Stroke Power – Faster Masters Rowing Radio – the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
https://fastermastersrowing.com/podcast
Timestamps
03:00 This Past Week – what we do to advocate for masters rowing.
Best wishes to HOCR competitors; NZ Legion of Rowers has a masters newsletter www.lor.kiwi
Rowing Tales 2021 published
https://amzn.to/3vLFoQo
13:00 Stroke power is how you move your boat each stroke.
It starts with peak power. your highest output possible.
This is a test you can do – see the Fitness Assessment in the Faster 5
16:00 What affects stroke power?
Firstly you can increase your peak power.
Can you improve your base pace speeds?
Technique also affects stroke power – be connected on the drive.
On the erg your force curve is important as a guide – increase the volume / area under the curve.
19:00 Drills you can practice to develop power and stroke efficiently
20:30 Ways to increase power
Get stronger
Listen to last week’s podcast about the posterior and kinetic chain exercises
25:00 Trade-offs with stroke power
Your personal physiology.
Stroke efficiency – row 20 minutes to improve meters covered
Row at fixed rating and check meters / second travelled
Higher stroke rates – preserve the drive time (Blades in the water).
Fitness, rigging, chosen stroke rate target – all are trade-offs
28:00 Ladders – learn the rate where you move from power to speed
Speedups – 15 strokes going up 1 point in rate each stroke.
Stimulate your nervous system to get the muscles to contract and relax faster.
Try to maintain your drive time.
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