Three ways to get faster (or avoid slowing down) in training.
Timestamps
00:45 Can you increase the average speed of your boat?
The net of how fast it accelerates in the power phase and how much it slows in the recovery phase.
Our past episode about how to get speed on the recovery
https://youtube.com/live/RRF3o7LxNXM
01:45 Row to the Conditions
Pay attention to the water surface, to the wind and waves, to the water swirls under a bridge. This allows you to make subtle changes to how your boat is moving.
Rowing in a headwind - at the start the waves are highest (they've progressively built up) and these lower as you get closer to the end of 1k. With large waves you cannot rate high. When rowing to the conditions as you notice the wave height reducing, push on and increase the rate by half a point. You can also change the ratio (intensity through the water compared to relaxation up the slide).
04:30 No huge moves
If you do a big push the chances are you will suffer a large fall off in boat speed after the push is done. Choose moderate moves and you are more likely to be able to hold the new boat speed after it ends. Make your moves sustainable longer.
Pushing hard means you may compensate by trying to save energy and your pace judgement may suffer.
06:00 Avoid rowing in dirty water
The puddles of the crew in front are disturbed water. When the water block is churned by someone else's oar it makes the water unstable and hard for you to get your oar to grip the water. This affects the boat run and your ability to put energy into pushing the boat forwards.
When rowing near other crews, put their puddles under your riggers - between the hull and your spoon. The disturbed water will neither affect the run of your hull nor your spoon grip on the water.
Rowing in dirty water is hard to avoid if your eight has an unconventional rig (Two people on the same side in sweep eights) this may result in bow and stroke being on the same side. Only the fastest mens eights can avoid stroke rowing into bow's previous puddle.
Want live streams like this? https://streamyard.com/pal/c/5694205242376192
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Three ways to get faster (or avoid slowing down) in training.
Timestamps
00:45 Can you increase the average speed of your boat?
The net of how fast it accelerates in the power phase and how much it slows in the recovery phase.
Our past episode about how to get speed on the recovery
https://youtube.com/live/RRF3o7LxNXM
01:45 Row to the Conditions
Pay attention to the water surface, to the wind and waves, to the water swirls under a bridge. This allows you to make subtle changes to how your boat is moving.
Rowing in a headwind - at the start the waves are highest (they've progressively built up) and these lower as you get closer to the end of 1k. With large waves you cannot rate high. When rowing to the conditions as you notice the wave height reducing, push on and increase the rate by half a point. You can also change the ratio (intensity through the water compared to relaxation up the slide).
04:30 No huge moves
If you do a big push the chances are you will suffer a large fall off in boat speed after the push is done. Choose moderate moves and you are more likely to be able to hold the new boat speed after it ends. Make your moves sustainable longer.
Pushing hard means you may compensate by trying to save energy and your pace judgement may suffer.
06:00 Avoid rowing in dirty water
The puddles of the crew in front are disturbed water. When the water block is churned by someone else's oar it makes the water unstable and hard for you to get your oar to grip the water. This affects the boat run and your ability to put energy into pushing the boat forwards.
When rowing near other crews, put their puddles under your riggers - between the hull and your spoon. The disturbed water will neither affect the run of your hull nor your spoon grip on the water.
Rowing in dirty water is hard to avoid if your eight has an unconventional rig (Two people on the same side in sweep eights) this may result in bow and stroke being on the same side. Only the fastest mens eights can avoid stroke rowing into bow's previous puddle.
Want live streams like this? https://streamyard.com/pal/c/5694205242376192
David Frost reviews Practical and Personal Looks at Coronary Artery Diseases (CAD) in Master's Rowers - download the additional information link below.
Timestamps
00:45 David Frost's journey through CAD
Coronary artery calcification - men need checking after age 70 more than women.
Even rowers who are known for being stoic - if you feel something in your chest, get it checked out.
"You have the coronary arteries of a 92 year old" was my signal that I needed help. The Agatston Score is is a proxy for heart health.
04:30 Five things that cause inflammation
- environmental stress
- toxins stress
- too much sunlight
- smoking
- exercise
Inflammation in your arteries can cause an issue if you work too hard, too fast for too long.
08:00 Rowers have a higher than average incidence of atrial fibrillation (AFIB)
Maybe rowers are doing themselves a disservice by training long and hard. What to do about this?
12:00 Heart age vs calendar age
There are interesting heart age metrics - pulse wave velocity measure tells how elastic your arteries are. Heart Rate Variability - the higher it is the better you are recovering.
David encourages masters to measure these and track their trends.
Dr Churchill in Boston is studying masters rowers' aorta for ASCVD.
Get a calcium CT scan - it helped David understand his condition.
18:00 A self-scan system
Perceived exertion, rest and hydration are a good guide to how you are feeling each day. David is mindful of recovery as well.
What age should you start getting the calcium CT scan done?
For men from age 40 and women maybe 50. For the plus wave velocity test this could be done from mid life - age 40 maybe ladies a bit later. Note David is a layman, not a doctor.
Rowing training is more 80% steady state and 20% higher intensity. This has trended upwards from about 60% when David was younger.
As humans we are slow to recognise when our body moved into the "next" stage. The competitive mindset can make us live in denial of aging.
It's not good for you to carry to much body fat - your waist to hip ratio is worth checking.
25:00 Burden or banish? David's new book
Sloth and gluttony contribute to heart disease - 80% is preventable. Lifestyle measures can defer the onset of heart disease.
Hopefully rowers can start to banish the preventable problem.
STRESSED spelled backwards is DESSERTS.
David's package of information
https://1drv.ms/p/c/af369003831e6951/EZ82vA6IqaRAtv172PZYmW0BV8HomDD4kselkTqn1Ykffw
RowingChat
Three ways to get faster (or avoid slowing down) in training.
Timestamps
00:45 Can you increase the average speed of your boat?
The net of how fast it accelerates in the power phase and how much it slows in the recovery phase.
Our past episode about how to get speed on the recovery
https://youtube.com/live/RRF3o7LxNXM
01:45 Row to the Conditions
Pay attention to the water surface, to the wind and waves, to the water swirls under a bridge. This allows you to make subtle changes to how your boat is moving.
Rowing in a headwind - at the start the waves are highest (they've progressively built up) and these lower as you get closer to the end of 1k. With large waves you cannot rate high. When rowing to the conditions as you notice the wave height reducing, push on and increase the rate by half a point. You can also change the ratio (intensity through the water compared to relaxation up the slide).
04:30 No huge moves
If you do a big push the chances are you will suffer a large fall off in boat speed after the push is done. Choose moderate moves and you are more likely to be able to hold the new boat speed after it ends. Make your moves sustainable longer.
Pushing hard means you may compensate by trying to save energy and your pace judgement may suffer.
06:00 Avoid rowing in dirty water
The puddles of the crew in front are disturbed water. When the water block is churned by someone else's oar it makes the water unstable and hard for you to get your oar to grip the water. This affects the boat run and your ability to put energy into pushing the boat forwards.
When rowing near other crews, put their puddles under your riggers - between the hull and your spoon. The disturbed water will neither affect the run of your hull nor your spoon grip on the water.
Rowing in dirty water is hard to avoid if your eight has an unconventional rig (Two people on the same side in sweep eights) this may result in bow and stroke being on the same side. Only the fastest mens eights can avoid stroke rowing into bow's previous puddle.
Want live streams like this? https://streamyard.com/pal/c/5694205242376192
