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Hosted by rebecca caroe
2 episodes with rebecca caroe
2 episodes with rebecca caroe
2 episodes with rebecca caroe
Welcome to the Evolvepreneur (After Hours) Show I am your Special Host Richard Wray Join me today where we dig deep with our guests and get you the best concepts and strategies to fast-track your business. My very special guest today is Rebecca Caroe ... The episode discusses how older consumers, particularly those in Generation X, represent a lucrative market for businesses. As this generation ages, they have significant spending power and wealth. Many are also remaining active and interested in health and wellness products or services. Rebecca Curoe talks about her business Faster Masters Rowing, which provides training programs for older rowers. She notes the importance of community for this demographic and how rowing clubs fulfill needs for friendship and shared experiences as people age.
Buying rowing training programs online - making your decision. Timestamps 01:00 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 here https://fastermastersrowing.com/rowing-program 05:00 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
Join Ryan J Melton in an insightful conversation with Rebecca Caroe, the voice behind 'Creative Agency Secrets', on the latest episode of NZ Business Owners podcast. As a B2B strategic marketing and digital business specialist, Rebecca brings 12 years of experience in the field, having worked in Australasian, European, and US markets. Her expertise lies in tactical digital marketing, search engine marketing, and direct response copywriting, making her the go-to person for businesses looking to enhance their marketing strategies and outcomes. But that's not all. Rebecca's deep-rooted passion for rowing has played a significant role in her life. From rowing at Cambridge University to serving as an Independent Adviser for the Cambridge University Women's Boat Club for 24 years, her involvement in the sport is extensive. In fact, she even commentated for the BBC at the 2012 London Olympics. With a wealth of knowledge as a volunteer rowing coach and a former Director of Rowperfect UK Ltd, Rebecca understands the transformative power of rowing and how it can be applied to business and team building. In 2013, she launched the 'RowingChat' podcast, where she explores the parallels between high-performance sports and business success. With a combined global audience of 250,000+, Rebecca's podcasts have become a go-to resource for those seeking to unlock their potential and build remarkable brands and teams. During the podcast episode, Rebecca shares her insights on the rapidly evolving digital landscape and the importance of continuous learning. She discusses her connections with influential thought leaders and innovators, such as Don Peppers, Mitch Joel, Blair Enns, and Euan Semple, who have shaped her understanding of B2B marketing and provided valuable tools for businesses. But Rebecca's expertise extends beyond marketing. She emphasizes the significance of good governance in building robust businesses and draws from her experience of growing and selling her own global e-commerce business. As a board member of Rose & Thorne, she remains at the forefront of the latest marketing and business technologies, bringing analytical, communication, and practical problem-solving skills to the table. With her dedication to helping others, Rebecca has served as a business mentor for Lightening Lab and Innes48, supporting and nurturing aspiring entrepreneurs. As an accomplished public speaker and educator, she regularly delivers keynotes, workshops, and seminars, sharing her wealth of knowledge with enthusiastic audiences. Tune in to this engaging episode as Ryan J Melton and Rebecca Caroe dive deep into the world of B2B marketing, rowing, personal growth, and the secrets to thriving in today's dynamic business environment. https://creativeagencysecrets.com/
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. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192
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.
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
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
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.
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.
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. Support this show with a donation https://fastermastersrowing.com/podcast 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
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.
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
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.
Picking lineups | 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 03:20 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. Support this show with a donation https://fastermastersrowing.com/podcast 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.
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. Support this show with a donation https://fastermastersrowing.com/podcast 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. Support this show with a donation https://fastermastersrowing.com/podcast 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. Support this show with a donation https://fastermastersrowing.com/podcast 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.
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. Support this show with a donation https://fastermastersrowing.com/podcast 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. To get our monthly articles for inclusion in your club newsletter sign up here https://fastermastersrowing.com/advocacy
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. Support this podcast https://fastermastersrowing.com/podcast 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.
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 Support this show with a donation https://fastermastersrowing.com/podcast 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.
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. Support this show with a donation https://fastermastersrowing.com/podcast 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. Support this show with a donation https://fastermastersrowing.com/podcast 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/
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
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
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. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 04:00 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.
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.
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. Support this show with a donation https://fastermastersrowing.com/podcast 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
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
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. Support this show with a donation https://fastermastersrowing.com/podcast 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? Advert www.onedayU.com/rowingchat 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.
- 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 Sponsor https://www.onedayu.com/rowingchat 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. Sponsor www.onedayu.com/rowingchat 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.
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.
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 Support this podcast https://fastermastersrowing.com/podcast 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.
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.
Rebecca Caroe is a master rower. She started in college, and now coaches athletes from 10 to 70 and beyond. She enjoys the challenge of teaching anybody how a boat moves and how to make it go faster.She started the Rowperfect rowing blog in 2007 and wrote most of the articles until 2018. She also started a massive global community through a Facebook group. We talk about her work as a master rower, creating a wonderful community, and giving visibility to midlife women through sport.To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/Resources:fastermastersrowing.comrowperfect.co.ukrowing.chatInstagram: @rebeccacaroeFacebook Group: Masters Rowing InternationalRead: From Invisible to InvaluableTry Athletic Greens at athleticgreens.com/lytyogaRedefining Yoga is a production of Crate Media See acast.com/privacy for privacy and opt-out information.
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.
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