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.
Buying rowing training programs online - making your decision.
01:00 A customer writes
"I have presented the options to our club & pushed heavily for the program. There are some very vocal people who feel like there are robust free training plans online Some suggest we reuse our plan from 6 years ago and that would suffice for our purposes. It’s more of an uphill battle than I expected. The next step is for people to submit their own recommendations for our committee to consider. Once that’s done, we will put it to a vote. People are just very largely against paying for a plan and think that we have enough talented, intelligent people on our team to put something together that’ll be good enough. We are a recreationally competitive club with no real desire to progress beyond that."
Committee member for masters rowing group
Is this a situation that looks familiar to you?
02:00 Our challenges are often similar but local situations have nuance.
If you're athletic, and well-trained, aged 40 or less You will have no problem using free online programs written for 2k racing.
Men and women cannot do the same program because our physiology changes through the decades.
Try a sample of the Faster Masters Rowing programs sign up free here.
05:00 When buying a training program, speak to the person who has written it - ask about their experience training masters.
Do they have a good understanding of masters physiology? The diversity of people from beginners through returning rowers.
How to deal with adult novices, rigging adjustments, general adaptations for masters to row in comfort?
06:30 Broken Oars Podcast reviewed online training programs including Faster Masters Rowing.
The review is from the point of view of any athlete. This is what they said about Faster Masters programs.
Good reasons to spend money on a specific program for 1k racing. This program takes you there quite quickly - it has one week of training (specific preparation with a taper week). You get 7 days of training which you repeat each week and then move into the taper week before the regatta.
As you get closer to the race, you need to practice distance in meters, not minutes of workout. This workout is focused on 500m, 750m and 250m workouts aligned with learning the race distance within one workout.
This is a GOOD Training program for one thousand meters, I found it hard to get my training right for this distance.
11:30 Feedback we gave to Rebecca Caroe - the price could be increased to include a consultation - or to buy a consult on its own to get individual coaching suited for yourself.
Buy coaching from Faster Masters Rowing - buy time and expertise in the technique review service.
13:00 The full Faster Masters program offering is currently US$39 per month [2023]; it also includes gym strength and conditioning training as well as 4 articles on technique, peak performance, rowing lifestyle and a bonus.
Coaches can buy these programs in a Word doc format so you can edit them and adjust to your own situation.
Our offer is 100% refund if within 14 days you aren't fully satisfied. Keep the program as our gift for you.
5 dos and don'ts for. crew alignment… when to coach the whole crew versus coach one individual.
01:00 When in a mixed ability crew it can be challenging, especially if you think you're the least experienced. Working on one thing for the whole crew at the same time created common endeavour in the boat. Whole crew coaching creates a singular focus. Five situations where there's an advantage of picking whole crew or individual coaching.
We all do this every practice - the outcome we want is to refresh our memory of the movement and to be warm enough to do the workout. I need the warmup to activate muscles and get into the rowing stroke pattern. This is best done with a coaching focus on the whole crew.
Focus points - these help each person to check their own movement and technique in one area of the stroke. It brings everyone together in one point of the stroke cycle and creates alignment. Try using these in your next workout. First create a common understanding of the static positions in the rowing stroke.
When doing them for the first time, it's important this is done by the whole crew, practicing together. Do the drill 3 times in a workout so the crew learns it fully and is confident executing it.
Join the Older Athlete and Aging webinar
You already know how to do the drill this is the moment to move to an individual focus. Are we all moving in the same way? Check they are doing the drill correctly, that they are moving in time with the rest of the crew.
Tell the crew how to make the change, not just the change you want made. This can help everyone to do the movement in the same way. Example how to get blades closer to the water before the catch. For regular crews, you may already had agreed how to do a drill or movement - so this may not be needed.
This is a whole crew focus situation where a common mental focus is needed and helps the piece to be executed better. A call to focus on one part of the stroke is good as the crew all does it together. Keep 10 strokes between every focus call, ensure the crew had done the focus you called. It's the only thing the crew is trying to do together. Exception is to call it a second time if the crew doesn't do the change you called.
Take a technical focus into a hard work piece is an opportunity for individual focus. It's harder to do the change when you are under pressure, in a more challenging situation. This helps create more alignment in the crew.
Talk about what happens after the workout - did the changes work? Was it more effective to do individual or crew coaching?
You've done the race. What happened? How to decide what could be improved. And what to do about it.
03:00 What we can do to improve our head race performance, Race review - what happened in the race. Look beyond just the race course. Consider the 24 hours beforehand, what you did well to prepare for the race. 10 things you did really well so you can repeat that in another competition. What could have been better?
05:00 Review photos and video of your crew and race - ask friends and family to share. How did you steer every corner? What made you anxious or frightened? When we came close to another crew people turned their heads to look, someone yelled, we lost our rhythm and balance.
Good race results come from many small gains.
Get the free ebook about aspects of Head Racing ebook.
When someone not so good happens ask yourself - Could I have anticipated this? - What you could have done to change it - What are the unexpected things that happened to your crew? - Have a response that you've thought about for these situations.
10:00 Write down the things you did well and the things you need to improve.
Think through scenarios - Marlene's sculler lost his oars because someone took them by mistake.
Being well-rested helps your concentration and focus. You will make better decisions and maintain your focus if you're rested. Focus is key.
Hear what happened to them, what they did to respond to situations. Learn from their experience. Use pens on a table to illustrate where crews were positioned and how they moved as the situation developed. This helps give you a visual memory of the situation.
14:00 Mentally you can practice putting bad strokes behind you and not worrying about them. Focus on the upcoming strokes, not what has passed. Train yourself to stop thinking about what was bad.
Couching something in negative terms "don't do this" gives worse outcomes than using positive terminology "do this".
As you become a better competitor you learn how to recover from bad strokes better. Know what you need to do in order to refocus and get your head back in the boat.
The final parts of your head race preparation including essential pre-planning in advance of race day. Tapering, travel and using borrowed boats.
02:00 Tapering
The training program volume is reduced so you are rested and ready to race. Faster Masters Rowing programs always include the taper. It may feel weird because you're doing much less training and you are less active than normal. Take precautions to not catch viruses.
04:00 Book on tapering
The timing of your rest day is the critical factor for creating a peak. The opportunity exists to over-rate in your practice because you are rested. This mimics the adrenaline boost you will get on race day. 07:00 Rebecca's best peak ever.
08:15 Travel - do this either early or late for timezone changes.
Your bodyclock adjustment is one hour per day. Arrive and race within 48 hours of arrival or wait 8 days to get into the timezone before your big event. Seek comfort during the travel - reduce stress from the environment around you. NSAID - a herbal remedy to aide sleep.
Rebecca likes to check the boat ties; all nuts are tight on the boat, the riggers and footstretchers. Use electrical tape for anything you think needs protecting. Tape riggers together and place blades tip down into the trailer so they nest together with the ends pushed against the hard edge of the trailer box to avoid wear patterns. Her single has a padded cover which is also made of UV resistant fabric. Tie on your boat yourself so if something goes wrong it's on you not someone else.
15:00 Using borrowed boats Be prepared when you arrive to adjust that boat. Take measurements off your boat at home. Span, spread (top and bottom of pin), height from seat top to bottom of shoe heel, oarlock sill to seat top. Measure to the same place (seat high or low point - be consistent). Know your pitch on the oarlocks, the oar length and inboard. When hiring boats the type of adjustments allowed are footstretchers and oarlock heights. Take your own tools (metric and imperial), pitch gauge, an adjustable wrench (spanner) and a height stick. Expect to have to change a few things.
18:00 In emergencies an oar can be used as an alternative to a height stick.
The Spacer Placer tool for height spacer washers can be bought Velcro shoe straps to wrap around the outside (home made) for when the shoes are too large.
Free head racing ebook
Pre-race nerves diary week 5 Casey McKenna
Head race taper versus rest article
Travel, tapering and using borrowed boats podcast
It's head racing season. Staying focused on the power and technique during a race. What are the best race plan calls to manage fade.
Everyone needs this focus - you will get tired during a race. Working with crews who haven't practiced together (throw-together crews). Discussed in Coach Mastermind Group Understand the language - have a common understanding and agree what calls mean and how to do the changes.
How to deliver power in the rowing stroke. Marlene likes a really steady pressure on the blade or good leg drive acceleration to build momentum and swing. Swing is a good call. Rebecca likes to stay longer on the legs and delay the back swing so you can keep the blade in the water a bit longer and make the swing more dynamic.
Ask the crew - is there a word which clicks for them the "mantra" word that works. The words you choose need (initially) to explain how to do the movement. This is useful for novices and crews who aren't used to rowing together or are from different countries where conventions vary. A short call allows you to make a quick change within a few strokes.
08:00 Power push
When it ends focus on rhythm to maintain power - avoid extreme changes in power. Efficiency is a nice call - back off 1% on power and focus on your movements with no extraneous movements.
11:45 Technique calls to keep as steady a pace as possible. It helps if you have some things you have practiced together. One technical call is - stay tall at the finish to keep blades buried, or a good balance and set can be called alternating with power calls. Marlene finds a focus on clean releases helps the rest of technique to stay together and good.
14:30 How to do this in a single scull.
Practice to develop your plan and your key focus points.
Elite rowers continuously observe how you are rowing; how the boat is running relative to weather/wind and then you "pull a trick out of your bag" to respond to what's happening. Then observe again and adjust. Be flexible and adaptable to the situation. Front of mind compared to back of mind thinking.
20:30 Calls to manage fade - learn personal pace judgement. People are often too conservative and it's rare for people to blow up. The simpler your calls, the better as you get tired.
Learn how to be hard on yourself - in the first half of the race you probably won't be tired until the second half. And you get more energy as you sprint to the line. Manage the "sag" in energy so it's as little as possible. Our Faster Masters programs teach this with repeats of distance/time because these teach pace judgement.
23:00 Expect the fade to happen and to feel uncomfortable - train yourself to handle discomfort and hold it together. Your fitness training is important. A technique focus on bladework is good as it disturbs rhythm if it's not good. Have self-talk ready to keep your focus.
What motivates you? Club rivalry, improved time. I couldn't have pulled one stroke harder without losing my power / bladework / stroke rate.
26:00 What's your goal for this race? I did the best on the day is your ideal outcome. Some days you race better and more consistently than others. If you race without a taper this may happen. Over time you will race better.
When you are tired you're not very objective. Rebecca loathes hearing "I can see the finish line" it's not encouraging. Marlene hates "looking good" - that's not enough. Cox should tell then what we are doing well right now. There's always something you can improve. Most crews want to respond and perform for their cox. Ten strokes to the finish line when mis-counted it's awful to hear "four more". Always over-estimate. This leads the crew to get frustrated.
Times when you can lie to the crew - when the crew cannot see what you can see. They can't verify your words. "Half a length to catch another crew" - a good example. An excellent cox can identify what every person needs and their focus. Get specific, it does not need to always be whole crew calls. Rebecca likes bow pair to get catches in early because the rest of the crew can feel this and add to the change.
Free head racing ebook - 8 articles of interest for you.
A special podcast episode by Jim Dietz.
Watch expert coach and serial HOCR winner, Jim Dietz explain how to position your boat for every turn, bridge and hazard on the Charles River course.
Watch Jim Dietz speaking one the needs of older athletes in the winter months at our Older Athlete and Aging conference (pre-recorded).
One percent gains for racing (pre-recorded) - an expert webinar led by Greg Benning, serial HOCR winner, on how he assesses all aspects of his rowing to make small gains in multiple areas.
Watch Jim Dietz speaking one the needs of older athletes in the winter months at our Older Athlete and Aging conference (pre-recorded).
One percent gains for racing (pre-recorded) - an expert webinar led by Greg Benning, serial HOCR winner, on how he assesses all aspects of his rowing to make small gains in multiple areas.
With Kim Degutis (Riverside Boat Club, Cambridge MA) and Heather Franklin (Orlando Rowing, East Arm Rowing, NY).
02:30 Coxing a four compared to an eight. Heather - coxing a four (front loader) you can't see behind you. My bow seat is an extra pair of eyes stroke telling me if a boat is coming up behind and stroke seat communicates with other crews. It's great for picking a point beware knowing how wide your oars are because you can't see.
Kim - the eight has a bigger engine and you can see your rowers and help them with technique calls. The pivot point for an eight is like pin a tail on the donkey - it turns differently from a four because it has more mass to get around the corner. Setting up a turn in an eight is easier for visual acuity.
06:30 Bow loaded four gives a different vantage point. The rowers partially obscure an eight's coxswains view. The eight is the "dump truck" or "freight train" of rowing boats. In a four you have to trust the rowers behind you - you need better boat feel to cox it skilfully.
Filling the time can be scary. At the start focus on the rhythm in the boat and steering "inside the gunwales" and to get a good start. The middle section of HOCR is setting yourself up well for bridges and making moves between crews. Overtaking comes later and when the crew gets tired I focus on good technique, rowing smarter not harder and ending with the sprint to the finish line.
I can hear the wheels really loud I know they are digging into their seats and the crew isn't floating up the slide. I freeform some motivational calls for rowers specific to them to prevent them zoning out. Or do a silent 5 or 10 where I listen to the finishes - that makes the rowers realise I'm silent and they need to focus.
13:30 Kim uses landmarks to structure the race. She brings to the focus onto splits, or a technical point to get the crew out of their heads and to feel the flow. She focuses on little bits on the race course. 15:00 Help the rowers to not focus on their pain. We work on this in practice you are a psychology coach.
16:00 Working on 2 modalities - prepare them for what's coming up and at the same time get them to stay in the present to make this a good stroke. The cox is part pilot, part jockey. In a head race pilot is a good start. Heather moves between these two modalities but it depends what's happening around you.
Lean into what you hear at practice from your coach. Those things being worked on will be useful in a race. You can't do power 10s all the time. Get more tools in your toolbox with things the crew has practiced. Also know your race packet (joining instructions) so your crew don't have to think. Kim's advice is to re-learn key words the coach uses - don't beat the crew with endless power 10s. Know the major landmarks and have a plan for the technical calls around the landmarks. Look up under the bridges as you may get into a photograph!
21:30 Tips for motivating
Heather reminds her crew that there is 100 years of experience in the five of us. We have done the work. We are no less qualified for the race than the Olympians in front of us. Marlene believes that training year round takes a crew to a whole other level. Kim's motivational calls for the main is team-specific and situational. It depends on the crew's culture and needs. No two crews are the same. A good cox dials in to their crew which is the difference between coxes who only steer the boat.
Get our ebook on the Ultimate Guide to Head Racing
25:00 Communicating to the crew how to mentally prepare them to row the distance.
Heather says the training has to be there first. We do time trials on our local water and a "ghost race" the crews we are racing against. I pretend we are at the race, I do all the bridges. I practice doing crazy turns and passing crews. I make it as realistic as possible.
Kim says imagine your arch rival crew in front of you. The cox on land tries to find videos of the race and learn the landmarks from the race map so you're prepared to give the crew an additional kick on the chin if needed. If you need to be the "bully on the river" if you aren't rubbing then you aren't racing. I like to make them hurt if they want to pass us. Have the discussion on land first. I sometimes tell them 'the beer is getting cold on the finish line' and 'there's an ambulance waiting for you'. Anything can happen, people will not yield but whatever happens, I will talk to you as we go down the course so you are aware.
Marlene says practicing screwing up and coming back from it.
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