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Rebecca interviews Adrian Cassidy, CEO Founder & Olympic Rowing Coach from Ludum Timestamps to the show 01:00 Adrian's background in rowing - former head coach Rowing Ireland, University of London and now CEO of Ludum 03:30 Ludum - Freedom to Coach What Ludum is - an online platform to collect data and comms to manage your rowing squad. Users include Rowing Australia, Germany's national team, Vesta Rowing Club. It allows you to use Heart Rate and GPS data as well as direct links from Concept2 erg workouts aligned via an app and collected into a single dashboard for the coach to review. 05:30 Ludum started as a hobby project to share training programmes and crew lineups and more and more people asked to try it out. During 2020 it was completely rewritten as an app as well. 07:00 Used by elite rowing programmes as well as clubs, the software is adaptable and flexible to suit different needs. Paul Thompson remarked that when you move to a new club it's "Different place, same problems". Adrian is skilled at creatively solving the limitations of each club's environment. Right behaviours are needed for success in rowing. You get the behaviours you tolerate as a coach. Taking on Ludum and starting to use it is a big cultural thing to change - recording data is not something many people do. 12:15 We introduced Crossy's Corner where Martin Cross interviews top rowing coaches and athletes. He interviewed the Sinkovic Brothers and he was so good at talking to people that I asked him to join the team. https://ludum.com/author/mcross/ 14:00 R5 - The Rowers Conference 2021 This is the 5th event - we realised that there is no education about data in rowing. Jurgen Grobler will be interviewed by Martin Cross next Sunday 24th January 2021 at 3 pm UK time. Register at the link https://rowersconference.com/ Jurgen is the most medalled Olympic coach of modern times and he uniquely gives strength and confidence to athletes. 19:00 Ludum LIVE launches! A new feature set in the Ludum app software is that a coach and watch live as his team trains remotely. Watch the video https://www.youtube.com/watch?v=umv3Wn5709c 29:00 Data in rowing; Why are coaches not confident about data? Data is more than the numbers because a video can be data. The growth in data and people typing numbers into spreadsheets which then isn't used is universal in rowing clubs around the world. 31:00 Data that's useful compared to data that's important is a key concept. For example junior rowers turning up regularly is useful data. An elite programme may be better tracking athlete performance during an outing. It's easy to assume that each athlete did the planned session. But what about those who are ill or injured or those who pull harder than others? They are evidently not doing the same training as the rest of the squad. Using Ludum coaches have insight - and we also support the coach with education and explanations about what the data means and how to interpret it. Data empowers the coach and the athlete. 37:00 Rowing in to the future - what will change? Coaches trust athletes a lot - the sport is coach-driven.The athlete can take control now. During lockdown there will be a bit more individualised training and when groups get back together that will be interesting. Maybe in future the athletes will pick their coach individually and work remotely with them. Athletes need to know in advance what sort of a programme they are stepping into. Funded programmes are often large and competitive. 45:00 Ludum shares expertise and how to's - we look for what people are searching for and we try to answer their questions. Training zones, Monitoring and testing, coaching styles, physiology and more. It's all on the website blog. Contact Adrian Cassidy https://ludum.com/

Marlene and Rebecca welcome 2021 and discuss - plans for 2021 - force curves on the erg Timestamps to the show 01:00 Welcome back after the holidays 06:00 CeCe Aguda's photo was featured in Rowing News. 11:00 Kathleen Heddle RIP - very interesting interview video with Marnie McBean https://www.cbc.ca/sports/olympics/summer/rowing/olympics-kathleen-heddle-dead-at-55-1.5871976?cmp=rss 15:30 Plans for 2021 - what will be happening on Faster Masters this year? We will be raising the price of the Annual subscription on 1 February - it's currently $300 compared to pay monthly which is $468. 21:00 Daily lessons - a new feature inside Faster Masters to check your program quickly 24:00 Your Next Race versus Peak Event - what's the difference when you are training? Choose the right program for your main event this season. It may be during May or August - but races which you do before then won't need to be a peak event (for which you taper). Each race builds your fitness and strength up towards your peak event. The phases of training built into the program lead up to this peak event. 29:00 Force Curves - differences between fixed head and floating head rowing machines. Force curves graphically illustrate how you deliver your power. 32:00 Key points to look for in your force curve. Jagged points indicate slippage in your stroke. You want a bell curve shape - broadly. How high is it? How long is your curve? The Force curve analysis is our bonus in this Month's Faster Masters program.

Steven Dowd became quadriplegic in 2016 in a cycling accident. Since then he’s taken on and beaten some remarkable challenges. The latest is the EnduRow Challenge. https://www.endurowchallenge.com/ He now has a bold, ambitious plan for a rowing challenge in 2021. With building a global community at it’s heart, the EnduRow Challenge will be the World’s biggest, fully inclusive, live, static-rowing charity event encouraging participation from able-bodied and adapted men, women and kids globally. Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI Timestamps 02:30 My personal story in rowing - June 2016 training for Bike London 05:00 Wings for Life Charity whose goal is to find a cure for spinal chord paralysis 09:40 Promise to my wife - I'm a pair of eyes on a pillow and 2 days after surgery in 200 days I'd walk again. Bold, ambitious, and aligned to Christmas. 13:00 After my first big win the next day I needed another goal. Creating challenges for myself. Get back on the bike was my next 200 day challenge. Using the Zwift virtual environment. 18:40 I saw the value of challenges and how to use them for others. I started to create challenges following Ed Jackson who climbed Everest at home up his stairs. We raised £50,000 and I did 12 hours a day for 3 and a half days. 21:30 A journalist asked me What next? I said I fancy a rowing challenge. 22:30 EnduRow Challenge we are all "suffering simultaneously" because of Covid and so we will do a 4 hour erg simultaneously on Feb 6h at 3 pm UK time. The Goal is to have 10,000 people raising £100 each. 26:00 Community using rowing it's a collegiate, passionate thread that runs through the sport. There aren't a lot of "me" in the rowing community. 29:00 Why challenges are a toolkit people can use themselves. Approach challenges with a clear definition. There is no hierarchy in a challenge, it's yours. 9 tools behind each letter C - choose to respond effectively H - help others help you. Facilitate their help A - accept the situation now - the power to move forwards L - learn through trial and error L - leverage all your resources - people, time and money E - engage. Get in the driver's seat in your life N - never quit. Different from stopping - but giving up is different. G - grow through goal setting and set others as you go. E - ease up and accept you aren't always top of your game. 37:00 I want to build new people into rowing. You can get pro tips and video from Dr August Leming on psychology on the EnduRow website. https://www.endurowchallenge.com/training Contact Steven at www.stevendowd.com

Marlene and Rebecca discuss - Goodbye to all that - Review of the year & forward plans Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI Timestamps to the show 02:00 Head of the Fish trophy 07:00 Rowing From 2020 Virtual Regatta - enter by 3 January on Regatta Central 09:00 Review of the year. We went weekly during Lockdown. Marlene's favorite topic - setting up a home gym. It's important to keep up strength training twice a week. TRX straps and kettle bells, physio ball, elastic bands. https://fastermastersrowing.com/the-perfect-home-rowing-gym/ Free training program for home rowing during Covid19 lockdown https://fastermastersrowing.com/register/home-rowing-training-during-covid-19/ 12:00 Rebecca's favourite topic - hip mobility for masters - a regular reminder of what to do. How to improve rock over and getting the handle past your knees. Separate stable body from moving up the slide. https://fastermastersrowing.com/hip-mobility-for-masters/ 15:00 What's coming up for Faster Masters? During the past year we have added 3x subscribers to the podcast and 2x the number of customers for our training programs. Positive things which happened to our listeners this year. 18:00 Recovery is as important as training. After the workout you recover and adapt to the load. This is the OTHER training category (recovery) you get into shape after the workout. 20:00 Resilience - do the things to manage stress levels. Sleep and eating right matters. 22:00 Curling my toes reduced stability in the boat. 24:00 Virtual races and the ability to practice mental training. Stay in touch with challenges will help regular competitors. 27:00 Look around to check where the rock island is. 32:00 Electing a team captain for masters. Liaison between the athletes and the coach. What do they do? Outings, lineups, safety tests, regattas? First define the job. Our next podcast episode will be on 14th January 2021. See you all on the other side.

Rebecca and Marlene discuss - The difference between exercising and training - Keeping balanced as a single sculler Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI Timestamps to the show 01:00 Welcome. Marlene was teaching at the US Rowing Convention on Training for Life. She covered the effects of ageing on your rowing practice and keeping consistent training. 07:00 There’s a new Royle Row website http://roylerow.com/ it includes a link to the Newsletter archive in the footer 09:00 Exercising versus Training. What’s the difference? Training does not go inside exercise. You can do WOTD and that’s exercise. But it has not relation to what you did last week and plan for tomorrow. 11:00 Training - there is a goal. When you are training there’s a system. Each session contributes to the period of training. The Faster 5 sits under the training umbrellas. We do the thinking for you. Train effectively. Challenging but do-able. 18:00 How to stay balanced as a single sculler. Balance and stability matter. balance is the narrow width of the hull. Stability is a wider platform - keeping the riggers level. You have to know where your body weight is and stay symmetrical. How are you sitting on your seat? Footstretchers? Head? Sit at the release, blades square - weight over the handles. Do the tapping drill. Level riggers equal a balanced hull. 22:30 Stability is within your control. Your hands, downward pressure on the handles while the oars are out of the water. Staying stable takes your core and your handle height consciousness. Left hand to the stern of the right hand. Faster 5 Bladework ebook (on our website). Watch videos of Thomas Lange sculling in rough water. https://fastermastersrowing.com/faster-five/ 28:30 Keep steady in the body - equals being quiet. Adjust on the handle. This skill enables us to row with oars off the water. 32:30 Staying emotionally balanced in the 1x. This is “type 2 fun” - you do it and afterwards it feels great. But you’re afraid beforehand. Mix it up with a crew boat sometimes. Be clear what your focus is - what you’re working on. Train in g1x but also in a group as a pack single sculls outing. Go to a camp and join other rowers for fun, especially if you train alone. 42:00 Personal body maintenance. Rebecca went to her osteopath for a “loosener” body massage and realignment before the holidays.

Author of The Long Win, Cath is challenging our approach to success. A multi-Olympian and world medalist, she asks what does winning mean? How "winning" holds us back And presents a new approach to winning Buy Cath's book https://amzn.to/2IPCKVT Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI Timestamps to the show 03:00 Background in rowing - 2 Boat Races, 3 Olympics but she was categorised as not a sporty girl at school. 07:00 I was envious of the camaraderie the sporting girls had in the novice boat and decided to give it a try. This gave me the freedom to opt in it was liberating. Rowing is collaborative from the start 12:30 The Long Win book - my own reckoning as an Olympic rower. The culture of rowing and the love of the sport got me on the path to GB trials. This was about to get serious. 15:00 I tried to be the toughest. It didn't help me to be fast in a rowing boat. Sydney was a disaster when we came 9th. Sports psychology was about the performance mindset and this helped me. Diplomatic work is all about how you see success. Can we all gain? Binary win/lose never works. 19:30 How did you feel when you crossed the line? Second is the first "loser" position. 22:45 What can sport for all take from the Long Win? Participation and medals need to be connected more. We make false separations. We have an obsession with spotting talent. It's about connection, life skills as well. 25:30 What are the stories about YOUR club which you want telling? 28:30 Rowing can be a beacon in the community. Different groups - social challenges of obesity and mental health. We should be ambitious - broaden the framework for health and sport. 31:00 Lessons for how we teach coaches. The learning pathway for coaches should be ongoing. It's isolating - the mantra of 1 coach to 1 crew is not inviolate, team coaching, peer coaching are possible. The macho narrative. Creating an ongoing pathway learning to develop the environment into which athletes come. More autonomy and success criteria beyond medals. 36:30 Peer coaching - a competitive classroom does not help learning. We set up unhelpful competition against our peers. Alfie Kohn criticises education. https://www.alfiekohn.org/ 39:00 What is the purpose of school rowing? What lessons can we learn. Is it about setting you up for a healthy life or winning at Henley? How to measure success? How many of your class still row 10 years later? How many people are we losing from the sport? 44:00 Broaden the success criteria - situate it with other things. Pupils setting up activity clubs, teaching nutrition to the rest of the school. Your responsibility as an athlete. Discipline, healthy life and a platform. 48:00 The challenging conversation - how to start it with your club committee? We have a sense of review and improvement. Enable the ongoing conversation. It's not a threat to the status quo. People really need to be heard and feel they are totally understood. A good place to start. There's a kernel of truth in every perspective. The Long Now Foundation debates are worth watching. The aim is to understand both views. 54:30 The leader facilitating the great ideas - rather than having all the answers. 57:00 Cath's Rowing Tale about her trip to Galway to race. Buy Cath's book https://amzn.to/2IPCKVT

Marlene and Rebecca tackle - exercises to improve finger and forearm strength - how to build aerobic base while training for the CrashBs Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI Timestamps to the show 04:00 Marlene is presenting at the US Rowing Convention on Training for Life 10:20 Exercises for fingers and forearm strength. Things to get right first - handle grip size - get the correct size for your hands - Initiate the turning movement don't turn the full 90 degrees as you square and feather. If you get to 45 degrees, the oar will continue to turn under gravity - 3 With your fingers make sure the back of your hand and wrist never falls underneath the handle. Because you need downward pressure on the handle to help roll the oar - Check your boat set-up. Are you able to achieve the correct static positions at the finish? 15:00 Curling the fingers and knuckles exercise. Your extensor muscles aren't strong. Flexor muscles are 4-6 times stronger. They are meant to grip and so get worked more than extensors. Elastic band for strengthening the intrinsic muscles in your hand. Wrist strength - take a small weight in your hand. It's important to stabilise your forearm. Hold your wrist over the end of a table and flex up and down and side to side. String on a dowel rod - roll it up and down with a 2-3 lb weight on the end. 19:00 If you have osteoarthritis - don't push yourself into inflammation and swelling with your rowing practice. Don't use your thumb to apply internal pressure on the oarlock either if you have osteo. 20:00 How tight should you hold the handles? As if you're holding a kitten, puppy or a small bird. 23:00 If your forearms wake you up at night feeling restless. You should stretch them. Do the "Karate Chop" drill on the recovery and Open Palm Sculling drill. 26:00 Trigger finger syndrome can be developed from rowing. The anular ligaments get pulled and swelling happens in the tendons. 28:00 How to train for both speed and endurance simultaneously. If you are doing CRASH-Bs erg race in March and enter the 30 minute and the 500m sprint event. Follow the Faster Masters Rowing training plan first and foremost - pick the 1k racing plan. If you have extra time include a 40 minute low intensity row or aerobic cross training session. 32:30 Keep the group together - over the holidays stay in touch with your crew mates and become accountability partners. Community matters in masters rowing.

Meet our special guest, Amanda Kraus, who took over the helm as CEO at USRowing this summer. In this special Ready, Row! USA interview episode, The founder of Row New York shares her hopes, dreams, and plan of action for the organization with host Jim Dietz, 6-time Olympic athlete and coach. EPISODE LINKS: https://USRowing.org Production: https://PiercePress.com/podcasts https://AllAmericanRowingCamp.com Photo credit: https://newyorksportsconnection.com

Marlene and Rebecca discuss - Mapping out a good erg program - Feedback on caring for elders Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Timestamps to the show 01:00 The rowing seasons are changing. Winter rowing beckons 05:00 Masterclass Transitioning to Winter. Sign up here https://fastermastersrowingwinter.eventbrite.co.nz 07:00 US Rowing Conference. Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule. https://rowcon2020.sched.com/ Speakers include Stephen Seiler who was on a previous RowingChat episode https://rowing.chat/power-in-rowing-symposium-stephen-seiler/ 09:30 Update on the National Masters Strategy New Zealand - we are creating a model framework. If you want to copy the model, contact Rebecca Caroe 15:00 Caring for Elders was last week's topic. Feedback from a listener. Training is a great outlet for your stress cortisol levels. 18:00 Short intervals on the erg or a power workout are time-efficient which suits carers. 21:00 Mapping a good erg program. Faster Masters programs for December 2020 include 2 separate programs. Base preparation for 1k (next summer) and Base preparation for 5k with a spring peak. if you are planning the Tideway Head Races or the Heineken Regatta or CRASH-B erg races. Every workout has a land and water instruction including stroke rates. Faster Five fitness assessment helps you to individualise your program. 25:00 Understand the purpose of the workout. Priority sessions. Adapting workouts for the erg - 2 points lower in rate. 28:00 Check the resistance and the drag factor of 80-90 on Concept2. Marlene recommends erring on the light side for resistance. 30:00 Riggers on the rack don't line up - how to rack your 1x when some boats have forward wings and others have back mounted wing riggers. 32:00 Marlene's nightmare of having to use a ladder to rack her single scull on the top rack.

Rebecca and Marlene discuss - US Rowing Conference - Training while caring for kids and elders - Upcoming Masterclass Transitioning to Winter Rowing Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Timestamps 02:00 Family Quads at the Bennett Shield Regatta 04.30 inter squad fun races - with nickels and quarters as prizes 07:45 Transitioning to Winter training masterclass - sign up https://fastermastersrowingwinter.eventbrite.co.nz 09:00 US Rowing conference Wednesday December 9th 2020 the Training day. Marlene is talking on Training for Life at 12.45 EST. See the full schedule. https://rowcon2020.sched.com/ 17 Training while caring for kids or elders 19:30 Rowers can be very generous - they give their all. Take care of yourself first. Boundaries are needed - scheduling is a problem. Be as consistent as you can. Reduce cortisol levels by training regularly. Choose from erg / walk / stretch / row on water. 22:00 Don't give up on structure. Commit to 30 minutes a day. Resources in a past episode we covered https://rowing.chat/rowing-training-while-raising-kids/ What can you delegate? Cleaning, gardening, shopping? 24:00 Use the travel circuit suggestions which we covered in this episode. https://youtu.be/oivuKUmpkrU?t=906 Set up a nice home rowing gym https://fastermastersrowing.com/the-perfect-home-rowing-gym/ Dionne is "super-Mom" she trains around her kids naps and their sport sessions. 28:00 Run with the kids to school and then you run home alone. 30:00 Protect and defend your time. The beautiful word called "NO". Find some regular training partners who can sub in for you at the last minute if something comes up. 35:00 Erg Studio at home - make it a nice place to be.

Marlene and Rebecca host Faster Masters Rowing Radio where having a rowing coach only makes you better, following a program gives you a true pathway to becoming a confident sculler who is respected by your peers. Become the athlete you want to row with. - difference between exercising and training - functional movement screening for masters Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Timestamps 05:00 Early warning that November 24 there will be a podcast about Transitioning to Winter Training - ONLY newsletter subscribers will be able to watch this episode. Please subscribe to get the link emailed to you. https://fastermastersrowing.com/newsletter 09:00 Functional movement screening for masters. These 10 drills allow you to test your own body and its ability to move in a way compatible with rowing and sculling. Use these exercises to identify your physical limitations https://www.row2k.com/features/5323/Functional-Movement-Screening-for-Masters-Rowers/ 11:30 Podcast feedback - You Cannot Coach Yourself - Marlene declares that Faster Masters are very aware of the "reality for many masters" with regard to coaching, availability of club support and video assessment. One of the reasons we set up Faster Masters is dealing with the reality of masters training alone - it is very common. This is why masters like to come to camps because they can network with others. We recommend you ask your club coach if you can buy a private lesson. 17:00 Coach rowing alongside you is very similar to what you get from a remote coaching video feedback. I'm surprised more people don't take advantage of video review services. They give great insight. 23:00 Tanya from Australia gives her feedback on the Faster Masters programme. Marlene reminds us that Faster Masters programs are designed to prevent under-training and over-training. Both damage your performance. 27:00 Exercising versus training. Keeping things "interesting" and setting challenges in the program is key. Have one objective in mind. Your personal time trial, for example - it should be a performance element. Programs are DESIGNED to add stresses and recovery period. They train the different physiological systems which you are developing as you row. 33:00 Marlene follows Dr Steven Seiler in the low intensity and high volume approach to training. Technique Concentration Focus Use your training to improve your skill in these 3 areas. Rebeca recommends a drill to help you learn how to improve your skills.

Patricia is a very popular rowing blogger living on the Welsh / English borders. She explains "I'm not that good at rowing." https://www.girlontheriver.com/ Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Timestamps 03:15 Patricia's start as a 'late onset' rower. In her early 40s watching her son row. Rowing got under my skin and I was resolutely un-sporty before. 05:00 10 years ago she started the blog. The appeal was I was so bad at rowing and never won anything. 09:00 Winning my first race - I have a small collection of pots more from coxing than rowing. At Ross Rowing Club annual regatta. You never know who you will get to race against. 11:20 In rowing you have to have a level of competence. It's a constant quest to get better. I was drawn in by the technical challenge. 14:00 My first rowing injury - my osteopath roller her eyes and said Oh, No! There's only so much I can do for you. Rowers aren't like other people. I've rarely met another rower I didn't like. 16:30 Popular blog posts. What not to wear when rowing. My other popular posts - Video of common mistakes on the erg. Mental health. I think we should be mindful, I support Rowing Together for Healthy Minds https://www.facebook.com/pages/category/Nonprofit-Organization/Rowing-Together-for-Healthy-Minds-462884504221702/ 22:00 My cancer journey started in 2017 when I saw a strange thick area of tissue which didn't feel right. I had a mastectomy, 4 rounds of chemo and a year of immunotherapy. The rowing community support was overwhelming. It was the best move to be public about my cancer. Helene Raynsford gave me advice about pacing myself, hand hygiene. 26:00 How I handled it. I had FEC-T chemotherapy every 3 weeks. Afterwards I had a few days feeling rough, queasy and shooting pains. I waited them out. I walked every day I could. The second week I felt well enough to paddle in my single, gently. I learned to pace myself and listen to how I felt. On my first outing I thought about competing at Ross Regatta - 4 weeks after my last infusion. I thought people would feel sorry for me. I started secret training doing a few little 3 minute pressure pieces. 31:00 What'd coming up? Rowers United to Save the Planet on Facebook https://www.facebook.com/groups/rowersunitedtosavetheplanet/ Blog posts on sustainability and tips and ideas to share. Mental health posts. Diversity and accessibility posts.

Rebecca and Marlene go on a rant. - No, you cannot coach yourself. - Yes there is free stuff on the internet.... and if it's free guess what? YOU are the product. - What this means for us (and you) Sponsors Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps to the show 01:00 the Head of the Charles interactive map of competitors 06:00 Virtual races coming up 10:00 Newsletter subscription - if you listen, please join us. https://fastermastersrowing.com/newsletter/ 12:15 We want feedback from you, our listeners. What are your opinions on investing in rowing training programmes? You pay to travel to regattas, to camps, to race... and some people won't pay for a training programme. Why? 16:00 many rowers read books for knowledge. Compared to having a coach this is curious as the coach is a bridge between knowledge and actual practice. 22:00 Explanation of the Northern and Southern Hemisphere parallel rowing seasons and how the programmes take account of this. The 1k and 5k head racing programs. The training cycles align with races. 25:00 Free stuff on the internet - how does that affect coaching? If you are serious about improving your programme should be written to understand your needs by someone who knows masters rowers.The difference between training for improvement or an event versus training for fitness, 29:45 Faster Masters is a business selling paid rowing training programmes. Hierarchy of services affordable for most people. - Event programs 12 weeks training for 1k or 5k Head racing - One-off advice - Faster Five ebooks - Magazine monthly - Join our newsletter - Live listeners to the podcast We would prefer to get rid of freeloaders. You and we understand why we are here. What we both get out of the Faster Masters podcast. 35:00 Tell us more about what you want from Faster Masters.

We all know that rowing is low-impact, requires mindfulness and focus, builds physical strength and stamina. For recovery from breast cancer to physical injury to addiction to PTSD and other aspects of mental health, rowing is uniquely suited as a tool to regain and maintain a healthy mind and body. For this episode, we'll be talking with experts from programs like Recovery on Water, Head of the Charles Regatta, Row for the Cure, Pocock Rowing Foundation, Science of Rowing, WeCanRowDC, to see how they leverage these benefits to achieve recovery from physical and mental challenges. EPISODE LINKS: https://piercepress.com/podcasts https://rowing.chat/readyrowusa https://recoveryonwater.org https://wecanrowdc.com https://scienceofrowing.com

Marlene and Rebecca discuss - SI joint dysfunction from rowing - Returning to row after injury or a break Sponsors Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps to the Show 05:00 Sacro-Iliac joint dysfunction - has anyone got this from rowing? It’s a sliding joint in the pelvic area. When it does not glide smoothly it is dysfunctional. Quadratus lumorum or QL is tight this gives back pain and is sometimes a sign of SI dysfunction. Flexing forward is harder like putting on your socks. 10:00 If you are prone to it how do you sit? Is it favouring one side or are you tight on one side of your back? 13:00 Returning after injury. If you were competitive a long time ago, we have learned a lot since 30 years ago about athletic bodies and masters older athletes. How long were you out of training? The rule of thumb for returning. Same amount of injury time is the time it takes to come back. You can never see do too much easy rowing training. Be careful you don’t lose your form 16:45 Off water training - mobility and stretching, strength training. Keep a training diary and count your minutes total per week training. Add 500 meters per session. Your body adapts at a cellular level. 10-15% more per week in minutes. Use the Faster Five as a template for learning and improving your rowing 21:00 Isometric work such as seated hold, contract muscles, hold and relax the calf muscles and glutes is helpful. You can reduce inflammation with Omega 3s in your diet and aspirin. 25:00 Mindful practice - perfect practice makes perfect. So many things can lower your stress and help you get better technically. Drills for technical improvement and low intensity workouts - row in circles - slow motion rowing - shadow rowing - row in double and take turns to do 30 strokes each then 30 strokes together. When you are really fatigued you cna get into a dysfunctional stroke patterns and you are best to stop before you get tired. 32:00 Dr Stacy Sims interview with Rebecca on RowingChat link is below. Marlene recommends tart cherry juice which also stimulates melatonin as a sleep aid. https://rowing.chat/dr-stacy-sims-sporting-women-are-not-small-men/ What Stacy says about menopause and training at 39 minutes in. Research in menopausal women - peri menopause where you get more oestrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenetic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what oestrogen and progesterone hormones used to do for you. Buy Stacy's book ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life https://amzn.to/3dKQbSb Amazon affiliate link

Sporting Women - knowing your physiology will make you faster Dr Sims is the world-leading expert on Female Physiology and Nutrition. Women are different. And in sport, that difference should be part of our training programme, our lifestyle and our sport psychology. As Dr Sims said in her TED talk - women are not small men. Stacy's slides are viewable at this link https://drive.google.com/file/d/1GUoIiYB1dpUd58vjqLSJH0oBzy2h5RKr/view?usp=sharing After hearing Dr Sims you will be more aware of your physiology, understand your menstrual cycle and hormonal contraception and how this affects your training, performance, immunity and recovery. Stacy will also explain LEA and how to avoid it. Sponsors Buy Stacy's book ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life https://amzn.to/3dKQbSb Amazon affiliate link Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps to the Show 02:30 Stacy's background in sport rowing and a sport science career 05:30 Myths and Generalisations about women in sport 08:00 Overview of sport science up to the 80s and the background to phrases like Girl pushups and Throw like a girl. 09:00 Female sex hormones affect every system in your body from puberty onwards 12:00 Difference cue angles in the young female athlete with the wider pelvis and shoulder girdle 14:00 Phases of the ovarian cycle pre-menopause. Ovulation makes you feel bullet proof and high training loads are possible. 19:00 Understanding which contraceptive pill someone is on affects your sporting performance 21:00 Intermittent fasting and keto diet trends. How you eat around your training has great effects Women have a greater calorific need than ,en. 27:00 If you lose your monthly periods it's a sign of endocrine dysfunction. You are not a healthy athlete. less than 30 calories per kilogramme of fat fee mass per day or FFM 32:00 GAS - the stress response system. It responds and then fatigues. 34:00 Cycles fluctuate between 23 and 40 days for menstruation as a normal response to stress. 37:00 Working with the menstrual cycle you can use the app www.wild.ai It learns from your data and recommends interventions around your race events 39:00 Research in menopausal women - peri menopause where you get more estrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what estrogen and progesterone hormones used to do for you. Buy Stacy's book ROAR. How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life https://amzn.to/3dKQbSb Amazon affiliate link QUESTIONS that Stacy answered - What's the best way to fix it if you lose your period - Eat more and stop training until your periods come back. Eat food before every workout and especially if training over 90 minutes duration, eat during exercise too. You need 30-40 grammes of protein after exercise within 30 minutes. - Low Energy Availability LEA is key to female athlete health. First fuel around your training sessions. Then add an afternoon snack to up your calories. - Sleep - eating within 2 hours of bedtime you significantly impact your sleep quality. REM and blue light filters and sleep hygiene are also important. - Plant based diets - the biggest issue is not enough protein - What to say to athlete who is considering a keto diet? Keto diets - why do people want to do it? Do some bio hacking and let them try it for 2 weeks and check their performance. - How long before getting back to normal period cycle after coming off the contraceptive pill? - Implant contraception has the least effect on training - Lucine is critical when considering plant protein versus animal protein. Women need higher levels of lucine. - Specific tips on adjusting training to your menstrual cycle phases. - High hormone phases relating to competition and what interventions are recommended. More information at www.drstacysims.com

Renae Domaschenz - Australia Para Coxswain and Coach of the Year Sponsors Faster Masters Rowing announces the launch of the Faster Five. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ 03:00 Background in rowing - There is no age limit to being a coxswain 10:00 The Australian system takes time to get known. I networked around. I got better as a coxswain by saying yes to every opportunity. Get exposure to rowers who might be heading to the national team. I applied for camps and it’s important having a strong coxing CV. Got involved in my club and then the state team as well. Contacting coaches and asking to meet them and go out in the coaching launch with the was a good strategy. 14:20 The rowers are on an important path to selection. I ask What do they like to hear from the cox? You might not make it into the squad in the first year of your rowing. Develop a tough mindset. Speak to the coach - what are you after in this outing? Don’t dominate in your first outing - don’t be bossy. A coxswain has to grow with the crew. Do technical points first in your calls. 18:00 There’s more to coxing than steering. That’ is number one - so steer the best line go straight. Number 2 is safety especially for school crews and novices. Number 3 is motivation and 4 is Technical knowledge and 5 is relationships with the crew and coach. 21:15 What can a coxswain actually see in an 8? you have a big blind spot. The best coxswains feel corrections rather than see them. Blade heights - efficiency and being in unison. Blade depth. Steering also has a blind spot - take a peek around the crew. 29:00 How to feel the changes? When the coach calls a correction ask yourself can I feel the change? Rowers have the mind of a goldfish. Reiterate the words the coach uses. Calling different variations of “legs” can help if they don’t respond to your first words. 32:00 It’s your job to have a race plan - but be adaptable. The Disher Cup 3k race was this weekend. Keep the rowers ion control and be patient. I try never to be negative in my calls. 41:00 How to coach a cox - Include them in your coaching on the water. Give them feedback. Repeat the calls - say now over to you cox to try it. 49:00 How to select a cox - it can be very selective. They need to know how it will happen. Be encouraging at all times - steering straight is key. Calls being made - find what works for them. Motivation, Implementing the plan and reading the race. Crew dynamics. Get input from the rowers. Ensure the rowers can respect the coxswain. 52:30 Pathway to the Paralympics. IN 2016 Renae trialled for the Australian womens 8. She now coaches and coxes the Para team - it’s a camp based system. Kathryn Ross is the para 1x who asked Renae to coach her. Renae Domaschenz was Para coach of the year 2019. 59:00 Renae mentors a cox group on Facebook. She gives coxing workshops on how to cox better, what can you do to improve and how to get to elite level coxing.

Marlene and Rebecca discuss - How to Feather Correctly - Drills to stop dropping the wrist while feathering Sponsors Faster Masters Rowing announces the launch of the Faster Five. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It's an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps to the show 04:00 Virtual Races are happening. A round-up. 09:00 Live Races happening at Secret City, TN, Head of the Hog, FL, Head of the Schuckill / Hooch ad Fish all offering erg or water participation. And US Rowing website has a virtual challenge. 14:00 How to deal with friction on oars in the oarlocks. It was recently pointed out that I was dropping my wrists while feathering. This morning I noticed that there seems to be some friction and resistance with my C2 sculls in my C2 oarlocks, making it a little hard to feather with just my fingers. The collars are worn and a bit rough and I plan to reverse them to get a smooth surface for feathering. Any other suggestions to make it easier to feather with just fingers? If you have worn collars they should be replaced annually. You can also spread the oarlock by moving the lock nut on the oarlock swing arm. 18:30 How to feather with your fingers. Release timing is key - getting the timing correct will ensure your wrist is flat. If you feather out the blade at the finish this makes your wrist bend. You MUST do drills to change this pattern of rowing. Drills to help you feather in sculling with your fingers. For all of these Watch your oar as you row. And SLOW DOWN the stroke rate so you can get it right. Delayed feather drill Row circles with one oar Weight in the hand consciousness Grip is not in your lower palm on the recovery. 24:00 Sweep feathering - the weight is in your outside hand and the inside hand feathers. It is OK to bend your wrist in sweep for feathering. Drills to help you feather in sweep Thumb barely touching the handle (Steve Gladstone) Light grip with inside hand Switch hands - outside and inside during the drive and recovery to isolate your hands Open fingers / open palm drill on the recovery. This works for sweep and sculling 30:00 The Snake Drill - rowing an S shape in the water with alternate sides. Watch your oar as you row. 33:00 Wide Grip - what is this used for? In Sculling and in sweep this drill helps you to open up your chest and feel the separation of the hands. It loads up the gearing in sculling to help you slow down the movement. In sweep it helps to isolate your hands so you can focus on the movement each is making.

Marlene and Rebecca discuss - Interviewing and hiring a rowing coach - An inspirational email from your coach Sponsors Faster Masters Rowing announces the launch of the Faster Five. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It's an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps 05:00 Interviewing and hiring a rowing coach. What to do and what not to do. You are looking for communication skills. Getting along with the group. Can they adapt their teaching style to the learning style of the athlete? What’s important to them as a coach - what do they get out of coaching? 09:00 Specify the goal of the programme - is it competition / fitness / recreational? What are the age range of athletes? Boat sizes - big or small. Write the advert for a rowing coach as specific as possible including qualifications needed 14:00 Interviewing a rowing coach. Get references. Invite them to a practice day. Watch how they interact with the athletes. Observe how they coach. Then ask scenario questions - how do they problem-solve this situation. In their reasoning check they have health and safety in mind and check they ask the right questions. 17:00 How would you select a crew? This is a great interview question to ask. Being a team player has a big influence on culture of the club. Remember unhappy members affect the club culture. 20:00 Coaching technique versus coaching people. They have to be effective communicators. Give the novices the best technical coach. 26:00 Have the crews give input into the selection - do a sample coaching weekend. Get feedback from your members. Use a survey which can be anonymous. Read the article When Masters Can't Find A Rowing Coach https://fastermastersrowing.com/when-masters-cant-find-a-rowing-coach/ 29:00 Starting work with a virtual rowing coach. Several clubs are working with Faster Masters alongside having an in-person coach. It’s powerful to have a common goal for your group. 32:00 If your coach is not comfortable writing a program this can work well - buy the Faster Masters Rowing program and use it alongside your in person coach.

Rebecca and Marlene discuss - Cold Water Rowing - The Faster Five essentials for rowing Technique, Bladework, Stroke Power, Racing and Fitness Assessment. Sponsors “Science of Rowing” is a new monthly publication by “Strength Coach Roundtable” podcast hosts Will Ruth, Blake Gourley, and Joe DeLeo. Visit ScienceofRowing.com/RowingChat for details, a free Sample Issue, and a special discount offer. https://rowing.chat/sponsor/science-of-rowing/ Castelldefels Stage Esport is a specialist tour operator who books sports camps for rowers. They specialise in the Spanish region Catalunya which is near Barcelona. Get in touch and ask for Jordi – he speaks perfect English, and don’t forget to mention RowingChat when you book. https://rowing.chat/sponsor/castelldefels-stage-esport/ Faster Masters Magazine is designed for masters rowers. If you want to become a student of the sport of rowing, learning more will give you confidence in your own rowing practice. https://rowing.chat/sponsor/masters-rowing-magazine/ Timestamps to the show 04:50 It's autumn there are things we need to focus on - for the October Training program. In the Rowing Lifestyle module is a total body recovery session - including a rolling pin and a butter knife! Technique module is a video about how to stop rushing the slide and what that looks like. 08:00 The 5k Training program peaking in October / November is about sharpening your speed for racing. Preparing your finishing sprint is part of the training and the taper week before your race date. 12:00 We launch the Faster Five. These are principles which are important to learn, how to practice and what to practice. Things to pay attention to and key reference points. The Faster Five represents the Faster Masters Rowing philosophy of teaching and a structure for you to plug into when you are studying rowing and learning how to become the rower you want to be. 16:00 Faster Five - Technique . Reference points so you can practice on your own. It takes thousands of strokes to learn the correct technique. It takes 3 seasons to become a sculler and 2 seasons for a sweep rower to feel they can apply good power in both sweep and sculling. 19:30 Faster Five - Bladework. timing and co-ordination is important. When you hold something in your hand (the oar) your brain thinks it's part of your hand. This is why it takes a long time to learn. Reduce your wash and blade is a key part of the learning from the Faster Five. The timing, finesse and precision takes drill work, focus and concentration. Developing high speed co-ordination is key to becoming a skilled rower. 23:00 Faster Five - Stroke Power - this comes after the bladework which brings confidence to your rowing. Power requires you to trust the oars and use your body weight. Learning the sequencing, being explosive and being effective at moving the boat. 26:00 Faster Five - Racing - the principles of racing well. Mental and physical, starts, steering and race strategy. What works for you and your crew. Back up plans. Relevant for all rowers whether you race or not because you can test yourself and get progress markers. 30:00 Faster Five - Fitness Assessment. A battery of tests to gauge your quality of rowing including stroke power, VO2 max, anaerobic threshold. Comparing the results works on both an erg (watts) and on water (500m spit to watts). The relative comparison gives proportional fitness measures. This changes over time. 34:30 If you are injured and come back to rowing your test shows you the right level of intensity you can manage. 38:00 Where to get the Faster Five. Link is in the website footer https://fastermastersrowing.com/courses/the-faster-five/ When you subscribe to ANY monthly recurring program on Faster Masters Rowing the Faster Five is included free of charge. When athletes stop doing our training program you lose a lot. You lose commitment, you lose engagement and you lose someone else coaching and doing the thinking for you. When you stop doing our training program you lose fitness, you lose your edge and you don't stay engaged and showing up. When successful athletes stop doing the Faster Masters program 100% of the time they never maintain the results they had on the program. Success does not carry on without an ongoing, developing training program. 40:00 Faster Masters is more than just a training program. Faster Masters is not babysitting athletes. Depth of instruction and insight from masters specialists. The Faster Five took us months to complete and includes our years of coaching expertise. Masters feel like "disregarded" athletes - we are on a mission to get the sport of rowing to appreciate masters athletes. What we can bring to them, the goals we have are important. We deserve respect. We are building a global family of athletes. 47:00 Virtual Head of the Charles - should you lap a 2k course or row the lake perimeter?