RowingChat

Marlene and Rebecca discuss

- Goodbye to all that

- Review of the year & forward plans

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Buy from Amazon https://amzn.to/39WHcgI

Timestamps to the show

02:00 Head of the Fish trophy

07:00 Rowing From 2020 Virtual Regatta - enter by 3 January on Regatta Central

09:00 Review of the year. We went weekly during Lockdown. Marlene's favorite topic - setting up a home gym. It's important to keep up strength training twice a week. TRX straps and kettle bells, physio ball, elastic bands.

https://fastermastersrowing.com/the-perfect-home-rowing-gym/

Free training program for home rowing during Covid19 lockdown

https://fastermastersrowing.com/register/home-rowing-training-during-covid-19/

12:00 Rebecca's favourite topic - hip mobility for masters - a regular reminder of what to do. How to improve rock over and getting the handle past your knees. Separate stable body from moving up the slide.

https://fastermastersrowing.com/hip-mobility-for-masters/

15:00 What's coming up for Faster Masters? During the past year we have added 3x subscribers to the podcast and 2x the number of customers for our training programs.

Positive things which happened to our listeners this year.

18:00 Recovery is as important as training. After the workout you recover and adapt to the load. This is the OTHER training category (recovery) you get into shape after the workout.

20:00 Resilience - do the things to manage stress levels. Sleep and eating right matters.

22:00 Curling my toes reduced stability in the boat.

24:00 Virtual races and the ability to practice mental training. Stay in touch with challenges will help regular competitors.

27:00 Look around to check where the rock island is.

32:00 Electing a team captain for masters. Liaison between the athletes and the coach. What do they do? Outings, lineups, safety tests, regattas? First define the job.

Our next podcast episode will be on 14th January 2021.

See you all on the other side.

Rebecca and Marlene discuss

- The difference between exercising and training

- Keeping balanced as a single sculler

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Buy from Amazon https://amzn.to/39WHcgI

Timestamps to the show

01:00 Welcome. Marlene was teaching at the US Rowing Convention on Training for Life. She covered the effects of ageing on your rowing practice and keeping consistent training.

07:00 There’s a new Royle Row website http://roylerow.com/ it includes a link to the Newsletter archive in the footer

09:00 Exercising versus Training. What’s the difference? Training does not go inside exercise. You can do WOTD and that’s exercise. But it has not relation to what you did last week and plan for tomorrow.

11:00 Training - there is a goal. When you are training there’s a system. Each session contributes to the period of training. The Faster 5 sits under the training umbrellas. We do the thinking for you. Train effectively. Challenging but do-able.

18:00 How to stay balanced as a single sculler. Balance and stability matter. balance is the narrow width of the hull. Stability is a wider platform - keeping the riggers level. You have to know where your body weight is and stay symmetrical. How are you sitting on your seat? Footstretchers? Head?

Sit at the release, blades square - weight over the handles. Do the tapping drill. Level riggers equal a balanced hull.

22:30 Stability is within your control. Your hands, downward pressure on the handles while the oars are out of the water. Staying stable takes your core and your handle height consciousness. Left hand to the stern of the right hand. Faster 5 Bladework ebook (on our website). Watch videos of Thomas Lange sculling in rough water.

https://fastermastersrowing.com/faster-five/

28:30 Keep steady in the body - equals being quiet. Adjust on the handle. This skill enables us to row with oars off the water.

32:30 Staying emotionally balanced in the 1x. This is “type 2 fun” - you do it and afterwards it feels great. But you’re afraid beforehand.

Mix it up with a crew boat sometimes.

Be clear what your focus is - what you’re working on. Train in g1x but also in a group as a pack single sculls outing.

Go to a camp and join other rowers for fun, especially if you train alone.

42:00 Personal body maintenance. Rebecca went to her osteopath for a “loosener” body massage and realignment before the holidays.

Author of The Long Win, Cath is challenging our approach to success.

A multi-Olympian and world medalist, she asks what does winning mean?

How "winning" holds us back

And presents a new approach to winning

Buy Cath's book https://amzn.to/2IPCKVT

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Buy from Amazon https://amzn.to/39WHcgI

Timestamps to the show

03:00 Background in rowing - 2 Boat Races, 3 Olympics but she was categorised as not a sporty girl at school.

07:00 I was envious of the camaraderie the sporting girls had in the novice boat and decided to give it a try. This gave me the freedom to opt in it was liberating. Rowing is collaborative from the start

12:30 The Long Win book - my own reckoning as an Olympic rower. The culture of rowing and the love of the sport got me on the path to GB trials. This was about to get serious.

15:00 I tried to be the toughest. It didn't help me to be fast in a rowing boat. Sydney was a disaster when we came 9th. Sports psychology was about the performance mindset and this helped me. Diplomatic work is all about how you see success. Can we all gain? Binary win/lose never works.

19:30 How did you feel when you crossed the line? Second is the first "loser" position.

22:45 What can sport for all take from the Long Win? Participation and medals need to be connected more. We make false separations. We have an obsession with spotting talent. It's about connection, life skills as well.

25:30 What are the stories about YOUR club which you want telling?

28:30 Rowing can be a beacon in the community. Different groups - social challenges of obesity and mental health. We should be ambitious - broaden the framework for health and sport.

31:00 Lessons for how we teach coaches. The learning pathway for coaches should be ongoing. It's isolating - the mantra of 1 coach to 1 crew is not inviolate, team coaching, peer coaching are possible. The macho narrative. Creating an ongoing pathway learning to develop the environment into which athletes come. More autonomy and success criteria beyond medals.

36:30 Peer coaching - a competitive classroom does not help learning. We set up unhelpful competition against our peers. Alfie Kohn criticises education. https://www.alfiekohn.org/

39:00 What is the purpose of school rowing? What lessons can we learn. Is it about setting you up for a healthy life or winning at Henley? How to measure success? How many of your class still row 10 years later? How many people are we losing from the sport?

44:00 Broaden the success criteria - situate it with other things. Pupils setting up activity clubs, teaching nutrition to the rest of the school. Your responsibility as an athlete. Discipline, healthy life and a platform.

48:00 The challenging conversation - how to start it with your club committee? We have a sense of review and improvement. Enable the ongoing conversation. It's not a threat to the status quo. People really need to be heard and feel they are totally understood. A good place to start. There's a kernel of truth in every perspective. The Long Now Foundation debates are worth watching. The aim is to understand both views.

54:30 The leader facilitating the great ideas - rather than having all the answers.

57:00 Cath's Rowing Tale about her trip to Galway to race.

Buy Cath's book

https://amzn.to/2IPCKVT

Marlene and Rebecca tackle

- exercises to improve finger and forearm strength

- how to build aerobic base while training for the CrashBs

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Buy from Amazon https://amzn.to/39WHcgI

Timestamps to the show

04:00 Marlene is presenting at the US Rowing Convention on Training for Life

10:20 Exercises for fingers and forearm strength. Things to get right first

- handle grip size - get the correct size for your hands

- Initiate the turning movement don't turn the full 90 degrees as you square and feather. If you get to 45 degrees, the oar will continue to turn under gravity

- 3 With your fingers make sure the back of your hand and wrist never falls underneath the handle. Because you need downward pressure on the handle to help roll the oar

- Check your boat set-up. Are you able to achieve the correct static positions at the finish?

15:00 Curling the fingers and knuckles exercise. Your extensor muscles aren't strong. Flexor muscles are 4-6 times stronger. They are meant to grip and so get worked more than extensors.

Elastic band for strengthening the intrinsic muscles in your hand.

Wrist strength - take a small weight in your hand. It's important to stabilise your forearm. Hold your wrist over the end of a table and flex up and down and side to side.

String on a dowel rod - roll it up and down with a 2-3 lb weight on the end.

19:00 If you have osteoarthritis - don't push yourself into inflammation and swelling with your rowing practice. Don't use your thumb to apply internal pressure on the oarlock either if you have osteo.

20:00 How tight should you hold the handles? As if you're holding a kitten, puppy or a small bird.

23:00 If your forearms wake you up at night feeling restless. You should stretch them.

Do the "Karate Chop" drill on the recovery and Open Palm Sculling drill.

26:00 Trigger finger syndrome can be developed from rowing. The anular ligaments get pulled and swelling happens in the tendons.

28:00 How to train for both speed and endurance simultaneously. If you are doing CRASH-Bs erg race in March and enter the 30 minute and the 500m sprint event.

Follow the Faster Masters Rowing training plan first and foremost - pick the 1k racing plan. If you have extra time include a 40 minute low intensity row or aerobic cross training session.

32:30 Keep the group together - over the holidays stay in touch with your crew mates and become accountability partners. Community matters in masters rowing.

Meet our special guest, Amanda Kraus, who took over the helm as CEO at USRowing this summer. In this special Ready, Row! USA interview episode, The founder of Row New York shares her hopes, dreams, and plan of action for the organization with host Jim Dietz, 6-time Olympic athlete and coach.

EPISODE LINKS:

https://USRowing.org

Production: https://PiercePress.com/podcasts

https://AllAmericanRowingCamp.com

Photo credit: https://newyorksportsconnection.com

Marlene and Rebecca discuss

- Mapping out a good erg program

- Feedback on caring for elders

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Timestamps to the show

01:00 The rowing seasons are changing. Winter rowing beckons

05:00 Masterclass Transitioning to Winter. Sign up here

https://fastermastersrowingwinter.eventbrite.co.nz

07:00 US Rowing Conference. Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule.

https://rowcon2020.sched.com/

Speakers include Stephen Seiler who was on a previous RowingChat episode

https://rowing.chat/power-in-rowing-symposium-stephen-seiler/

09:30 Update on the National Masters Strategy New Zealand - we are creating a model framework. If you want to copy the model, contact Rebecca Caroe

15:00 Caring for Elders was last week's topic. Feedback from a listener. Training is a great outlet for your stress cortisol levels.

18:00 Short intervals on the erg or a power workout are time-efficient which suits carers.

21:00 Mapping a good erg program. Faster Masters programs for December 2020 include 2 separate programs. Base preparation for 1k (next summer) and Base preparation for 5k with a spring peak. if you are planning the Tideway Head Races or the Heineken Regatta or CRASH-B erg races.

Every workout has a land and water instruction including stroke rates.

Faster Five fitness assessment helps you to individualise your program.

25:00 Understand the purpose of the workout. Priority sessions.

Adapting workouts for the erg - 2 points lower in rate.

28:00 Check the resistance and the drag factor of 80-90 on Concept2. Marlene recommends erring on the light side for resistance.

30:00 Riggers on the rack don't line up - how to rack your 1x when some boats have forward wings and others have back mounted wing riggers.

32:00 Marlene's nightmare of having to use a ladder to rack her single scull on the top rack.

Rebecca and Marlene discuss

- US Rowing Conference

- Training while caring for kids and elders

- Upcoming Masterclass Transitioning to Winter Rowing

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Timestamps

02:00 Family Quads at the Bennett Shield Regatta

04.30 inter squad fun races - with nickels and quarters as prizes

07:45 Transitioning to Winter training masterclass - sign up

https://fastermastersrowingwinter.eventbrite.co.nz

09:00 US Rowing conference Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule.

https://rowcon2020.sched.com/

17 Training while caring for kids or elders

19:30 Rowers can be very generous - they give their all. Take care of yourself first. Boundaries are needed - scheduling is a problem. Be as consistent as you can.

Reduce cortisol levels by training regularly. Choose from erg / walk / stretch / row on water.

22:00 Don't give up on structure. Commit to 30 minutes a day.

Resources in a past episode we covered

https://rowing.chat/rowing-training-while-raising-kids/

What can you delegate? Cleaning, gardening, shopping?

24:00 Use the travel circuit suggestions which we covered in this episode.

https://youtu.be/oivuKUmpkrU?t=906

Set up a nice home rowing gym

https://fastermastersrowing.com/the-perfect-home-rowing-gym/

Dionne is "super-Mom" she trains around her kids naps and their sport sessions.

28:00 Run with the kids to school and then you run home alone.

30:00 Protect and defend your time. The beautiful word called "NO".

Find some regular training partners who can sub in for you at the last minute if something comes up.

35:00 Erg Studio at home - make it a nice place to be.

Marlene and Rebecca host Faster Masters Rowing Radio where having a rowing coach only makes you better, following a program gives you a true pathway to becoming a confident sculler who is respected by your peers. Become the athlete you want to row with.

- difference between exercising and training

- functional movement screening for masters

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Timestamps

05:00 Early warning that November 24 there will be a podcast about Transitioning to Winter Training - ONLY newsletter subscribers will be able to watch this episode. Please subscribe to get the link emailed to you.

https://fastermastersrowing.com/newsletter

09:00 Functional movement screening for masters. These 10 drills allow you to test your own body and its ability to move in a way compatible with rowing and sculling.

Use these exercises to identify your physical limitations

https://www.row2k.com/features/5323/Functional-Movement-Screening-for-Masters-Rowers/

11:30 Podcast feedback - You Cannot Coach Yourself - Marlene declares that Faster Masters are very aware of the "reality for many masters" with regard to coaching, availability of club support and video assessment.

One of the reasons we set up Faster Masters is dealing with the reality of masters training alone - it is very common. This is why masters like to come to camps because they can network with others.

We recommend you ask your club coach if you can buy a private lesson.

17:00 Coach rowing alongside you is very similar to what you get from a remote coaching video feedback. I'm surprised more people don't take advantage of video review services. They give great insight.

23:00 Tanya from Australia gives her feedback on the Faster Masters programme. Marlene reminds us that Faster Masters programs are designed to prevent under-training and over-training. Both damage your performance.

27:00 Exercising versus training. Keeping things "interesting" and setting challenges in the program is key. Have one objective in mind. Your personal time trial, for example - it should be a performance element. Programs are DESIGNED to add stresses and recovery period. They train the different physiological systems which you are developing as you row.

33:00 Marlene follows Dr Steven Seiler in the low intensity and high volume approach to training.

Technique

Concentration

Focus

Use your training to improve your skill in these 3 areas. Rebeca recommends a drill to help you learn how to improve your skills.

Patricia is a very popular rowing blogger living on the Welsh / English borders. She explains "I'm not that good at rowing."

https://www.girlontheriver.com/

Sponsors

Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs.

https://rowing.chat/retailer/

Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas.

https://rowing.chat/sponsor/rowing-tales-2020/

Timestamps

03:15 Patricia's start as a 'late onset' rower. In her early 40s watching her son row. Rowing got under my skin and I was resolutely un-sporty before.

05:00 10 years ago she started the blog. The appeal was I was so bad at rowing and never won anything.

09:00 Winning my first race - I have a small collection of pots more from coxing than rowing. At Ross Rowing Club annual regatta. You never know who you will get to race against.

11:20 In rowing you have to have a level of competence. It's a constant quest to get better. I was drawn in by the technical challenge.

14:00 My first rowing injury - my osteopath roller her eyes and said Oh, No! There's only so much I can do for you. Rowers aren't like other people.

I've rarely met another rower I didn't like.

16:30 Popular blog posts. What not to wear when rowing. My other popular posts - Video of common mistakes on the erg.

Mental health. I think we should be mindful, I support Rowing Together for Healthy Minds

https://www.facebook.com/pages/category/Nonprofit-Organization/Rowing-Together-for-Healthy-Minds-462884504221702/

22:00 My cancer journey started in 2017 when I saw a strange thick area of tissue which didn't feel right. I had a mastectomy, 4 rounds of chemo and a year of immunotherapy.

The rowing community support was overwhelming. It was the best move to be public about my cancer. Helene Raynsford gave me advice about pacing myself, hand hygiene.

26:00 How I handled it. I had FEC-T chemotherapy every 3 weeks. Afterwards I had a few days feeling rough, queasy and shooting pains. I waited them out. I walked every day I could. The second week I felt well enough to paddle in my single, gently. I learned to pace myself and listen to how I felt.

On my first outing I thought about competing at Ross Regatta - 4 weeks after my last infusion. I thought people would feel sorry for me. I started secret training doing a few little 3 minute pressure pieces.

31:00 What'd coming up? Rowers United to Save the Planet on Facebook

https://www.facebook.com/groups/rowersunitedtosavetheplanet/

Blog posts on sustainability and tips and ideas to share.

Mental health posts.

Diversity and accessibility posts.

Rebecca and Marlene go on a rant.

- No, you cannot coach yourself.

- Yes there is free stuff on the internet.... and if it's free guess what? YOU are the product.

- What this means for us (and you)

Sponsors

Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters.

Find out more at https://rowing.chat/sponsors/

Kanghua single for sale

The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims

https://rowing.chat/sponsors/

Timestamps to the show

01:00 the Head of the Charles interactive map of competitors

06:00 Virtual races coming up

10:00 Newsletter subscription - if you listen, please join us.

https://fastermastersrowing.com/newsletter/

12:15 We want feedback from you, our listeners.

What are your opinions on investing in rowing training programmes?

You pay to travel to regattas, to camps, to race... and some people won't pay for a training programme. Why?

16:00 many rowers read books for knowledge. Compared to having a coach this is curious as the coach is a bridge between knowledge and actual practice.

22:00 Explanation of the Northern and Southern Hemisphere parallel rowing seasons and how the programmes take account of this. The 1k and 5k head racing programs. The training cycles align with races.

25:00 Free stuff on the internet - how does that affect coaching? If you are serious about improving your programme should be written to understand your needs by someone who knows masters rowers.The difference between training for improvement or an event versus training for fitness,

29:45 Faster Masters is a business selling paid rowing training programmes. Hierarchy of services affordable for most people.

- Event programs 12 weeks training for 1k or 5k Head racing

- One-off advice

- Faster Five ebooks

- Magazine monthly

- Join our newsletter

- Live listeners to the podcast

We would prefer to get rid of freeloaders.

You and we understand why we are here. What we both get out of the Faster Masters podcast.

35:00 Tell us more about what you want from Faster Masters.