Rebecca and Marlene discuss conscious incompetence in the learning process,
Discuss Conscious incompetence on our Facebook page.
04:00 Conscious Incompetence in the boat. 4 development stages of learning as an adult - from unconscious incompetence through Conscious Incompetence and conscious competence to unconscious competence which is the goal.
09:30 It happens in your cerebellum - how you lean and the smooth co-ordinated movements of rowing depend on your brain to create new movement patterns.
15:00 Salt water versus fresh water 500m splits
17:50 Erg times compared to water times. Concept 2 times equate to a heavyweight mens 4-. RP3 and Rowperfect software equates these to water times. Generally it's hard to do so track them as two separate parallel times.
Marlene calculated WL1x water and erg times - she found a 15% difference with ergs faster.
24:00 Splashing in the boat -my 2x partner is getting me wet. Drills to do.
31:00 Rebecca explains why her boat is named Mental Floss
34:00 Ezz Eldin's question about what do you do to get up and go to training in the morning?
https://www.facebook.com/groups/595853370615544/permalink/1460715667462639/
Marlene and Rebecca discuss
- synchronising male / female masters crews
- solving a leftwards lean while sculling
- Buying a boat - particularly a single scull 1x
- FISA Masters Regatta
- Masters Nutrition Webinar from Rowing New Zealand
04:15 Synchronising male and female mixed crews - look if your oars are parallel; check catch and finish timings - clues you are not together. Easy things to adjust - foot stretchers, Hips level with the pin, practice timing drills to blend your strokes together.
12:40 What do you need to know or do before buying a boat
- Have you got storage space? The type of boat should suit your water and racing choices. Different pricing levels. The right size for your body weight. Comfort is key. Test drive as many as you can.
Find places to buy rowing boats at the Rowing Directory
19:00 Buying second hand rowing boats - how to get a 'deal'.
Know what you want, get an experienced person to look over the boat for you for repairs. Weigh the boat. Do the shoes fit? How worn are the fitments - gates, shoes, slides, bow ball?
27:00 Solving a leftwards lean in a single scull. Check your hand positions at crossover, sit square on the seat, are your elbows dropped? Get a functional movement assessment. Video yourself to see where you go off of center during the stroke cycle.
34:00 Squeaky oarlocks in a single scull. Clean them, check the inserts - consider olive oil as a lubricant.
Returning to rowing article - what to expect when you restart as a master.
Rigging for Masters webinar - what span/spread to use, oar lengths and inboards, download comparison charts
Getting into a single scull article - how to do it, what to watch out for, keeping stable.
nMarlene Royle and Rebecca Caroe discuss
02:20 Staying on your program during weird times. If you abandon your rowing training program the spiral down happens quickly. Keep your long term goals, and view rowing as a process.
07:00 Dealing with goose poo on your dock or pontoon - how to repel swans and ducks
10:50 Emergency stops - how to do them and how to avoid having to make them
14:30 Look around to avoid having to stop. Call out to other water users as a precaution.
18:00 Traffic patterns and circulation rules for your local water for public access.
23:00 Rowing with sweaty hands in hot weather
27:00 How to do a standing entry into a boat from the dock
34:00 Last week's exercise - feedback
The image is taken from a popular rowing 'fail' video on YouTube called 'St Ignatius Stop Rowing'.
Back after our holiday break, Marlene and Rebecca discuss this week's masters rowing news, We talk about Listener questions and the Fall Racing Season Program. Buy a question / answer https://fastermastersrowing.com/our-courses/
02:00 Ian Perkins asks I have recently been getting feedback that I’m opening my body early at the catch.
Check the muscle sequencing on the drive phase. Bring the handle with you as you initiate the drive. "Drive the knees away from the chest which is different from lifting the chest away from the knees."
06:00 The legs only rowing drill
10:00 Andres Carazo asks about Training for Head Races. What would be the best way to start the program should I wait til next Month to start, or should I just go ahead and start with the head race module mid-month?
15:00 Rowers versus Oarsmen article https://fastermastersrowing.com/oarsmen-versus-rowers/
Bend a Rowing movie by Daniel Pallotta. Watch the trailer https://vimeo.com/ondemand/bend
16:00 process-oriented athletes and goal oriented athletes. Has Covid thrown you off schedule?
19:00 get ANY race practice it will help you.
HOCR remote race announced https://www.hocr.org/remote-event-announcement/
22:00 Drills for the entry. practice sitting at the top of th slide and get comfortable there.
25:00 The "Catch" drill to help to bury the blade before initiating the drive.
Marlene and Rebecca discussed
Timestamps
03:00 Rethinking the Olympics - what’s the purpose of it? Striving to achieve the highest potential you can.
Dame Katherine Grainger on rethinking the Olympics
https://open.spotify.com/episode/1VG3FAbAVWZsUIYKqBbFFn?si=efZQWup1TNa2sc8iRY1sLQ
07:50 The Economist asks if electronic sports should be included in the Olympics
https://www.economist.com/leaders/2020/06/27/why-the-next-olympics-should-include-fortnite
16:15 Volker Nolte on the Olympics
https://rowing.chat/volker-nolte/
21:00 Sculling to lose weight. Obviously this year it is not possible for sweep masters teams to get on the water. So I have taken up sculling, is three times a week sufficient for weight loss?
How many times a week were you sweep rowing? Number of calories you need for weight maintenance how to calculate for your body weight.
26:00 July’s Faster Masters program - technique module backing into the catch drill which builds on the erg suspension drill from last month. Performance module is Quick Boat Set Up for shared boats and the Bonus is a rigging challenge.
34:00 Elizabeth Bugert asked Does anyone know if you can connect a Garmin watch and Speedcoach on the same HR strap? If yes, which straps would you recommend?
Garmin Vivofit https://amzn.to/3i2wLKe
Garmin Foreunner 935 https://amzn.to/3idgYZc
NK Speed coach https://amzn.to/2Cz8efp
Garmin HRM Dual https://amzn.to/2CCyuWd
Wahoo https://amzn.to/38d84X7
Polar H10 https://amzn.to/2VAtGHR
Coxmate GPS https://www.coxmate.com.au/product/coxmate-gps-2/?v=8e3eb2c69a18
43:00 Katherine Gross started a discussion on the Masters Rowing International Facebook Group
What fun/creative/meaningful/random/perfect/legendary name did you give your shell?
Silicone wedding ring to wear while rowing
Marlene Royle and Rebecca Caroe discuss drills as part of rowing practice for masters rowers.
03:00 Silicone wedding ring
Silicone wedding rings
Men https://amzn.to/2V5tIqH
Women https://amzn.to/2YjEbRp
06:50 Carol Daley’s question I’d like to hear Marlene Royle, Rowing Coach discuss a little more in depth about inboard and its relationship to rigging.
Goal of rigging is to have a longer stroke / time in the water.
Effective stroke length incorporates physiological comfort.
16:00 changes in rigging should not create pain or aches 2-3 days after you make the change.
22:00 New to the 1x tip is get a good posture in the boat - get a correct placement and correct extraction of the oars. Get your own oars allows for customisation of rigging.
27:00 When to incorporate drills into your practice. The role of drills. Drills for crews are about blending timing and rhythm. Early in the session your attention is at a peak.
31:00 The push and pull drill.
Help Rowing Retailers Recover – We are building a giant sale page with a product from as many rowing businesses as we can. Send us your favourite product web link and we’ll get permission to add it to the page. #RowingSale
Blake Gourlay book - the Movement of Rowing
https://rowing.chat/sponsor/blake-gourlay-book/
GPS Speed orders
https://rowing.chat/sponsor/gps-speed-orders/
Marlene Royle and Rebecca Caroe answer your rowing questions. [Ask Me Anything].
We are building a giant sale page with a product from as many rowing businesses as we can. Send us your favourite product web link and we'll get permission to add it to the page. #RowingSale
03:16 AMA and please comment.
05:30 Should you vary racing starts by weather or boat type? Your start is 2% of your race in a 1k. So it's not very important in the big picture. Practice your starts square blade to check you are being effective and have clean transitions.
10:30 The Danish Women 4x in 1996 start sequence. Our job is to follow the stroke
15:24 The best race Marlene ever had in Aiken, South Carolina in a single. "I remember thinking tap out a fraction earlier for the first 20 strokes. Keep the wheel spinning."
17:20 If you have a peak race, go back 24 hours and identify what you did to set you up for that performance. You need to learn how to turn on / off your stimulation depending on what type of racer you are.
20:50 The concept of work through the pin. The arc of the handle and where the blade is set in the water. The time the blade as adequate force on it during the stroke cycle.
For your rigging - draw a line through your 2 pins and set your footstretcher so when you're at full compression the centre line of your hip are at least level with the line. Or slightly to the stern. You can work on the catch angle later.
30:30 What is VO2 and why do you need to row slow and fast to train it? Create the metabolic conditions in your muscle cells with training. Increase capillary density in your muscle cells.
When racing for masters you race multiple times a day. The person with the best recovery ability will win more races on the last day.
37:15 Will a blade move bow-ward over the course of the drive from the catch to the release? Yes just as the blade is entering and getting loaded up.
41:00 Rowing in salt water you are slower is this resistance training?
43:00 Rebecca's Stuck at Home Rowing Club t-shirt arrived. Thanks to @SquareBladesRowing https://squareblades.com/
45:00 Sculling tip for 1x if you are new to the single scull after lockdown - pausing at the finish drill. Check your handle heights and spoons are on the water. Also check your elbow position.
50:00 We can help rowing businesses recover from lockdown. Send us your favourite product's URL so we can build the giant #RowingSale page
53:00 For rowing in rough water should you stay long or shorten the slide - which works best?
56:00 Messages from listerners in Sweden, Oregon, Australia, Scotland
58:30 How do you stay light on the seat and remind yourself to do it? Use your glutes. The Drive Suspension Drill is part of the June 2020 technique lesson in the Faster Masters Rowing subscription programs https://fastermastersrowing.com/our-courses/
Marlene and Rebecca kick into a discussion on how to row on rough water.
This is one of the biggest challenges that new rowers face. It is hard because feeling unbalanced makes you tense up, shorten your stroke and feel anxious. All these things contribute you to having a WORSE experience of rowing in rough water.
Our top tip is to gain ONE technical skill which will help you overcome these challenges. When you can handle your oar blades successfully, the relaxation and lack of balance can both be improved with practice.
Every time you go rowing, you should practice this one technique so that when it is rough water, you are ready and skillful.
Image CREDIT: Ellen Braithwaite at Open Water Rowing Center in Sausalito. Photographer Stefan Benton
07:00 Tips for new 1x single scullers. The Crossover hand position. Nest your right hand knuckle under the heel of your left hand
13:00 Sculling in rough water. Feather higher - focus on the release of the stroke and move fluidly round to crossover hands position. Relaxation - an active lack of tension. Lower body - let your hips adjust the balance with the boat hull.
20:00 Greece junior world championships - the "Hurricane" regatta. Relax your neck and focus on quality in a drill to improve your skill.
25:00 Square blade rowing as training for rough water. 31:00 Good drills for square blade rowing. What to do if you have a mental block?
38:00 Align and activate your lats using your scapula. Marlene demonstrates how.
It’s our FIRST birthday. Marlene and Rebecca started Faster Masters Rowing a year ago.
06:00 Frequency of episodes - should we stay weekly or revert to monthly? Let us know in the comments.
07:50 Ideas for substitute camps and regattas. Plan a weekend camp at your club. Friday potluck supper, Saturday row and get videoed, Do a video review on land. Afternoon paddle. Sunday row and video then go home.
10:35 Run a scrimmage regatta on your home water. Could use a time trial to find boats of similar speed first.
14:00 Steering to cover off your blind spot. How to look around and check where you are going!
18:15 Work out where in the stroke rhythm you do your look around. Practice on the erg indoors first
24:00 Rebecca’s old rowing photos
36:30 Challenge - how to find your stroke rate without a meter.
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What is the difference between an oarsman and a rower?
Aside from definitions of nouns, most of us in the sport intrinsically know that there is a difference. Let's try to pin down a definition using examples.
Anyone who is experienced will have an opinion on this topic. But what is the true definition of an oarsman or oarswoman?
An oarsman is someone for whom rowing is a way of life, it’s their philosophy and their outlook on the world. It is more than just part of your identity Being an oarsman explains how you look at the culture and etiquette of rowing.
This gives insights into how individuals approach their participation in the sport.
Rowers are those who come and train at practice, and they train hard and race hard, But when they leave the boathouse, rowing isn't on their mind and isn't part of their life until they come back to row again.
What do you do? How is your attitude framing your participation in the sport of rowing?
This is where the clear differences arise.
When races are cancelled you can tell who are the oarsmen and who are the rowers. The differences are clear. Oarsmen take this in their stride. They are okay waiting for the next regatta. This is what we do - we’d prefer to be racing now, but it isn’t possible. But fundamentally it doesn’t change our life-view.
The rowers are the athletes who are stressing about missing opportunities due to weather and feel a lack of goal and lack of focused objectives. This hype raises stress and leads them to doubt the sport and feel frustrated.
Get yourself a free sample training plan - just fill in the form and whoosh, it'll be sent to you.
Overcome this by shifting attention towards thinking about the “greater being of rowing” at this time. Oarsmen aren’t going to give up this part of life just because a hiccup happens.
This is what you love doing; what you do every day and so continue to enjoy the sport.
So when you are out with your crew - ask them what they think. Can you find us some examples?
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