#rowingchat

[rowingchat]

#Rowingchat new show. First episode of The Erg Farm Podcast. Shout to Andrew and Skate. https://www.instagram.com/p/BuR87NDAutl/?utm_source=ig_tumblr_share&igshid=10k5jep6oot67

[powerhousefit]

Another awesome rowing chat with Rebecca Caroe @rebeccacaroe featuring my father, John Nunn. Tune in and watch all episodes here at https://rowing.chat/shows/ John Nunn’s resume: Long Beach Rowing Association –President, 1999-2003; Vice-President, 2003- Present; Director, 1994-1999. Long Beach Aquatic Capital of America- Member Board of Directors 2015- Present Long Beach Aquatic Capital of America- Hall of Fame- Inducted 2017 Long Beach Junior Crew- Chairman of Board of Directors-2008-2016 Cornell University Athletic Hall of Fame- Inducted 2008 Pete Archer Rowing Center Expansion Program- Executive Director, 1996- 2008 California State University Men’s Rowing- Coaching Consultant 2005-2006. Southern California Rowing Foundation- President 1998- 2002; Vice-President 2002- present. USRowing Board Member – Master’s Committee, 2002- 2009 Cornell University Rowing Association – Executive Committee Member. 2002- 2009 USRowing Master’s National Championships-1997 Long Beach, Executive Director. Southern California Olympians- member, 1983 to present. USRowing Master’s National Championship- competitor 1991- 2008;2011-2012 FISA Veteran’s Regatta- competitor 1992-2012 Head of the Charles- Veteran Eight Champion 2011 Olympic Festival, Los Angeles- 1991, Rowing Dock Master. Olympic Games, Los Angeles-1984, Public Relations- Spirit Team. Olympic Games, Montreal- 1976, U.S. Men’s Sculling Coach. University of Southern California-1972-1975, Men’s Rowing Coach. Pan-American Games, Cali, Columbia-1971, Double Sculls- Bronze Medal. Olympic Games, Mexico-1968, Double Sculls- Bronze Medal. Pan American Games, Winnipeg-1967, Single Scull-Silver Medal. European Championships, Vichy France-1967, Double Sculls-Sixth Place. National Collegiate Champion Varsity Eight- IRA Regatta-1962 and 1963, Cornell University. #rowing #rowingchat #row #olmypics #rowingmachine #sculling #rowingworkout #rowingcoach #rowcoach #rowingispassion #rowingmotivation #werow #rowingpost #rowingtales #rowingpics #rowingislife #rowingdaily #usarowing #usrowing #row2k #rowingrelated #rowingnews #rowingmagazine #rowingtraining #rowingclass #1976olympics #1968olympics #teamusa #rowforgold (at Roworx) https://www.instagram.com/p/B93Oiz9AkVo/?igshid=5vr0nl4kmjdr

[rowingchat]

Retro rowing art celebrating #Italy #cannottaggio anniversary #rowing #rowingchat #aviron #rudern #rowinglife @rowingbible https://www.instagram.com/p/BsdxpJrA-Rs/?utm_source=ig_tumblr_share&igshid=1xjtgbf5fm6jp

[rowingchat]

‪Looking forward to next year and growing the #RowingChat #podcast network with more shows. Get in touch if you could host a #rowing news show in your country Happy New Rowing Year!‬ https://www.instagram.com/p/BsEKN7Vgo7E/?utm_source=ig_tumblr_share&igshid=fbt9n1u44khe

[rowingchat]

Ready for the kick off #hrr @henleyroyalregatta looking good @henleywatch see you tomorrow? . . . . #rowing #nzrowing #aucklandnz #sculling #rowcoach #sportcoach #rowingchat #olympic #podcast #rowinglife #gbrowing #crewrowing #crewlife #coxswain #henley #henleyregatta #coxswainlife #usrowing (at Henley on Thames)

[rowingchat]

Only at #henleyregatta do athletes who are titles get acknowledged in the programme! 2 seat is blue blood #aristocrat . . . . #rowing #hrr #sculling #rowcoach #sportcoach #rowingchat #olympic #podcast #rowinglife #gbrowing #crewrowing #crewlife #coxswain #coxswainlife #usrowing (at Henley Royal Regatta)

[rowingchat]

Ready for the kick off #hrr @henleyroyalregatta looking good @henleywatch see you tomorrow? . . . . #rowing #nzrowing #aucklandnz #sculling #rowcoach #sportcoach #rowingchat #olympic #podcast #rowinglife #gbrowing #crewrowing #crewlife #coxswain #henley #henleyregatta #coxswainlife #usrowing (at Henley on Thames)

[rowingchat]

Brand new @rowshimano shoes installed in a classic wooden single scull. . . . . #rowing #aucklandnz #usrowi g #mastersrowing #sculling #rowcoach #sportcoach #rowingchat #olympic #rowinglife #gbrowing #crewrowing #crewlife

[rowingchat]

Really proud that #RowingChat is now a @bejuststrong ambassador. And with that comes the privilege of offering you all a discount coupon. Find it in my profile info. #rowinglife #bestrong #strongwomen #rowing #usrowing #gbrowing #rowuk #rudern #aviron #rowingmachine #rp3 #concept2 #juststrongclothing #rowingislife https://www.instagram.com/p/BwASiJFArZJ/?utm_source=ig_tumblr_share&igshid=18iyya8ypjjpe

[rowingchat]

“From flash to bang it took 8 months to plan.” My #rowingchat interview with William de Laszlo from GB Row Challenge. The round-Britain #oceanrowing race coming up in 2020. Expressions of interest now to find a crew for you. PLUS @guinnessworldrecords are up for grabs for 2 & 4 person crews; for men and women. www.rowing.chat/episodes #dareToRow #rowinglife https://www.instagram.com/p/BvK5SMlAxum/?utm_source=ig_tumblr_share&igshid=1tcg5a56900iu

[rowingchat]

The power in rowing symposium is happening this week. If you are not in Amsterdam you can hear and see all of the sessions including Connie Draper speaking by subscribing to RowingChat. We will email you when the episodes publish https://rowing.chat/power-in-rowing-symposium/ . #podcast #rowing #worldrowing https://www.instagram.com/p/B6KOMCZlJSa/?igshid=p6xper8b41xy

[rowingchat]

Do I REALLY need to do long distance training?

Is it tough to really row slow?

I call it Aerobic Discipline. If so, find out why those low intensity, long distance sessions are a must for your high performance racing months from now.

Today, an e-mail message from a master rower read,

“Marlene, I have done that 90-minute piece on the erg three times now. I have to confess that during the last ten minutes or so I feel like I have to get a life. Does one really have to do this? I know the answer to that. Anyway, I will persevere. Please refresh my memory on the benefits of low and long pieces.”

Curiously, I get more of these e-mails than those bemoaning workouts that can raise enough lactic acid in the blood stream to strip the varnish off your vintage Stampfli single. It is a more formidable task to get masters or juniors to relax and do their base aerobic work correctly than to get them to charge into racing oblivion.

Without the slow rowing there will be no fast rowing later on.

In fact, to do your low intensity work with too much speed is one of the biggest training mistakes made because you deny yourself the true benefits that oxygen utilization contributes to your fitness.

Why long distance endurance training is needed

So I do my best to respond to the message of distress explaining why long, slow distance plays such an important part in getting ready for our events. The majority of your annual training time falls into this category during your preparation phases. In season these practices are sandwiched by oxygen transport and anaerobic work. It builds our capacity to recover from hard efforts; ultimately, how much we can safely do, without overtraining, is limited by our ability to recover.

You might have 20 available exercise hours per week but if it takes you three days to recover from a difficult session your volume must then be reduced compared to taking one day to recover from the same session. When intervals are on the agenda, the amount of recovery time one requires must be factored into the weekly cycle. More significantly, if you are racing several times in one day or over multiple days, the athletes with the best ability to recovery between events will fare better in the final stages of a regatta.

I go on, understand that it teaches your body to utilize fat as a fuel. It boosts blood capillary density in the working muscles for greater oxygen delivery because you are requesting a constant supply of oxygen for a long period of time. It increases the number of the energy-producing mitochondria in the cells. It allows one to maintain longer peak conditioning and creates the conditions to develop technique under concentrated conditions. What could be better? Old timers say, “If you can’t do it slow, you can’t do it at all” and “mileage makes champions”. Yes, if you are not careful, boredom can set in while you are putting in lengthy sessions, so for motivation keep your list of advantages taped to the refrigerator door because you will be getting hungry.

How can I measure my rowing fitness?

The level of aerobic base training can be measured in a few ways depending on your access to lab testing or personal preferences. Ways to define your low intensity rowing or cross-training includes: a blood lactate measurement of 2 Mmol/liter and the athlete’s corresponding speed as determined by lab testing, a heart rate range of 65 to75 percent of maximum, stroke rates between 16 and 22 strokes per minute, boat/erg speed that is approximately 70 to 75 percent of race pace for 2,000 meters, a 500-meter average speed that is 13 to18 seconds slower than your 20-minute trial average 500-meter pace, or a comfortable speed that can be sustained for a one to two hours during which you are able to sing.

You can manipulate your variables by distance, time, set stroke rate, or pattern of changing stroke rate. The volume you choose to do in one session depends on your current fitness level; for one athlete it may mean reaching the 60-minute mark, for another 180 minutes.

Sample long row training sessions

Here are some variations for extended rows: 10 to 20 kilometers or up to 120 minutes at 18 strokes per minute stopping only to turn the boat around and hydrate; 10 to 15 kilometers with stroke rate changes every five minutes at 16, 18, and 20 or including one minute of a drill every five minutes; three sets of 20 or 30 minutes with three minutes rest between at a constant rating of 20 strokes per minute. All these kilometers solidify your technique so remember to concentrate on rhythm, ratio, and stroke efficiency to improve your boat run.

A blend of activities is good for the mind and for developing metabolic qualities in your non-rowing muscles. This is where cross training can fit nicely into a program. But save your upscale workouts, anaerobic threshold or faster, for on the erg or in the boat so they are sport-specific. On days when you want to get outside to do something with friends or just need a change of scenery, you can go for a bike ride, cross-country ski, run, hike, power walk, swim, or play a team sport. If you plan to do your longest session in the gym you can do what I call the aerobic medley. Check out what cardio machines you have available. It could include indoor rowers, treadmills, steppers, elliptical machines, spinning bikes, recumbent bikes, or climbers. If you were planning a total of 80 minutes of aerobic work you could do a steady piece on one apparatus but you have several choices to make the time go by fast and keep things interesting such as: alternating 20 minutes rowing with 20 minutes running on the treadmill; alternating 10 minutes each of rowing, running, elliptical, and spinning; alternating 10 minutes each of the stepper and spinning; or 20 minutes rowing then 40 minutes running then 20 minutes rowing; or include 10-minute segments of mixed calisthenics such as sit-ups, squats, push-ups, or jumpies in your routine.

Variety and purpose makes it easier to comply with these valuable though time-consuming exercise bouts.

Marlene Royle is the author of Faster Masters – the technique self-guided rowing tutorial guides.

Buy the full  Faster Masters membership program –

Watch RowingChat podcast with Marlene Royle

Watch RowingChat podcast with Marlene Royle – Transitioning out of Winter

Buy individual chapters of Faster Masters

The post Do I REALLY need to do long distance training? appeared first on Rowperfect UK.

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[rowingchat]

RowingChat: Rowing Technique and Aging

Masters rowing is one of the fastest growing parts of the sport.  Yet aging places compromises onto the rowing and sculling stroke.

Expert masters rowing coach, Marlene Royle joins Rebecca Caroe on this episode of RowingChat to discuss rowing technique and aging.

Listen to RowingChat Technique and Aging on SoundCloud

Timestamps to the interview

01:00 Introduction and background in Masters coaching

05:00 Sport and the aging process – changes due to disease, joint mobility, old injuries, mobility and strength.  Preserve co-ordination in the nervous system

09:00 Training these systems some can be trained and others have to be managed

10:00 Go faster by learning not to slow down.  What is your rhythm? This cna change boat speed – most people lose speed around the release

13:00 Gain new speed.  Entry timing, drive initiation

16:00 Gain strength – posture and body position in the boat is very important.  Good posture helps your muscles move QUIETLY

21:00 Spine health – what to check in your posture. How to check a neutral spine.  Exercise in a chair.  Stress on the rib cage.  Wrists flat is a safe position for joints.

30:00 Framework of support by making your body part of the structure of the boat.  Avoid extreme positions.  A ‘collected’ stroke rather than separated stroke.

36.00 Follow the path of hte handle with your body.  Regulate your range of motion – prevent weight falling in a direction that’s not conducive to moving the boat

41:00 Rigging tips – Oarlock height comes first.  Handles come to your centre of gravity.  Can you rest weight over the top of the oar handles?  Prioritise entry angle when choosing foot stretcher position.  Centre line of hip at centre of pin (or a bit sternwards).

47:00 Position of the heels to optimise the drive.  Do a test on the ergo – fixed rate for 2 minutes and change foot height.  Check your power or distance over each test to find the optimal position. Check your oars – standard size spoons can be 85cm inboard and 285 overall length or 1 cm shorter on both.

52:00 Customising your station in the boat – have confidence adjusting the boat and footstretcher.  Gives adaptability.  Could boat builders design boats that have masters athletes in mind?

55:00 Marlene is publishing a 1km Race Training Program in basic plan format.  Join the Faster Masters mailing list to be alerted when it publishes

  Watch RowingChat: Rowing Technique and Aging on YouTube

    The post RowingChat: Rowing Technique and Aging appeared first on Rowperfect UK.

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[rowingchat]

How long should I train on the erg?

I’m trying to locate an article from some months back, with no luck. It was written by an Irish woman rower, who also was an exercise physiologist or with some

British Journal Sports Medicine – lower back pain in rowers

other credentials. The thrust of it was about caution by Masters, and us Veterans, when using ergs for long periods of time, and a greater likelihood of back injury. This whole idea of half-hour slogs on the erg can be bad as we get older is starting to resonate with me, and I’d like to read it again. Can you give me a reference -where to find it in your excellent website? Don Gilmour

The precise article you describe is not one I remember.

The best I can do is the Marlene Royle “Transitioning out of Winter” RowingChat discussion.

The Irish exercise physiologist was Caroline McManus and she recorded a podcast with the Rowe.rs team which is here

I do however know of another article Rowing Machines and Injury Prevention by Australian Medic Ivan Hooper which we did publish here on Rowperfect.

And the Fiona Wilson article was on World Rowing Lower Back Pain in Rowing and is a slide deck

 Fiona Wilson addresses ergo training in Slide 13

Slide 35 discusses why ergo rowing is different from boat rowing in relation to Lower Back Pain (LBP)

Slide 44 discussed injury prevention on the ergometer.

The post How long should I train on the erg? appeared first on Rowperfect UK.

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[rowingchat]

One thing to teach scullers to do better

When planning my interview with Penny Chuter for RowingChat, I wanted to ask her

When watching rowing today, what’s the number one thing you think you’d like to teach athletes how to do better?

We ran out of time during the interview – but I asked her off -air and her answer was instructional.

Teach Scullers how to scull their boats level

The hull of a sculling boat is not symmetrical under the water line if you are not sculling the boat level.  This leads to steering problems and “syncopated scullers”.  I would draw coaches attention to this.  Ensure your crew are sculling in time with each other (not syncopated).  Blades in and out of the water at the same time.  And also check that they are leading out with the left hand and sculling left in FRONT of right (not left over the top of right hand). The photos are Tim Crooks.

Sculling with hands close and left in front of right

Go and watch a regatta and you’ll see so many crews are out of time with each other.  Mostly, this is because the boat is not level.

I experimented with setting the riggers level in my boat and also with setting one side higher than the other.  If you scull with one hand above the other (at cross over) it is impossible to rig out the difference in heights to force the boat to run level.  This is why you have to scull left in front of right.

I found that for a double scull 0.35 cm to 0.5 cm height differential works very well and for a quad scull half a centimetre in height difference between the bow and stroke side riggers.

Why does UK scull left hand leading?

In 1977 I decided the UK would scull a standard technique with the left hand leading.  I went to watch the autumn sculling heads and from observation, saw 60% of scullers had their left hand in front and 40% hand the right hand in front.

My reasoning in choosing left over right is this.  If the left hand leads, the under hand’s task is more difficult.  Because most of us are right handed people, giving the more dextrous task to the right hand is logical.

Why don’t sculling boats run level?

Scullers who “knit” in their pattern of movement draw in with one hand closest to the body and reverse this to push out on the recovery, they lead away with the other hand.

Teaching athletes how to balance the boat with their hands is the key skill.

First look at their knees if one goes down before the other they are not pushing equally on both feet.

If you see their knees wobbling on the recovery to bring the boat level, they should be using their hands to level the boat.

  When sculling the right hand is “in charge” during the drive phase of the stroke.  Especially towards the finish because this hand can lift up to keep the riggers level.  

When sculling the left hand is “in charge” during the recovery phase as it controls the balance.

One of the biggest challenges to level sculling boats are the wrists at the finish of the stroke.  If you have weak wrists and you cock the wrist in order to extract the blade at the finish, it’s hard to lead the recovery with a cocked wrist.  When I wrote the Instructors Award (coach  training), I taught new rowers only square blade rowing for the first three months of learning so that they were confident pushing down on the handle to extract the blade.

A drill to teach this is open palm sculling.

Open the fingers from their grip around the oar on the recovery – then you have to push down with a flat wrist to extract the blade.  If you cock your wrist and open your fingers, the oar handle will float upwards out of your grasp because your fingers are pointing vertically not horizontally.

What I observed is that if the fingers are pointing towards the stern of the boat, there’s a tendency for the wrist, elbow and shoulder to line up behind them all in a straight line, which is what you want.

A more skilled variant of this drill is to open the fingers at the finish on only the lead hand – the left hand.

To lead with one hand you have to make compromises – either by pushing the shoulder forward or slightly rotating the body – Penny says most people use a combination of both.

More photos – Peter Michael Kolbe with “bad” hands.  And several with good hand positions.

Peter Michael Kolbe sculling with poor hand positions

Beryl Crockford and Lin Clark GBR WL2x

  The post One thing to teach scullers to do better appeared first on Rowperfect UK.

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[rowingchat]

Strength Coach Roundtable #7: The Squat

After a few month’s hiatus, rowing strength coaches Will Ruth, Blake Gourley, and Joe Deleo return to the Strength Coach Roundtable to talk about an important lift for rowing performance–the squat. In this 45-minute episode, we talk about how we teach it to our rowers, our favorite (and least favorite) variations of the squat to use for rowing training, and how we program it in-season and off-season. Give it a listen and check out the show notes below for more links and video demonstrations.

Hear it also on Soundcloud and iTunes

Exciting news from the Roundtable! To make our past episodes easier to find, we now have our own page here on Rowperfect UK. Check it out here for more info on the Roundtable as well as a “highlight reel” podcast episode of excerpts from our first six podcasts. You can also now join our new Facebook group for discussing strength training for rowing. Please join us and let us know what you think and if you have any questions or requests for future topics!

0:00: What we’ve been up to for the last few months

4:20: Teaching the squat from the ground-up

Stu McGill demonstrates the “hip scour”

Goblet squat

Rear Foot Elevated Split Squat

Front squat

Ankle Mobility

How to Train Your Rower: Squat

14:20: Footwear for squatting

At right, Will demonstrates the “third world squat” deep squat

19:30: Teaching variations of the squat

Wall squat drill

24:05: Favorite variations how & why

29:30: Programming in-season & off-season

40:25: Final thoughts & takeaways

Will: Periodization: Better Training, Better Performance

The post Strength Coach Roundtable #7: The Squat appeared first on Rowperfect UK.

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