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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 to be the guide, no boat to motivate through the tough times. Mix that in with new limitations to my time (hello, toddler!) and resources (where’s the water?) and writing my own plan just made sense. The thing is, writing my personal training plan has been time-consuming. Part of that might be how I structure the workouts. I’m always asking myself, “Am I doing the right thing? Is this the right workout at this time?” I like variety, so you don’t see much repetition in the erg sessions. As I prep for my first Head of the Charles, I’m giving the Faster Masters program a go. I plan to give an update each week for the next six weeks. Week 1- Diving into training I once participated in both a sweep and sculling clinic from Marlene Royle, whose instruction I credit with helping me win my first 1x race. And I listen into Rebecca Caroe on the RowingChat/ Faster Masters podcast, so I was excited to jump into the resources they offer. The program is broken into modules, but when I launched last Monday morning I needed to dive in quick. The training plan is the first module. The guidelines spell out how the training works whether you’re erging a lot, like me, or have the benefit of water training. There are four training plans available. I’m picking up September’s plan for an October/November 5k peak. It’s simple to understand, but my Florida-native brain trips me up when reading workout intensity. “Category 1” usually means bring out the margaritas and board your windows while “Category 5” means “Run for the hills because it’s about to get real.” Here it’s reversed: Cat I workouts are the most intense while V and VI are more steady state.   Initial Thoughts Flexibility is the key reason I’ve been writing my plans. The kid could be sprinting across the house one day and running a fever the next. Some weeks I can only do four workout sessions. Others I hammer out six sessions. I can’t break up my workouts, as in row/erg in the morning and strength train/erg in the afternoon. I get up to two hours to smush in as much quality as I can. Erg, then immediately strength. If I’m lucky, I might have time for yoga or stretching later in the day. Case-in-point for last week: I only had five days of training instead of

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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 is probably May when the Australian Masters Nationals are.  And so in that month, we offer a programme for people peaking in May and a separate (different) programme for people peaking in September. During the months October to December – both hemispheres are on the same track.  We think you may be doing the Head of the Yarra, and in the North they are doing Head of the Charles and the London Fours Head. If you can tell us when your personal big races are, we will endeavour to build them into our programmes. Just so you know, Rebecca (who is one of the owners) lives in New Zealand. Send me Faster Masters News * indicates required Email Address * Marketing PermissionsPlease select all the ways you would like to hear from Faster Masters Rowing: Email Direct Mail Customized Online Advertising You can unsubscribe at any time by clicking the link in the footer of our emails. For information about our privacy practices, please visit our website. We use Mailchimp as our marketing platform. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Learn more about Mailchimp’s privacy practices here.

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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 make the boat faster Special offer on Randall Foils https://rowing.chat/sponsor/randall-foils/ 29:00 Customer feedback on Faster Masters Rowing Programs. The Program Guidelines advise that each session is designed for a 1 hour training session (as long as you don’t faff about). Note Marlene marks with an asterisk the priority workouts 36:00 Faster Masters Kindle books from our original 2016 Faster Masters Gold program. https://www.amazon.com/s?k=faster+masters+rowing&crid=1Z9XDCZZJ51CX&sprefix=faster+masters+rowing%2Caps%2C309&ref=nb_sb_ss_i_1_21 Row Faster This Year! n Send me Faster Masters News * indicates required Email Address * Marketing PermissionsPlease select all the ways you would like to hear from Faster Masters Rowing: Email Direct Mail Customized Online Advertising You can unsubscribe at any time by clicking the link in the footer of our emails. For information about our privacy practices, please visit our website. We use Mailchimp as our marketing platform. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Learn more about Mailchimp’s privacy practices here.

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Persephone Wynn, masters rower, rowing coach, faster masters

Individual program testimonials from August 2019

Don’t believe us – listen to our Faster Masters members to tell you how using our programs helps their rowing. Persephone Wynn is 63 and coming back to rowing after some health issues My boat is a 20 yr old very tippy Fillipi – mostly tippy because I have little or no feeling in my feet due to chemo side effects, and more recently a loss of balance as a side effect of concussion at the beginning of the year – that has improved and is much better.    I have been on the water three times this week – once a proper 10k – up to the top of our reach and back scull which was hard. I loved the technique drills – [they are] drills I make my athletes do and which I used to do myself when I was racing but had got out of the habit.  Getting my boat to sit is getting easier and just being patient and doing the drills is paying off.   The open oarlocks ‘drill’ is something I have done several times by accident – when I was coaching juniors from my scull, in 90s, one day I wondered why the girls in the quad were grinning so much and looking at me.  After 3/4 of the outing we stopped to do some practice starts, the first two went OK and on the third I went in – as this was alongside our weir I was back in my boat in a flash.   The little darlings roared with laughter and said they had been waiting for me to go in as they had noticed that I not done up either side at the beginning of the outing…….It has never occurred to me to use this as a Drill – thank you – not quite ready to do it in this boat yet…. Faster Masters is definitely helping me – it is extremely hard to coach yourself sensibly. I like the pieces – sensible, doable, but hard enough.  Where I haven’t been able to get on the water I have been using the erg – not as good – and again, the daft British weather has played a part as we have had a long spell of ridiculously hot weather – I wear a HRM for training and the hot weather definitely affected my performance. I try to train 4 times a week or every other day  – as you know recovery takes longer as we get older – I am 63 and only have one working lung so that has an effect – nonetheless I find the sessions OK.  This month I am doing Day 1, Day 3. Day 4, and Day 5.  Next month I will change it around.   What don’t I like about Faster Masters?  Not much at the moment – it is lovely not to have to tell myself off for putting too much work on my own programme and making myself exhausted. I have only used the water

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How to video your crew effectively

Marlene and Rebecca discuss race day eating tips, how to video your crew effectively for coaching analysis. Active recovery paddling, eating and hydration and the Go Pro mount kit from Oar Inspired. Timestamps to the show 0:01 Race day eating tips 11:00 Race day finishing sprints 19:30 Rowing video analysis how to do it; what not to do SPECIAL OFFER – the GoPro rowing boat mount for 4/8s or 1/2x is available at a 20% discount when you use the coupon “Rowingchat” at the checkout. https://www.oarinspired.com/product-category/accessories/ There are two adjustable sizes available: Single and pairs adjustable from 500mm – 1000mm 4’s and 8’s adjustable from 740mm – 1200mm

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Questions about Crew Membership answered

I am writing to ask a few questions about the “Faster Masters Program”.  My partner and I have been rowing a pair and double for a couple of seasons here.  We belong to a  small masters club, however, we have no coach.  We have picked up some coaching during the past two seasons but it has been inconsistent.  We competed in the US Masters in 2016 and the Canadian Henley in 2018,  but feel we could improve with some consistent coaching.  As such your new program appealed to us after our initial reading of its content.  We do have a few questions: We are both 70+ and thus would like to know if your program would be geared to rowers of our age? MR: Yes the program is specifically geared to masters and in our program guidelines we do tell how to adapt the program better for your needs if you want to. We also have an athlete’s forum for training questions and support tickets through the website for specific questions you may have. We sweep and scull, would the program be geared to both? MR: Yes, each training program workout specifies for small boats and for big boats in the session The crew program mentions video analysis, would we take the video? MR: You would send us the video clip, someone can shoot it from the shore or a launch. We are considering signing on for the month of July.  Could you give us a preview of what the July program would include? MR: The contents of July will be posted on the 1st of July one training and strength program will start the preparation for the fall head races and the other will focus on Masters Nationals in August. So which program you would like to choose will depend on what you are training for. You can see an example of what is in the June and July program on the website and click “Expand All” for the complete list of topics live right now.  The content changes on a monthly basis. There will be a new training and strength program and new videos, drill, and articles for each module. Is payment by the month and can we use a credit card?  Would the fee cover both of us and would the info for the month be forwarded to both our email addresses?  Would we both fill out the online registration? MR: The subscriptions is month by month. Because it is a recurring subscription you need to have a PayPal account using a credit card, the way that the program is set up is through PayPal. You can register a credit card with PayPal but it is easier to set up the account first then just sign in to it when you enroll in a faster masters program. You will have one login and password to your account and you both use that to sign in. You need to sign in to access the programs. You can however download the

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