Sander Roosendaal is the founder of the Rowsandall.com rowing data analysis website. Today we discuss how to use rowing data to plan, measure, adapt and repeat your training goals.

Sander starts by explaining the 3 steps needed

1 - a framework is needed to organize the data - https://rowsandall.com/

2 - efficiently analyse the data to draw conclusions

3 - use the conclusions to drive specific feedback on technique and fitness to be used by the athlete.

Timestamps to the show

01:00 Introductions and background in rowing

03:00 Turning rowing data into performance improvement

05:00 What is the "Critical Power" concept?

11:00 These performance curves should be based on power - joules versus watts [Work vs Power]

17:00 Recording rowing data enables you to construct a very precise critical power curve

20:00 Preparing for head races using rowing data

29:00 Applying the same method to sprint racing

35:00 Does this work in team boats?

39:00 Power is not the only measurement

44:00 Summary

Links to help you learn more

Greg Smith and Sander Roosendaal are collecting a lot of thoughts and advice on https://analytics.rowsandall.com

Especially relevant is this blog post: https://analytics.rowsandall.com/2019/01/22/turning-rowing-data-into-performance-improvement/

Slide Deck https://www.slideshare.net/rcaroe/turning-rowing-data-into-performance-improvements

Tune in for a discussion about the transition to Head Race season - news, training, and racing strategies for races from the Hooch, to Head of the South, to Music City Regatta, to Head of the Lake in Washington State, to Head of the Charles #55 in Boston. A fun discussion with Tara Morgan of Seize the Oar and Vashon Is. RC and Ryan Worth, head coach for UT/Chattanooga and SE rep for Swift Boats.

Ready, Row! USA broadcasts feature the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country.

Ready, Row! USA is part of the international Rowing Chat network. You can subscribe at https://rowing.chat to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.

The producer of Ready, Row! USA is Charlotte Pierce; assistant producer and host is Tara Morgan; our regular correspondent and sometime host is Mark Wilson; and our executive producer is Rebecca Caroe of Rowing.Chat.

Ready, Row! USA: Lifelong Rowing by Rebecca Caroe

Welcome to another exciting episode of Ready, Row! USA, as we continue regular broadcasts featuring the best of rowing news, gadgets & gear from clubs,companies, and rowers across the country. Ready, Row! USA is part of the international RowingChat network. You can subscribe to receive notifications of upcoming shows, send in news tips, and join our community on this website and on our YouTube channel.

After our brief holiday break, we'll focus on a fun mish-mash of the "ham & eggs" of rowing - boat naming, masters coxswain care & feeding, in-boat water bottles, seat racing, air travel to regattas, oar grips, developments at US Rowing; a Canadian study on Masters athletes. Expect a lively discussion!

Remember to submit your favorite Gadgets, Gear & Hacks and your Club News and let us know if you'd like to come on the show and showcase your rowing club. No club is too small, too new, or too old!

The producer and host of Ready, Row! USA is Charlotte Pierce; our regular correspondents are Mark Wilson and Tara Morgan; and our executive producer is Rebecca Caroe of Rowing.Chat.

TODAY"S TOPICS: Sorry, lightweight rowers! US Rowing has eliminated the Lightweight category. Here’s a Miami Herald article on the development: https://www.miamiherald.com/sports/outdoors/article232399207.html

NE/MA Masters Regionals Cancellation: Due to low registration numbers, US Rowing cancelled the Northeast/Mid-Atlantic Masters Regional Championships in Lowell, MA. US Rowing pledged to “continue offering masters racing opportunities to the Northeast/Mid-Atlantic region in the future.” Did they do enough to promote the event? Masters in the region can let US Rowing know your thoughts by emailing [email protected].

Rowing in Nepal: We've started a WhatsApp discussion group for those interested in helping start up of the potentially spectacular sport of rowing in Nepal. International “rowing tourist” interest will be critical, so please join and contribute your ideas & energy! https://chat.whatsapp.com/EPc7UatMzLqCAy4G5cCQKp

Masters Rowing Survey: A team of Canadian researchers is invites Masters athletes to participate in a new study aimed at understanding the role of athletic identity in Masters athletes. Info at https://uleth.qualtrics.com/jfe/form/SV_2s2BCHRGukEjRBj and coachingmastersathletes.com. CONTACT: Derrik Motz via email at [email protected], or call +1-403-332-5207.

A conversation with Marina Muffelman of "WhereBoatsGo" and how Yoga can benefit your rowing and life overall.

Chris Hartley is the brains behind the resurrection of the Kings Cup - a race last run in 1919 at the Henley Royal Peace Regatta. Noticing the upcoming centenary he started a three year and multi mile journey to revive the event.

Chris talks to us about the concept, how he added two new countries to the race roster and the background to designing and commissioning the beautiful new trophy and its design significance.

Paul Thompson is head coach for the Chinese Rowing Federation. He talks about the challenges of coaching through a translator; getting visas to train in Europe, coaching catches and a relaxed recovery.

Tips for training and rowing in the heat and how to transition to racing at high stroke rates.

Faster Masters Rowing Radio July 2019 is hosted by Marlene Royle and Rebecca Caroe. They write monthly training programs for masters rowers at www.fastermastersrowing.com

0:00 Introduction and summary of what’s in the July Faster Masters training program

4:00 Rowing and heat - home made electrolyte. Know your medications.

8:00 Rule number One for hydration. Calculate your sweat rate https://www.britishrowing.org/2018/06/beat-the-heat/

13:00 How too acclimatise to heat. The W.U.T. protocol. Pre-cooling your body.

20:00 Transitioning to doing high rates in the boat. Good bladework is key.

Four Workouts you can do: Speedplay / fartlek; Speed bursts; Accelerations; Stroke Transitions; Speed ups.

Thank you to our sponsors.  You can help keep RowingChat FREE by visiting our sponsors websites www.rowing.chat/sponsors

This month RowingChat is supported by

Faster Masters Rowing training programs for masters - 6 modules new every month.  

Rose & Thorne the Active Bra with built-in confidence - Get a 10% discount using the coupon

Join our mailing list www.rowing.chat

We bring in special guest Dr. Fiona Wilson for this episode to discuss core training for rowing. Dr. Wilson is a rower, physiotherapist, academic researcher and professor at Trinity College of Dublin, and part of World Rowing’s expert panel for the Low Back Pain Clinical Pathway project debuting in 2019. In this hour-long episode, we clear up what exactly IS “the core,” what is the importance of the core for rowing performance, how to train the core for better performance and reduced risk of injury, and things that rowing and strength coaches should stop and start doing in their rowers’ training

0:00: Introductions

Will Ruth: RowingStronger.com, @StrengthCoachWill, @willruth335

Dr. Fiona Wilson: @FionaWilsonf

World Rowing Article: “Updating Low Back Pain Understanding”

http://www.worldrowing.com/news/back-pain-rowing-update-current-understanding

3:50: Defining “the core”

instagram.com/sarahendershot/

9:20: How does the core contribute to rowing performance?

Combination of propulsive power and force transfer

The “C-Curve spine position” https://twitter.com/WorldRowing/status/1142385546100187136

17:12: What is the relationship of the core and rowing injuries?

“The Research on Low Back Pain and Rib Stress Injuries in Rowing” https://rowingstronger.com/2018/09/10/low-back-pain-rib-stress-injuries-rowing/

29:00: Core training philosophy for a healthy athlete

Dissociate hip and trunk. Move through hip ROM with stable trunk.

Specific exercises (note: Dr. Wilson is filming these and will update when available)

Four point kneeling (hip ROM)

Squat from low box (catch emphasis)

Tall sitting (release emphasis)

Advanced core training examples https://twitter.com/johnny_wilson5/status/1124609751223029762

43:45: Changing approach for rehab

Go back to basics, fill in missing gaps

45:20: What should rowing/strength coaches STOP doing, or do less of?

Longer planks, or why are you doing them?

On the water and on the gym, more trunk endurance work

Work without focusing on movement quality and pelvic position

What should rowing/strength coaches START doing, or do more of?

Trunk extensor endurance work

Connect core training to rowing movements, don’t just train one element or train movements in sloppy fashion

Higher rep deep squats with careful attention to technique

“Mastering the Hip Hinge for Rowing” https://rowingstronger.com/2016/08/01/mastering-the-hip-hinge-for-rowing/

World Rowing Low Back Pain Pathway

Results coming in 2019! http://www.worldrowing.com/news/low-back-pain-care-pathway-designed

Thanks for listening! If you have a question or comment, please leave it below and we’ll respond. Until our next episode, you can listen to all of our old ones here on Rowing Chat archives. https://rowing.chat/show/strength-coach-roundtable/

Meghan wrote a stinging critique of US Rowing coverage of the US selection regatta on her blog. https://meghanoleary.net/2019/04/24/why-elite-rowing-will-never-be-popular-in-the-united-states/

We discuss the challenge and opportunity of media engagement for the future of rowing.

01:00 introduction and background in rowing

03:00 What made you write the blog post Why elite rowing Will never be popular in United States https://meghanoleary.net/2019/04/24/why-elite-rowing-will-never-be-popular-in-the-united-states/

06:00 What media was present at the US selection regatta?

09:00 Do you have a media contract with US Rowing?

15:00 Being a rowing writer and living the journey through writing

17:00 The ideal media future for rowing. Media and sports develop new disciplines which become mainstream.

29:00 Withholding niche sports in Olympic Channels - a sub license

31:00 World Rowing online media brand and sponsorships

45:00 Brands should look to where their future audience is

48: Bringing the public closer to rowing - Focus on the team compared to individuals.

55:00 An aggregated rowing platform place to create content interesting to rowers

57:00 If I had a magic wand - create a series of events that allows for non-rowers to enjoy and consume it separate from the Olympics

Thank you to our sponsors. You can help keep RowingChat going by visiting our sponsors websites www.rowing.chat/sponsors

Rose & Thorne the Active Bra with built-in confidence https://www.roseandthorne.co.nz/catalogsearch/result/?q=active

Faster Masters Rowing - the online training program monthly subscription https://fastermastersrowing.com/