Sometimes athletes get very, very tired. Today we will talk about recovering from exhaustion and the power of napping.
01:00 Is it under recovery or over training?
Mike Spracklen described it as under-recovery. Marlene prefers this term because it affects your ability to train. You don't have to be fully recovered to train effectively. You feel on "high alert" all the time.
04:00 Six causes of exhaustion noted by Elizabeth Avery, sport nutritionist.
What's the reason? If your training has increased a lot recently, that could be a reason. You should be able to adapt to the new training load. Check your nutrition preferably post training.
06:00 There can be an accumulation of fatigue from session to session. After a heavy training day you may need an active rest day. How to balance your training. Emphasise quality over quantity.
07:45 Adapting to a new training load.
Going from 5 x per week to 6x per week. Is a 12% increase in training. Keep to a 5% increase. After a big jump you may feel OK for a day or two, but it will catch up with you.
As masters, your cause of exhaustion may not be rowing-related. It all kicks off the same cortisol hormones
10:00 What about naps?
Elliza McGrand naps heavily after a heavy training day. She asked the Masters Rowing International group if others had the same outcomes. Listen to your body and respect what it's telling you. Your best recovery method is sleep. People are different with naps - some do it every day.
Lie down and close your eyes. Set an alarm so you wake up in time. Bodily stimulation comes in through your eyes - rest your nervous system by closing your eyes.
13:00 What is restorative for you?
Some people find a daytime nap affects their night time sleep. If you don't tolerate daytime naps, find another thing that rests you. Cooking or gardening, yoga. what do you enjoy? Even walking for 10 minutes has a positive effect to your nervous system. As we age our bodies change - you may need naps now and not in the future.
15:00 Leaden legs can happen after a nap. A good way to revive is to wake up slowly, move slowly, do a bit of stretching, walk gently for a couple of minutes. Even 5 minutes of repetitive activity gives you the same dopamine hit as a workout. Rowing repetitive cycles are restorative activities to the nervous system.
Join Rebecca and Marlene as they interview Monmouth Rowing Club's Tim Male as he talks about his season with the club and how they won the Victor Ludorum £1000 prize.
02:00 Interview Tim Male
04:00 Monmouth Rowing Club - the town rowing club draws people from around 20 miles away to join. 05:30 The club had talented individuals but rowed in small groups. Focus on private projects. Fragmented. Big projects require co-ordination.
06:30 Changes Tim made to the Club culture to bring people together.
Everyone rows together for regional and local events.
09:15 Private Projects abandoned.
Getting value from coaching was the main draw. Subscriptions increased to pay for the coach. Improved performance from a universal structure with coaching and training structure.
11:00 Coaching has broad goals regatta dates, training in 4--5 week blocks. Each gets 2 coached sessions per week. Rest are self-guided.Tuesday + Wednesday evenings are long rows with priority given to one group each day. Sunday coached sessions at fixed times of day.
Season One, they raced one day at British Masters and finished top 5 in sweep events. Under- represented in sculling.
Season Two, decided to race both days and incorporate the dub group to step up to race the non- championship events. Anyone who has not won a championship event can race non-championship events.
17:00 Progression pathway for new athletes so they race similar skilled people
18:15 Crew selection using subjective and objective factors: 1) Technical capability 2) Team building commitment, reliability 3) Coach ability and capability to change. Allowances for frequency of training.1k Weight-adjusted ergo tests for men for choice boats.
Target was top 3 in Victor Ludorum.
Training fitness to be able to do up to 6 events over a weekend. Up to 12 races. Points mean prizes. We operated on the picket fence mentality as long as they got points towards the main challenge.
23:00 Future plans Take the club to International events like the European Masters Championships, Head of the Charles, Local regattas with unified club events, and Autumn head race targets.
25:00 Advice for another club who wants to build a competitive pathway.
Generate the culture first. With Masters Rowing there is a range of people, capability and experience. This makes crew selection tricky. Uniform rowing style so swapping crews is easier. You need a broad scope for success and developing from "underneath" (less skilled people).
27:15 Marlene's impressions of Monmouth Rowing Club's success It takes a lot of organisation, time and thought for reorganising the group and writing a strategy for managing 60 masters. Blending the groups together and mixing crews was clearly challenging. A purposeful structure.
28:20 Rebecca believes that creating a pathway was crucial to underpinning the later success. Helpful to introduce a new challenge for experienced athletes. New skills in small boats help improve the big boats as a win:win situation.
Fitness was crucial to the success. It helped having athletes who already knew how to train hard and race hard. combining with the less experienced people helped teach them how to row hard. Knowing how to race is a whole other level of rowing and the competitive mindset.
30:00 The structure of the British Masters Championships having two events also helped. They could blend the experienced with the less experienced and still win points. Tim emphasised the importance of being coachable, flexible so you can row in multiple events.
Recovery from races - he who has the best recovery between race events wins!
Rebecca likes that they support local events and sees this as a pathway to teach racing to less experienced athletes. It is a lower investment in time, money and travel.
33:00 Learn to rowers come to racing gradually. It takes a while for them to see the attraction and to get confident enough to row hard.
Read about the win on the Monmouth Rowing website article.
- What to look for in a rowing boat, how to assess wear and tear and what can (and cannot) be repaired.
Right size for your body weight is the number one consideration. Then check our podcast last week on buying a new boat - the same issues apply. What is your budget?
03:00 Height of deck relative to the water surface will show you whether a boat is the correct size for you. At the extremes of the weight ranges you should check carefully whether it will fit you.
04:30 Find the serial number of the boat you are interested in. When did serial numbers start getting added to rowing boats? Serial Numbers Post 1992 Barcelona Olympics it became standard practice based on FISA (World Rowing) boat standards.
Call the boat builder what was the build weight? Year built? What hull shape was it designed for. History of the boat - how many owners has it had?
08:30 What questions to ask the vendor.
10:00 What comes with the boat?
If this is your first boat purchase - rowing electronics, slings, oars to set you up.
11:00 What will make it the way you want it?
Consider the wear and tear on parts. Shoe size may be wrong but isn't a reason not to buy a boat. e.g. oarlocks, slides, seat wheels, shoes, canvasses made from canvas all can be replaced.
14:00 Red flags which you should be alert for
17:00 What repairs has it had?
Did it go back to the boatbuilder to be fixed? If it's painted over you cannot see the repair. Major repairs are a red flag. Any repair will add weight to the boat. Does this matter to you?
Look at the V-splash saxboard behind the cockpit - wobble them with your hands and see how robust they are. Also stand next to the cockpit next to the shoulders/knees where the riggers attach - hold the sides of the boat and pull your hands towards each other. A broken shoulder lowers the value and needs repair
For wing rigger boats - check for hairline cracks along the flange where the riggers mount. You might need a bow ball, the number slot, scull grips. Find out how much these cost.
21:00 Respray the paint and your boat will look like new. Hull integrity is the key consideration.
Marlene refurbished her own first single. Rigger holes - check they aren't flogged out and enlarged. This means there is play in the rigger - you will need to get these fixed. Over-tightened rigger bolts / nuts can add indentations to the shoulder and you can add a large penny washer to hold the rigger more securely.
22:30 Haggle on the price. Any purchase is a negotiation. Ask the vendor to suggest a price reduction if there are things you want fixed. And ask the boat builder what they think it could be worth (ballpark figure). Some boats hold their value well if taken care of. Ask the vendor to suggest the price first.
Exciting times - how to find the boat that's right for you. Top items to check from budget to accessories. PLUS bonus - how to test a boat on the water.
01:15 Buying brand new - start with your rowing plans?
What will you use it for?
03:00 Boat size for your weight. You should choose a range of weights to reflect your needs. A 15kg range is normal - from below and above your mid-point. The test is can you get the oars out at the finish while rowing square blades? Different boat builders have multiple hull shapes - mid weight and heavyweight hull shapes.
05:00 Your physical proportions Have you got a long or short back?
06:00 Price budget for your new boat.
Things that cost more and add to the overall price
08:00 Accessories add cost.
Here is a list of things which you can add Shoes; electronics, carry slings, oars (blade design), a boat cover.
11:00 if you know the hull you want ask the manufacturer for different priced materials which use the same hull mould and cost less. You can make custom seat tops (Carl Douglas); adjustable height seats, buy your riggers direct from the rigger maker. Durham Boat make carbon sweep riggers and Carl Douglas makes side-mounted (Euro) riggers.
14:00 Storage and transportation Where will you keep your boat - is there a rack at your club? Or at home? Is there a waiting list for club racks? Consider a roof rack for your car. Can you lift it on top of your car? Tim Crooks and Burnham Boat make car carry racks. For outside storage consider getting a boat cover or boat bag to keep the UV rays off the hull.
Make your own roof rack using a ladder - the span of your car roof alone is insufficient to support a 7 meter long single scull. Can you slide your boat up onto the car roof rack when loading it unassisted? How heavy is the boat with its riggers - can you lift it above head?
19:00 Ordering your new rowing boat.
Contact the boat builder and ask about lead times. How long do you have to wait? Their estimated time needs a cushion - align with your seasons. Order in October for a March delivery. Extra lead time may be worthwhile. Do they require payment - what are the payment terms - deposit, up front, payment plans may be possible. The earlier you tell the boat builder of your intention to buy - will put you onto their build schedule. It's exciting putting in your boat order.
22:00 How to test a boat to find what's right for you.
Measure your current boat first - know what you are used to. The length of oars and inboard, the span, spread, the footstretcher position in front of the pin, the seat to heel cup, the oarlock sills height above the water surface (measure when sitting in the boat).
Ask to try out someone else's boat. Adjust the trial boat to match your normal rig. Footstetchers are particularly important when testing a boat. Make the height washers reasonable for you. This affects your perception of the performance of the boat you are trying.
24:15 Comfort is the first consideration.
Every boat rides a little differently. How does it feel? Listen to the sound of the boat as you row it.
Test rows what to cover (have a speed measure with you).
Do a normal warm up.
How do the balance, height, blade grip at the catch, seat and slide feel like?
Do some pieces in the boat 500m or 2 minutes at 24 (firm pressure) and 2 minutes at rate 30.
Row in the same direction if it's windy so your speeds are comparable.
Do some racing starts.
Record your speed measurements so you can analyse the results afterwards.
Testing a recreational or coastal boat - you may not get as high stroke rates. Try different types of water - choppy water, open water, get into the waves, get some flat water too. Can you manage the boat alone? Does it beach launch well? Where to store life jacket, a dry bag and your water bottle?
29: 00 Try as many brands as you can. Camps who supply boats can give you opportunity. The manufacturer's representative can introduce you to local owners who may loan you their boat to test out.
31:30 Customer service. Ask other owners how good the service is. Ask about popular spare parts - does the dealer carry these locally? Who do they recommend for repairs?
Boats break, crews crash but it's not always terminal. What you can do to maintain rowing boats yourselves, keep costs low and how to find good rowing boat repairers.
02:00 Rowing Boat damage - goal is to minimise.
Causes of boat damage:
04:00 For things which slot together or touch, consider both parts. Wheels of seats, tracks / slides, wheels, oarlocks and oar sleeves/buttons. If one is worn also look to replace the other nearby parts e.g. tracks AND wheels; oarlocks and sleeves.
Keep an eye on them so you can decide when they need replacing.
06:00 Regular Boat Maintenance
Check boat before going out on the water. Put the boat on trestles. Quick scan for tightness of thumb screws. Also when wiping down the boat after rowing - did you notice a rattle?
Weekly boat washing allows you to check if things are broken. Things work loose and so vigilance is a good trait.
Keeping boats clean goes a long way towards reducing wear and tear.
WD40 lubricant is not good for sealed bearings so don't use it, choose a silicone spray instead. Dirt clogs up moving parts in a rowing boat.
Spare parts for clubs. You need a tool box and a supply of consumables which are kept easily to hand for quick fixes while washing boats. Make it easy for your members to fix these things fast.
Our suggested list of spare parts:
Washers and nuts, adjustable pusher-outer spacer washers, shoes, seats, gates, steering wire, hatch covers, undercarriages, metric and imperial nuts/bolts, oarlocks, wing nuts, top bolt nuts, foot stretcher bolts, seat wheels, shoelaces, slide end stoppers, under-slide wing nuts, bow balls, scull handle grips, sweep handles.
If you buy replacement parts, always buy two!
The most common thing that happens is a small nick in the hull under the water level. Use tape to cover dings in the gel coat and paint. Cut the tape with scissors. Rub over the damaged area to warm it, cut the white tape and put it on when the area is a warm so you get a good bond.
Larger dings that go through to the honeycomb layer - this needs a waterproof repair. Get epoxy and a repair kits for hull holes to do yourself. Micro-balloons are like a fine powder which you mix into the epoxy to make it thicker to pack into the hole. Makes it more solid.
Buy a small pot of touch-up paint from your boat builder. Or if you have coloured boats, a boatbuilder recommends making it look nice by using a PVC wrap like they use on cars. It costs less than a respray. And if you have a problem, it's easy to replace.
Get the skill in the club - find people confident to do a repair. Keeps costs down. When equipment looks nice people look after it better.
17:30 Find a local repair shop. Use a professional who understands carbon fibre. They don't need to be boat / rowing experts. Some boats have to go back into the mould to repair if it is more substantial damage. That is a professional job.
20.00 You can get a boat resprayed. Remove the internal fitments yourself, get it sanded back, resprayed and then refit the foot stretchers and internal fittings yourself.
Marlene helped a team repairing a wooden Stampfli quad in blond mahogany.
A challenging topic you need to have a club policy. Know what the insurance excess (deductable) is. Some clubs levy members when they don't want to make an insurance claim. Some portion of membership dues can go into a repair fund for parts, materials and professional help.
Trailer repairs were paid for with a 20p (UK) levy on all people going to race. Can you get a fund large enough to pay the insurance excess? Plan over the long term for the recurring costs e.g. trailer tyres.
26:00 Look at the lifespan on equipment.
Do you sell boats second-hand? What is the best age to sell a boat so you get a good price and invest into new equipment. Or do you use boats "to the limit"?
What can you do with old boats so they don't go into landfill? Can you sell them to restaurants?
Racing is happening - do you need to improve your steering before the big day?
01:30 Steering a buoyed course - there are hazards you must overcome.
Kim Brennan's Rio Olympics final - she gets moved by wind and her oar goes over the buoy line. It could have cost her the gold medal.
04:15 Notice you are off course You have to be able to go straight off the start - practice not steering during the start.
Know how to manage wind. Invent a way to practice this at your home waters. Practice lining up with other crews as well - part of the jeopardy of starts is you don't know what other crews will do. Is it you who are off course?
Train your consciousness to notice - watch your stern and the wake ripples, watch the parallel lines of the buoys. Use your peripheral vision to judge your course.
07:00 Whose job is it to notice? Stroke is the person who can judge alignment best.
08:00 Steer gradually is usually best.
If another crew is coming into my lane, Rebecca tries to hold her course. This takes confidence in your ability. Don't steer away from them. If they overlap with you concentrate on getting your oar in and out without clashing. Make it clear to the umpire / referee that you aren't at fault.
09:00 If you are doing the calls - warn your crew.
Let them know something is happening, don't look around, just do it. "Feather high" or "Pressure port". Tell them when you are through the hazard and want them to row even pressure by calling "Even" or "Straight".
11:15 Bow can also steer with pressure without telling the crew to join in.
Pressure steering can enable the crew to keep rhythm and length much better.
How to correct using toe steering - first correct back till you are in the middle of your lane, then correct back the other way to get the boat straight in the lane. That often affects inexperienced steerers.
Watch the video to see the pen demonstration.
Practice steering off a point on your home course if you can. Travel to a buoyed course to practice.
Rebecca uses the call "straighten up" - note that the 3 seat is well placed to judge when the boat is in the middle of the lane.
The boat pivots around the mid point of the hull, not under where stroke sits. Start the correction before you get to half way across the lane.
If you impede another crew you risk disqualification. Know what flags the referee / umpire holds and what they mean. When the stroke didn't tell cox what a red flag meant... we got DQed.
Equipment damage or breakage or lose an oar if you hit a buoy. Rowing a greater distance if you don't go straight. It adds distance and time to your race.
18:30 your crew can lose rhythm & length- they end up concentrating on the wrong things as they focus on the steering not working hard. It's a huge distraction.
20:00 Benefits of learning.
It is a worthwhile skill to learn. You will be a desirable person in every crew if you can steer. It's a bigger risk having an inexperienced person steering. Borrowed boats aren't necessarily set up right. Check the fin is straight. And check the rigging. Button/collars can slip on the oar.
22:30 New book - the Female Body Bible by Baz Moffat, Dr Bella Smith (the Well HQ).
https://soundcloud.com/rowingchat/steering-a-buoyed-course
Nobody wants to look like a lump clumbering around. So what's the best way to get into a single? And how can you adapt that if your mobility isn't what it once was?
01:00 Single sculls - how to feel safe getting in and out.
02:45 The basic method demonstrated by Nathan Benderson Park - How to: 3 ways to board a rowing scull.
05:30 She makes useful remarks about how the wind is pushing the boat away from the dock and how to ensure it doesn't drift away while you are getting into the boat. Get into the habit of first assessing the wind and weather conditions before getting on the water. This is a good safety practice.
06:30 Hold the handles WITHOUT your finger between the grips. A better way to hold the scull handles when getting in and out of the boat. Create a triangle of strength with the oar handles to make the boat more stable.
07:40 Getting into a single from a seated position.
Position the oars in the same way as for the basic method above.
09:45 Rowing with adaptations
Athletes with knee issues won't be able to do this seated method. Know some variations which you can suggest to these folks. It's important they feel safe getting into a single scull.
12:15 Swan poo on the dock. Add cut down yoga mats to the dock so you can sit / kneel on a clean surface.
John Tracy - the standing push off method of getting into a single scull.
15:30 Push out the water side scull, position the seat and place one foot on the deck of the boat.
19:15 Other considerations - once you have the basics. Get a friend to be nearby to catch a rigger if you get unbalanced. Boats tip a lot before you fall in - try rigger dipping. Work out how far you can tilt the boat before you fall in.
Get in and out of your boat safely is a good way to learn boat handling skills. These promote safety and control in different weather conditions.
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For single scullers a pre-determined plan can help you stay focused during those long preparatory months. Next year’s races aren’t that far away.
The same principles apply to a group or crew - but I always feel single scullers train alone and so their year plan is a good crutch to see you through setbacks and so I place more importance on it.
Stepping back to reflect on your rowing of this year will make clear how to better your performance for next year.
Your inner voice is probably already whispering to you but get it down in writing anyway.
Scrub your log book in an annual review; it will give you the information you need. To start your annual review, set aside a big chunk of time in a place where you like to hang out. Read through your entire journal for the year. Jot down notes about thoughts or events that stand out as you are reading. Make a list of your disappointments or commitments you did not keep. Reflect on what comes to mind reviewing the down points. Then list your accomplishments and apexes of training and racing that went very well. Reflect on what comes to mind reviewing your accomplishments. Finally, summarise your year in one word.
Questions to prompt your ideas are: What went well? What didn’t go so well? Why didn’t I achieve my goals? What big things did I learn?
My favourite questions are: What should I start doing? What should I keep doing? What should I stop doing?
This helps you recognise the good habits that are productive, habits that are interfering with your progress, and the habits you need to change to make progress. Think about the word you chose to sum up your rowing year and why you chose it.
What’s going to make next year awesome?
Write down 10 action steps that will get you there, for example: Drink more water, learn to steer a single straight on a buoyed course, improve my posture when sitting at my desk, arrive 15 minutes early for every practice, or hire a trainer.
Going deep is a common technique issue, as is "corrugating" through the drive where the blade goes deeper and shallower. In this podcast Marlene and Rebecca discuss how to get a horizontal drive in the rowing and sculling stroke.
02:00 Why it matters? Stroke length is important for rowing and sculling. How long the blade stays in the water at one depth. If your depth varies you have a shorter stroke.
05:30 Coming over your knees the blade can go deep. Also on the placement if can go deep if you shoulder lift to place the oar.
07:30 Tape on the shaft at the correct depth is a useful visual marker.
09:00 check your rig FIRST.
Oarlock height is key. In 1x at the finish check the handle height while stationary - your forearms should be parallel to the water.
13:00 Drills to stay horizontal.
1) One finger rowing drill - what it feels like to stay level on the drive. Draw through with only your middle finger on the handle. The water supports the blade to stay level - if you allow it.
2) Aim for where your knees were. Drive your knees away from your chest and keep your body leaning forward at the catch angle.
3) Row with blades flat on the water to see where the handle is at the catch against a visual marker. Your handle stays the same height through power phase and recovery during this drill. You can do this on erg - use tape to mark the chain / handle height
20:00 Benefits of staying horizontal. Get a longer drive. Look at your blade to check as you re-pattern your movements.
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