So you're going to do CRASH-B or another erg race. We share our checklist of things you should (and should not) do before the big event.
02:00 Erg races coming up.
04:00 The week before your event. You have started the taper recovery week on your programme.
06:30 Practice your warm up every day. Know if it works. When you do your high rate workouts, are you warm and perform well?
Routine and focus avoids distractions. It will calm you down.
09:00 Have a routine for your workout. - Layout clothes the night before. - Pack your bag the same all the time. e.g. water bottle in the same pocket. - Be mindful as you pack your clothes.
17:45 Once on your competition erg adjust foot stretchers and drag factor.
Then the referee sets the race screen. [You may not be allowed to do this.] Choose a drag factor that works for you - do you like to feel more powerful or do you prefer to get more of a high rating/freewheeling feel on the pickup?
20:00 Balance the stoke rate with drag factor to give you the best score.
Rob Waddell [Former world Indoor rowing Champion] chose his drag factor so the drive time in the boat and on the erg were the same,
We are very excited about the new masters events at the 50th San Diego Crew Classic Regatta. Bobbie Smith, the executive director of the San Diego Crew Classic, joins Marlene to talk more.
00:32 In today’s program we showcase the events at the San Diego Crew Classic, new events for masters. The 50th San Diego Crew Classic, is going to be held March 31-April 02, 2023. Entries are already open so there is a lot of interest in this years masters events.
01:05 Bobbie Smith gives us a complete run down on what’s happening with the regatta. including her rowing background and how she got involved with the Crew Classic Regatta.
03:37 The regatta is now three days, expanding to Friday racing, Friday is masters racing all day. Expanded events have been added. Sculling 4x for the first time.
04:15 Bobbie describes the new masters intermediate 8+ classification that the regatta has introduced.
To give masters new to rowing their own event.
Eligibility is you have to have started rowing in the last five years with no prior rowing experience and not have won a major competition. Discussion of the why.
07:10 Discussion: A stepping stone into a major regatta and a chance to win in the event to build confidence and welcome people. They have 5 years of eligibility.
10:03 There is also a new novice Mixed 8+ this year. 5 new masters events in total.
11:24 Description: We are a big boats race, except there is a 4+ for collegiate, so eights and quads over 2k.
Training for 2k for masters.
12:33 Marlene and Bobbie talk about the different approach for a 1k versus 2k.
The start, recovering from bad strokes, the 3rd 500m, how it fits into a winter training goal and leads into the on-water season. Train for Crash-B 2k then shift focus to SDCC.
15:52 Bobbie defines the club events versus the lettered events (A, B, etc) in the regatta. Any club event that has more than 12 entries a medal will be awarded to a winning crew where all members live within 50 miles of the actual club.
Discussion of the club culture; encouraging the club culture. What is the medal called? Do you have ideas? We’ll consult with Rebecca!
18:35 The intermediate club 8+ trophies will be the Faster Masters Intermediate Men’s and Women’s Club 8+
18:30 Diversity of masters rowing and culture, for masters in the Crew Classic there are now masters novice, masters sculling, masters intermediate club eights, and the age group categories up to “H” and “I” Once you get to F+ we will give a medal to every age group winner. Masters are racing into their 80s.
20:23 We are very excited at Faster Masters Rowing that we will be the sponsor of the Men’s and Women’s Intermediate Club 8+.
Rebecca inspired the events.
We got our fingers crossed that it will spread into other major events and reading more events for this group of rowers.
Rebecca has created a forum on the Faster Masters Rowing App (free) for the Crew Classic if you like to part of am intermediate 8+ communicate there.
You need to create a login to use the Faster Masters Rowing free app. https://fastermastersrowing.com/forums-2/forum/san-diego-crew-classic/
23:14 Bobbie: We’d love to have a Faster Masters 8+ out there with the trophy it would be so synergetic!
More information: www.crewclassic.org
Registration is on RegattaCentral.com currently open
Email: [email protected]
There is a live stream Sat/Sun on YouTube, hoping to be able to add Friday races to the live stream. Some top European university crews are coming too.
26:00 Help spread the word. Thank you to Bobbie Smith for being our guest on today’s podcast
When can a crew protest a race result or infringement? It's important to know what is allowed, how to do it and what happens if you are successful in protesting.
02:00 Race organisers can have local rules - e.g. penalise interference and going through the wrong arch of a bridge.
04:00 Roger Milne's story at Rio Olympics where he was umpiring and had to wait to see if the crew was going to protest
06:00 Anne Buckingham know when to protest. There are time limits.
07:00 How to prove you got interfered with? Coxes may run a go pro video which can be useful. Marshalls and umpires don't always see every infraction.
10:00 Dead heating at - Henley Royal Regatta and Luzern If your protest is upheld and you were disadvantaged, the outcome is to penalise the other crew - you won't get a faster time.
12:00 Know your rights - when can you protest and what you can protest. 15-00 Womens Eights Head Of the River Race obey the marshall's instructions. This crew was disqualified BEFORE the race started because they disobeyed. Check the race rules - hearsay may be wrong information.
19:00 Head Of The Charles Regatta you can be penalised before you even leave the dock.
22:00 At the London Olympics LM2X protest was about equipment breakage in the first 100 meters of the race. It was stopped, the breakage repaired and the race re-started
25:00 In the Tokyo Olympics M4- final the British did obstruct the Italians but they didn't protest. It would have disqualified the other crew. Think about the consequences of a protest.
28:00 Has to sit on a rowing seat. This affects your ability to set your body angle. Sit in a pelvic neutral position Your sit bones enter the holes in the seat. If you sit too far back "on your pockets" you have to flex your spine in order to get body angle. An exercise to improve this - sit on the floor with your legs straight. Put your hands on your knees and walk your fingers down your shins.
33:00 Adjustment of your sitting position while rowing. If you need to do this - do it in one stroke.
34:00 Make sure the seat fits you. You can sand out the holes in a wooden seat top to suit yourself. Different manufacturers' seat tops can be switched.
37:00 Custom seat tops - George Sharrow and Carl Douglas both offer these services. Carl suggests using florists' oasis foam to sit on and get a perfect mould of your backside. Comfort helps you sit with a neutral pelvis.
Good stress and bad stress - what they are and how to handle rowing stress | Faster Masters Rowing Radio - the podcast for masters rowing.
One thing to improve masters rowing - Rebecca is asking this question on LinkedIn.
02:00 This Past Week - Marlene met Tony, a faster master from Sherbrook, Canada.
04:00 Good stress / bad stress
A good stress helps you grow , challenges you. Something unfamiliar but which stimulates you to improve.
It pushes you in a positive direction.
Bad stress is too much of a challenge which causes breakdown.
Coach tells stroke "you are responsible for the outcome of this race". Putting athletes into situations which are way over their heads is inappropriate
10:45 Learning to push yourself into situations where you are vulnerable and uncertain is part of the rowing journey
12:30 Integrating new people into the club as an outing plan.
Good stresses - training with incremental goals. Raise the bar gradual.
A more challenging boat balance situation. It was clear we had gone too far so we switched boats.
24:30 When I push off the dock all the bad stresses stay on land. This is a skill. Learn to leave them behind.
28:30 In racing when starts are delayed can you do anything about it? How can you use the time profitably?
32:00 Why does Let it be work best as a stress mantra?
Percentage of people reporting reduced stress from the 3 mantras.
Daily things which impact you in the boat.
Irene's Question:
"Could you maybe talk about how to best behave in an eight to support steering? Some curves are so tight we need to dampen the power on the inside, but do we lean in a direction, do we adapt our stroke length or something? And what about in longer curves where we can continue rowing at full power on both sides but still want to support the cox - how do we best do that? Or do we let her do her thing and just row?"
Techniques for steering in an eight round a sharp corner.
When to take risks with your race plan - what types of risk to choose and when to use them.
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01:00 This Past Week - what we do to advocate for masters rowing. Marlene has been teaching beginners
08:00 Race Plans - these are included free in our subscription training programs. Check the Performance module for 1k and 5k template race plans.
09:00 Mentality for racing - it's individual.
It's process based mentality and NOT results based.
11:30 Racing is 90% mental Know yourself and make a plan to calm yourself. A race is an opportunity to express yourself.
12:45 Your brain will tell you to protect yourself. It will try to keep you safe. In between your thoughts, talk to yourself. Make your mistakes in practice and in trials.
15:30 Racing is often intuitive - build your experience to improve this. 19:00 The four quarters and what to do strategically in each
23:00 Mary Whipple took a risk to let the boat "breathe" Bring the focus back to the boat - not us.
29:00 Taking an extra push after pulling level with another crew. Put them away if you can
34:00 Pull a trick out of the bag for each situation you face.
Perfect races rarely happen.
Marlene Royle
Be prepared to respond to every situation that arises.
Why do trials and tests? Do these have to be part of a masters rowing program?
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https://fastermastersrowing.com/podcast
01:00 This Past Week – what we do to advocate for masters rowing.
Marlene is coaching a camp – why go on camp? How to select a camp.
Situations where rowers don’t want to do a time trial.
But coaches want a measure of fitness.
– race in single sculls
10:30 Are you trying to boat the best possible crew?
What is your philosophy of training – how do you measure progress?
Have the strategy discussion. What do you want from your rowing? Why are you here?
These will guide your boat lineup choices and testing and trials.
14:30 The main tests you can do
22:00 If you don’t want to measure progress, don’t test.
25:00 Do not be afraid of trials.
Mahe Drysdale article “Why do rowers fear the erg?”
The Last Amateurs by Mark de Rond about the 2007 Oxford Cambridge boat race.
Economist article by Mark de Rond - Rhythm and Blues about his time researching the book and how it applies to business management.
This book tries to answer the eternal questions
– How do coaches pick crew lineups
– Why is this crew off-balance?
Seat racing – can you blend your crew to make it go faster than the sum of the parts?
You are competing with your squad to make the lineup but then once you are in the crew, you have to gel to make the boat go fast.
Hi, just wondering what you might recommend for a suitable rest period after finishing rowing season and moving onto preparation for the next season? I just completed the Australian Masters on the weekend. Cheers Sarah
When we write training plans, each incorporates a peak event - whether 1k or 5k. And after a peak, you need to rest in order to re-set your body and prepare it for the next peak.
Typically rowers have two peaks a year - a winter one and a summer one. Although you may have two summer big events e.g. a May and September regatta - these can be accommodated as two separate peaks in our training programmes.
We recommend at least 2 weeks of rest - or just very light training no more than 2-3 times a week for 30-40 minutes. Get that rest in!
Try something different e.g. swimming, running, cycling, go to a yoga class - take your focus onto something you don't normally do or need to improve e.g. flexibility. Or volunteer to coach a novice over this period - you'll be sitting the boat for them and not working very hard.
Maybe have a deep tissue massage with an osteopath to also re-set your limbs straight and as mobile as possible. I love this personally as it helps me to feel realigned. Plus it takes a couple of days to recover from being crunched and massaged!
When you come back into training, start gently and slow. Could be you do 50% of the program for the first 2 weeks just to ensure you don't get blisters, don't get over-tired and reacquaint yourself with the boat.
What are your considerations for selecting the crews and getting the right people into the right seats?
03:20 This Past Week - what we do to advocate for masters rowing.
What does each crew need? Stroke, bow, designated caller and the 2 seat is your thinker
Where to sit a newcomer in a rowing boat crew.
16:00 Type of practice
Select crews depending on the workout plan
Do race lineups for key races and for practices.
What are your priorities over the season?
You won't peak for every regatta
Select your boatings / events which will be priority
Diverse crews when a long way from the peak event.
Do split sessions with 2 crew lineups in one practice.
24:00 Be practical about groups of 2 and 4 athletes.
Group people into 4s and then split them into two doubles. This makes the day structure easier to consider.
28:00 Heats / reps / semifinal and final all in one day is a lot of races
Or are you racing straight finals / divisions?
Know the likely number of races for each event
31:00 Picking crews - loaded /stacked boats we want to race
I don't advocate picking events based on "weak entries". Race your strongest crew in the events you want to do.
34:00 As a team boat rower - challenge yourself in a new crew or in a 1x -think of it as a new experience in your rowing life.
Stroking out of your comfort zone is a must to reach higher limits as an athlete and there is no better place to execute than on the race course.
Until you have tried something beyond your competence or skill, you won’t know you can’t do it. And the converse could happen, you find that you CAN do it.
But to avoid flying and dying in a race or going out too easy you need to be able to judge your effort. There’s nothing more disprirting for the racing athlete to sense the field moving away from you, meters ahead of your boat.
You can “even split” your race. This is where you hold a set pace through the four quarters of the race course. Or you can “negative split” where you start slow and build up speed until the finish. And a third way is to “positive split” when you start fast to claim a big lead and then slow down to save energy yet hold off other crews.
Pace judgement is learned from repeated races. There are plenty of objective measures to rely on: stroke ratings, splits, or heart rate but one of the key measures is purely subjective - how you feel.
Consider pacing in part like your internal hazard score. You weigh what you are experiencing in the moment against the amount of the race still to be completed. If your calculation is too large you risk slowing down too early if the pace of the other crews increases - here your hazard score is high.
The hazard point usually peaks in the middle of the race when there is some sense of relief that the event is more than half over. As the remaining distance decreases, stroke by stroke you can compare the advantage of increasing your pace versus fatiguing before the line.
The risks go down as the race goes on.
At the halfway point most rowers will tend to increase speed sensing the home stretch but to gauge your effort even better try using set distance markers or simply counting strokes in your race plan to give you feedback that pinpoints where you are each meter down the course and helps you fine-tune your output.
Remember without taking risks you’ll never know how fast you could go.
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Converting those erg watts to more boat meters per second demands a plan. Get more out of your stroke without more time on the water. Today we are going to show you how to sync your technical focus with your fitness and mental training.
Based on one racing peak per year, divide the year into these three training phases each with its own focus and demands.
Your rowing year plan begins with the general preparation phase is approximately seven months in duration. Work on creating a solid foundation of stroke elements. The core stroke elements are drive initiation, mid-drive power and recovery. Use drill work to kick off each workout by choosing one exercise as your focus. Then incorporate the drill learnings into steady rows. Emphasize improving weak elements, defining new movements, and solidifying these movement patterns.
The specific preparation pre-competitive phase is two months long. Hold gains made thus far. This is the period of highest physical stress. Your goal here is to maintain your movement pattern or “form” while training with high levels of lactic acid present in your blood while in a fatigued state. You need high levels of mental concentration to complete each workout.
When specific preparation shifts to the competitive two months of the season, turn your attention back to technique in order to sharpen your racing skills. Clean up your movement patterns on the erg or bladework in the boat at high tempos. Focus on refining your start sequences and practice stroke transitions from the start to the mid-race pace regularly. Polish the best aspects of your stroke and build your crew’s confidence. This is not a good time to make major technical changes because of the lengthy time it takes to neurologically ingrain a new movement pattern.
Once your season has ended, a one-month transition period is the time to address physical limitations that affect your technique. Then the cycle starts again.
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