Masters rowing is about rowing with adaptations.
Timestamps:
00:45 Grant Faulkner quote: The speed the clock moves forwards and the things it takes away. Masters learn to enjoy age and the things we have to adjust for our rowing.
Nobody told me it was going to be like this!
Strength and Mobility are the main things you will notice first. Strength diminishes differently between men and women 50s versus 60s. Your 60s is a 'hold steady' decade. Read article. Use the Facebook group to post questions and get answers from people who have the same issues.
Range of movement in joints is important - pelvic mobility in the hips to get into the rowing stroke positions. Flexibility is also key.
Programs page has FREE STUFF including How to test your functional movement and strengthening exercises. David Frost's webinar on Functional Strength and Movement is a deeper dive into exercises for body strengthening for daily life - essential for older women who find it hard to lift a boat. If athletes can't get into the right positions for rowing it's difficult to teach them.
Adjustments to take account of mobility issues. Adapting Rowing Rigging For Masters Physiology article Try to maintain your technique and range of motion as you age. Adjust rigging to accommodate physical limitations - some are easy, medium and hard - they take tools and more time to set up.
We can still always improve our technique as we age. Despite losing strength, masters rowers can always be more skilful at the catch, get the blade in without slip, get a full leg drive, recruit extra muscles to add to power delivery. Technique has no regard for age - you can improve at all ages.
What is the next horizon for you? Most of us delay making changes - if you are losing strength, you should be shortening your oars (Volker Nolte's Rigging Webinar has charts for oar designs, Men and Women). Most masters row on oars which are too long for their strength and capability.
This webinar includes
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Faster Masters Rowing Radio - the podcast for masters rowers. Marlene Royle and Rebecca Caroe are joined by Volker Nolte & Wolfgang Fritsch to discuss their brand new Masters Rowing book.
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04:00 Racing Starts Challenge sign up details
11:00 Wolfgang Fritsch and Volker Nolte's backgrounds in rowing - rowing coaches are easier to convince of things if you are also a coach
20:30 The message of the book, “Masters Rowing” is to enjoy rowing.
Buy the book https://amzn.to/2Saikeq
22:30 the 6 aspects of ageing
Chronological
Functional
Biological
Psychological
Social
Training
Understand how each is different and how you are placed. Biological isn’t the same as chronological - you may feel different or you may not.
28:40 How does rowing help successful ageing? The book addresses the ageing process and how to make your life better.
34:00 Warm up strategies for masters - as you age you need more warm up. Body function changes and the blood capillaries become tighter and less flexible so blood flow is inhibited.
36:30 One key recommendation for rigging as you age.
Use shorter oars. Adjust the rigging to suit the athletes.
Adapt training intensity to suit too.
Supplementary training and technique changes.
The traditional gig boats are good for learning to row, as are coastal boats.
Your perception of load changes too as you age.
40:00 Marlene’s club has different size and weight boats and adding pontoons as people learn helps.
42:00 Crew boats add a whole level of fun. Volker recommends variety - crew boats rowing on both sides. Try to challenge people a bit and push your function a bit.
46:00 At what age do you see the biggest drop in performance?
Do we lose more in age than we can add in training?
Adjust your focus - you can still improve your skills at any age.
51:00 There are examples of training plans and how to write your own components in the book. Speed, power and endurance.
53:00 Learning to row is a fun adventure. It’s not a military exercise.
A well rigged boat is important.
Don’t use detailed positioning explanations - give the athletes an idea of the whole movement.
56:50 Children learn by trying. For adults, when they ask about something, give them advice. Don’t formalise the learning. Trust the coordination of the athlete.
The basic rowing movement isn’t difficult. Rowing becomes difficult when you want to go fast.
59:00 Volker’s podcast with Joe de Leo. Learning to row - do it organically.
https://www.stitcher.com/show/leo-training-strength-conditioning-endurance-health/episode/episode-130-dr-volker-nolte-dr-valery-kleshnev-power-measurement-and-biomechanics-in-rowing-76528104
There is no carry-over from erg to boat. The brain does not recognise it as the same thing.
1:03:00 Do you recommend sweep rowers to swap sides - yes It helps learn different movements and also swapping seats is a good learning.
Several listeners asked questions about oars and rigging for masters - specifically how long your sculling oars should be and what the ratio of outboard to inboard is ideal and whether that changes for different oar shapes,
We apologise for the poor audio in part of this podcast.
01:00 This Past Week - what we do to advocate for masters rowing.
Rowing Canada ethics course - legal issues, ethical issue and scenarios
Rules for rigging rowing boats
- Make yourself comfortable
- Centre yourself - at the catch hip on the pin centreline
- Height - keep your forearms above the handles
Sit in your boat and get someone to observe - if they aren't an experienced rower, just get them to take photos of you - from as low down as possible so you can examine in close up.
Sadly "it depends" is the only correct answer here. It's more important to see the person in the boat than to just follow rigging numbers. Customise to your flexibility and strength.
Sculling oar lengths for masters depend on your age and the type of oar you are using - see diagram below.
Rig for the "end of the race" - Ted van Dusen
What degrees of arc should we rig for?
Your priority is to get as many degrees of arc catch angle as you can.
In a September 2021 Rowing News magazine article Volker Nolte makes recommendations for masters "Rigging Numbers for Scullers"
The diagram below is from the article.
28:00 Hanging or arm bending in the initial part of the stroke?
Use each body part once per stroke - does arm bending affect your finish?
35:00 The Power Rectangle in rowing diagram. When oars are perpendicular what is the pattern of legs, back & arms - using the right sequence. Check using video.
37:00 Foot stretcher angle and height - rule of thumb 43-45 degrees on the foot stretcher. Shoe height is determined by your flexibility and height.
Ensure your shoes fit. Check heel to seat measurement on the erg.
44.00 Getting back on the water after a long break - using pontoons. Be gradual.
Try "no puddle" rowing and turns or backing down with some stationary drills to reacquaint yourself with the boat and oar handling skills.
47:00 Getting to the pin in club boats - should you compromise finish or catch?
Use the release position if you can't adjust them.
Buy your own oars if you can afford and use clams to adjust then to suit the boat you are in.
Ask your club committee or board to standardize boat set up.
51:00 Changing oar gearing is it OK to shorten or lengthen the inboard?
Are you trying to match other people in the crew? How does it affect your rating and load?
54:00 C2 Fatties (sculls) can you cut them down to 85cm?
57:00 Using the C2 Comp blade for lightweight women masters
1:02:00 Transferring sculling skills to a sweep boat
Consider rotation, inside arm and faster moving boats.
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