Our program today is full of tips and what you can do to stay fit for Rowing during Covid-19.
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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.
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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.
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Marlene Royle and Rebecca Caroe set out their priorities for February training for masters rowers.
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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
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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
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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?
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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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Marlene and Rebecca talk about blade depth in rowing and sculling, and how to pick races that suit your crew's needs in the September Faster Masters Rowing Radio podcast.
Rowing oars are designed to sit at the correct depth in the water - check it out when you sit stationary with square blades in the water, how much of the oar spoon is covered by water?
Normally it's fully below the surface except perhaps 1 cm at the top. Blades are buoyant.
We conclude that any variation from this depth is caused by the athlete doing something to make the oar more shallow or (more frequently) deeper than needed.
The oar designers spend time designing oar spoon shapes which work well to grip the water, to push it in front of the oar through the power phase and to release cleanly. If you are a student of rowing biomechanics you will know how important the combination of oar design and athlete strength is for rowing boat speed.
Randall foils are said to improve oar depth they are flanges which you glue onto the top edge of your oars. The flange projects at 90 degrees to the oar spoon and helps to prevent the oar going deep. It is said there's a speed advantage to using foils.
01:00 Recovery strategies - active and passive; race day and training
08:10 How to pick your races at a regatta to suit your needs and preferences
17:36 Blade depth while rowing and sculling. Level bladework drills video
Valery Kleshnev's article about blade depth
http://www.biorow.com/RBN_en_2015_files/2015RowBiomNews08.pdf?
24:00 Randall Foils to control blade depth - how to test if new equipment is effective for you and make the boat faster
Special offer on Randall Foils
https://rowing.chat/sponsor/randall-foils/
29:00 Customer feedback on Faster Masters Rowing Programs. The Program Guidelines advise that each session is designed for a 1 hour training session (as long as you don't faff about). Note Marlene marks with an asterisk the priority workouts
36:00 Faster Masters Kindle books from our original 2016 Faster Masters Gold program.
https://www.amazon.com/s?k=faster+masters+rowing&crid=1Z9XDCZZJ51CX&sprefix=faster+masters+rowing%2Caps%2C309&ref=nb_sb_ss_i_1_21
Row Faster This Year!
Marlene and Rebecca discuss race day eating tips, how to video your crew effectively for coaching analysis. Active recovery paddling, eating and hydration and the Go Pro mount kit from Oar Inspired.
Timestamps to the show
0:01 Race day eating tips
11:00 Race day finishing sprints
19:30 Rowing video analysis how to do it; what not to do
Buy a video review of yourself or your crew.
Faster Masters Rowing Radio July 2019 is hosted by Marlene Royle and Rebecca Caroe. They write monthly training programs for masters rowers at www.fastermastersrowing.com
0:00 Introduction and summary of what’s in the July Faster Masters training program
4:00 Rowing and heat - home made electrolyte. Know your medications.
8:00 Rule number One for hydration. Calculate your sweat rate https://www.britishrowing.org/2018/06/beat-the-heat/
13:00 How too acclimatise to heat. The W.U.T. protocol. Pre-cooling your body.
20:00 Transitioning to doing high rates in the boat. Good bladework is key.
Four Workouts you can do:
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Faster Masters Rowing training programs for masters - 6 modules new every month.
Marlene Royle and Rebecca Caroe discuss food and nutrition for rowers and how to practice racing starts.
"Sports Nutrition: Clarifying the confusion about what's best to eat". The link below is to the 5th edition of Nancy's classic book. Rowing Chat has an affiliate link code. A more recent edition will publish on 20th July 2019.
We have started a new subscription training programme service - get monthly training and technique advice for masters.
In June's Faster Masters Rowing training program you will get Training Program for May/June Peak and also August/September peak; Video on practicing racing starts for 1k racing; Video on body mobility - starting with the ankle.
Join our community and get our exclusive Faster Masters Rowing Magazine, packed with tips, techniques, and inspiring stories. Includes four new articles monthly.
