RowingChat

What are limiting beliefs and how do they affect your rowing? PLUS Book of the month with Jess Di Carlo.

Timestamps

00:40

Today’s show is Book of the Month by Jess DiCarlo and the we talk about what are limiting beliefs…Some of call it the voice of the inner lizard. We’ll talk about how to set yourself on a good course for this holiday period.

01:22:

Jess DiCarlo talks about the book of the month, The Compleat Dr. Rowing by Andy Anderson. He is Dr. Rowing from the column in Rowing News magazine. Buy a copy.

https://amzn.to/3V1euzd

03:15

The story of the Japanese rowers, rowing words, and the style of stories

04:55

The story “Seat racing a Twinkie” or was it a ham sandwich?

11:20

Rebecca’s Rowing Tales 2022

12:00

Sponsor if todays podcast is The State of Masters Rowing Survey; how is your rowing going?

Link:

https://docs.google.com/forms/d/e/1FAIpQLSeMHPOTdZ5O2oeeSCqvfjk_ZH2fpdLqQapjubcbMKU_36MpoA/viewform?usp=sf_link

15:15

What are limiting beliefs? The definition.

17:00

Jess talks about perfectionist think; what do I do if I can’t follow a plan?

About perfectionism.

18:30

Enjoying the process of what you are doing.

19:15

Marlene talks about Dr. Amy Johnson’s book “It’s Just a Thought” how you deal with limiting beliefs and changing habits. Where are the thoughts formed and how to deal with them. What is the inner lizard.

Buy Dr Johnson's book

https://amzn.to/3HPLJT5

23:40

About changing habits and habitual thoughts. What ever you give attention to is reinforced.

28:10

Marlene talks about the resource:

Limiting Beliefs Activity Sheet from UCDavis Success Coaching and Learning Strategies

https://opportunity.ucdavis.edu/sites/g/files/dgvnsk2741/files/inline-files/limiting-beliefs_0.pdf

Activity question:

What limiting belief do you want do you want to work on? When you talk yourself out of taking action, what do you tell yourself?

29:30

Marlene talks about Mel Robbin’s 5-minute morning routine and boosting your energy for the day.

31:50

Take your thinking and break it into little tiny steps to create momentum.

33:55

During the holidays even if you miss your regular workout still do something- stretch, a 20-minute walk- it still counts. Limiting beliefs are not truth unless we act on them.

35:22

If you accomplish 80% of what you want to do you are doing quite well.

37:00

Happy Christmas we will be back the first week of January.

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

Meet Dutch rowing photographer Merijn Soeters who has a new book out - The Big Picture.

Timestamps

01:20 I started rowing as a student at Schol Amsterdam.

I have hard work talent but not training talent.

Once when I was bored at a regatta I was given a camera and afterwards, people asked to buy the photos. That got me started.

04:00 The simplest shot is a boat in action.

For head races you shoot every boat. It's boring being in one place all day.

My collection is diverse - the light and how I use it is my specialism.

07:00 Train yourself to wonder about light. Have a feeling of excitement and also be critical.

The image works for you-they work on the brain.

Positano - Italy Camp Women 4x

15:30 Making a living from photography - I know what the clients need.

I know about using a photo in print.

Sticking with it is key because it takes a few years.

Build a base, be dependable, go to events, be persistent, take initiative.

Don't give it away for free. Be decent.

20:00 A good rowing shot needs many things.

Be prepared - what shot do you want?

Close up -choose your position and take time to prepare it.

Overview of the area shot. Look at the surroundings and what is the "moment"?

I choose 200m before the end of a 5k race.

Every photo you see online has been edited.

Connect with Merijn https://www.merijnsoeters.com/

Buy his books https://www.merijnsoeters.com/winkel/

Could masters rowing use a developmental model analogous to the Norwegian Youth Sports Development model?

i.e. Make it fun first, developmentally oriented, and give equal respect to peoples' varied, developmentally informed performance choices as their bodies and life needs change.

Timestamps

01:00 Introduction Oxford University Womens Boat Club

02:00 Norwegian Youth Sports Development covers biological, social & psychological aspects of learning sport. Scale competition and delay it.

Cath Bishop the Long Win book covers similar ground.

https://amzn.to/30Feqvk

At one age you compete locally, then regionally and nationally as you get older. Scale the pressure of competition according to youth development. Keep the social and emotional costs down.

04:25 if you delay competition do you delay high level performance? Norway ski team uses this. Sport is very family oriented all members are engaged. We don't get into boats together much in USA as a family.

08. 00 we are not discouraging competition The "guard rails" are about intensity.

How many people do we lose to rowing?

10:15 How could we frame a model for masters rowing?

Our range of age, ability, motivation. These shift over our lives. Where does someone fit? Do we respect these goal choices?

14:00 Move the language from value- laden "competitive rowers" versus the rest.

To make this work we need respect for their choices.

It is pervasive - we could level the playing field.

18:00 A title other than recreational for non-racing rowers.

A group chooses how to title themselves. Can we do touring rowing and reclaim "recreational" rowing?

20:00 coaching a group with diverse goals?

Keep people safe - how many people?

We do crews of similar speed. We have several masters teams with different goals.

You may not get the "sweet spot" every time they go out.

Choose a development path for you.

23:30 How frequently do you check in? Daily practice is a good touch point. Be willing to be questioned at the team level. Move beyond - the coach is unquestionable.

25:00 As a club admin how do I put people into the right group?

It is a struggle - but we negotiate. People show up and find a like-minded fit.

Strategy is we are a community based club.

32:00 Siloes are challenging but can I see a pathway for progress?

34:00 Signs you are not getting it right?

Watch and hear the language used - coaching colleagues saying "only" or "just".

Are we developing our coaching skills to match our athletes? It's a professional development problem.

It's harder -- be more creative with your coaching . If people are generally unhappy. Are the learning increments appropriate? "Can we try this?" Don't say that - it implies the not confident they can do it and it gives you an" out".

Instead say "Let's do this.

38:00 For coach professional development you have to go and look for it. You will learn from any coach you spend time with.

In summary

- Fun first

- Developmentally oriented

- Equal respect to life needs, performance choices, body needs /choices

- Developmentally oriented

- Ask what rowing goal will make you happy at this point in life?

- How to respect others' choices

- Can coaches do our own professional development to rise to the challenges?

- Coaching a group with diverse set of goals

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

Mahe is leading The Athletes Co-operative who are bringing an employment case against High Performance Sport New Zealand. He discusses the issues around giving athletes a voice in elite sport.

Show notes

Our goals are to balance the power out.

We want input to athlete welfare and to be respected and valued.

When you see wasteful decisions, you can't effect changes and that's frustrating.

Athletes are not employed - their grant is conditional on signing a contrat where athletes give up many rights.

Rugby players in New Zealand are employees but cricketers are independent contractors.

In the Olympic sports we are one of the first to seek this.

FISA consults athletes as it affects fairness in racing. That should be an athlete decision not just a "voice" without decision making ability.

Our legal case is a public hearing on 9th February 2023 in Wellington, New Zealand.

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

We need endurance training at low rate but golly it's boring.

Learn some strategies to pass the time profitably investing in improving your performance and training consistency.

Timestamps

02:00 Low intensity sessions - how to approach them

Common training mistake is to do the lower intensity session too hard. "Conversational level" workout - can you sing while rowing?

It trains your heart - it is beating slower and pumps more blood per heartbeat.

A conditioning effect is lower morning heart rate as a result.

This builds capillary density.

05:00 Goal is training consistency.

Build a data set of your scores.

Keep the training effect the same, even if you have to cut the workout shorter.

You become more fatigue resistant.

Improve your recovery time between races in the summer because you're fitter from winter training.

09:30 Make technique corrections during your long erg workouts.

12:00 Choose a technical focus - every 5 minutes do one technical improvement for one minute. Repeat every 5 minutes.

14:00 Listen to audio books, podcasts while you work out.

If you stop rowing during the session, it takes 3 minutes for the capillaries to start closing down.

You could do a core exercise and re-start without losing the training effect. A psychological break.

17:00 Rebecca counts strokes - chasing the average split number for your programmed workout. How many strokes to reduce the average by 0.1?

Consistency - in power, rate, technique and mental approach is your goal.

Concentration is a big element of racing - you can build up your concentration skill here and it will be beneficial.

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

Exercise with weights linked to lower risk of early death, study says.

Why we need MORE gym work as we age.

https://www.theguardian.com/society/2022/sep/27/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says

Timestamps

02:00 Weight lifting makes us stay healthier, longer.

Being Active as well as doing weight lifting had 14% to lower risk of premature death. Other types of exercise were also included.

04:00 Mortality risk appears to be lowest for those adults who reported doing weightlifting. They had a 9% lower “all-cause mortality risk”

Masters rowers are already active so staying strong gives greater quality of life.

06:00 How quickly can you walk across the street? A measure of ageing.

07:00 Thinner This Year book by Jen Sacheck - Muscle Nutrition specialist.

https://amzn.to/3AQOwHq

It's a lifestyle book with great advice.

09:00Muscle as the grand negotiator of body signals.

Stimulus must be constantly there to keep your muscles alive.

Muscles:-

- Consume sugar

- anti-inflammatory

- Burn fat

13:00 Strategies that work for you. Work out at least twice a week with weights.

You need recovery between sessions.

Get into shape BETWEEN not during sessions.

Joe de Leo suggests different off-season and on-season weight training.

16:00 when we row it's load bearing but that isn't that doing weights.

How about power strokes in the rowing boat? No - that's strength endurance. Rowing is repetitive and compared to a one Rep Max lift, one stroke is a low load

Goal of strength training is to activate more muscle fibres to fire at the same time.

We lose our slow twitch muscles as we age.

18.00 Other ways to increase resistance in your training:

- Bungee under your boat

- You can do weight training on the erg with high resistance.

- Set the erg on an incline (box under front leg).

- Short bursts.

- Body weight exercises work too.

- TRX straps are good for home use.

23:30 kettle bells 25lb or 12kg are worth buying for your home gym.

Bags with weights

Nested dumb bell weights.

26:00 Strength training does not need a lot of time.

https://fastermastersrowing.com/the-perfect-home-rowing-gym/

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

Marlene answers the question why row slow and the benefits it brings your training and technique

01:42 The sponsor is the 50th San Diego Crew Classic

Trophies for the new masters intermediate events is named after Faster Masters Rowing

Regatta dates March 31-April 02, 2023 www.crewclassic.org

02:55 Is 2 sets of 6 x 500m tougher than 4 x 30 minutes?

What’s your favourite workout? Shorter fun- longer harder?

05:52 Time on the water to relax into your stroke

06:15 Stroke rhythm needs to be developed at slower stroke rates of 16 to 20 strokes per minute

08:10 Good breathing habits help rhythm and is better patterned at slower rates.

Strength work can help you with your breathing pattern in the boat.

09:40 Controlled movements and good bladework positively affect the set of the boat.

"If you can’t do it slow you can’t do it all”

11:34 Making every individual stroke a drill will teach you to feel boat run.

At low rates the majority of the stroke cycle your oars are out of the water.

15:10 Long row develop concentration. Marlene refers to Jim Joy’s article “Effortless Power or Powerless Effort” and quotes: “The foundation is the subtle movement of the swing- trunk, legs, arms….Stay focused in the present on the what is not the what should be” Joys’ principles.

Going fast will follow

17:15 As we transition to a new season this all becomes relative.

17:55 Question: when is low too low; or long too long?

Depends on your level of conditioning; low too low there are benefits to rowing at low heart rates fat is utilized more than carbohydrates. Skill levels benefit to paying attention to sequencing, details of your stroke, what muscles you are engaging.

When is long too long? When you technique starts to break down. That is a good measure of a session.

No sense to row poor quality strokes. Focus on good quality strokes. Come off the water rowing best strokes.

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

Bobbie Smith, the executive director of the San Diego Crew Classic, joins Marlene to talk about the new masters events at the 50th regatta.

Timestamps

00:32 In today’s program we showcase the events at the San Diego Crew Classic, new events for masters. We have Bobbi Smith with us the executive director of the San Diego Crew Classic to tell us all about it.

00:48 The sponsor of this webinar is the 50th San Diego Crew Classic, The regatta is going to be held March 31-April 02, 2023. Entries are already open so there is a lot of interest in this years masters events.

01:05 Bobbie Smith gives us a complete run down on what’s happening with the regatta.

02:20 Bobbie tells about her rowing background and how she got involved with the Crew Classic Regatta.

Rowed at UCLA. Rowed for years and as a masters. Started coaching juniors in San Diego and is a member at San Diego RC.

03:37 The regatta is now three days, expanding to Friday racing, Friday is masters racing all day.

Expanded events have been added. Sculling 4x for the first time.

04:15 Bobbie describes the new masters intermediate 8+ classification that the regatta has introduced. To give masters new to rowing their own event. Have to have started rowing in the last five years with no prior rowing experience and not have won a major competition. Discussion of the why.

07:10 Discussion: A stepping stone into a major regatta and a chance to win in the event to build confidence and welcome people. They have 5 years of eligibility.

10:03 There is also a new novice Mixed 8+ this year. 5 new masters events.

11:24 Description: We are a big boats race, except there is a 4+ for collegiate, so eights and quads over 2k.

Training for 2k for masters.

12:33 Marlene and Bobbie talk about the different approach for a 1k versus 2k.

The start, recovering from bad strokes, the 3rd 500m, how it fits into a winter training goal and leads into the on-water season. Train for Crash-B 2k then shift focus to SDCC.

15:52 Bobbie defines the club events versus the lettered events (A, B, etc) in the regatta.

Any club event that has more than 12 entries a medal will be awarded to a winning crew where all members live within 50 miles of the actual club. Discussion of the club culture; encouraging the club culture.

What is the medal called? Do you have ideas? We’ll consult with Rebecca!

18:35 The intermediate club 8+ trophies will be the Faster Masters Intermediate Men’s and Women’s Club 8+

18:30 Diversity of masters rowing and culture, for masters in the Crew Classic there are now masters novice, masters sculling, masters intermediate club eights, and the age group categories up to “H” and “I”

Once you get to F+ we will give a medal to every age group winner. Masters are racing into their 80s.

20:23 We are very excited at Faster Masters Rowing that we will be the sponsor of the Men’s and Women’s Intermediate Club 8+. Rebecca inspired the events.We got our fingers crossed that it will spread into other major events and reading more events for this group of rowers.

Rebecca has created a forum on the Faster Masters Rowing App (free) for the Crew Classic if you like to part of am intermediate 8+ communicate there. You need to create a login to use the Faster Masters Rowing free app.

https://fastermastersrowing.com/forums-2/forum/san-diego-crew-classic/

23:14 Bobbie: We’d love to have a Faster Masters 8+ out there with the trophy it would be so synergetic!

More information:

www.crewclassic.org

Registration is on RegattaCentral.com currently open

Email: [email protected]

There is a live stream Sat/Sun on YouTube, hoping to be able to add Friday races to the live stream.

Some top European university crews are coming too.

26:00 Help spread the word. Thank you to Bobbie Smith for being our guest on today’s podcast

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

When can a crew protest a race result or infringement?

Timestamps

02:00 Race organisers can have local rules - e.g. penalise interference and going through the wrong arch of a bridge.

04:00 Roger Milne's story at Rio Olympics where he was umpiring and had to wait to see if the crew was going to protest

06:00 Anne Buckingham know when to protest. There are time limits

07:00 How to prove you got interfered with? Coxes may run a go pro video which can be useful. Marshalls and umpires don't always see every infraction.

10:00 Dead heating at - Henley Royal Regatta and Luzern

If your protest is upheld and you were disadvantaged, the outcome is to penalise the other crew - you won't get a faster time.

12:00 Know your rights - when can you protest and what you can protest.

15-00 Womens Eights Head Of the River Race obey the marshall's instructions. This crew was disqualified BEFORE the race started because they disobeyed. Check the race rules - hearsay may be wrong information.

19:00 Head Of The Charles Regatta you can be penalised before you even leave the dock.

22:00 At the London Olympics LM2X protest was about equipment breakage in the first 100 meters of the race. It was stopped, the breakage repaired and the race re-started

25:00 In the Tokyo Olympics M4- final the British did obstruct the Italians but they didn't protest. It would have disqualified the other crew. Think about the consequences of a protest.

28:00 Has to sit on a rowing seat.

This affects your ability to set your body angle.

Sit in a pelvic neutral position

Your sit bones enter the holes in the seat.

If you sit too far back "on your pockets" you have to flex your spine in order to get body angle.

An exercise to improve this - sit on the floor with your legs straight. Put your hands on your knees and walk your fingers down your shins.

33:00 Adjustment of your sitting position while rowing.

If you need to do this - do it in one stroke.

34:00 Make sure the seat fits you. You can sand out the holes in a wooden seat top to suit yourself.

Different manufacturers' seat tops can be switched.

37:00 Custom seat tops - George Sharrow and Carl Douglas both offer these services. Carl suggests using florists' oasis foam to sit on and get a perfect mould of your backside.

Comfort helps you sit with a neutral pelvis.

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

Transitioning seasons to Winter / Summer | Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Timestamps

01:00 What are season transitions in rowing? When you have completed any training period there is a transition that follows.

Give yourself some recovery time and down time.

03:50 what is base level training?

Lower intensity for aerobic work. Include cross training. When changing activities - be careful to do this gradually. It is new for your muscles.

07:00 Beware gardening - any intense yard work can injure you. Stacking firewood - it's the unusual positions you get into when raking, chopping wood.

12:10 Getting back on the erg.

Workout I - do a ten minute warmup. 15 minutes continuous rowing + stretch 10 minutes continuous.

Week 2 move to 20 minutes continuous rowing + 10 minutes after the stretch.

Week 3 move to 2×20 minutes

Week 4 do 30 minutes continuous. Then build up gradually towards 45 or 60 minutes rowing.

17-30 Do several weeks erging before doing a test of any type.

19:00 Things to work on for yourself.

Muscle imbalances, stiff hamstrings. Use our Functional Movement Assessment free course to get 10 physical tests for your personal mobility.

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