Marlene and Rebecca tackle

- exercises to improve finger and forearm strength

- how to build aerobic base while training for the CrashBs

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Timestamps to the show

04:00 Marlene is presenting at the US Rowing Convention on Training for Life

10:20 Exercises for fingers and forearm strength. Things to get right first

- handle grip size - get the correct size for your hands

- Initiate the turning movement don't turn the full 90 degrees as you square and feather. If you get to 45 degrees, the oar will continue to turn under gravity

- 3 With your fingers make sure the back of your hand and wrist never falls underneath the handle. Because you need downward pressure on the handle to help roll the oar

- Check your boat set-up. Are you able to achieve the correct static positions at the finish?

15:00 Curling the fingers and knuckles exercise. Your extensor muscles aren't strong. Flexor muscles are 4-6 times stronger. They are meant to grip and so get worked more than extensors.

Elastic band for strengthening the intrinsic muscles in your hand.

Wrist strength - take a small weight in your hand. It's important to stabilise your forearm. Hold your wrist over the end of a table and flex up and down and side to side.

String on a dowel rod - roll it up and down with a 2-3 lb weight on the end.

19:00 If you have osteoarthritis - don't push yourself into inflammation and swelling with your rowing practice. Don't use your thumb to apply internal pressure on the oarlock either if you have osteo.

20:00 How tight should you hold the handles? As if you're holding a kitten, puppy or a small bird.

23:00 If your forearms wake you up at night feeling restless. You should stretch them.

Do the "Karate Chop" drill on the recovery and Open Palm Sculling drill.

26:00 Trigger finger syndrome can be developed from rowing. The anular ligaments get pulled and swelling happens in the tendons.

28:00 How to train for both speed and endurance simultaneously. If you are doing CRASH-Bs erg race in March and enter the 30 minute and the 500m sprint event.

Follow the Faster Masters Rowing training plan first and foremost - pick the 1k racing plan. If you have extra time include a 40 minute low intensity row or aerobic cross training session.

32:30 Keep the group together - over the holidays stay in touch with your crew mates and become accountability partners. Community matters in masters rowing.