Is having self-compassion "giving up"?
01:00 Tune in to your feelings and know the 'big picture' of training. Be your own best friend - look out for yourself.
Energy fluctuates - what's your energy level? Sometimes the programmed workout doesn't align with your energy levels.
02:30 Most rowers are not lazy. Compassion is not the same as laziness.
Steven Seiler says masters do 200 - 250 workouts a year. If you take time out it will recharge your batteries and quality of life.
04:30 When tired, your judgement is impaired.
A fatigue state is not calm. If you miss one or two sessions, carry on training. If you miss more than a week, review your physical state and you may need to repeat the missed sessions, or build back gradually.
07:00 Learn to work hard in long training. A well designed plan will build up to this point. It can be scary the first time. Repeat workouts to get better at this session. Get confident. Give an honest effort.
10:00 Learn to watch puddle size.
Get grip on the water by picking up speed rowing one at a time or in pairs and join in the rest of the crew. Learn to move quicker to keep the grip on the water. Erg sessions teach you consistency and efficiency. Learn to row harder and increase the meters rowed.
Mental toughness. Keep your workouts challenging but not impossible.
14:30 Question about testing and drag factor on the erg. This load (gearing) should match the gearing of your boat.
23:00 Book of the month Warriors by Danielle Brittain - the team doctor for the South African Rowing Team and mother to four rowers reviewed by Jess di Carlo.
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How to choose what to wear for winter rowing | Faster Masters Rowing Radio
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01:00 Winter rowing requires good clothing.
How to stay at the right body temperature for your workout.
03:30 Adam Kreek mentioned how the Canadian crews warmed up for the Tokyo Olympics - they adjusted for each person as some warmed up fasters.
05:00 Use a dry bag or store your dry clothing you've taken off inside your deck hatch cover. Keep your kit dry.
08:00 Rebecca's layering strategy - from head to toe. Many overlapping items of clothing so you don't get draughts in the air gaps. Marlene uses a base layer in merino or silk next to the skin.
18:00 The Faster Masters Rowing Kit store contains some winter kit suitable for colder weather.
19:30 Pogie alternatives include fleece socks with a hole and shooting mittens made of sheepskin.
22:00 The JL Jacket is great.
Taking your clothes off in the boat without tipping in. - Trap your oar handles at half slide with the handles wedged between your thighs and torso. - Butt the handles together and lean forward against the handles to hold them firm.
Chasing anyone's advice. What to do if you have more than one coach.
01:30 Chasing advice. Marlene had several coaches. We congregated to train. Rebecca was at a club where the coach was provided.
Coaches agree in technique and philosophy - important if you have multiple advisors. Design your own training program.
04:30 When your coach and online searches give conflicting advice. Take in the context if you are the club coach Watch you do not conflict with the other advisor if you know your athlete has multiple coaches Offer different ways to look at it - drills - language explainers
07:30 Clues what they've been taught is not what you teach. Watch them row
Seek the one element which gives the most payback to work on first. Marleneism - not all errors are equal
10:20 The Self-taught sculler will not have had the same drills, handling skills and fundamentals. You will not perfect your technique in a single camp week. We give you tools to go home and practice. How to practice that.
16:30 Multiple coaches - just getting one coach as a masters rower can be hard!
Style differences - sequential or simultaneous drive?
Attempt a classical style initially.
Use muscles in the correct sequence and to minimise biomechanical stresses on your body.
20:00 Tel your coach if you have had different advice. Is the difference style? Have you mis-understood the coach?
22:00 Coach's track record needs to be checked out Are they qualified or just a good-intentioned person? Was it helpful and did it make things better?
25:00 Pre a big event - this is not the time to make radical changes to your technique. Improve what you already do well.
30:00 Look for trusted advice if you don't have a regular coach. Don't chase the last bit of advice you heard. What an elite athlete does may not be right for you. The principles of good technique will help you.
How to interview and hire a rowing coach
Dealing with foot cramps, forearm cramps & whiplash in the rowing boat.
01:00 This Past Week - what we do to advocate for masters rowing
Running a sculling camp. Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve.
09:45 Cramps in the boat. First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well. Check your muscles - are you gripping too hard?
12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release. Neurological release by contracting the opposite muscle. Reciprocal inhibition if you contract one muscle the antagonist muscle must relax. Foot cramps - lift up your toes to contract the top of your foot muscles to relieve in the arch of your foot.
15:10 Calf muscle cramps
Extend your leg and pull the toes towards you. Also use elastic bands. A Charley Horse is a common US name for a muscle cramp.
17:30 Hamstring cramps
Contract your quadricep hard to release. Extend your knee and straighten your leg. Lie on the floor and lift your leg up straight off the floor.
20:00 Forearm cramps - often caused by tension in the hand.
Frequently happens when you switch from sweep to scull or swap sides in sweep. Avoid cramps by getting into the rowing stroke rhythm and release your hands within the stroke. Let the handle move with your fingers. Keep the circulation going.
If you do get a forearm cramp, raise your arm and pump your fist open and closed. Must be above the height of your heart.
Marlene-ism "Let the oarlock be an oarlock". 25:30 Abductor muscle cramp This is probably caused by the glute medius. Squeeze a water bottle between your knees to release.
27:30 Whiplash - if you get this in the boat when looking around quickly it's hard to release.
Warm up the muscle, stretch it and massage it with your fist or fingers. Cold muscles are more susceptible to cramps.
30:00 Thixotropic ligaments and tendons. Getting cramp towards the end of an outing happens. Take a little cooked potato with salt, or electrolytes or a banana to prevent this.
33:00 Question: How to work with a squad of different skill levels. Develop your sculling ability - have a pathway to progress. What am I signing up for? Set outings for integration with more experienced people. Switch seats in crew boats.
38:30 Pontoons from Revolution Rowing give stability for singles and doubles, as do Wraptor Balance pontoons.
Rowers research, read and learn all the time. How to take your new ideas into the boat and test them out - do they work? Book of the Month with Jess di Carlo | Faster Masters Rowing Radio - the podcast for masters rowers.
03:00 Sculling Intensive course launch Every 5 years do a major reset and go back to basics on your sculling. This serves as a refresher course.
06:00 This Past Week - what we do to advocate for masters rowing. When people get nervous wierd things happen. Write it down and make a checklist for your regatta timings.
07:45 Coaches Eye has closed down.
09:45 Book of the Month Mind over Water - lessons on life from the art of rowing by Craig Lambert Buy now. [affiliate link].
It is based on the Head of the Charles Regatta and being an older athlete learning how to scull. Craig recalls the Great North East Blackout of 1965. Read more rowing books.
21:00 You Belong Here. Rowing shows you are part of the club.
23:30 Finding new rowing things to use in your practice. As a student of rowing it's an ongoing process.
24:45 Have a good system to capture information - a reference archive.
27:00 Putting the new idea into practice. As a coach it's important to hear how others describe things.
30:00 Back to basics - choose how to do the thing,. Break down the stroke - exaggerate or isolate that movement.
32:00 The value of repetition - do it multiple times. Can you verbalise what you want to happen?
34:00 Technique first and then power. Test your limits. Use this method to coach and apply your learning.
Masters need more coxes | Marlene Royle and Rebecca Caroe with guest Katy Smith talking about ways to develop, coach and improve coxing for masters rowers.
01:20 This Past week-advocacy. A new dock arrived at Marlene's club. Recommend Ako Plus matting for non slip surface suitable for boat clubs.
08:00 Katy Smith from Asheville Rowing Club, North Carolina, USA.
07:00 Sculling Intensive Course announcement. https://fastermastersrowing.com/register/sculling-intensive/
11:00 Our team has 2 W8 and one M8. And specialised sculling groups.
12:30 Insufficient support for Cox development. Coaches have never coxed. But coxes need a leadership style. The US Rowing Level 2 coach certification has limited cox information.
14:00 Coaches need to sit in the coxes seat at least once. Learn what the role does. - Can you keep your line -point. - Technical skills development. - Responsible for safety - Docking and landing. I use my peripheral vision-what is going on around you?
18:00 Working with a coach Do they do all the coaching? Know what the coach expects from the crew. What skills are they working on? We see and hear things the coach does not. Act as a go-between with the coach and crew. 20:00 Help coxswains develop. Tell us feedback - we want it. When we give good calls, tell us. Are people afraid of hurting our feelings?
23:00 Fear of losing a coxswain. I ask directly for feedback. We used "no name" surveys to rate us.
25:30 Differences coxing masters requires more finesse with your voice - not using screaming tactics.
27:00 Flexibility with line-ups. Explain the goal for this practice. Mixed ability crews - give experienced people the expectation of developing novices. It's important to allow novices a voice. Buy into the workout.
31:15 Coxes arriving to the masters level - understand how necessary it is to being out on the water. Our masters learn coxing as well as rowing.
33:00 We have a learn to cox program. Choose to rotate through rowing and coxing - half outing rowing, half coxing.
35-00 Coaching the coxswain by Chelsea Dommert. She reviews how to master steering, docking, setting up your race plan with the coach. https://amzn.to/3L7Zegp
38:00 I auto record my outings using Cox Orb Platinum. I share them with the womens 4 crew. Coaches could listen to recordings and give coxes feedback.
41:00 It's important coxswains know how to row. At masters lend everyone needs to learn every role in rowing. To contact Katy [email protected]
Durable boats for club use | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
01:00 This Past Week - what we do to advocate for masters rowing.
03:00 September Programs have 3 tracks Time for good quality endurance training.
08:00 What is the normal stroke rate for a 60 year old masters in a single scull for head racing? Maintain the best average speed for the whole race. Work out your efficiency at different rates.
13:00 if your release timing is not together. If you cannot hit the rate - look at this first.
15:30 Look at meters per second as an alternative to 500m splits.
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19:00 Durable equipment - boats and oars. Why do we want hard wearing boats for rowing? How do you choose boats - we review the spread of athletes in the club group - Height, sex, weight and skill level in rowing and sculling. Our learn to row boat is a coxed quad - wooden inside and with a carbon exterior. After graduating from learn to row we use a flat bottomed quad which is easier to sit and good enough to race in. It is a "forgiving" boat for technique inaccuracies. Hull designs vary - our top quad has a narrower hull - it's harder to sit and weather-cocks into the wind. Good bladework skills are needed to control this boat. We need both beginner boats and racing boats.
23:00 Rowing boats are made from a choice of fibreglass, Carbon and Kevlar, and Wood. Modern boats are a honeycomb sandwich construction. This gives rigidity to the boat. Painting the outside of the boat covers the joins and overlaps in the carbon fabric layers. Gelcoat is the transparent outer layer of protection. The materials it is build in reflect how heavy the boat will be when it's finished.
25:30 Boats have minimum weights allowed for racing by World Rowing FISA. A single scull is 14 kg. Look at the boat builders plate - it has the boat weight as well as the athlete weight (average) it's designed for. Under-weight boats require you to carry extra weights - lead weights added to the foot stretcher.
28:30 Flatter based boats for learn to row are sometimes a little heavier. A single can be 17 kg. Stiffness of rowing boats has increased since wing riggers became popular. They attach using a flange along the length of the boat. This allowed boat builders to remove the internal 'shoulders' for the boat and to redesign the cockpit.
32:00 Buying a boat- consider the prices. Often the hull design is the same but materials differ.
33:45 Composite materials changed our design and manufacture. Skinny oars have extra soft flex. Heavier oars are built with heavier materials. Oars are made from Aluminium, Wood and Carbon fibre.
40:00 Marlene's "Old trick" to give more weight in the hand is to wrap lead tape around the shaft to create weight in the hand. Gives more stability to the oar.
43:00 Boat maintenance is key to durability. More than the construction type. Check your boat regularly - is everything tight? Wash the boats regularly - especially the slide tracks. Boat storage - indoor or outdoor? UV light slowly deteriorates the hall. Cover your boat if stored outdoors.
47:00 Rowing in salt water requires daily washing. We recommend regular strip downs to remove salt residue.
Rowing is a sport that rewards discipline. Book of the Month | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Jess DiCarlo.
01:00 This Past Week - what we do to advocate for masters rowing. 03:05 Jess discussed her book choice
Rowing Through the Barbed Wire Fence – Rima Karaliene.
What it was like rowing in the Eastern Bloc from 1960s. 13:30 Privileges came with the elite sport team membership in Soviet Union.
27:20 We discussed the concept of discipline being connected to a goal to help you make decisions and create good habits.
Book Mental Discipline: The pursuit of peak performance by Mike Livingston
29:00 Rule followers are one type of discipline follower.
30:00 The 80/20 type people mean you are highly likely to be successful. To get the benefits of what you are trying to accomplish with your goals. Regular practice of discipline improves your skills.
33.00 Knowing yourself helps - do you need a team or a training partner?
Over training happens to masters too | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
01:00 This Past Week - what we do to advocate for masters rowing.
02:40 Block format racing allows more events and easier for boat sharing
05:00 squads for masters racing. Being ultra-flexible because things come up unpredictably.
08:00 Testimonials from our customers
13:00 Henley on Todd - Alice Springs
18:00 Over training,. what is it? Over-stress when your system gets run down. Increasing training volume or intensity too fast. Insufficient recovery. If you do not rest your body creates a situation where it forces you to rest. -
Type 1 - muscular - it hurts.
Type 2- central nervous system- lack of balance, co-ordination low motivation.
21:15 When I got over-training. Be very careful. It was caused by too high training load. We have to push boundaries in a training program in order to get fitter.
25:00 Warning signs of over training
30:00 Using your down time profitably. Go down to base training only. Avoid hard AT or Interval work until your heart rate is back to normal. Do not be on your feet- row /cycle is better than jogging. Go out in the coach boat-watch and learn. Join them at the training sessions. Get a sports massage Nutrition HELPS - get protein and B vitamins in. A blood profile test shows deficiencies like B- 12 and iron Do Yoga. Do Pilates. Take a core class -sit ups, press ups, stretching and mobility work. When you start to feel better begin training again.
Rule is #days off = no of days to come back to full training. Be conservative - older athletes take longer to rebound.
40:00 Adaptation happens at the cellular level.
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