RowingChat

RowingChat

By Rebecca CaroeSports
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RowingChat episodes

  • The Stroke Cycle - grip and hand placement
    The Handle Grip | 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.
    Racing Starts Challenge May 23-25 with Mary Whipple, Adam Kreek and Cam Kiosoglous
    FREE tickets
    https://www.eventbrite.com/e/racing-starts-challenge-2022-us-rowing-tickets-325393539837
    05:00 And we launched a kit / gear store with JL Rowing
    Buy through May 12
    https://jlrowing.com/collections/faster-masters
    12:00 Hand placement and grip. In our final instalment about the rowing and sculling stroke we will focus on holding the handle(s).
    Establish your hands correctly or end up under or over-rotated.
    Find the right place - sit at 3/4 slide and place the blade in the water square. Put your hand on the handle and ensure your wrist and hand back are flat.
    The top row of knuckles is on top of the handle - not in your palm, not in the tips of your fingers.
    15:00 Learn to move the handle in your hand not your handle with your hand.
    16:00 Open versus closed grip
    19:00 You don't need to grip the handle - you guide it.
    Water supports the blade in the water.
    Oarlock supports the blade on the recovery
    How tight to hold the handle?
    21:00 How much pressure to put on the handle?
    23:00 The sweep grip. How wide to hold the handle.
    Inside versus outside hand roles.
    Avoid wrist tendonitis by taking the load with your back / shoulder not your wrist.
    27:00 Cranking your wrist with pressure stresses the carpal tunnel - the "Harley Davidson Method".
    Use an elastic band as a guide for you hand if you move it around during the stroke or it drifts.
    In sweep the grip effectiveness changes from outside hand to inside hand as you move from catch to finish.
    30:00 Don't let you hand come off the handle as you get to the placement.
    Drills for grip
    - Wide grip on the handle in sweep
    - Middle finger sculling
    34:30 Posture in rowing
    The extremes are the gymnast and the couch potato.
    Pick a mid point.
    Work on your posture all the time. Not just in the boat.
    In the car - adjust the rear view mirror; use the head rest so you sit with your ears over your hips; neutral spine is more resistant to injury.
    38:00 During the drive phase you don't want pressure on your vertebrae you want it through your hips.
    Keep low back supported
    Make posture a habit in your daily life.
    43 min
  • Indoor Collective
    Catherine Humblet talks about how virtual rowing is becoming more social with The Indoor Collective.
    Timestamps
    00:30 Background in rowing on the US National Team
    02:00 A virtual world that taps into the DNA of rowing - socially
    03:00 How did you get started?
    Erging needs to be fun and motivating.
    Catherine wants to expand the sport.
    05:45 Features - solo or team practice.
    Shared audio channel so you can hear each other
    The speed of the boat is based on average speed of everyone rowing.
    Coxswain mode for encouragement.
    Custom workouts - including meters based and can upload to the Concept2 logbook
    Visuals of a river and overall time and splits display on the screen.
    09:00 User stories - Athletes without Limits are military veterans doing rehab.
    You need to know the people to fix a time to train.
    12:00 What's coming up?
    Event series this summer - fun experiences.
    Gameplay elements will be built out in new features of the app.
    15:00 Get involved by searching for IC Row or Indoor Collective inside the App Store and Google Play
    https://www.indoorcollective.com/
    18 min
  • The Stroke Cycle - Blade placement at catch
    Timing the catch, how it should feel, drills to improve the catch | 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 This Past Week - what we do to advocate for masters rowing. When procedures for communication don't work out through an organisation.
    Lake Safety committee - many users of the water.
    09:00 The placement of the oar at the catch.
    Get pressure on the blade is key to moving the boat well.
    You are moving while placing. The entry is the final action of the recovery - your wheels are still turning. It's important not to stop - this causes missed water.
    Minimise missed water equals minimising slip.
    As the blade enters it's traveling in the same direction as the boat.
    Get fully buried before putting pressure on the handle.
    11:30 Visualise what you want at the catch.
    Describe it in words. This helps you understand.
    The difference between where the bottom edge of the oar touches the water and where the blade buries is missed water.
    14:00 Hands lead the recovery
    The handle moves further than the seat.
    15:45 Checklist for good blade placement
    Body angle set
    Knees rising
    Approach the top quarter of the slide
    Roll the blade square
    Check pressure on the footstretcher
    Continue moving the seat and blades until the blade is under the water surface
    Stay tall
    Weight against the oarlocks
    Balance on your feet
    Keep going until the water is there
    When the blade enters the water soften your hands for a moment
    This is enough time to bury the blade.
    The handle starts moving because it's buried, because the boat is already moving, because you put pressure on your feet
    20:00 Drills for the placement
    Use pause drills In - set - go
    This gives you time to feel the grip on the water.
    Thumb position on the end of the handle grip.
    Calling in the catches
    Backsplash
    Quarter slide push
    Thumbs along the handle pushing into the catch
    Feel Time rowing
    24:00 Advanced tip to minimise slip
    Have soft hands to let the water do its work
    As it is buried, maintain distance between the thumbs until you feel pressure on the blade.
    27:00 Thumbs along the handle drill
    Don't chicken out - keepp the motion going
    30:00 Row at 3/4 slide to work on the entry.
    Make your corrections here because you are on the move
    Backsplash is an exaggeration drill
    When timing is good the splash is small
    A small v-shaped splash front and back of the blade is desirable.
    36:00 Row circles with one oar or in a pair. Create a controlled environment for learning.
    44 min
  • Stroke Cycle - The Drive
    The Drive | 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
    02:30 This Past Week - what we do to advocate for masters rowing.
    Organising groups of different skills
    Crew racing lineups
    https://fastermastersrowing.com/select-your-masters-lineups-for-regattas/
    09:00 Jess Di Carlo reviews book of the month Socrates the Rower. Rowing as stress relief.
    https://amzn.to/3DYROZq
    see more rowing books
    https://fastermastersrowing.com/best-rowing-books-2020/
    14:00 The Drive - a good drive relies on a good recovery.
    Building power as you move into racing.
    Technique for the drive
    - get the blade into the water.
    Mechanics - move the boat past the blades and not pushing the blades through the water.
    Focus on lower body - legs, hips and push on the footstretchers.
    Maximise stronger muscle groups and use them first.
    Pressure on the handle and footstretcher are the same.
    17:40 Think horizontal - keep the handles level throughout.
    Get feedback by checking your oar shaft. Look at it.
    Is it changing blade depth? this shortens the time in the water.
    Wash happens if you don't extract the blade at the right time.
    Slip is if you don't have purchase on the water at the start of the drive.
    Purchase at the catch is sometimes called grip on the water.
    22:00 Practice rowing feathered on the drive to find the correct height of your handles.
    Identify a visual reference point to check you have the correct height.
    23:30 When do I start the body swing?
    Initiate the drive with the legs and hips and later bring in the body swing.
    Pressure on the foot stretcher - the whole food goes flat on the footstretcher - this is the moment to bring the body swing in.
    25:50 Swing through the perpendicular point of the oar handles.
    As you do this you start to bend your elbows.
    The blade is moving to the pin at this point.
    Continue to hold pressure so the blade doesn't tear the water.
    If you lose the pressure that hurts the release.
    30:00 Practice the drive - legs only rowing.
    Add resistance with a bungee.
    A good way to get more proprioception into your joints.
    34:00 Push a refrigerator
    Activate the glutes - this supports the lower back
    Activate the lats - this gives a solid shoulder girdle
    Together these solidify the torso for the drive.
    36:30 Drill - finish all three at the same time - legs, back and arms.
    Exaggeration drill - do for 10 strokes
    This teaches how you can adjust your movements.
    38:15 The result is shown in your puddles
    They should be tight dark circles.
    39:30 An exercise for swing and rhythm.
    Learn to trust your blade. Get your head out of the boat and stop looking down.
    Put the blade in the water and look up at the sky. Add your head mass to the leverage.
    43:00 The boat is stable when the oars are in the water.
    46 min
  • The Stroke Cycle - The Recovery
    The Recovery | 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
    04:00 This Past Week - what we do to advocate for masters rowing.
    10:00 The coxing "plank" and the shoe straps
    12:00 The Stroke Cycle is a series of podcast episodes we have been running.
    13:40 The recovery begins when the blade exits the water and continues until it returns into the water.
    In practice, I teach it as the beginning of when the knees rise on the slide.
    16:30 You've done the preparation for the catch already. Simplicity is key.
    Let the wheels of the slide move and only your legs are changing position.
    17:00 Common errors
    Feathered blades on the recovery and your wrists are bent
    You need weight under the handles
    Level out the back of your hand and forearm
    In sweep use the outside hand to keep weight above the oar handle.
    The square up can mess with the rhythm
    The point at which you release. your knees - you don't need your body fully over until quarter slide. We prefer that your hands are past your knees and the body has shifted to rock forward.
    23:45 Release the knees gently. Bring the boat underneath you.
    Get the arms out first - the handle leads the recovery.
    28:00 Go faster by reducing the slow down in the recovery.
    Focus on the slide seat rolling past.
    Be poised and relaxed.
    Deactivate the muscles and remain poised without tension.
    Strength training can teach you how to activate and release muscles.
    34:00 The jelly legs exercise - Rebecca explains how to teach this and practice it yourself.
    38:00 Slide in time with the boat. Feel the glide.
    Give your muscles the rest so as to gather energy for the top of the slide.
    Don't chicken out at the top of the slide. Recovery continues until the blade is in the water.
    Continue to compress - you're slowing down. Stay on the arc around the pin especially in sweep.
    41:00 Decrease your tension by 1 percent.
    Practice this in your crew all rowing together - you can't get the feeling with only half of you rowing.
    51 min
  • Regatta Commentator Training
    Robert Treharne-Jones joins us to talk about training up more regatta commentators.
    Tiestamps
    01:30 How Robert got started in commentary for rowing regattas
    03:00 Nottingham International Regatta press and PR officer.
    06:00 Robert recruited others to help in 1980s
    08:00 You work hard at commentary. At the end of a day you are mentally and physically exhausted.
    09:45 FISA built a core team of English speaking people. Peter O'Hanlon started at the National Schools Regatta
    13:00 Regatta Radio was the start of the HRR commentary.
    Henley Royal Regatta presents challenges mixing when two races are on the course racing at the same time.
    Learning to commentate
    Classroom learning in the theory of commentary.
    practical practice at the National Schools Regatta - 3 days of racing alongside an experienced person.
    17:00 Producing proper information sheets.
    Robert is developing an addition to BROE to pull results from previous regattas to help commentators.
    21:28 Training Day for Aspiring Rowing commentators
    Saturday 9th April 2022 in Henley on Thames and virtually online.
    4 hours classroom training.
    Contact Robert [email protected]
    Sign up here
    https://www.eventbrite.co.uk/e/rowing-commentators-training-day-tickets-294649784437
    30 min
  • The Stroke Cycle - Release to body over
    The Stroke Cycle - Release to body over | 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.
    Faster Masters 1k racing programs are published for May/June or September peaks
    06:00 The Stroke Cycle - the release
    What is the difference between the release and the finish?
    Bio-mechanists say the release is when the blade exits the water.
    The finish is a position of your legs/body/arms when the power phase of the stroke is complete
    The release is the action of pressing the oar out of the water.
    - extract with your hand pressing down on the oar handle - you must have weight over the handle
    - simultaneously directing your weight into the oarlock so you exit cleanly.
    11:00 Press your palm downwards using only your forearm.
    This is tricky because the boat is moving fast at this point.
    There is a tendency to rush it - keep it continuous is your goal
    Exit quietly - listen to the oarlocks
    Check your collar doesn't pull away from the oarlock /gate.
    16:15 The Open Oarlocks drill - helps teach you to keep pressure on the oarlocks.
    18:00 Timing the release
    Test different release points - 1, 2 or 3 cm away from your body.
    Look at your puddles - tight swirls in a circle. This is what you want.
    Timing off your foot pressure will tell you when to release.
    28:00 The body over position
    This is where you transition to weight back on your feet.
    How you sit on your seat is important.
    Check you aren't too far back.
    Maintain the handle speed and sequence.
    30:00 Separate the arms away from the body rock forwards - the swing.
    You should feel your shoulders behind the hips.
    It's hard to get a good rhythm without this movement executed well.
    33:30 How much rock over should you do?
    Shift your weight to the front of your seat.
    Let the hands lead the body rock - when fully straight your arms pull your body forward.
    Actively think hips move towards the bow.
    39:00 Train yourself to listen and feel the boat.
    To get our monthly articles for inclusion in your club newsletter sign up here
    https://fastermastersrowing.com/advocacy
    45 min
  • Stefane Andre on Rolfing for Rowing
    Stefane is an expert Rolfer, a physical therapy. He explains how he's working with rowers.
    Timestamps
    02:20 Video of Rolfing work.
    Opening the tissue to improve breath
    04:00 10 hours of manipulation is needed.
    It's not about fixing.
    The education about relearning how to move.
    06:00 The ease and fluidity we seek.
    Brain connectors enable this.
    Awareness to be at one with oar and the boat.
    09:00 I work with experienced rowers
    10:30 What to expect after 10 hours of rolfing.
    Better ease
    Stroke is smooth
    Fewer injuries.
    16 min
  • Goals and Measuring Training for Masters
    Satisfaction gained from rowing often comes from measuring progress | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
    Watch live.
    Support this podcast
    https://fastermastersrowing.com/podcast
    Timestamps
    02:00 This past week
    Sponsors US Rowing https://2022usrowingmastersconference.sched.com/
    06:00 British Rowing Plus magazine Goals and Measuring Training for Masters
    https://plus.britishrowing.org/2022/03/13/goals-and-measuring-training-for-masters/
    07:45 Marlene reads the article - process goals and measured achievement goals.
    Objective and subjective aspects of goal setting.
    12:00 What will help you move towards your goal?
    Diary your testing every 6 weeks.
    18:00 Resources and rowing measurement suggestions included in the article.
    Using an app or speed coach to record data
    Metres per stroke at rate 18 a measure of base paddling speed
    A 20 minute erg test for fitness
    Faster5 Fitness Assessment includes the details
    https://fastermastersrowing.com/faster-five/
    20:45 Heart rate is not a good measure of training intensity
    Row set distances or set time. Marlene likes Stroke rate 22 for 20 or 30 minutes as a regular workout.
    25:00 At what intensity do you row the 20 minute test?
    The best effort you can on the day - it is a test. However you can’t row 100% every stroke, you have to last the distance.
    How to find the ideal 500 meter split which you can maintain at “comfortably hard” for the full time.
    You can increase the split a little during the piece.
    You just feel that the test is an honest reading of your capacity on that day.
    29:30 Tips on goals for non-racing masters.
    Technical goals - how many strokes can you row with blades off the water?
    Endurance goals - distance before you need to take a break.
    Marlene is not a fan of talking in the boat for team boats.
    Testing breathing - can you breathe through your nose or your mouth?
    Steering tests- through the bridge without over-steering.
    32:00 Rate of perceived exertion scale
    Small wins matter.
    35:30 Fitness evaluations cause less anxiety over time.
    Have a routine of how you approach the tests. Make them regular, part of your practice.
    37:00 Is it better to rate high with low pressure?
    It depends - rigging affects this, gearing and your physiology.
    Use the Rigging for Masters Webinar on our website to find what’s right for you.
    40 min
  • The Stroke Cycle - Balance and Stability
    The Stroke Cycle - Balance and Stability PLUS 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
    01:00 This Past Week - what we do to advocate for masters rowing.
    Ageing Well Webinar
    British Rowing Plus article on goal setting
    Club feedback on season goals
    08:30 Book of the Month - it's womens history month and Jess chose My Olympic Life by Anita DeFrantz
    https://amzn.to/36pkjTE
    16:00 Balance and stability in a rowing boat
    The definition of balance is narrow. It's about the level or set of the boat.
    Stability is a wider base of support using the whole system from oarlock to oarlock. Keep the riggers level when the oars are out of the water, keeping connection to the oarlock.
    Within the hull keep pressure on your feet and back.
    19:30 Watch for oarlocks staying on the button and the collar not coming away from the gate.
    21:00 Transitioning back onto the water.
    Testing your stability and balance - an exercise.
    Sit at the finish with blades buried. Press against the oarlock on one side - the boat tips.
    23:30 How to acquire the skill of stability.
    Do Drills
    In place - finish squared and buried. Tap out the release and put the oars back int he water.
    Release and feather
    Release, feather and hands away
    Release, feather, hands away and body rock forward
    All return to blades buried in the water after each attempt.
    27:00 Weight in the hand is a key concept in rowing and sculling.
    Demonstrated by Marlene
    28:30 Open palm sculling drill
    Enough weight ove the handle - how do you know when you have this?
    Feel you sat up a little taller - your sternum rises as you rock forward.
    34 min

About RowingChat

From the publisher's feed

Rowing Chat is the podcast network dedicated to rowing. We have many shows hosted from around the world on specialist topics from Strength Training to USA news, from interviews to data analysis. Produced by Rebecca Caroe, it brings rowing news, coaching advice and interviews to you.

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