Exercise with weights linked to lower risk of early death, study says.
Why we need MORE gym work as we age.
02:00 Weight lifting makes us stay healthier, longer. Being Active as well as doing weight lifting had 14% to lower risk of premature death. Other types of exercise were also included.
04:00 Mortality risk appears to be lowest for those adults who reported doing weightlifting. They had a 9% lower “all-cause mortality risk” Masters rowers are already active so staying strong gives greater quality of life. 06:00 How quickly can you walk across the street? A measure of ageing.
07:00 Thinner This Year book by Jen Sacheck - Muscle Nutrition specialist. It's a lifestyle book with great advice.
09:00 Muscle as the grand negotiator of body signals.
Stimulus must be constantly there to keep your muscles alive.
Muscles:-
13:00 Strategies that work for you. Work out at least twice a week with weights. You need recovery between sessions.
Get into shape BETWEEN not during sessions.
Joe de Leo suggests different off-season and on-season weight training.
16:00 when we row it's load bearing but that isn't that doing weights.
How about power strokes in the rowing boat? No - that's strength endurance. Rowing is repetitive and compared to a one Rep Max lift, one stroke is a low load Goal of strength training is to activate more muscle fibres to fire at the same time. We lose our slow twitch muscles as we age.
18.00 Other ways to increase resistance in your training:
23:30 kettle bells 25lb or 12kg are worth buying for your home gym. Bags with weights Nested dumb bell weights.
26:00 Strength training does not need a lot of time. Ideal rowing home gym.
We are very excited about the new masters events at the 50th San Diego Crew Classic Regatta. Bobbie Smith, the executive director of the San Diego Crew Classic, joins Marlene to talk more.
00:32 In today’s program we showcase the events at the San Diego Crew Classic, new events for masters. The 50th San Diego Crew Classic, is going to be held March 31-April 02, 2023. Entries are already open so there is a lot of interest in this years masters events.
01:05 Bobbie Smith gives us a complete run down on what’s happening with the regatta. including her rowing background and how she got involved with the Crew Classic Regatta.
03:37 The regatta is now three days, expanding to Friday racing, Friday is masters racing all day. Expanded events have been added. Sculling 4x for the first time.
04:15 Bobbie describes the new masters intermediate 8+ classification that the regatta has introduced.
To give masters new to rowing their own event.
Eligibility is you have to have started rowing in the last five years with no prior rowing experience and not have won a major competition. Discussion of the why.
07:10 Discussion: A stepping stone into a major regatta and a chance to win in the event to build confidence and welcome people. They have 5 years of eligibility.
10:03 There is also a new novice Mixed 8+ this year. 5 new masters events in total.
11:24 Description: We are a big boats race, except there is a 4+ for collegiate, so eights and quads over 2k.
Training for 2k for masters.
12:33 Marlene and Bobbie talk about the different approach for a 1k versus 2k.
The start, recovering from bad strokes, the 3rd 500m, how it fits into a winter training goal and leads into the on-water season. Train for Crash-B 2k then shift focus to SDCC.
15:52 Bobbie defines the club events versus the lettered events (A, B, etc) in the regatta. Any club event that has more than 12 entries a medal will be awarded to a winning crew where all members live within 50 miles of the actual club.
Discussion of the club culture; encouraging the club culture. What is the medal called? Do you have ideas? We’ll consult with Rebecca!
18:35 The intermediate club 8+ trophies will be the Faster Masters Intermediate Men’s and Women’s Club 8+
18:30 Diversity of masters rowing and culture, for masters in the Crew Classic there are now masters novice, masters sculling, masters intermediate club eights, and the age group categories up to “H” and “I” Once you get to F+ we will give a medal to every age group winner. Masters are racing into their 80s.
20:23 We are very excited at Faster Masters Rowing that we will be the sponsor of the Men’s and Women’s Intermediate Club 8+.
Rebecca inspired the events.
We got our fingers crossed that it will spread into other major events and reading more events for this group of rowers.
Rebecca has created a forum on the Faster Masters Rowing App (free) for the Crew Classic if you like to part of am intermediate 8+ communicate there.
You need to create a login to use the Faster Masters Rowing free app. https://fastermastersrowing.com/forums-2/forum/san-diego-crew-classic/
23:14 Bobbie: We’d love to have a Faster Masters 8+ out there with the trophy it would be so synergetic!
More information: www.crewclassic.org
Registration is on RegattaCentral.com currently open
Email: [email protected]
There is a live stream Sat/Sun on YouTube, hoping to be able to add Friday races to the live stream. Some top European university crews are coming too.
26:00 Help spread the word. Thank you to Bobbie Smith for being our guest on today’s podcast
When can a crew protest a race result or infringement? It's important to know what is allowed, how to do it and what happens if you are successful in protesting.
02:00 Race organisers can have local rules - e.g. penalise interference and going through the wrong arch of a bridge.
04:00 Roger Milne's story at Rio Olympics where he was umpiring and had to wait to see if the crew was going to protest
06:00 Anne Buckingham know when to protest. There are time limits.
07:00 How to prove you got interfered with? Coxes may run a go pro video which can be useful. Marshalls and umpires don't always see every infraction.
10:00 Dead heating at - Henley Royal Regatta and Luzern If your protest is upheld and you were disadvantaged, the outcome is to penalise the other crew - you won't get a faster time.
12:00 Know your rights - when can you protest and what you can protest. 15-00 Womens Eights Head Of the River Race obey the marshall's instructions. This crew was disqualified BEFORE the race started because they disobeyed. Check the race rules - hearsay may be wrong information.
19:00 Head Of The Charles Regatta you can be penalised before you even leave the dock.
22:00 At the London Olympics LM2X protest was about equipment breakage in the first 100 meters of the race. It was stopped, the breakage repaired and the race re-started
25:00 In the Tokyo Olympics M4- final the British did obstruct the Italians but they didn't protest. It would have disqualified the other crew. Think about the consequences of a protest.
28:00 Has to sit on a rowing seat. This affects your ability to set your body angle. Sit in a pelvic neutral position Your sit bones enter the holes in the seat. If you sit too far back "on your pockets" you have to flex your spine in order to get body angle. An exercise to improve this - sit on the floor with your legs straight. Put your hands on your knees and walk your fingers down your shins.
33:00 Adjustment of your sitting position while rowing. If you need to do this - do it in one stroke.
34:00 Make sure the seat fits you. You can sand out the holes in a wooden seat top to suit yourself. Different manufacturers' seat tops can be switched.
37:00 Custom seat tops - George Sharrow and Carl Douglas both offer these services. Carl suggests using florists' oasis foam to sit on and get a perfect mould of your backside. Comfort helps you sit with a neutral pelvis.
Transitioning seasons to Winter / Summer is a key point in the training year for masters rowers. Key things to do and watch out for.
01:00 What are season transitions in rowing? When you have completed any training period there is a transition that follows. Give yourself some recovery time and down time.
03:50 What is base level training? Lower intensity for aerobic work. Include cross training. When changing activities - be careful to do this gradually. It is new for your muscles.
07:00 Beware gardening - any intense yard work can injure you. Stacking firewood - it's the unusual positions you get into when raking, chopping wood.
12:10 Getting back on the erg.
Workout I - do a ten minute warmup. 15 minutes continuous rowing + stretch 10 minutes continuous.
Week 2 move to 20 minutes continuous rowing + 10 minutes after the stretch.
Week 3 move to 2Ă—20 minutes
Week 4 do 30 minutes continuous. Then build up gradually towards 45 or 60 minutes rowing.
17:30 Do several weeks erging before doing a test of any type.
19:00 Things to work on for yourself.
Muscle imbalances, stiff hamstrings. Use our Functional Movement Assessment free course to get 10 physical tests for your personal mobility.
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.
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]
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