rowing race

Marlene Royle and Rebecca Caroe discuss food and nutrition for rowers and how to practice racing starts.

Nutrition - from Nancy Clark's seminar

"Sports Nutrition: Clarifying the confusion about what's best to eat".  The link below is to the 5th edition of Nancy's classic book.  Rowing Chat has an affiliate link code.  A more recent edition will publish on 20th July 2019.

Practicing Racing Starts

• Start with 3 strokes
• Build up to 10s
• Ensure you include starts in your race warmup
• Set a target race rate you want to hit - and make sure you do it
• Practice the first 3 strokes - they are slower than you think.
• Before doing starts in training - do some power strokes to get in the mindset of working hard.

Faster Masters Rowing is now launched

We have started a new subscription training programme service - get monthly training and technique advice for masters.

In June's Faster Masters Rowing training program you will get Training Program for May/June Peak and also August/September peak; Video on practicing racing starts for 1k racing; Video on body mobility - starting with the ankle.

Marlene Royle and Rebecca Caroe discuss how to fit training into a busy schedule; Steering coxless boats and 1k race plans.

How to fit working out into your work day

Inspired by Concept2 article https://www.concept2.com/news/how-to-fit-working-out-your-workday?

1. Just move- walking, taking the stairs, standing meetings, meetings on the bikeErg
2. Schedule it- Put a class or your sacred workout time on your calendar
3. Replace coffee with meters- Catch up with friends in the gym instead of the coffee break room
4. Find a Community- Cross fit or a sculling group can give you a great group of people to workout with
5. Get outdoors-Go for a run or bike during lunch time
6. Motivate- Mid-day or lunch time workouts can refresh you mid-way through the workday or help relieve a little stress
7. Pack a lunch- Save that time for working out
8. Shower later- Workout in the gym just before you go home and end your workday on a high note
9. Be efficient- Rowing or skiing use all major muscles groups get it all in!
10. If travelling for work- WALK the airport, Carry your bags don't roll them, Do squats or glute crunches while waiting

Steering how to set up your boat

• Get the shoe straight
• Check equal movement both ways
• Check the wire isn't too tight or too loose
• Set your right shoe heel on the knob between the shoes on the footstretcher
• Agree your calls - for gentle and hard steering

Train side by side for steering practice

• Race pieces
• Starts
• Games like “Indian sprints” for steering and passing
• Leapfrogging

1k race plans

• By quarters
• By focus of 2-3 technical points to row well when the going gets tough
• By meters
• Be ready to be flexible during the race