Things you wish you'd been told or learned earlier before teaching learn to row. You'll never stop learning because this is rowing - it's normal!
03:00 Marlene's first learn to row class 1982.
07:30 Use lifting a box to demonstrate the stroke sequence.
09:00 Port is on the right. Port wine is red, red is right (both start with R).
09:45 Tension - how comfortable are they on the water.
11:00 You won't get fit learning to row. It's mental and technical. Mental - relax enjoy the view.
13:00 Comfort in the boat drills -sit at the catch. Be aware of where your body weight is. Can you feel your feet, seat, and oars against the oar locks?
15:30 Let day one be about experiencing on the water. Demonstrate what a full stroke looks like. Get full strokes in. Be in the boat on day one not on the rowing machine
18:30 Have helpers. First impressions of rowing. Load up your staff for the first day and give attendees assurance and individual attention.
20:30 Don't try too hard. Let them row the way they want to. Check people don't get into a situation they cannot get out of. Wedged against the bank in a lx on a windy day. Use a rope if they are very tentative.
24:15 Make sure you can see all your athletes simultaneously.
24:45 Don't talk too much. One thing at a time.
21:00 Rowing is fun but safety is serious. Highlight the safety features of the boat. Spatial awareness is low when learning something new.
29:40 Rowing lingo - use some but not too much. You'll never stop learning to row. Enjoyment, safety, you want big smiles and a sense of achievement at the end of each lesson.
Coaching masters is not the same as youth rowers. We debunk the myths about masters rowers being 'un-coachable'. Adjust how you coach, how the athlete interacts with you and with the rest of the crew.
Guest Duncan Holland explains his framework for the empowered athlete.
02:27 Debunking the myth of masters being uncoachable.
"I find it relatively easy & a lot of fun."
Duncan Holland
Learning in different ways. Words or pictures and videos.
05:00 Organising masters is easier than juniors.
What do you need to coach? - enough knowledge of how to row, how to rig, how to race.
This makes it easier for ex-rowers.
08:00 How to give feedback is the next most important skill.
Feedback is the base interaction between athlete and coach.
09:00 The need to write a program if athletes want to get faster. It's better if the coach writes it. Faster Masters sells training programs for masters rowers.
10:00 How to be safe on the water. Local regulations are known.
Five different levels of feedback
20:00 The empowered athlete.
The wrong idea is the coach is boss.
The coach is one of the tools an athlete uses to meet their goals.
24: 00 Coaches are rare. Athletes have knowledge gaps. Athletes take responsibility for their technique. Help is available. For example people in your crew.
25:00 How to use a model of rowing technique.
You must have an agreed model of how we row. Put the model on the wall in the training room. Compare how you row to the model. Ask for help and HOW to change. Seek feedback.
29:00 The empowered athlete is in control asking for feedback in a situation where they are in charge.
32:00 How to solve the problem of getting a coach for your masters crew.
Присоединяйтесь к Мостбет и получайте до 25,000 рублей на первый депозит! Регистрация займет всего несколько минут, а ваши шансы на выигрыш значительно возрастут. Играйте в любимые казино-игры и спорт, получая при этом уникальные бонусы, которые позволят вам испытать удачу без лишних затрат.
Получите бонусы за активность: активные игроки всегда находятся в центре внимания. Мостбет предлагает постоянные акции и турниры, которые делают игру еще более увлекательной. Подписка на рассылку поможет вам быть в курсе всех горячих предложений и не упустить шанс на дополнительные выигрыши.
Безопасность и удобство: Мостбет обеспечивает надежность и защиту ваших данных. Пользуйтесь удобным приложением и получайте доступ к играм в любое время и в любом месте. Служба поддержки всегда готова помочь вам решить любые вопросы.
Сыграйте и ощутите все преимущества, которые Мостбет предлагает своим игрокам. Ваш игровой опыт станет более насыщенным и интересным благодаря бонусам, множеству игр и профессиональной поддержке.
Второй шаг – ознакомьтесь с акциями для новых игроков. На данный момент вы можете получить приветственный бонус на первый депозит. Пополните счет на максимальную разрешенную сумму, чтобы получить максимальную выгоду. Обычно размер бонуса зависит от суммы депозита, поэтому стоит учитывать это при пополнении.
Третий пункт – активируйте бонусный код, если он предусмотрен. Некоторые акции требуют введения специального кода при регистрации или пополнении. Проверьте информацию на сайте или в рекламных материалах, чтобы не пропустить возможность увеличить свой первоначальный капитал.
Не забывайте о регулярных акциях для существующих пользователей. Старайтесь участвовать в них, так вы сможете не только увеличить свои шансы на выигрыш, но и дополнительно заработать бонусы, что делает игру еще интереснее.
Воспользуйтесь возможностью подписаться на рассылку. Это поможет вам быть в курсе всех новинок и специальных предложений. Часто пользователи получают эксклюзивные бонусы и предложения, активация которых доступна только по рассылке.
Следуя этим рекомендациям, вы сможете извлечь максимальную пользу из всех предложений, предоставляемых Мостбет, и значительно увеличить свои шансы на успех в игре.
Используйте бесплатные ставки, чтобы минимизировать риски при начале игры. Это позволяет вам пробовать новые стратегии без угрозы потери собственных средств.
Одним из главных преимуществ бесплатных ставок является возможность изучить платформу и ее функционал. Вы научитесь адаптироваться к интерфейсу, не беспокоясь о физических ставках.
Не забывайте, что бесплатные ставки часто используются для привлечения новых пользователей. Это отличный способ познакомиться с различными типами ставок и выбора событий, которые вам лучше всего подходят.
Также эти ставки – отличный способ получить дополнительные знания о коэффициентах и прогнозах. Практика на бесплатных ставках помогает развить аналитические навыки и повысить уверенность в своих решениях.
У многих букмекеров есть специальные акции, которые позволяют увеличить количество бесплатных ставок. Следите за предложениями и используйте их для максимизации выгод от игры.
Игра с бесплатными ставками создает пространство для экспериментов. Вы можете тестировать рискованные стратегии, которые в противном случае не рискнули бы попробовать.
Не упустите возможность изучить условия использования бесплатных ставок. Это поможет вам избежать недоразумений и максимально аккуратно использовать предложенные бонусы.
Подводя итоги, бесплатные ставки не только увеличивают шансы на выигрыш, но и приносят опыт, который будет полезен в дальнейшем. Используйте их мудро и получайте удовольствие от игры!
Используйте фрибеты и бонусы, чтобы увеличить свои шансы на успех. Получив бк мостбет фрибет, вы можете сделать ставки без риска потери собственных средств. Это позволит протестировать разные стратегии без давления.
Комбинируйте фрибеты с выигрышными коэффициентами. Анализируйте матчи и выбирайте события с наибольшей вероятностью выигрыша. Например, ставки на фаворитов с улучшенными коэффициентами увеличивают вероятность успешного исхода.
Следите за акциями на турниры. Мостбет часто предлагает специальные условия для крупных событий. Участвуйте в турнирах и применяйте бонусы для повышения своих ставок. Это улучшит ваши шансы на крупный выигрыш.
Правильно распределяйте бюджет. Используйте часть своего банкролла для ставок по фрибету и оставляйте другую часть для более рискованных, но перспективных ставок. Такой подход позволяет минимизировать потери и увеличивать потенциальный заработок.
Воспользуйтесь кэшбэком. Мостбет предлагает возврат части проигрышей. Это даст вам возможность продолжать игру и увеличивать шансы на выигрыш. Оптимально использовать кэшбэк для самых рискованных ставок.
Join coxswain Kim Degutis, (Riverside Rowing Club, Cambridge, MA USA) as we talk head racing and tips for coxing masters crews. Dive deep as we talk - what's different about coxing masters - how to get a group who want to row eights - advice to anyone wanting to start coxing masters
01:00 Rowing genealogy from our past. Marlene's ancestors were in the first families of Newfoundland, Canada. Alfred Royle was at Ottawa Rowing Club pre WW2. Rebecca's Great Grandfather, WD Caroe Rowed for the First Trinity BC in 1880s. They won the Ladies Plate coxed fours event at St Neots Amateur Regatta winning a solid silver medal, which Rebecca now owns.
05:00 When Marlene started rowing in 1977 Westside RC, Buffalo was the only club in town compared to 1900 when there were 11 rowing clubs.
08:00 Kim Degutis working with the mens masters sweep group of 19 athletes. How Kim got back into rowing - "I saw a single oar with a broken collar and picked it up and returned it to the club and met the crew."
10:30 My first stroke taught me how to cox. I had a great relationship it was sometimes non-verbal.
11:30 what is it like coxing masters? Depends on their age. It can be very intimidating. Be confident and own that seat - they should be respectful. You have to earn the rest by proving yourself. Masters appreciate a cox who is clear and runs a good practice. Know what you are doing. Appreciate that it's not a rower coxing.
13:45 At races coxswains get passed around to other teams. I had to jump out of the boat very quickly for a short turn-around between races. I'm 5' 3" and got very wet. I shoved off the dock too hard and went head over heels into the lake. When we got to the start the referee asked "Did you guys have a pool party?" I now have a reputation of flipping at the start in Canada at the Burnaby Lake Race.
16:30 A serious incident that happened helped me to learn a lesson. On the River Charles, Elliot Bridge is the most dangerous going upstream. Boats coming down stream swerve wide and are hard to see. We 'traded paint' with another crew.
20:00 Advice to anyone thinking of coxing masters.
Take a fun, encouraging approach. You can be more serious if a crew is more competitive. Intonation determines how to speak to them. Word choice matters. Vocabulary matters - explain the technique you are aiming for. Time on the water teaches you a lot. Working with coaches - use the intonation they use and fold this into what you say.
22:30 A competitive crew wants you to be demanding. If you want to go fast you need this.
23:00 How to organise a masters sweep group. We try to make the 8 and he go out together with the 4 being a faster lineup so they can be similar speeds. Kim is an eights specialist. A bow-loader four is very different - it feels different, more intimate, finesse is needed. An 8 is a dump truck - just GO.
25: 00 Working with a new crew - tips. They can have different flexibility and movement patterns and different technique. How do you get them together?
Pause drills work well for timing. Watch them row for 500 meters - see what's happening and look out for technical deficiencies. We do a lot of eyes closed rowing.
Rowing is fun, so is a rowing vacation even more fun? There are amazing places in the world where water is near tourist landmarks. Rowing past the Eiffel Tower in Paris, or through Venice or Saint Petersburg are all possible. We talk with an expert rowing tour guide.
00:52 Ruth Marr of Rowing the World joins the show and tells us the story of how she started Rowing the World, her combined passion for rowing with her combined passion for travel. This year marks the 10th anniversary of Rowing the World
05:13 Ruth tells about her first tour experience with the FISA World Tour in 2012 in Sudbury Ontario.
07:32 Ruth spent 6 months in Switzerland and Northern Italy researching clubs to see if she could organize groups. Then did her first tour in that area.
10:03 The second trip was in 2013 on the Shannon River in Ireland, after the FISA World Rowing Tour on coxed quads. Tells about the events of that infamous FISA tour that made news and then her tour which had some adventurous moments too, i.e. boats in the cow field.
19:15 Ruth tells us about a typical day on a rowing tour. What happens from the time you get up in the morning until dinner in the evening. Every trip is tailored to the location and the focus is rowing; scenery, enjoying each other, and an enjoyable row. Ruth tells about visiting other boathouses, equipment, schedule, changing seats in the boat, coaxing, low rate steady rowing mostly in touring quads. Each day depends on the distance to be covered, where we need to land, the weather, can be point to point or central base trip out of one place like the Croatia tour or BC.
33:30 Description of the BC wilderness tour and base camp on the west coast of Vancouver Island and this year’s wellness tours in Italy are center based.
34:55 Another style of trip is a point to point trip is the Thames Oxford to Weybridge, around Lago Maggiore (Italy), or Turkey which is combined Bodrum point to point then to Istanbul to the Golden Horn. Coming up will be a Sweden tour point to point.
37:39 The physical preparation for a tour from the training point of view. Rowers need to have two years experience sculling. They need fitness but also to have good technique especially for some of the coastal trip. Need to be able to row for an extended period but also to do it several days in a row. Long steady workouts at low rates.
42:30 Marlene talks about preparation. A tour can fit into your racing schedule for base training. For the tour prepare the durability to go from day to day. Prepare tendons and muscles for durability and to develop your recovery ability. Cross training can help preparation too.
46:15 Ruth describes about rowing on different types of water river, open water, or lakes that may be different than from the water a sculler rows on at home.
48:38 Go to the page Rowing-the-World there is information about Ruth’s tours and there is a preparation program for touring. 50:00 Ruth summarizes the variety of the people and places where Rowing the World tours visit.
Head racing rowing stories for you to learn the best tactics for overtaking, starting, fending off another crew, maintaining form, race plans, and sprinting for the line.
5 Tips for head racing
01:50 Head Racing is fun - we are going to share one tip each for five critical parts of your race. Firstly, the key rule is to practice everything beforehand. DON'T do it in the race for the first time.
03:30 Clarifying your understanding of every call - what it means and how to do it. It's essential everyone in the crew has identical comprehension of the cox's calls.
04:00 Starting the race
- Be at race speed as you cross the line - do a moving start (half, half, three quarter, full full slide).
- Start close to the crew in front - try one and a half lengths. Position the boat hull to avoid wake from the boat in front's puddles as they come under your riggers.
06:30 Overtaking
- Pay attention to your blades if you are on the side closest to the other crew. Avoid clashing blades - adjust your timing so you place yours into the water in between their oars. Watch your oar and try to put it in behind theirs. Don't look at the other crew if you aren't on that side of the boat - your job is to keep the boat level while overtaking. Use a little lateral pressure on the gate.
- Get close behind the crew before starting to overtake and then steer late. Try to hold your line as long as possible and hope the other crew steers away first. It's like a game of "rowing chicken".
09.20 Fending off another crew from overtaking you.
- As you watch them coming take long strokes. Try to increase stroke length by one inch a stroke.
- Steer late and hope they steer around you first.
2:30 Maintaining form
- Have several "one word mantras" which are your key to row wall. This could be "legs" or "swing". Simple commands because the athlete's brain is oxygen-starved and not good at comprehending when tired.
- The coxswain should take control of the technique and tell the crew how to do the change they want e.g. "lift your hands to the catch" or "Length in the water".
15:45 Sprinting for the line
- Agree one landmark you will use for the finishing sprint
- Go for home early by gradually upping the rate.
Learn to row programmes for masters. Masters rowing has two types of member - returning rowers who learned in their youth and adult beginners. Should club boards consider adding more learn to row programs? We discuss the advantages and disadvantages.
01:30 Learn to row - who wants to do it?
02:30 Clubs need a strategy and goals first. Does LTR fit into this? Marlene coached in 1982 Boston, MA and it was the only learn to row in town.
04:30 What is the funnel pathway to membership of the club? This is important to figure out. A community club needs presence with townsfolk.
06:00 when someone tries rowing it is either a yes or a no. Do they like it?
08:30 Pathways - some run LTR over 6-8 weeks and that isn't effective. it's better to do a weekend to get them hooked. A 48 hour camp where you - row Sat/Sun and learn a lot.
12:30 For a small club after LTR integrating a whole group is challenging.
Large clubs with coaches can have 3 groups - beginner /intermediate / advanced
13:30 Give the Learn to Row course members the best coach you can - It's their first impression.
So they feel understood. Many clubs host introductions to rowing throughout the year. We recommend you add an entry level class - with a skills checklist to confirm skills before you can join the intermediate group.
17:15 LTR courses are a great fundraiser. The goal of the program is an adventure camp. Learn something new and fun.
20:00 Are masters receptive to coaching? Or is it a lack of coach communication skills?
Masters attend camps because of coaching. When you ask what's important to them you find a focus for your coaching.
You can't coach masters like juniors. Give people time to explore rowing.
Masters Rowing - the book by Volker Nolte and Wolfgang Fritsch has a chapter on running a masters learn to row course. It's exactly the way Rebecca teaches her novices. Buy the book.
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So you're going to do CRASH-B or another erg race. We share our checklist of things you should (and should not) do before the big event.
02:00 Erg races coming up.
04:00 The week before your event. You have started the taper recovery week on your programme.
06:30 Practice your warm up every day. Know if it works. When you do your high rate workouts, are you warm and perform well?
Routine and focus avoids distractions. It will calm you down.
09:00 Have a routine for your workout. - Layout clothes the night before. - Pack your bag the same all the time. e.g. water bottle in the same pocket. - Be mindful as you pack your clothes.
17:45 Once on your competition erg adjust foot stretchers and drag factor.
Then the referee sets the race screen. [You may not be allowed to do this.] Choose a drag factor that works for you - do you like to feel more powerful or do you prefer to get more of a high rating/freewheeling feel on the pickup?
20:00 Balance the stoke rate with drag factor to give you the best score.
Rob Waddell [Former world Indoor rowing Champion] chose his drag factor so the drive time in the boat and on the erg were the same,
When our rowing friends or coaches die, what can we do? We discuss ways to memorialise rowers. And what we can do to support and celebrate with rowers facing end of life.
02:00 Rowing and death. Iconic coaches are passing away. Makes you think about who influenced you and who you worked with.
03:30 Ways to Memorialise people.
07:30 Frank Cunningham from Lake Washington RC published a book comprising all his newsletter articles.
14:00 Rowers facing end of Life
Supporting sick rowers - we did a weekly quad outing which was gentle. Marlene's friend wanted to enjoy time on the water after a cancer diagnosis.
Keep line of sight in singles for safety. And wait for each other during the row. People enjoy having something to look forward to each week.
18.30 Keep active as rowing makes you stronger, physically. Psychological benefits - you are with friends, out in nature, on the water. Adapt your boat to suit their needs.
20 00 Cyclical sports are healing sports - calming effect on the nervous system. Pay attention to the small things as time becomes more precious.
There are many different types of masters training programs - for elite racers, for club racers, for fitness rowers, for return-to rowing.
In this episode understand the benefits of 'cross fit' versus the more traditional 'miles make champions' approach.
01:00 Types of training though year
01:30 The new "Spacer Placer" rowing Tool for pushing out spacer washers.
04:45 Types of training what is your goal? In a weekly cycle use a mix (polarised) low, high, medium pace intensity & strength training.
Different types of session you can choose.
Aerobic system stresses
HIIT is a very broad definition - it could be oxygen utilisation 4×5' or a power 30" on 90" off.
07:30 Plan your training through the year.
Your 2 key days a week training and insert your low intensity a strength in between.
High performance racers - you can insert Cross fit only if the workout is inserted in the right place & right way for your goal.
09:00 Cross fit workouts are intense. Prepare to do it.
As a master how careful do you need to be? To do intervals and explosive work and not get injured, you need to be strong and ready to do the workout. The faster you do things the larger the injury risk.
Does this type of workout fit your needs and goals? Also remember to check out your instructors - are they experienced and qualified?
Testing - speed of repetition amount in a given time.
12:30 make the right choices of training type to fit into your overall training.
Sport science reviews how to train your body. A word of warning - if you do 2x HlIT sessions you can't spend that time in the boat too.
16.20 Racers' training needs.
Train three times per week. Aerobic work for one session and two endurance sessions with one at a higher intensity. How high that is depends on time of year.
Use AT tempo endurance closer to the racing season. Oxygen utilisation or 1K / 4- 5min pieces. Speed and power workouts are shorter and quicker.
What stroke rate you want to race at?
18.00 Fitness rowers don't need extremely high intensity intervals. How skillful are you in the boat?
30 stroke pieces if you want to. Aerobic work is for fitness - combined with strength work in the gym.
19:45 Strength stimulates muscle metabolism. At the end of the session do 6x 30" on / 90" off or 20" on / 40" off.
Power works at the end of a strength session. Combination workouts.
21:00 Return to rowing rule of thumb is to approach it gradually to build tolerance.
Take it easy. Focus on technique and efficiency. Ensure your posture and body positions are correct. Hinge through the hips not the back.
22:50 Keep it fun and interesting focus on drills and steady rowing Pick a theme for the da to keep the interest and focus aligned.
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