Rebecca and Marlene discuss

- Cold Water Rowing

- The Faster Five essentials for rowing

Technique, Bladework, Stroke Power, Racing and Fitness Assessment.

Sponsors

“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo.

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Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona.

Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book.

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Faster Masters Magazine is designed for masters rowers.

If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice.

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Timestamps to the show

04:50 It's autumn there are things we need to focus on - for the October Training program. In the Rowing Lifestyle module is a total body recovery session - including a rolling pin and a butter knife!

Technique module is a video about how to stop rushing the slide and what that looks like.

08:00 The 5k Training program peaking in October / November is about sharpening your speed for racing. Preparing your finishing sprint is part of the training and the taper week before your race date.

12:00 We launch the Faster Five. These are principles which are important to learn, how to practice and what to practice. Things to pay attention to and key reference points.

The Faster Five represents the Faster Masters Rowing philosophy of teaching and a structure for you to plug into when you are studying rowing and learning how to become the rower you want to be.

16:00 Faster Five - Technique . Reference points so you can practice on your own. It takes thousands of strokes to learn the correct technique. It takes 3 seasons to become a sculler and 2 seasons for a sweep rower to feel they can apply good power in both sweep and sculling.

19:30 Faster Five - Bladework. timing and co-ordination is important. When you hold something in your hand (the oar) your brain thinks it's part of your hand. This is why it takes a long time to learn. Reduce your wash and blade is a key part of the learning from the Faster Five. The timing, finesse and precision takes drill work, focus and concentration. Developing high speed co-ordination is key to becoming a skilled rower.

23:00 Faster Five - Stroke Power - this comes after the bladework which brings confidence to your rowing. Power requires you to trust the oars and use your body weight. Learning the sequencing, being explosive and being effective at moving the boat.

26:00 Faster Five - Racing - the principles of racing well. Mental and physical, starts, steering and race strategy. What works for you and your crew. Back up plans. Relevant for all rowers whether you race or not because you can test yourself and get progress markers.

30:00 Faster Five - Fitness Assessment. A battery of tests to gauge your quality of rowing including stroke power, VO2 max, anaerobic threshold. Comparing the results works on both an erg (watts) and on water (500m spit to watts). The relative comparison gives proportional fitness measures. This changes over time.

34:30 If you are injured and come back to rowing your test shows you the right level of intensity you can manage.

38:00 Where to get the Faster Five. Link is in the website footer

https://fastermastersrowing.com/courses/the-faster-five/

When you subscribe to ANY monthly recurring program on Faster Masters Rowing the Faster Five is included free of charge.

When athletes stop doing our training program you lose a lot. You lose commitment, you lose engagement and you lose someone else coaching and doing the thinking for you.

When you stop doing our training program you lose fitness, you lose your edge and you don't stay engaged and showing up. When successful athletes stop doing the Faster Masters program 100% of the time they never maintain the results they had on the program. Success does not carry on without an ongoing, developing training program.

40:00 Faster Masters is more than just a training program. Faster Masters is not babysitting athletes. Depth of instruction and insight from masters specialists. The Faster Five took us months to complete and includes our years of coaching expertise.

Masters feel like "disregarded" athletes - we are on a mission to get the sport of rowing to appreciate masters athletes. What we can bring to them, the goals we have are important. We deserve respect. We are building a global family of athletes.

47:00 Virtual Head of the Charles - should you lap a 2k course or row the lake perimeter?