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.
Balance is lost as we age. How can rowers learn balance - in the boat, in life and physical balance? How to balance a quad scull.
03:00 Balance as you age.
Typically it changes around age 50. There is a loss of muscle mass - it affects co-ordination like walking and neuro-muscular aspects like hearing and vision as well.
04:45 Balance can be trained and maintained. Keep your muscles in good condition. Notice changes in your balance.
05:30 standing balance - it's more challenging.
08:30 Sitting balance. Use a swiss ball /physio ball.
Sit with hips and knees at 90 degrees. Arms to side in a T position. Lift one leg and extend it.
Does it challenge your balance?
Get comfortable doing this. Then raise both legs off the floor.
11:14 Try a V-sit, sit on the floor raise legs as well as torso. Balance on sit-bones. Can you balance?
13:00 How to balance a quad scull.
17.00 'Transitioning land to boat - getting into the boat. One leg squats help train strength.
Also concentric & eccentric motion. Lowering your weight to sitting is a good progressive exercise.
21:00 Why a 2x is easier to balance than a single scull.
The boat is wider - it sits in the water with more surface area of the hull under the water. A narrow beam is more sensitive.
23:00 Tension kills boat speed
What are the limits to masters rowing? Can we challenge ourselves more? Is comfort more important than skill? Rebecca and Marlene discuss technical skill challenges and physical challenges as you age. Risk versus rewards.
02:00 are limits being challenged now? Pay attention to how our bodies are changing. A class of masters who are high performance athletes exists. along with newcomers to the sport. Masters handicaps are less accurate for older athletes showing that masters are getting faster.
04:00 Head of the Charles results the top 50 year olds times were faster than 30 year olds and comparable to 40 year olds in recent years. They likely have more experience and more time to train.
07:00 I see people rowing in a comfort zone of technique, fitness and watermanship. Without coaching, people settle into habits. A good coach develops your skill to meet the challenge to get better. Marlene experiments every session.
11:00 The childlike approach to play and experimentation. Comfort in the boat is the goal. Doing tricks in the boat proves you are comfortable.
13:00 The pathway of learning technique. Coaches need this to keep athletes interested. Starting with the core skills. Grading in achievable small steps. Be an advanced waterman ship rower or sculler. Get in touch to see our technique pathway.
18:00 Buy the best equipment you can afford. Responsive equipment helps you row better.
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What are limiting beliefs and how do they affect your rowing? Some of call it the voice of the inner lizard. We’ll talk about how to set yourself on a good course for this holiday period.
01:22: Jess DiCarlo talks about the book of the month, The Compleat Dr. Rowing by Andy Anderson. He is Dr. Rowing from the column in Rowing News magazine. .
03:15 The story of the Japanese rowers, rowing words, and the style of stories
04:55 The story “Seat racing a Twinkie” or was it a ham sandwich?
15:15 What are limiting beliefs? The definition.
17:00 Jess talks about perfectionist think; what do I do if I can’t follow a plan? About perfectionism.
18:30 Enjoying the process of what you are doing.
19:15 Marlene talks about Dr. Amy Johnson’s book “It’s Just a Thought” how you deal with limiting beliefs and changing habits. Where are the thoughts formed and how to deal with them. What is the inner lizard. Buy Dr Johnson's book.
23:40 About changing habits and habitual thoughts.
What ever you give attention to is reinforced.
28:10 Marlene talks about the resource: Limiting Beliefs Activity Sheet from UCDavis Success
Coaching and Learning Strategies
Activity question: What limiting belief do you want do you want to work on?
When you talk yourself out of taking action, what do you tell yourself?
29:30 Marlene talks about Mel Robbin’s 5-minute morning routine and boosting your energy for the day.
31:50 Take your thinking and break it into little tiny steps to create momentum.
33:55 During the holidays even if you miss your regular workout still do something- stretch, a 20-minute walk- it still counts. Limiting beliefs are not truth unless we act on them.
35:22 If you accomplish 80% of what you want to do you are doing quite well.
37:00 Happy Christmas we will be back the first week of January.
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We need endurance training at low rate but golly it's boring. Learn some strategies to pass the time profitably investing in improving your performance and training consistency.
02:00 Low intensity sessions - how to approach them.
Common training mistake is to do the lower intensity session too hard. "Conversational level" workout - can you sing while rowing?
It trains your heart - it is beating slower and pumps more blood per heartbeat. A conditioning effect is lower morning heart rate as a result. This builds capillary density.
05:00 Goal is training consistency. Build a data set of your scores. Keep the training effect the same, even if you have to cut the workout shorter.
You become more fatigue resistant. Improve your recovery time between races in the summer because you're fitter from winter training.
09:30 Make technique corrections during your long erg workouts.
12:00 Choose a technical focus - every 5 minutes do one technical improvement for one minute. Repeat every 5 minutes.
14:00 Listen to audio books, podcasts while you work out. If you stop rowing during the session, it takes 3 minutes for the capillaries to start closing down. You could do a core exercise and re-start without losing the training effect.
A psychological break.
17:00 Rebecca counts strokes - chasing the average split number for your programmed workout. How many strokes to reduce the average by 0.1?
Consistency - in power, rate, technique and mental approach is your goal.
Concentration is a big element of racing - you can build up your concentration skill here and it will be beneficial.
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