The joy of elite rowing is tough racing, close margins and interesting racing plans. For masters, there are lessons we can take into our own practice.
We welcome guest Grant Craies who writes the programmes for Faster Masters Rowing subscribers.
Do the basics well Watching crews from different countries who may row differently stylistically. Despite this they all row the basics extremely well such as blade parallels are accurate, height off the water is the same, they square up at the same time. They are very consistent with these at low ratings as well as when racing. They always look unhurried with their movements. To achieve this you have to be accurate with movements which creates time in the rowing stroke. These athletes have extreme physical capacities compared to us. But we can bring diligence and practice to doing the basics.
Making the boat go faster with a "move" especially in the last 10% of the race affected the outcome. The positions the crews were in at 1500m weren't the same as at the finish line. Fitness is a component of this they would have practiced making pace changes in training. The crews must know how to effect the change and what the call is to do it.
Within the Faster Masters Rowing training programs is a change of pace during a workout to help train us as masters to be able to do this.
The Romanian womens 2x were doubling up into the 8+. They tend to race from the front. In their semi-final they didn't do this - racing in the pack. After 1500m they sprinted hard to win the semi final using the change of pace in the final stages. In the final they tried to do the same thing and couldn't overtake the New Zealand W2x who won the event. Their opposition would try to counter the change of pace because they had seen it happen before. They created a buffer between the NZ boat and the Romanian boat.
It takes around 2-3 strokes before you get a real response from your boat speed. If you can get 5 strokes on another crew before they realise you have changed your pace it may gain you a bit. The opponents have to both match your change of pace and make up the distance you already gained - going significantly faster than you to win the race. It is easier to be in front than to play catch up. You take a risk by sprinting early.
The mens pair race - the British crew were leading by a few feet over the Croatian pair. They countered the push the Croatian Sinkovic brothers did. Coming up to the line the British crew caught water and this slowed their boat. There were only 2-3 strokes left in the race and that was enough for the Sinkovic to win. You have always got to keep going until you cross the line.
20:00 Van Dorp versus Zeidler The change of pace in the mens 1x came from the unaffiliated Belorussian who overtook the Dutch Van Dorp. This race got delayed to after the eights because a bus from the Olympic Athletes Village had broken down and the Belorussian was on the bus.
22:00 Have a contingency plan Things happen. The starting boot failed in one lane and forced lane changes. Know what you are going to do if something happens. This affected the timing of everyone's warm up and pre-race plans. Adjusting your plans to suit the new situation and then execute your race well. Can you filter out the things which are unexpected and re-focus on the new reality.
25:00 Know what is within your control and what is outside your control. Mental training and practice can help you learn not to react negatively when things change. Stay in the zone and produce a great athletic performance. We saw people doing catch drills, legs only rowing, finish drills in their practices after racing was over. All the crews were very careful on the recovery - they were doing nothing to disturb the boat while rolling up the slide.
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https://soundcloud.com/rowingchat/lessons-from-paris-olympics
London RC won the British Masters Championships Victor Ludorum prize in 2024. We talk to coach and captain James Sexton-Barrow about their approach to training, racing and organising their masters squad.
01:00 The plan to win the trophy began with a tracking spreadsheet.
02:30 The common goal for masters at London Rowing Club - it's a very big club membership with 100-120 rowers. The vision to win the trophy started after the 2023 event. The rowing sub-committee set the goal in January.
05:00 There are many sub-groups within the masters membership with their own objectives. A kick-off meeting brought everyone together. The club's founding was about winning at Henley Royal Regatta. We can all do this and get our photo on the wall next year.
We have a limit to number of boats and trailer space - the logistical challenge was addressed early. Also members expectations were managed as all fours had to also be quads to save trailer space. [The regatta does sweep one day and sculling the next.]
Shared goals meant members had to do well in lots of events across a broad base of individuals. Time was allocated to crew boats and balanced against individual goals for the collective goal.
11:00 The members age from masters A but the youngest category race offered in BMRC is B. Crews had to be averaged out to accommodate younger members. Ages from 28 to early 70s took part.
Everyone was happy to mix-and-match. Most people did 3 races over the weekend.
Most crews were in championship age group racing, a few did intermediate category events.
Henley Masters Regatta and next year the Banyoles World Rowing Masters Championships is a future focus. We would like to retain the trophy in 2025 too.
The Olympic Games are the pinnacle of achievement in rowing. Once every four years we watch the world's best crews and we see spectacular performances.
Masters may think that because this is elite sport there's no relevance for us - I disagree.
I was privileged to watch every day of the Paris Olympic Regatta and here are some observations about the regatta which I believe masters can apply to our own rowing.
Changing pace is a really useful skill for masters to have. Incorporated into the Faster Masters rowing training programs is interval work. This is one way to train yourself and your crew to acquire the skills to be able to change pace. An example is below - taken from our 5k program. By increasing the rate for a short period from stroke rate 20 to race pace (which may be 26 - 32 strokes per minute depending on a master's age and what boat they are in) enables you to work on ways to dramatically change the boat speed within a few strokes.
Download two sample training programs to see for yourself.
Ever since the 2007 movie, we've started bucket lists for everything. Now it's time for you to plan your rowing event bucket list.
Resource: Download a masters rowing program sample free.
3 Value Bombs
00:30 Things we are going to do in rowing before "kicking the bucket". The Faster Masters Rowing self-guided training plan to help get you fit, faster and the confidence you're doing the right thing in your training. How to train as we age - masters rowers are not the same as youth rowers. If you train three times a week minimum, this program may suit you. Get a free trial download masters rowing program.
03:30 If you already have a program and want to read the articles we write on topics of interest to masters rowers, buy the monthly Masters Rowing Magazine.
Bucket list rowing is about doing things that are special and have value to you. Andrew Turner suggested this episode. Row on famous waters - places which are renowned in the sport of rowing. Row on Olympic courses - Sydney, Munich, Paris, London. The Assault on Lake Casitas by Brad Alan Lewis tells one story of the 1984 Los Angeles Olympics.
The well known Henley Royal Regatta and Head of the Charles are well-known. These can be hard to get entries in because HRR does not have masters events.
Row on the same course in different events like Henley Masters Regatta - a 1k event in July. The London Veteran Eights Head of the River Race is on the Boat Race course and run in March each year. Australia's Head of the Yarra is the premier event in the Southern Hemisphere in Melbourne each November. The Amsterdam Heineken Regatta is uniquely over several different race distances.
Touring Rowing races include the Tour de Lac Leman (around Lake Geneva) and is over 100km long. Also consider the Canal du Midi in France touring event.
What about getting a session with a famous rowing coach? Some join camps which you can join. Best Rowing Books
Troy Howell, Volker Nolte, Marlene Royle, Jim Dietz, Al Morrow - all well known coaches who work with masters.
13:00 What bucket list trip would you enjoy? Ireland with the Tribesman Head and a driving holiday afterwards. Meet rowers from a famous club in your own country - Capital Rowing Center in Washington DC.
More Bucket List Events
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A reader asked me how I manage to stay warm when racing, especially if it's raining.
Out of interest, how do you cope and what do you wear as in gloves, socks, thermals etc for racing in cold temperatures regattas, like in Tassie, expected 1-3 ℃?
Louise, NSW Australia
Here’s what I did this past weekend rowing in Wanaka, New Zealand (early morning 2 degrees, high of 15 with a wind chill too).
I layer up, big time. I pack 3 changes of clothing per day of the regatta.
We were wading out into the water to wet-launch our boats into the lake. I am bare foot, have my warmest leggings on; socks in my waist band. Get in the boat and put the waterproof socks on first (before fixing up so my feet start to warm through).
I wore four layers on my torso - silk undershirt, t-shirt, thermal long sleeve and a waterproof jacket. I had a neck warmer (half fleece, half cotton) and a beanie hat too.
For my hands, I have shooting mitts which are sheepskin but leave my palms open to the oar handles. Those are fine most of the time…. pogies don’t keep my hands warm, I’m afraid. And if I get wet I always change my clothing so I stay dry on land, even if it means putting wet clothes on to go out to race.
Have many layers and take them off to suit your needs on that day. Our check list for winter rowing:
There’s a balance between clothing that is too tight and too loose which a rowing-designed garment should get about right. Too tight and it restricts your movement. Too loose and it flaps around or gets caught in the slides.
Your first layer should be all about keeping dry and not allowing the sweat to linger on your skin. You want it to evaporate as quickly as possible in an action referred to as ‘wicking’. The layer should be thin and snug. Don't wear cotton in winter because it doesn't wick and you get very cold wearing wet cotton clothing.
The second layer is about insulation – keeping your body warm while still allowing sweat to evaporate. A great fabric choice is lightweight fleece or wicking wool.
A sleeveless vest or gilet is a good option, especially if you are wearing a long-sleeved wicking shirt underneath. You can also opt for a full-sleeved top in fleece. Lightweight and medium weight fleeces are good options for rowers.
When choosing your insulation layer, you should opt for clothing that has a partial or full zip. The zipper allows you to open up the vest or the top slightly if you find yourself overheating and allows air flow.
Your final layers should focus on being as lightweight as possible and also be waterproof and windproof. If you choose the first two layers correctly, you may not need the third layer at all times. The idea is to only wear the third layer if the weather requires it – heavy winds, extreme cold, or rain.
While these tips will keep your core body warm and protected from the elements, winter also forces you to think about your head, feet and fingers. Cold weather means blood is mainly flowing to your torso in order to protect your internal organs. This leaves your toes, fingers, and head vulnerable to the colder air.
Select garments from the same insulating fabrics you used in your second layer. Although you can’t always change shoe size, check the thickness of your thermal socks with your rowing shoes to ensure the material doesn’t make them too tight. When choosing gloves, opt for something that provides proper grip to ensure you don’t get blisters. While gloves, good socks and a hat are generally enough, you might want to add a hood or neck scarf tube to cover your neck and prevent draughts.
In competitive rowing, where the margin between victory and defeat is often razor-thin, athletes relentlessly can gain an edge by training their mind. Most rowing coaches emphasise physical conditioning and technical finesse, neglecting the significance of mental preparation. One potent tool at rowers' disposal is visualisation—a practice that involves mentally rehearsing race scenarios and techniques to enhance performance.
To harness the full potential of visualization, rowers can follow a systematic approach.
Begin by finding a serene environment conducive to relaxation. Sit or lie down comfortably, ensuring minimal distractions. Close your eyes and focus on your breathing, allowing yourself to enter a state of deep relaxation.
With a calm mind, vividly visualise yourself in the setting of a rowing race. Picture the boat beneath you, the rhythmic sound of oars slicing through water, and the camaraderie of your teammates. Engage all your senses to create a lifelike experience—feel the surge and sway of the boat, hear the commands of the coxswain, and smell the scent of the water.
Learn how to do a guided visualisation from expert coach, Jack Burns in this paid webinar. Jack is an expert in using your mind to support your physical training.
Now, proceed to mentally rehearse each phase of the race, starting from the pre-race preparations as you rig your boat on the land and collect your race number. Visualise your body warming up as you approach the starting line marshalling area. Imagine the surge of adrenaline coursing through your veins as you back into the starting gates. Control your breath to calm yourself as you come forward ready to do your start. As the race commences visualise yourself executing the perfect stroke from the catch to the release when you settle onto the mid-race rate.
Pay meticulous attention to detail as you visualise your technique. Envision your body position, the angle of the oar blade, and the power generated with each stroke. Visualise the boat surging powerfully through the water, propelled by the synchronised efforts of your crew and add in the pushes and technical focus points which best help you.
As the race progresses, encounter and overcome potential obstacles in your mind. Visualise adverse conditions such as wind gusts or competing crews edging ahead, and envision yourself responding with resilience and determination. Maintain focus on your goals, visualising success with unwavering clarity.
Throughout this process, affirm positive thoughts and emotions. Visualise yourself crossing the finish line triumphantly, basking in the glory of victory. Embrace the sense of accomplishment and fulfilment that your peak performance deserves.
Consistency is key in mastering visualisation techniques. Incorporate visualisation into your training regularly, dedicating time to mental rehearsal. Over time, you will refine your ability to visualise with greater clarity and precision, enhancing its effectiveness as a performance-enhancing tool.
Coaches and coxswains play an instrumental role in guiding athletes through visualisation exercises. Provide structured guidance and feedback to athletes, helping them refine their visualisation skills and integrate them seamlessly into their training routine.
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.
Join our community and get our exclusive Faster Masters Rowing Magazine, packed with tips, techniques, and inspiring stories. Includes four new articles monthly.
