Tips for training and rowing in the heat and how to transition to racing at high stroke rates
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.
Marlene Royle and Rebecca Caroe discuss food and nutrition for rowers and how to practice racing starts.
Nutrition - from Nancy Clark's seminar
"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.
Practicing Racing Starts
Start with 3 strokes
Build up to 10s
Ensure you include starts in your race warmup
Set a target race rate you want to hit - and make sure you do it
Practice the first 3 strokes - they are slower than you think.
Before doing starts in training - do some power strokes to get in the mindset of working hard.
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.
Marlene Royle and Rebecca Caroe discuss how to fit training into a busy schedule; Steering coxless boats and 1k race plans.
How to fit working out into your work day
Inspired by Concept2 article https://www.concept2.com/news/how-to-fit-working-out-your-workday?
Just move- walking, taking the stairs, standing meetings, meetings on the bikeErg
Schedule it- Put a class or your sacred workout time on your calendar
Replace coffee with meters- Catch up with friends in the gym instead of the coffee break room
Find a Community- Cross fit or a sculling group can give you a great group of people to workout with
Get outdoors-Go for a run or bike during lunch time
Motivate- Mid-day or lunch time workouts can refresh you mid-way through the workday or help relieve a little stress
Pack a lunch- Save that time for working out
Shower later- Workout in the gym just before you go home and end your workday on a high note
Be efficient- Rowing or skiing use all major muscles groups get it all in!
If travelling for work- WALK the airport, Carry your bags don't roll them, Do squats or glute crunches while waiting
Steering how to set up your boat
Get the shoe straight
Check equal movement both ways
Check the wire isn't too tight or too loose
Set your right shoe heel on the knob between the shoes on the footstretcher
Agree your calls - for gentle and hard steering
Train side by side for steering practice
Race pieces
Starts
Games like “Indian sprints” for steering and passing
Leapfrogging
1k race plans
By quarters
By focus of 2-3 technical points to row well when the going gets tough
Marlene Royle and Rebecca Caroe discuss language in coaching and how to be more specific in what you say; our pet peeves for coaches - what drives us crazy and how to get the most out of going on a rowing camp.
Timestamps to the show
0:00 Royle Row camps are happening at Florida Rowing Center during April
02:00 Training side by side is a great early season aide to steering and getting used to having a crew alongside
04:00 Language in rowing coaching - be specific. Tell the athlete HOW to do it not just WHAT you want done.
08:00 Geographical reference points in the rowing stroke. When the principles are in place, the flaws go away.
13:00 Pet peeves in coaching -
Stick near the launch if you want coaching, don't turkey off into the distance and then complain.
Turn up on time.
Emphasising upper body reach for length instead of compression.
Stay "long" which tends to make the athlete lay back too far versus a focus on keeping the pressure on the blade longer.
A focus on early roll up when there are bigger issues like posture, sequencing and stability for the athlete to get.
You need to be on time at the blade entry, not exceptionally early.
Defining "layback" of degrees and considering it "length" versus being part of the swing and knowing when you lose suspension.
Take notes - write down exact key words that helped you
Have fun, experiment and try new things to make comfort in your boat
Prepare ahead of time by doing some extra rowing and stretching
Get enough rest between sessions, stretch often
Focus on one thing at a time, watch the demonstrations, record / film the explanations on your phone
Ask questions if you are not clear about something a coach says
Be open to video feedback, coaches aim to be constructive (!)
You are learning ew skills so there is a process involved
27:00 After camp learning - the process continues
Refer to your notes for drills or key words
Work on one thing at a time
Each day pick one point or drill to focus on
Blend any drill into your regular rowing
Faster Masters Podcast March in which Marlene Royle and Rebecca Caroe discuss Head Racing and training for long distance races.
Events coming up: Head of the River (Masters, Women and Men) and the Heineken Regatta including 2,500m, 250m, 5k.
On-water trials for crew selection - focusing on eights Tapering for the head race Head Race Guide free ebook offer www.fastermastersrowing.com register for your ebook
Faster Masters Podcast February in which Marlene and Rebecca discuss
Race plans for ergs,
How to coach yourself for an erg race,
Using watts or splits for training on the erg
The 20 minute erg test to assess your training zones.
The 6 training zones and how to calculate your 500m split or watts for each.
RowingChat
Strength Coach Roundtable
Ready Row USA
Faster Masters Rowing Radio
Faster Masters Podcast January in which Marlene Royle and Rebecca Caroe discuss:
How to make winter erging fun. Using the ergometer as a technique tool as preparation for going back on the water. Tip #1 create an inspiring environment. Here's Marlene's home ergo studio
Marlene's winter visitor - a deer looking in the window
Erg Studio set up with inspirational view, good music and easy to use.
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