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

Up your intensity

The very first episode of the Irish Rowing Podcast, hosted by Niamh Hayes who looks at the latest news and events around the sport of rowing in Ireland.

Thank you to our sponsors, https://pryglrowing.com/

Meet Niamh Hayes, the host of Irish Rowing Podcast. Hear her background, how she got into rowing and how this podcast came about.

Hear the latest news within the sport of rowing in Ireland.
https://www.rowingireland.ie/
http://www.greenblades.ie/

Hear some of the upcoming events within the world of rowing in Ireland.
http://www.iirc.ie/
https://rowfit.ie/

Irish Rowing Podcast Episode One

Part of the RowingChat network and the 5,700-member Masters Rowing International group on Facebook. You can subscribe on our website www.rowing.chat to receive notification of upcoming shows or send in news tips, and listen to other shows in the network wherever you get your podcasts.

Strength Coach Roundtable: Joy of Sculling Conference Recap (Ep. 15)

Marlene Royle and Rebecca Caroe set out their priorities for February training for masters rowers.

Sponsors - this podcast would not be possible without our advertisers.  Please visit their websites and buy their products. https://rowing.chat/sponsors/
Prygl Rowing Camps - 2 events in July and August ideal prep for FISA World Masters
https://pryglrowing.com/rowingchat
12 Week Head Race Training Program for HORR, Vets Head, Heineken Cup, WEHORR
https://fastermastersrowing.com/courses/head-racing-12-week-program/ 

Timestamps to the show
04:00 What's in the February Faster Masters training subscription programme?
06:30 Motivation in the winter months.  Atomic Habits how to build good habits and break bad ones https://jamesclear.com/habits
Track your training.  
Give yourself rewards.
If you miss a day.....don't miss another  one.
16:00 Planning a rowing training camp.  Camp goals - training / technique / crew selection.  NOT all three.
18:25 Invite a guest coach to your camp
29:00 Dressing for winter training.  Hats - keep your head and feet warm.  Pogies or knit your own mittens.
Have an eye to local rules about training temperatures and wind chill.
Hand warmers - Rebecca favors shooting mitts 
https://nurseysheepskin.co.uk/products/sheepskin-sporting-mitts

February 2020 Faster Masters Rowing Radio

Our exclusive interview with the legendary and inspiring Anita DeFrantz at the USRowing Convention kicks off our celebration of Black History Month. Plus, we’ll have a roundup of the week’s juiciest news in the rowing world. #RRUSAReflection

Ready, Row! USA #62: Black History Month Kickoff

Michael from Chicago Rowing joins me to discuss how AWESOME the gay Games are and what the realities of LGBTQ+ athletes still deal with. This humbling episode really shows us how federations still don't know how to "deal with" certain issues (this was fascinating!), how creative clubs are getting to recruit and include minorities and LGBTQ+ athletes, and SO much more! 

Gay and Lesbian Rowing Foundation: 
https://www.glrf.info/glrfcentral/

Stonewall Regatta:
https://www.stonewallregatta.org/

Gay Games:
https://gaygames.org/

The Candid Cox Cast: Realities of LGBTQ+ & Rowing (Michael Toutloff)

Rower, author, & speaker Arshay Cooper joins me to talk about how a group of all-black high schoolers in a rough area see a boat on campus one day and against all odds, become unlikely teammates that learn to trust and work as a very different kind of crew. Arshay's infectious energy and stories about finding his voice through rowing with athletes from many rival gangs is a do-not-miss story that made it to the cover of the newspapers and garnered attention from around the world!

Arshay's book "A Beautiful Thing" releases June 30!

Arshay Cooper Instagram: @arshaycooper

Whitney's Instagram: @IronWillWhit & @TheCandidCox

The Candid Cox Cast: Arshay Cooper's Most Beautiful Thing

Marlene and Rebecca discussed 
Timestamps
03:00 Rethinking the Olympics - what’s the purpose of it?  Striving to achieve the highest potential you can.
Dame Katherine Grainger on rethinking the Olympics
https://open.spotify.com/episode/1VG3FAbAVWZsUIYKqBbFFn?si=efZQWup1TNa2sc8iRY1sLQ
07:50 The Economist asks if electronic sports should be included in the Olympics
https://www.economist.com/leaders/2020/06/27/why-the-next-olympics-should-include-fortnite
16:15 Volker Nolte on the Olympics
https://rowing.chat/volker-nolte/
21:00 Sculling to lose weight. Obviously this year it is not possible for sweep masters teams to get on the water. So I have taken up sculling, is three times a week sufficient for weight loss?
How many times a week were you sweep rowing? Number of calories you need for weight maintenance how to calculate for your body weight.
26:00 July’s Faster Masters program - technique module backing into the catch drill which builds on the erg suspension drill from last month.  Performance module is Quick Boat Set Up for shared boats and the Bonus is a rigging challenge.
34:00 Elizabeth Bugert asked Does anyone know if you can connect a Garmin watch and Speedcoach on the same HR strap?  If yes, which straps would you recommend?
Garmin Vivofit https://amzn.to/3i2wLKe
Garmin Foreunner 935 https://amzn.to/3idgYZc
NK Speed coach https://amzn.to/2Cz8efp
Garmin HRM Dual https://amzn.to/2CCyuWd
Wahoo https://amzn.to/38d84X7
Polar H10 https://amzn.to/2VAtGHR
Coxmate GPS https://www.coxmate.com.au/product/coxmate-gps-2/?v=8e3eb2c69a18
43:00 Katherine Gross started a discussion on the Masters Rowing International Facebook Group
What fun/creative/meaningful/random/perfect/legendary name did you give your shell?

Faster Masters Rowing Radio 30 June 2020

Robin Dowell is mainly known as the coach of Swiss World Gold medal winning sculler, Jeannine Gmelin. He talks his journey as a coach from being a nearly-national team athlete from the British World Class Start programme through school, junior and international team coaching.

Timestamps
02:00 My personal journey as a swimmer into rowing as a talent identified athlete.  It’s the coach’s job to make you enjoy it and keep you coming back.  I joined World Class Start thanks to Peter Shakespear.
0800 Understanding what it’s like being around world class people.  They U23s needed a stroke side substitute for their seat racing and I got to go. That was my big break to step up which lead to the 8 for the European Championships.
12:00 Pulling together great coaching role models and experiences.  Henley Royal Regatta is another higher level of performance.
17:00 I tried to win Henley another season in the 4+ including having an infected blister on my hand  You may feel like a wet lettuce…. You’ve always got to bring your best to the race.
22:00 I decided to join Leander Club
25:00 When you find a pairs partner and it goes well it’s good You never want to stop.
28:00 Execute to a high level of proficiency - the fundamentals. We got our performances by repeating a pattern every outing.  Look for www.row.tv for archive footage of Henley Royal.
32:00 Playing “What Ifs” when watching YouTube rowing videos of races.
35:00 Switzerland Head Coach job was advertised after Rio in 2017.  I had 4 athletes show up on the first day.  Centralised training was from Wednesday to Sunday at Sarnen Lake.
43:00 Junior team in GB is more of a manager and education role  In Switzerland it was different - I coached every day.  My core focus was on the athletes.
44:00 Jeannine Gmelin - she asked me what she could to to prepare for my arrival.  Everything builds on the layer before
50:00 Transferable skills from life and other sports.  Ask, use them at the World Championships in Sarasota, FL.  Jeannine won a gold
Contact Robin at www.dowellperformance.com
Instagram @dowellperformance
Twitter @dowellperformance or @robin_dowell

Robin Dowell - Jeannine Gmelin's Coach

A brand new rowing competition just being launched.  Be the first to hear about it from Alix James, President and CEO of Nielsen Kellerman.

Timestamps
1:00 Background in sport - NK founded by Alix's stepfather. 
03:30 NK was the first company to do rowing electronics as a business. Friends with Ted Nash whose crew used a home made amplifier system.  Paul Nielsen fixed it - but suggested he could make a better amplifier. Later added stroke rate and timing.  
04:50 British founder chose the "Cox Box: name which is tongue in cheek from Alix's father who was also a Gilbert and Sullivan fan.
Concept 2 had made the rowing machine but hadn't worked out how to output wattage onto a screen.
06:00 The 500meter split was invented in 1981-82when Dick, Peter and Paul went for a run and were looking for a way to make the rowing machine output meaningful for rowers. It is aligned to the wattage / speed translation for a heavyweight mens 4- boat speed. 
08:30 Many rowing companies date from late 70s -  80s, it's not a coincidence that Title IX exploded the women's rowing programs.
10:30 The Summer Regatta Series. Use The Link Log Book and livestream data to enable anyone to watch worldwide.
https://nksports.com/speedcoach-summer-regatta-series
14:00 The incremental approach to building the functionality - you need a Speedcoach GPS and Training Pack.  The first race is 2,100 meters - modelled on Henley Royal Regatta.  Use the Compete tab on the website to find the details.
22:00 There is a goal to add local rowing courses into future races.  In future filtering in the Log Book will allow age, sex and weight rankings.  They also want to put an out-and-back race option.  They hope to create a standing all-time leader board of events and a directory of rowing courses worldwide with a map of pins.
35:00 Contact Alix info@nkhome.com
or Charlie Biddle cbiddle@nkhome.com with any feedback.

Speedcoach Summer Regatta Series

Dartmouth Lightweight Rowing has been suddenly cut...and they aren't the only ones. Stanford and UConn are also gone. Three athletes from Dartmouth come on to tell us the heartbreaking story about how they found out, what reasons they heard for getting the axe, and what they're doing about it. This story is as frustrating as it is sad. Be sure to follow:

INSTAGRAM: @SaveDartmouthLights

The Candid Cox Cast: Dartmouth Lights are Cut

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.

Up your intensity

Rowing Chat

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