Get Your Stroke Rate Up!

Tips for training and rowing in the heat and how to transition to racing at high stroke rates

Faster Masters Rowing Radio July 2019 is hosted by Marlene Royle and Rebecca Caroe.  They write monthly training programs for masters rowers at

0:00 Introduction and summary of what’s in the July Faster Masters training program

4:00 Rowing and heat – home made electrolyte. Know your medications.

8:00 Rule number One for hydration.  Calculate your sweat rate

13:00 How too acclimatise to heat.  The W.U.T. protocol.  Pre-cooling your body.

20:00 Transitioning to doing high rates in the boat.  Good bladework is key.

Four Workouts you can do:

  • Speedplay / fartlek;
  • Speed bursts;
  • Accelerations;
  • Stroke Transitions;
  • Speed ups.


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