Rowingchat

We need endurance training at low rate but golly it's boring. Learn some strategies to pass the time profitably investing in improving your performance and training consistency. Timestamps 02:00 Low intensity sessions - how to approach them Common training mistake is to do the lower intensity session too hard. "Conversational level" workout - can you sing while rowing? It trains your heart - it is beating slower and pumps more blood per heartbeat. A conditioning effect is lower morning heart rate as a result. This builds capillary density. 05:00 Goal is training consistency. Build a data set of your scores. Keep the training effect the same, even if you have to cut the workout shorter. You become more fatigue resistant. Improve your recovery time between races in the summer because you're fitter from winter training. 09:30 Make technique corrections during your long erg workouts. 12:00 Choose a technical focus - every 5 minutes do one technical improvement for one minute. Repeat every 5 minutes. 14:00 Liste

Exercise with weights linked to lower risk of early death, study says. Why we need MORE gym work as we age. https://www.theguardian.com/society/2022/sep/27/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says Timestamps 02:00 Weight lifting makes us stay healthier, longer. Being Active as well as doing weight lifting had 14% to lower risk of premature death. Other types of exercise were also included. 04:00 Mortality risk appears to be lowest for those adults who reported doing weightlifting. They had a 9% lower “all-cause mortality risk” Masters rowers are already active so staying strong gives greater quality of life. 06:00 How quickly can you walk across the street? A measure of ageing. 07:00 Thinner This Year book by Jen Sacheck - Muscle Nutrition specialist. https://amzn.to/3AQOwHq It's a lifestyle book with great advice. 09:00Muscle as the grand negotiator of body signals. Stimulus must be constantly there to keep your muscles alive. Muscles:- - Consume sugar - anti-inflammatory

Marlene answers the question why row slow and the benefits it brings your training and technique 01:42 The sponsor is the 50th San Diego Crew Classic Trophies for the new masters intermediate events is named after Faster Masters Rowing Regatta dates March 31-April 02, 2023 www.crewclassic.org info@crewclassic.org 02:55 Is 2 sets of 6 x 500m tougher than 4 x 30 minutes? What’s your favourite workout? Shorter fun- longer harder? 05:52 Time on the water to relax into your stroke 06:15 Stroke rhythm needs to be developed at slower stroke rates of 16 to 20 strokes per minute 08:10 Good breathing habits help rhythm and is better patterned at slower rates. Strength work can help you with your breathing pattern in the boat. 09:40 Controlled movements and good bladework positively affect the set of the boat. "If you can’t do it slow you can’t do it all” 11:34 Making every individual stroke a drill will teach you to feel boat run. At low rates the majority of the stroke cycle your oars are out of the water. 15:10 Long

Bobbie Smith, the executive director of the San Diego Crew Classic, joins Marlene to talk about the new masters events at the 50th regatta. Timestamps 00:32 In today’s program we showcase the events at the San Diego Crew Classic, new events for masters. We have Bobbi Smith with us the executive director of the San Diego Crew Classic to tell us all about it. 00:48 The sponsor of this webinar is the 50th San Diego Crew Classic, The regatta is going to be held March 31-April 02, 2023. Entries are already open so there is a lot of interest in this years masters events. 01:05 Bobbie Smith gives us a complete run down on what’s happening with the regatta. 02:20 Bobbie tells about her rowing background and how she got involved with the Crew Classic Regatta. Rowed at UCLA. Rowed for years and as a masters. Started coaching juniors in San Diego and is a member at San Diego RC. 03:37 The regatta is now three days, expanding to Friday racing, Friday is masters racing all day. Expanded events have been added. Sculling 4

When can a crew protest a race result or infringement? Timestamps 02:00 Race organisers can have local rules - e.g. penalise interference and going through the wrong arch of a bridge. 04:00 Roger Milne's story at Rio Olympics where he was umpiring and had to wait to see if the crew was going to protest 06:00 Anne Buckingham know when to protest. There are time limits 07:00 How to prove you got interfered with? Coxes may run a go pro video which can be useful. Marshalls and umpires don't always see every infraction. 10:00 Dead heating at - Henley Royal Regatta and Luzern If your protest is upheld and you were disadvantaged, the outcome is to penalise the other crew - you won't get a faster time. 12:00 Know your rights - when can you protest and what you can protest. 15-00 Womens Eights Head Of the River Race obey the marshall's instructions. This crew was disqualified BEFORE the race started because they disobeyed. Check the race rules - hearsay may be wrong information. 19:00 Head Of The Charles Regatta y

Transitioning seasons to Winter / Summer | Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Timestamps 01:00 What are season transitions in rowing? When you have completed any training period there is a transition that follows. Give yourself some recovery time and down time. 03:50 what is base level training? Lower intensity for aerobic work. Include cross training. When changing activities - be careful to do this gradually. It is new for your muscles. 07:00 Beware gardening - any intense yard work can injure you. Stacking firewood - it's the unusual positions you get into when raking, chopping wood. 12:10 Getting back on the erg. Workout I - do a ten minute warmup. 15 minutes continuous rowing + stretch 10 minutes continuous. Week 2 move to 20 minutes continuous rowing + 10 minutes after the stretch. Week 3 move to 2×20 minutes Week 4 do 30 minutes continuous. Then build up gradually towards 45 or 60 minutes rowing. 17-30 Do several weeks erging before doing a test of any type. 1

Is having self-compassion "giving up"? | Faster Masters Rowing the podcast for masters rowers. Timestamps 01:00 Tune in to your feelings and know the 'big picture' of training. Be your own best friend - look out for yourself. Energy fluctuates - what's your energy level? Sometimes the programmed workout doesn't align with your energy levels. 02:30 Most rowers are not lazy. It's not the same as laziness. Steven Seiler says masters do 200 - 250 workouts a year. If you take time out it will recharge your batteries and quality of life. 04:30 When tired, your judgement is impaired. A fatigue state is not calm. If you miss one or two sessions, carry on training. If you miss more than a week, review your physical state and you may need to repeat the missed sessions, or build back gradually. 07:00 Learn to work hard in long training. A well designed plan will build up to this point. It can be scary the first time. Repeat workouts to get better at this session. Get confident. Give an honest effort. 10:00 Learn to wat

A deep dive into one master's training yearplan | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Timestamps 01:30 One Masters training - Annual rowing spend $1450. Coached program. Focus on drills and skills 2-3 races in a year. 03:00 How to be coached First time on an athletic program. Expectations for giving feedback during a session. 09:00 Set expectations on how their rowing will progress. Learn how to row hard. 14:00 Volunteer coach - why do this? The pleasure in teaching. When Questions are asked what's in it for me? The squad falls apart. 20:00 Does the Club have a strategy? Can it be revised? 2 covid seasons was a stable group. Now members are travelling more. What type of a club do you want to be? Set expectations. 25:00 Masters are a diverse group. Doing something for ourselves makes us hard to manage. Pathways of managed decline.

Sean has published a book about Ted Nash - Olympian and rowing coach legend. Buy from Amazon The Book of Ted by Sean Colgan https://amzn.to/3D2334z Timestamps 01:00 Sean Colgan was on 10 USA national teams including in 1976 switching from light to heavyweight LW8X to 2+ in 1978. 04:00 You can't leave rowing. 05:00 Ted Nash was the most iconic coach in my life. Larger than life. We swapped stories about him at regattas. 07:20 I have kept a rowing diary since I was 19. I'm on the 41st edition now. During lockdown I decided to write the book. Each class at Penn had a "book captain" for each decade. We collected 150 stories. Then I edited it into 8 chapters within 8 themes with illustrations. Ted never wanted a biography. 11:00 The legend of Ted - he is known around the world Chapter 2 is training methods and Chapter 3 Teaching how to push further. Chapter 3 Teaching how to push further He started womens rainy federation 15:30 Stories from The Book of Ted An encounter in Florence. 22-00 Now everything seem

How to choose what to wear for winter rowing | Faster Masters Rowing Radio Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:00 Winter rowing requires good clothing. How to stay at the right body temperature for your workout. 03:30 Adam Kreek mentioned how the Canadian crews warmed up for the Tokyo Olympics - they adjusted for each person as some warmed up fasters. 05:00 Use a dry bag or store your dry clothing you've taken off inside your deck hatch cover. Keep your kit dry. 08:00 Rebecca's layering strategy - from head to toe. Many overlapping items of clothing so you don't get draughts in the air gaps. Marlene uses a base layer in merino or silk next to the skin. 18:00 The Faster Masters Rowing Kit store contains some winter kit suitable for colder weather. 19:30 Pogie alternatives include fleece socks with a hole and shooting mittens made of sheepskin. 22:00 The JL Jacket is great. Taking your clothes off in the boat without tipping in. - Trap your oar handles at

Chasing anyone's advice. What to do if you have more than one coach | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:30 Chasing advice. Marlene had several coaches. We congregated to train. Rebecca was at a club where the coach was provided. Coaches agree in technique and philosophy - important if you have multiple advisors. Design your own training program. 04:30 When your coach and online searches give conflicting advice. Take in the context if you are the club coach Watch you do not conflict with the other advisor if you know your athlete has multiple coaches Offer different ways to look at ti - drills - language explainers 07:30 Clues what they've been taught is not what you teach Watch them row - power application - bladework skills - recovery sequence - rhythm Seek the one element which gives the most payback to work on first. Marlenei

Dealing with foot cramps, forearm cramps & whiplash in the rowing boat | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:00 This Past Week - what we do to advocate for masters rowing Running a sculling camp. Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve. 09:45 Cramps in the boat. First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well. Check your muscles - are you gripping too hard? 12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release. Neurological release by contracting the opposite muscle. Reciprocal inhibition if you contract one muscle the antagonist muscle must relax. Foot cramps - lift up your toes to contract the top of your foot muscles to r

Dealing with foot cramps, forearm cramps & whiplash in the rowing boat | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:00 This Past Week - what we do to advocate for masters rowing Running a sculling camp. Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve. 09:45 Cramps in the boat. First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well. Check your muscles - are you gripping too hard? 12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release. Neurological release by contracting the opposite muscle. Reciprocal inhibition if you contract one muscle the antagonist muscle must relax. Foot cramps - lift up your toes to contract the top of your foot muscles to r

Alexandre had a dream to row at the elite level and it took him years to progress. Hear how he overcame hurdles, injuries and life challenges to take a silver at the Pan American Games Rio 2007. 02:00 I started rowing at 15 - a friend introduced me. Got us started together at Sport Club Corinthians Paulista club - they do soccer. most of the rowing clubs became soccer clubs. 07:30 I tried soccer, basketball and tennis - but I stayed at rowing. I was weak. I had good coaches and made a lot of friends. The environment was great - good people, good values. 09:00 I left Corinthians and went to the other club Clube de Regatas Bandeirante... and I started to win. I started in the coxed four and 8. sweep rowing 10:50 Why the pair is so special It's the most difficult but I find it the easiest. My rowing brother- José Roberto Nascimento. We don't need to talk - we communicate just by thinking. I know when he is not in a good mood. I am stroke - when I change the rhythm I don't need to tell him. 15:00 Trust is th

Rowers research, read and learn all the time. How to take your new ideas into the boat and test them out - do they work? Book of the Month with Jess di Carlo | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 03:00 Sculling Intensive course launch https://fastermastersrowing.com/register/sculling-intensive/ Every 5 years do a major reset and go back to basics on your sculling. This serves as a refresher course. 06:00 This Past Week - what we do to advocate for masters rowing. When people get nervous wierd things happen. Write it down and make a checklist for your regatta timings. 07:45 Coaches Eye has closed down. 09:45 Book of the Month Mind over Water - lessons on life from he art of rowing by Craig Lambert Buy now https://amzn.to/3BNOlxu https://fastermastersrowing.com/best-rowing-books-2020/ It is based on the Head of the Charles Regatta

Masters need more coxes | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe with guest Katy Smith talking about ways to develop, coach and improve coxing for masters rowers. 01:20 This Past week-advocacy. A new dock arrived at Marlene's club. Recommend Ako Plus matting for non slip surface suitable for boat clubs. 08:00 Katy Smith from Asheville Rowing Club, North Carolina, USA. 07:00 Sculling Intensive Course announcement. https://fastermastersrowing.com/register/sculling-intensive/ 11:00 Our team has 2 W8 and one M8. And specialised sculling groups. 12:30 Insufficient support for Cox development. Coaches have never coxed. But coxes need a leadership style. The US Rowing Level 2 coach certification has limited cox information. 14:00 Coaches need to sit in the coxes seat at least once. Learn what the role does. - Can you keep your line -point. - Technical skills development. - Responsible for safety - Docking and landing. I

Dominic Miller is on the board of the Henley on Todd regatta in Alice Springs, Australia Rebecca last attended this event in 1984 (before she learned to row!) Timestamps 01:00 Rotary run the Henley on Todd regatta,. It celebrates its 60th anniversary started in 1962. 02:30 A dry river regatta in the desert. 05:30 the regatta events include "bring your own boat", crews of rowing 8, 4 and single kayaks. You cannot run, you have to shuffle. Get out of step and you fall over! 08:00 Damsel in distress race 09:00 Human hamster wheel race 10:30 Special event for the Todd family - build a telegraph line. 12:00 Three crews fight it out in the grand finale with a water fight - the Australian Navy versus the Vikings versus the Pirates. 18:00 Why the regatta never finishes on time.

Rowing is a sport that rewards discipline. Book of the Month | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Jess DiCarlo. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 03:05 Jess discussed her book choice Rowing Through the Barbed Wire Fence – Rima Karaliene, https://amzn.to/2UBEPXh What it was like rowing in the Eastern Bloc from 1960s. 13:30 Privileges came with the elite sport team membership in Soviet Union. 27:20 We discussed the concept of discipline being connected to a goal to help you make decisions and create good habits. Book Mental Discipline: The pursuit of peak performance by Mike Livingston https://amzn.to/3ARHume 29:00 Rule followers are one type of discipline follower. 30:00 The 80/20 type people mean you are highly likely to be successful. To get the benefits of what you are trying to accomplish with your goals. Re

Over training happens to masters too | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Support this show with a donation https://fastermastersrowing.com/podcast Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 02:40 Block format racing allows more events and easier for boat sharing 05:00 squads for masters racing. Being ultra-flexible because things come up unpredictably. 08:00 Testimonials Testimonials for Faster Masters training programs 13:00 Henley on Todd - Alice Springs 18:00 Over training,. what is it? Over-stress when your system gets run down. Increasing training volume or intensity too fast. Insufficient recovery. If you do not rest your body creates a situation where it forces you to rest. - Type 1 - muscular - it hurts - Type 2- central nervous system- lack of balance, co-ordination low motivation. 21:15 When I got over-training. Be very careful. It was caused by too high training lo

Durable boats for club use | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. Timestamps 01:00 This Past Week - what we do to advocate for masters rowing. 03:00 September Programs have 3 tracks Time for good quality endurance training. 08:00 What is the normal stroke rate for a 60 year old masters in a single scull for head racing? Maintain the best average speed for the whole race. Work out your efficiency at different rates. 13:00 if your release timing is not together. If you cannot hit the rate - look at this first. 15:30 Look at meters per second as an alternative to 500m splits. Support this show with a donation https://fastermastersrowing.com/podcast 19:00 Durable equipment - boats and oars. Why do we want hard wearing boats for rowing? How do you choose boats - we review the spread of athletes in the club group - Height, sex, weight and skill level in rowing and sculling. Our learn to row boat is a coxed quad - woo