Mark Mussared is an experienced Australian umpire (referee) and former member of the Masters Rowing committee for Rowing Australia. He sent me this email in January 2023.
I recently retired as South Australia’s rep on the RA Masters Commission, having served since late 2012. One job I did in my tenure, in 2013, was to review and revise RA’s masters handicap tables.
The tables existing at that time dated from the 1990s, were fairly arbitrary, and were unfair.
The revision I recommended, and which was adopted, was derived from a detailed statistical analysis of the results from the World Masters regattas of 2011, 2012 and 2013.
From that I was able to derive prognostic speeds and times over 1000m for every boat class, in every age grade, men women and mixed.
These prognostics form the basis of the handicap tables, and are effectively “the limit” that masters should aspire to.
For example, medal winners at Australian Masters Rowing Championships events typically have to achieve at least 97% of prognostic speed.
While the prognostics are derived for 1000m, they also have application for longer distance events where, naturally, crews are not operating at their 1000m prognostic speeds.
For example, at the Head of the Yarra (8.6km) you typically have to achieve 85 to 87% of their 1000m prognostic speed to be on the podium. For the Head of the Charles, (3 miles or ~5km), winning average speeds are around 91-92% of 1000m prognostic.
I attach a set of prognostic tables for your information.
There have been minor revisions since 2013, including the addition of the 3-year age grades for those 81 and over (which was done by World Rowing after we showed them our work back in 2017), but the prognostics and the resulting handicaps have proved to work very well since their introduction in 2013.
If you would like any further information please let me know.
Regards,
Mark Mussared
Prognostic Times and Prognostic Speed charts
The Head of the Yarra people use the 1000m handicaps simply scaled up by a factor of 8.6.
This is actually not correct because boats are travelling at slower speed that they would over just 1000m.
Because of this, the time allowance for an older boat should be greater than they use in events for mixed grades. That is, younger boats have an advantage in such a mixed grade.
What they should do is to compare each boat’s average speed with its 1000m prognostic speed, determine what percentage of that prognostic they are operating at, and award the event to the boat with the highest percentage.
I don’t think we’ve shared our prognostics with World Rowing since we saw them in 2017, so they wouldn’t have the numbers for the revised age categories – unless they’ve looked at the Rowing Australia website.
Since publishing this article I received feedback from Anthony Wilson
The published prognostic times apply only in neutral conditions. If used in all conditions they unfairly benefit the older crew(s) when these are fast – wind or current- and the reverse when they are slow. The British Rowing with variable and the Irish with 2 tables take these into account.
For folks going to the Head of the Charles - we have created a stand-alone program which peaks for the October Head of the Charles regatta.
It's very similar to our 5k program, and is based on the race distance 4,702 meters.
This is INCLUDED in any of the monthly subscription programs. No extra charge, Select the 5k training program in our Individual or Crew training memberships and trust Faster Masters Rowing to get you fully prepared to race.
Each training plan is designed for masters who row 3 to 6 times per week. It includes "core" sessions which you mustn't miss and optional extra workouts.
The membership also includes land training, rowing and sculling technique, performance and aging well.
We have got you covered.
The monthly subscription programs are customized with training zones to suit you.
Getting ready to race takes a lot of practice. Fortunately come head racing season there are a lot of different events where you can practice and improve. As masters we enjoy the challenge of long distance rowing races and accept that we need to plan our training and practice before expecting to be successful racing,
When reviewing your plan for the season, you will need a winter “peak” event. This is your top priority for your group, crew or yourself. Frequently this event is the Head of the Charles or the Eights Head of the River or the Head of the Yarra. The trouble is that two of those events fall early in the head racing season and that gives you limited opportunity to practice and refine your race plan in advance with practice events. Ideally you want to do a race distance 2 weeks before your main event as a practice. If there isn’t a formal race, plan a local informal one against other people in your club or invite a nearby club to race you in a private match.
Don’t worry, Faster Masters Rowing has you covered. In this article we will cover off the 3 key things you need to have practiced and how to compose them into a written race plan which will see you through any head race event.
All races are the same. All races are different.
You need a plan for each race. All plans go out of the window once the race starts. Yes we know that sounds contradictory.... let us explain.
Exceptionally scary statements. All true and all things you need to learn how to execute to a high level of skill.
Having a rowing coach will help you become an adaptable athlete who can race in ANY situation. Faster Masters Rowing is your coach.
So every race plan has these 4 core elements:
Yes it’s as simple as that. You need to be able to get the boat from stationary up to race pace; you need to have some way to improve your technique; some way to go faster, and a finishing sprint.
How you string these together is where your race experience comes in. The degree of sophistication of each depends on your skill, your personal preferences and whether you are a longstanding or new crew. Because some take more practice than others and you NEVER want to do something different in a race. No. NEVER. Because you’ll likely mess it up. So don’t risk your race result.
Let’s figure out some options for each of your 4 elements of your plan. For each of these, choose the version which you think works best for you. Practice them all (at least 3 times) before you select one. There are no wrong answers - your choice is about the one that WORKS. And your skill at executing now may be different next month or next year... so your choice is not fixed for ever. Be open to new things as an athlete. It helps build your flexibility and adaptability.
In the description of the finish above I explain the type of risk that you may need to take while doing a head race. You risk running out of energy and power before the finish line by sprinting early. If you don’t take risks, you’ll never do your best race. Your risks can be small and incremental - like choosing to rate a half point higher in the mid-race than you think you want to. Or adding in a push when you sense mental capacity is getting tired in the third quarter. I hope that you are pleasantly surprised by your performance.
But if your risk doesn’t work out, you need a strategy to get back on track and to last the distance. One way to do this is to practice making a strong rhythm at a rate one point below your target race rate. Can you move the boat well at that rate? If yes, then try taking the rate and power up again after re-establishing the rhythm.
Look at the map of your race course, divide it up by distance, time, landmarks or all three and then write out long hand down a page what race plan you intend doing. Here’s an example
Start
250 meters hit the race rate and rhythm
Push 10 into 500 meters
Technique 10 - catches
Push 10 into first corner
Push 10 out of the corner
Etc .. you get the idea. This framework allows the whole crew to understand the logic behind each move. Pushes and technique interspersed with the distance / time / landmarks.
Plan variations during the race can happen based on what is actually happening around you. This is where your cox or caller needs to be trusted to judge a situation and select the response which will best advantage your crew. If there’s a crew up ahead which you can overtake, don’t wait for the corner to make your push, go for them early - tell the crew the distance from the crew in front (4 lengths, 2 lengths, overlap) and use that focus to maintain higher average speed. When overtaking, never stop pushing after you are past them, you MUST move away from that crew to prevent them sensing they could attack back and overtake you. If being overtaken, use your pushes to stay in front of them. If you are steering, leave moving out of their way until the last possible moment and then move gradually so you don’t upset the rhythm in your boat. Cut back in behind them at the earliest possible moment. And when you can see the crew behind, focus on your boat rhythm - too often crew members look at the other boat and end up rowing in their rhythm - which makes your boat slow down.
And so you now have all the techniques you need to build a robust race plan, you know how to adjust it based on different head race events of differing distance and also what to do when racing to adjust your plan to take advantage of situations. Now all you need to do is to practice those moves, agree your calls and enter a race.
If you buy a subscription training programme from Faster Masters Rowing there is a bonus welcome gift included. In the Performance module article Preparing your head race plan.
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A reader asks
Hi I am unsure about membership. I already have your 3 month 1k training program. I am considering the heads program but unsure how having these two programs may be different from an individual membership. Am currently in Victoria Australia with doubts about any competition before Christmas. If there is it is likely to be heads racing in singles, not my preferred boat so a lot of time on the water is needed to get comfortable in the boat
I can see.the challenge here. Due to uncertainty in the rowing race calendar for masters rowers, it is hard for folks to prepare and to plan ahead.
Faster Masters Rowing sells stand-alone programs which prepare you for 1k racing or Head racing in 12 weeks. These are designed for individuals or crews who have a single focus within a 3 month time horizon.
The 12 week 1k programme is a stand-alone on-water ONLY training plan. The 12 week Head Racing programme is similar, just focused on a different event length.
The oarsmen / oarswomen who know they will continue rowing beyond that one event, choose our subscription programs.
For two reasons:
When you buy the individual membership you will get a monthly water training programme, a land training plan, PLUS 4 additional modules including technique, performance, rowing lifestyle and a bonus. When we write the water training programmes we include BOTH 1k and Head Racing plans so that you can use the one which is most relevant and suitable for your individual situation.
When you buy a subscription we include BOTH 1k and Head race training plans. You get both of them in any of our subscription plans - this means you can switch to the one most suitable for your race calendar at any time.
When Marlene and Rebecca first conceived the business Faster Masters Rowing, we studied the rowing regatta calendar for masters rowers around the world.
What we found surprised us.
Our assumption that the seasons would be directly opposites in the Northern hemisphere and the Southern hemisphere was completely wrong. We thought that winter time in the south (April to October) would be head racing season and that the 1k side by side races would be in the southern summer. But that's not the case.
Australia has 1k races in April and May; New Zealand has 1k races in April and September; United States has 1k races in August; UK has 1k races in June and July. It is very concentrated.
And the long distance head races are similar.
Every month we write an on-water training programme. For the months leading up to these regatta dates, we give subscribers 2 training programmes. One for 1k and one for head racing. You choose the one best suited to your timeline of regatta events.
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