RowingChat podcast

#Rowing Chat #Rebecca Caroe #Sports #Strength Training #Health and Well-Being #Fitness

7:38

Last summer, something monumental happened. One of Uncuffed's founding producers, Greg Eskridge, came home after more than 30 years in prison. In this episode we’ll bring you back to that emotional day last summer when he walked out of the San Quentin gates, free at last. Our work in prisons is supported by the California Arts Council, the California Department of Corrections and Rehabilitation, independent foundations, and donations from listeners like you. Learn more, sign up for Uncuffed news, and support the program at www.weareuncuffed.org Follow us @WeAreUncuffed on Instagram and Facebook Transcripts are available within a week of the episode coming out at www.kalw.org/podcast/uncuffed…

RowingChat

Home de séries•Feed

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.

585 episódios

RowingChat

78 subscribers

updated há cerca de 16 horas

Home de séries•Feed

585 episódios

#Rowing Chat #Rebecca Caroe #Sports #Strength Training #Health and Well-Being #Fitness

Todos os episódios

1
Masters physiology at age 50_60_70 2:31

há 16 hours2:31

2:31

Researching masters physiology - aging from 50 to 70 affects your rowing. Timestamps 01:00 Guests from Athlone, Ireland Lorcan Daly and Paul Gallen Lorcan 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 Gallen Dennis 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 rowing He 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 findings Lorcan 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 well The 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 rowers Paul 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 called Toward the Limits of Human Ageing Physiology: Characteristics of the 50+, 60+ & 70+ Male Indoor Rowing Champions Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192…

1
Your first race 8:18

há 12 dias8:18

8:18

Is biggest fear you have doing a rowing race for the first time? How to prepare, what to expect and the aftermath. Timestamps 00:45 Fear is real First 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 training The 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 distance find 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 race The 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 Strauss https://amzn.to/438F8hm What 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…

1
Coxing your first race 18:32

há 18 dias18:32

18:32

Daunting? Hell yes. Listen to our guide which shows you what "tricks" you need to have and how to use them with your crew. Timestamps 00:30 2 essential calls What'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 crew Have 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 Landmarks When 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 race You 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 rhythm 2 - maintain boat speed, good run & efficient movement 3 - make it hard on the competitors to get past you. 4 - push for the finish Other 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 line Your 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.…

1
Do your club boats suit the membership_ 19:19

há 25 dias19:19

19:19

Boat weight classes across your fleet can be assessed against members' weights. Timestamps 01:00 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 survey All 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 boats 48% 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 purchases The 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 ranges Boat 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…

1
Sculling in a straight line 14:48

há 5 weeks14:48

14:48

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. Timestamps 01:00 What generally causes difficulties? Beginner errors are straightforward to work out if these are affecting you. 1 - squaring late 2 - balance issues 3 - missing water at the catch 03:30 Know if you are going straight Look 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…

1
What's Wrong With Masters Rowing? 13:23

há 5 weeks13:23

13:23

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. Timestamps 01:00 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 dysfunction Rowing 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 group 2 - 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…

1
Cure for the rowing blues 11:28

há 6 weeks11:28

11:28

Go on rowing camp! The pros and cons of going on training camp. You'll either love it or hate it. Timestamps 01:00 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 regatta 02:20 Three camp benefits You 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 focus 2 - sense of purpose 3 - make decisions 4 - refresh your attitude to the sport and your involvement. 03:45 Coaching on camp Athletes 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 issues Increased 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 outcomes Crew 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…

1
Weight In The Hand 9:50

há 8 weeks9:50

9:50

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. Timestamps 00:50 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 hand The 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…

1
2025 World Rowing Indoor Championships 18:42

há 11 weeks18:42

18:42

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. Timestamps 01:00 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 Rowing Looking 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…

1
Major Illness And Training 10:12

há 12 weeks10:12

10:12

Hear how people deal with an illness but keep up their rowing. Overall advice is "do what you can". Timestamps 01:00 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 adaptations As 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…

1
Get Your Spark Back 22:28

há 13 weeks22:28

22:28

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. Timestamps 01:00 Rachel 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 beliefs I 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 shorts Rachel 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…

1
Catches And Boat Speed 20:06

há 14 weeks20:06

20:06

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. Timestamps 01:00 Catches and boat speed When 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 water The 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 speed When 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…

1
Get Speed On The Recovery 16:36

há 15 weeks16:36

16:36

Your boat speed depends BOTH on the power phase and the recovery phase. You've done the work - now get the benefit. Timestamps 01:00 Get more speed Your 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 recovery Keep 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 errors You 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 try Increase 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].…

1
Rowing And Aging Each Decade 19:44

há 16 weeks19:44

19:44

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? Timestamps 01:00 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 Decade https://fastermastersrowing.com/rowing-and-aging-each-decade/ 02:00 Physiology certainties Once 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…

1
The path to speed is not linear 12:51

há 17 weeks12:51