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RowingChat

RowingChat

著者： Rebecca Caroe
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 Rowing Chat is the podcast network dedicated to rowing. We have many shows hosted from around the world on specialist topics from Strength Training to USA news, from interviews to data analysis. Produced by Rebecca Caroe, it brings rowing news, coaching advice and interviews to you. Go to https://rowing.chat/ for links to the latest episodes & subscribe in your favourite podcast software.All rights reserved
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  • Up your intensity

    Up your intensity
    2025/11/23
    Ways to improve speed of the oar through the water. Keep the stroke rate the same and increase the speed. Timestamps 00:45 This is a long term project. Less experienced rowers push the oar less hard than the more experienced and you need to train this. Time through the water at stroke rate of 20 is approximately 3 seconds per stroke. Pushing the oar through the water on the power phase takes 1.2 to 1.5 seconds and yet we row with a ratio of at least 2:1 at low rates. Experienced rowers get more rest every stroke. They push the oar with high intensity through the water and so they have more time with the oar out of the water. 03:30 Same rate more speed How to row at the same stroke rate and deliver more force into the boat hull. The key to training this on the erg was to start with a focus point once every 5 minutes for 10 strokes. For ten strokes push harder through the power phase but you're not allowed to take the rate up. This showed us how much harder we could push and how much more rest we got as a result. It depends on your muscular strength and fitness. Then we moved to doing this for a minute. After each intense stroke period we allowed 5 strokes to recover and take a little rest. Over time, you don't need to take that rest. 06:00 Up one: down one Taking the same principle of increased intensity into the boat. We call "Up one down one" which means take the stroke rate up one point in rate through the water and down one point in rate on the slide. So at rate 20 you move to rate 21 through the water and rate 19 on the slide - which averages to 20. This has the effect of intensifying the power phase. Train yourself to do this and it gets a better ratio in the stroke - you learn how to relax more as you rest on the recovery. The benefit is slightly more boat speed, slightly more rest and this helps to keep the boat moving fast through the water. Here's an earlier episode which covers this topic further of how to train yourself to relax https://fastermastersrowing.com/get-more-speed-on-the-recovery/ Do this for short periods to begin with as it's tiring. Introduce it to your warmup just for 5 strokes at each stage in the pick drill. Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
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    9 分
  • Raise average boat speed

    Raise average boat speed
    2025/11/17
    Three ways to get faster (or avoid slowing down) in training. Timestamps 00:45 Can you increase the average speed of your boat? The net of how fast it accelerates in the power phase and how much it slows in the recovery phase. Our past episode about how to get speed on the recovery https://youtube.com/live/RRF3o7LxNXM 01:45 Row to the Conditions Pay attention to the water surface, to the wind and waves, to the water swirls under a bridge. This allows you to make subtle changes to how your boat is moving. Rowing in a headwind - at the start the waves are highest (they've progressively built up) and these lower as you get closer to the end of 1k. With large waves you cannot rate high. When rowing to the conditions as you notice the wave height reducing, push on and increase the rate by half a point. You can also change the ratio (intensity through the water compared to relaxation up the slide). 04:30 No huge moves If you do a big push the chances are you will suffer a large fall off in boat speed after the push is done. Choose moderate moves and you are more likely to be able to hold the new boat speed after it ends. Make your moves sustainable longer. Pushing hard means you may compensate by trying to save energy and your pace judgement may suffer. 06:00 Avoid rowing in dirty water The puddles of the crew in front are disturbed water. When the water block is churned by someone else's oar it makes the water unstable and hard for you to get your oar to grip the water. This affects the boat run and your ability to put energy into pushing the boat forwards. When rowing near other crews, put their puddles under your riggers - between the hull and your spoon. The disturbed water will neither affect the run of your hull nor your spoon grip on the water. Rowing in dirty water is hard to avoid if your eight has an unconventional rig (Two people on the same side in sweep eights) this may result in bow and stroke being on the same side. Only the fastest mens eights can avoid stroke rowing into bow's previous puddle. Want live streams like this? https://streamyard.com/pal/c/5694205242376192
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    10 分
  • Coronary Artery Diseases CAD in Masters Rowers

    Coronary Artery Diseases CAD in Masters Rowers
    2025/11/10
    David Frost reviews Practical and Personal Looks at Coronary Artery Diseases (CAD) in Master's Rowers - download the additional information link below. Timestamps 00:45 David Frost's journey through CAD Coronary artery calcification - men need checking after age 70 more than women. Even rowers who are known for being stoic - if you feel something in your chest, get it checked out. "You have the coronary arteries of a 92 year old" was my signal that I needed help. The Agatston Score is is a proxy for heart health. 04:30 Five things that cause inflammation - environmental stress - toxins stress - too much sunlight - smoking - exercise Inflammation in your arteries can cause an issue if you work too hard, too fast for too long. 08:00 Rowers have a higher than average incidence of atrial fibrillation (AFIB) Maybe rowers are doing themselves a disservice by training long and hard. What to do about this? 12:00 Heart age vs calendar age There are interesting heart age metrics - pulse wave velocity measure tells how elastic your arteries are. Heart Rate Variability - the higher it is the better you are recovering. David encourages masters to measure these and track their trends. Dr Churchill in Boston is studying masters rowers' aorta for ASCVD. Get a calcium CT scan - it helped David understand his condition. 18:00 A self-scan system Perceived exertion, rest and hydration are a good guide to how you are feeling each day. David is mindful of recovery as well. What age should you start getting the calcium CT scan done? For men from age 40 and women maybe 50. For the plus wave velocity test this could be done from mid life - age 40 maybe ladies a bit later. Note David is a layman, not a doctor. Rowing training is more 80% steady state and 20% higher intensity. This has trended upwards from about 60% when David was younger. As humans we are slow to recognise when our body moved into the "next" stage. The competitive mindset can make us live in denial of aging. It's not good for you to carry to much body fat - your waist to hip ratio is worth checking. 25:00 Burden or banish? David's new book Sloth and gluttony contribute to heart disease - 80% is preventable. Lifestyle measures can defer the onset of heart disease. Hopefully rowers can start to banish the preventable problem. STRESSED spelled backwards is DESSERTS. David's package of information https://1drv.ms/p/c/af369003831e6951/EZ82vA6IqaRAtv172PZYmW0BV8HomDD4kselkTqn1Ykffw
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    29 分
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