RowingChat

We all know that rowing is low-impact, requires mindfulness and focus, builds physical strength and stamina. For recovery from breast cancer to physical injury to addiction to PTSD and other aspects of mental health, rowing is uniquely suited as a tool to regain and maintain a healthy mind and body. For this episode, we'll be talking with experts from programs like Recovery on Water, Head of the Charles Regatta, Row for the Cure, Pocock Rowing Foundation, Science of Rowing, WeCanRowDC, to see how they leverage these benefits to achieve recovery from physical and mental challenges.

EPISODE LINKS:

https://piercepress.com/podcasts

https://rowing.chat/readyrowusa

https://recoveryonwater.org

https://wecanrowdc.com

https://scienceofrowing.com

Marlene and Rebecca discuss

- SI joint dysfunction from rowing

- Returning to row after injury or a break

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

05:00 Sacro-Iliac joint dysfunction - has anyone got this from rowing? It’s a sliding joint in the pelvic area. When it does not glide smoothly it is dysfunctional. Quadratus lumorum or QL is tight this gives back pain and is sometimes a sign of SI dysfunction. Flexing forward is harder like putting on your socks.

10:00 If you are prone to it how do you sit? Is it favouring one side or are you tight on one side of your back?

13:00 Returning after injury. If you were competitive a long time ago, we have learned a lot since 30 years ago about athletic bodies and masters older athletes. How long were you out of training? The rule of thumb for returning. Same amount of injury time is the time it takes to come back. You can never see do too much easy rowing training. Be careful you don’t lose your form

16:45 Off water training - mobility and stretching, strength training. Keep a training diary and count your minutes total per week training. Add 500 meters per session. Your body adapts at a cellular level. 10-15% more per week in minutes. Use the Faster Five as a template for learning and improving your rowing

21:00 Isometric work such as seated hold, contract muscles, hold and relax the calf muscles and glutes is helpful. You can reduce inflammation with Omega 3s in your diet and aspirin.

25:00 Mindful practice - perfect practice makes perfect. So many things can lower your stress and help you get better technically.

Drills for technical improvement and low intensity workouts

- row in circles

- slow motion rowing

- shadow rowing

- row in double and take turns to do 30 strokes each then 30 strokes together.

When you are really fatigued you cna get into a dysfunctional stroke patterns and you are best to stop before you get tired.

32:00 Dr Stacy Sims interview with Rebecca on RowingChat link is below. Marlene recommends tart cherry juice which also stimulates melatonin as a sleep aid.

https://rowing.chat/dr-stacy-sims-sporting-women-are-not-small-men/

What Stacy says about menopause and training at 39 minutes in.

Research in menopausal women - peri menopause where you get more oestrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenetic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what oestrogen and progesterone hormones used to do for you.

Buy Stacy's book

ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

https://amzn.to/3dKQbSb

Amazon affiliate link

Sporting Women - knowing your physiology will make you faster

Dr Sims is the world-leading expert on Female Physiology and Nutrition.

Women are different. And in sport, that difference should be part of our training programme, our lifestyle and our sport psychology. As Dr Sims said in her TED talk - women are not small men.

Stacy's slides are viewable at this link https://drive.google.com/file/d/1GUoIiYB1dpUd58vjqLSJH0oBzy2h5RKr/view?usp=sharing

After hearing Dr Sims you will be more aware of your physiology, understand your menstrual cycle and hormonal contraception and how this affects your training, performance, immunity and recovery.

Stacy will also explain LEA and how to avoid it.

Sponsors

Buy Stacy's book

ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

https://amzn.to/3dKQbSb

Amazon affiliate link

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

02:30 Stacy's background in sport rowing and a sport science career

05:30 Myths and Generalisations about women in sport

08:00 Overview of sport science up to the 80s and the background to phrases like Girl pushups and Throw like a girl.

09:00 Female sex hormones affect every system in your body from puberty onwards

12:00 Difference cue angles in the young female athlete with the wider pelvis and shoulder girdle

14:00 Phases of the ovarian cycle pre-menopause. Ovulation makes you feel bullet proof and high training loads are possible.

19:00 Understanding which contraceptive pill someone is on affects your sporting performance

21:00 Intermittent fasting and keto diet trends. How you eat around your training has great effects Women have a greater calorific need than ,en.

27:00 If you lose your monthly periods it's a sign of endocrine dysfunction. You are not a healthy athlete. less than 30 calories per kilogramme of fat fee mass per day or FFM

32:00 GAS - the stress response system. It responds and then fatigues.

34:00 Cycles fluctuate between 23 and 40 days for menstruation as a normal response to stress.

37:00 Working with the menstrual cycle you can use the app www.wild.ai It learns from your data and recommends interventions around your race events

39:00 Research in menopausal women - peri menopause where you get more estrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what estrogen and progesterone hormones used to do for you.

Buy Stacy's book

ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

https://amzn.to/3dKQbSb

Amazon affiliate link

QUESTIONS that Stacy answered

- What's the best way to fix it if you lose your period - Eat more and stop training until your periods come back. Eat food before every workout and especially if training over 90 minutes duration, eat during exercise too. You need 30-40 grammes of protein after exercise within 30 minutes.

- Low Energy Availability LEA is key to female athlete health. First fuel around your training sessions. Then add an afternoon snack to up your calories.

- Sleep - eating within 2 hours of bedtime you significantly impact your sleep quality. REM and blue light filters and sleep hygiene are also important.

- Plant based diets - the biggest issue is not enough protein

- What to say to athlete who is considering a keto diet? Keto diets - why do people want to do it? Do some bio hacking and let them try it for 2 weeks and check their performance.

- How long before getting back to normal period cycle after coming off the contraceptive pill?

- Implant contraception has the least effect on training

- Lucine is critical when considering plant protein versus animal protein. Women need higher levels of lucine.

- Specific tips on adjusting training to your menstrual cycle phases.

- High hormone phases relating to competition and what interventions are recommended.

More information at www.drstacysims.com

Renae Domaschenz - Australia Para Coxswain and Coach of the Year

Sponsors

Faster Masters Rowing announces the launch of the Faster Five.

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/

03:00 Background in rowing - There is no age limit to being a coxswain

10:00 The Australian system takes time to get known. I networked around. I got better as a coxswain by saying yes to every opportunity. Get exposure to rowers who might be heading to the national team. I applied for camps and it’s important having a strong coxing CV. Got involved in my club and then the state team as well. Contacting coaches and asking to meet them and go out in the coaching launch with the was a good strategy.

14:20 The rowers are on an important path to selection. I ask What do they like to hear from the cox? You might not make it into the squad in the first year of your rowing. Develop a tough mindset. Speak to the coach - what are you after in this outing? Don’t dominate in your first outing - don’t be bossy. A coxswain has to grow with the crew. Do technical points first in your calls.

18:00 There’s more to coxing than steering. That’ is number one - so steer the best line go straight. Number 2 is safety especially for school crews and novices. Number 3 is motivation and 4 is Technical knowledge and 5 is relationships with the crew and coach.

21:15 What can a coxswain actually see in an 8? you have a big blind spot. The best coxswains feel corrections rather than see them. Blade heights - efficiency and being in unison. Blade depth. Steering also has a blind spot - take a peek around the crew.

29:00 How to feel the changes? When the coach calls a correction ask yourself can I feel the change? Rowers have the mind of a goldfish. Reiterate the words the coach uses. Calling different variations of “legs” can help if they don’t respond to your first words.

32:00 It’s your job to have a race plan - but be adaptable. The Disher Cup 3k race was this weekend. Keep the rowers ion control and be patient. I try never to be negative in my calls.

41:00 How to coach a cox - Include them in your coaching on the water. Give them feedback. Repeat the calls - say now over to you cox to try it.

49:00 How to select a cox - it can be very selective. They need to know how it will happen. Be encouraging at all times - steering straight is key. Calls being made - find what works for them. Motivation, Implementing the plan and reading the race. Crew dynamics. Get input from the rowers. Ensure the rowers can respect the coxswain.

52:30 Pathway to the Paralympics. IN 2016 Renae trialled for the Australian womens 8. She now coaches and coxes the Para team - it’s a camp based system. Kathryn Ross is the para 1x who asked Renae to coach her. Renae Domaschenz was Para coach of the year 2019.

59:00 Renae mentors a cox group on Facebook. She gives coxing workshops on how to cox better, what can you do to improve and how to get to elite level coxing.

Marlene and Rebecca discuss

- How to Feather Correctly

- Drills to stop dropping the wrist while feathering

Sponsors

Faster Masters Rowing announces the launch of the Faster Five.

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

04:00 Virtual Races are happening. A round-up.

09:00 Live Races happening at Secret City, TN, Head of the Hog, FL, Head of the Schuckill / Hooch ad Fish all offering erg or water participation. And US Rowing website has a virtual challenge.

14:00 How to deal with friction on oars in the oarlocks.

It was recently pointed out that I was dropping my wrists while feathering. This morning I noticed that there seems to be some friction and resistance with my C2 sculls in my C2 oarlocks, making it a little hard to feather with just my fingers. The collars are worn and a bit rough and I plan to reverse them to get a smooth surface for feathering. Any other suggestions to make it easier to feather with just fingers?

If you have worn collars they should be replaced annually. You can also spread the oarlock by moving the lock nut on the oarlock swing arm.

18:30 How to feather with your fingers. Release timing is key - getting the timing correct will ensure your wrist is flat. If you feather out the blade at the finish this makes your wrist bend.

You MUST do drills to change this pattern of rowing. Drills to help you feather in sculling with your fingers. For all of these Watch your oar as you row. And SLOW DOWN the stroke rate so you can get it right.

Delayed feather drill

Row circles with one oar

Weight in the hand consciousness

Grip is not in your lower palm on the recovery.

24:00 Sweep feathering - the weight is in your outside hand and the inside hand feathers. It is OK to bend your wrist in sweep for feathering.

Drills to help you feather in sweep

Thumb barely touching the handle (Steve Gladstone)

Light grip with inside hand

Switch hands - outside and inside during the drive and recovery to isolate your hands

Open fingers / open palm drill on the recovery. This works for sweep and sculling

30:00 The Snake Drill - rowing an S shape in the water with alternate sides. Watch your oar as you row.

33:00 Wide Grip - what is this used for? In Sculling and in sweep this drill helps you to open up your chest and feel the separation of the hands. It loads up the gearing in sculling to help you slow down the movement. In sweep it helps to isolate your hands so you can focus on the movement each is making.

Marlene and Rebecca discuss

- Interviewing and hiring a rowing coach

- An inspirational email from your coach

Sponsors

Faster Masters Rowing announces the launch of the Faster Five.

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

05:00 Interviewing and hiring a rowing coach. What to do and what not to do. You are looking for communication skills. Getting along with the group. Can they adapt their teaching style to the learning style of the athlete? What’s important to them as a coach - what do they get out of coaching?

09:00 Specify the goal of the programme - is it competition / fitness / recreational? What are the age range of athletes? Boat sizes - big or small. Write the advert for a rowing coach as specific as possible including qualifications needed

14:00 Interviewing a rowing coach. Get references. Invite them to a practice day. Watch how they interact with the athletes. Observe how they coach. Then ask scenario questions - how do they problem-solve this situation. In their reasoning check they have health and safety in mind and check they ask the right questions.

17:00 How would you select a crew? This is a great interview question to ask. Being a team player has a big influence on culture of the club. Remember unhappy members affect the club culture.

20:00 Coaching technique versus coaching people. They have to be effective communicators. Give the novices the best technical coach.

26:00 Have the crews give input into the selection - do a sample coaching weekend. Get feedback from your members. Use a survey which can be anonymous.

Read the article When Masters Can't Find A Rowing Coach

https://fastermastersrowing.com/when-masters-cant-find-a-rowing-coach/

29:00 Starting work with a virtual rowing coach. Several clubs are working with Faster Masters alongside having an in-person coach. It’s powerful to have a common goal for your group.

32:00 If your coach is not comfortable writing a program this can work well - buy the Faster Masters Rowing program and use it alongside your in person coach.

Rebecca and Marlene discuss

- Cold Water Rowing

- The Faster Five essentials for rowing

Technique, Bladework, Stroke Power, Racing and Fitness Assessment.

Sponsors

“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo.

Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer.

https://rowing.chat/sponsor/science-of-rowing/

Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona.

Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book.

https://rowing.chat/sponsor/castelldefels-stage-esport/

Faster Masters Magazine is designed for masters rowers.

If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice.

https://rowing.chat/sponsor/masters-rowing-magazine/

Timestamps to the show

04:50 It's autumn there are things we need to focus on - for the October Training program. In the Rowing Lifestyle module is a total body recovery session - including a rolling pin and a butter knife!

Technique module is a video about how to stop rushing the slide and what that looks like.

08:00 The 5k Training program peaking in October / November is about sharpening your speed for racing. Preparing your finishing sprint is part of the training and the taper week before your race date.

12:00 We launch the Faster Five. These are principles which are important to learn, how to practice and what to practice. Things to pay attention to and key reference points.

The Faster Five represents the Faster Masters Rowing philosophy of teaching and a structure for you to plug into when you are studying rowing and learning how to become the rower you want to be.

16:00 Faster Five - Technique . Reference points so you can practice on your own. It takes thousands of strokes to learn the correct technique. It takes 3 seasons to become a sculler and 2 seasons for a sweep rower to feel they can apply good power in both sweep and sculling.

19:30 Faster Five - Bladework. timing and co-ordination is important. When you hold something in your hand (the oar) your brain thinks it's part of your hand. This is why it takes a long time to learn. Reduce your wash and blade is a key part of the learning from the Faster Five. The timing, finesse and precision takes drill work, focus and concentration. Developing high speed co-ordination is key to becoming a skilled rower.

23:00 Faster Five - Stroke Power - this comes after the bladework which brings confidence to your rowing. Power requires you to trust the oars and use your body weight. Learning the sequencing, being explosive and being effective at moving the boat.

26:00 Faster Five - Racing - the principles of racing well. Mental and physical, starts, steering and race strategy. What works for you and your crew. Back up plans. Relevant for all rowers whether you race or not because you can test yourself and get progress markers.

30:00 Faster Five - Fitness Assessment. A battery of tests to gauge your quality of rowing including stroke power, VO2 max, anaerobic threshold. Comparing the results works on both an erg (watts) and on water (500m spit to watts). The relative comparison gives proportional fitness measures. This changes over time.

34:30 If you are injured and come back to rowing your test shows you the right level of intensity you can manage.

38:00 Where to get the Faster Five. Link is in the website footer

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

When you subscribe to ANY monthly recurring program on Faster Masters Rowing the Faster Five is included free of charge.

When athletes stop doing our training program you lose a lot. You lose commitment, you lose engagement and you lose someone else coaching and doing the thinking for you.

When you stop doing our training program you lose fitness, you lose your edge and you don't stay engaged and showing up. When successful athletes stop doing the Faster Masters program 100% of the time they never maintain the results they had on the program. Success does not carry on without an ongoing, developing training program.

40:00 Faster Masters is more than just a training program. Faster Masters is not babysitting athletes. Depth of instruction and insight from masters specialists. The Faster Five took us months to complete and includes our years of coaching expertise.

Masters feel like "disregarded" athletes - we are on a mission to get the sport of rowing to appreciate masters athletes. What we can bring to them, the goals we have are important. We deserve respect. We are building a global family of athletes.

47:00 Virtual Head of the Charles - should you lap a 2k course or row the lake perimeter?

How do we mobilize as a rowing community to make our sport more accessible to a wider range of communities, financial resources, and physical abilities? Panelists: *** Coach Richard Butler, former ED at 3 Rivers Rowing, former USRowing DEI chief and a member of USR's freshly minted DEI Committee. *** Tara Morgan & Rachel Freedman of the Steady State Network, and organizers of the upcoming "Inclusive Coaching Toolkit Summit," a global Zoom event on Oct. 3. Morgan is also founder of Seize the Oar Foundation, which advocates, fundraises, and runs programs focused on access and inclusion. *** Michelle Sosa, Hydrow Athlete & HOCR Gold Cup Fund Ambassador.

Marlene and Rebecca discuss

- How to stop digging on the drive

- Boat lights for dark mornings

- Sweep crew drills for HOCR and Autumn head races

Sponsors

“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo.

Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer.

https://rowing.chat/sponsor/science-of-rowing/

Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona.

Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book.

https://rowing.chat/sponsor/castelldefels-stage-esport/

Faster Masters Magazine is designed for masters rowers.

If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice.

https://rowing.chat/sponsor/masters-rowing-magazine/

Timestamps to the show

03:50 The past week - coaching, rowing, getting colder in Canada

08:30 Subscribe to our Newsletter and get confident rowing and sculling

https://fastermastersrowing.com/newsletter/

10:00 National Voice for Masters in NZ - communication meeting about how and what to message

11:30 Row2k published our article Rigging 101 for Masters covering easy adjustments to your boat and the level of difficulty of each. We focus on the cause and effect of rigging changes

https://www.row2k.com/features/5242/Rigging-101-for-Masters/

Rigging feet heel height to seat top is in the 17 cm range. This hugely affects ability to compress and get power in the first part of the stroke

15:00 My problem is I row a men’s heavyweight single and I weigh 115. I dig a bit deep on the drive. I suspect this is operator error but I really want it to be a rigging problem. Thoughts?

Digging deep while sculling in a big boat. This affects the steepness of the angle of the oars into the water.

Drills to improve digging - rowing circles, half blade buried.

Also avoid corrugating through the water.

19:00 Darkness is coming. I was going to ask a question about navigation lights, but then did my own research and bought these Navisafe lights, and wanted to share the information. Two nautical miles range, Coast Guard approved. I got two: one is set to green/red for the bow and the other to white for the stern

Early thoughts about boat lights for rowing boats - Rebecca uses Rail Blaza lights are 360 white lights which can also go on a pole.

https://www.railblaza.com/products/illuminate-i360-all-round-white-navigation-light/

https://www.railblaza.com/products/quikport-mount/

24:00 Sweep crew drills for HOCR and Autumn head races

Combination crew drills

Start with rhythm

- pause drills

- release drills

- blade depth drills

Get keyed into the voice commands of your coxswain

- Wide grip drill is very good

- Row in 6s to get accustomed to the movement

- Reverse pick drill for leg drive co-ordination

28:00 Drive pressure drills

- go from half to three quarter pressure building during the stroke. Light, medium, hard thinking that you’re rowing with glass oars for 5 strokes at each pressure.

30:00 Drills to increase stroke rate

- Half slide drills

- 20 strokes acceleration at half slide every 5 minutes during a longer low rate piece

- Rolling or flying starts are good every 3-4 minutes

Plan and practice emergency stops and re-starting as you may need to use that in the race.

Inside hand on the back stay drill

Getting familiar with Sweep if you’ve mainly sculled - Use your peripheral vision to watch the blade entering the water.

38:00 heart rate variability testing our recovery. It detects instabilities in our physiology. Marlene and Rebecca both use the HRV4Training app

Marco Altini is an expert in Heart Rate Variability measurement for sport and he has developed an app to measure it.

Sponsors

“Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo.

Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer.

https://rowing.chat/sponsor/science-of-rowing/

Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona.

Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book.

https://rowing.chat/sponsor/castelldefels-stage-esport/

Faster Masters Magazine is designed for masters rowers.

If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice.

https://rowing.chat/sponsor/masters-rowing-magazine/

Timestamps to the show

03:30 Background in sport science research into technology, health and performance. He is interested in wearable sensors and heart rate variability.

05:00 How did you get interested in HRV? From Biomedical engineering background, I found this emerging subject.

06:30 What is physiological stress? Training can be defined as workout intensity and the number of reps you do these lead to physical stress. Add in psychological stress from other factors and the combination is physiological stress.

08:00 Heart Rate Variability - as your body tries to maintain homeostasis. It’s easy to understand blood pressure. As we get stressed the body tries to maintain balance through the heart rate rhythm. The HRV number varies and a high stress situation will lower the HRV number.

10:00 Research has been around for a long time into HRV. Now it’s easy to measure. HRV is a marker of health rather than stress.

13:15 Marco Altini developed the app that measured HRV on a phone using the camera lens and your finger tip pulse. Before it was possible to do lab measurement but even cheap sensors cost $40-50. 8 years ago he developed the app and validated it in a lab using ECG.

16:30 How can you control HRV? Ensure the data is collected accurately - your morning routine should always be the same and consistency helps your measurements. HRV-guided training is a way of using the data. You scale up or down the intensity of sessions based on your HRV measurement. The test includes screening subjective questions and derived metrics.

21:00 Response to alcohol intake is typically stronger than any training session impact on HRV. So drinking and rowing is an issue for performance.

22:00 Elite sport and HRV - when training is well planned as HRV tracks other stresses which the coach is unaware of otherwise. Increased stress is in HRV but intense training blocks do not mean HRV goes down - if you respond well to the training HRV stays steady.

26:00 Altitude training with triathletes and testing HRV. Those who adapted better had a change in resting physiology in week one of the camp.

27:30 Who train using HRV? - From club amateurs to the NBA. He worked with Daniel Plews at Rowing New Zealand who did his PhD on this topic.

30:00 Website links with advice and articles on HRV4Training - which is Marco’s app - it also includes a coach model.

- personal website / bio: https://www.marcoaltini.com/

- the HRV guide: https://medium.com/@marco_alt/the-ultimate-guide-to-heart-rate-variability-hrv-part-1-70a0a392fff4

- HRV4Training: https://www.hrv4training.com/