RowingChat

Fergus Mainland from Junior Rowing News (UK) and I talk about updates, what's happening during Covid (yes, things are happening!), races, predictions, and SO much more. Think it's not relevant to you if you're not in the UK? Think again. Follow @Juniorrowingnews for their new podcast and all the hot updates!

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YouTube: The Candid Cox

Instagram: @Ironwillwhit & @TheCandidCox

Luke Walton from The Rower Academy cohosts an awesome show with me about getting into university as a rower and cox, especially during Covid. What do you need, what are the misconceptions, and what are the tips and tricks you might simply overlook that could help you out? Geared towards junior rowers and grads going back for more, this is definitely a show for you!

https://roweracademy.com/

@Theroweracademy

As always follow me (or don't) for updates and killer candid shows I have coming up or send in your questions and topics:

Instagram/Youtube/Snapchat: @Ironwillwhit and @Thecandidcox

Marlene and Rebecca kick into a discussion on how to row on rough water.

Timestamps

07:00 Tips for new 1x single scullers. The Crossover hand position. Nest your right hand knuckle under the heel of your left hand

13:00 Sculling in rough water. Feather higher - focus on the release of the stroke and move fluidly round to crossover hands position.

Relaxation - an active lack of tension. Lower body - let your hips adjust the balance with the boat hull.

20:00 Greece junior world championships - the "Hurricane" regatta. Relax your neck and focus on quality in a drill to improve your skill.

25:00 Square blade rowing as training for rough water.

31:00 Good drills for square blade rowing. What to do if you have a mental block?

38:00 Align and activate your lats using your scapula. Marlene demonstrates how.

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"The Strength Coach Roundtable" is rowing strength coaches Will Ruth, Blake Gourley, and Joe DeLeo. In this episode, we're joined by guest rowing strength coach and outreach coordinator of the Oakland Strokes program, Frank Clayton. Frank shares his knowledge and experiences of strength training with a large powerhouse junior program, his perspective on current events, and promotes the Rowers4BLM erg/jogathon fundraiser occurring Saturday June 13th.

Fundraiser: bit.ly/rowers4blm

Shownotes: https://rowing.chat/strength-coach-roundtable-17-black-lives-matter-guest-frank-clayton

Part of the RowingChat network and the 8,400-member Masters Rowing International group on Facebook. You can subscribe on our website www.rowing.chat to receive notification of upcoming shows or send in news tips, and listen to other shows in the network wherever you get your podcasts.

Martin has coached in UK, Ireland and Canada, a specialist in mens sweep he won Olympic Gold in Sydney 2000. We talk leadership, governance and good coaching.

Timestamps to the show

03:00 Background in rowing

05:30 from Imperial College in 1995 where Bill Mason was coaching GB womens 8

09:30 How does junior rowing need to change to support rowing up to its Olympic peak? Do junior medalist become senior medalists?

18:00 Age group rowing and making ability the decider for crew selection

22:00 Year 12 is the finale of school and this year there's no Canadian Henley so they join clubs

24:30 Comparison between UK, Ireland and Canada for their international rowing system.

30:00 What you need in sport - at lower levels people putting things in place to catalyse action

35:00 Sanita Puspure's development as an athlete

39:00 My 1997 life lesson in understanding athlete resilience and injury to survive the training.

45:00 The expectation set by Governance in rowing is critical. Rowing suffers from homophilia - recruiting in your own likeness. e.g. no debrief after the Olympics is poor governance and poor leadership

52:00 Was the technique you coached at ICBC different from Billy Mason's Janousek inspired technique? Harry Mahon helped me take the coaching to another level.

56:30 How did you teach the harmony with the boat? Power wasn't the solution - you need efficiency too.

1:00:00 Jurgen Grobler's programme made the guys strong. After Cologne World Champs I spoke to Thor Nilsson and Jurgen and the power wasn't yet right. We assessed recovery and how to time the training sessions.

1:04:00 Bert Cocu asked are there countries with their own rowing style? When you rate over 28 all the crews start to look the same

1:10:00 How to blend styles to make a national rowing technique

1:13:00 Robin Williams said the best way to row is to be in a boat with better athletes. The second best way is to be side by side with a better crew. The third best way is to coach.

1:11:00 I just want people to enjoy moving the boat.

Denise Aquino and Patricia Lyne started a podcast Rowing in Color to support equality of opportunity for athletes and to teach good practice.

Timestamps

02:43 Introductions and background in rowing

06:00 Why start the rowing in color podcast?

08:00 Issues we are trying to highlight. What are the ground rules for coaches and athletes?

10:00 Who you have interviewed. What's the one thing you want your white coach to know?

14:00 Common themes - how to vocalise your thoughts. Fear of backlash for having opinions.

20:00 Denise's story. Not getting seen as a coach.

23:00 Integration versus assimilation.

28:00 Actions to improve. First speak out; Second implement your own change. As a team form the solution. e.g. We don't take requests for lineups - we aren't DJs.

38:00 Diversity in Sport goal - have black male Olympic medalist in 2028

43:00 What can I do? Start with listening.

Contact @Rowingincolor on Instagram

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Blake Gourlay The movement of Rowing book offer discount

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William Mahoney shirt maker for athletes and discount coupon

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Marlene and Rebecca have recommendations for easing back onto the water, getting into a single scull gracefully and working effectively at rates 24-26.

Timestamps to the show

06:00 Recommendations for easing back onto the water. 50 - 30 - 20 - 10. In week 1 do 50% of what you would normally have done before Lockdown; week 2 do 30% less than normal i.e. 70% of your normal workload, then week 3 is 80% and week 4 is 90%.

10:00 Charles River GPS Speed order event from Rowsandall

https://analytics.rowsandall.com/2020/05/22/want-some-hot-singles-action-the-gps-speed-orders/

Here's a link to the challenge page on rowsandall: https://rowsandall.com/rowers/virtualevent/1995/

14:30 How to get into your single scull from a dock

21:00 How to get into your single scull from a beach launch

27:00 Changing ratings in your boat - have a clear definition of what the commands (words) mean. Then also have clear calls in a crew boat. Know how many strokes BEFORE the change you will call it

34:00 How to make rate changes through the difficult 24-26 SPM range. Moving from strength to speed.

The 15 stroke speedup drill.

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Blake Gourlay The movement of Rowing book offer discount

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William Mahoney shirt maker for athletes and discount coupon

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It’s our FIRST birthday. Marlene and Rebecca started Faster Masters Rowing a year ago.

Timestamps to the show

06:00 Frequency of episodes - should we stay weekly or revert to monthly? Let us know in the comments.

07:50 Ideas for substitute camps and regattas. Plan a weekend camp at your club. Friday potluck supper, Saturday row and get videoed, Do a video review on land. Afternoon paddle. Sunday row and video then go home.

10:35 Run a scrimmage regatta on your home water. Could use a time trial to find boats of similar speed first.

14:00 Steering to cover off your blind spot. How to look around and check where you are going!

18:15 Work out where in the stroke rhythm you do your look around. Practice on the erg indoors first

Rebecca’s old rowing photos

36:30 Challenge - how to find your stroke rate without a meter.

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Blake Gourlay The movement of Rowing book offer discount

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William Mahoney shirt maker for athletes and discount coupon

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Robin Williams is best known for coaching the British womens pair to Olympic Gold medals in London 2012 and Rio 2016; and 11 years coaching Cambridge University for the Boat Race. A master technical coach, he talks about his new coaching business, technique videos and what it was like coaching Mahe Drysdale.

He was previously on RowingChat in 2013

https://rowing.chat/robin-williams/

Timestamps

03:20 Introduction and background in rowing - as a lightweight for University of London.

11:00 Athletes want consistency, fairness and transparency in the selection process.

14:00 Coaching with Harry Mahon at CUBC. Our technical model. He was enigmatic and didn't coach the obvious stuff.

21:00 Robin's coaching style. Length and strong leg push, synchronisation, relaxation, creating rhythm and efficiency in the stroke.

24:00 The margins are made in a race by technique, mentality and efficiency. I have an affinity with people who are good but not yet brilliant.

27:00 Changes to the Olympic programmes - centralised venues. The quality of rest is crucial and recovery time is a limiting factor. Athlete care is now better understood.

31:00 Individualisation of the programme for erg and land training.

33:00 What did GB W2- change between London and Rio?

39:00 Coaching Mahe Drysdale - there's a risk that you cannot change as you age. What is his motivation?

44:30 I try to look at the boat first, not the athlete. Then the oars and lastly the athlete. Consider the observable mechanics and angles. Then find how the athlete thinks about moving the boat.

49:00 Be looking for what you don't know.

53:00 Williams Rowing Coaching - technique videos for coaches and athletes.

https://www.facebook.com/williamsrowingcoaching

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Phil White is the co-author of Waterman 2.0 a book by Kelly Starrett about his journey through watersports, injury and understanding how human performance in repetitive movement sports like rowing can be optimised.

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Please help us by clicking on these links and sharing with your friends

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Timestamps to the show

03:00 Phil White - professional author of books on human performance

04:30 How i met Kelly Starrett - The Waterman and a famous Crossfitter. I got injured deadlifting and watched his videos on YouTube

07:00 Kelly's waterman story - he couldn't feel his arm. His coach said "that's what happens" go and get surgery. So he founded Mobility WOD [workout of the day]

10:00 What percentage of injuries are preventable? Acute injuries are not preventable but many e.g. RSI you can mitigate severity and delay onset. Positions we should be able to achieve and maintain in our body. Train the antagonist movement to mitigate rowing injuries

13:00 How to prevent rowing injury. What hurts? what you've worked out; work down from the neck for 2-3 minutes per side per day on soft tissue mobility.

18:00 Lifestyle changes for overall wellbeing - sleep, cut caffeine 6 hours before bed time and fewer than 2 alcoholic beverages a day; sleep in a cold, dark room and as much as you can; get consistent sleep and wake times

21:00 Mobility with a full range of motion and sustaining under load. Combine with "know thyself"

25:00 Waterman 2.0 book link https://amzn.to/36eRMvC

26:00 number one daily practice - take a walk

29:00 Injury prevention exercises. Start with kettlebell deadlift, 2 handed kettlebell swing; One handed; Turkish get-up; leg strength and grip strength

34:45 What do do when you're injured. Active rest gives bloodflow for healing. But anti-inflammatories and ice blunt your body's "danger" signal and slow the acute recovery phase. It delays your return to sport.