RowingChat Rebecca Caroe
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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.
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Get a longer stroke using rigging
Ways to use your boat rig to get a longer arc for the oar. Simplifying why it works and some key principles.
Timestamps
00:30 Rebecca's new shiny object is a wing rigger mounted gadget to mount a stroke coach and water bottle over your rigger.
01:45 Rigging a longer stroke
Having the oar in the water longer (distance rather than time). Taking the tip of the blade through a greater distance each stroke.
Use the principle of the lever to understand how rowing oars and sculls work to propel the boat. Inboard and Outboard ratio is important to understand.
With longer levers you need a greater force on the handle to move the oar though the same arc in the same time.
03:45 Is longer better?
As long as your athlete has the physical strength and power to move the oar through the water then you can use longer oars. There is a point of diminishing returns.
The rowing sliding seat was invented to increase the arc through which the oar is rowed through.
A longer slide gives a greater arc.
05:00 Does the athlete have the oar handling skills such that they can put the oar in the water at full reach at frontstops so you don't miss water? Missing water means you have a shorter stroke than you are capable of.
Rigging a longer stroke is a good solution for someone who is less skilled in bladework. Suggest the athlete rows on a longer arc.
- Shorten the inboard of the oar/scull
- Move the footstretcher closer to the stern
- So the catch angle is the same as other athletes
- And they get a longer effective stroke when the oar is actually in the water
A physically short athlete where you want them to have the same oar arc as other crew members. Shorten the inboard and adjust the outboard so their gearing is the same as the rest of the crew.
07:30 Rig Diagram
This might be useful for you to try. Check the rigging diagram from Stephen Aitken - rowing angle changes presentation
https://www.slideshare.net/rcaroe/rowinangle-changes-duetospanandinboardjan13
08:00 Study the arc through which the rower's arm and oar moves during the power phase.
The solid line shows a reduced span (moving the pin closer to the side of the boat).
Th length of arc is determined by the athlete's anthropometrics (leg and arm length) and torso (height).
A formula to calculate typical arc lengths.
10:00 For small changes of span/inboard this is a useful assumption.
Review the faulty logic
- Only change one thing at a time (not always possible as one change affects other parameters)
- Options of things you can change span, inboard, stretcher position, gap between handles at the finish for sculling. Which COULD you change to lengthen the stroke?
12:00 The conclusion that there's only one option that works
Reducing inboard and span equally and adjusting footstretcher to keep the handle gap the same at the finish works with increases in all angles - catch and finish.
Stephen recommends first reducing the inboard and then reduce the span equally.
13:15 Standardise rig across your boat fleet
Keep oars the same - similar inboards for quad/double and adjust for single. For sweep adjust for eight/four/pair. -
Rigging Basics
What rig should masters rowing boats and oars use? How can clubs set up their equipment to suit as wide a range of athletes as possible?
Timestamps
00:45 I got a pair of mis-matched sculls and so I''m on a rant.... this is easy to improve.
Comfort in the boat and ease of use are the most important for rigging club boats.
All clubs should have standardised rig across the boat fleet.
02:00 Rigging basics
Your rig enables you to move the boat in comfort - your torso and legs.
Be able to sit comfortably at the boat in the finish. Look for your shins not hitting the deck, hold the oar so forearm at the same height as the oar shaft and at the catch that you can get your hips through the work - at least hips level with the face of the gate.
[If you don't know what this is, buy our Sculling Intensive course and learn how to find work through the pin and ways to adjust to suit your needs.]
03:30 Oarlock height and forearm height are related
It's important that your forearms are level with or above the shaft and the oar handle. Otherwise you cannot get weight into the hands as you press the handle down.
04:20 Standardise the boat rig
Sculling spread of 159 or 160 cm; seat to heel measurement of 16-18 cm; oars /sculls 286 cm long and 87 cm inboard, maybe longer oars for men or younger athletes. Note the inboards are the same because men/women use the same boats.
Sweep rigging span of 84 cm; seat to heel 16-18cm. Oars 370 - 373 cm long. Inboards standardise from 114 for an eight down to 117 for a pair.
Put tape on the oars with measurements e.g. 370:114 so it's easy to see what the oar is supposed to be set at.
07:00 Enable quick adjustments for club members
Height spacer washers - put one above and one below the oarlock/gate on every boat. So the oarlock sits at the midpoint above the oarlock to saxboard sill height. So you can easily see if the heights have been moved.
08:20 Shoes with adjustable sizes - we bought ours from Ankaa with velcro adjustment around the heels.
Also home-made velcro instep straps for ladies to use larger shoes are cheap to make.
09:20 Spacer Placer tool - if you want the lanyard when you buy it, mention Faster Masters Rowing.
Buy from Revolution Rowing
https://www.revolutionrowing.com/collections/on-the-water/products/spacer-placer-tool
10:00 Oar designs for easy adjustment include Croker's clamp on the button to release and reset the position without needing a screwdriver and tools.
Give your rowers autonomy so they can adjust the boat and oars to make them comfortable for their needs.
Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192 -
Heart Rate Variability as a rowing recovery guide
I am using a daily monitor app to better understand my need for rowing rest and recovery.
Timestamps
00:30 US Masters Rowing Camp April 2024 includes Rebecca as a coach.
02:30 March 2024 Masters rowing training programs by Faster Masters Rowing.
Head race program includes a taper week. The 1k May and June program is for sprint racing.
Imposter syndrome in rowing and how to cure it. McGill spine stabilisation big 3 exercises. Technique sequential versus concurrent stroke profiles.
Get yourself a program including discount coupon.
https://fastermastersrowing.com/join/
06:00 Heart Rate Variability tracking
This tracks the variation between heart beats and is is a good indicator of your state of rest and recovery. How ready are you to do a workout today?
Masters often row on the same rig as they used when younger - clinging onto what we used to do rather than testing and re-measuring your physical state and strength.
09:30 I use HRV4Training app
A daily one minute measure of Rebecca's recent measurements. This is very individual.
Homeostasis - my body's reaction to stress and the autonomic nerve system to keep the body in balance.
Read the blog post
https://fastermastersrowing.com/heart-rate-variability-in-masters/
11.00 HRV case study
After getting a very low score and a red warning on HRV4Training I backed off my training. I was getting a virus - some was normal body stress, and some was post-training stress. It took 3 days before the HRV score came back to the normal range. A clear indication that the invisible virus had enabled me to recover quicker.
12:30 Medical conditions affect heart rate
One community member had an ultra-low heart rate.
Another member has "slightly haywire circuitry" in his heart and knows this affects his HRV measurements.
The HRV measurements are taken by putting your forefinger over the camera light on your phone. It takes a week to get enough readings to set a benchmark.
Full disclosure - Faster Masters Rowing is a brand ambassador for HRV4Training.com
Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192 -
Setting Rowing Club Priorities
How do masters club groups organise their priorities? Covering training, equipment, coaching, racing/trips/camps, finances - this is a must-listen to episode if you're frustrated by your club leadership.
Timestamps
00:45 Managing your "champagne tastes on a beer budget".
01:00 The State of Masters Rowing 2023 report. The structure of our sport needs revision - learn to row classes are set to grow and that has implications on clubs.
Download your copy
https://fastermastersrowing.com/state-of-masters-rowing-survey-2023/
03:15 What are the priorities for your masters rowing club?
Rowing club strategy for masters includes operational requirements. Boats, equipment, oars, electronics and indoor rowing machines.
List what you'd like to have access to and what you have now - a gap analysis.
Equipment review - list all the boats available, its age and the athlete weight it's designed for.
We found 3 types - women only (70kg), mixed crew weights (80kg), mens boats (90kg+). Also consider their state of repair - are they at the end of life?
Which suit beginners (flat bottom boats, pontoon floats); which suit more experienced crews?
07:00 Training principles for masters rowing
What are the workout priorities for your club? Do you race, do tours, coastal, fitness workouts and what times of day do people want to train?
09:00 Training for racing - ideas from James Dundon of 612 Endurance Rowing Club. A set of principles which members sign up for.
Access to the building shared with other groups. Where can masters be flexible and give priority to other groups in the club.
11:00 Group needs. What would you like to do during a rowing year? Do you train harder before regattas when more people train together - could you get priority at that time? Each of the training group leaders or coaches can name their priorities (boats, club access times and regatta dates). Where is there overlap in desire between the groups?
14:30 Fund raising
Masters are well-placed to support the whole club with fund raising. This can be part of the group needs discussion. The members were surveyed to ask for their perceived priorities.
18:00 The influence your first coach has on your rowing. Beginners get ideas about rowing from their first coach which they take into their intermediate rowing experience and which hold back advancement.
When should you square the blade? The answer is 'it depends'. This is not satisfactory for intermediate athletes - let us explain why.
https://fastermastersrowing.com/member-register/vip-day-focus-on-boat-skills/
Bonuses include a self-test assessment for benchmarking your rowing skills. -
9 Ways To Turn A Rowing Boat Around
Different situations call for different turning methods.
I bet there's at least one you haven't tried yet.
Timestamps
00:45 Turning a boat sounds easy
What is your goal when turning the boat? Where you are on the water now and where do you want to get to after the turn. Consider the local rules of the river / navigation.
03:00 Slide length - half slide or full slide rowing to turn the boat.
Half the crew can row on bow/starboard and the others back down on strokeside/port.
Consider the catch angle - the more acute it is the bow will turn faster.
04:15 Simultaneous or alternating strokes for your turning. If alternating ensure the other side is ready to start as soon as the other side has finished. In sculling, let your resting side follow the other hand out to the catch and then it's in the right place to take the next stroke. This make the turn faster - less delay between strokes. Important if there's a current pushing the boat.
Invest in yourself Rowing VIP Day
https://fastermastersrowing.com/member-register/vip-day-focus-on-boat-skills/
10:45 A drag turn - around a large arc of a circle. One side holds water and the other side rows.
A shorter arc drag turn - only use the stern athletes checking water - so the retarding force is in the stern of the boat. Then have the athletes rowing be only in the bows to tighten the turn.
12:20 Chop turn - sit stationary legs and arms straight. One side turns the blades upside down and you lift your handles up and down. The curvature of the blades will slowly start to turn the boat.
13:20 Use end pairs to turn.
In an eight have 8&6 back down and 1&3 row on. The middle athletes hold the boat stable while those with the most leverage are rowing.
14:20 Use the current on a river - start to turn the bows into the current so it's in the stream, that force pushes the bows around when turning into the stream (to go with the stream after the turn).
15:50 Checking water
The fastest way to stop a moving rowing boat - bury a feathered blade under the water. It quickly brakes and as the boat slows you can gradually square. This is an emergency stop method.
If you try to check with a squared blade the speed of the water tends to push your oar out of the water. Using a feathered blade is my preferable method to check the boat.
17:30 Counter-feathering
Place the tip of the oar onto the water, blade feathered (the wrong way up). When backing down you can either do this with the oar upside down or with the oar the right way around. There are different advantages. The counter-feather makes it easier to keep the boat balanced on the backing side of the boat. Allows you to keep the boat level while turning and helps guide spatial awareness of where your oar tip is in space (if it's touching the water, you know).
20:15 Turning coxed boats
Turn the rudder in the direction of the turn. Get a good turn by starting the turn just as the crew finishes rowing. As they stop, think about your destination at the end of the turn. Easy at high balance - the boat runs on unchecked. You start to turn and then get the side of the boat on the inside of the turn to check it / hold water using the feathered water. This helps get about a third of the turn done before your crew starts backing.
This shows your intent to other crews who are around you so they know what you're doing.
Want easy live streams like this? Instant broadcasts to Facebook, YouTube, LinkedIn. Faster Masters uses StreamYard: https://streamyard.com/pal/d/5694205242376192 -
Anne Buckingham - Henley Womens Regatta
Anne works with Henley Womens Regatta to guide international visiting crews towards all the resources they need. From accommodation to boat hire and how to understand the classifications and transportation - she is an amazing resource.
Anne describes some of the Henley Royal Regatta lingo including challenging words like "Stewards" with hilarious effect.