Podcast

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.

Timestamps to the show

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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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.

Blade depth and boat speed

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.

Drills for oar depth

Row with the oars half buried
Let go the handles on the power phase (not to be done in 1x)
Wide grip sculling and inside arm down the loom rowing
Outside hand only (rowing sweep)

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.

Timestamps to the show

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!

Further resources

Drills for blade depth
White tape on the oar shaft
Drills compendium - 24 video explainer demonstrations

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.

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.

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:

Speedplay / fartlek;
Speed bursts;
Accelerations;
Stroke Transitions;
Speed ups.

Thank you to our sponsors. You can help keep RowingChat FREE by visiting our sponsors websites www.rowing.chat/sponsors

This month RowingChat is supported by

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.

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.
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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.

Faster Masters Rowing is now launched

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
By meters
Be ready to be flexible during the race

https://www.rowperfect.co.uk/shop/1k-racing-3-month-training-programme

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.

19:00 Getting the most out of camps

Find a camp and find a rowing coach at the rowing directory.

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

Articles mentioned
Thank you rowing article by Kim Gross www.linkedin.com/pulse/dear-rowin…nk-you-kim-gross
Old habits never die by Dr Rowing [ask us if you want the pdf]

Additional resources

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

Podcast

Timestamps to the show