RowingChat

RowingChat today was with Sara Hendershot-Lombardi, a pioneer introducing High Intensity Interval Training (HIIT) to rowing coaching.

She discovered this alternative method of training after serious personal injury, rehabilitation and recovery as she challenged for a place in the US Rowing team for Rio Olympics.

Sara runs Rowfficient, the training company whose Project UP is designed to help you gain fitness and boost performance.

We have collated timestamps for the key points we covered during the interview.

01:00 Introductions and personal background in rowing

05:00 How committing to your program can prevent athletes quitting

09:00 Lori Dauphiny, Princeton Head Coach Womens Open Rowing

10:00 What took Sara to the Olympics in 2012

12:00 Injury roadblocks, coaching and training partner choices

17:00 Did you ever feel like quitting? Two steps to take if you personally want to quit rowing

20:00 Rowfficient business launch

22:00 Intensity training for rowing - skill, strength and intensity. [See links below to articles on HIIT]

28:00 Coming back from injury. Teaching movement patterns in the weights room.

32:00 Coaches - how to learn about HIIT from Swimming, Track and Field and Cycling

36:00 How to introduce HIIT into your rowing program

39:00 Where to find training information for Masters Rowers? Rowfficient and Faster Masters

40:00 Flexibility versus mobility - what's the difference?

41:00 Advice for new rowing coaches. Separate Practice from Training from Testing. Be slow before you become fast. [Rowperfect ebook Rowing Slow the Secret to Going Fast].

44:00 Transitioning from athlete to coach

48:00 How to explain the changes in technique you want - cues

51:00 Injury Prevention advice for athletes aged 16-22.

54:00 Taking the rowing movement from the weights room to the erg to the boat

You warm up to row, not row to warm up. No Junk Strokes.

On our blog are links to papers about HIIT referenced in the chat.

https://www.rowperfect.co.uk/?p=27603

Please subscribe to the Podcast on iTunes and, continue to tell your friends about RowingChat.

We had an awesome RowingChat today about the history of international British Women's rowing. Jo Toch, Pauline Bird, Kate Grose all rowed for Great Britain and Helena Smalman-Smith is a rowing historian of the period.

We have collated timestamps for the key points we covered during the interview. Below is a link to watch the video on YouTube or Listen on SoundCloud. Please subscribe to the Podcast on iTunes and, continue to tell your friends about RowingChat.

01:00 Introductions and personal background in rowing

05:00 The "average" training week for internationals in 70s, 80s and 90s.

10:00 Personal pathways to international representation

13:00 Selecting club crews to be international representatives

17:00 What would you do differently if you had your time again internationally?

20:00 Racing the Eastern Block and drug taking in rowing

24:00 What has rowing lost now it's professional?

35:00 Which coach was most influential in your development? Steve Gunn, Martin Fordham, Pauline Bird's Father, Bill Stagg, Daniel Topolski, Christopher George, Rosie Mayglothline, Bob Michaels

43:00 Stories of Amy Gentry and Eve Gould - the leaders who established British Womens Rowing

48:00 Memories of Beryl Crockford

We had an awesome RowingChat today with Steve Gladstone and have collated timestamps for the key points we covered during the interview. Please subscribe to the Podcast on iTunes and, as ever, tell your friends about RowingChat.

01:00 How to up-skill your coaching colleagues

03:00 Are all the athletes on the same training programme?

04:00 What to coach new athletes joining the crew

07:00 How to encourage dialogue with student athletes

08:00 Balancing training for the Harvard Yale Boat Race with 2k racing

13:00 Using technology in the rowing boat and what to measure and track

16:00 Training the mind and the body - events to prompt expansion and memorable workouts

21:00 Working with coxswains on long distance rows. Measurable criteria GPS average and targets

This is not water ballet

25:00 Influx of international students to Yale and US Universities

29:00 Impact of international students on their home national teams

32:00 How I select rowers - observation of development from day one. Switch Across on the water (seat racing), Timed Pieces

36:00 Favourite drills for rhythm and run - "Add a Pair". The heavy load versus the light load

38:00 My one change at Yale that made a difference. Faith in the Process of the Endeavour: Proper action develops faith.

43:00 The "Phoenix Class" of 2015

Troy Howell discusses how to coach sculling, where to begin coaching a new athlete and top drills and skills for ease and comfort in the boat.

0:00 Introduction and coaching CV

08:00 What do you do when coaching a new crew for the first time?

09:00 Good rowing looks simple -set aside the superfluous

10:00 Good coaching is intuitive - be wise enough to be silent until you have something substantive to say.

12:00 How to acquire a picture of good sculling

19:00 Filming a crew - which shots to use

22:00 Review the stern wake from a boat

24:00 Where does style come in compared to base technique?

27:00 Physiology for sculling - long arm scullers

28:00 Hug the horizon at the catch - rowing in place drill (Kim Brennan's Stuff-the-Duck)

31:00 Faster Masters

33:00 Skills learned from elite Nordic skiers - crossover to rowing

35:00 Weight transfer in the boat

37:00 When you add effort you can get slower

39:00 Swimmers ride the glide which is analogous to the catch in sculling

40:00 How to teach weight transfer in sculling

46:00 The essence of weight transfer is moving from passive to active suspension

48:00 How to prepare a schedule for a rowing training camp

52:00 How coaches can get coaching from other coaches. Be a launch dog for another coach.

55:00 What do you think about when rowing alone? What is the one thing in your mind which will unlock the perfect stroke?

Today we welcomed Kim Brennan to RowingChat for an in-depth dive into her personal training philosophy and motivations.

Timestamps:

01.00 Kim introduces herself and her background in rowing and sport

05:00 On being told my career in track and field was over aged 19

09:00 Rowing physiques and how to change them

11:00 My first rowing lesson

14:00 Training alone or as part of a team

16:00 How the boat moves through the water and favourite drills - "Stuff the duck" and Blade Drill Races

25:00 Motivation while training alone

27:00 Lyall McCarthy is your only coach - why?

31:00 Drew Ginn tells his rowing tale

38:00 Training programmes

42:00 Tapering and preparing to race

48:00 Changing my technique after London 2012 Olympics - fingertip sculling, 1 finger rollups

51:00 Oar and boat preferences

55:00 My rigging numbers

Connect with Kim on Twitter @kimmyjcrow

International rower Toby is currently one of the Lightweight Scullers in the New Zealand Rowing Team. A cancer survivor and determined achiever, he reveals his recipe for success.

02:00 What is the annual pattern of training for rowing New Zealand athletes

15:00 Racing the Kiwi Pair of Murray and Bond

17:00 What does your pre season training involve?

23:00 You have a personal coach once selected how are these decided?

24:00 Do you see a future for lightweight rowing at the Olympics

34:00 Will Rio be the last Olympics for lightweights?

37:00 You have had to fight for your achievements. How do you do this?

40:00 As a Cancer survivor is there anything you learnt from that to help your rowing?

42:00 How do you test your personal performance and how often?

45:00 When you are dieting what techniques do you use?

Rowing Strength Coach Roundtable: Episode 3: Injury Prevention by Rebecca Caroe

Coach Tara Morgan specialises in teaching adults to row and has developed a program for Seniors. She is writing a book about Rowing and Aging as a resource for clubs who want to offer these programs which will be published by Rowperfect later in 2016.

Timestamps:

05.00 Three key parts of Rowing and Aging. 1. Programs - every club has two groups: athletes with private boats and organised, coached teams. Is your club recreational or competitive or both. Is there a social aspect to your group? Tara has a Long Distance Rowing group who go out Sundays for 20km rows.

07:00 2. Policies for rowers who need "accommodation". Include float tests, pre-flight boarding, carrying the boat and oars.

12:00 3. Equipemet for rowers who need accommodation. This does not mean they are beginners. Tool for pushing out height spacer washers.

16:00 Strategy for coaching an inclusive program. Starts on the land. Have a Captain role, Keep attendance roll. "Circle of Care" phone calls to check in on people who don't come to rowing.

23:00 What is the appeal of rowing to older people?

20:00 Testing heart rate zones protocol

29:00 Pain avoidance and exercise.

30:00 Using gloves can help with over-gripping. Gel seat pads allow you to sit up better

33:00 How to balance strength and cardio training? RPE scale - rate of perceived exertion,

37:00 Benefits from strength training. Kettlebell training. Spinal hygiene training.

40:00 What to do with an athlete who can't get to the catch position because of inflexibility.

45:00 How to tackle the mental space for erg testing.

49:00 What decline in performance can I expect as I age?

51:00 The Rowing and Aging Project and Survey

Irish international rower, Mark shares insight into how a professional rowing team is run and his personal strength and conditioning advice for rowing and sculling.

Timestamps:

06.00 Mark's blog www.odonovanmark.wordpress.com

07:00 Developing large muscle groups

10:00 Bench press for developing rowers' arms

14:00 Clue and the art of coaching

17:00 Training Zones UT2 and UT3

20:00 Testing heart rate zones protocol

23:00 Irish Squad using heart rates for training

25:00 Mental training for novices

30:00 Visualisation training

33:00 Mark's personal journey to Rio Olympics

38:00 Irish national team

43:00 How to keep athletes rowing after University

45:00 Chances of Irish crews in the Olympics

48:00 What is trending as new to enhance performance

Two multiple-Olympic medalists discuss the future of Olympic rowing and how to improve the sport for fans. Plus ergometer testing and why it's more important than egos.