『RowingChat』のカバーアート

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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  • Build a coaching system around you

    Build a coaching system around you
    2026/10/23
    How to blend your individual progress with the coaching resources (virtual and in person) available to you. How can I do each part better, not how can I do more. Timestamps 01:00 Coach each athlete better When you do not have a coach with you all the time you will be self-coaching or doing peer-to-peer coaching. Key is not how to do more but to have a pathway (not just this pathway). The training program shows what to do today; the pathway shows you what comes next so you see your own progress. 02:45 Rowing pathways Masters are all on an individual pathway. You need to know where you are on the journey and what comes next. Your training program is part of a training block of 2-5 months during which you have a specific end goal which may be a race. Base training is happening now with fitness, endurance and robust technique to set you up for 2027. This involves low rate endurance and so you have plenty of time each stroke to think and check that your technique is having the effect you want each stroke. Athletes who tend to zone out - this doesn't serve you well. You will slip off the rowing pattern you should be working to improve. The Faster Masters Rowing training program has notes below each workout which are detailed and explicit. In there are goals to set yourself for your skill, strength and capability. How to gauge your progress - our program structure includes repeated workouts - so you can learn the workout and note your progress from the previous time you did it. They may include a technical focus, a drill or skill with a reference video you can watch that shows you how to do it correctly and points you to things which may be going wrong that you hadn't noticed. This is the advantage of working with an experienced coach. 06:30 Usable feedback - Ask your coach what is my one thing I need to learn or achieve for this training block? A singular focus allows you to sharpen your mind. On the website is the rowing skills ladder with beginner, intermediate and advanced skills for you to self-assess. https://fastermastersrowing.com/the-rowing-skills-ladder/ Find what you need to learn next. - Build your own rowing library of information, videos, ideas, concepts you can use. Review and re-watch webinars from the Faster Masters Rowing learning portal. - Research into motor learning that shows that learners who choose when to get their feedback tend to learn better. Get feedback and be open minded (not judgemental) about it. - Technique feedback is best gained using a model of rowing in your mind. How do I want to look? Use video of yourself 3-5 strokes at low rate and firm pressure. Compare your video to the model and ask what is actually happening compared to what I am feeling. Develop your rowing "eye". - Does your coach explain things in a way that makes sense to you? If it doesn't work, ask them to explain differently or ask someone else. Or pivot and look at "where do we go from here?". - Tell your coach your goals. In the context of your crew, training group and club. That will help them to give you what you need. 10:30 Build a coaching system around you Find what you need and locate the gaps. Always be ready to go back to the beginning of the stroke cycle and re-learn each part over again.
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    12 分
  • Pivot! When things go wrong

    Pivot! When things go wrong
    2026/10/12
    Why the rowers, crews and clubs that cope best are not the ones where nothing goes wrong. They are the ones that can change direction when the plan falls apart. Resilience isn't powering through with brute force, it's the ability to adapt to try a different approach and let go of what's not working (in the boat, the crew, the club). Same question every time - What's our next move from here? Timestamps 01:15 When Ross from friends gets a couch The perfect picture of life when the obstacles are bigger and the path isn't straight. In rowing we get situations where a pivot is needed. Ross was right you do need to have the ability to pivot. 02:30 Technique pivots In technique you find the coaching approach isn't working - trying harder may just create tension, stress and no improvement. The pivot is to change the approach not the effort. Have a different cue (aural not verbal) or body position which is a different way to achieve the change. Try video, try it on the erg, in the single, slower / faster. All these approaches enable you to make a change by thinking about a pivot to a different way to do it. 04:00 Finding a crew You want to get a group together to do something - it often doesn't work. It can be hard to break into a group which appears to be already sorted. Don't wait for the "perfect" lineup - think about changing the approach instead. Row with the crew you've got - cut an eight into a four, have a regular list of alternates/substitutes who can come at late notice. We often suggest building your own crew rather than trying to break into an existing crew. Ask new joiners to try rowing a quad on a Wednesday. Look at the Learn to Row graduates and pick out a few who might be able to join you. "super stars" may get invited to join the fast crowd but most of us don't get selected like that. Be available to be the regular substitutes when the fast crowd crew needs an extra person. This can lead to the two crews blending and helping each other out - it builds trust. 07:30 In the Club Things break - often just before an important regatta. Or the club has no money to do what you want to do. Your pivot could be to start with what you have. Can you borrow or share a boat? Could you run a club repair day and invite the local boat builder to show you how to do repairs on site? Ask if someone has tools who could lead a working bee to fix up the club house - simple things that don't require a lot of expertise. Other fundraising ideas can come from other sports - would a group watch party for a coaching video be fun? Sell food at the same time. when things don't go to plan, shouting Pivot louder is not a solution. Keep asking the same question "what is our next move from here?". Listen to the quiet people - the introverts - they often have good ideas and get shouted down by the loud folks. These things compound and that can become the "new normal" for your club.
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    11 分
  • Rowing is a Triple Extension Sport

    Rowing is a Triple Extension Sport
    2026/10/04
    Hip extension is dominated by the three muscle groups - hamstrings, glutes and paraspinals. Get the timing right, your back becomes the connector between them. Timestamps 01:15 The power phase takes less than a second to do. The legs, back and arms deliver the power and part way through, the back changes its job. Triple extension means three joints opening together. Starts with pushing onto the feet and quads work to straighten your knees. The hip extension uses hamstrings and glutes to activate and throughout the paraspinal muscles keep your trunk firm. 03:00 The hand off The hip hinges twice each stroke - once on the power phase and once on the recovery. When you hinge on the recovery the spine is neutral - it's not actively working the muscles. But on the drive phase the same hinge action opens up the back angle. In the drive phase there is a 'hand off' between the legs and back muscles. Classic rowing technique suggests using the back swing after the legs are 50% used up. This is when the back changes its job. As the legs start the drive your back is holding its leaning forward angle as part of the kinetic chain linkage. The back starts to be part of the hip hinge activation at this point. Your glutes are the hinge joining back to legs and learning how to activate the glutes is difficult. You need to learn this. One way to do this is to clench your butt muscles. The back's job is to continue the acceleration through the water that the legs have begun. 08:00 You can only use each body part once per stroke. If you take the catch by partially using your arms, that muscle is not available to use at the end of the stroke in the arm draw. Similarly, if you use your back to place the oar in the water at the catch, you have less back to use later in the power phase, because you've used it up already. This limits the potential of your stroke. https://fastermastersrowing.com/what-your-puddles-are-telling-you/ 10:00 Fast boats vs slow boats The back movement is not the same in big, faster boats. The boat moves faster through the water and so your leg drive finishes sooner and the timing of the back swing starting is also earlier. Feel the difference by experimenting with your back timing - watch your puddles to see the effect. To learn this - increase the load while you row so you can feel the muscles working against the increased gearing. 12.30 Back swing only rowing Train your back to do this movement by isolating the back swing - train it on its own. Tighten your glutes as you rock forward, start the stroke and move your back more dynamically. https://fastermastersrowing.com/member-register/drills/ The drills compendium has a drill to teach this and a video explainer. As you add in more body parts (arms, legs) the oar must continue to accelerate through the water. Keep the back swing active and dynamic as you add in more body parts.
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    16 分
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