Blog

Uncategorized
Rebecca Caroe

Week 5: Race Prep Brings on the Nerves

All was well. The house, quiet. Lights, dark. Bed, cozy and warm. Alarm snoozed. Out of the darkness: “Next week this time, you’ll be heading to Boston.” I blinked. Crap. In my mind, HOCR was nine days away, but I hadn’t thought about it like that. Who’d have thought one simple sentence would be a sucker-punch of adrenaline? Five weeks down, one to go! Comparing week 1 to week 2 of the October 5k training plan, I made gains almost every day. It was interesting because the priority workout I struggled with last week I crushed, while the one I loved

Read More »
Kettlebell dead lifts for rowing, masters rowing, faster masters
Uncategorized
Rebecca Caroe

Week 4: Getting Comfortable With Speed

One of my boat mates texted about her on-water training that morning and said, “What’s it, like, 17 days now?” “16. Get it right,” I answered. My little reminder. It’s getting real. I bought this sticker at last year’s Head of the Hooch, when I decided going to the Charles was the goal for 2019. HOCR seemed far away and beyond reach when I taped over my work desk at eye level. It’s been reminding me for eleven months of the objective. Now HOCR is 12 days away. All this training is coming to a head. Training Plan Update This

Read More »
Uncategorized
Rebecca Caroe

Week 3: Listen to Your Body

Casey continues her journey towards the Head of the Charles.  Halfway there! As the countdown ticks down, two of our women’s four suffered sickness this week. Better sick now than in three weeks. The moral of this week is it’s great to push yourself and your boundaries. It’s also imperative you listen to your body. You need rest and recovery. As the big race looms, it’s easy to push too far and get broken down. The 5k Confession Part of training is measuring your progress. That means a test whether it’s in the form of a regatta or sitting down

Read More »
Lake Ruataniwha Rowing
Podcast
Rebecca Caroe

Learning pace judgement

This month we are talking Head Racing – long distance rowing races with Marlene Royle and Rebecca Caroe. Timestamps to the show: 01:00 Head Racing – top tips. Own the river. Be aggressive from the start. Focus on your rhythm. 04:00 How to be a strong stern pair in an eight for head racing 07:39 Where and how do you make rhythm with soft knees moving through the transition 14:30 How to learn pace judgement. Do some time trials to learn what rate suits you. Consistent speed is the goal. 7 x 3 minutes with a 2 minute break. Pick

Read More »
Lake Ruataniwha Rowing
Uncategorized
Rebecca Caroe

Our first Faster Masters Medalist

Gordon Williams is our very first medalist training on the Faster Masters programme. He  won Mens F 1x at Lake Ruataniwha in New Zealand’s South Island during September, beating a long-time winner into second place just before the line. How the race went Truth be told I rowed like a lumberjack for the last 15-20 strokes – no finesse at all. Carolyn Steele said to me after that the last 15-20 were “very ugly but seemed to be effective” LOL. Bruce nearly caught me. I need to learn to keep my cool for that last 150m. Start & middle were

Read More »
Masters women single sculler
Public
Rebecca Caroe

Week 2: Rowing the Long Game

The Head of the Charles is 26 days away as I sit and write. Less than four weeks. Somehow I found time to create a past history spreadsheet for my event. I used the last five years’ results to calculate the average winning time, the average top 5 finishers time, plus their corresponding benchmarks at Riverside, Weld, CBC. I’ve filmed myself erging and rowing and sought technical advice. I’ve been reading the program resources on preparation, plus some extra Googling. Yes, the rowing nerd has come out. Training Update: Week 1 vs Week 2 Life caught up into the second

Read More »
Uncategorized
Rebecca Caroe

Backstory to Faster Masters

You may be wondering what is Faster Masters?  Let me answer by telling you a story.  Grab a comfy seat and a drink because this will take you 5 minutes to read. Rebecca and Marlene are your coaches were both competitive younger rowers and (eventually) reached the end of their careers and wondered what to do next. Marlene had won major titles in sculling and sweep rowing including a US National Championship, a Collegiate National Championship, and a Head of the Charles title. In 2000, she set two world records on the Concept2 Indoor Rower; Rebecca was a multiple Henley Womens

Read More »

Six Weeks to Get This Master Faster

Faster Masters is following one athlete’s progress towards the Head of the Charles 2019.  Casey McKenna is a 35 year old single sculler, a mom fo a 2 year old.   She trains alone since her job relocted to Kentucky and she was massivly excited when she got her entry into the HOCR this year – it’s her first time.  We will be following her blog updates weekly through to the race, and beyond!  Ever since I resumed training for specific rowing events, I’ve written my training plan. That’s partially been out of necessity: no rowing team here, no outside coach

Read More »
Uncategorized
Rebecca Caroe

Do your programs suit Australia?

We got this question from a customer Hi there, I noticed your programs are geared on a monthly basis to a particular rowing season. I’m based in NSW, Australia so can I access the appropriate programs to correspond to my rowing season? Currently we are just starting our regatta season having done some slow long rows during the winter months and then we finish up with our state and National championships around the end of May 2020. Really enjoying your podcasts, thanks. And our answer: YES! We provide BOTH a southern hemisphere and a northern hemisphere training programme.  Your peak

Read More »
Podcast
Rebecca Caroe

Blade Depth in Rowing

The September Faster Masters Rowing Radio podcast just published.  In it, Marlene and Rebecca talk about blade depth in rowing and sculling, and how to pick races that suit your crew’s needs. Timestamps to the show 01:00 Recovery strategies – active and passive; race day and training 08:10 How to pick your races at a regatta to suit your needs and preferences 17:36 Blade depth while rowing and sculling. Level bladework drills video https://animoto.com/play/x6AoJ8UGRqL6eUmt91ybGQ?autostart=1 Valery Kleshnev’s article about blade depth http://www.biorow.com/RBN_en_2015_files/2015RowBiomNews08.pdf? 24:00 Randall Foils to control blade depth – how to test if new equipment is effective for you and

Read More »