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.
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  • Packing For A Regatta

    Packing For A Regatta
    2024/09/29
    What to take, make a list:- kit, tools, food, comfort, medical. Timestamps 00:50 Regattas are busy times There is a lot going on and so it's easy to forget things. There are many distractions around you and some may affect your race outcome. 01:50 Write it down on a master checklist Start with packing the night before you leave. - 3 complete changes of clothing for racing. If you can afford it buy a singlet as well as a row suit in race strip club colours. I include underwear and in winter waterproof socks; wellington boots for the boat park when wet and muddy. Buy Waterproof socks https://fastermastersrowing.com/merch/ - List the things you do before you go on the water - rigging the boat, number, crew talk, take your fluids and food. - Write a timeline back from the start time of your event. Include time to adjust your boat (oarlock heights, foot stretcher positions, check oar length and inboard). Coxswains check your electronics and plug it in to test it. - Know what time you want to push off from the dock, know if there is likely to be congestion queuing to get on the water (allow more time), check with experienced people what time allowance you should make. - Write the time of each race, boat and oar allocation, my crew and my number. - Food needs on regatta day. Arrive already fed - have breakfast before you arrive. Eat easily digestible food. Snacking food between races - gels, muesli bars, water with electrolyte and carbohydrate. Eating more than 20 minutes before a race means I can digest the food. Stuff you can eat in your hand without a knife and fork. A main meal for the middle of the race day - I choose pasta with cheese and vegetables. - For your own boat - include boat ties, a flag for the stern. Also sunscreen, towel, rain proof jacket and trousers, hair bands / hat, sunglasses and rowing electronics. 12:00 Get ready to enjoy yourself It's easy to get distracted when others ask you for help and then you miss your own crew race preparation timeline. I set alarms on my phone - an hour before my race time with the name of the alarm e.g. quad race. If someone asks to borrow your tools and you lend them they can get mislaid even if you name your tools. Ask the borrower to give you their phone or sunglasses while they borrow the tool - and they are more likely to return it. 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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    15 分
  • Resting Heart Rate

    Resting Heart Rate
    2024/09/23
    What is normal for you? What to expect when you track your normal waking heart rate. Timestamps 00:50 This is important as we age. It's a free way to track your physical wellbeing. I found out about it from Harry Mahon, the New Zealand rowing coach. Resting heart rate is important for masters because we are too good at "keeping going". Knowing how well you are is key to how you approach training and to give you confidence. 03:00 What is resting heart rate useful for? In the longer term it's an indicator of your fitness. The lower your resting heart rate the fitter you are. Heart rates are very individual - what's normal for you is not the same as mine. Your readiness to train today. Waking heart rates when tracked regularly show you what number is normal for you. After one week you will see your numbers and what's normal. The resting heart rate can show if you are incubating an illness - viral or bacterial. It shows up in your resting heart rate before you see symptoms. Before you get symptoms your heart is already responding to the illness. This could also be stress, poor sleep or dehydration - it's not always illness. The heart rate jumps up 10 beats per minute when suffering an illness. 07:00 After being sick and wanting to go rowing again, I have gone out when I still have symptoms but find doing a medium intensity workout helps to clear the final symptoms of the virus. The normal pulse precedes this. 08:15 How to find your pulse Two places the side of your neck or the wrist - on the thumb side about 2 cm from the wrist joint - use two fingers to locate it (not your thumb because there's a pulse in your thumb). Take a one minute reading or 30 seconds and double the score. When you start counting, make the first pulse zero and then one, two, three etc. Keep a daily record - use this free daily training diary from our website - to record your training, overnight health and hydration state. https://fastermastersrowing.com/wp-content/uploads/2024/07/Daily-Diary-Recovery-Training-Tracker.pdf 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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    13 分
  • Keep Mobile As We Age

    Keep Mobile As We Age
    2024/09/16
    Flexibility and mobility aide our rowing. What you can do to keep mobility will help your rowing and sculling. Timestamps 01:00 How can we stay mobile as we age? Two mornings after a big workout you wake up feeling stiff, tight and tense in your body. Delayed onset muscle soreness (DOMS) has kicked in. Your body does not feel like it normally does. 01:45 Why mobility is important for rowing Mobility and flexibility are words used interchangeably - but medically they have different meanings. Mobility - ability to move through the full range of motion. The rowing positions we want to be able to achieve. Sit at the finish with good poise, no slump in your lower back and pressure on your feet. Rock forwards with a pelvic tilt so your shoulders are sternwards of your hips. Roll up the slide to full compression with shins vertical, arms wide and is your body able to take the strain of the load from the oars in the water, Flexibility - ability to stretch your muscles, tendons and ligaments. IT is possible to be mobile without being flexible. 03:00 How mobile are you now? Webinar Functional Movement Assessment - how does your body move to achieve a particular position. This free webinar can be watched on demand from this link. https://fastermastersrowing.com/member-register/functional-movement-assessment/ 10 Screening Exercise Tests Where is your ability on 10 screening exercises? The ebook (free download) sets out the main positions for rowing and sculling. All are useful for you to work out if you can get into the positions for the stroke cycle. The webinar discusses ways to improve your score on the tests. Rowing with compromises affects many masters rowers. The webinar shows you stretches to help you change your body to improve your screening exercise results. These exercises are useful if you want to make a change in your body. 06:00 Changing your body takes time and regular practice Muscles, tendons and ligaments take time to change, to lengthen and to strengthen. Old injuries or health issues affect our body postures. Setting up a rowing boat to suit each person's physical mobility is another article - link below. https://fastermastersrowing.com/adapting-rowing-rigging-for-masters-physiology/ Getting more flexible is something we should all be able to do with regular practice. Morning ritual while brushing my teeth, I stretch my adductors. A challenge for you - improve one or two of your screening tests. 08:00 Coaches can use the tests to screen crews. Find out whether they can get into the positions you are trying to coach. If athletes cannot get into the positions, you will find it harder to teach technique. Skill stretch for masters who splay the knees out sideways as you roll up the slide. If you do not have the strength to hold legs parallel. Hold both fists together between your knees and use your legs to squeeze your fists gently. This strengthens the muscles on the outside of your legs and may help to keep your legs parallel. Find out if your body is mobile and can get into the rowing positions and watch the Functional Movement Assessment free webinar. . https://fastermastersrowing.com/member-register/functional-movement-assessment/ 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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    12 分

あらすじ・解説

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.
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