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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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  • Repeat workouts to build skill

    Repeat workouts to build skill
    2026/06/11
    Repeating workouts to improve your skill at doing them - how to sharpen into the piece, count down, ways to swap with bow four. How not to waste strokes and ways to start on the right stroke rate. Execution quality is a performance variable in its own right. Timestamps 01:00 Execution quality matters What do you think is happening when you do a workout? Execution skill improves with repetition. There are repeating workouts in any training program - this builds fitness and your ability to do that practice. The second time you do a workout, you know what it feels like, how to make your effort work consistently across the whole piece. This is performance-relevant knowledge. Poor execution comes from wasted strokes at the start of the piece, being at the wrong stroke rate, the wrong pressure, taking 5 strokes to get to the specified stroke rate. This affects your pacing (too hard or too light) and also changeovers (steps up in rate for example). Your physiological adaptation needs to be as good as it possibly can be. Over a season there is a compounding effect of successful physiological response to training stimulus. 03:45 Use a countdown Get into the work and don't waste your approach. For a 20 stroke firm / 10 light piece. All the 20 firm need to be at the right stroke rate and intensity. Use the last few light pressure strokes to build pressure and rate. By counting down into the work piece so each stroke builds to the stroke #1 rate and pressure. Have in your mind the target stroke rate - what does SR 24 feel like? Build your familiarity without needing a stroke coach to count rating. 06:30 Build in the right order First add pressure before adding rate. Rate without pressure leaves you "spinning" especially at rates over 24. Call "Going up in 3 -2 1 - GO" or "Going up, on the next stroke [wait one stroke] now". Our cox calls "Build pressure now'; two strokes pass then 'Rate up now'. At rates below 25 it's easy to hit the rate just using increased pressure - it is harder at rates from 26 and above to get the rate - you have to be more deliberate building the pressure then the rate. Start a change like that at the correct place in the stroke cycle. Make these changes at the catch. The pressure change starts at the catch; stroke rate changes begin at the catch. To do this effectively, athletes must know they are making a change half a stroke cycle in advance of the change. Call the change at the FINISH. This gives them advance warning of the change. There are changes which happen at the finish like stepping down in stroke rate or a rhythm call and these must be called at the catch. Be half a stroke ahead of time if you give the calls. Listen to when the cox or the caller made the call to change. Your goal for the workout is to execute more and more successfully.
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    12 分
  • Erg hacks

    Erg hacks
    2026/06/05
    Three fixes for your indoor rowing technique faults. Timestamps 01:00 The unforgiving erg Interrupt the fault before it becomes a habit. Foot connection gets lost at the finish as your toes come away from the footstretcher. When you lose connection you aren't moving the boat forwards, same on the erg because the feet are the only connection to the boat. Take a $10 bank note and put it under the toes of the athlete - if they lose foot connection at the end of the drive, the money falls to the ground. Have a bet with your athlete - they can keep the money if it's still under their toes. The whole of the sole of your foot needs to stay pushing on the footstretcher at the finish. Try it separately for both feet. 04:00 Catch position Avoid over-compressing at the catch with knees going over your toes. Take a bungee cord or some electrical tape and wrap it around the rail so the seat wheel butts up to it at the correct catch position. The athlete will feel the wheels rolling over the tape - it acts as a gentle physical reminder to stop at the catch position. Check your catch position first using a mirror or a photo - get your shins vertical. Do some steady rowing to learn where your new compression limit is. 06:00 Slide control If you tend to pause at the catch, try this. On the erg the rail slopes downwards towards the footstretcher. Lift up the front leg of the rowing machine by 10-15 cms. Use a crate, an aerobics step or a big book. The incline means it's harder to rush forwards. Note if your catch alters when you change direction with the front leg raised. Gravity will tend to make you want to roll backwards away from the flywheel.
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    11 分
  • Sculling Rowing Hacks

    Sculling Rowing Hacks
    2026/05/24
    Three cheap and simple hacks to help your sculling. Small clever fixes to real problems that scullers deal with all the time. One for your head, your wrists and your blade depth. Timestamps 01:00 Sculling Hacks for self-coaching Sculling technique faults are very subtle and you can't always feel them from inside the boat. These three hacks move that feedback from external to the boat (from your coach) to inside (you can feel changes yourself and can act on them). 01:50 Hat brim position If you move your head during the stroke, this is the hack for you. Ideally you want your head to be in line with your spine during the stroke and to stay in line when you swing your body back/forwards. The head is heavy - 15 lbs or 7 kg. Wear a cap with a stiff brim so that you can see the horizon from under the cap brim. The horizon is always horizontal - pick a single point to watch (a tree, a house, the back of the head of the person in front). Keep an eye on the horizon point while you row - this will give you clues about how your head moves. 05:30 Wrist tape When feathering in sculling you want to use your fingers and not your wrist. Take a piece of tape from your forearm across your wrist towards your knuckles - masking tape / electrical tape / micropore are all suitable. If you move your wrist it will pull on your arm hairs and serve as a reminder. As a rule of thumb tape 20 minutes before you start rowing - this gives time for the adhesive to bond with your skin. 07:30 Shaft tape A hack for those whose oar spoons go too shallow, too deep or corrugate through the stroke. Tape the oar so that when the oar is sitting in the water at the correct depth, you can just see white tape on the oar shaft. How to position the tape - sit in the boat with it level and put the oar, squared, into the water carefully so you don't get the shaft wet. Let go of the handles and the blade will naturally sit at the correct depth. The blade will tend to sit 1 cm above the water surface (this gets covered up when you are rowing as you push a mound of water in front of the spoon). Track where the shaft gets wet and that's where you put the white tape. Measure the distance from the spoon insertion point and you can then put tape on other oars at the same place. As you row, the white tape is then above the water surface while you are rowing - adjust your handle height so that the tape stays visible.
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    12 分
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