RowingChat

Is having self-compassion "giving up"? | Faster Masters Rowing the podcast for masters rowers.

Timestamps

01:00 Tune in to your feelings and know the 'big picture' of training.

Be your own best friend - look out for yourself.

Energy fluctuates - what's your energy level? Sometimes the programmed workout doesn't align with your energy levels.

02:30 Most rowers are not lazy.

It's not the same as laziness.

Steven Seiler says masters do 200 - 250 workouts a year. If you take time out it will recharge your batteries and quality of life.

04:30 When tired, your judgement is impaired.

A fatigue state is not calm. If you miss one or two sessions, carry on training.

If you miss more than a week, review your physical state and you may need to repeat the missed sessions, or build back gradually.

07:00 Learn to work hard in long training.

A well designed plan will build up to this point.

It can be scary the first time. Repeat workouts to get better at this session. Get confident.

Give an honest effort.

10:00 Learn to watch puddle size. Get grip on the water by picking up speed roiwng one at a time or in pairs and join in the rest of the crew.

Learn to move quicker to keep the grip on the water.

Erg sessions teach you consistency and efficiency. Learn to row harder and increase the meters rowed.

Mental toughness.

Keep your workouts challenging but not impossible.

14:30 Question about testing and drag factor on the erg. This load (gearing) should match the gearing of your boat.

23:00 Book of the month

Warriors by Danielle Brittain - the team doctor for the South African Rowing Team and mother to four rowers reviewed by Jess di Carlo.

https://amzn.to/3VRph0B

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

A deep dive into one master's training yearplan | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Timestamps

01:30 One Masters training - Annual rowing spend $1450. Coached program. Focus on drills and skills 2-3 races in a year.

03:00 How to be coached

First time on an athletic program. Expectations for giving feedback during a session.

09:00 Set expectations on how their rowing will progress.

Learn how to row hard.

14:00 Volunteer coach - why do this?

The pleasure in teaching.

When Questions are asked what's in it for me? The squad falls apart.

20:00 Does the Club have a strategy? Can it be revised? 2 covid seasons was a stable group. Now members are travelling more.

What type of a club do you want to be?

Set expectations.

25:00 Masters are a diverse group. Doing something for ourselves makes us hard to manage. Pathways of managed decline.

Sean has published a book about Ted Nash - Olympian and rowing coach legend.

Buy from Amazon

The Book of Ted by Sean Colgan

https://amzn.to/3D2334z

Timestamps

01:00 Sean Colgan was on 10 USA national teams including in 1976 switching from light to heavyweight LW8X to 2+ in 1978.

04:00 You can't leave rowing.

05:00 Ted Nash was the most iconic coach in my life. Larger than life. We swapped stories about him at regattas.

07:20 I have kept a rowing diary since I was 19. I'm on the 41st edition now. During lockdown I decided to write the book. Each class at Penn had a "book captain" for each decade.

We collected 150 stories.

Then I edited it into 8 chapters within 8 themes with illustrations.

Ted never wanted a biography.

11:00 The legend of Ted - he is known around the world

Chapter 2 is training methods and Chapter 3 Teaching how to push further.

Chapter 3 Teaching how to push further He started womens rainy federation

15:30 Stories from The Book of Ted

An encounter in Florence.

22-00 Now everything seems structured and planned. Coaches seem more "vanilla". Ted was a violent rainbow.

26:00 Jim Dietz story about the Pan American Games in Caracas.

28:30 A race plan by Ted. He had secret discussions with Empacher. for a reinforced bow. It turns out because he had recruited a dwarf sized 3 foot tall coxswain who he wanted to sit in a front loader!

30:00 A coach passing on knowledge and expertise is getting people's attention.

Rowing is an unique sport because of its history. Boathouses redolent of beer & sweat.

Buy the Book

The Book of Ted by Sean Colgan

https://amzn.to/3D2334z

How to choose what to wear for winter rowing | Faster Masters Rowing Radio

Support this show with a donation

https://fastermastersrowing.com/podcast

Timestamps

01:00 Winter rowing requires good clothing. How to stay at the right body temperature for your workout.

03:30 Adam Kreek mentioned how the Canadian crews warmed up for the Tokyo Olympics - they adjusted for each person as some warmed up fasters.

05:00 Use a dry bag or store your dry clothing you've taken off inside your deck hatch cover. Keep your kit dry.

08:00 Rebecca's layering strategy - from head to toe. Many overlapping items of clothing so you don't get draughts in the air gaps.

Marlene uses a base layer in merino or silk next to the skin.

18:00 The Faster Masters Rowing Kit store contains some winter kit suitable for colder weather.

19:30 Pogie alternatives include fleece socks with a hole and shooting mittens made of sheepskin.

22:00 The JL Jacket is great.

Taking your clothes off in the boat without tipping in.

- Trap your oar handles at half slide with the handles wedged between your thighs and torso.

- Butt the handles together and lean forward against the handles to hold them firm.

Chasing anyone's advice. What to do if you have more than one coach | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Support this show with a donation

https://fastermastersrowing.com/podcast

Timestamps

01:30 Chasing advice.

Marlene had several coaches. We congregated to train.

Rebecca was at a club where the coach was provided.

Coaches agree in technique and philosophy - important if you have multiple advisors.

Design your own training program.

04:30 When your coach and online searches give conflicting advice.

Take in the context if you are the club coach

Watch you do not conflict with the other advisor if you know your athlete has multiple coaches

Offer different ways to look at ti - drills - language explainers

07:30 Clues what they've been taught is not what you teach

Watch them row

- power application

- bladework skills

- recovery sequence

- rhythm

Seek the one element which gives the most payback to work on first.

Marleneism - not all errors are equal

10:20 The Self-taught sculler will not have had the same drills, handling skills and fundamentals.

You will not perfect your technique in a single camp week.

We give you tools to go home and practice. How to practice that.

16:30 Multiple coaches - just getting one coach as a masters rower can be hard!

Style differences - sequential or simultaneous drive?

Attempt a classical style initially.

Use muscles in the correct sequence and to minimise biomechanical stresses on your body.

20:00 Tel your coach if you have had different advice.

Is the difference style?

Have you mis-understood the coach?

22:00 Coach's track record needs to be checked out Are they qualified or just a good-intentioned person?

Was it helpful and did it make things better?

25:00 Pre a big event - this is not the time to make radical changes to your technique. Improve what you already do well.

30:00 Look for trusted advice if you don't have a regular coach./

Don't chase the last bit of advice you heard.

What an elite athlete does may not be right for you.

The principles of good technique will help you.

RESOURCES

How to interview and hire a rowing coach

https://youtu.be/iqEqNpxITIw

Dealing with foot cramps, forearm cramps & whiplash in the rowing boat | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Support this show with a donation

https://fastermastersrowing.com/podcast

Timestamps

01:00 This Past Week - what we do to advocate for masters rowing

Running a sculling camp.

Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve.

09:45 Cramps in the boat.

First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well.

Check your muscles - are you gripping too hard?

12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release.

Neurological release by contracting the opposite muscle.

Reciprocal inhibition if you contract one muscle the antagonist muscle must relax.

Foot cramps - lift up your toes to contract the top of your foot muscles to relieve in the arch of your foot.

15:10 Calf muscle cramps

Extend your leg and pull the toes towards you. Also use elastic bands.

A Charley Horse is a common US name for a muscle cramp.

17:30 Hamstring cramps

Contract your quadricep hard to release.

Extend your knee and straighten your leg.

Lie on the floor and lift your leg up straight off the floor.

20:00 Forearm cramps - often caused by tension in the hand.

Frequently happens when you switch from sweep to scull or swap sides in sweep.

Avoid cramps by getting into the rowing stroke rhythm and release your hands within the stroke.

Let the handle move with your fingers. Keep the circulation going.

If you do get a forearm cramp, raise your arm and pump your fist open and closed. Must be above the height of your heart.

Marlene-ism "Let the oarlock be an oarlock".

25:30 Abductor muscle cramp

This is probably caused by the glute medius. Squeeze a water bottle between your knees to release.

27:30 Whiplash - if you get this in the boat when looking around quickly it's hard to release.

Warm up the muscle, stretch it and massage it with your fist or fingers.

Cold muscles are more susceptible to cramps.

30:00 Thixotropic ligaments and tendons.

Getting cramp towards the end of an outing happens.

Take a little cooked potato with salt, or electrolytes or a banana to prevent this.

33:00 Question: How to work with a squad of different skill levels.

Develop your sculling ability - have a pathway to progress. What am I signing up for?

Set outings for integration with more experienced people. Switch seats in crew boats.

38:30 Pontoons from Revolution Rowing give stability for singles and doubles, as do Wraptor Balance pontoons from ssrs.net.au

Dealing with foot cramps, forearm cramps & whiplash in the rowing boat | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Support this show with a donation

https://fastermastersrowing.com/podcast

Timestamps

01:00 This Past Week - what we do to advocate for masters rowing

Running a sculling camp.

Collecting post-regatta feedback - 10 things you did really well and 10 things you'd like to improve.

09:45 Cramps in the boat.

First look at nutritional causes - your electrolyte balance of calcium, magnesium, potassium levels. Check your hydration as well.

Check your muscles - are you gripping too hard?

12:15 Muscle goes into contraction in a cramp and does not want to unlock or release. Calcium aides this muscle release.

Neurological release by contracting the opposite muscle.

Reciprocal inhibition if you contract one muscle the antagonist muscle must relax.

Foot cramps - lift up your toes to contract the top of your foot muscles to relieve in the arch of your foot.

15:10 Calf muscle cramps

Extend your leg and pull the toes towards you. Also use elastic bands.

A Charley Horse is a common US name for a muscle cramp.

17:30 Hamstring cramps

Contract your quadricep hard to release.

Extend your knee and straighten your leg.

Lie on the floor and lift your leg up straight off the floor.

20:00 Forearm cramps - often caused by tension in the hand.

Frequently happens when you switch from sweep to scull or swap sides in sweep.

Avoid cramps by getting into the rowing stroke rhythm and release your hands within the stroke.

Let the handle move with your fingers. Keep the circulation going.

If you do get a forearm cramp, raise your arm and pump your fist open and closed. Must be above the height of your heart.

Marlene-ism "Let the oarlock be an oarlock".

25:30 Abductor muscle cramp

This is probably caused by the glute medius. Squeeze a water bottle between your knees to release.

27:30 Whiplash - if you get this in the boat when looking around quickly it's hard to release.

Warm up the muscle, stretch it and massage it with your fist or fingers.

Cold muscles are more susceptible to cramps.

30:00 Thixotropic ligaments and tendons.

Getting cramp towards the end of an outing happens.

Take a little cooked potato with salt, or electrolytes or a banana to prevent this.

33:00 Question: How to work with a squad of different skill levels.

Develop your sculling ability - have a pathway to progress. What am I signing up for?

Set outings for integration with more experienced people. Switch seats in crew boats.

38:30 Pontoons from Revolution Rowing give stability for singles and doubles, as do Wraptor Balance pontoons from ssrs.net.au

Alexandre had a dream to row at the elite level and it took him years to progress. Hear how he overcame hurdles, injuries and life challenges to take a silver at the Pan American Games Rio 2007.

02:00 I started rowing at 15 - a friend introduced me. Got us started together at Sport Club Corinthians Paulista club - they do soccer. most of the rowing clubs became soccer clubs.

07:30 I tried soccer, basketball and tennis - but I stayed at rowing. I was weak. I had good coaches and made a lot of friends. The environment was great - good people, good values.

09:00 I left Corinthians and went to the other club Clube de Regatas Bandeirante... and I started to win.

I started in the coxed four and 8. sweep rowing

10:50 Why the pair is so special

It's the most difficult but I find it the easiest. My rowing brother- José Roberto Nascimento.

We don't need to talk - we communicate just by thinking. I know when he is not in a good mood. I am stroke - when I change the rhythm I don't need to tell him.

15:00 Trust is the most important thing. We learned this from rowing.

Mostly I listen and do as asked. Sometimes I have an instinct and I have to trust this too. You need a good relationship with authority people in rowing.

18:00 In 1994 we won national Champs 2+ and 2-

19:00 In 1989 we lost a race because I did what the coach told me to do.

The coach asked for a lot of short strokes at the start and we were last. We finished one second behind Flamengo - they had an Empacher we had a wooden boat. We lost but I was happy because I realised you must listen to your inner voice.

These with more experience who watch you. You feel you can make your own decisions. I was blinkered at the beginning. We are always learning something.

His intention was right - but I learned to trust my instincts

22:00 My rowing dream was to go to the Olympics.

It was 1980 and I watched the Moscow games - Nadia Comaneci.

I trialled in 1994 as I think the best boat in Brazil. A race-off for the Pan American Games but I hurt my back. I stopped rowing entirely at 22 and I did not row for 10 years.

In 2004 I restarted. What if we return to finish what we started?

26:30 I spent 6 months strengthening my back. In March 2006 we were 2nd and back in the National team to get to Beijing (we had to be first in the Pan American Games in 2007). So we didn't go.

29:00 Life lessons from rowing.

Listen to your heart - if you are emotionally balanced - you have to try. After a while you realise you can do the hard training.

We can use these experiences in life when we are tired and want to give up.

Nobody guarantees you a prize it is "maybe"!

Many times I rowed with people I didn't like - I have to do my best to help someone to do their best.

Having a goal - we want to go to Brandenburg 2024 World Masters. Start thinking and planning now.

I want to row to win. it's not ambition- but doing your best with your friends.

When I haven't got a goal I haven't got discipline in my rowing. Rowing changed my life for the better I'm grateful for masters rowers Bandeirante was a master club.

They paid our regatta expenses. and travelled to watch us. The future of rowing is strictly with masters.

Rowers research, read and learn all the time. How to take your new ideas into the boat and test them out - do they work? Book of the Month with Jess di Carlo | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Support this show with a donation

https://fastermastersrowing.com/podcast

Timestamps

03:00 Sculling Intensive course launch

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

Every 5 years do a major reset and go back to basics on your sculling. This serves as a refresher course.

06:00 This Past Week - what we do to advocate for masters rowing. When people get nervous wierd things happen. Write it down and make a checklist for your regatta timings.

07:45 Coaches Eye has closed down.

09:45 Book of the Month Mind over Water - lessons on life from he art of rowing by Craig Lambert

Buy now https://amzn.to/3BNOlxu

https://fastermastersrowing.com/best-rowing-books-2020/

It is based on the Head of the Charles Regatta and being an older athlete learning how to scull. Craig recalls the Great North East Blackout of 1965.

21:00 You Belong Here. Rowing shows you are part of the club.

23:30 Finding new rowing things to use in your practice. As a student of rowing it's an ongoing process.

24:45 Have a good system to capture information - a reference archive.

27:00 Putting the new idea into practice

As a coach it's important to hear how others describe things.

30:00 Back to basics - choose how to do the thing,.

Break down the stroke - exaggerate or isolate that movement.

32:00 The value of repetition - do it multiple times.

Can you verbalise what you want to happen?

34:00 Technique first and then power. Test your limits.

Use this method to coach and apply your learning.

Masters need more coxes | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe with guest Katy Smith talking about ways to develop, coach and improve coxing for masters rowers.

01:20 This Past week-advocacy. A new dock arrived at Marlene's club. Recommend Ako Plus matting for non slip surface suitable for boat clubs.

08:00 Katy Smith from Asheville Rowing Club, North Carolina, USA.

07:00 Sculling Intensive Course announcement. https://fastermastersrowing.com/register/sculling-intensive/

11:00 Our team has 2 W8 and one M8. And specialised sculling groups.

12:30 Insufficient support for Cox development.

Coaches have never coxed. But coxes need a leadership style.

The US Rowing Level 2 coach certification has limited cox information.

14:00 Coaches need to sit in the coxes seat at least once. Learn what the role does.

- Can you keep your line -point.

- Technical skills development.

- Responsible for safety

- Docking and landing.

I use my peripheral vision-what is going on around you?

18:00 Working with a coach

Do they do all the coaching?

Know what the coach expects from the crew. What skills are they working on? We see and hear things the coach does not. Act as a go-between with the coach and crew.

20:00 Help coxswains develop.

Tell us feedback - we want it.

When we give good calls, tell us.

Are people afraid of hurting our feelings?

23:00 Fear of losing a coxswain. I ask directly for feedback. We used "no name" surveys to rate us.

25:30 Differences coxing masters requires more finesse with your voice - not using screaming tactics.

27:00 Flexibility with line-ups. Explain the goal for this practice.

Mixed ability crews - give experienced people the expectation of developing novices. It's important to allow novices a voice. Buy into the workout.

31:15 Coxes arriving to the masters level - understand how necessary it is to being out on the water. Our masters learn coxing as well as rowing.

33:00 We have a learn to cox program. Choose to rotate through rowing and coxing - half outing rowing, half coxing.

35-00 Coaching the coxswain by Chelsea Dommert. She reviews how to master steering, docking, setting up your race plan with the coach.

https://amzn.to/3L7Zegp

38-00 I auto record my outings using Cox Orb Platinum. I share them with the womens 4 crew.

Coaches could listen to recordings and give coxes feedback.

41:00 It's important coxswains know how to row. At masters lend everyone needs to learn every role in rowing.

To contact Katy [email protected]