RowingChat

Selma is a rower and coach from Iran now based in USA. She's a multiple Asian medalist, experienced Junior coach (former national Iran rowing team Junior Head Coach).

Soulmas uses Selma as a nickname. She is mentored by Paul Thompson (Rowing Australia).

01:00 A sporty childhood with her Father who was a wrestler. She competed for Iran in slalom kayak first and then later in rowing.

02:00 she had an accident on a class 3 race in Slovakia and injured her shoulder.

She spent 5 years in the national team and then coached the women's team for 7 years.

03:30 What made you want to go to the Olympics?

Iran has a talent recognition system for under 16 year olds. At 2000 Sydney Olympics she watched the broadcast. She was dazzled by the opening ceremony. "I wanted to be part of the glory."

The suffering and pressure of sport is motivating. A string from my heart was connected to the Olympics

She entered the Canoe Slalom competition in Poland. A third grade river is very tough.

In 2008 watching the Olympic parade in Beijing she felt a part of the team even though she didn't get picked - a grudge. She wrote a note on paper and stuck it to the inside of the closet to read her motivation to go to the Olympics.

09:00 Rowing is carefree on the outside and a war on the inside! She joined the national Iran rowing team 6 months later. Her physical preparation from canoe helped her become a national champion.

10:33 London 2012 qualification was against continental (Asia). The process started many years before. As long as she didn't remind herself that she was in the Olympics, focus on the same routine as for a World Cup kept her focus.

The opening ceremony was like a full moon in my imagination - I was laughing with my whole heart the whole time. It was like a luminous vacuum with loud voices. Indescribable feeling, incomparable.

People's eyes are as individual as a fingerprint.

14:30 A day in the life of an Iranian Rower

At a camp I always cared about my sleep. I forced myself to sleep 8 hours plus a nap before practice.

Fatigue after training is physical (and normal) but with sleep it ends. I read an article which said a nap for 30 minutes can increase performance for 10 seconds.

Training session recording and I trained as if it was a race. I wasn't faithful to the training percentages, although I regret this now.

In my free time I read psychology books. Ekaterina Karsten from Belarus used to knit at camp so I did it too - hats and scarves for my friends.

18:00 I liked all the training except running. I was a conservation person, trying not to get hurt as much as possible. But I couldn't prevent some injuries. I withdrew from the national team camp in 29:30 I tried to be the first in every day but not the best of the team. This helped prevent my mental exhaustion. I was one of the older athletes which created an expectation among teammates that I would be perfect and the best.

Being a bit older I was really determined. My strengths were commitment to reach a goal.

21:00 In 2017 I was the coach of the national youth rowing team. I was guided by a very experienced coach. He'd spend hours adjusting the rigging for one person on their boat. His style was quick hands and slow slide with a lot of low rate work.

In 2020 her athletes qualified for the Argentina Youth Olympics. She applied through World Rowing for a female coach development programme. It was great to meet other coaches and get improvements. This is what paired her with Paul Thompson. He mailed me his books to Iran for me to read. I was one of the few trainers in the country who had access to these resources.

My LW2x qualified for the Tokyo Olympics and got the best ranking we'd ever had. But due to the covid restrictions they couldn't take park in the event.

He is one of the massive coaches in the world - flexible and strong acceptance of high performance by coaching 3 different world countries (AU, CHN, GBR).

26:30 On the advice of a friend in 2010 I wrote my dreams in a notebook and wrote 110 wishes in it. These weren't only for me.

So what should I do? After the Olympics I'd finished my long term plan. Then I opened my wish book by accident. I came up with solutions of my crisis of aimlessness. Following them like a checklist will make my dreams come true. This grounded me. I decided to emigrate to Europe or America and so I went back to my rowing training, continuing it through to 2014. After the Asian Games and winning 2 medals I decided to give up rowing full time.

I chose to move to USA.

30:30 I coached the Iranian junior team while waiting for the immigration system. in 2022 my visa came through.

Salmaz is now looking for coaching work in rowing clubs in USA.

I am building my life from the ground up.

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Boats break, crews crash but it's not always terminal.

What you can do to maintain rowing boats yourselves, keep costs low and how to find good rowing boat repairers.

Timestamps

02:00 Rowing Boat damage - goal is to minimise.

Causes of boat damage.

- Handling the boat in/out of the boathouse.

- Steering and not paying attention to where you're going

- Colliding coming into a dock incorrectly

- wear and tear on your boat requires replacement consumables - things wear out.

04:00 For things which slot together or touch, consider both parts.

Wheels of seats, tracks / slides, wheels, oarlocks and oar sleeves/buttons. If one is worn also look to replace the other nearby parts e.g. tracks AND wheels; oarlocks and sleeves.

05:30 Notice what is wearing out.

Keep an eye on them so you can decide when they need replacing.

06:00 Boat Maintenance

Check boat before going out on the water. Put the boat on trestles. Quick scan for tightness of thumb screws. Also when wiping down the boat after rowing - did you notice a rattle?

Weekly boat washing allows you to check if things are broken.

Things work loose and so vigilance is a good trait.

Keeping boats clean goes a long way towards reducing wear and tear.

WD40 lubricant is not good for sealed bearings so don't use it, choose a silicone spray instead.

Dirt clogs up moving parts in a rowing boat.

11.00 spare parts for clubs

You need a tools box and a supply of consumables which are kept easily to hand for quick fixes while washing boats. Make it easy for your members to fix these things fast.

Washers and nuts, adjustable pusher-outer spacer washers, shoes, seats, gates, steering wire, hatch covers, undercarriages, metric and imperial nuts/bolts, oarlocks, wing nuts, top bolt nuts, foot stretcher bolts, seat wheels, shoelaces, slide end stoppers, under-slide wing nuts, bow balls.

If you buy replacement parts, always buy two!

13:00 Minor repairs

The most common thing that happens is a small nick in the hull under the water level. Use tape to cover dings in the gel coat and paint. Cut the tape with scissors. Rub over the damaged area, cut the white tape on when the area is a warm so you get a good bond.

Larger dings that go through to the honeycomb layer - this needs a waterproof repair. Get epoxy and a repair kits for hull holes to do yourself. Micro-balloons are like a fine powder which you mix into the epoxy to make it thicker to pack into the hole. Makes it more solid.

Buy a small pot of touch-up paint from your boat builder.

Or if you have coloured boats, a boatbuilder recommends making it look nice by using a PVC wrap like they use on cars. It costs less than a respray. And if you have a problem, it's easy to replace.

Get the skill in the club to find people confident to do a repair. Keeps costs down.

When equipment looks nice people look after it better.

17:30 find a local repair shop.

Use a professional who understands carbon fibre. They don't need to be boat / rowing experts.

Some boats have to go back into the mould to repair if it is more substantial damage. That is a professional job.

20.00 You can get a boat resprayed. Remove the internal fitments yourself, get it sanded back, resprayed and then refit the foot stretchers and internal fittings yourself.

Repairing the wooden Stampfli quad in blond mahogany.

22:00 Paying for repairs.

A challenging topic you need to have a club policy.

Know what the insurance excess (deductable) is.

Some clubs levy members when they don't want to make an insurance claim.

Some portion of membership dues can go into a repair fund for parts, materials and professional help. Trailer repairs were paid for with a 20p (UK) levy on all people going to race.

Can you get a fund large enough to pay the insurance excess.

Plan over the long term for the recurring costs e.g. trailer tyres.

Do you keep afraid to care repairs

26:00 Look at the lifespan on equipment. Do you sell boats second-hand?

What is the best age to sell a boat so you get a good price and invest into new equipment.

Or do you use boats "to the limit"?

What can you do with old boats so they don't go into landfill? Can you sell them to restaurants?

Find a Rowing Boat repair shop

https://rowing.chat/retailer/?retailer_category=repairs

and find a boat new or second hand

https://rowing.chat/retailer/?retailer_category=boats

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18:30 Racing is happening - do you need to improve your steering before the big day? Join us

Timestamps

01:30 Steering a buoyed course - there are hazards you must overcome.

Kim Brennan's Rio Olympics final - she gets moved by wind and her oar goes over the buoy line. It could have cost her the gold medal.

04:15 Notice you are off course

You have to be able to go straight off the start - practice not steering during the start. Know how to manage wind. Invent a way to practice this at your home waters.

Practice lining up with other crews as well - part of the jeopardy of starts is you don't know what other crews will do.

Is it you who are off course?

Train your consciousness to notice - watch your stern and the wake ripples, watch the parallel lines of the buoys. Use your peripheral vision to judge your course.

07:00 Whose job is it to notice?

Stroke is the person who can judge alignment best.

08:00 Steer gradually is usually best.

If another crew is coming into my lane, Rebecca tries to hold her course. This takes confidence in your ability. Don't steer away from them.

If they overlap you concentrate on getting your oar in and out without clashing.

Make it clear to the umpire / referee that you aren't at fault.

09:00 If you are doing the calls - warn your crew.

Let them know something is happening, don't look around, just do it.

"Feather high" or "Pressure port". Tell them when you are through the hazard and want them to row even pressure by calling "Even" or "Straight".

11:15 Bow can also steer with pressure without telling the crew to join in.

Pressure steering can enable the crew to keep rhythm and length much better.

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12:30 Toe steering to correct course

How to correct using toe steering - first correct back till you are in the middle of your lane, then correct back to get the boat straight in the lane. That often affects inexperienced steerers. Watch the video to see the pen demonstration.

Practice steering off a point on your home course if you can. Travel to a buoyed course to practice.

Rebecca uses the call "straighten up" - note that the 3 seat is well placed to judge when the boat is in the middle of the lane.

The boat pivots around the mid point of the hull, not under where stroke sits. Start the correction before you get to half way across the lane.

16:00 Risks from poor steering

If you impede another crew you risk disqualification. Know what flags the referee / umpire holds and what they mean. When the stroke didn't tell cox what a red flag meant... we got DQed.

Equipment damage or breakage or lose an oar if you hit a buoy.

Rowing a greater distance if you don't go straight. It adds distance and time to your race.

18:30 your crew can lose rhythm & length- they end up concentrating on the wrong things as they focus on the steering not working hard. It's a huge distraction.

20:00 Benefits of learning. It is a worthwhile skill to learn.

You will be a desirable person in every crew if you can steer.

It's a bigger risk having an inexperienced person steering. Borrowed boats aren't necessarily set up right. Check the fin is straight. And check the rigging. Button/collars can slip on the oar.

22:30 New book - the Female Body Bible by Baz Moffat, Dr Bella Smith (the Well HQ).

https://amzn.to/3Xx7YDk

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Learn from each event you do so that you can personalise your pre-race preparation.

Timestamps

01:00 Pre-race checklists - how to prepare before the regatta and how to improve through the season.

Ritual of things to do to get ready for competition.

One day before, get everything you need together. Add elements of structure by packing and folding your clothes.

03:00 Do repairs to equipment / adjustments before you leave home. At the regatta there are so many distractions and it's easy to make mistakes.

Take enough food with you. Your normal food and additional snacks.

At a new race course, know where the bathrooms are, where to get water, how long it will take to walk your boat to the boating dock.

05:00 Equipment checklist - car rack, boat, seat, riggers, oars, slings, electronics, bow marker numbers, tools, seat pad, spare fin / collar / oarlock, duct tape.

Clothing for whatever weather you might get - row suit, tights, pants, wind shirt, sweatshirt, socks. Also have an extra bag of clothes if you might get wet.

08:00 copy the checklist for each regatta, copy it and update for each event. Nerves and excitement mean you can forget things.

Have your GPS and road map, hotel room, entry confirmation, know how to get to the race course, a pop up tent to rest between races.

09:45 What to do immediately

Where to put your boat, rig it, tie it down. Know who else is using the boat and knows where they are and the oars. Organise your "pad" and your trailer.

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11:15 How to assess after the race.

Look at the entire 24 hour period before the event.

Write down 10 things which went well for you. You nailed these!

Sleep, eating, boat readiness. The warmup, the start etc. They can be subjective or objective.

Then look at 10 things which could be better for the next regatta. Note these and decide what needs to go on the checklist and what needs to go into your training programme for the next race.

Consider the big picture. Then reflect on this at the end of the season.

15:00 Ten things we wish we'd learned before going to race overseas. A new article on the Faster Masters blog.

https://fastermastersrowing.com/take-a-group-to-race-abroad/

16:00 Racing overseas with a time difference - plan for this ahead of time.

This takes an adjustment. If you arrive and can race within 48 hours of arrival, that's will work fine. If you don't and it's longer than 48 hours you need 1 hour per day to adjust to the new timezone.

Also consider altitude and its effect on you.

If your race time is significantly different from when you normally train, try to schedule practices at the time of your race. Learn how to manage your meals and your body.

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Nobody wants to look like a lump clumbering around. So what's the best way to get into a single? And how can you adapt that if your mobility isn't what it once was?

Timestamps

01:00 Single sculls - how to feel safe getting in and out.

02:45 The basic method demonstrated

Nathan Benderson Park - How to: 3 ways to board a rowing scull

https://www.facebook.com/watch/?extid=CL-UNK-UNK-UNK-IOS_GK0T-GK1C&mibextid=2Rb1fB&v=1168574316827619

Start with positioning the blades. Ensure the handles overlap or are touching so the ends butt up together.

Hold the handles with both in one hand (the hand closest to the water).

Create stability by putting upward pressure on the handles.

Push the seat backwards on the slide so you have enough space to step onto the deck of the boat.

Put your (closest to the water) foot onto the deck.

Transfer your weight onto that foot and bring the other foot over from the dock to join it.

Lower yourself onto the seat (keep pulling he handles up)

05:30 She makes useful remarks about how the wind is pushing the boat away from the dock and how to ensure it doesn't drift away while you are getting into the boat.

Get into the habit of first assessing the wind and weather conditions before getting on the water.

This is a good safety practice.

06:30 Hold the handles WITHOUT your finger between the grips.

A better way to hold the scull handles when getting in and out of the boat.

Create a triangle of strength with the oar handles to make the boat more stable.

07:40 Getting into a single from a seated position.

Position the oars in the same way as for the basic method above.

Sit on the dock and hold the handles in the OTHER HAND (the one closest to the dock). Keep upwards pressure on the handles.

Position the seat and place your other hand behind the seat (closer to the bows) on the deck.

Pull your feet close to your bum (butt) and use the hand on the deck to push up and lift your bum across onto the seat. Simultaneously push on your foot (the one furthest from the boat) to enable you to get your bum off the ground and over the gunwale / sax board of your single.

Sit on the seat.

Bring your other leg over into the boat.

09:45 Rowing with adaptations

Athletes with knee issues won't be able to do this seated method.

Know some variations which you can suggest to these folks.

It's important they feel safe getting into a single scull.

Adaptation #1 - hold the rigger for them

Adaptation #2 - they need two hands to push up their body weight so cannot hold the handles. You hold the oars and /or the rigger for them to create stability.

Adaptation #3 - start kneeling all fours and 'roll over' to sit on the seat.

12:15 Swan poo on the dock.

Add cut down yoga mats to the dock so you can sit / kneel on a clean surface.

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13:30 Standing push off into a single scull

Standing push off

John Tracy - the standing push off method of getting into a single scull

https://www.screencast.com/t/XElhObsd7R

15:30 Push out the water side scull, position the seat and place one foot on the deck of the boat.

Hold the rigger or bank side blade shaft with your hand (the water-side hand holds the oar handles). This allows you to balance and control your body weight and create stability as yo transfer weight from the dock to standing in the boat.

16:16 As you push off you want a lot of weight on the foot on the dock so you can give it a big push.

As he pushes, he transfers weight to the foot in the boat. Balance is achieved by controlling the tilt of the boat by holding the oar shaft or rigger.

Stand with both feet on the deck and sit down.

17:15 the bank side blade is still on top of the dock. Pull this oar towards you - ensure it's squared - use the oar tip to push out against the side of the dock.

The other hand holds the entire boat level while the oar rests on the surface of the water. You can hold the single level with only one hand/oar.

19:15 Other considerations - once you have the basics. Get a friend to be nearby to catch a rigger if you get unbalanced.

Boats tip a lot before you fall in - try rigger dipping. Work out how far you can tilt the boat before you fall in.

Get in and out of your boat safely is a good way to learn boat handling skills. These promote safety and control in different weather conditions.

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Pair oar boats are fun and a huge challenge. We discuss what you should do when trying a pair for the first time and what makes pairs go fast.

Timestamps

03:00 set up the rig correctly

- handle at the right position

- release at the same place

- oar handle height.

Set up to the pin work through position so you are both the same. If you don't know what this is, ask us!.

05:00 You can adjust inboard/out- board to unique settings for this crew.

07:00 Who sits where?

Stroke - needs to be regular and rhythmical.

Strength of the rowers affects seating - bow has more leverage so weaker athlete can go here.

Who steers?

09:00 Experiments are encouraged.

10:30 Fast pairs are good communicators

Technique - hand heights on the recovery must match. Practice your hand heights and high balance. 12:30 Stability on the recovery.

Find exact timings - arms, squaring, body rock etc.

Sequence together. Use physical reference points to guide you.

15:00 Who feels things more?

Body awareness is needed - control your weight as you go through the stroke.

17:00 Choose a gathering point where you focus on being precisely together in timing and body position. This creates synch between you.

19:30 Match your power curves

Use land ergs to wore on this. Initiate the power in the same way.

21:30 Steering a pair.

Use pressure more than the rudder. Recovering from a mis-steer is a critical skill.

Build steering habits into your practices.

Pairs are fun - a worthwhile investment in time.

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Our third episode to help you master rowing square blades. Three drills to build your skill and confidence.

Timestamps

01:00 The finesses you need to get confident doing square blade rowing and sculling. Start with episode 1 to get the early drills. The set-up is critical to getting stability before you try the advanced drills.

20:00 3 on 1 off drill

Do 3 strokes square then 1 feathering. Get boat speed from the feathered stroke.

Try the other way around if you are less confidence. Commit to the square stroke; don't give yourself an "out". When you do the square stroke, leave the blade on the square.

Check your hands nest through the crossover; check pressure down is equal on both hands.

04:00 the POINT of learning square blades

Square blades gives you the skill to control the blades when the water is rough.

Time your entry and exit in isolation from squaring / feathering. Get more finessed with timing.

05:45 The Swinford Switch drill

Work in 10 stroke blocks; 10 strokes square on port; 10 strokes square on starboard; 10 strokes square on port etc. Do this as long as you can tolerate it.

07:30 Rebecca's variant: 10 strokes normal rowing; 10 square stroke side (feathered bow side); 10 square bow side; 10 square on both oars; 10 strokes feathered again.

08:00 Marlene focuses on the feathered oar to keep concentration. Be aware of the correct weight in the hands so the oar is high enough off the water. The feathered hand sets the rhythm for you. You can hold the boat level with just one hand. Keep lateral pressure into the pins for the switch over stroke.

09:00 Pause at hands away then feather drill.

Come out square and hold the oars square pausing at arms/body away. During the pause move to feather, continue the rest of the stroke.

For bladework handling this is a really good drill.

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Two more drills to get yourself rowing with square blades. And tips on ways to practice.

Timestamps

01:00 Recap last week's drills. Progressively add these exercises - the ladder of learning concept.

You can always do more of the basics.

02:00 Row Circles

Drills of two types - isolation or exaggeration.

This is an isolation drill - row with one oar. Stabilise the boat with one oar while you practice. This is good for self-coaching as you can watch your blade. Get your release timing perfect.

Practice the tap down - do it as a progression moving from arms only to full slide.

Ensure you are entering and exiting the water correctly. How much weight in the handle do you need to maintain the shaft height above the water.

Ensure the oar not rowing is resting on the water and maintaining the balance of the boat.

05:00 Try looking at your handle while doing this. A visual reference for yourself.

Look past the handle to something beyond so you know if your hand is not in line with that point you're not at the right height for square blade rowing.

Join the Faster Masters Rowing Training Group on Facebook for discussion and support.

https://www.facebook.com/groups/261607611492302

07:00 Delayed feather drill.

This is an exaggeration drill. Release square, when hands change direction away from the body, then move to feather off the oar.

This can also be done as a slide build progression.

If you've never done this before, add it to your rowing in circles work (above).

Visualise a soccer ball on the water behind your blade - make the oar go up and over the floating ball.

This drill fits with the Episode 1 drills.

Do make the drills challenging - switch them up.

10:00 Do the drill for 10 strokes and then go back to normal sculling. Reduce your tension then return to the drill. Score yourself for your tension (low) and quality of strokes.

Are you more dexterous on one side?

Go back to the stationary stability drill to help fix this.

12:00 being able to lift the blades high off the water at the release is a good skill for rough water and when you're racing.

13:00 Testing and proving that the blades balance the boat when they are out of the water drill.

Observe when you press down on right hand, does the boat tip to the left or right? If your boat tips more to one side - which of your hands is likely at the wrong height? What should you do to bring the boat back to balance?

15:00 if you get caught at the finish, try tapping the finish out earlier. It should easily come out of the water at the release.

Experiment with the timing - when it's right, the release helps you to get the oars out square.

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James will talk about the South African hosts of the World Masters Regatta.

James will talk about the South African hosts of the World Masters Regatta 2023.

He runs the venue services team for what may be the only African World Rowing Regatta for a while.

02:25 Roodeplaat Dam is 65 minutes from Johannesburg and 40 minutes from Pretoria. It's close to the OR Tambo airport. It's the venue for the national team.

Shuttle busses will be available to take you there.

04:00 Boat rental

Making it easy to come - End to end services - Travel Partners, Accommodation, Transport from the airport to your accommodation, Daily transport to the course and Boat rental. Glamping on site at the Roodeplaat. They expect 1000+ people staying on site from 2* to 5* accommodation options. Glamping price includes breakfast and dinner.

07:00 Saturday night party including "acts" and entertainment.

It's a rowing bucket list for many people.

07:45 Boats from Filippi, Swift and Falcon internationally plus local clubs contributing to the local boat rental pool (150 boats) including John Waugh boatbuilders. Oars come with the boats.

10:30 the regatta website

wrmr2023.africa is the website.

Newsletter sign up in the footer. Anne in the marketing team writes fortnightly.

A discount on Faster Masters Rowing training programs in the newsletter.

12:00 What to see

Bush Berg and Beach.

Kruger National Park - and local safaris where you can see the "big 5" wild animals.

The Berg is the mountain range in the middle of the country

Cape Town winelands, coast and Table Mountain.

James thinks 2 weeks of things to do after the event.

13:30 Temperatures in September - it will be mild - mid 20s in the day and down to 5-10 degrees Centrigrade overnight. Rain is unlikely. T shirts for rowing - after 9 am each morning.

James Thompson is a Rowing Innovator from South Africa.

Join the newsletter

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16:00 racing is in divisions by age category.

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Time to get confident rowing square blades. Join our 3 part mini-series on how to coach yourself and learn square blade rowing and sculling.

Timestamps

01:00 This is for anyone who's never successfully rowed square blades.

It taught Marlene how to stabilise the boat on the recovery, to learn timing of entry and exit without too much tension.

Why is it challenging?

- balance

- stability on the recovery

- keeping the handle in motion without tension

- releasing the finish at the right time

04:00 Learn the progression to practice so you can learn square blade rowing

We give you the tools to work things out for yourself.

The disciplined practice you need to do to learn square blades.

05:00 Fundamental drills for square blades

The stationary stability drill done stationary "in place". The goal is to sit balanced with the blades square in the water, with equal weight into both riggers.

07:00 start with a half release - without the boat tipping side to side.

Then do a whole release. Learn the height difference for tapping down and how to control the oars returning into the water with weight over the handles.

The sculling Intensive course covers this drill in more detail.

https://fastermastersrowing.com/register/sculling-intensive/

09:00 Ensure you're set up correctly in the boat at the finish.

09:30 Quarter Feather is the next drill.

At square blades you have to carry the blade high enough not to touch the water. Now learn how to feather just a bit - so the blade isn't fully vertical. Build up to full slide if you choose starting at half slide.

Take the perception and guide from the stability drill into a moving stroke.

Do not be tempted to fully feather during this drill. Drag the oar along the water if you need.

Stop and reset if you get in a muddle - don't "argue with your boat"!

Join the Faster Masters Training Group on Facebook if you want to discuss your progress through this learning.

Next time we will add in two more progressions.

Make these two drills part of your warm up each time you go rowing.

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