship 13:00 Twins with identical erg scores 15:00 Moving to Ocean rowing - who was the New Zealander girls coastal 2x Nikos met at Istanbul Airport in 2011? 16:00 Coastal Rowing boats and oars 22:00 Steering an ocean rowing boat 24:00 Goal for Greek coastal rowing 26:00 World Championships provide boats for competitors 31:00 Beach Sprint Rowing - new format for racing started by Guin Batten 34:00 Asian Beach Games includes beach rowing races 41: Bronze medal in World Coastal Rowing Championships 45:00 Rowing camp in Vietnam 51:00 Thessaloniki Rowing Club adds ocean rowing training group 54:00 How can a rowing club add coastal rowing boats? Read the full blog post https://wp.me/p4XW6x-7zV
Will Ruth, Blake Gourley, and Joe Deleo break down one of the best lifts for rowing performance, muscular balance, and back health, talking techniques, variations, and training for in-season and off-season.
Tim has set up the first online tutorial service to train rowing coxswains and I was delighted to be chatting with him on RowingChat. His experience as a regatta referee and a coxswain coach has showcased the need for improved instruction. In this interview we run through a range of tips and tactics coaches and coxswains can use to up-skill and improve their boat control.
Timestamps to the interview
01:00 Introduction and background in rowing 04:00 How to spot if coaches are failing to teach coxes well. Rowers telling the cox what to do.
05:00 Keeping your point (what it is and how to do it)
10:00 coaching coxswains - books are hard to get people to read.
13:00 start coaching by listening to a recording of a race or a practice. How often do coxes repeat themselves?
16:00 Why coxing improvements is like getting rid of a computer virus
19:00 Should a cox also be a coach?
21:00 How to make corrective calls five different ways e.g. catch timing
24:00 Teaching HOW to make a correction
25:00 Taking notes after an outing - ride in the coach launch and watch rowers individually
26:00 What does a coxswain feel? Rush and Check.
28:00 What a coxswain can hear
29:00 Simultaneously monitoring
32:00 How to choose a remedy - pick the biggest flaw first
33:00 Start by coaching the whole crew before doing individuals. The power of positive calls
38:00 Exercises and drills to reinforce technical changes. Use this to broaden vocabulary. Try new words. Pick a theme for the outing.
41:00 How to take the drill learnings into normal rowing
45:00 Encourage the crew to give feedback on pieces and what went well. Ask people individually, don't let one or two dominate.
50:00 www.coxnschool.com guided tour. 50% discount for April enrolments
55:00 The best way to know they have learned is to quiz the learner
60:00 Evaluating your recordings - number of words per minute.
Marlene Royle is a welcome return guest on RowingChat today with a talk focused on how to transition out of winter training and back onto the water for the summer.
Timestamps for Marlene Royle RowingChat
01:00 Introductions and personal background in rowing
05:00 Transitioning off the erg. Ergometer training is a linear world. Water rowing is a circular world
07:00 Fatigue level - rowing with good form. Posture, Power application, good technique, focus through hips and glutes. Limited time on the water. Avoid fatigue.
10:00 Low intensity rowing - short outings, Focus on drills. Release and Feather Drills, Red flag. Pause Drills arms and body away.
15:00 Short sets and very high quality rowing. Delayed feather drill.
19:00 He who has the better recovery wins. Ergo finishes in the boat act as a brake. Rowing feet out drill.
24:00 Benefits of dynamic egos - less tendency to be long at the finish
25:00 Lose fitness as you transition back onto the water. pre-competition phase of training programme. Light speed work, Do fitness on the erg, do technique on the water.
29:00 Flexibility and stretching are important. Hip flexibility. Last 500 Machine = The Rack!
35:00 Work in combination - high quality technique. Get lessons or go on a Training Camp. Get Coaching
40:00 moving back onto the water after injury
44:00 Stability and "The Diamond Frame"
49:00 Kettlebells for rowing training started in 1700s from Russia. Pavel Tsatsouline popularised them. Efficient, Economical, Effective training tools.
54:00 Masters suffer from "glute amnesia". Kettlebell swings stimulate the glutes. Read this book Enter the Kettlebell. And Joe de Leo's instructional video
Timestamps for topics in the podcast. 0:01 introductions and background in rowing and data analysis 0:02 What got you started in rowing data - tracking ;progress and setting realistic goals 0:04 What was your first bit of rowing electronic hardware? 0:07 What electronics do you use today? Running watch and heart rate strap, phone as a data logger for the erg (wireless) and a speed coach GPS with an HR strap 0:13 Daily Rowing Training Diary - Rate of Perceived Exertion Scale BORG rating 0:16 Sports electronics which can be used for rowing - Garmin, Strava, track my run, Peach System, Empower Oarlock, 4Runner, Polar 0:19 Fitbit and wrist mounted watches are inconvenient for sculling 0:21 5 Data Points for Rowing - Time, Distance, Stroke Rate, Heart Rate and Pace 0:41 Demonstration and guided tour of Rowsandall online app for new users 0:45 Data exporting 0:48 Heart rate data - resting heart rate; Heart rate training zones based on max HR measure. 0:53 Data Patterns in heart rate data 0:54 When is heart rate not suitable to be tracked 0:58 Recovery for heart rate tracking
Rowing Strength Coach Roundtable: Episode 5: Performance Psychology For Rowers by Rebecca Caroe
Streamed live on Oct 15, 2016 Shownotes: https://www.rowperfect.co.uk/strength... 0:00 — Re-introductions and what we’ve been up to over summer and fall 5:15 — Common and controllable factors that rowers can use to improve their recovery from training 22:20 — How to develop your own personal recovery protocol 45:50 — What you can do right now from home to start recovering better 53:38 — Last words from Will, Blake, and Joe
RowingChat today was with Guin Batten a pioneer leading new racing formats for beach rowing, coastal rowing and an energetic ambassador for the sport.
She has taken on many new challenges such as rowing in the Maldives, winning the Coastal Rowing world championships and inventing beach rowing for the World Beach Games since winning a silver medal with the Great Britain Rowing team for the Athens Olympics.
We have collated timestamps for the key points we covered during the interview.
01:00 Introductions and personal background in rowing 09:00 New explorations in rowing - challenge crossings, outrigger canoe rowing 12:00 Coastal Rowing champs - format and boat classes - creating jeopardy in racing gives exciting finishes 15:00 Beach Rowing discipline - boat handlers, Coastal rowing boat manufacturers (Euro Diffusions, Filippi, Mats Leo) 24:00 Lake Geneva venue for Coastal World Rowing Championships October 2017 26:00 Heritage rowing as sport - St Lawrence River ice rowing, Wingfield Sculls, protect our heritage and traditions 31:00 The Beach Games - multi-sport event 33:00 Committee Boats 35:00 Youth sport is to improve the lives of young people 45:00 How to encourage young people into rowing 47:00 Rowing gives something special to participants as the ultimate team sport 51:00 SUP rowing boats - stiffness of the pin against your feet - you always need good oars
RowingChat today was with Sara Hendershot-Lombardi, a pioneer introducing High Intensity Interval Training (HIIT) to rowing coaching.
She discovered this alternative method of training after serious personal injury, rehabilitation and recovery as she challenged for a place in the US Rowing team for Rio Olympics.
Sara runs Rowfficient, the training company whose Project UP is designed to help you gain fitness and boost performance.
We have collated timestamps for the key points we covered during the interview.
01:00 Introductions and personal background in rowing
05:00 How committing to your program can prevent athletes quitting
09:00 Lori Dauphiny, Princeton Head Coach Womens Open Rowing
10:00 What took Sara to the Olympics in 2012
12:00 Injury roadblocks, coaching and training partner choices
17:00 Did you ever feel like quitting? Two steps to take if you personally want to quit rowing
20:00 Rowfficient business launch
22:00 Intensity training for rowing - skill, strength and intensity. [See links below to articles on HIIT]
28:00 Coming back from injury. Teaching movement patterns in the weights room.
32:00 Coaches - how to learn about HIIT from Swimming, Track and Field and Cycling
36:00 How to introduce HIIT into your rowing program
39:00 Where to find training information for Masters Rowers? Rowfficient and Faster Masters
40:00 Flexibility versus mobility - what's the difference?
41:00 Advice for new rowing coaches. Separate Practice from Training from Testing. Be slow before you become fast. [Rowperfect ebook Rowing Slow the Secret to Going Fast].
44:00 Transitioning from athlete to coach
48:00 How to explain the changes in technique you want - cues
51:00 Injury Prevention advice for athletes aged 16-22.
54:00 Taking the rowing movement from the weights room to the erg to the boat
You warm up to row, not row to warm up. No Junk Strokes.
On our blog are links to papers about HIIT referenced in the chat. https://www.rowperfect.co.uk/?p=27603
Please subscribe to the Podcast on iTunes and, continue to tell your friends about RowingChat.
We had an awesome RowingChat today about the history of international British Women's rowing. Jo Toch, Pauline Bird, Kate Grose all rowed for Great Britain and Helena Smalman-Smith is a rowing historian of the period.
We have collated timestamps for the key points we covered during the interview. Below is a link to watch the video on YouTube or Listen on SoundCloud. Please subscribe to the Podcast on iTunes and, continue to tell your friends about RowingChat.
01:00 Introductions and personal background in rowing
05:00 The "average" training week for internationals in 70s, 80s and 90s.
10:00 Personal pathways to international representation
13:00 Selecting club crews to be international representatives
17:00 What would you do differently if you had your time again internationally?
20:00 Racing the Eastern Block and drug taking in rowing
24:00 What has rowing lost now it's professional?
35:00 Which coach was most influential in your development? Steve Gunn, Martin Fordham, Pauline Bird's Father, Bill Stagg, Daniel Topolski, Christopher George, Rosie Mayglothline, Bob Michaels
43:00 Stories of Amy Gentry and Eve Gould - the leaders who established British Womens Rowing
48:00 Memories of Beryl Crockford
We had an awesome RowingChat today with Steve Gladstone and have collated timestamps for the key points we covered during the interview. Please subscribe to the Podcast on iTunes and, as ever, tell your friends about RowingChat.
01:00 How to up-skill your coaching colleagues
03:00 Are all the athletes on the same training programme?
04:00 What to coach new athletes joining the crew
07:00 How to encourage dialogue with student athletes
08:00 Balancing training for the Harvard Yale Boat Race with 2k racing
13:00 Using technology in the rowing boat and what to measure and track
16:00 Training the mind and the body - events to prompt expansion and memorable workouts
21:00 Working with coxswains on long distance rows. Measurable criteria GPS average and targets
This is not water ballet
25:00 Influx of international students to Yale and US Universities
29:00 Impact of international students on their home national teams
32:00 How I select rowers - observation of development from day one. Switch Across on the water (seat racing), Timed Pieces
36:00 Favourite drills for rhythm and run - "Add a Pair". The heavy load versus the light load
38:00 My one change at Yale that made a difference. Faith in the Process of the Endeavour: Proper action develops faith.
43:00 The "Phoenix Class" of 2015
Troy Howell discusses how to coach sculling, where to begin coaching a new athlete and top drills and skills for ease and comfort in the boat. 0:00 Introduction and coaching CV
08:00 What do you do when coaching a new crew for the first time?
09:00 Good rowing looks simple -set aside the superfluous
10:00 Good coaching is intuitive - be wise enough to be silent until you have something substantive to say.
12:00 How to acquire a picture of good sculling
19:00 Filming a crew - which shots to use
22:00 Review the stern wake from a boat
24:00 Where does style come in compared to base technique?
27:00 Physiology for sculling - long arm scullers
28:00 Hug the horizon at the catch - rowing in place drill (Kim Brennan's Stuff-the-Duck)
31:00 Faster Masters
33:00 Skills learned from elite Nordic skiers - crossover to rowing
35:00 Weight transfer in the boat
37:00 When you add effort you can get slower
39:00 Swimmers ride the glide which is analogous to the catch in sculling
40:00 How to teach weight transfer in sculling
46:00 The essence of weight transfer is moving from passive to active suspension
48:00 How to prepare a schedule for a rowing training camp
52:00 How coaches can get coaching from other coaches. Be a launch dog for another coach.
55:00 What do you think about when rowing alone? What is the one thing in your mind which will unlock the perfect stroke?
Today we welcomed Kim Brennan to RowingChat for an in-depth dive into her personal training philosophy and motivations.
Timestamps:
01.00 Kim introduces herself and her background in rowing and sport 05:00 On being told my career in track and field was over aged 19 09:00 Rowing physiques and how to change them 11:00 My first rowing lesson 14:00 Training alone or as part of a team 16:00 How the boat moves through the water and favourite drills - "Stuff the duck" and Blade Drill Races 25:00 Motivation while training alone 27:00 Lyall McCarthy is your only coach - why? 31:00 Drew Ginn tells his rowing tale 38:00 Training programmes 42:00 Tapering and preparing to race 48:00 Changing my technique after London 2012 Olympics - fingertip sculling, 1 finger rollups 51:00 Oar and boat preferences 55:00 My rigging numbers
Connect with Kim on Twitter @kimmyjcrow
International rower Toby is currently one of the Lightweight Scullers in the New Zealand Rowing Team. A cancer survivor and determined achiever, he reveals his recipe for success.
02:00 What is the annual pattern of training for rowing New Zealand athletes 15:00 Racing the Kiwi Pair of Murray and Bond 17:00 What does your pre season training involve? 23:00 You have a personal coach once selected how are these decided? 24:00 Do you see a future for lightweight rowing at the Olympics 34:00 Will Rio be the last Olympics for lightweights? 37:00 You have had to fight for your achievements. How do you do this? 40:00 As a Cancer survivor is there anything you learnt from that to help your rowing? 42:00 How do you test your personal performance and how often? 45:00 When you are dieting what techniques do you use?
Coach Tara Morgan specialises in teaching adults to row and has developed a program for Seniors. She is writing a book about Rowing and Aging as a resource for clubs who want to offer these programs which will be published by Rowperfect later in 2016. Timestamps: 05.00 Three key parts of Rowing and Aging. 1. Programs - every club has two groups: athletes with private boats and organised, coached teams. Is your club recreational or competitive or both. Is there a social aspect to your group? Tara has a Long Distance Rowing group who go out Sundays for 20km rows. 07:00 2. Policies for rowers who need "accommodation". Include float tests, pre-flight boarding, carrying the boat and oars. 12:00 3. Equipemet for rowers who need accommodation. This does not mean they are beginners. Tool for pushing out height spacer washers. 16:00 Strategy for coaching an inclusive program. Starts on the land. Have a Captain role, Keep attendance roll. "Circle of Care" phone calls to check in on people who don't come to rowing. 23:00 What is the appeal of rowing to older people? 20:00 Testing heart rate zones protocol 29:00 Pain avoidance and exercise. 30:00 Using gloves can help with over-gripping. Gel seat pads allow you to sit up better 33:00 How to balance strength and cardio training? RPE scale - rate of perceived exertion, 37:00 Benefits from strength training. Kettlebell training. Spinal hygiene training. 40:00 What to do with an athlete who can't get to the catch position because of inflexibility. 45:00 How to tackle the mental space for erg testing. 49:00 What decline in performance can I expect as I age? 51:00 The Rowing and Aging Project and Survey
Irish international rower, Mark shares insight into how a professional rowing team is run and his personal strength and conditioning advice for rowing and sculling. Timestamps: 06.00 Mark's blog www.odonovanmark.wordpress.com 07:00 Developing large muscle groups 10:00 Bench press for developing rowers' arms 14:00 Clue and the art of coaching 17:00 Training Zones UT2 and UT3 20:00 Testing heart rate zones protocol 23:00 Irish Squad using heart rates for training 25:00 Mental training for novices 30:00 Visualisation training 33:00 Mark's personal journey to Rio Olympics 38:00 Irish national team 43:00 How to keep athletes rowing after University 45:00 Chances of Irish crews in the Olympics 48:00 What is trending as new to enhance performance
Two multiple-Olympic medalists discuss the future of Olympic rowing and how to improve the sport for fans. Plus ergometer testing and why it's more important than egos.
Episode 2: All About Performance! What lifts for the fastest boat speed, lowest split times, and quickest sprints?
www.Strengthcoachwill.com www.rowingstrength.com www.leotraining.io www.rowperfect.co.uk
Expert advice for rowers and coaches of lightweight athletes.
Questions and timestamps
How do I know I"m a Lightweight rower? 04.00 minutes How to coach the individual 06.00 Things to do differently with lightweights 11.00 Link to Harry Mahon's Daily Diary Harry Mahon's Rowing Technique DVDsHow to acquire coachability 14.00 Efficient weight training for lightweights 18:00 How to cut weight after winter without losing strength 21:00 What to work on the erg as a lightweight 22:00 Drag factor on the erg 23:00 Doing weight adjusted ergs - measure watts per kilo of body mass 28:00 Weight management within training 31:00 Weigh ins and recovery before racing 35:00 How to select target weights 37:00 What's your ideal lightweight 41:00 How to get selected 44:00 Link to Get fast fast, lighweight ebook Tips for masters lightweights 47:00 How to teach the approach to the catch 49:00 What % max weights do lightweights lift 52:00 How to watch out for injury and prevent it 53:00 Ways to get more people into rowing 56:00
Hear Dan explain top sculling technique tips and how he coaches body awareness for sculling and rowing. Dan is one of the first 'mindfulness' coaches in rowing - he also advocates yoga for rowers.
Rowing strength coaches Will Ruth, Blake Gourley, and Joe Deleo join Rebecca Caroe of Rowperfect to discuss strength training for rowing.
3 strength coaches discuss how to improve your rowing performance with strength training and injury prevention.
What does an ideal warm-up look like for rowers?
Dynamic vs. Static Stretching: How, When, and Why?
What do you think many rowers do WRONG when warming up and cooling down?
Strength Training and Injury Prevention
Where should rowers begin with strength training, and how to determine their starting point?
What are your top exercises for increasing rowing performance?
What does a year of strength training look like in your setting with regard to in-season training, tapering/peaking, and off-season training? [periodization]
What are some common technical errors in the gym that coaches should be aware of when training rowers?
How do you approach nutrition for rowing performance?
Pre/Post Practice Race day nutrition Other (hydration, misc.)
What recovery methods do you use and why?
Marlene is a specialist coach teaching rowing and sculling to masters athletes. She answers questions about training intensity, frequency and how to adapt with age. Rowing with the menopause, heart rate zones change with age, how to use strength training for masters, technique skill drills for the catch, the finish and how to drive through the hips.
We discuss the governance and structure of British Rowing for domestic clubs and regattas. The new competition review and how this will improve the sport of rowing for people who want to race.
Annamarie explains the regional staff structure and where clubs can get help with Volunteer recruitment and training; where fixed seat rowing coaching materials are available, how the growth in Masters Rowing can be encouraged and the funding for the British international Olympic squad.
Martin and Valent Sinkovic, world champion scullers discuss how they train, mental focus, skill drills and surviving rowing with your brother.
Will Ruth is an expert strength trainer for rowing - the author of the book Rowing Stronger, he addresses questions about how to train in order to race faster.
Details about how to train youth, masters and ways to approach writing a training programme for strength training using the block periodisation system are included in the chat.
Daniel Spring (FatSculler) previews the finalists at the World Rowing Championships this weekend. Who is in the running for medals - what are the sub-plots behind Olympic selection for 2016 and where the close races are expected.
Interview with Angelo Savarino the coach of Newcastle University Boat Club. In his 10 years with the club Angelo has transformed NUBC into a leading UK competitive force.
He explains how to set up a club so everyone can succeed, how to make the club culture inclusive, ways to encourage participation and high achievement and coaching and administrative structures. Copy his methods for your own club.
Larry Gluckman - deeply experienced coach talks technique, how to learn to coach, the focus for a program and how to get 1 second faster on race day.
Discussion with expert coach of Lightweight rowers, John Faulkner on how he approaches training and coaching. Includes detail of the new rowing ergometer seat pad Citius-Remex
Interview with the British Rowing Technical Lead, Rosie Mayglothling talking about her new book Rowing and Sculling: Skills, Training, Technique.
She answers questions about how to teach technique, specific skill drills and ways rowing clubs can support and develop their coaches
Interview with Canadian rowing athlete, author and coach, Jason Dorland. Author of Chariots and Horses, Jason talks about the psychology of coaching for success rather than "win at all costs". He explains the mental damage he did to himself after not winning the Olympics and how he recovered. Parents - how to pick a rowing coach for your child - key questions to ask.
RowingChat with Gordon Hamilton Part 2. A discussion about sculling technique from expert rowing coach, Hamilton with interviewer, Rebecca Caroe of Rowperfect UK
RowingChat with Gordon Hamilton Part 1. A discussion about sculling technique from expert rowing coach, Hamilton with interviewer, Rebecca Caroe of Rowperfect UK
Jim Dietz is a world renowned USA rowing coach and adviser with heavy Olympic and World Championships experiences as both a rower and a coach. His incredible life in rowing began with him sculling in high school, soon taking away the first Junior World Championships single title in 1967. His career continued to grow from there while he raced as a member for almost every US National Team from 1967-1983 (including Olympic games in 1972, 1976 and 1980). Since then his attention has been drawn to coaching! Very soon his coaching exploits had earned him recognition. One of his more notable roles was coaching the Minutewomen from the University of Massachusetts to seven consecutive Atlantic 10 team championships (including the 2002 crown). His success doesn’t end on the water, though, as his program has produced a league-leading 17 Atlantic 10 Academic All-Conference performers, eight Collegiate Rowing Coaches Association National Scholar Athletes who have earned a total of 11 citations, and four US Rowing Association Academic All-Americans. In addition, his teams annually lead UMass’ Atlantic 10 Commissioner’s Honor Roll selections. Past coaching, Jim has spent much of his time creating various groups to support the world of rowing. One such group was the Thames River Sculls, a non-profit sculling center producing members that've won numerous titles at the US Scholastic championships. Learn from this prestigious world renowned coach and join us on RowingChat.
Find out more at https://www.rowperfect.co.uk/rowingchat
Author of 'The Sport of Rowing' in four volumes (among many other works), Peter has a rich rowing history with experience from all angles of the sport. He began his rowing career as a coxswain more than 55 years ago before stroking the Lightweight Men's Varsity Eight at the University of Pennsylvania. As a rower he won four Canadian and two U.S. National Championships. As a coach, he has won 50 more, among many other accomplishments. Now Peter puts his rowing energy and inspiration into his rowing coach career. Over five decades, his crews have won a staggering 90% of all their competitions! He has also done much in the world of rowing history research and writing as an esteemed academic.
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An online interview with the legendary rower - Mahé Drysdale.
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London Youth Rowing is a charity dedicated to rowing for all, especially the young and the less fortunate. Matt Rostron, CEO of London Youth Rowing, is joining us on RowingChat this month to discuss how they achieve their goals and grow the London rowing community. They have achieved success in some ambitious rowing projects. They've delivered indoor rowing to state secondary schools accross London, founded the National Junior Indoor Rowing Championships, and work regularlywith over 8,000 11-18 year olds every year to open up the world of rowing, both competitive and recreational. When Matt joined, the charity was very small indeed, with just 3 full time members of staff. Now they operate with a 23 person team and are expanding their reach into other sports (Canoeing and Sailing) with some big name partners. Matt talks here about how to grow accessibility, how to fund raise; what it takes to enable rowing with organisations and partners who have no knowledge of the sport, and smart ways to coach young people.
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The world's leading sculling coach, Giuseppe (Beppe) de Capua has a track record like you wouldn't believe - from coaching Italy Olympic Quad scullers to Gold in 1988 and Bronze in 1992, to eight medals in the 19 events (four of them, gold) for the World Rowing Champs in 2011.
In short, Beppe is perhaps the worlds more renowned expert sculling coach. Here's our RowingChat interview with him.
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Wade is probably the most successful all-round University rowing coach in the UK today. He develops Mens and Womens crews to win at Henley Women’s, Henley Royal, B.U.C.S. and National Championship regattas every year. He comes from a strong background of rowing as an Olympian; this month he’s here to share his experiences and knowledge with you on RowingChat!
Currently the head coach at Durham University Boat Club, Wade represented Great Britain in the Men’s Single Scull at the Barcelona Summer 1992 Olympic Games. He also runs the Wingfield Sculls event on the Tideway each year.
Known as "The Voice Of Rowing", Robert Treharne-Jones is THE commentator for the most esteemed rowing events the world over. He has commentated at the likes of World Rowing Championship and Olympic regattas while training the dedicated regatta commentary crew at Regatta Radio. As an IT consultant by profession, Robert resides at Henley-On-Thames while immersing himself in the world of rowing. He has experienced the athletic side of rowing as well, rowing for crews such as The British Rowing Club. Robert knows all the ins and outs of regattas and keeps track of a massive database of rowing athletes big and small. You'll be able to quiz him on fantastic athletes, question him on his commentary and hear what he has to say on the upcoming Henley Royal Regatta going on just after this RowingChat. This June 2014 RowingChat was also broadcasted by Regatta Radio! Check them out at http://www.regattaradio.co.uk/
Katie joined the NK team in 1999 after graduating from Temple University. A four year coxswain for the Temple women's crew, Katie continued to coach rowing after graduation and through a rowing contact was offered the job at NK. Selling wind meters sounded just odd enough for her, so she joined the NK team. Katie has won medals in five World Championships as a drummer for the USA Dragonboat team. As Coxswain, drummer, NK Manager, Wildland Firefighter, World Traveler, fondue fan and wife - Katie wears many hats. This chat will be brilliant for any rowing clubs to hear how Katie works in the world of rowing and for athletes to know how she turned her passion into a career.
Welcome to one of the most Technique Orientated RowingChats we've ever done, where rowing legend Drew Ginn answers specifics about rowing movement, training, technique and more.
Drew Ginn, Olympic rowing champion and now the National Head Coach of the National Rowing Centre of Excellence in Australia, comes to us for an interview this May on RowingChat. Drew has unparalleled expertise in the sport (especially from an athlete's perspective). He took home gold at Olympics of 1996 (Coxless four), 2004 (Coxless pair) and 2008 (Coxless pair) and silver in 2012 (Coxless four). For the Rowing World Championships he grabbed gold in 1998 (in Coxed Four with an additional silver in Coxless Pair that year), 1999 (Coxless pair), 2003 (Coxless pair), 2006 (Coxless pair), and 2007 (Coxless pair). Additionally in 2009 Drew took is powerful rowing legs on a test run in Cycling, winning the Oceania time trial championships. His rowing experience is centered around Men's Pair rowing, however he has raced in many variations of rowing throughout his career. The decorated Olympic rowing champion has also had much experience with injuries throughout his rowing career which have challenged his ability to compete. He overcame these setbacks, however, and rowed right back onto the world stage.
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A master coach educator joins us on RowingChat for April! Jim Flood spends much of his time coaching rowing in disadvantaged and third world countries. His entire approach to coaching in rowing is to bring it up to the standard of other sports, using coaching within those sports as an example to work off. He believes that athletes need to be complicit in the training process and must have a deep understanding of what they are being asked to do. With this, he has found that an athlete's performance and receptiveness to training greatly improve.
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As an Olympic gold medalist in rowing the Women's Eight for the U.S.A., Esther Lofgren has some amazing tales to tell about her rowing life. She's passionate about sharing her experiences and knowledge in the sport of rowing, so much so that she maintains her own rowing blog. She started rowing in 1998 at the age of 13 after being hooked on athletics by age 5 and is the child of two elite rowers (Karl & Christine Lofgren). She was small and not as strong as other athletes at that age. However, through her passion of the sport and a lot of hard work, she became a gold medal winning Olympic rower. In college (California, U.S.A.) she rowed for the Under-23 and Senior national teams, winning two World Championships and several World Championship and Rowing World Cup medals. Now she's training for the Rio 2016 Olympics and giving it all she's got! Learn more about Esther and her rowing life on her blog. She shares her experiences and helps others understand, appreciate and become enthusiastic about the world of rowing.
As a sport psychology expert and Olympic medalist in rowing, Kirsten Barnes really knows her stuff! She graduated from University of Victoria, Canada in 1993 and then completed a PhD in sport psychology at University of Bristol, UK in 1998. She competed for Canada at the 1988 and 1992 Olympic Games. She is a double Olympic Gold Medalist from the 1992 Games and World Champion in 1991 at the Rowing World Championships in both the 4- and 8+. Since then Kirsten has returned to Vancouver using her experience as an athlete and sports psychologist. She has worked with many sports organisations including the English Squash and Rugby Football unions, the British Triathlon and the Badminton Association of England. She has also been the sport psychologist for the Commonwealth Games Council for England, providing support to the headquarters staff, team management and athletes in preparation for and during the 2002, 2006 and 2010 Commonwealth Games.
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Peter Cookson currently holds the High Performance Director (HPD) position at Rowing Canada Aviron. As an HPD he is responsible for the overall direction of the Canadian National rowing programs, with the end goal of producing World Championship and Olympic medalists. To get to his position, Cookson has spent more than 40 years in rowing and has coached in numerous countries around the world, including South Africa for which he coached the South African sculler at the 2008 Olympic Games. He has coached for the Canadian National Team, University level rowing teams and has being heavily involved in the International Rowing Federation development program.
About Alan Campbell: Britain's single sculler for 2 Olympiads is our guest for December. His unconventional personal style, sharp personality and determination have made him a national treasure for Northern Ireland. Alan's sparring with Mahe Drysdale and the other members of the Great 8 have endeared him to fans around the world. Alan is a Rowing World Cup Winner and Olympic medalist (having competed in 3 Olympic Games). He's also a 2 times winner of the Scullers Head of the River (2012 & 2008). When you book your ticket, you can ask Alan a question. Join us and to listen as we delve into Alan's personal story.
RowingChat = http://rowperfect.co.uk/rowingchat
Mike is an expert in coaching and equipment handling for rowing, specifically rigging for rowing boats! He started his rowing career as a college freshman when he tripped over an oar. That started his passion for protecting rowing equipment and perfecting it's use by rowers. Since then he's won numerous awards for coach of the year (Coach of the Year at the Mid-Atlantic Rowing Conference 2013, National Coach of the Year from College Rowing Coaches Association), been part of World and Olympic rowing teams (Member of the 1992-95 U.S. World Rowing Championship teams and of the 1996 USA Olympic rowing Team that competed in Atlanta, GA) and touched the hearts of many elite rowers with his informative coaching.
Olympic medalist Scott Frandsen talks about his rowing career and the journey he's had. Now he coaches at Cal with several Olympic events and world championship regatta medals under his belt.
A master of coaching the flow and the mental prowess involved in rowing, Jim has been a lead coach for many years. In a way he is the coach of coaches, leading coaching seminars and conferences. His work helped produce more than 60 medals at several international competitions for Canadian rowing crews through his programs of coaching the coaches. For info on how to be the best coach you can be, or for athletes thinking about revamping their training regimes and putting themselves in the right frame of mind, this is your RowingChat.
A leading world coach, Robin coached the British Women's Pair racing team (Heather Stanning and Helen Glover) to Gold at the 2012 Olympic Games; he was the architect of the GB lightweight mens sweep crews who have dominated the event for the past 8 years and before then won 10 Boat Races for Cambridge University.
From a young age, Chelsea has taken up sport like a fish to water. She built up her rowing skills and experience at several organisations in Chattanooga and even became a youth rowing instructor there. She is incredibly active in the rowing community and provides insight on rowing while sparking discussion on many rowing subjects. Chelsea specialises in the difficult aspects of coaching and spends her time tackling them, such as Coaching the Coxswain.
A competitive rower at an early age, Duncan moved from representing New Zealand and rowing in Olympic teams, to becoming a professional coach with over 20 years experience. He coached all the way from the Canterbury Rowing Club (taking away national titles with the teams) to 20 plus other teams competing in various World Championships. He now has become a coach of coaches as a Coach Development Officer for the Otago Rowing Association.
Tim has wide experience coaching senior men and women and has coached Olympic and World Championship medal winning crews. He has started 3 high performance rowing centers during his career including UTS (Sydney), California Rowing Club (San Francisco) and Tasmanian Rowing.
If you're looking for an extensive range of tools to bring up your rowing coaching, Xeno is a renowned expert. Taking away the gold in the 1996 Summer Olympics Men's Single Sculls, Xeno has since gone on to expert coaching and is known for his great detail of technical analysis, offering powerful training drills, and bringing inside information from his experiences that just "can't be found anywhere else" (Rob W.). In this chat we'll be going through Xeno's experiences in rowing, the tools he uses to help coaches improve their training, and how he can push your technique further for that winning edge.
Ben Hunt-Davis - an Olympic gold medalist, Ben has dedicated much of his time to sharing his story and techniques to movitave rowers everywhere. His book, "Will it make the boat go faster?", is an inspirational tale of a small rowing team taking home the gold at the 2000 Sydney Olympics.
Enjoy our RowingChat exploring Ben's rowing experiences and his tips and tricks for rowers everywhere!
Interview with rowing coach, Carlos Dinares in which he explains how he discovered the Rowperfect RP as an aide to teaching excellent technique and fast boats.
Carlos develops athletes for the US rowing crew trials and he ALWAYS uses the Rowperfect to teach them how to make their boat go fast. Join us for regular discussions: www.rowperfect.co.uk/rowing-chat/