Resource Rowing Blisters And Skin Injuries ebook
Hand cream may be insufficient to keep your hands soft and supple enough to prevent blisters forming. By wearing rowing gloves - padded palm and finger protection. The Crew Stop gloves are specialist - light and flexible gloves designed by rowers, for rowing and paddling.
Recommendations for treatment - because I've done all of these and they work.
rec.sport.rowing discussions about blisters.
Methylated spirits are NOT a good solution - avoid as it kills living skin tissue.
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Adjusting your stroke to match your partner. What to do to adapt and adjust so you align with a taller or shorter partner in the rowing boat.
01:00 In the program this month - peak 1k racing in May - August. Drills to maintain power in the stroke. Video how to get to the start calm and ready to race - Christine Wilson's rate progression warm up. Coachability as an athlete skill and attribute. How to write your race plan.
Key to this is to worry less about height but instead focus on the arc of the blade through the water. When you fix up in the boat, adjust your footstretcher so your blades are parallel with your partner's at the catch and finish. Measure distance behind the face of the work / face of the gate. (58-62 cm is a normal range). To learn more about how to do this measurement watch our webinar Rigging for Masters https://fastermastersrowing.com/rigging/ Adjust so your oar shafts are exactly parallel at the finish.
06:00 A taller stroke
The oars will converge during the power phase and the recovery phase if you each row to the full extent of your reach and height. The short person cannot make the same arc as the taller person, especially if their oars are the same length and the gate/oarlock span is the same. When the blade arc is out of alignment, you need to make compromises to get in parallel. Get power aligned by being in the water together at the catch. So to get catch angles aligned means you will need to make compromises in how you row.
For the shorter person - get good body rock forwards at the finish and maintain this through the recovery up to the catch where your shins are vertical. For the taller person - work out how far forward you should roll. Use a drinking straw and tape it to the side of the boat, pointing upwards. So it brushes the shaft of your oar when you are at the correct catch angle to match the shorter person. 08:30 Rebecca's preference is to align with her partner at the catch rather than the finish. Blade alignments are made at the catch and the compromise is at the finish, she extracts her oars earlier. By getting the angle arc right you are more likely to optimise the boat speed and power alignment. Get more length by sitting up tall and letting your arms go wide, over the sides of the boat at the catch.
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Coaching adults makes it hard to give feedback. Three things to consider.
00:45 Masters may not have a coach. We help each other with in-boat coaching. There isn't an obvious person who is a leader.
Feedback is a delicate topic. Some people may not want to hear what you have to say and you may not have sufficient authority in the eyes of your crew mates.
Is there a focus for this workout practice? By setting a framework of expectations before you start rowing, there's a structure which everyone can use during the workout and at the debrief afterwards. Ask each athlete "how did it go?" and "What were you working on?" So you can align your feedback to their needs.
The group dynamic risks whatever is said in the first person who talks tends to lead everyone else to follow their theme. Say one positive thing about the workout. Avoid a spiral of self-criticism. Give each person one thing to work on and one positive message about the workout. Strike an appropriate balance that the athletes are ready to receive and understand.
The tone can be different for this as the whole group watches together. Set the framework at the start - after watching the video you can say anything you like about yourself and your rowing. But observations about other people can only be positive remarks. This helps show that care is needed when choosing words.
06:30 What to look for in a video
First ascertain what the athlete can see from their own technique. Playing the short video on a loop means people can watch fast and several times before getting bored. Up-skilling your "eye" watching rowing and sculling so you know what pattern of technique you are trying to achieve and how that compares to your rowing video. Can you help the athlete to see what you can see? Do they realise they are squaring late? Small refinements require skill at looking and seeing subtle movements.
Ask if they want feedback or coaching first. The other party has to agree to receive feedback first before you give it. When someone says yes they want feedback you have prepared them mentally to receive what you are going to say. They will be more minded to do something about your advice afterwards.
11:00 When coaching masters only focus on one thing per workout, It's hard to think of more than one thing at a time, So wrap up the discussion with the one thing you want then to work on next time. Set up the best ways of enabling each other to hear the advice and act on feedback offered.
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I heard today that Jimmy Joy the legendary coach and founder of the Joy of Sculling conference died. Today's podcast is my reflections and memories of his work.
Timestamps
01:00 I never met Jimmy Joy We corresponded for years. His drive to share what he learned shaped what he gave back to the sport. He emphasised sculling as part of the need to become a well-rounded athlete. The Joy of Sculling Conference was Jim's conduit to educate others in the sport.
03:00 My rowing blog contained articles by Jim. His perspective was unusual - he focused on the blend of mind and body and how these come together to create the Flow State. Hanlan's Spirit was about Ned Hanlan who innovated by lengthening the slides in sculling boats. Rebecca took texts and used the blog platform to publicise books. In 2013 Jim contributed a chapter to the ebook How to stop worrying as a coach. The Quantum Sculler was Jim's deep insight into meditation practice as a way to get into flow state.
06:30 Rebecca describes her Flow State experience in the book "The Greatest Rowing Stories Ever Told". She had an out of body experience - looking down on herself rowing with no consciousness of how hard I was working, delivering surging boat speed.
08:00 Training for Flow can be taught and learned. Listen to Rebecca's podcast interview with Jim https://rowing.chat/jimmy-joy/ The art of sculling is a meditative practice.
10:00 Themes from the extract from the Quantum Sculler. Higher consciousness awareness described by Jim.
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What changes are needed when doing big or small boats - length / inboard.
01:00 It's all about gearing.
How long are your oars and what is the ratio for the outboard to the inboard? Small boats versus large boats. You have to carry your share of the total mass of the hull, riggers and oars. In a single scull you are carrying around 14-17kg. As the boat gets bigger, you carry less mass because it's shared between more people. If you have a bigger boat - you can afford a heavier gearing on the oars.
Coaches try to give each athlete a consistent load to move the boat so you don't have to work a lot harder in small boats compared to big boats. They adjust the rigging to make this broadly consistent.
03:00 So you should be able to rate a similar strokes per minute almost regardless of which boat type you are rowing in. Generally people rate higher in larger boats.
03:50 The span and spread affects the load.
Last week we reviewed the arc through which the oar tip moves each stroke. You want a wider span on a smaller boat (single = 160 cm) but in a quad it may be tighter 159 cm. Sweep spread is measured from the mid point of the hull out to the pin and these will be wider for smaller boats.
You have to be strong enough to move the oar past the fulcrum. A 1k race is around 110 strokes and you need to be able to deliver each stroke to a similar power. For most clubs you will find that sculling oar lengths - sculls will be set at a length of 287 - 288 cm long Sweep 370 - 374 cm. These rigs are what you expect for younger rowers.... and oars get passed around the club and the lengths aren't changed. Masters needs are different from younger athletes. We need shorter oars and sculls.
07:20 Jim Dreher invented the adjustable length oar - the story behind the invention.
Masters are a hugely divergent age and strength group of athletes. Increase the load for younger masters, tailwinds and for beginners. Decrease the load for older athletes or it's a headwind. The more experienced are more dextrous and can cope with a higher load and can rate higher. You have to be able to put the oar in the water at the same speed the boat is moving past that part of water.
How long are your oars and span/spread? How old are you, how fit are you? Rigging for Masters webinar - Volker Nolte has a detailed chart for oar lengths and span/spread for masters. He considers most masters to row on much too heavy a gearing.
If you are older you probably want to decrease your load. When buying oars and sculls the spoon size and shaft weight / flexibility are different options you can choose, Cut an oar shaft in half - the internal diameter isn't spherical - there are more layers of carbon on the front and back edge. This gives more or less rigidity / flex to the oar shaft. The tensional stiffness in the shaft comes from the thicker carbon which is on the front / back of the shaft facing the direction of travel when the oar is square in the water.
Buy the Rigging for Masters webinar and get Volker's oar and scull charts.
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Ways to use your boat rig to get a longer arc for the oar. Simplifying why it works and some key principles.
Timestamps
00:30 Rebecca's new shiny object is a wing rigger mounted gadget to mount a stroke coach and water bottle over your rigger.
Check out the 3Drow website for 3D printed rowing accessories.
Having the oar in the water longer (distance rather than time). Taking the tip of the blade through a greater distance each stroke. Use the principle of the lever to understand how rowing oars and sculls work to propel the boat. Inboard and Outboard ratio is important to understand. With longer levers you need a greater force on the handle to move the oar though the same arc in the same time.
As long as your athlete has the physical strength and power to move the oar through the water then you can use longer oars. There is a point of diminishing returns. The rowing sliding seat was invented to increase the arc through which the oar is rowed through. A longer slide gives a greater arc.
05:00 Does the athlete have the oar handling skills such that they can put the oar in the water at full reach at frontstops so you don't miss water?
Missing water means you have a shorter stroke than you are capable of. Rigging a longer stroke is a good solution for someone who is less skilled in bladework.
Suggest the athlete rows on a longer arc.
A physically short athlete where you want them to have the same oar arc as other crew members. Shorten the inboard and adjust the outboard so their gearing is the same as the rest of the crew.
This might be useful for you to try. Check the rigging diagram from Stephen Aitken - rowing angle changes presentation
08:00 Study the arc through which the rower's arm and oar moves during the power phase. The solid line shows a reduced span (moving the pin closer to the side of the boat). Th length of arc is determined by the athlete's anthropometrics (leg and arm length) and torso (height). A formula to calculate typical arc lengths.
10:00 For small changes of span/inboard this is a useful assumption.
Review the faulty logic - Only change one thing at a time (not always possible as one change affects other parameters)
- Options of things you can change span, inboard, stretcher position, gap between handles at the finish for sculling. Which COULD you change to lengthen the stroke?
12:00 The conclusion that there's only one option that works Reducing inboard and span equally and adjusting footstretcher to keep the handle gap the same at the finish works with increases in all angles - catch and finish. Stephen recommends first reducing the inboard and then reduce the span equally.
Keep oars the same - similar inboards for quad/double and adjust for single. For sweep adjust for eight/four/pair.
What rig should masters rowing boats and oars use? How can clubs set up their equipment to suit as wide a range of athletes as possible?
00:45 I got a pair of mis-matched sculls and so I'm on a rant.... this is easy to improve. Comfort in the boat and ease of use are the most important for rigging club boats. All clubs should have standardised rig across the boat fleet.
Your rig enables you to move the boat in comfort - your torso and legs. Be able to sit comfortably at the boat in the finish. Look for your shins not hitting the deck, hold the oar so forearm at the same height as the oar shaft and at the catch that you can get your hips through the work - at least hips level with the face of the gate. [If you don't know what this is, buy our Sculling Intensive course and learn how to find work through the pin and ways to adjust to suit your needs.]
03:30 Oarlock height and forearm height are related It's important that your forearms are level with or above the shaft and the oar handle. Otherwise you cannot get weight into the hands as you press the handle down.
04:20 Standardise the boat rig
Sculling spread of 159 or 160 cm; seat to heel measurement of 16-18 cm; oars /sculls 286 cm long and 87 cm inboard, maybe longer oars for men or younger athletes. Note the inboards are the same because men/women use the same boats.
Sweep rigging span of 84 cm; seat to heel 16-18cm. Oars 370 - 373 cm long. Inboards standardise from 114 for an eight down to 117 for a pair.
Put tape on the oars with measurements e.g. 370:114 so it's easy to see what the oar is supposed to be set at.
Height spacer washers - put one above and one below the oarlock/gate on every boat. So the oarlock sits at the midpoint above the oarlock to saxboard sill height. So you can easily see if the heights have been moved.
08:20 Shoes with adjustable sizes - we bought ours from Ankaa with velcro adjustment around the heels. Also home-made velcro instep straps for ladies to use larger shoes are cheap to make.
09:20 Spacer Placer tool - if you want the lanyard when you buy it, mention Faster Masters Rowing. Buy from Revolution Rowing
10:00 Oar designs for easy adjustment include Croker's clamp on the button to release and reset the position without needing a screwdriver and tools. Give your rowers autonomy so they can adjust the boat and oars to make them comfortable for their needs.
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I am using a daily monitor app to better understand my need for rowing rest and recovery.
00:30 US Masters Rowing Camp April 2024 includes Rebecca as a coach.
02:30 March 2024 Masters rowing training programs by Faster Masters Rowing
Head race program includes a taper week. The 1k May and June program is for sprint racing. Imposter syndrome in rowing and how to cure it. McGill spine stabilisation big 3 exercises. Technique sequential versus concurrent stroke profiles. Get yourself a program including discount coupon.
06:00 Heart Rate Variability tracking
This tracks the variation between heart beats and is is a good indicator of your state of rest and recovery. How ready are you to do a workout today?
Masters often row on the same rig as they used when younger - clinging onto what we used to do rather than testing and re-measuring your physical state and strength.
09:30 I use HRV4Training app
A daily one minute measure of Rebecca's recent measurements. This is very individual. Homeostasis - my body's reaction to stress and the autonomic nerve system to keep the body in balance. Read the HRV4Training blog post
11.00 HRV case study
After getting a very low score and a red warning on HRV4Training. I backed off my training. I was getting a virus - some was normal body stress, and some was post-training stress. It took 3 days before the HRV score came back to the normal range. A clear indication that the invisible virus had enabled me to recover quicker.
12:30 Medical conditions affect heart rate
One community member had an ultra-low heart rate. Another member has "slightly haywire circuitry" in his heart and knows this affects his HRV measurements.
The HRV measurements are taken by putting your forefinger over the camera light on your phone. It takes a week to get enough readings to set a benchmark.
ull disclosure - Faster Masters Rowing is a brand ambassador for HRV4Training.com
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What is masters rowing like in other countries and for other athletes? We surveyed the Faster Masters Rowing newsletter audience and members of the Masters Rowing International Facebook Group to find out.
Compare this to our previous survey in 2022.
Understand how your movements contribute to the power phase in the rowing and sculling stroke.
00:30 There are many different ways to row - below we share how you can test this for yourself.
Using the legs, back and arms in sequence one after the other.
Start the legs and back at the same time and then adding in the arms later. Blending the overlap between each body part happens in practice so that the power doesn't drop off between each body part.
03:40 Force curve alignment
The sequential movement gives a longer time in the water and a longer duration of the power phase from catch to finish. Simultaneous gives a higher force curve because the power is higher, but it is a shorter curve because you cannot sustain the power as long as in the sequential.
04:55 Legs | Back | Arms Rowing is about the effective delivery of power and recruiting muscles into that endeavour.
Legs - the first part of the movement is from your knee - you push the footplate away so only the shins and ankles move. Initiate the stroke with the legs. Before your legs are fully straight, activate the back. One of the most difficult things to teach is how to keep your legs pushing straight while the back swing begins. Letting the legs drift without adding to the boat speed is a waste of power. The arm draw is also affected as some forget to continue the back swing when they start the arms drawing. Many masters have a good leg drive and arm draw but the back can be neglected.
Based on my experience legs is 65% and back is 25-30% and arms 5-10%.
08:45 Test this for yourself
In the boat or on the erg set up speed measurement using meters per second rather than 500m splits because it's more sensitive to boat speed changes. Row at firm pressure, low rate. Then stop using your arms and see how much the speed drops - then stop using the back and the arms (row legs only). Then do the reverse - do the pick drill and measure your speed as each body part is added into the stroke. This will show you how much of your stroke comes from each body part.
Faster Masters teaches a drill how to improve your stroke. Contact us to find out.
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