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 Buy a video review of yourself or your crew.
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
Tips for training and rowing in the heat and how to transition to racing at high stroke rates Faster Masters Rowing Radio July 2019 is hosted by Marlene Royle and Rebecca Caroe. They write monthly training programs for masters rowers at www.fastermastersrowing.com 0:00 Introduction and summary of what’s in the July Faster Masters training program 4:00 Rowing and heat – home made electrolyte. Know your medications. 8:00 Rule number One for hydration. Calculate your sweat rate https://www.britishrowing.org/2018/06/beat-the-heat/ 13:00 How too acclimatise to heat. The W.U.T. protocol. Pre-cooling your body. 20:00 Transitioning to doing high rates in the boat. Good bladework
Marlene Royle and Rebecca Caroe discuss food and nutrition for rowers and how to practice racing starts. Nutrition – from Nancy Clark’s seminar “Sports Nutrition: Clarifying the confusion about what’s best to eat”. The link below is to the 5th edition of Nancy’s classic book. Rowing Chat has an affiliate link code. A more recent edition will publish on 20th July 2019. Practicing Racing Starts Start with 3 strokes Build up to 10s Ensure you include starts in your race warmup Set a target race rate you want to hit – and make sure you do it Practice the first
Marlene Royle and Rebecca Caroe discuss how to fit training into a busy schedule; Steering coxless boats and 1k race plans. How to fit working out into your work day Inspired by Concept2 article https://www.concept2.com/news/how-to-fit-working-out-your-workday? Just move- walking, taking the stairs, standing meetings, meetings on the bikeErg Schedule it- Put a class or your sacred workout time on your calendar Replace coffee with meters- Catch up with friends in the gym instead of the coffee break room Find a Community- Cross fit or a sculling group can give you a great group of people to workout with Get outdoors-Go for a
Marlene Royle and Rebecca Caroe discuss language in coaching and how to be more specific in what you say; our pet peeves for coaches – what drives us crazy and how to get the most out of going on a rowing camp. Timestamps to the show 0:00 Royle Row camps are happening at Florida Rowing Center during April 02:00 Training side by side is a great early season aide to steering and getting used to having a crew alongside 04:00 Language in rowing coaching – be specific. Tell the athlete HOW to do it not just WHAT you want done.
Faster Masters Podcast March in which Marlene Royle and Rebecca Caroe discuss Head Racing and training for long distance races. Events coming up:Head of the River (Masters, Women and Men) and the Heineken Regatta including 2,500m, 250m, 5k. On-water trials for crew selection – focusing on eightsTapering for the head raceHead Race Guide free ebook offer www.fastermastersrowing.com register for your ebook Articles mentionedThank you rowing article by Kim Gross www.linkedin.com/pulse/dear-rowin…nk-you-kim-grossOld habits never die by Dr Rowing [ask us if you want the pdf]
Faster Masters Podcast February in which Marlene and Rebecca discuss Race plans for ergs, How to coach yourself for an erg race, Using watts or splits for training on the erg The 20 minute erg test to assess your training zones. The 6 training zones and how to calculate your 500m split or watts for each. RowingChat Strength Coach Roundtable Ready Row USA Faster Masters Rowing Radio
Faster Masters Podcast January in which Marlene Royle and Rebecca Caroe discuss: How to make winter erging fun. Using the ergometer as a technique tool as preparation for going back on the water. Tip #1 create an inspiring environment. Here’s Marlene’s home ergo studio Goal setting for winter Shifting your Christmas pounds January Inspiration – Caryn Davies’ article on Tom Terhar in Row360 Magazine. RowingChat Strength Coach Roundtable Ready Row USA Faster Masters Rowing Radio