RowingChat

Body angle set off the finish | Faster Masters Rowing Radio

Timestamps

02:45 This Past Week - Marlene was a guest on the Science of Rowing with Will Ruth on strength training in menopausal women.

Rebecca taught a learn to single scull course at her club

09:00 Cross training - definition and is erging cross training?

Getting outdoors gives a psychological break.

New activities should be treated as a transition. Injury alert.

11:15 Strength training is cross training, but we do it all year round.

- reserve high intensity work for rowing. Competitive athletes need sport-specific workouts

- multi-directional movements - load bearing are good like racquet sports, dancing, skating.

16:55 Body angle off the finish - backwards and forwards.

Leaning backwards in body angle

- your posture matters. Don't lose contact with the foot stretcher.

- practice on land what the hinging at the hip is (it's not flexing through your spine)

- check the small of your back does not collapse and you are not sitting on the fleshy part of your bum.

Too far back puts weight into bow.

Leaning forwards in body angle

The hull of your boat rises up and down through the rowing stroke.

As you rock forward the boat starts to plane.

21:30 The finish position is not just the release. It's hard to set your body angle if you get this wrong because you don't have time in the rowing stroke to correct it.

26:00 Sitting on a seat correctly is important.

- rock back - don't drop down on your coccyx

- rock forwards with a a pelvic tilt not a back curl

The finish position is determined by your foot connection

29:00 Forward angle is equal to the back angle.

Focus on arms straight first and the body can be a little blended with the leg release.

The angle depends on the stroke rate.

31:30 Drill - seated rock back.

on land - sit on a seat or a swiss ball.

Feet on the ground and arms in front of you straight, then arms on your chest, then behind your neck

Rock back

Rock forward

In the boat - do feet out rowing.

Innovation in club sculling from Matt Zatorski who coaches in USA at Seattle Scullers.

Matt has a particular interest in athlete-centered coaching.

Timestamps

01:30 Matt's background in rowing

04:00 Seattle Scullers - a process oriented, athlete centered and research based rowing club.

We help build a pathway for each athlete.

The quality of your habits maters.

07:30 The Center for Rowing Leadership at CRI was founded by Matt.

His brief was how to get coaches to stay at CRI. The pizza and beer coaching seminars - essential for learning.

13:00 Coaching model - long term athlete development. The history is in the research.

Different sports use it.

We use internal body cues to teach learn to row - this is more effective than traditional methods.

The external focus is feedback based.

How to keep people in sport for life.

16:00 Cath Bishop - The Long Win book

https://amzn.to/30Feqvk

18:00 Matt ran many sessions and the personal pathway is impossible if you coach eights.

His method is to go out rowing with his athletes without an objective, with safety parameters and to seek "playful learning".

21:30 I learn a lot as a coach, every session.

Self-directed learning in 1x

Keeps the athlete honest.

26:00 One thing Matt wants to change in rowing

More 1k races.

Mixed 2x at every level in the sport, including the Olympics

30:00 Seattle scullers uses social media in a practical way to show parents, families what we dod.

We use 9 Family Values which everyone signs up to.

Follow us on Instagram https://www.instagram.com/seattlescullers/

website

https://www.longtermrowerdevelopment.com/seattle-scullers

Heart rates are well known as a guide to exercise intensity. How does HR change as we age? | Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

https://fastermastersrowing.com/podcast

Timestamps

0:00 Introduction

0:27 Faster Masters Rowing Radio - the podcast for masters.

The show this week is brought to you by Tip of the Blade, notes on rowing. A book by Marlene Royle which is a collection of articles, presentations and interviews.

https://amzn.to/3o8nUtO

2:36 This past week - check out the Global Remote Head of the Charles race - a charity event for 4702 meters from 31 January through 6 February

https://www.regattacentral.com/regatta/?job_id=7651&org_id=0

6:04 Intensity and heart rate

The rule of thumb 220 less your age is wildly inaccurate.

11:06 What affects heart rate?

Lactate is developed in your blood and different intensities develop different lactate levels. Specificity is important and physiologists measure blood lactate in milimoles.

Retest regularly as lactate changes as you train.

Things that affect your heart rate include: heat, humidity, sleep, wine, altitude, dehydration.

Your heart rate is a measure of stress.

15:15 Why use performance paces

Faster Masters Rowing prefers to use these over heart rate. You do a trial and from the trial results extrapolate training paces.

Keep out of the garbage training zones

20:23 When to use Hear Rate

Test your morning resting heart rate - what's normal for you?

Within your workout use HR to check your rest between pieces.

23:30 HR for rest and recovery

Heart Rate Variability is useful for monitoring your sympathetic nervous system. Is your body in a state of stress or state of recovery?

28:02 FREE Webinar: Functional Movement Assessment For Masters

Link to reserve tickets and get your free ebook with 10 tests for you to do.

https://www.eventbrite.com/e/rowing-functional-movement-assessment-for-masters-tickets-249896787017

Aging and rowing | Faster Masters Rowing Radio - the podcast for masters rowers.

Timestamps

01:00 This Past Week - what we do to advocate for masters rowing. The Faster Masters January program content includes a plan for CRASH-B erg racing.

09:00 Rebecca and Marlene welcome Clare Delmar to the Faster Masters Rowing Radio podcast to talk about aging.

Full links and resources for rowing and aging are here

https://fastermastersrowing.com/rowing-and-aging-resources/

12:00 The science of longevity - Why we should be interested in aging and what we already know.

Cancer research tells us what happens to cells in the body.

Key tenets

- shifting healthcare, medicine and personal focus from lifespan to "health span". Living well longer.

14:45 Top risk factors for health conditions - the number 1 is aging for prostate cancer.

We should think that aging is not just a fact of life - we can learn about it and about the process of aging.

17:45 Difference between chronological and biological age.

Measure this with biomarkers.

We can manage our biological age ourselves.

20:00 Which people are doing work in aging who we should follow? There are scientific geneticists, society researchers (employment, housing, transport), medical (treatments and interventions) and personal health (what we can do ourselves).

Cell senescence is key - cells are dying and not being replaced.

24:00 Gurus on longevity. What they are talking about - David Sinclair is a professor at Harvard Medical School whose book, Lifespan is evidence-based.

https://amzn.to/3ntcj9O

Nir Barzilai also has a book Age Later, the new science of longevity.

https://amzn.to/3A20YCB

Interventions he suggests include supplements and drugs to help reduce aging.

28:00 Covid has taught us about repurposing drugs. Metformin is a diabetes drug Mir is working on.

29:30 Eleanor Sheeky has a great YouTube channel the Sheeky Science show.

https://www.youtube.com/c/TheSheekeyScienceShow/about

Support this show with a donation

https://fastermastersrowing.com/podcast

30:30 Researchers into societal and cultural perspectives and the policies needed

Sergei Young

https://amzn.to/3fsxF2H

Susan Florey

Tina Woods has a book on AI driving interventions. She's also on the UK Parliamentary advisory group.

https://amzn.to/33Gc2sK

Andrew Scott at London Business School has a book

https://amzn.to/3qw4uSC

Ashton Applewhite - social media around ageism @thischairrocks

36:30 Novos Labs are a supplements company. Their website is informative.

37:15 How you you monitor our own health?

Clare takes supplements not because she feels bad. She wants to live well.

Daily yoga practice has been massively helpful for strength, balance and mobility.

Daily exercise - sculling, run or cycle

Diet and nutrition - the impact on physical and mental / emotional health. I eat gut-friendly foods. I have cut out sugars so I'm less dependent and greek yoghurt daily.

44:00 Tips - apply to your everyday. A dietary intervention is the concept of intermittent fasting - body ketosis. Everybody is different.

47:00 Opinions on a vegan diet? It's an individual choice. With aging it's protein levels that are critical to less stress and cell repair. Women need fat in our diet.

Clare is a convert to non-meat proteins - pulses / beans and plant based milks.

52:00 Gut health is important. Fermented foods, pickles, kimchi and sauerkraut.

How to carry a single scull | 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.

04:00 How to carry a single scull

Marlene was photographed in Steve Kiesling's 1991 book, the Complete Recreational Rower and Racer carrying her single.

https://amzn.to/3qZR5Bf

07:00 Watch a video of how to carry a single scull. Rebecca lifts each boat out of the water.

Showing how to find the balance point.

Lifting to waist height - rest the shell on your thighs for stability.

LIfting to riggers vertical and carry on your shoulder or at waist height (in the crook of elbow)

Lifting to carry the boat above heads, resting on your head.

- Wing rigger

- 3 stay rigger

- Reverse wing rigger

12:35 Marlene's cautionary tale about carrying a wing rigger on a windy day

Carry the boat with your hands in 2 different places to give more stability - not opposite each other on the gunwales.

A wider grip is possible when you hold the riggers

15:15 practice by putting the boat on slings / trestles. Pick it up until you find the balance point. Walk around and put it down several times.

Put the boat on a rack - a low rack is easy to use as you can rest the boat on your thighs.

Practice holding the boat and rolling it over the right way up and upside down using your thighs to rest the hull on while turning.

Practice carrying the boat above heads with straight arms

Practice putting the boat on a high rack or on your car roof rack.

21:00 Upper body strength is needed - about 30lbs is the weight of a rigged single - in order to carry the boat over your head. Do an arm press up to 30lbs to get stronger.

27:00 Is a wet launch pick up easier for a single scull?

Don't leave your oars floating on the water when taking your boat out of the water.

Michael rowed in the Olympic 1868 Australian VIII (silver medal) as well as the 72 crew. He then coached the 1976 crew. He also has had a long and successful career as a schoolboy coach in NSW Australia.

Timestamps

01:30 Background in rowing 1963 St Ignatius' centenary rowing

3.30 Olympic crews - how I got selected. I rowed with Howard Croker

07:30 Won the Kings Cup and selected for 1972 Olympics

08:30 Freddy Bachmann - the reserve for the Swiss team won the Silver in M2-

11:00 Freddy's technique points

- legs compressed at front stops is "leg drive for free"

- accelerate the seat into the catch - this makes the boat go forward

- move off back stops together - also makes the boat go forward

15:00 School rowing - schoolboys have less time now to row. Their times haven't gone faster in 25 years.

21:00 Opportunities and challenges for schools rowing.

Water conditions are worse, they use camps a lot.

I see the Rowperfect rowing machine as the closest thing to simulate the rowing stroke.

23:50 There is not the same focus on technique now.

It's important but is being focus more on endurance.

25:30 The future for schools rowing in Australia

Training more anaerobic

Thor Nilsen advocated programmes

Schools don't have time to do the endurance.

The podcast for masters rowers. Tips, advice and discussion from Marlene Royle & 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.

Marlene's article in Rowing News Magazine e-news - Self improvement 101

05:45 Masters Rowing Survey This will take 10 minutes max. It's a global survey on the state of masters rowing and is multiple choice, mostly.

https://bit.ly/rowingsurvey

09:00 Making winter ergs fun.

Variety - build your erg work into a circuit. Aerobic medley with 10 minutes on each gym machine.

Do core exercises in between erg pieces

Set up some good music playlists

Target your countdown to a bribe which you'll enjoy

Shower room count the clothes hooks around the room.

Have an accountability partner.

14:00 Building new habits - make it easy, reduce friction and make it visible so you can see your progress.

16:00 Alternate exercises on the erg

Face Pulls - high rowing up to your eyes with the handle - draw your scapulas together.

Pallof Press - sit sideways on the seat and hold the handle in both hands, rotate side to side. Good for sweep rowers.

Erg Posture Drill - in the Faster Masters Land Training Module reference material.

Rowing Up Hill - put a crate or aerobics step under the front leg and use this to control your slide

20:00 Staying on track during the holidays.

Plan to train,.

Keep the intensity up 2-3 times per week.

Shorter workouts

Go to the party but plan to train the next day

Don't worry about going off track. Have fun.

Be measured if you choose

For Habit Tracking try the Way of Life App.

https://wayoflifeapp.com/

25:00 Popcorn as a snack that fills the need for "crunch" in your food.

42 calories per cup.

Marlene's stove top recipe

Put 2 kernels into the pan and when they pop, add the rest.

Sit the kernels for 1 minute to absorb fat off the heat.

Using a medium flame crack the lid to release the steam and remove any popped corn so you get the whole lot to pop.

Meet the director of the recently released movie "The Novice" about an obsessive rower and her college team. Lauren rowed for 4 years while at university in Texas.

Stars Isabelle Fuhrman and Amy Forsyth with Kate Drummond as the head coach, Charlotte Ubben as the coxswain and Jonathan Cherry as the novice coach.

Timestamps

01:50 Lauren Hadaway is the writer and director of the full length feature film, The Novice. She was told to 'write about what you know and a story only you can tell'.

Taking the obsessed artist trope and translating it to rowing.

A sport characterised by internal drive, grit and ambition.

04:00 Why is the film so dark? Lauren is a sound specialist.

Whatever sound effect you choose, what does it add to the story?

07:00 In her first 2k test the scene has the lead character, Alex played by Isabelle Fuhrman, "make love" to her erg - she objectifies herself and the machine. It's a bit like being in love with the erg and the story arc of that initial interest building to obsession before descending into a toxic relationship.

09:00 Rowing is not naturally cinematic

11:40 What cinematic challenges are there to overcome when shooting rowers and rowing?

Isabelle and Amy both had to learn to row.

Lauren interviewed all the background cast of extras herself. She needed to ensure they were actually rowers.

18:30 Where the rowing isn't quite right.... there are a few places.

Shooting 500 frames a second allowed some of the marvellous slow motion shots.

21:00 The crab wrangler.. yes, honestly they had one.

23:00 Filming in a portaloo (porta-potty) And how to film a coxswain close up.

The Novice movie is on cinema release 17th December 2021 in USA and shortly afterwards on all streaming services (Prime, Netflix, Apple).

https://www.imdb.com/title/tt11131464/

Drills for leg drive off 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

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

Speaking at the US Rowing Convention, CRASH-B erg training program launch

06:00 Setting up your erg

Resistance - the drag factor on Concept2 erg, Water rower, RP3 and Rowperfect.

C2 drag factor is 100 - 110 or 115 for masters.

Comfort - set your seat and foot height to avoid lower back load and over-use injuries

Make your Erg "boat-like" is the key.

12:00 How to set up your erg to be like your boat - single scull.

Do short 250m pieces at firm pressure low rate, come into the dock and get on the erg (also on the dock) and row 250m at similar pressure and rate. Do they feel the same? If no, adjust the erg damper setting and drag factor.

Fixed Head rowing machines versus floating head rowing machines - what's the difference? How does it affect the set-up?

14:30 Why am I doing better splits on a resistance 10 than 4?

23:00 Monitor height - set it for a "long core" posture as advised by Baz Moffat

25:00 Drills for leg drive off the catch - A good drive reduces the "slip" in the chain and increases your effective leg power in the rowing stroke.

Drive suspension drill

- put resistance high

- slow motion rowing

- equal contact for feet and fingers - the pressure is the same

Legs only rowing drill

Start with the set-up from the finish - get into the forward-leaning catch posture, then roll up the slide.

Row only using your legs - keep shoulders forward of your hips and arms straight.

Quarter slide push drill

From the catch, row ONLY the first quarter of the leg drive, return to the catch.

Progress down the slide in a pyramid. If your erg monitor offers a force curve display, use this to check your effectiveness in spinning the fly wheel as you lengthen and shorten the slide.

37:00 Coffey Simulatoar - set the inboard of the sculls to match your boat.

Bio Rower - set the finish / release position correctly to match your boat.

Our guest this week is Baz Moffat, the co-founder of the Well HQ, a community that promotes womens health in sport. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

https://fastermastersrowing.com/podcast

Timestamps

05:00 The December Faster Masters program

CRASH-B training plan for 2k racing on erg is now available in ALL our programs (except Magazine).

CRASH-B 13 Feb 2022

Canadian indoor champs 30 Jan 2022

Irish indoor champs 22 Jan 2022

10:00 Baz Moffat from The Well HQ.

Interest in pelvic floor but it was "medicalised" as a topic. And hadn't been re-interpreted into sport.

The team at the Well includes an exercise physiologist and a general practitioner (family) doctor.

16:00 The "Caught Short" kit of period products for your club changing room

90% of women will leave a venue if her period starts and they don't have a product to use.

18:30 pelvic health for rowing

What is your pelvic floor? Its role is to hold everything up and keep you dry. Coughing, laughing, sneezing, jumping should not make you leak, wind or urea /faeces.

Athletes have higher levels of dysfunction than the population.

Upwards of 50% of masters rowers (women) have prolapse or stress incontinence issues.

We have normalised this and it should not be so.

23:00 Kegle exercises are pelvic floor drills which are OK for starting.

26:00 It's taboo to mention because we are arrogant about our physicality.

Prolapse is when the vaginal wall is not strong enough to hold up everything inside. Level 1 or 2 feels like a drag and can be fixed with pelvic floor exercises and pessaries to protect the vagina during exercise.

30:00 Bladders. Most people don't know how many times a day they should go to the loo. You should be weeing 8-12 seconds around 5-8 times per day.

Healthy habits - we lose collagen as we age and this can cause a floppy bladder so it doesn't retract.

Go every 3 hours or so. Respond to the urge.

Bladder irritants - sugar, caffeine, spices, cold temperatures, alcohol. We get more sensitive with age.

35:00 Bowel health - bowels are different from bladders.

Excreting waste product includes hormones.

In mid-life we have a lot of stress hormones. If you don't go to the loo they get re-absorbed and stored around your middle. Stress, lack of sleep and constipation mean you cannot lose weight.

When you get the urge you have 15-20 minutes to go.

People prefer to go at home. You should respond to the urge, not wait.

As we age digestion slows.

Lack of oestrogen and more progesterone make you more likely to be constipated.

Complementary health therapies and naturopaths can help a lot.

Sit on the toilet with your knees higher than your hips is helpful if you are constipated. Lean forward, relax and let go.

Your menstrual cycle also affects your bowel health.

43:00 Strength and conditioning in mid life

Evidence is from age 30 women lose muscle strength, muscle mass and bone density.

Counteract the rate of decline with exercise.

Lifting technique matters - learn this first. Function and form are your limitations.

Focus on the "big lifts" squat, bench pull, bench press and dead lift. Check you are breathing.

We do not need to hold the breath in order to stabilise the core if we are lifting 10-40kgs. Use a flowing breath.

49:00 In the Faster Masters subscription training programs we focus on do-able exercises and things you can do at home.

52:00 Keep your core long and ensure your stomach doesn't puff out.

What should coaches cue when a female athlete sits in a rowing boat?

Do not tell her to "hold" her core.

Breathing in and out should move both the diaphragm and the pelvic floor - holding the core stops this happening.

Tell her to seek "length" because a long muscle is a strong muscle.

58:00 We have 3 arches in our body - feet, diaphragm and pelvic floor. All are needed.

Train Like a Woman webinar 8 December 2021- it's free and also recorded so sign up

https://the-well-hq.mykajabi.com/offers/aYVmjXRi/checkout