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
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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
Why I'm not finished yet seeking to improve my rowing technique.
Timestamps
00:45 There is no stroke I've ever taken which is perfect yet why do I keep trying?
My rowing started as a student in a bank tub, a tub pair and then a clinker eight. One of my first videos showed that I lunged at the catch - this fault has stayed with me ever since! I revert and then correct many times.
03:00 The importance of drills
Taught me ways to separate each part of the stroke or exaggerate the movements - so I learned to separate different body parts moving.
04:00 Sculling - a new challenge
Starting to scull I began to learn how to make the boat glide. I could see why people choose rowing because it felt so good. The learning journey is a series of steps - I had jumped ahead and then couldn't regain that feeling. I needed to go back and fill in the gaps in my learning so that I could consistently make the movements.
Single sculling taught me how to recruit more muscles - how each part contributes to the rowing stroke. Notably, my glutes were a gap in my learning.
It also helped my mental endeavour - anything happening was caused by me and the resolution was also mine. I took on new challenges like steering and sweeping on both sides. Sculling taught me boat feel - how the boat responded to the water conditions and the weather. External stimuli taught me how to adjust the stroke to respond to these. Dissipating negative effects caused by externalities or taking advantage of positive influences. Small adjustments to how I was sculling was a good lesson.
07:00 Style versus technique
The continuous learning journey is a series of steps forward and backwards. I came to understand the difference between rowing style and technique - viewing scullers from a distance, you can recognise individual people.
Now as a masters rower, aging adds another dimension. As my body changes I'm making different adaptations and changes e.g. strength training. And different challenges - learning to blend crews together from differing techniques. The pleasure of making a crew fire by everyone making small changes so we together make the boat go better is high.
My perfect stroke today in this crew will be different from that in another crew lineup. The journey is never only, the challenges continue. Enjoying the process of the journey rather than seeking a singular destination is why I love being a masters rower still working on finding the perfect stroke.
Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192
RowingChat
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
