RowingChat

Rebecca Caroe

Rowing Chat is the podcast network dedicated to rowing. We have many shows hosted from around the world on specialist topics from Strength Training to USA news, from interviews to data analysis. Produced by Rebecca Caroe, it brings rowing news, coaching advice and interviews to you. Go to https://rowing.chat/ for links to the latest episodes & subscribe in your favourite podcast software. read less
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Episodes

Speed Murdering Mistakes  #1
Today
Speed Murdering Mistakes #1
We start a mini series on things which kill boat speed. And how to fix them. Part One: Dragging oars along the water surface Resource Pontoon Floats are a cheap aide to building confident bladework 3 Value Bombs 1. Watch a crew - are blades parallel, is the space between athletes' heads moving at the same time? 2. Gain boat speed by learning how to move with the boat hull on the recovery. 3 Knowing what you will do if you have a lurch/wobble gives you confidence Timestamps 00:30 We love boat speed, the feel of the boat moving well. Technical aspects which coaches see over and over and are fixable. 02:30 Dragging oars along the water surface. Why do people do this? Is this using the water as a balancing aide. Dragging the oars creates friction and slows the boat down. 03:50 Losing boat feel is a consequence of oar drag. The boat pitches fore and aft in the water as we row. The trim is not constant. Moving with the boat on the recovery, you can feel the boat surge as the bows lift out of the water. Skilled rowers go a lot faster because they adapt and adjust body movements to align with how the boat is moving. When blades drag on the water it's harder to feel the surge. 06:30 The causes Confidence, Tension, Fear of the unknown. Fear - if you worry that the boat becomes more tippy because your oars are high above the water, here's the cure. Pontoon floats give stability and help to build confidence. Buy Pontoon Floats here Your ability to recovery from a wobbly stroke is part of the cure for blades dragging. Watch the Square Blades Challenge - 3 lessons to advance your skill https://fastermastersrowing.com/square-blades-challenge-lesson-1/ 08:30 if you're skilled enyggh to go in a single scull - when your oars are out of the water - once your arms are straight, your oars are perpendicular to the side of the boat - this is the point of maximum stability, sometimes called the safe position. What could happen during the recovery and where do your lurches happen? If your oars are feathered, the maximum tip/lurch is until one oar touches the water surface. This is like a stabilising pontoon float. You won't flip or capsize. If your blades are square when you get a lurch - just take that stroke immediately. Never mind how far up the slide you are. Then get the finish stable and focus on the next recovery. 11:00 Know what the worst that can happen is and know that you have a solution. 12:00 for wobbles at the finish, ensure you keep elbows high and finish in the correct hand position. Get weight in the hand too. Use double bounce exercise, the stationary stability drill, pause drills to practice this. 13:00 Get the sequence correct off the finish. Do your handles stay at the same height after feathering as they were in the drive phase? If you flex your wrists to feather you may not be pushing the handle down. Get some video to find out what you do. How to progressively gain confidence keeping the oars off the water surface on the recovery. Summary of the cures for blades dragging on the water surface 1. Weight in the hand ensures the extraction lifts the spoons above the water surface 2. Finish sequence helps create stability 3. Get good blade height above the water so if the boat set is variable, you still don't touch the surface. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Rowing Blisters
May 14 2024
Rowing Blisters
Resource Rowing Blisters And Skin Injuries ebook https://fastermastersrowing.com/wp-content/uploads/2024/05/2022-Rowing-Blisters-And-Skin-Injuries-Prevention-Cure-And-Management.pdf 3 Value Bombs 1) wearing gloves is a good way to prevent rowing blisters. 2) cover band aids and plasters with electrical tape when rowing 3) applying band aids 40 minutes before you go rowing makes it stick better to your skin. Timestamps 01:00 Prevent rowing blisters Hand cream may be insufficient to keep your hands soft and supple enough to prevent blisters forming. By wearing rowing gloves - padded palm and finger protection. The Crew Stop gloves are specialist - light and flexible gloves. 04:00 Treating rowing blisters 1 - your blister is filled with fluid. Tape your hands. But band aids and plasters are not good when you row - they roll up and stick to the oar handle. 2 - raw skin exposed. 3 - skin around the edges is inflamed. 4 - raw skin is cracked. Bind the edges of the crack together with tensioned band aids. A butterfly cut made with micropore plaster. 5 - Trim the hard old skin around the blister wound 6 - Healed blister but a raised callous on your hand. Don't allow blisters to form under the callous - they hurt because they're deep in your epidermis. rec.sport.rowing discussions about blisters https://groups.google.com/g/rec.sport.rowing/search?q=blister Methylated spirits are NOT a good solution - avoid at all costs as it kills living skin tissue. 13:00 Good hand hygiene when rowing Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Rowing With A Taller Or Shorter Partner
May 10 2024
Rowing With A Taller Or Shorter Partner
Adjusting your stroke to match your partner. What to do to adapt and adjust so you align with a taller or shorter partner in the rowing boat. Timestamps 01:00 In the program this month - peak 1k racing in May - August. Drills to maintain power in the stroke. Video how to get to the start calm and ready to race - Christine Wilson's rate progression warm up. Coachability as an athlete skill and attribute. How to write your race plan. 04:00 Rowing with a taller or shorter partner Key to this is to worry less about height but instead focus on the arc of the blade through the water. When you fix up in the boat, adjust your footstretcher so your blades are parallel with your partner's at the catch and finish. Measure distance behind the face of the work / face of the gate. (58-62 cm is a normal range for sweep). To learn more about how to do this measurement watch our webinar Rigging for Masters https://fastermastersrowing.com/rigging/ Adjust so your oar shafts are exactly parallel at the finish. 06:00 A taller stroke The oars will converge during the power phase and the recovery phase if you each row to the full extent of your reach and height. The short person cannot make the same arc as the taller person, especially if their oars are the same length and the gate/oarlock span is the same. When the blade arc is out of alignment, you need to make compromises to get in parallel. Get power aligned by being in the water together at the catch. So to get catch angles aligned means you will need to make compromises in how you row. 07:00 Compromises in the stroke For the shorter person - get good body rock forwards at the finish and maintain this through the recovery up to the catch where your shins are vertical. For the taller person - work out how far forward you should roll. Use a drinking straw and tape it to the side of the boat, pointing upwards. So it brushes the shaft of your oar when you are at the correct catch angle to match the shorter person. 08:30 Rebecca's preference is to align with her partner at the catch rather than the finish. Blade alignments are made at the catch and the compromise is at the finish, she extracts her oars earlier. By getting the angle arc right you are more likely to optimise the boat speed and power alignment. Get more length by sitting up tall and letting your arms go wide, over the sides of the boat at the catch. 11:00 Branded merchandise - Waterproof socks for sale https://www.revolutionrowing.com/collections/rowing-clothing-rowing-gifts/products/waterproof-rowing-socks-by-faster-masters-rowing Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
How To Give Feedback
May 1 2024
How To Give Feedback
Coaching adults makes it hard to give feedback. Three things to consider. Timestamps 00:45 Masters may not have a coach. We help each other with in-boat coaching. There isn't an obvious person who is a leader. Feedback is a delicate topic. Some people may not want to hear what you have to say and you may not have sufficient authority in the eyes of your crew mates. 01:30 Ask first Do you want feedback? Is there a focus for this workout practice? By setting a framework of expectations before you start rowing, there's a structure which everyone can use during the workout and at the debrief afterwards. Ask each athlete "how did it go?" and "What were you working on?" So you can align your feedback to their needs. 03:00 Group feedback The group dynamic risks whatever is said in the first person who talks tends to lead everyone else to follow their theme. Say one positive thing about the workout. Avoid a spiral of self-criticism. Give each person one thing to work on and one positive message about the workout. Strike an appropriate balance that the athletes are ready to receive and understand. 04:45 Video reviews The tone can be different for this as the whole group watches together. Set the framework at the start - after watching the video you can say anything you like about yourself and your rowing. But observations about other people can only be positive remarks. This helps show that care is needed when choosing words. 06:30 What to look for in a rowing video First ascertain what the athlete can see from their own technique. Playing the short video on a loop means people can watch fast and several times before getting bored. Up-skilling your "eye" watching rowing and sculling so you know what pattern of technique you are trying to achieve and how that compares to your rowing video. Can you help the athlete to see what you can see? Do they realise they are squaring late? Small refinements require skill at looking and seeing subtle movements. 08:30 Unsolicited feedback is never welcome. Ask if they want feedback or coaching first. The other party has to agree to receive feedback first before you give it. When someone says yes they want feedback you have prepared them mentally to receive what you are going to say. They will be more minded to do something about your advice afterwards. 11:00 When coaching masters only focus on one thing per workout, It's hard to think of more than one thing at a time, So wrap up the discussion with the one thing you want then to work on next time. Set up the best ways of enabling each other to hear the advice and act on feedback offered. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Rowing Boat Phone Mounts
Apr 24 2024
Rowing Boat Phone Mounts
App alternatives for rowing electronics and how to mount in your boat. Phone mounts and taking a phone in a boat so you feel confident using it. Timestamps What's in the programme this month? - Two programmes - for 1k racing in May or June and another one for July / August peak. - Land training and strength and conditioning programme. - Lifestyle - ways to prepare yourself before going rowing. - Performance - bladework technique versus erg technique and exercises to get your bladework skills back. - Different warmups for different workouts. - Bonus gallery of rowing tattoos. 2:30 Phones in boats Rowing electronics were getting elderly at the club and so we reviewed what we needed. Alternatives considered were - apps which can be used in boats; Lowering the cost to membership of tracking simple measures like time, split and stroke rate. 04:15 A mount for the phone I used a Quad Lock mount phone case which includes the female mount. It came with three different lengths of velcro. I loop this around the wing rigger or the footstretcher in any boat. The Quad Lock I bought was a version for an arm band velcro strap - which is very long. 07:15 Different mounting solutions 3D printed mount that goes over a wing rigger. Has an NK mount on one end. The silhouette of the profile of the curve for the mount is unique to each wing rigger design. It isn't a very snug fit because you need flex to get it on and off the wing rigger. The second one has a curve which allows a water bottle to sit on the far side of the rigger. This version has a Quad Lock mount instead of the NK mount. Thirdly a footstretcher metal bracket which slots into the saw tooth adjustment for your foot stretcher adjustment. It tightens with a screw knob and I chose a Quad Lock mount. 11:00 Rowing Mindset Webinar with Jack Burns - teaching how to train your mind to balance the body training you do. Improve your ability to focus and avoid distractions. It will be recorded and then available on demand after 23rd April 2024. 13:00 Buy these from 3D Row in Australia https://www.facebook.com/profile.php?id=61556918630054&locale=ps_AF The Flying Boatman in UK https://theflyingboatman.co.uk/shop/ 14:00 Hacks to take phones in boats. Take a look at having phones in boats as an alternative to rowing electronics you've used to date. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Mindset For Rowing
Apr 15 2024
Mindset For Rowing
What is a rowing mindset? Do you need one? And can it be trained? Timestamps 01:00 Rowing for life Welcome Jack Burns from Edge Rowing who has an interesting backstory. He enjoyed the process of learning to row rather than the external competitions and winning. His struggles were around injury and mindset. He learned the systems and tactics for mindset improvement in a systemised way. 03:45 What is performance mindset? Ability to handle external factors, to perform to the limit and ability to visualise what you want to achieve. Where is your attention going, how to handle distractions and nerves while dialling your focus to what really matters. The Edge Rowing business is about getting the edge. Bringing high performance focus to anyone. Jack wanted to say he had put everything he could into achieving his fullest potential. 08:00 Rebecca's 19 year old self also worked out how to focus. 09:45 Rowing gives transferrable skills for life. Jack's early rowing progress was based on his drive and his will. He got injured with a good mindset and a good trajectory. When he returned he had a bad mindset and was lying to himself about this. He trained inconsistently with poor focus. Jack now helps rowers shortcut the process of learning rowing mindset. 15:00 Why Edge Rowing is different The approach is to be athlete obsessed to deliver the best service possible. Row to the best version of yourself. Data analysis and tracking individually which is used to make changes to programs. The coaching mindset is for Edge Rowing to be so good that it could take someone to the Olympics. Attitude, motivation, understanding new concepts are all part of the athlete experience. Masters' ability to recover means we cannot do 12 sessions a week - physiology and balance is key. Each decade as you age through the sport of rowing is very different. Jack thinks recovery is overlooked as an aspect of performance. He believes rowing is behind the curve in the application of science to training. if the athlete doesn't succeed in the programme, it's the athlete's fault. But if the coach changes things and it doesn't work, the fault is laid at the coach's feet. 25:00 Riwing Mindset webinar April 23rd 2024 An early bird discount will be shared with members who receive the Faster Masters newsletter. Sign up here https://fastermastersrowing.com/newsletter/ It will help you find the process you need to focus on within your mindset. Get yourself a free self-assessment from Edge Rowing - you get a mark and it gives you a clue to whether you are rowing to the best version of yourself with a feedback report including what you need to improve. https://scorecard.edgerowing.com/ Racing is 90% in the brain - a lot of successful outcomes can be trained. Set up your rowing in a way that will suit you. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Oars For Different Boat Types
Apr 3 2024
Oars For Different Boat Types
What changes are needed when doing big or small boats - length / inboard. Timestamps 01:00 It's all about gearing. How long are your oars and what is the ratio for the outboard to the inboard? Small boats versus large boats. You have to carry your share of the total mass of the hull, riggers and oars. In a single scull you are carrying around 14-17kg. As the boat gets bigger, you carry less mass because it's shared between more people. If you have a bigger boat - you can afford a heavier gearing on the oars. Coaches try to give each athlete a consistent load to move the boat so you don't have to work a lot harder in small boats compared to big boats. They adjust the rigging to make this broadly consistent. 03:00 So you should be able to rate a similar strokes per minute almost regardless of which boat type you are rowing in. Generally people rate higher in larger boats. 03:50 The span and spread affects the load. Last week we reviewed the arc through which the oar tip moves each stroke. You want a wider span on a smaller boat (single = 160 cm) but in a quad it may be tighter 159 cm. Sweep spread is measured from the mid point of the hull out to the pin and these will be wider for smaller boats. 05:15 The oar length You have to be strong enough to move the oar past the fulcum. A 1k race is around 100 strokes and you need to be able to deliver each stroke to a similar power. Sculling oar lengths - sculls will be set at a length of 287 - 288 cm long Sweep 370-374 cm. These rigs are what you expect for younger rowers.... and oars get passed around the club and the lengths aren't changed. 07:20 Jim Dreher invented the adjustable length oar - the story behind the invention. 10:00 Load on the body from the blade Masters are a hugely divergent age and strength group of athletes. Increase the load for younger masters, tailwinds and for beginners. Decrease the load for older athletes or it's a headwind. The more experienced are more dextrous and can cope with a higher load and can rate higher. You have to be able to put the oar in the water at the same speed the boat is moving past that part of water. 13:00 Rig your own boat to suit you How long are your oars and span/spread? How old are you, how fit are you? Rigging for Masters webinar - Volker Nolte has a detailed chart for oar lengths and span/spread for masters. He considers most masters to row on much too heavy a gearing. https://fastermastersrowing.com/rigging/ If you are older you probably want to decrease your load. When buying oars and sculls the spoon size and shaft weight / flexibility are different options you can choose, Cut an oar shaft in half - the internal diameter isn't spherical - there are more layers of carbon on the front and back edge. This gives more or less rigidity / flex to the oar shaft. The tensional stiffness in the shaft comes from the thicker carbon which is on the front / back of the shaft facing the direction of travel when the oar is square in the water. Buy the webinar and get Volker's oar and scull charts. https://fastermastersrowing.com/rigging/ Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Get a longer stroke using rigging
Mar 19 2024
Get a longer stroke using rigging
Ways to use your boat rig to get a longer arc for the oar. Simplifying why it works and some key principles. Timestamps 00:30 Rebecca's new shiny object is a wing rigger mounted gadget to mount a stroke coach and water bottle over your rigger. 01:45 Rigging a longer stroke Having the oar in the water longer (distance rather than time). Taking the tip of the blade through a greater distance each stroke. Use the principle of the lever to understand how rowing oars and sculls work to propel the boat. Inboard and Outboard ratio is important to understand. With longer levers you need a greater force on the handle to move the oar though the same arc in the same time. 03:45 Is longer better? As long as your athlete has the physical strength and power to move the oar through the water then you can use longer oars. There is a point of diminishing returns. The rowing sliding seat was invented to increase the arc through which the oar is rowed through. A longer slide gives a greater arc. 05:00 Does the athlete have the oar handling skills such that they can put the oar in the water at full reach at frontstops so you don't miss water? Missing water means you have a shorter stroke than you are capable of. Rigging a longer stroke is a good solution for someone who is less skilled in bladework. Suggest the athlete rows on a longer arc. - Shorten the inboard of the oar/scull - Move the footstretcher closer to the stern - So the catch angle is the same as other athletes - And they get a longer effective stroke when the oar is actually in the water A physically short athlete where you want them to have the same oar arc as other crew members. Shorten the inboard and adjust the outboard so their gearing is the same as the rest of the crew. 07:30 Rig Diagram This might be useful for you to try. Check the rigging diagram from Stephen Aitken - rowing angle changes presentation https://www.slideshare.net/rcaroe/rowinangle-changes-duetospanandinboardjan13 08:00 Study the arc through which the rower's arm and oar moves during the power phase. The solid line shows a reduced span (moving the pin closer to the side of the boat). Th length of arc is determined by the athlete's anthropometrics (leg and arm length) and torso (height). A formula to calculate typical arc lengths. 10:00 For small changes of span/inboard this is a useful assumption. Review the faulty logic - Only change one thing at a time (not always possible as one change affects other parameters) - Options of things you can change span, inboard, stretcher position, gap between handles at the finish for sculling. Which COULD you change to lengthen the stroke? 12:00 The conclusion that there's only one option that works Reducing inboard and span equally and adjusting footstretcher to keep the handle gap the same at the finish works with increases in all angles - catch and finish. Stephen recommends first reducing the inboard and then reduce the span equally. 13:15 Standardise rig across your boat fleet Keep oars the same - similar inboards for quad/double and adjust for single. For sweep adjust for eight/four/pair.
Rigging Basics
Mar 11 2024
Rigging Basics
What rig should masters rowing boats and oars use? How can clubs set up their equipment to suit as wide a range of athletes as possible? Timestamps 00:45 I got a pair of mis-matched sculls and so I''m on a rant.... this is easy to improve. Comfort in the boat and ease of use are the most important for rigging club boats. All clubs should have standardised rig across the boat fleet. 02:00 Rigging basics Your rig enables you to move the boat in comfort - your torso and legs. Be able to sit comfortably at the boat in the finish. Look for your shins not hitting the deck, hold the oar so forearm at the same height as the oar shaft and at the catch that you can get your hips through the work - at least hips level with the face of the gate. [If you don't know what this is, buy our Sculling Intensive course and learn how to find work through the pin and ways to adjust to suit your needs.] 03:30 Oarlock height and forearm height are related It's important that your forearms are level with or above the shaft and the oar handle. Otherwise you cannot get weight into the hands as you press the handle down. 04:20 Standardise the boat rig Sculling spread of 159 or 160 cm; seat to heel measurement of 16-18 cm; oars /sculls 286 cm long and 87 cm inboard, maybe longer oars for men or younger athletes. Note the inboards are the same because men/women use the same boats. Sweep rigging span of 84 cm; seat to heel 16-18cm. Oars 370 - 373 cm long. Inboards standardise from 114 for an eight down to 117 for a pair. Put tape on the oars with measurements e.g. 370:114 so it's easy to see what the oar is supposed to be set at. 07:00 Enable quick adjustments for club members Height spacer washers - put one above and one below the oarlock/gate on every boat. So the oarlock sits at the midpoint above the oarlock to saxboard sill height. So you can easily see if the heights have been moved. 08:20 Shoes with adjustable sizes - we bought ours from Ankaa with velcro adjustment around the heels. Also home-made velcro instep straps for ladies to use larger shoes are cheap to make. 09:20 Spacer Placer tool - if you want the lanyard when you buy it, mention Faster Masters Rowing. Buy from Revolution Rowing https://www.revolutionrowing.com/collections/on-the-water/products/spacer-placer-tool 10:00 Oar designs for easy adjustment include Croker's clamp on the button to release and reset the position without needing a screwdriver and tools. Give your rowers autonomy so they can adjust the boat and oars to make them comfortable for their needs. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Heart Rate Variability as a rowing recovery guide
Mar 4 2024
Heart Rate Variability as a rowing recovery guide
I am using a daily monitor app to better understand my need for rowing rest and recovery. Timestamps 00:30 US Masters Rowing Camp April 2024 includes Rebecca as a coach. 02:30 March 2024 Masters rowing training programs by Faster Masters Rowing. Head race program includes a taper week. The 1k May and June program is for sprint racing. Imposter syndrome in rowing and how to cure it. McGill spine stabilisation big 3 exercises. Technique sequential versus concurrent stroke profiles. Get yourself a program including discount coupon. https://fastermastersrowing.com/join/ 06:00 Heart Rate Variability tracking This tracks the variation between heart beats and is is a good indicator of your state of rest and recovery. How ready are you to do a workout today? Masters often row on the same rig as they used when younger - clinging onto what we used to do rather than testing and re-measuring your physical state and strength. 09:30 I use HRV4Training app A daily one minute measure of Rebecca's recent measurements. This is very individual. Homeostasis - my body's reaction to stress and the autonomic nerve system to keep the body in balance. Read the blog post https://fastermastersrowing.com/heart-rate-variability-in-masters/ 11.00 HRV case study After getting a very low score and a red warning on HRV4Training I backed off my training. I was getting a virus - some was normal body stress, and some was post-training stress. It took 3 days before the HRV score came back to the normal range. A clear indication that the invisible virus had enabled me to recover quicker. 12:30 Medical conditions affect heart rate One community member had an ultra-low heart rate. Another member has "slightly haywire circuitry" in his heart and knows this affects his HRV measurements. The HRV measurements are taken by putting your forefinger over the camera light on your phone. It takes a week to get enough readings to set a benchmark. Full disclosure - Faster Masters Rowing is a brand ambassador for HRV4Training.com Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Setting Rowing Club Priorities
Feb 26 2024
Setting Rowing Club Priorities
How do masters club groups organise their priorities? Covering training, equipment, coaching, racing/trips/camps, finances - this is a must-listen to episode if you're frustrated by your club leadership. Timestamps 00:45 Managing your "champagne tastes on a beer budget". 01:00 The State of Masters Rowing 2023 report. The structure of our sport needs revision - learn to row classes are set to grow and that has implications on clubs. Download your copy https://fastermastersrowing.com/state-of-masters-rowing-survey-2023/ 03:15 What are the priorities for your masters rowing club? Rowing club strategy for masters includes operational requirements. Boats, equipment, oars, electronics and indoor rowing machines. List what you'd like to have access to and what you have now - a gap analysis. Equipment review - list all the boats available, its age and the athlete weight it's designed for. We found 3 types - women only (70kg), mixed crew weights (80kg), mens boats (90kg+). Also consider their state of repair - are they at the end of life? Which suit beginners (flat bottom boats, pontoon floats); which suit more experienced crews? 07:00 Training principles for masters rowing What are the workout priorities for your club? Do you race, do tours, coastal, fitness workouts and what times of day do people want to train? 09:00 Training for racing - ideas from James Dundon of 612 Endurance Rowing Club. A set of principles which members sign up for. Access to the building shared with other groups. Where can masters be flexible and give priority to other groups in the club. 11:00 Group needs. What would you like to do during a rowing year? Do you train harder before regattas when more people train together - could you get priority at that time? Each of the training group leaders or coaches can name their priorities (boats, club access times and regatta dates). Where is there overlap in desire between the groups? 14:30 Fund raising Masters are well-placed to support the whole club with fund raising. This can be part of the group needs discussion. The members were surveyed to ask for their perceived priorities. 18:00 The influence your first coach has on your rowing. Beginners get ideas about rowing from their first coach which they take into their intermediate rowing experience and which hold back advancement. When should you square the blade? The answer is 'it depends'. This is not satisfactory for intermediate athletes - let us explain why. https://fastermastersrowing.com/member-register/vip-day-focus-on-boat-skills/ Bonuses include a self-test assessment for benchmarking your rowing skills.
9 Ways To Turn A Rowing Boat Around
Feb 18 2024
9 Ways To Turn A Rowing Boat Around
Different situations call for different turning methods. I bet there's at least one you haven't tried yet. Timestamps 00:45 Turning a boat sounds easy What is your goal when turning the boat? Where you are on the water now and where do you want to get to after the turn. Consider the local rules of the river / navigation. 03:00 Slide length - half slide or full slide rowing to turn the boat. Half the crew can row on bow/starboard and the others back down on strokeside/port. Consider the catch angle - the more acute it is the bow will turn faster. 04:15 Simultaneous or alternating strokes for your turning. If alternating ensure the other side is ready to start as soon as the other side has finished. In sculling, let your resting side follow the other hand out to the catch and then it's in the right place to take the next stroke. This make the turn faster - less delay between strokes. Important if there's a current pushing the boat. Invest in yourself Rowing VIP Day https://fastermastersrowing.com/member-register/vip-day-focus-on-boat-skills/ 10:45 A drag turn - around a large arc of a circle. One side holds water and the other side rows. A shorter arc drag turn - only use the stern athletes checking water - so the retarding force is in the stern of the boat. Then have the athletes rowing be only in the bows to tighten the turn. 12:20 Chop turn - sit stationary legs and arms straight. One side turns the blades upside down and you lift your handles up and down. The curvature of the blades will slowly start to turn the boat. 13:20 Use end pairs to turn. In an eight have 8&6 back down and 1&3 row on. The middle athletes hold the boat stable while those with the most leverage are rowing. 14:20 Use the current on a river - start to turn the bows into the current so it's in the stream, that force pushes the bows around when turning into the stream (to go with the stream after the turn). 15:50 Checking water The fastest way to stop a moving rowing boat - bury a feathered blade under the water. It quickly brakes and as the boat slows you can gradually square. This is an emergency stop method. If you try to check with a squared blade the speed of the water tends to push your oar out of the water. Using a feathered blade is my preferable method to check the boat. 17:30 Counter-feathering Place the tip of the oar onto the water, blade feathered (the wrong way up). When backing down you can either do this with the oar upside down or with the oar the right way around. There are different advantages. The counter-feather makes it easier to keep the boat balanced on the backing side of the boat. Allows you to keep the boat level while turning and helps guide spatial awareness of where your oar tip is in space (if it's touching the water, you know). 20:15 Turning coxed boats Turn the rudder in the direction of the turn. Get a good turn by starting the turn just as the crew finishes rowing. As they stop, think about your destination at the end of the turn. Easy at high balance - the boat runs on unchecked. You start to turn and then get the side of the boat on the inside of the turn to check it / hold water using the feathered water. This helps get about a third of the turn done before your crew starts backing. This shows your intent to other crews who are around you so they know what you're doing. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
The Backsplash Controversy - More Or Less
Feb 12 2024
The Backsplash Controversy - More Or Less
Rowers and coaches dispute the benefits of making a backsplash when placing the oars into the water at the catch. Why? How can you find out which point of view is correct? Timestamps 00:30 Newsletter sign up is here https://fastermastersrowing.com/newsletter/ You get early notification of all our events, webinars and courses as well as articles, points of view and discussions. 02:00 Backsplash is the upthrowing of water as the oar goes in at the catch. Does it show great skill and bladework timing the placement. Or is it a brake on the forward movement of the boat. 02:45 Valery Kleshnev BioRow explains "When the blade changes direction at the catch, its velocity relative to the boat changes to zero." https://biorow.com/index.php?route=information%2Fnews%2Fnews&news_id=102&fbclid=IwAR3Jf83uzukQkjTmwt_aXbJV5r1STi1B2f8CBWdD8m07-eRSJhHjaLdz0-w A neutral entry into the water. 04:30 More or less backsplash? Backsplash is throwing water towards the bow. Forward splash is throwing water towards the stern. A "V-splash" is a bit of both. 05:15 What happens at the catch? Square before the oar goes in the water. When the seat stops to change direction is the perfect time for the oar to already be under the water. The oar handle moves upwards so the tip of the blade moves downwards towards the water. Hatchet oars have a straight line on the bottom - can you get that line an inch above the water surface? Are you bringing the blade down to the water at the catch so you aren't missing water? Do this first. The oar grips the water before it starts to power the stroke. The change of direction of the seat is the catch. After it goes in the water, how soon can you grip the water. 08:30 When to use backsplash It's a useful teaching aide to teach the blade coming down to the water. First, try to hit the water before your seat changes direction. Lift the handles earlier to do this. Learn where the water is relative to your blade(s) and is it symmetrical. Squaring too late will prevent you getting the timing point at the catch. Roll forward last quarter of the slide with the oars square. Have fewer things to do at the placement. Get more boat speed by working on the backsplash movement. You get the oar buried closer to full compression of the legs so miss less water. You may also find improved stability at the catch as both sides lift their hands simultaneously to create the backsplash. 14:30 How to teach backsplash Start with only half the crew rowing so the boat is stable. Row with square blades to make the catch more simple. Row looking at the oar tip to see how close to the water they can get the spoon before placement. Then row without looking at the oar. Review the handle height and identify a visual reference so they know they have to lift their hands up to that point in order to make the oar spoon go down towards the water. Move onto lifting handles earlier in the recovery from half to three quarter slide. This requires a good high balance as you do it square blades. Then teach backsplash as a timing point against the seat changing direction. Drills to teach the handle movement of the placement. 18:00 Slap Catches - do the recovery feathered - leave the oar feathered and lift the handle up as if putting the oar into the water just slapping the water with a feathered oar at the catch. Alternate with a normal stroke. Listen for the timing of the slap - bow and stroke side. Make it loud. The Piemenov Brothers did this in their pair. Try an exaggeration 10 strokes backsplash then 10 strokes without. It's very hard to do if the boat isn't level.
Make Winter Ergs Fun Again
Feb 7 2024
Make Winter Ergs Fun Again
If you dread your indoor rower workouts, listen in. We have 5 things for you to try out which could make your ergs more enjoyable. Timestamps 00:30 In our training programme this month - 3 training plans to suit your racing, force curve video, how your body mass affects boat speed. We had a winner at the Virtual Head of the Hooch and personal best times of 3 seconds and 6 seconds from participants - the programs do work! 03:00 5 tips to make your ergs fun. Long endurance workouts can be daunting. 1 - Follow a programme Making up your workout on the day means you have no goal. Keep a record of your training so you can measure your gains and progress. 2 - Train with a group There is nothing worse than having to train alone. Even if you have to train in your garage, start the workout at the same time as your crew mates - it's an incentive to show up. And showing up is half the battle in forming an exercise habit. 3 - Reward yourself Feel good about what you have done. Choose something which you enjoy as a reward. 4 - Set short horizons While doing the workout choose a destination in the near future (5 minutes) so you can focus on one thing for that time. I choose technique items that will keep my form consistent. One minute is the lowest horizon. 5 - Distract yourself Listen to music while training - challenge not to look at the screen until the song is over. Shut your eyes and focus on the feel of the movement instead of looking. Listen to the flywheel - does it get louder as you move to the finish of the stroke? Have a visual cue for your catch - use tape or a straw marker. Change the units to watts from 500m splits. Use this to train yourself to row with consistent pressure. Use your force curve in the same way to train consistency. Training Camp with US Rowing in Chula Vista 1-4 April. Newsletter recipients will get information about it. I was incorrect that food and accommodation. These aren't included. My bad. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
What Percent Of Rowing Is Legs Back And Arms?
Feb 1 2024
What Percent Of Rowing Is Legs Back And Arms?
Understand how your movements contribute to the power phase in the rowing and sculling stroke. Timestamps 00:30 There are many different ways to row - test for yourself. 01:15 Sequential rowing stroke Using the legs, back and arms in sequence one after the other. 02:00 Simultaneous rowing stroke Start the legs and back at the same time and then adding in the arms later. Blending the overlap between each body part happens in practice so that the power doesn't drop off between each body part. 03:40 Force curve alignment The sequential movement gives a longer time in the water and a longer duration of the power phase from catch to finish. Simultaneous gives a higher force curve because the power is higher, but it is a shorter curve because you cannot sustain the power as long as in the sequential. 04:55 Legs | Back | Arms Rowing is about the effective delivery of power and recruiting muscles into that endeavour. Legs - the first part of the movement is from your knee - you push the footplate away so only the shins and ankles move. Initiate the stroke with the legs. Before your legs are fully straight, activate the back. One of the most difficult things to teach is how to keep your legs pushing straight while the back swing begins. Letting the legs drift without adding to the boat speed is a waste of power. The arm draw is also affected as some forget to continue the back swing when they start the arms drawing. Many masters have a good leg drive and arm draw but the back can be neglected. 08:00 What proportion of the stroke is legs, back and arms? Based on my experience legs is 65% and back is 25-30% and arms 5-10%. 08:45 Test this for yourself In the boat or on the erg set up speed measurement using meters per second rather than 500m splits because it's more sensitive to boat speed changes. Row at firm pressure, low rate. Then stop using your arms and see how much the speed drops - then stop using the back and the arms (row legs only). Then do the reverse - do the pick drill and measure your speed as each body part is added into the stroke. This will show you how much of your stroke comes from each body part. Faster Masters teaches a drill how to improve your stroke. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
Bungee Resistance Training
Jan 21 2024
Bungee Resistance Training
Get stronger by doing resistance work in the boat using a bungee. What's it useful for? How to set up your boat. Timestamps 02:00 Resistance training in rowing All masters rowers need this to keep up strength and bone density. We lose strength as we age. I You don't have to go into the gym. 03:45 Weights on the water give you specificity It aligns the weight training with the rowing action and movement. In the boat gearing helps you to not get over-loaded. 05:00 Why do resistance training? 06:45 Strength and conditioning includes work on core muscles Resistance training helps us to recruit more muscles into the rowing stroke. It's hard to learn the overlap between the legs - back - arms. Watching masters rowing, very few have an active back swing. Video of good rowing technique demonstrating legs - back - arms. https://www.youtube.com/watch?v=sv07y9mEO5M Compare this to a video of yourself. When you have a heavy load, figure out which muscles are working because they have to work harder. On the erg, increase the fan resistance to 10 and try it. 10:30 How to do resistance training in the boat. 1 - Lower the rate. Do this resistance work at low rates, moving slowly and thoughtfully to make yourself deliberate and check your movements while you do each stroke. I like rates 16-20 if you can manage. Otherwise rate 24 is good. 2 - Increase the resistance - in a crew boat get half the crew to sit out so you carry their mass while you row. Caution - you are carrying a large load build up gradually to doing this. Start with 20 strokes and then switch to the other half of the crew doing the work. Three sets of 20 is enough to begin with. Do 2-3 sessions of this before changing the number of strokes or repetitions (sets). Well-trained athletes can build up to 50 or 60 strokes and many more sets. 14:15 How to do the workout Do your warm up, then steady state for 10 minutes, 3 sets of power strokes, then paddle light or stop and have a rest. Then do another 10 minutes of steady state rowing, another 3 sets of power strokes and then warm down and end. To increase the amount of power strokes - increase the repetitions - increase the sets - reduce the amount of steady state 15:15 Other ways to increase the load in the boat You can also increase the gearing on your oars. Or you can add a bungee on the boat - under the hull to provide the resistance. This can be an elastic cord or a boat tie. 17:00 How to attach a bungee to your boat Take a boat tie and put under the hull so it reduces the smoothness of the boat hull. Attach it behind the rigger because when you row it could slip off if put sternwards of your rigger! increase the resistance by twisting the boat tie under the hull. You can also add a short section of garden hose - thread the boat tie through the hose. 19:30 The best part of resistance training The end of the workout - take it off the boat. Then row your last steady state work without a bungee - your learned pattern of movement from the resistance training gets put into your normal stroke nad that additional work from overcoming the resistance helps to make the boat go faster (check it on your app / speed coach). 21:00 The biggest impact is on your technique Using the recruited muscles and building into your stroke. Rowing slowly and deliberate movements really helps to improve your technique, especially at the catch. The slower hull boat speed means your placement into the water can be more accurate, once under the water you will also really feel the load. If you can slow the rate down to 16 - the boat is going through the water more slowly and the additional load at the catch placement helps you to feel what you're doing better. After taking the bungee off you continue to row with that level of skill in the final 10 minutes of rowing.
Compromises In Rowing
Jan 15 2024
Compromises In Rowing
Compromises are needed sometimes in rowing. What happens to you and what can you do about them? How can you decide what to do? Timestamps 00:30 Happy new rowing year. What's in the January training program? 1k base preparation for those racing in April-June; 2k-5k Head racing in March; Crash-B program. CRASH-B Date change to Feb 4th from Mar 5th in prior years. This caused us to have to adjust the program to race day being 4 weeks earlier. 4 weeks of training you can't do. Land training to align with the training program; analysing force curves on the erg, the year in review, sleep monitoring and sculling right over left. Review our training programs https://fastermastersrowing.com/our-courses/ 04:30 Compromises in rowing We discussed among the coaches - this is not something we could influence or change. The race date is fixed. Review our planned workouts and the end goal for the last month and the taper week before the race. Review the test days planned and were these dates appropriate given the new race date. Review individual workouts especially race distance, higher intensity, race ratings. 07:30 The compromise we chose to make for CRASH-B training. 08:15 Athlete compromises Athlete availability is an area where you may need to compromise. Ways to keep continuity while supporting members who are absent. To boat a regular eight you need twelve people available. Use the extra people to build the next eight crew you want for the group. This creates club continuity - adaptable athletes who can row with anyone in the group. Everyone rows to the same base pattern. 10:30 Weather compromises Dealing with windy days - find a wind shadow if you can. Switching workout to cross training - on the erg you generally can do a straight switch. But if it's higher rate, go two points in rate lower on the erg. The loading is different on a fixed head rowing machine. Bike rides are a good substitute - for an equivalent training session for 1 hour on the water or erg is equivalent to 45 minutes of running or 90 minutes cycling. Get the same physiological benefit. 13:15 Race day compromises Who is your planned alternate? Someone who can slot in. In a series of crews - first 8, 2nd eight etc. What happens if someone goes ill or injured and who will move up from the next crew to take their place. Or some masters who will slot into youth crews at the last minute if someone isn't available. Key is don't let these things put you off your stride. 14:30 Race preparation compromises Some things are just too hard to do. In a short period a coach can train a crew to have a faster catch within the context of the existing planned workouts. But in 2 weeks you won't get a lot of base fitness gain. Choose your trade-offs carefully. You may just have to abandon a technical change if they athlete can't learn it fast enough before the race.
9 Essential Drills For Rowing  and Sculling
Jan 8 2024
9 Essential Drills For Rowing and Sculling
Moving up the skill ladder from beginner to intermediate and then advanced requires improved skill. These 9 drills are essential for you to master, and to revisit regularly. 01:00 The skills ladder - a helpful concept Execution to a high standard is the main difference between advanced scullers and beginners. 04:45 Nine Essential Rowing drills 1 - Legs Only - from the catch to legs straight. Watch for keeping shoulders sternward of the hips. Do it square blades for beginners and the most advanced single scullers. 2 - Legs and Back Only - keep the arms straight. Teaches the transition from leg drive to adding the back swing. This helps to recruit other muscles into the stroke power delivery. Variant - 10 strokes legs only, 10 strokes legs and back rowing. 3 - Wide Grip - sweep inside hand down the shaft; sculling hands on end of rubber grip or on the shaft. This increases the load in sculling to help to feel the grip connection at the catch - notice when the oars are in the water. Sweep it's useful to teach the outside / inside hand movements. Variant - progressively move hands back to normal grip. 4 - Inside Arm Only - sweep only. Use this to time feathering and to load up the leg drive at the catch. Variant - hold outside hand and put inside hand onto backstay. This teaches how to rotate around the gate. 5 - Quarter Slide Push - the start of the power phase (reverse pick drill). Use only the first quarter of the slide from the catch. Variant - do the the drill slowly and have inside hand hold the back of your seat to work out where the seat stops moving - that's the timing point to place the catch. The handles move faster than the seat on the recovery. 6 - No Handle Rowing - for the indoor rowing machine (dynamic is best for this drill). Put the handle down and roll up and down the slide - push in the power phase. This helps to teach the ratio and rhythm especially to athletes who rush the slide. They move in time with the machine. Pick up the handle and keep the legs working the same and later add in the arm draw. In a crew boat have half the crew sit the boat - push the handles away so the oars are parallel with the side of the boat. They must do it in time together. 7 - Left Hand Lead - get the sequence off the finish to the cross-over with the hands nested tightly together. Delay straightening the right hand, hold it against your chest as the left hand straightens. Teaches the left hand to move faster to the crossover so it can get in front of the right hand. Variation - do it with an intermediate position gradually reducing the right hand's waiting time. Check the body is leaning back in the finish position - no body movement during the drill. 8 - Single Strokes to Weight on the Feet - a pause point where you can get weight onto the soles of your feet. This position is important because it's where your body catch angle is set and is the point to deeply relax your legs during the recovery. It gives you feeling of moving with the boat. 9 - Double Quick Hands - move from the extraction at the finish to the arms away position twice as fast as normal. Then move to normal speed. It's a good way to follow on from the Left Hand Lead exercise. It develops the smoothness of the handle tap down and feather movement. Variant - make the double quick arms and body swing finishing it at weight on the feet. Another variant is to do double quick hands and then do a double slow slide. 24:45 Do these drills regularly - that's the important part. Your boat skills reduce when you have time out of the boat. Use these drills to re-familiarise yourself when you get back into the boat. Lose fine motor skills quickly and your catch placement timing is what you'll lose first after time out.