RowingChat

5 time Olympian, Fran talks about her new book - Learnings from Five Olympic Games in which she frankly shares all the mistakes she made on her rowing journey to the top of the sport.

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The Rowing Directory updates

https://rowing.chat/retailer/

Rubini Jewellers, Scullr GPS Rowing Computers

Timestamps

03:00 Background in rowing

06:00 The new book started because I stumbled across an Olympian's notebook. All my learnings in a succinct volume. A Handbook of "What Worked" in Rowing.

09:00 Contribution to the British Womens 8s group - how champions do it does not work. The Crew needed permission to believe in yourself; what's inside us is enough.

15:00 The Womens Eights Year 2016 as a graph.

Setting our goals we focused on W2- percentages as our goal.

18:00 Moving from judgement to action.

The challenge of seat racing - we had to be able to talk openly. We trusted our pattern.

24:00 The right pattern of rowing - keep doing it.

27:00 Rowing under pressure.

The difference between concentration and thinking.

Focus on keep concentrating on what you've chosen to think about.

29:00 The HOW for big boats is important - how to make a change. Spend time on your communications and language as a crew.

33:00 Life and Rowing. Another diagram. After burnout I needed perspective. It was poisoning me in my mind - the hosepipe of stress untwisted.

41:00 Giving back - mentoring younger rowers.

Pass on learnings and values. It would be such as waste not to do this.

45:00 Treat the book as a conversation starter.

I came to construct the ultimate race from medal to what I should be feeling to deliver it.

48:00 My role moved from Dictator to Energy Director.

53:00 Your Racing Start

Getting it up on the rise - it's a feel thing.

Faster Masters Rowing Radio - the podcast for masters rowers. Training programs & plans aren't as straightforward as they may seem. Traps abound.

Sponsors

The Rowing Directory updates

https://rowing.chat/retailer/

Rubini Jewellers, Scullr GPS Rowing Computers

Support this show with a donation

https://fastermastersrowing.com/register/podcast-supporter/

Timestamps

05:28 This Past Week - what we do to advocate for masters rowing.

Have you got a club newsletter and would you like to use masters rowing articles we've written? Get in touch

https://fastermastersrowing.com/contact-us/

Marlene's article on the oarlocks open drill is published in Rowing News Magazine

15:30 Rowing into a headwind with lumpy water is it better to keep the rate up to maintain boat speed or stay long and row slower?

Hold onto your finishes - know why you make your compromise.

23:00 Guidance on painting blades. Clean / Sand / Prime / Paint one colour.

masking tape skill is essential. Pull it off immediately you've painted. Paint the other side of the oar the next day.

29:00 How to follow a training program or training plan.

You need structure to your week. Map your days and align to your training phases.

A plan is organised to build progressively - skills, fitness and mental skills.

What is the plan is set to achieve? Strengths, weaknesses or a race event and a peak?

35:30 General preparation times of year are different from specific preparation. More flexibility is possible. But stick to the sequence.

37:00 Varying the plan (how and when). We keep sessions to 60 minutes in the Faster Masters Rowing training plan so consider your days. If you are tired or under-recovered you should vary the plan.

39:30 What to do when life or the weather gets in the way of your plan. Wait a day. If you are injured or sick, be conservative and rest.

42:00 When it's NOT OK to vary the training plan. coming into a peak event, the taper is designed to restore your muscle glycogen to its full levels. This takes 7 - 10 days. Too much work will hinder this and you won't get a peak performance.

45:00 What to do when your crew is on a different program. don't overdo the intensity if you combine programmes. Can you blend the club team boats into your programme?

Ask Me Anything (AMA). We answer live questions from masters rowers.

Sponsors

The Rowing Directory updates

https://rowing.chat/retailer/

Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellerman, G Clip Row, RowsandAll, Rowing Solutions

Support this show with a donation

https://fastermastersrowing.com/register/podcast-supporter/

We apologise for the poor audio in part of this podcast.

Timestamps:

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

Rowing Canada ethics course - legal issues, ethical issue and scenarios

11:00 How to rig a single scull for my height

Rules for rigging rowing boats

- Make yourself comfortable

- Centre yourself - at the catch hip on the pin centreline

- Height - keep forearms above the handles

20:00 What sculling rig is best?

It's more important to see the person in the boat than to just follow rigging numbers. Customise to your flexibility and strength.

Rig for the "end of the race" - Ted van Dusen

22:00 Sculling oar length - degrees of arc.

Your priority is to get as many degrees of arc catch angle as you can.

In the Rowing News magazine article Volker Nolte makes recommendations for masters "Rigging Numbers for Scullers"

https://www.rowingnews.com/2021/02/07/rigging-numbers-for-scullers/

28:00 Hanging or arm bending in the initial part of the stroke?

Use each body part once per stroke - does arm bending affect your finish?

35:00 The Power Rectangle in rowing diagram. When oars are perpendicular what is the pattern of legs, back & arms - using the right sequence. Check using video.

37:00 Foot stretcher angle and height - rule of thumb 43-45 degrees on the foot stretcher. Shoe height is determined by your flexibility and height.

Ensure your shoes fit. Check heel to seat measurement on the erg.

44.00 Getting back on the water after a long break - using pontoons. Be gradual.

Try "no puddle" rowing and turns or backing down with some stationary drills to reacquaint yourself with the boat and oar handling skills.

47:00 Getting to the pin in club boats - should you compromise finish or catch?

Use the release position if you can't adjust them.

Buy your own oars if you can afford and use clams to adjust then to suit the boat you are in.

Ask your club committee or board to standardize boat set up.

51:00 Changing oar gearing is it OK to shorten or lengthen the inboard?

Are you trying to match other people in the crew? How does it affect your rating and load?

54:00 C2 Fatties (sculls) can you cut them down to 85cm?

57:00 Using the C2 Comp blade for lightweight women masters

1:02:00 Transferring sculling skills to a sweep boat

Consider rotation, inside arm and faster moving boats.

How to put new grips on your sculls. Discussion on capsizing in cold weather.

Sponsors

The Rowing Directory updates

https://rowing.chat/retailer/

Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellerman, G Clip Row, RowsandAll, Rowing Solutions

Timestamps

05:28 This Past Week - what we do to advocate for masters rowing.

Facebook discussion on capsizing in cold weather

https://www.facebook.com/groups/595853370615544/permalink/1658366544364216/

The discussion about capsizing from your single - the rule of thumb when air + water temperature adds up to less than 90 degrees Farenheit.

Straddle and Paddle technique advocated by Carl Douglas

10:00 The re-entry exercise. If you don't get back in your boat the first time your chances of succeeding the second time go down considerably. The key is getting the first kick to get your hips above the boat.

12:00 Getting back on the water. Marlene's checklist of safety items.

15:00 the Windy app recommended by Guin Batten

https://windy.app/

18:30 How to put new grips on your sculls. Four methods worth trying.

Ebook written by Rebecca costs $2 and shows you how to do it.

https://www.rowperfect.co.uk/product/how-to-change-your-scull-handle-grips/

29:00 Dynamic warm ups in the boathouse

This is not for stretching and flexibility - do that after your workout. Dynamic warmups increase blood flow and raise your body temperature.

Flex and extend your ankles - start here and work up the body. No equipment is needed.

1 minute of hopping will compress your discs and help maintain your bone density.

Thixotropic muscle tissue.

The Row Sho‪w‬'s Lawrence Brittain & Jake Milton Green come front of camera for the first time in our RowingChat interview.

Sponsors

The Rowing Directory updates with new listings

https://rowing.chat/retailer/

Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellerman, RowsandAll, Rowing Solutions.

Timestamps

03:00 Jake and Lawrence are both in the South African team training for Tokyo Olympics.

04:00 Jake confesses to being terrible at ball sports at school

05:30 Lawrence comes from a rowing family of 4 brothers and his Father also rowed for South Africa

09:00 They prepare for the Olympic qualifiers at the Regatta of Death and have quarantine concerns

11:00 How the Row Show podcast got started - Lawrence kicked it off and chose to focus on Olympic stories. He was frustrated that there is no access to athletes beyond their results and bio pages. Our elite athlete access is straightforward - we just wanted to hear the stories and take the opportunity to go deep on their personal journey.

17:30 The Greatest Hits Episodes - some people who seem unassuming have unexpected stories. Eric Murray is Lawrence's favourite episode especially Part 2 where he discusses technique.

https://soundcloud.com/therowshow/eric-murray-p2

Jake's favourite is Martin Cross telling his athlete story and how he became a commentator. He's a fantastic storyteller while staying on point.

https://soundcloud.com/therowshow/martin-cross

23:00 What can you learn and put into practice? Learning about the sport is amazing it gives us a picture in the mind about the stroke. We don't copy others' ideas. Learning about how many ways there are to move a boat and make the perfect stroke.

The insights are in a realm of context, ideas, programs and coaches. The psychology is the gold we find.

25:00 Eric Murray spent 2 Olympiads before he medalled in 2012. Humility and crew dynamics - the importance for success. Kjetil Borch and Olaf Tufte give great examples.

https://soundcloud.com/therowshow/kjetil-borch

And Bryan Volpenhein the 8 in 2004 when the eight got 5th.

https://soundcloud.com/therowshow/bryan-volpenhein

29:00 Our preferred role in the boat - we both like being at stroke or bow - taking charge of the calls. Lawrence liked the bow in Rio 2016 and Jake likes the leadership element he can bring as control, coach and motivational speaker all in one.

Drew Ginn described the Atlanta Olympics final

https://soundcloud.com/rowingchat/rowingchat-drew-ginn-may-2014

32:00 Advice to your younger self? Be as coachable as you can even if ego gets in the way.

34:00 when ego gets in the way - you realise there's always more you can learn. I take the stance that coach is always right. The difference in the boat may be negative because it's different and feels alien. Stay humble and honest.

39:00 Unexpected race situations. Schoolboy coxing in the 8.

43:00 Lawrence recalls subbing into the lightweight 4 when his brother was in the crew. He had to do the calls and said nothing!

44:00 Jake is in charge or fixing the interview times and has had blunders on timezones. I was having a beer when I was supposed to be on the podcast! Dam Katherine Grainger got caught out by daylight savings which we don't have in South Africa.

Jake Wetzel interview Jake had a stomach upset and needed to run off to the loo during the recording.

51:00 Patreon - we started because our equipment wasn't ideal. We have a great rapport with our listeners. Ca we get financial support? We bought our mics. We want to grow the show from a hobby to a sustainable model. The WhatsApp group where we chat about upcoming guests and post shows early.

https://www.patreon.com/therowshow

57:00 The boat is the coach's responsibility. We dare not fiddle with the rigging.

We like to look a what % gaps between crews and keep a spreadsheet of which boat classes perform the best. Why do some boat classes perform closer to prognostic 100%?

1:03:00 Jake's rowing tale about the 2019 Zambian boat race with Oxford and Cambridge. Steering Anarchy

1:08:00 The Grand Challenge race when Lawrence and his brothers win the event. The Trophy is huge and made of solid silver.

https://www.facebook.com/watch/?v=1631580053817959

Faster Masters Rowing Radio - the podcast for masters rowers. We dive into the challenging topic of eating disorders in rowers including revelations from one listener about his bulimia.

Sponsors

Pontoon sports, Rantilla Rowing, Rowing Vinyl, Peinert Boat Works, Nielsen Kellermam

Timestamps to the show

02:00 This Past Week - what we do to advocate for masters rowing. Reading ROAR by Stacy Sims.

10:00 What's in the April program on Faster Masters?

1k and 5k programs. Technique videos of sculling we like. Rigging Quick boat setup. Guidelines on crew lineups for training. Organising race day checklist.

15:00 Masters Championships events around the world - UK, USA, Australia, New Zealand, European Masters all have dates for regattas in 2021

19:00 The Female Athlete video interviews Jessica Diggins and her coach Matt Whitcomb about her eating disorder, bulimia.

https://www.youtube.com/watch?v=0eupn8Td7Zo

Masters rowers with eating disorders

Jessica notes that coping with the stress of training led to her eating disorder

Genetics loads the gun but the environment pulls the trigger.

The desire to be lean as an athlete is a psychological condition. Get professional help.

My brain is the major factor in success as well as equipment, training program, technique.

23:00 Matt Whitcomb talks about athletes working with dieticians. Going to your coach for help is hard because there's an imbalance in power because coaches are often selectors too. Showing vulnerability can affect selection.

The best a coach can do is say I am here for you if you need to talk.

The coach's job is to facilitate help, not solve the problem.

31:00 Mark Madeley confirms that when he was training internationally, the lightweight rowing coaches didn't know about nutrition. He was a lightweight for South Africa and suffered bulimia under pressure training alongside the heavyweights and being expected to eat with them as well.

34:00 Focus on your lean body mass not your weight on the scales

Sleep 7-8 hours a night

Front-load your calories with carbs in the morning and protein int he afternoon. Your body metabolises carbs better earlier in the day.

Increase your intake of foods with Vitamin B12, Magnesium, healthy fats and omega 3 oils.

Match fruits and vegetables and grains with proteins to control blood sugar spikes.

37:00 Red Flag warnings for female athletes are a triad disordered eating, amenorrhea and osteoporosis.

41:00 a consultation with a sports nutritionist can be beneficial. Timing your calories can affect weight as much as what you eat.

43:00 Taking really good care of ourselves is this week's goal.

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

Sponsors

The Rowing Directory updates

https://rowing.chat/retailer/

End of the Island podcast, ES Rowing Services, Head of the Schuylkill, Independent Rowing News, Kanghua, Junior Rowing News, Champions Connected.

Timestamps to the show

04:30 This Past Week - Things we have done to advocate for masters rowing

Rebecca has launched expressions of interest for the peer-to-peer coaching clinics.

Marlene led the Functional Movement Assessment webinar/

08:40 Faster 5 Stroke power - Getting the most meters per stroke out of your boat. Strength training is important for masters in order to stimulate muscle recruitment. Hormone changes in men and women affect your muscles.

Important for developing a good rhythm contrast between drive and recovery. Easier learned with a more experienced rower.

13:30 Finding and creating appropriate training groups as a coach or organiser.

A group of single scullers - treat it as a pod that works together. Keep the group together relative to boat speed. The coach has to be strict to make people follow directions.

What to do if someone is disruptive or chooses not to join in with the group.

To get coaching stay rowing near the coach.

Three crews of different speeds and one coach - we had the 500m rule where you had to stop rowing if you got further away from the coach. We used the stationery stability drill to kill time until the others catch up.

22:00 Alternatives to a speed coach for rating. Ways to monitor your rating without using electronics.

Luka Spik says it's important to row without devices because it helps you focus on feel and rhythm.

28:00 Randall foils discussion about how they increase the load on the athlete.

What is the issue you are trying to solve using the foils? Is it keeping the drive horizontal - is it better to learn to scull properly and not use a device?

35:00 Death of a coach - how it affects you. Honouring their memory. Larry Gluckman died this week.

The Wave - The Coastal & Offshore Rowing Magazine editor Craig Chaulk discusses how he started a new rowing magazine.

Timestamps

02:50 I was frustrated by the focus on fine boats in British Rowing and FISA Rowing. There are 10 varieties of coastal and offshore rowing boats in UK alone. August 2019 was issue number 1.

Inspiring people to do something like an expedition is possible in coastal.

06:00 Issue 6 is out now (March 2020) and is about Coastal Rowing's Future. The St Ayles skiff is a Scottish boat that started only 10 years ago. It's a kit form boat. There are also plastic boats.

12:40 What's new in the magazine - doing an ocean row with Roxy Expeditions will be exciting. I'm going island hopping around the Scottish Isles. Cornish Pilot Gigs may break away from British Rowing.

Find out more at

http://thewaverowing.com/

Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Sponsors

The Rowing Directory updates

https://rowing.chat/retailer/

RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.

Timestamps to the show

01:00 This Past week. Marlene was on the Rowing Podcast round table hosted by Tara Morgan and Rachel Freedman.

Rebecca presented the Domestic Rowing Committee in New Zealand with a report on progress with masters rowing

https://www.facebook.com/groups/256708472122650/permalink/466938324432996/?__cft__[0]=AZXntUTchZA-vISQD5q246pWgof25fK9uIuOXlw4G2a_nbf2qaldXp_jWGKEWmew3vtGzg19zQR1l4pMiBRrrJOSnyP81fMDW6pFbWHL4RaEktOn_ar85DLmNEXZsxPUW5gpaZ-yiECmB8xnti1GKDP6yNJ-5UkP5K0bDcgoi-qFCEGmCxaOn8hFwfS5KuIMkxs&__tn__=%2CO%2CP-R

13:00 Functional Movement Assessment Webinar date and link to get tickets

https://bit.ly/FunctionalMovementRowing

17:00 Ways to focus on bow steering without your sculling going to pot. Rebecca advises focus on one job at a time. Row or steer - don't try to do both at once.

Do you look around every 10 strokes - no I don't and here's why.

33:00 Tidal waters are hard to steer because objects move around.

40:00 Preparing for the release - this is a critical instant. When the entry and release timings are imprecise you have issues. We don't want the boat to know when the blade goes in and out.

42:00 Start to prepare at crossover when sculling or the blade is perpendicular to the boat in sweep. The boat is increasing speed. Focus on keeping pressure on the blade until the release.

Exercise - crossover elbow bend. Apply work into the blade pressure out to the tip. Instead of pulling into the body, this prevents the blade slipping in the last third of the drive.

46:00 As the boat speed goes up the release goes closer to your knees. Quote from Dick Dreisiggaker

50:00 Focus the work into the pin. The first two thirds of the stroke is bow side of the pin. At square off the blade is stern side of the pin. You have to make the transition to maintain it. Use your elbows to maintain the pressure on the tip.

Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

Sponsors

The Rowing Directory updates

https://rowing.chat/retailer/

RedBuoy Row; Croker Oars UK, Coxswain Academy, Exerfly, Oar Board, Whitehall Row, Annabel Eyres Rowing Artist, Bont Rowing, Ludum, San Diego Crew Classic, Coffey Corporation SimulatOar, Ready All Row.

Timestamps to the show

06:00 This Past Week - things we do to advocate for and advance masters rowing around the world. Alan Oldham interviewed Rebecca for Rowing News - the article is titled Covid Connections

https://www.rowingnews.com/2021/03/17/covid-connections/

Marlene's Rowing News article is about a drill called the Stationery Stability Drill. When you can complete this and not touch the water you will be able to row oars off the water in any conditions.

Wellington Rowing Club is advertising for an independent board director - how many clubs use independents on their board?

Does your club offer social rowing memberships?

The Dutch mens eight use motors on their boat https://nos.nl/l/2372717

12:00 Our next webinar Functional Movement Assessment for Rowers. Learn 10 assessments and how to overcome the limitations. Tuesday 30th March 5 pm EST. Sign up for a free ticket

https://bit.ly/FunctionalMovementRowing

We are appearing on Tara Morgan's Steady State Network's Rowing Podcaster's Roundtable.

https://www.steadystatenetwork.com/rowing-podcast-roundtable

20:00 Your 2k race. Write down what you did to prepare and the race plan - what actually happened? Use this to improve your race for next time and to repeat what went well for you.

Give yourself credit for what went well.

24:40 The 3rd quarter of the race. What should you do?

It's going to be hard at this stage you are in oxygen debt. When the lactic acid is peeling the enamel off your teeth. You have to have a plan for the third quarter.

Simplify the plan as the race progresses. Practice the plan. Count 5s or 7s or 10s.

Rebecca recommends you pick a trick out of your bag to respond to what happens in your split. If it slips, which "trick" will you use to get it back?

Splits on Concept2 are run as a 3 stroke rolling average - this means it may take you a while to get the split back.

32:00 Plan your practice trials for competition. Develop the strategy.

35:00 How bad should you feel or not feel at the end of a 2k? To learn to row 100% is a skill. It takes time to learn how to cross the line. Ask yourself whether you could have done better or not.

40:00 Would you expect to exceed your maximum heart rate is OK? Calculations of heart rate are imprecise. Tests are precise.

43:00 Peak performance - did you ever have an out of body experience while racing?