rowing race

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 www.fastermastersrowing.com

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  https://www.britishrowing.org/2018/06/beat-the-heat/

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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Faster Masters Rowing training programs for masters - 6 modules new every month.

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