Aging is inevitable but being frail is not. I started improving my strength 18 months ago and I have a personal goal to get “Michelle Obama” arms. She looks amazing. No bingo wings for me. [That’s a British humour thing… look it up.]
I am delighted to announce that Alex Wolf has joined Faster Masters Rowing as a strength and conditioning coach. Alex worked with the British Rowing team for 15 years and has designed our strength training program from the ground up. If you are keen to get stronger this year, January’s program is now published including this introduction video from Alex.
The video explains the structure of January’s workouts, what lifts he wants you to do, how to improve your technique and ways to choose how heavy you should lift.
I have a question for you, Reader. Would you like to start Alex’s Strength and Conditioning program?
If 10 people say yes, I will create a new product with his strength training program for you to buy for US$15 per month. Hit reply and let me know if you’re keen.
Note: Anyone who already purchases a subscription training program gets Alex’s program included. These are the Individual, Crew, Club and Fitness programs.
Remember that intensity is always second fiddle to consistency.
Set aside your January blues and get to work on your fitness this month. Keep your chin up and let’s do this together.
Rebecca
This week’s podcast
Meet Chair of the World Indoor Rowing Commission, Filip Ljubicic and hear about the future of indoor rowing including an exciting announcement about the e-sports Olympics in 2025. Click the image to watch the podcast.
When you learn just one useful thing from our podcast, become a supporter from $1 per month. This helps cover overheads and enables us to continue our work to improve masters rowing around the world.
World Indoor Rowing Championships
World Rowing is running a virtual championships this year so everyone can get involved. A group of Faster Masters are already doing our Erg Intensive course to train for the races.
The finals run over two weekends in February – and the heats have already opened for submissions. You can send in your score multiple times from now through to 20th January. After this, the Continental Knockout Heats follow during which you’ll race others in your timezone. And this is followed by two weekends of finals racing.
If you don’t like 2k racing, there are other options including new relay events. A sprint relay (4x500m), and an endurance relay (5x1000m) for Masters, Open, and Open Mixed teams.
Please support this event – growing and improving our sport takes courage and leadership. I’m sure you can find some buddies and submit a relay team time, Reader.
Write a good race plan
When racing on the erg or on the water, a plan is essential.
In this exclusive 4 minute video, Marlene Royle and Rebecca Caroe set out the core elements of a race plan and how to build your skill to deliver each element so that it suits your preferences.
Strength training in the gym for master rowers is just as important as training in the water or ergo. Strength gains, especially in the legs, can be achieved with planned and specific training, not only to improve our rowing performance, but also for our current and future health.
We’ve received a message from a masters rowing club around the sensitive issue of cognitive decline. The club has members aged 70+ including one with a dementia diagnosis. The club realises the need to address both physical safety on the water and emotional safety of coaches who have experienced challenging interactions. Together with Faster Masters Rowing, we are considering forming a committee of medical professionals (physician/nurse, therapist, and social worker) to help develop appropriate protocols.
Recognising that other clubs may be keen to participate or receive the protocols when they’re developed I would like to ask – Has your club got similar concerns? – Do you have any experience handling these situations? – What resources or approaches would you recommend?
Please hit reply if you can help and have recommendations which can go into the protocols.
Masters rowing photos
Enricas Marockinas’ santa crew.
Click the image to see more masters rowing photos.
Whenever you are ready….
Here are ways Faster Masters Rowing can help you:
Align your training to your physical capacity with a program
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