RowingChat

• The taper before racing

  How to train in the week before the regatta race. Timestamps 00:40 A taper is a reduction in training volume so you're ready to race on the regatta day. You should feel you are super-energetic, enthusiastic, you should feel ready for anything. You should find your adrenaline is up in anticipation for the event - this can also be due to nerves. When we train it puts our bodies under stress. The taper removes those stresses. 01:50 How to tapers work? In rowing we have one or two big events in the year - winter long distance and summer sprint racing. You can do more than one sprint peak in the year, remember after every peak you have to rest, reduce training volume as a reset before you go back into hard training again. The taper reduces volume, frequency and intensity of your training. Generally it starts one week before your event, if you're at a multi-day regatta, choose the day of your main event race as the peak day. Count back one week from that event. Depending on your normal training frequency, the taper varies. The workouts in the taper include shorter practices - less time on the water, workouts at higher intensities at or above race pace. Duration of the outing is less but intensity is high. If you train 6 times a week the days of the week you train should be continued in the taper week. 05:00 Travel is the big problem You have to load a boat trailer, fly or drive to the regatta venue and this can disrupt your normal training days. You often cannot train after the boat trailer is loaded. In the Faster Masters Program we recommend you train 3 days a week - Tuesday, Thursday and Saturday. If you follow this pattern you get a rest day in between each workout. So your taper doesn't need to change from this pattern because you are already getting a lot of rest. Athletes who train 6 days a week do a different taper - the program has an asterisk on the 3 key days. 06:50 Practice your starts Each workout during the taper, you must practice your start sequence. If you are doing many different crews this is good because you get to do starts in your single, pair, quad etc. We also do race pace pieces which mimic different parts of the race. Some from the first half, some mid-race and some in the sprint for the line. Additionally it's great if you can do at least one of these practices on the race course you will be racing on. Familiarise yourself with the course, the warm up area, the start pontoons and rowing in between buoys. Practice backing into the start too. 08:30 Roll over the course workout Do every push you have planned in the race plan at race pace and row at firm pressure, SR 24-26 in between the race pace pushes. This gives bursts of intensity, practice on the course, keeps your blood going and makes you familiar with the race course. Your taper has to cover off your recovery - more rest than normal. Also optimising your psychological and physiological performance like race visualisations. Injury prevention is also part of the purpose of a taper because you're doing less and resting so you're less likely to get injured. Mental and physical freshness brings good energy levels to the event - overcome anxiety and nerves. Hormonal balance is also a benefit. 10:30 Tapers can also produce viruses As athletes taper they can succumb to viruses or allergies as the training pressure comes off your body. Do take extra care over personal hygiene, hand washing and face masks on a plane. Be protective of your own body - you've worked hard for this race event. Don't undermine your performance by succumbing to something which is preventable. Control the things which can be controlled.

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• Policy leadership for rowing

  The policy leadership masters sport needs if it is to grow. What can public policy measures do to improve and grow masters rowing? Timestamps 01:00 Public policy for rowing Sophie Harrington is researching recommendations to improve access to womens and girls sport using public policy measures. Her focus on the male/female side opened up masters sport as a new area where sport for life outcomes could work. To grow masters sport requires finding the inhibitors which exist and prevent improvement. Some are structural - how we organise, think and run volunteer sport. 03:00 Growth inhibitors Ways to improve access and people's enthusiasm and interest in masters sport. Constraints include memberships - many clubs are annual fees/dues. Can we offer pay-to-play memberships? Also what about time of day pricing as our rowing equipment lies idle for 22 hours a day. Training at quieter times of day between early mornings and school afternoon sport times. Sweat your assets to get more money in for use when not in demand. 05:15 Coach education Teaching methods used for youth are not as appropriate for older adults. Consider psychology and physiology of athletes so coaches know how to work with a broader range of athletes. Competition structure is a growth inhibitor. We need 3 layers - local / regional and national competitions including those which are participatory not races e.g. Park Run. What is the rowing equivalent? Scrimmages, touring row or visiting another club. Some people take years before trying racing. Competition for those new to competing needs to be organised so you can go to hyper-local events with low friction (no equipment trailer). 08:00 Athletic pathways for masters Ways for those of limited experience to go to races against those whose experience is similar. Age doesn't work as a level playing field when years of experience is considered. Having plural athlete pathways which incorporate fitness rowers with challenges (not necessarily races) that move folks into competition gently. Social inclusion - having a coffee after the workout is important to build friendships and encourages them to stick around as a group. Facilitating sport for life is the outcome goal.

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• Self-diagnosis as a coaching tool

  How to improve your rowing using self-diagnosis coaching and progressive drills. Timestamps 00:45 A powerful coaching tool for both coaches and athletes. Masters rowers like autonomy. Enabling the athlete to work things out for themselves facilitates mastery in a self-directed environment. The change is more likely to stick. Canada research by Derrik Motz, University of Ottawa on athlete coach relationship Coaching Masters Athletes – Advancing Research & Practice in Adult Sport https://fastermastersrowing.com/wp-content/uploads/2023/11/MOTZ-Faster-Masters_Rowing_webinar.pdf If you don't have regular coaching, this is a tool to try. 02:00 Start with a model of good rowing This has to have common understanding across your group. The rowing stroke cycle diagram is a good place to start. Where your rowing goes wrong - an example of a boat going "wonky" which was caused by the athletes stamping hard on the foot stretcher. 04:00 Progressive movements Start by working out when you do not have the problem. In this case increase the pressure progressively from 60% pressure, 70% etc and work out when the issue started to happen. Discuss this with your crew about the cause of the problem. Then decide what fixes the problem? Can you make the change in 1 stroke? 1 - identify the problem is happening 2 - what to do to fix it 3 - fix it in as few strokes as possible 4 - row in the new way so the problem doesn't occur 06:15 An example from sweep rowing - balancing the boat. The boat is balanced generally when the oars are under the water and the imbalance occurs on the recovery when the oars are out of the water. Our model of good rowing has the boat balanced throughout the stroke cycle. Is the boat balanced as the oars come out of the water? Yes. Is it still balanced when we get our arms straight / body rock forwards / roll up the slide? Work out where the problem starts to happen and then decide what to do to effect a change. The cause might be timing of the oar handle movement at the finish transition to the recovery. What fixes this? Probably handle heights or sequencing of the finish body movement. If handle height is the issue. Choose a drill like rowing with the oar flat on the water on the recovery. Then progressively change this to increase the depth of handle push down to take the oar out of the water. Then keep the handle at this height throughout the recovery until the next catch. The progression is to start with a 1 cm tap down; move to 2 cm and 3 cm. Can you keep the boat level at these stages? The self - diagnosis method helps us to diagnose the issue, fix the problem and then row in the new way. Use your autonomy to try to fix the issue and see if you can make it work in practice. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192

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  11:40
• What to expect from rowing as you age

  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. 01:45 Recognising when you need to make the next adaptation 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. https://www.facebook.com/groups/595853370615544/ 04:00 Mobility and aging 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 "FREE STUFF" How to test your functional movement and strengthening exercises. https://fastermastersrowing.com/member-register/functional-movement-assessment/ 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. https://fastermastersrowing.com/member-register/functional-strength-and-movement/ If athletes can't get into the right positions for rowing it's difficult to teach them. 05:15 Technique changes with age Adjustments to take account of mobility issues. Adapting Rowing Rigging For Masters Physiology article https://fastermastersrowing.com/adapting-rowing-rigging-for-masters-physiology/ 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? https://fastermastersrowing.com/rowing-and-aging-each-decade/ Most of us delay making changes - if you are losing strength, you should be shortening your oars (Volker Nolte Rigging Webinar has charts for oar designs, Men and Women). Most masters row on oars which are too long for their strength and capability. https://fastermastersrowing.com/member-register/rigging/ This webinar includes - Volker Nolte’s oar rigging chart – learn how to rig your oars correctly based on the oar make and spoon design - Mike Purcer's Masters 1x rigging chart (span, oar length, inboard) different for men and women. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192

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  10:00
• Rowing in Circles

  Slowing down makes you faster in the future. What is rowing circles good for? Timestamps 00.30 Rowing in Circles I know I could make a lot of progress if I could just practice my stroke over and over. Yes, this is the purpose of rowing in circles. Get the intense, focused practice in a stable environment. 01:30 One person rows at a time in sweep; in sculling you row one side at a time. Often done in small boats so that the effect is all about what you're doing - the boat movement isn't muffled by what others are doing. It gives direct feedback and a strong learning outcome. 02:15 What is rowing circles good for? Level bladework - are your oars going into the water at the correct depth in the power phase and are they staying at the correct height above the water in the recovery phase. If you row "over the barrel" this is good. Catch placement - how to time lifting the handle so your blade goes into the water when your seat is just arriving at the change of direction at full compression? Get the oar under the water before the seat stops moving. Recovery height of blade above the water - Sweep align which hand does the height and squaring/feathering. Single hand or wide grip rowing can be practiced in circles. How to row square blades - see exactly what is needed to get the oar out of the water square. 05:00 Increase the challenge Learn the basic skill at light pressure, then make it harder by moving to firm pressure rowing. Try not watching your blade while rowing to keep the same technique. Remember when you are learning something new - there is a ladder of learning. Step up to make it more challenging but if this isn't working well, step down to re-establish the pattern of technique movement before trying to make it harder again. 06:15 Do it 3 times It takes time to acquire a new skill - repetitions help you to learn. Rest and reflect while your partner tries the rowing in circles. Many people learn in an interesting way - your brain processes the movement between practices. It may be better at the next practice. 08:13 Coaching rowing circles Watch this video to see Marlene Royle coaching a single sculler on Rowing Circles. https://youtu.be/1Jaqv1eiN5Y?si=c6KaXwnAE1pFo4by&t=133 To see the video of this podcast (if you're listening audio only) head over to https://youtube.com/live/_RfJ7Ku3Qe8 Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192

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