Rebecca Caroe and Marlene Royle talk single sculling and the difference between balance and stability.
03:00 9 Weeks into Lockdown and we are getting back in single sculls
05:30 Back on the water and feeling muscle fatigue. What to do in your first few rows.
10:45 Get into a single - even if it is for the first time
14:00 My first single - a Colley for Rebecca; a van Dusen for Marlene
23:00 Getting in to a single for the first time.
Confidence drills, handle heights, shift your weight to be centred.
26:00 Balance versus stability in the sculling boat.
Early drills - row in circles with arms only. Row alternating oars port and starboard - snake down the river. Check your grip and relax your fingers.
31:00 Making 90 degree turns. Learning to back down - blade depth and boat handling and safety skills
34:00 Should you turn your blades upside down when backing?
41:00 Why turn boats with simultaneous strokes and why turn with alternate strokes.
48:00 Sculling with oarlocks open drill.
52:00 What two things are you working on? Send us your key focus when you buy a video analysis service.
Faster Masters Rowing podcast for surviving training during Lockdown.
Marlene Royle and Rebecca Caroe focus on gratitude and enjoying the process
First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/
RowingChat Listener survey https://rowing.chat/listener-survey/
02:00 Marlene has a surprise for us. The Up The Pond Song from St John's Regatta Newfoundland
08:00 Gratitude will help us through - and love the process
10:30 Do you need an extra motivation boost?
13:15 Rowing training is supposed to be hard. Marlene says "I never writes a workout that I haven't done myself."
17:00 Gratitude and Anzac Day / London Marathon erg fund raising for charities
https://rowing.chat/rowing-for-charities-during-covid-19/
Coming back from missing sessions or injury - you need to allow a similar amount of time to get back to where you were before you stopped.
24:00 Rowing Resources during Covid19
https://fastermastersrowing.com/useful-links-for-rowers-during-covid-19/
A local Invercargill lass who was taking Pilates (mat classes)
https://www.facebook.com/groups/538059733752366/
Gondola rowers in Venice delivering groceries during Covid19
https://people.com/human-interest/female-rowers-venice-using-gondolas-deliver-groceries-coronavirus/
Concept 2 Global Marathon and Century Challenge May 1st - 15th submit your score
https://www.concept2.com/skierg/motivation/individual-marathon
30:00 Rowing Books list
https://fastermastersrowing.com/best-rowing-books-2020/
Faster Masters Rowing podcast for surviving training during Lockdown.
Marlene Royle and Rebecca Caroe ask - is the end in sight?
First a big thank you to our sponsors – if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/
RowingChat Listener survey https://rowing.chat/listener-survey/
3:50 Is the end in sight?
8:00 Fall racing may happen. World Rowing is running the European Championships.
http://www.worldrowing.com/news/new-dates-for-postponed-european-rowing-championships
12:30 Coaches take care of your personal life balance now. Athletes are more demanding of your time and attention.
15:00 Fun Faster Masters Quiz https://myquiz.org/ Code 186343
18:30 Surprise bonus for April is interview with Dr Connie Lebrun
23:00 US Rowing webinars - register if you’re a member or get them a week later if you are not. Jim Dietz, Steve Gladstone
https://usrowing.org/news/2020/4/3/general-register-for-next-weeks-free-usrowing-weekly-webinar-series-hosted-by-yales-steve-gladstone-olympian-jim-dietz-and-more.aspx
25:00 Getting back on the water tips and listener comments
Marlene and Rebecca continue their series supporting masters rowers who are training at home during lockdown.
03:00 There has been a shift in mood this week - Going Stir Crazy
06:30 Manage your cortisol levels - stress hormones need moderating. Exercise early
09:00 the Pomodoro method of time management helps
10:00 Eating and drinking more - Put food in your diet with 'crunch'
17:30 GUEST Jo Francou - Australian former Lightweight LW2x World Gold Medalist, now teaching rowing postural assessments
20:00 4 favourite moves to improve Hip Mobility for Masters Rowers. 10-12 reps per side
- reverse lunge
- side lunge
- Lying side to side knees [windscreen wipers]
- Lying bridge - double or single leg
Important to do these BEFORE rowing or erging
28:00 Watch out for a quiz coming up next week.
Our program today is full of tips and what you can do to stay fit for Rowing during Covid-19.
First a big thank you to our sponsors - if you can click on ONE of these it will help us stay online. https://www.rowing.chat/sponsors/
RowingChat Listener survey https://rowing.chat/listener-survey/
02:00 What's in the April Faster Masters subscription program https://fastermastersrowing.com/
10:20 Training program during lockdown and self isolation. Get ballistic loading on your legs. Use a jump rope (skipping rope) or do sculling hops (harvard sculls with a jump)
Download your home training program here https://mailchi.mp/701ab605e8f1/covid-19-rowing
13:30 Maintaining muscular balance and doing balancing exercises at your desk or kitchen counter.
Yoga for Rowers book buy https://amzn.to/39pBErm
15:20 Endurance training - do the same amount of training as normal. This is key to staying in shape for when we DO get back on the water.
16:20 Watch your calories
21:20 Ideas for mental support while at home. Have a goal for the session. Stay focused on the present
26:00 Setting up a home gym link to article with all the items https://fastermastersrowing.com/the-perfect-home-rowing-gym/
Finding the right size swiss ball - thighs parallel to the floor
35:15 How to plan a training session. The rule of 4.
40:00 Summary and thank you for our live watchers
List of apps / groups / online events to help during Covid-19
https://fastermastersrowing.com/useful-links-for-rowers-during-covid-19/
We will add in new ones - just message us.
Welcome to March where our focus moves towards late winter training and preparation for head racing. How do rowers get and recover from repetitive strain injuries and some erg suspension drills to practice.
Timestamps
03:25 What's on for March in Faster Masters Rowing subscriptions?
06:29 Why be a coach? Marlene and Rebecca share their journey to becoming a rowing coach and enjoying the process of teaching
17:30 Repetitive strain injuries and the factors affecting strain injuries for rowers. Differences between men and women
26:009 It takes 6-8 weeks to recover from a strain injury - better not to get injured in the first place
28:00 Transitioning onto the water after a winter on the erg. Keep the erg for your fitness and the water for drills and skills. Do combination workouts. Continue strength training in the gym
32:30 Erg suspension drills are great for this time of year. Heel pressure helps to activate the glutes.
40:00 Continue the suspension through to the recovery part of the stroke.
Marlene Royle and Rebecca Caroe set out their priorities for February training for masters rowers.
Sponsors - this podcast would not be possible without our advertisers. Please visit their websites and buy their products. https://rowing.chat/sponsors/
Prygl Rowing Camps - 2 events in July and August ideal prep for FISA World Masters
https://pryglrowing.com/rowingchat
12 Week Head Race Training Program for HORR, Vets Head, Heineken Cup, WEHORR
https://fastermastersrowing.com/courses/head-racing-12-week-program/
Timestamps to the show
04:00 What's in the February Faster Masters training subscription programme?
06:30 Motivation in the winter months. This is a great book by James Clear Atomic Habits how to build good habits and break bad ones
Track your training.
Give yourself rewards.
If you miss a day.....don't miss another one.
16:00 Planning a rowing training camp. Camp goals - training / technique / crew selection. NOT all three.
18:25 Invite a guest coach to your camp
29:00 Dressing for winter training. Hats - keep your head and feet warm. Pogies or knit your own mittens.
Have an eye to local rules about training temperatures and wind chill.
Hand warmers - Rebecca favors shooting mitts
https://nurseysheepskin.co.uk/products/sheepskin-sporting-mitts
Winter rowing training is hard. The weather is unfavourable to motivation and many of us can only train indoors.
But as committed Faster Masters, we are not discouraged. We know that by setting a training goal for winter rowing, we will be able to track our progress and overcome short term challenges.
So what should your winter rowing goal be?
Rowing fitness is built through endurance and so one easy goal to set yourself is to become fitter. Taking the Faster Five fitness assessment will give you a clear measure of where you stand. Marlene and Rebecca recommend testing yourself once a month. And so if your winter begins in November and runs through to March - you can have 5 tests completed which should chart your progress. The Faster Five Rowing fitness assessment includes your long distance fitness, your absolute strength and two more tests. Overall you need to know these fitness test results so that you can train optimally in the correct training zones.
When you design your program (or if you buy the Faster Masters program), you will have multiple goals - some are short term and others may be a big race regatta event like the London Head of the River, Head of the Yarra or the Head of the Charles. All your training is focused on the big goal - but the smaller goals as transition points towards that big moment.
Questions to ask yourself or with your crew
1:13 Faster Masters Rowing training program elements for this month.
4.45 Are erg sprints a good winter goal?
7:30 Goal of winter training programs.
Faster Masters Rowing Episode 7: The Role of Testing & Trials in Rowing
https://fastermastersrowing.com/courses/faster-masters-episode-7/
10:09 What gives you the biggest boost for next year's head racing?
15:00 Work travel and how to keep training alongside social obligations of a corporate career
Home Exercises by Raf Wyatt
https://www.rowperfect.co.uk/home-exercises-need-to-train-at-home-heres-how/
22:20 Training adjustments
Returning to rowing, starting rowing as an older athlete. Can you row aged 20 or aged 90? How to coach masters athletes.
https://fastermastersrowing.com/courses/faster-masters-returning-to-rowing-coaching-masters/
27:45 Using the ski - erg in training for rowing
32:30 How to stay motivated during 1x training
42:00 Fitkick boat shoes promo
https://amzn.to/33mBhdQ
Welcome to Faster Masters with Marlene Royle and Rebecca Caroe. We asked listeners to send us their questions and this podcast episode is all about training tapering and steering techniques for head racing.
In the Faster Masters subscription training program for November are: two separate rowing and land training plans for those doing head races this month and separately for those transitioning to winter training. We've got a technique focus on power drills.
The performance module features and article about the future of rowing data and Part 1 of the Elements of Endurance - factors affecting endurance training. In rowing lifestyle, Marlene talks about thoracic outlet syndrome a common nerve compression injury of the neck and how to take preventative or corrective measures.
5:00 Questions and Answers - this podcast's listeners sent us their questions.
Emily Erbelding asked about the Taper period in intensity and whether it differs for sprint versus head racing.
08.20 Sebastian Kazmierczak asks whether tapering is for a couple of days or a week at the Masters level and what physiological signs there are for an optimal taper.
12:40 Jeff Murray wants to know the fastest way to negotiate a narrow hard 90 degree turn in a quad during a head race.
18:26 Tom Erickson asks is there a preferred technique for a fast stake turn in a single scull?
24:15 Diane Davis is using a mirror and wants to know hints for turning and the best way to do Head of the Charles Magazine Beach and Elliott Bridge turns.
Here is the Coxmate Mirror we discussed for sale on Amazon https://amzn.to/34cCiWQ
33:30 Graham Spittle has been watching YouTube and a pre-warmup, warmup. As a 71 year old heavyweight is this necessary?
Rebecca references a podcast from Rowe.rs by Caroline McManus - but it"s offline at present.
41:00 Ruth Berenson is racing HOCR and asks how to disentangle from another boat, pull yourself back to focus and take off again.
47:30 Michael Knowles from Bermuda Rowing Association asks when athletes use a seat pad, what adjustment is needed to the gate height?
This month we are talking Head Racing - long distance rowing races with Marlene Royle and Rebecca Caroe.
Timestamps to the show:
01:00 Head Racing - top tips. Own the river. Be aggressive from the start. Focus on your rhythm.
04:00 How to be a strong stern pair in an eight for head racing
07:39 Where and how do you make rhythm with soft knees moving through the transition
14:30 How to learn pace judgement. Do some time trials to learn what rate suits you. Consistent speed is the goal. 7 x 3 minutes with a 2 minute break. Pick a target rate and see if you can hold it throughout.
17:41 pay attention to your release timing if rating is a challenge
20:00 Free ebook on Head Racing for Masters
22:00 Mobility and flexibility - Technique as you age presentation. Shows the challenges for masters.
32:50 Congratulations to Gordon Williams, our first Faster Masters training program medallist. Gold at New Zealand Masters Championships in mens F 1x.
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