RowingChat

RowingChat

By Rebecca CaroeSports
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RowingChat episodes

  • John Wojtkiewicz
    John Wojtkiewicz is challenging the structure of the sport of rowing - how are we constrained? What could we do better?
    Top challenges for clubs
    1. new members
    2. Digital advertising and awareness
    3. Equipment rotation schedules
    4. Strategic vision - 10 to 30 year future map
    Timestamps
    01:00 John wrote a provocative article on LinkedIn which caught my eye
    Rowing as a Zero Billion Dollar Industry - How we devalue our own sport
    https://www.linkedin.com/pulse/rowing-zero-billion-dollar-industry-how-we-devalue-our-wojtkiewicz/
    03:30 Is this amateurism endemic to our culture?
    We cheapen our own sport - people want it to be insular and hold onto traditions and exclude new joiners. This keeps investors out.
    07:00 Golf clubs have paid professionals to coach.
    Most rowing clubs have coaches - many are compensated. But a member doesn't have the experience of a country club.
    08:40 What is the rowing club experience?
    From the parking lot to the boat - is everything in the boat working? Pre-emptive maintenance.
    The first 30 minutes in the building are telling.
    13:00 A new member arrives and there's no signage telling them where the changing rooms are.
    Club leaders should look at the club through new eyes.
    16:00 Clubs love a working bee and socialising. Suggest individual assignments
    20:00 The limit of our facility and space. Are you at capacity? Based on headcount and membership dues is our club sustainable? Can you pay for long term expenses.
    It's important to have community outreach to bring in new members.
    27:00 New members from parents of juniors. Host and open day.
    28:30 Digital advertising and awareness - most clubs need this. Many lost members in the pandemic.
    APOLOGIES FOR POOR QUALITY SOUND
    35:00 The portable rowing club - can you have wide body boats on a trailer?
    37:00 the strategic vision for a club. Why are you here? What service you offer the community. What are you doing really well?
    47 min
  • Stroke Power | Faster Masters Rowing Radio
    - Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
    https://fastermastersrowing.com/podcast
    Timestamps
    03:00 This Past Week - what we do to advocate for masters rowing.
    Best wishes to HOCR competitors; NZ Legion of Rowers has a masters newsletter www.lor.kiwi
    Rowing Tales 2021 published
    https://amzn.to/3vLFoQo
    13:00 Stroke power is how you move your boat each stroke.
    It starts with peak power. your highest output possible.
    This is a test you can do - see the Fitness Assessment in the Faster 5
    16:00 What affects stroke power?
    Firstly you can increase your peak power.
    Can you improve your base pace speeds?
    Technique also affects stroke power - be connected on the drive.
    On the erg your force curve is important as a guide - increase the volume / area under the curve.
    19:00 Drills you can practice to develop power and stroke efficiently
    20:30 Ways to increase power
    Get stronger
    Listen to last week's podcast about the posterior and kinetic chain exercises
    Sponsor
    https://www.onedayu.com/rowingchat
    25:00 Trade-offs with stroke power
    Your personal physiology.
    Stroke efficiency - row 20 minutes to improve meters covered
    Row at fixed rating and check meters / second travelled
    Higher stroke rates - preserve the drive time (Blades in the water).
    Fitness, rigging, chosen stroke rate target - all are trade-offs
    28:00 Ladders - learn the rate where you move from power to speed
    Speedups - 15 strokes going up 1 point in rate each stroke.
    Stimulate your nervous system to get the muscles to contract and relax faster.
    Try to maintain your drive time.
    37 min
  • Leg to back connection | Faster Masters Rowing Radio
    Leg to back connection to make stroke power in rowing - 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
    02:15 This Past Week - what we do to advocate for masters rowing. Rigging inaccuracies around the pins.
    07:00 The Caught Short Kit for female athletes who menstruate - Help yourself to pads and tampons. Can you make one for your club?
    10:00 Legs to Back Connection
    The power of the legs has to be connected to the oar handle.
    Leg drive must directly move the oar handle.
    If you drive and don't move the handle = shooting the slide.
    If you move the handle and don't move the legs = no power
    Feel Pressure on your hands and feet - check for yourself.
    Often described as the hardest part of the rowing stroke to train.
    14:00 How does the kinetic chain link? This is how you are connected together. The biomechanics of how the body moves and flexes.
    The levers of bones connect through the joints.
    Ligaments connect bones to bones.
    Tendons connect muscles to bones.
    There are 2 types of kinetic chain in exercise sport
    The open kinetic chain - where the limb is free and not fixed to an object
    The closed kinetic chain - where the limb is connected to the ground or something firm
    18:00 Rowing is a closed kinetic chain you are working off the oar handle, foot plate and the oar in the water.
    Sponsor
    www.onedayu.com/rowingchat
    21:00 Training glutes - as you drive off the catch it's the quads that activate first and as your heels go down you will add in your glutes.
    Gluteal amnesia - it can be hard to activate the glutes as we age.
    Strong glutes support your lower back.
    23:40 Train your glutes by practicing isometrically. Squeeze them when standing, driving, sitting. To load your body weight in the boat you have got to use your glutes.
    Be aware of them being strong and activated as you row.
    27:00 Drills - keep pressure on the foot stretcher in the last third of the leg drive.
    Glute bridges
    Side squats
    Fire Hydrants (this is funny.... check out the comments on the video at this point)
    Hungarian split squats
    Use exercise bands
    Lunges
    30:00 Timing the switch from legs to back in the power phase.
    When the blade is loaded - notice if this varies.
    Feel the blade is or is not stable in the water.
    Handle pressure stays continuous and horizontal through the stroke.
    If the body comes in too early you can lift the handle and the blade goes deep as a consequence.
    Exaggeration exercises - try swinging the back early or later.
    Make the back swing more dynamic
    Arms and body only rowing to isolate the swing.
    Check your force curve on the erg.
    Back swing adds length to your stroke.
    43 min
  • Steering the Head of the Charles
    Mark Wilson and Jim Dietz share insider tips for how to line up your boat at EVERY turn, EVERY bridge, EVERY dock including the warm up, Chute and start line for the Head of the Charles Regatta Steering Guide - for scullers (1x, 2x).
    Mark and Jim run All American Rowing Camp. You can buy their in person course on the Charles River http://www.allamericanrowingcamp.com/
    Timestamps
    01:30 If you are coming to race for the first time and don't know the course, this will help you.
    03:50 Be 100% on the day. You need this... to all line up when you race. Only the weather is variable!
    05:30 The warm up line - Mark and Jim recommend you boat from the Falls launch area and row the whole 4,700 meters course down to the start including the Basin. This is the way to steer the right line through the warm up.
    Time yourself through the warm up from Falls to the start the day before.
    It is narrow at Elliot Bridge - stay close to the bank. Listen to marshals.
    This area is the most busy in the whole warm up.
    08:50 the Buoys are not permanently on the bottom of the river. They can move. So check them out during your warm up.
    10:00 Know the race number and event ahead of yours.
    11:30 Powerhouse stretch is a good place for a warm up burst of 10 or 20 strokes.
    13:40 If the Basin is blowing - time your arrival to minimise time waiting.
    Line up with even or odd number crews.
    16:50 The Chute and Start line. Start your speed coach earlier than teh line
    18:30 Video of the Start under the Boston University Bridge
    20:00 Mile 1 - The green buoys by Magazine Beach - how to steer this
    21:30 Powerhouse stretch - look out for a wind change as you pass Riverside. And come into the stretch decide early if you are going for the Centre or Cambridge arch based on traffic from other boats.
    22:30 Mile 2 - The most tricky part is going into Weeks footbridge. If you took the Cambridge arch, the turn is more gentle here.
    Look to port coming into Weeks the buoy line is gradual. Look every 3rd stroke.
    Stay as close as you can.
    Make a sharp turn by sowing down into the bridge.
    It's a narrow bridge you can turn under the bridge.
    Do a pressure 20 coming out of weeks - don't be surprised.
    30:00 Anderson Bridge is the start of your fatigue. The wind may change here. Be aware.
    Weeks to Anderson - going in look on your left for the bridge abutment.
    The turn at Anderson is as steep as Weeks. Look for the White Condominium after Anderson heading towards Cambridge.
    32:30 The blue line is the turn line - it's gradual.
    Look to your right - oars on the buoys - as close as you can.
    Look every 3rd stroke.
    33:30 There is passing going on here....
    If you are a slower crew, you know to give way.
    Let them pass... Then go back to your shorter line.
    35:00 Do your research on the scullers around you. If they are local they will know the course. Follow their puddles.
    36:00 The last bridge is Elliot Street.
    the Cambridge into Elliot turn is quite sharp.
    Know how close you can cut in.
    Look at your right and beware the BBN Dock.
    There are 3 buoys after.... then row as close to the trees as you can without hitting them.
    39:00 The last 60 strokes.
    Go straight after the trees.
    The Boardwalk on the Boston shore - that's the last 20 strokes.
    After the finish line keep paddling - get out of the way for following crews.
    It's a privilege to race here - do your home work.
    42:00 Practice as often as you can at race speed.
    Boats handle differently at race speeds.
    Faster Masters Rowing sells training programs for head racing - we have a specific HOCR plan - ask us about buying this plan.
    57 min
  • Tapering before you race
    How tapering works. 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. We hosted a Rigging webinar.
    13:00 Tapering - the purpose of the taper is recovery.
    Get to the start line raring to go.
    14:55 Super compensation system in your body.
    The amount you taper for a 6 day week training program.
    7 to 8 days out the training volume reduces to half. The frequency of training does not change.
    17:00 Mental preparation for the race
    Repair your boat
    Sharpening technique - practice what you are good at. Build confidence.
    Race Plan
    Dinner the night before 6 pm, no social media the night before.
    21:00 Pre race Checklist
    This episode also covers head race checklists
    https://fastermastersrowing.com/planning-your-fall-rowing-season/
    Plan for the unexpected to happen
    Don't want to have to make decisions in a fluster.
    23:00 If you are the person who is always 5 minutes late.....
    25:00 Socialise after the event, not before the race.?
    Be prepared, specify what you need to be best prepared.
    35 min
  • Tools for Rowing: Faster Masters Rowing Radio
    Tools say a lot about a rower. Learn what the pro coach carries in her single and in the coach boat
    Timestamps
    01:00 This past week - Marlene published an article Winning Head Races in Rowing
    https://ludum.com/blog/training-plans/winning-head-races-in-rowing/
    07:00 Your first head race - how to get mental and physical confidence.
    Test yourself to find the optimal rate.
    Try 3 minutes of the race one point in rate higher than you think. Analyse afterwards how you went.
    14:00 Tools for Rowing - in the single scull
    Marlene has a mini bag with
    - Top nut wrench
    - Small adjustable spanner
    - Pusher outer tool for clip height washers
    and a bungee cord - 2 feet long.
    19:00 tools for Rowing - in the coach boat
    - Metric and Standard wrench for top nut, 10mm and 8mm
    - 3 Screwdrivers - C2, Flat head and Philips head
    - Metric and Standard tape measure. 5 meters long
    - Sharpie magic marker
    - Electrical tape - white - and a pair of scissors.
    Enough to get you back to the boathouse safely where a full repair can be done.
    26:00 Rebecca's 3 gadgets she loves
    - T-bar spanner
    - Martinoli nut tool
    - CARE pitch gauge
    - The wing nut tool (for the slides under the deck)
    30:00 Rules for lending tools
    Have a deposit - leave me your phone / sunglasses / water bottle.
    41 min
  • David Hickey
    David is the author of the Trinity College VIII: Rowing for the Ladies Plate. A history of his student rowing career.
    Timestamps
    1:50 Background in rowing
    4:50 write a book as a lockdown project. I decided to learn Spanish and write a book. David Sanfey had 300 photos from our university rowing club.
    09:30 I had done some writing prior to this book.
    13:30 The writing process - I wrote down the events and then assembled them in date order to make a book.
    17:00 David Hickey reads from his book The Trinity College VIII: Rowing for the Ladies Plate
    My first 6 lane regatta.
    Fog, bog and water. A story from the West of Ireland when a swan attacked our cox, Roger.
    23:30 The quest for the Henley Royal Regatta Ladies Plate.
    1875 was the last time it had been won by DUBC. We had come close since. But in the centenary, we got knocked out by MIT in the first round.
    25:00 the 1977 campaign - we went to Nottingham as practice and raced Durham University.
    27:30 The semi-final at Henley when we had a target on our backs.
    We squeezed the life out of their race and their hopes.
    Buy the book direct from the DUBC
    https://duboatclub.com/book/
    35 min
  • Tristan Mayglothling
    The head coach for Dulwich College talks about coaching, science and success.
    Timestamps:
    01:00 Background in rowing - my experience was you could either have fun or win, not both.
    03:45 The Australian national champs were amazing. It includes the national team, juniors and clubs all together.
    07:00 Joining a club part way through the season.
    We had 6 weeks to the BUCS regatta... I tried to increase fitness.
    10:00 I listened to all the athletes. It's their programme not mine.
    Happy squads are made when you match what they say that they want against what you can control.
    Training to suit their ambitions.
    15:00 The arms race in junior rowing. It doesn't exist - win at all costs is dead. That's a welfare issue. People do a lot of training and the gossip machine feeds perceptions.
    19:30 Cath Bishop's book - the Long Win is recommended
    https://amzn.to/2XX2Hda
    We don't want winning to be the end of the story.
    I am in a research group - researching elite athletes and how they are looked after. There is different thinking. What do you get out of it?
    23:45 Drugs and Olympians. How we engage with supplements - that industry is unregulated. UK has a poor outlook on performance enhancement. It's seen as "clever" to beat the WADA testing.
    Doping is an athlete welfare issue.
    27:30 I get told these things confidentially by athletes in my research group. The athletes are seen as a commodity to sell products and marketing.
    32:00 Rowing as a sport could collaborate more. If we aren't threatened. But less so if our goals are similar. Could lead to more innovation rather than keeping secrets.
    46 min
  • Efficiency in rowing Faster Masters Rowing Radio
    Efficiency in rowing: Time pressures weigh heavy on most masters rowers. How can we get more efficient with our busy rowing lives? Faster Masters Rowing Radio hosts Rebecca Caroe and Marlene Royle discuss tips and challenges
    Support this podcast
    https://fastermastersrowing.com/podcast
    Timestamps
    02:00 New Zealand Masters Rowing Championships rescheduled to 29-31 October.
    National Championships will include 500m sprints for masters in 2x (handicapped)
    Rigging for Masters Webinar - tickets are on sale
    Event is 6 October 2021
    https://fastermastersrowing.com/rigging
    03:45 Rowing in a double with novices - coaching from 2x
    10:00 Efficiency in Rowing - life hacks for your rowing.
    11:00 Efficiency getting to the boathouse
    - the night before: Clothes, Weather, Time alarm clock, Driving time, eating for energy, Program, Text your crew to agree bad weather plan.
    15:00 Decide in the shed, not in bed
    Apps for local wind forecasts
    Windy
    Windfinder
    Wind Guru
    17:30 Equipment efficiency
    - Have a routine - oars first, then PFDs, then the boat.
    Help each other, two people per boat get the oars, two hold the boat (for a 4x or 4)
    22:45 Coaching efficiency
    Scan the boat to check are the oarlocks in the right direction, are oars in right sides?, Height spacer washers, Do footstretchers need to be changed?
    Remind each other - have you checked your footstretcher before you push out into the lake / river
    25:00 Training efficiency.
    Warming up - how much time do you need?
    Know the practice routine warmup.
    Rules about when we talk during the outing. Technique discussion and feedback during breaks.
    Etiquette is important especially in big boats - 4s and 8s.
    29:00 Warming down efficiency
    When to start your warm down. Try to include 5 minutes each practice.
    Marlene recommends stretching after you get out of the boat.
    Rebecca stretches during the debrief after putting the boat away.
    Consistency to day to day habits helps.
    33:00 Meal preparation efficiency
    Make bags of whole foods to take with you.
    Always have food in your gym bag or car.
    Don't skip refuelling.
    Double batch your evening meal - make a large lasagne and freeze half.
    40 min
  • Impostor Syndrome in rowing
    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
    02:00 This Past Week We have been discussing future articles with Ed Hewitt at Row2k.
    On the newsletter you can join our Advocates group where we share one article a month which you can share with your club group.
    04:00 Rigging for Masters Webinar
    - basic boat set up for your private boat and for club boats
    - customise your own boat
    11:00 Volter Nolte - How to get a longer stroke
    Using rigging adjustments for comfort. You will row better if you are comfortable in the rowing boat.
    19:00 Impostor Syndrome in rowing
    What are your rowing activities that contribute to your rowing practice?
    23:00 Coming to practice regularly.
    Objective measurements like kms rowed and number of practices you attend.
    Compare yourself with your own previous performance. Use video to do the comparison.
    26:00 James Loehr's book - Mental Strength for Athletes has the premise - no matter what you want you must have the physical preparation to do it.
    When you step into the boat you become the performer.
    https://amzn.to/3zniq2w
    31:00 The process of acquiring skill in rowing.
    What would I think of someone who does this # practices a week, this # kms rowed a week. View the facts objectively.
    32:00 What do you want to get out of your rowing?
    Outsiders don't really care as much as you do.
    The Satisfaction you get is driven by you.
    34:00 Your persona at the boat house - it has its own aura and is not the same as a gym.
    37 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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