RowingChat

Steering is hard to get perfect. Learn the key issues as we get ready for racing season.

- positioning the foot

- roles in the boat

- how to steer and how much

Timestamps

01:00 Who steers - bow or stroke? Considerations - bow for head races, stroke for a straight, buoyed lane course.

02:15 How to set up the foot position. Make sure the steering wire is set so you get equal steering to both sides. Set the shoe to the mid-point.

Get a shoe with a snug fit.

04:00 Looking around - on a straight lane course, you don't look around.

For head races - look round when you need to.

On a head race depends on the course and how many bends it has and how well you know the river/lake. Know the places where boat positioning changes. Have a mental map of the course, or print out a map to take in the boat.

Know the 'next thing' coming up on the map. Break the race down into segments.

08:00 Steering with your toe without over-steering.

Know your equipment as boats differ.

Check the wires attached to the T-bar over the rudder - set them wider or narrower depending on how much turning circle you need.

Check the rudder is straight before tightening the shoe nut clamping the wire.

Are the wires attached to the t-bar wide or narrow to the midpoint? This can be adjusted.

11.30 You can make the boat turn without steering, especially in a sweep boat.

Keep the boat level while steering - use lateral pressure into the pins.

Steer corners in the fewest possible strokes. Always look before you steer so you know where you are relative to the next bend.

14:00 Roles in the boat. Who does what?

It is possible to steer, call and stroke all at once. But can you cope?

In a four person boat you need a stroke, someone to do the calls and you need someone to steer.

Who can read a race best in your crew? They must know what to do as the race develops and what trick to "pull out the bag" to respond to every situation.

Three seat can act as guide for stroke - give them reminders - monitors how stroke is going.

17:45 What can go wrong?

Try to stick to the race plan but also respond to what's happening in the race and to our crew so you make adaptations on the fly during the race.

Know what you will do if

- you go off course

- a crew comes into your lane

- there's a crab

- you clip a buoy

- steer close to the buoys or overlap with adjacent crew

19:30 If you drift to one side of the lane [look for the vanishing point on the buoy line].

Make your steering adjustment gradually to go back to the middle of the lane.

20:15 In head races what goes wrong is

- looking round frequently enough

- you forget what is coming up next on the course

- look towards the "object" which is your next steering marker.

Steer towards something solid (like a bridge pier rather than the arch).

How close you dare steer is based on your sense of risk, your crew's confidence and. your confidence in them.

How does the crew respond to a quick, urgent steering requirement? What words do you use when you need pressure on one side?

23:30 Practice during your training sessions.

Make notes about the course and the advice in this podcast.

Know your boat and know your crew.

Be confident making decisions on the fly. There will be errors and you will mis-judge things sometimes. Animosity within the crew kills ability.

Know how to get back on track. Practice them.

It's fun refining your skills and seeing yourself get more confident.

Resources from our archive

https://fastermastersrowing.com/troubleshooting-rowing-steering/

https://fastermastersrowing.com/your-rowing-steering-questions-answered/

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Going deep is a common technique issue, as is "corrugating" through the drive where the blade goes deeper and shallower. In this podcast Marlene and Rebecca discuss how to get a horizontal drive in the rowing and sculling stroke.

Timestamps

Horizontal Drive - what is a horizontal drive?

02:00 Why it matters? Stroke length is important for rowing and sculling.

How long the blade stays in the water at one depth. If your depth varies you have a shorter stroke.

05:30 Coming over your knees the blade can go deep.

Also on the placement if can go deep if you shoulder lift to place the oar.

07:30 Tape on the shaft at the correct depth is a useful visual marker.

09:00 check your rig FIRST.

Oarlock height is key.

In 1x at the finish check the handle height while stationary - your forearms should be parallel to the water.

13:00 Drills to stay horizontal.

1) One finger rowing drill - what it feels like to stay level on the drive. Draw through with only your middle finger on the handle. The water supports the blade to stay level - if you allow it.

2) Aim for where your knees were. Drive your knees away from your chest and keep your body leaning forward at the catch angle.

3) Row with blades flat on the water to see where the handle is at the catch against a visual marker. Your handle stays the same height through power phase and recovery during this drill. You can do this on erg - use tape to mark the chain / handle height

20:O0 Benefits of staying horizontal. Get a longer drive. Look at your blade to check as you re-pattern your movements.

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Things you wish you'd been told or learned earlier before teaching learn to row. You'll never stop learning because this is rowing - it's normal!

Timestamps

03:00 Marlene's first learn to row class 1982

07:30 Use lifting a box to demonstrate the stroke sequence.

09:00 Port is on the right. Port wine is red, red is right (both start with R).

09:45 Tension - how comfortable are they on the water.

11:00 You won't get fit learning to row.

It's mental and technical. Mental - relax enjoy the view.

13:00 Comfort in the boat drills -sit at the catch. Be aware of where your body weight is. Can you feel your feet, seat, and oars against the oar locks?

15:30 Let day one be about experiencing on the water. Demonstrate what a full stroke looks like. Get full strokes in.

Be in the boat on day one not on the rowing machine

18:30 Have helpers. First impressions of rowing. Load up your staff for the first day and give attendees assurance and individual attention.

20:30 Don't try too hard. Let them row the way they want to.

Check people don't get into a situation they cannot get out of. Wedged against the bank in a lx on a windy day. Use a rope if they are very tentative.

24:15 Make sure you can see all your athletes simultaneously.

24:45 Don't talk too much. One thing at a time.

21:00 Rowing is fun but safety is serious.

Highlight the safety features of the boat.

Spatial awareness is low when learning something new.

29:40 Rowing lingo - use some but not too much.

You'll never stop learning to row.

Enjoyment, safety, you want big smiles and a sense of achievement at the end of each lesson.

Should we row differently based on our strength or sex? Marlene and Rebecca discuss lower and upper body strength in relation to rowing technique.

Timestamps

03:15 Differences between men and women in general.

The standardised testing difference is about 15%.

For a standing broad jump - can you jump your height?

05:30 Boat speed differences at international level is 10-12%.

The assumption is that women tend to be weaker But your training affects this.

Activating muscles and adding body weight to the handle improves boat speed.

07:00 stability versus mobility.

A strong person can row harder because they have a strong heart/lungs engine.

Women post menopause have tendon laxity causing instability in joints.

Men generally need more mobility as they age.

11:00 Rowing technique basic principles of large to small muscles.

A late body swing requires strength. Most of us now a less-segmented stroke. Hold the pressure on the blade in the water.

Personal dimensions matter too.

14:00 New rowers are taught a more segmented stroke by Rebecca for specific reasons.

17:00 Try rowing legs only then rowing with straight arms - can you sequence differently?

The bent arm catch can stabilise your shoulder.

19:15 Emphasise posture with women as they carry more weight in the chest and so need more shoulder stability.

20:00 immobile athletes can't get a forward swing. Work on this on land.

An upright technique like Marcel Hacker - it's possible to apply all your body weight.

23:00 Your ability to adapt technique matters for crew combinations. Try new things as a transitio. Do it gradually.

A different coach may use a style that's new to you.

Watch for strains /stresses in your body as you change technique.

4. -- Woaching masters is not the same as youth rowers. Adjust how you coach, how the athlete interacts with you and with the rest of the crew.

Guest Duncan Holland explains his framework for the empowered athlete.

Timestamps

02:27 Debunking the myth of masters being uncoachable.

Duncan says "I find it relatively easy & a lot of fun."

Learning in different ways. Words or pictures and videos.

05:00 Organising masters is easier than juniors.

A coaching philosophy

What do you need to coach?

- enough knowledge of how to row, how to rig, how to race. This makes it easier for ex-rowers. 08:00 How to give feedback is the next most important skill.

Feedback is the base interaction between athlete and coach.

09:00 The need to write a program if athletes want to get faster.

It's better if the coach writes it.

Faster Masters sells training programs for masters rowers.

10:00 How to be safe on the water.

Local regulations are known.

Five Different levels of feedback

1. No Feedback - Nothing

2. Negative feedback "why kids must behave"

3. Zero Feedback. When you say "good" or "you missed" it's not encouragement. Not telling them anything useful.

4. Subjective Feedback. When you tell them information or how and what they did. Me-tell-you.

5. Objective Feedback. Athlete tells the coach what you think you did first. Then I confirm or correct.

20:00 The empowered athlete.

The wrong idea is the coach is boss. The coach is one of the tools an athlete uses to meet their goals.

24: 00 Coaches are rare.

Athletes have knowledge gaps.

Athletes take responsibility for their technique.

Help is available.

For example people in your crew.

25:00 How to use a model of rowing technique.

You must have an agreed model of how we row.

Put the model on the wall in the training room.

Compare how you row to the model.

Ask for help and HOW to change.

Seek feedback.

29:00 The empowered athlete is in control asking for feedback in a situation where they are in charge.

32:00 How to solve the problem of getting a coach for your masters crew.

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Hannah is the marketing media and volunteer co-ordinator for the first summer regatta of the year.

Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192

Tessa is a Kinesologist and strength coach with a passion for training rowers. She specializes in athletes aged over 50.

- How to counter the natural decrease in muscle strength and size with age.

- Ways to balance rowing volume, strength training volume, and recovery.

- Masters Rowers have complex bodies and many have training limitations or previous injuries. Females typically are more predisposed to various conditions after peri/menopause (osteoarthritis, osteoporosis, sarcopenia). How do we train alongside these limitations?

She has extensive experience working with all ages and stages of training, finding complex conditions such as osteoporosis and osteoarthritis to be the most fulfilling. Tessa believes a sustainable and successful strength program can be created for anyone, regardless of any potential limitation they have.

Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192

Marlene Royle showcases how rowing training programs need to be adapted for athletes as the effects of menopause begin.

- Changes to make to your training and recovery

- Ways to use all the training categories and still include strength sessions

- Interval work and how this changes through menopause

Marlene Royle was among the first rowing coaches dedicated to masters. She coaches masters on the water at Aviron Knowlton Rowing, Craftsbury Sculling Center, and Lemon Bay Crew Club.

Marlene founded Roylerow Performance Training Programs in 1999 to coach masters with customized rowing training programs, the first online rowing coaching service. Marlene’s coaching has produced a steady stream of FISA world masters champions.

Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192

Clarissa Kristjansson joins Rebecca and Marlene to talk aobut the physical aspects of peri-menopause and menopause.

- Physiological changes in peri menopause and menopause

- Managing menopause symptoms using lifestyle and medical interventions

- The positive and transformative nature of this life stage.

Clarissa Kristjansson PhD is the host of the Thriving Thru Menopause podcast and author of The Mindful Menopause. She is a neuroscientist, an internationally known menopause educator and a health coach.

She came into menopause coaching through her own experience with anxiety (and a host of other symptoms) that set her on a different path to empower women through this time.

Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192

Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/5694205242376192