- Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

https://fastermastersrowing.com/podcast

Timestamps

03:00 This Past Week - what we do to advocate for masters rowing.

Best wishes to HOCR competitors; NZ Legion of Rowers has a masters newsletter www.lor.kiwi

Rowing Tales 2021 published

https://amzn.to/3vLFoQo

13:00 Stroke power is how you move your boat each stroke.

It starts with peak power. your highest output possible.

This is a test you can do - see the Fitness Assessment in the Faster 5

16:00 What affects stroke power?

Firstly you can increase your peak power.

Can you improve your base pace speeds?

Technique also affects stroke power - be connected on the drive.

On the erg your force curve is important as a guide - increase the volume / area under the curve.

19:00 Drills you can practice to develop power and stroke efficiently

20:30 Ways to increase power

Get stronger

Listen to last week's podcast about the posterior and kinetic chain exercises

Sponsor

https://www.onedayu.com/rowingchat

25:00 Trade-offs with stroke power

Your personal physiology.

Stroke efficiency - row 20 minutes to improve meters covered

Row at fixed rating and check meters / second travelled

Higher stroke rates - preserve the drive time (Blades in the water).

Fitness, rigging, chosen stroke rate target - all are trade-offs

28:00 Ladders - learn the rate where you move from power to speed

Speedups - 15 strokes going up 1 point in rate each stroke.

Stimulate your nervous system to get the muscles to contract and relax faster.

Try to maintain your drive time.