Wellington Rowing Club Masters

If it’s on, the start times are earlier.

Revised Goodwill 2009 Draw

Catches:

Chopping (ensuring the only movement is raising the arms from the shoulder (straight arms, flat wrists, body still)
Roll-up (move from the finish position to place the blade in the water without taking a stroke)
Six-inch drill (Just taking the first six inches of the slide, emphasising burying the blade BEFORE applying the legs.
Slap and place (as per Roll-up, but instead of placing, you drop the flat of the blade onto the water, then push down, square and place)
Slap and row (as above, but you take the stroke after placing)

Finishes:
Chopping (raise and lower the shoulders with the wrists and forearms parallel to the water and not moving.
Strike exercise (body at the finish position–slightly back past the vertical, shoulders drawn up so the blade is buried: drop the blade out as per chopping, then feather and push away to hands away)
Cutting the cake (Hands go away at the finish as per strike, then come back in to the body, then away again as normal)
Over the shoulder (Turn the head to look round over the outside shoulder as the blade completes the second half of the stroke – ensures rotation at the finish)
Squared blade rowing (should ensure a proper circle at the finish)
ABCs
Feet out rowing

Balance:

ABCs
Most of the above
See-saw exercise
Feet out

Masters Nationals Entries

Click on the little folder below and download the spreadsheet. It will help you calculate your heart rate zones for training.

You will need to take your resting heart rate, which you can do by taking your pulse as soon as you wake up, before you get out of bed, or have that moment of elation when you remember you have to go to work.

Rowing Technique Notes

15 Strokes followed by lengthen/rhythm call.

FIRST 5 Strokes are almost without body swing:

3/4 – 1/2 – 3/4  Full – Full

Stroke 1: Sit up, Loose arms, blades buried. Strongest possible body position.
On the ‘Go’ squeeze hard, but controlled: don’t hurry to get out of the water
Think of trying to move the boat in a straight line, so matching pressure with the rest of the crew rather than trying to heave the boat at maximum force.

Stroke 2: Slightly shorter. It’s brisk, but DON’T RUSH – it must feel quick because it’s short, not because we get ahead of the boat.
Powerful leg drive, still relaxed arms

Stroke 3: The boat’s moving and we regain the length of the first stroke: still very upright, using the legs hard.

Stroke 4 & 5: still very upright, but lengthen to full and start to shape the finish

SECOND 5:

Strokes 6-10: driving hard, keeping the rate up, lengthening to full stroke, increasing the boat speed

THIRD 5

Strokes 11-15 Maintain high rate, driving hard, quick hands at both ends, but also relaxed.

Stroke 15: Cox/bow calls ‘Rhythm’

Stroke 16-20: long very hard strokes, relaxing on the slide to settle to race pace

This will take us to around 30 seconds and the rest of the first minute is about establishing a strong rhythm. At the same time, we need to be very committed in the first minute: the message to the opposition is “this is how hard you have to go to stay with us”.

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Obviously, we need to spend time practicing this routine and I hope to be able to work with each crew to get it embedded. It is a good idea, even when paddling light, to start at the front (though not necessarily always) and think of every first 5 strokes as a relaxed practice start.

Current Training Schedule

• Tuesday 12:30 – Ergs
• Wednesday 6:30am – On the water
• Wednesday 6pm – Circuits
• Friday 6:30am – On the water
• Sunday 8am – Men’s 4, Women’s boat 2. On the water
• Sunday 10am – Men’s 8, Womens’s boat 1. On the water
• Sunday 10am – Social and others. On the water.

1 Introduction

This document is mainly aimed at providing those training on their own with some structure. Crews entering the Masters’ Nationals will have more specific guidance on training sessions in the lead-up to the event.

It is assumed most of the work outlined will be done on ergos or in boats, but cycling, running and swimming are acceptable substitutes.

Most sessions where a coach is present will focus on technique and therefore should be seen as in addition to the regular regime that we each undergo.

It is likely that many of our competitors will be training as often as six times a week and that needs to be our goal, even though it is a reality that, for some, there are constraints which prevent it. I would suggest that each of us must strive to do at least three training sessions per week, plus a technical session. Please also bear in mind that walking the dog, walking to work or even playing golf have a beneficial training effect, though should be viewed as supplementary, not as substitutes.

I guess the fitness levels in our squad vary enormously: please have confidence that a systematic approach will change that. Some people may find the requirements of this programme quite tough to start with, others will find it all too easy: set sensible goals based on what you know about yourself, don’t worry about others (but always support them) and feel free to ask advice if you need it.

Each session calls for work within a specific pulse band: the bands vary from individual to individual, mainly related to age. While it is true that any training is better than none, it is very important to stay within the right band for a workout to be fully effective in achieving its particular training effect. The numbers given are only a very rough guide and I hope to provide a more useful table in due course.

Buying or borrowing a heart rate monitor is worthwhile, but if you don’t wish to, then you will need to check your pulse manually. In the less intense workouts, or if you are running or cycling, you can do this without stopping or take a quick reading without dropping out of the pulse range.

This side of Christmas, we shall concentrate on three types of work, which I shall call Steady-State, Endurance and Race.

2. Work Types

Steady State.

At any time in the year, at least 50% of the total work in any week should be low intensity, continuous work in sessions of at least 40 minutes. This type of training increases your potential – it builds the foundation of your fitness and is essential for one to develop a competitive performance level. For someone in their forties, the pulse band would be something around 120-140 (about 60-70% of maximum): most people describe this as being easy enough to hold a conversation. (It is actually quite hard to keep the pulse low enough until you reach a reasonable level of fitness – even so, if you are exceeding the limits, you must ease off to stay within the band).

Listening to music does help to make the long ergo sessions go more easily, however, I would prefer people to concentrate on technique as much as possible: break sessions into phases where you concentrate on specific aspects: sitting up, suspending on the legs, drawing the finish etc..

Endurance

Since anaerobic work can be sustained for less than a minute, most rowing racing involves endurance work: so, anything from a minute to 60 minutes at a hard pace would fall into this category. As our technical ability and fitness develop, we should be able to sustain longer and longer sessions – ideally on the water.

Again, bearing in mind that the bands vary from person to person, this work would be in the pulse range 140-160 (about 70-80% of maximum). You need to work hard, but at an intensity that is reasonably consistent and sustainable (as long as you are in the pulse range, better to be maintaining a slightly easier pace that lasts, than to go off too hard and fade).

Race

Apart from the last 200m or so, our races will be an intense version of the above. Training for racing will involve pieces at race pace varying from a few strokes to 4- 5 minutes, usually with equal rest (interval work).

Examples: Pyramids: 1min, 2min,3min,2min, 1min (with equal time between). Build up to 3 complete sets with 10 mins rest (light paddling) between sets.

5 x 2min on, 2 off, plus 5x 1min on 1 off

3x 1000m (perhaps, on ergos, with a step up of rate for each)

3. Training Structure

This section aims to give you a basic structure which will improve fitness overall, based on an assumption of 3, 4 or 5 sessions a week PLUS a technical session. If you are able to do more than 5, great – you will probably be able to judge for yourself how best to use the extra session(s).

The order of the sessions is not critical, but try not to do the same thing back-to-back. Unless you consider yourself to be quite fit already, treat the Steady State sessions as the most important (so drop one of the others rather than a Steady State session if you can’t meet your programme in a given week).

You should always warm up before tackling the work of each session and stretch afterwards. If you like to stretch before a session, do it after you have warmed up.

3 Sessions per week:

Session 1: Steady State: 40 min

Session 2 : Endurance: 20 min work, 20 min ‘active rest’

Examples: 4 sets of 5 min endurance, 5 min steady state

Or 2 sets of 10 min endurance, 10 min steady state twice

(If this is too ambitious, start with, say, 10 min total work and build up over 3-4 weeks).

Session 3: Steady State: 45 min

Build the Steady State by increments of 5 minutes up to 60 minutes

4 Sessions per week:

As above, but with Session 4 a longer piece or pieces of endurance work:

Start with 5 min Steady State, 10 min endurance, 10 min Steady State, 15 min Endurance then build incrementally until you are doing 3×15 minute pieces or 2×20min.

Fitter folk might go for a single longer piece, up to 45 min. If so, make sure you warm down for a further 15 minutes

5 Sessions per week:

As above plus Session 5 – another Steady State fest, but running, cycling or swimming might make a pleasant alternative to ergo work.

MASTERS SQUAD

Occasional Newsletter # 3                                                                                     August  2009

 

This newsletter is circulated by email to all current members of the Wellington Rowing Club Masters Squad.  Feel free to pass it on to other interested parties and email me any comments, feedback, ideas for content etc.  This newsletter can also be found on our website:  http://www.wellingtonrowing.org.nz/

Anyone interested in joining the Masters Squad (you need to be at lest 27 years old!!) is asked to get in touch with Joe O’Neill:  Joe.Oneill@voco.co.nz

 

Corporate Challenge – your turn to help!

Is just about to wind up for the year, with the regatta planned for Saturday 8 August.  Cancellation day is Sunday 9 August, and every weekend after that until we can hold the regatta.  We will need a couple of extra coxes on the day, if you can help, that would be much appreciated, please get in touch with Brendan on  027 655 5776 or Brendan.renall@gen-i.co.nz .  We also need extra people to man safety boats and be starters, judges, etc.   If you can help with any of these activities, please get in touch with Laurie on 021 392 918 or  Laurie.Counsell@electricitycommission.govt.nz 

Thanks to all the masters who helped at the practice regatta last weekend

Season Start

Once the corporate challenge is out the way, Masters rowing can recommence.  Our rowing days will be Wednesday and Friday mornings, 6.30am at this stage and Sunday morning at 10.00am.  Weekday mornings will get earlier as summer approaches.  With a bit of luck, we can recommence next week (12 August)

Subscriptions and Registrations

Are due now, and you should’ve paid the winter sub by now if you have been at the club training.  The subscription for Masters rowers for the 2009/2010 year is $375, with a late fee of $50 is you don’t pay by 31 October.  The sub includes regatta fees for any WRA (local) regattas and fees and transport to the NZ Masters National Champs in Karapiro at the end of September. 

Registration for the season should be done online, you need to follow the link from the red “register” hyperlink on the club home page .   When you have registered you will also be able to register your subscription payment and get an online receipt.  Follow the instructions under “account” once you are registered.

Paying the sub will get you a personalised parking ticket for your car, which will save you the $45 fine you’ll get  if you park outside the rowing club without it!

Masters Page on the club website

A latent webmaster amongst us (Joe, to be precise) has set up a Masters crew page on the club website.  We will post information and links to Masters Nationals (and other events) here, and will also be able to put up our training schedules, etc.  There is not much there yet, but there will be soon!

NZ Masters National Champs

The Masters Nationals Championships are being held at lake Karapiro on the 26th and 27th of September this year. There are 80 + events over two days on the 1000m course.  Have a look at the website  and if you’re interested, think about what events you would like to focus on.  Entries are due in by 12 September, but we will need to be training in our crews as soon as possible, so make a decision now!  We will be organising into squads again, with a squad organiser, and will endeavour to meet everybody’s needs.  Squads will depend on who and how many of us want to go, so if you interested in competing, please let Joe know as soon as possible.

And, in the meantime, our Tuesday “base fitness” sessions are continuing – 12.30-1.30 on the ergs.  You won’t regret it!

 

 

Feedback and comments on the newsletter welcomed. 

 

Cheers,

Jane

janeh@xtra.co.nz or jane.harding@telecom.co.nz

0274 212 417