Why do trials and tests? Do these have to be part of a masters rowing program?
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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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Looking for the right training recipe to boost your results this year? Race pace workouts are a key ingredient for boat speed. Your conditioning is going to improve through the season. In the early weeks develop a solid base of fitness and technique where you stick to lower intensity workouts until you feel your technique will tolerate nudging up the rates. For practical purposes, let’s define race effort as the best pace you can row while maintaining your technique, efficiency, and boat feel.
The key to rowing race simulation workouts is to focus on the race effort versus the pace (rate). Trying to push the rate too high too quickly at the beginning of the season can cause overtraining, fatigue, and be deadly to your technique efficiency. Plus, early in the season, it may be difficult to know exactly what your race pace will be for your peak regatta. So row according to how your body and boat feels. Keep it “comfortably hard” with good rhythm, bladework, and run. If your slide catches on fire and your stroke gets ragged you need to gather your technique back together and pay attention to moving the boat well before trying those higher rates again a few days later.
Begin by adding “speed play” sessions into your weekly programme. Speed play includes short bursts of 10 to 20 strokes at race intensity interspersed within a lower stroke rate row.
For example, row three 20-minute pieces at a base stroke rate of 18; every four to five minutes include an acceleration of 10 to 20 strokes at the best pace you can row while maintaining good technique.
Next, you can include a session with more structured high-rate strokes such as three 20-minute pieces with the first 10 minutes rowed at a base stroke rate of 20-22 and the second 10 minutes rowed alternating 10 strokes at race effort then 10 strokes at your base rate. Pay attention to keeping a sharp rhythm and bladework when you make the rate transitions.
The next stage is to include longer segments so build up to three 20-minute pieces that alternate four minutes at a base stroke rate 18 to 22 with one minute at your best rating. When you feel you are ready for longer intervals start to progress the length and rates of your race pace sessions. Your body will naturally adapt over time as will your rating and boat speed.
Tell us what ratings work best for your crew and share on our Facebook page.
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Marlene talks to Hans Brunner and Dean Smith about erg racing. Dean Smith's indoor rowing world record at 95 years old
00:00 Introduction
01:35 This Past Week - what we do to advocate for masters rowing Erg Racing Webinar announcement
03:00 Welcome to Hans Brunner, 71, and Dean Smith, 95, training partners
03:25 Hans tells about his rowing background and about being part of the first generation of masters rowers
08:30 The formation of their current erg training group
09:30 The importance of motivation from the group and having accountability partners
13:13 Dean Smith introduces himself
14:25 Dean started rowing at 80 at the Rocky Mountain Rowing Club
16:05 Dean tells about his first on the water experience in the boat, racing, and international competition
20:15 How Dean started erg racing
21: 55 Preparation for his world record row at the Huntsman World Senior Games
24:50 Dean trains every day; likes high intensity work
27:40 Dean’s warm up and how he paced his race
31:40 Importance of discipline in your race
33:50 The toughest part of the race
35:26 The start
36:55 Getting ready for Crash-B’s next
37:25 Dean’s tips for longevity in training
40:50 Importance of individual goals
42:20 Dean say coaching is key
42:45 The importance of rest
44:10 Dean says he is still learning at 95
Dean's record
Huntsman World Senior Games
(Indoor rowing results)
Oct 4, 2021 To Oct 16, 2021, St George, Utah (USA)
Hosted By: Huntsman World Senior Games
Dean Smith: First place, setting a new world record by more than 30 seconds in the 95-99 year-old lightweight men 2000m event, which earned him the Overall Championship award. In addition, Dean won gold in the 5000m event, held the previous day.
How to plan your rowing season
- when to peak
- how racing contributes to peak events
- winter / summer racing
- what to work on for fitness
01:00 This past week - Rowing Canada Aviron safe sport webinar.
British Rowing strategy
https://www.britishrowing.org/2021/11/have-your-say-british-rowing-strategy/
Karapiro Rowing are seeking a Board chairman.
03:00 Best wishes to the Canadians affected by the recent storm and flooding
You are gearing up for a big performance. When you peak you want to be as rested and prepared as possible.
The taper period is longer, if your training volume is high.
7-14 days before the big event to allow recovery and attain a fully rested state.
11:00 you can do 2 to 3 peaks per year.
In between you review the date of your last peak and when the next major event is.
Every race is NOT a peak.
Winter peak can be races or big erg events
Summer peak can be national championships
Choose your calendar and find your events.
Look at intermediate events between the peaks too
Consider cross-training.
Catch up on home things and deferred activities when you are regenerating.
17:00 What to work on for fitness
Take the tempo down and do long endurance work less than 22 stroke rate.
Do your technique work to correct flaws.
Cross training can also help.
Get back into a routine to build strength - circuits and body weight work. Variety.
20:00 The Faster Masters Fitness assessment is 4 tests. Peak power, top end race tempo, anaerobic threshold, base fitness aerobic.
The proportional fitness of peak power impacts your results.
Base fitness tells us if your bottom of the fitness pyramid is wide or narrow. Helps manage intensities fro training and your recovery ability.
It takes about 3 years to build base fitness.
Newcomers should do cross training to get fitness on land. A light sweat - not out of breath. Up your intensity if you can (not too hard).
Keep it 'conversational' while you train.
Low intensity strengthens your cardiac muscles.
Use fat as your primary fuel.
29:00 doing multiple races in a day - like A/B races to try different lineups
Helps you define your race plan and try different race strategies
Mark Wilson and Jim Dietz share insider tips for how to line up your boat at EVERY turn, EVERY bridge, EVERY dock including the warm up, Chute and start line for the Head of the Charles Regatta Steering Guide - for scullers (1x, 2x).
Mark and Jim run All American Rowing Camp. You can buy their in person coaching on the Charles River .
Faster Masters sells training programs for head racing - scroll down for more detail.
01:30 If you are coming to race for the first time and don't know the course, this will help you.
03:50 Be 100% on the day. You need this... to all line up when you race. Only the weather is variable!
05:30 The warm up line - Mark and Jim recommend you boat from the Falls launch area and row the whole 4,700 meters course down to the start including the Basin. This is the way to steer the right line through the warm up.
Time yourself through the warm up from Falls to the start the day before.
It is narrow at Elliot Bridge - stay close to the bank. Listen to marshals.
This area is the most busy in the whole warm up.
08:50 the Buoys are not permanently on the bottom of the river. They can move. So check them out during your warm up.
10:00 Know the race number and event ahead of yours.
11:30 Powerhouse stretch is a good place for a warm up burst of 10 or 20 strokes.
13:40 If the Basin is blowing - time your arrival to minimise time waiting.
Line up with even or odd number crews.
16:50 The Chute and Start line. Start your speed coach earlier than teh line
18:30 Video of the Start under the Boston University Bridge
20:00 Mile 1 - The green buoys by Magazine Beach - how to steer this
21:30 Powerhouse stretch - look out for a wind change as you pass Riverside. And come into the stretch decide early if you are going for the Centre or Cambridge arch based on traffic from other boats.
22:30 Mile 2 - The most tricky part is going into Weeks footbridge. If you took the Cambridge arch, the turn is more gentle here.
Look to port coming into Weeks the buoy line is gradual. Look every 3rd stroke.
Stay as close as you can.
Make a sharp turn by sowing down into the bridge.
It's a narrow bridge you can turn under the bridge.
Do a pressure 20 coming out of weeks - don't be surprised.
30:00 Anderson Bridge is the start of your fatigue. The wind may change here. Be aware.
Weeks to Anderson - going in look on your left for the bridge abutment.
The turn at Anderson is as steep as Weeks. Look for the White Condominium after Anderson heading towards Cambridge.
32:30 The blue line is the turn line - it's gradual.
Look to your right - oars on the buoys - as close as you can.
Look every 3rd stroke.
33:30 There is passing going on here....
If you are a slower crew, you know to give way.
Let them pass... Then go back to your shorter line.
35:00 Do your research on the scullers around you. If they are local they will know the course. Follow their puddles.
36:00 The last bridge is Elliot Street.
the Cambridge into Elliot turn is quite sharp.
Know how close you can cut in.
Look at your right and beware the BBN Dock.
There are 3 buoys after.... then row as close to the trees as you can without hitting them.
39:00 The last 60 strokes.
Go straight after the trees.
The Boardwalk on the Boston shore - that's the last 20 strokes.
After the finish line keep paddling - get out of the way for following crews.
It's a privilege to race here - do your home work.
42:00 Practice as often as you can at race speed.
Boats handle differently at race speeds.
Faster Masters Rowing sells training programs for head racing - we have a specific HOCR plan - It's included in the Monthly Subscription programs - Individual, Crew and Club.
How tapering works. Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
Support this show with a donation
https://fastermastersrowing.com/podcast
Timestamps
01:30 This Past Week - what we do to advocate for masters rowing. We hosted a Rigging webinar.
13:00 Tapering - the purpose of the taper is recovery.
Get to the start line raring to go.
14:55 Super compensation system in your body.
The amount you taper for a 6 day week training program.
7 to 8 days out the training volume reduces to half. The frequency of training does not change.
17:00 Mental preparation for the race
Repair your boat
Sharpening technique - practice what you are good at. Build confidence.
Race Plan
Dinner the night before 6 pm, no social media the night before.
21:00 Pre race Checklist
This episode also covers head race checklists
https://fastermastersrowing.com/planning-your-fall-rowing-season/
Plan for the unexpected to happen
Don't want to have to make decisions in a fluster.
23:00 If you are the person who is always 5 minutes late.....
25:00 Socialise after the event, not before the race.?
Be prepared, specify what you need to be best prepared.
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