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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
  • The Psychology Of Chasing Splits

    The Psychology Of Chasing Splits
    2024/09/09
    Do you have a split to aim for during workouts? What to do if you don't hit your rowing 500m split and does this matter? Timestamps 01:00 Psychology of chasing 500m splits on the erg and on the water? Is it beneficial for masters rowing training. 03:45 Before rowing electronics the best way to find out your boat speed was to work on a measured marked distance on your river or lake. Repeating the distance and comparing boat speeds helped to work out your improvements. Splits are a useful tool The advent of splits enabled comparability between workouts and also use on the indoor rowing machine. Concept2 erg splits are comparable to heavyweight men 4- times on water. 05:30 Splits as a comparable tool but your split does NOT equal your training zone. The physiology of how coaches write programs to achieve key athlete outcomes. Training each physiological system helps you improve. As we age our base fitness is generally more sustained (we don't lose it fast). Our absolute strength declines with age and our ability to rate high and train our anaerobic system can be more challenging. Doing testing allows you to set up training zones aligned to your physiology. The same training program can't be applied to men and women of different ages e.g. 40 to 65 years old. They cannot do the same workouts - not physically capable. Know your own training zones so you can adapt the program to suit you. In a club with diverse members, you may find that the program is too hard or too easy for you. You may find recovery is insufficient. These symptoms are caused by a one-size-fits-all training program for masters rowing. Come to Faster Masters Rowing and use our program where you can interpret the program and adapt it to suit you. Buy the testing protocols - Faster Five. https://fastermastersrowing.com/member-register/faster-five/ 09:00 Athletic benefits of training to splits Re-testing yourself regularly allows you to measure progress and then adjust your training zones to match your new physical fitness. Use tools mindfully. It's fun to look at a number and to try to beat it - this is motivating. But moving into an adjacent training zone as a result of beating the number will negatively impact your future performance. 10:30 You can choose to focus on a split that is attuned to your body or not. The program you are following was written with a goal in mind. You aren't supporting your coaches' goals if you do not follow the program. Following the wrong split is a good example of not doing the program.
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    12 分
  • The Right Boats To Suit Your Athletes Needs

    The Right Boats To Suit Your Athletes Needs
    2024/09/02
    Getting the correct range of boat types and boat weights to suit your club group is important. What to look for, how to assess your fleet and plan for the future. Timestamps 01:00 Boats to suit athletes Review the stock of boats and equipment in your club and how they align with the needs of your athletes. We realised we needed to workout if our boat fleet matched the masters group needs. Assess the weight class of boat to the athlete weights in your group. 03:00 What weight class was your boat designed for? Look for the manufacturer's plate - often in the bow or the front of the stroke's foot well. It shows the design hull type, year of manufacture and the average weight of athlete it's designed for. Club asset registers list all the boats in the club ownership. We added the information about the boat design weight. 04:30 List all the boats in each boat class that you own (8, 4s, 2s and 1x) and classify them to the athlete weight they are designed for. Broadly we chose 3 categories - light weight boats (under 70kg), mid-weight boats (70-85kg) and heavy weight boats ( over 85kg). Our list included boat name, age of boat, weight class of boat and whether lightweight, mid-weight or heavyweight. We added in how old the boat was and whether it was due for retirement. It was then clear where to skew of boats matched our athlete weights. 06:00 Boat gap analysis Have we got one boat in each weight class? Which are the most popular boats which athletes like to row? This shows you where you are short of boats by boat class and boat weight to align with what your group needs, frequency of boat use per week/month, and which boats your masters want to row. This is not static, it changes each year as membership and priorities change. This information was then put into the prioritisation for refurbishing boats, fund raising for new boats and spare parts / minor repairs list (consumables e.g. shoes, slides, gates). 08:00 Set out a 3-4 year programme to get your boat fleet more aligned with your group needs. 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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    10 分
  • Masters Rowing At London Rowing Club

    Masters Rowing At London Rowing Club
    2024/08/20
    London RC won the British Masters Championships Victor Ludorum prize in 2024. We talk to coach and captain James Sexton-Barrow about their approach to training, racing and organising their masters squad. Timestamps 01:00 The plan to win the trophy began with a tracking spreadsheet. 02:30 The common goal for masters at London Rowing Club - it's a very big club membership with 100-120 rowers. The vision to win the trophy started after the 2023 event. The rowing sub-committee set the goal in January. 05:00 There are many sub-groups within the masters membership with their own objectives. A kick-off meeting brought everyone together. The club's founding was about winning at Henley Royal Regatta. We can all do this and get our photo on the wall next year. 07:00 Challenges overcome We have a limit to number of boats and trailer space - the logistical challenge was addressed early. Also members expectations were managed as all fours had to also be quads to save trailer space. [The regatta does sweep one day and sculling the next.] Shared goals meant members had to do well in lots of events across a broad base of individuals. Time was allocated to crew boats and balanced against individual goals for the collective goal. 11:00 The members age from masters A but the youngest category race offered in BMRC is B. Crews had to be averaged out to accommodate younger members. Ages from 28 to early 70s took part. Everyone was happy to mix-and-match. Most people did 3 races over the weekend. Most crews were in championship age group racing, a few did intermediate category events. 15:15 What next? Henley Masters Regatta and next year the Banyoles World Rowing Masters Championships is a future focus. We would like to retain the trophy in 2025 too. 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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    18 分
  • Masters Rowing In The Netherlands

    Masters Rowing In The Netherlands
    2024/08/08
    Learn about what it's like to row in the Netherlands from the Royal Dutch Rowing Federation Chair, Seada van den Herik. Timestamps 01:00 Seada was an international rower prior to Atlanta 1996. She organised the Junior and U23 Championships in the Netherlands before moving into more administration leadership roles. 02:30 There are about 100 masters clubs in the Netherlands. The network is very strong from age 27 upwards including "mid-week" masters groups. There is also erg rowing and coastal masters groups. A solid, enthusiastic, self-organising group of masters. 04:00 The annual calendar. The Head of the River Amstel and the Heineken Regatta in Amsterdam both in March. There are other long distance races of 5-7km and some marathon rowing events. Recreational tours (20-30) happen each year. There are active mid week rowers who organise to row at each others' clubs too. 07:00 Innovations in masters rowing include collaborations with the German and Belgian federations co-ordinate joint "wander-rudern" touring events. A recent change in masters age categories was made to encourage student rowers to stay on in the sport after they stop studying. It is a pre-masters field from age 20-30. The race rules changed so the Masters A category is an average of 27 - this allows younger rowers to take part. It gives space for ex-students to grow into masters. 10:30 Adult novice rowing in the Netherlands There are a lot of rowers joining aged 45 plus - people looking for a new sport join general clubs. They stay in the sport for 30-40 years. The Board now includes a novice master, Eric, to bring diversity to their group so they can understand the driving force for why adults start rowing. 13:00 Camps - the Touring Committee organise tours internationally (local and in UK, Germany and France). Masters want to keep on learning and developing and they see businesses offering clinics and camps for masters. 14:30 Future Plans There are 5 committees for masters - the Masters (international); Mid-Week; Marathon; Recreational; and the Touring committee. The recreational group want to both have fun, be healthy and to progress and be challenged. There will be a focus on how to promote offerings for masters recreational rowers. There will also be a new focus on coastal and erg rowing for masters. The ambitions are of the clubs and rowers, not the Federation - we stimulate their ambitions and exchange of information within clubs so we are the beating heart of the sport.The self-organisation of the network is great with super organisers and volunteers.
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    19 分
  • Masters Rowing in Great Britain

    Masters Rowing in Great Britain
    2024/08/01
    Meet Digger Barnes, he is on the Masters Rowing Commission for British Rowing. 01:00 Masters rowing clubs in UK - they tend to be run by masters rowers around the country. The opportunity for anybody to join and learn to row. Digger started at age 45. That's the really good thing about rowing. 03:15 Major regattas and events in Great Britain The British Masters Championships in May - has 2 categories - the masters age group or the intermediate event. The Henley Masters Regatta is in July - run in 2 lanes. Head racing in the winter includes the Vesta Veterans Head of the River in eights during March run on the Thames in London. 05:30 Innovations in masters rowing The connectivity between masters groups is changing since covid. Now the group is pre-planned lineups before going out rowing. All racing is done on points so there is no longer a 'novice' category. There is still age group racing and the points mean they select crews of similar points in separate races when enough enter. In head races the higher point people start at the front of the race. 09:30 Future plans to develop masters rowing The British Masters Champs evolves every year. Time handicaps may get updated to become different for men and women in future to ensure fairer racing. 11:00 Adult novices 80% of clubs are volunteer run and his club has a waiting list for over 100 people wanting to learn to row and the majority are masters. Until we find enough volunteers to help them, we can't take on many novices. It's important not to disappoint them through the first 12 months of their membership. British Rowing does not have a masters strategy or a masters pathway. We have to do what we can locally, the federation won't be helping masters novices. When Digger learned to row in a 10 week beginners course and he knew he couldn't row well after that. He doesn't want others to have the same experience. 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