EPISODE · Oct 26, 2021 · 36 MIN
Stroke Power | Faster Masters Rowing Radio
from RowingChat · host Rebecca Caroe
- Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. https://fastermastersrowing.com/podcast Timestamps 03:00 This Past Week - what we do to advocate for masters rowing. Best wishes to HOCR competitors; NZ Legion of Rowers has a masters newsletter www.lor.kiwi Rowing Tales 2021 published https://amzn.to/3vLFoQo 13:00 Stroke power is how you move your boat each stroke. It starts with peak power. your highest output possible. This is a test you can do - see the Fitness Assessment in the Faster 5 16:00 What affects stroke power? Firstly you can increase your peak power. Can you improve your base pace speeds? Technique also affects stroke power - be connected on the drive. On the erg your force curve is important as a guide - increase the volume / area under the curve. 19:00 Drills you can practice to develop power and stroke efficiently 20:30 Ways to increase power Get stronger Listen to last week's podcast about the posterior and kinetic chain exercises Sponsor https://www.onedayu.com/rowingchat 25:00 Trade-offs with stroke power Your personal physiology. Stroke efficiency - row 20 minutes to improve meters covered Row at fixed rating and check meters / second travelled Higher stroke rates - preserve the drive time (Blades in the water). Fitness, rigging, chosen stroke rate target - all are trade-offs 28:00 Ladders - learn the rate where you move from power to speed Speedups - 15 strokes going up 1 point in rate each stroke. Stimulate your nervous system to get the muscles to contract and relax faster. Try to maintain your drive time.
What this episode covers
- Faster Masters Rowing Radio - the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe. https://fastermastersrowing.com/podcast Timestamps 03:00 This Past Week - what we do to advocate for masters rowing. Best wishes to HOCR competitors; NZ Legion of Rowers has a masters newsletter www.lor.kiwi Rowing Tales 2021 published https://amzn.to/3vLFoQo 13:00 Stroke power is how you move your boat each stroke. It starts with peak power. your highest output possible. This is a test you can do - see the Fitness Assessment in the Faster 5 16:00 What affects stroke power? Firstly you can increase your peak power. Can you improve your base pace speeds? Technique also affects stroke power - be connected on the drive. On the erg your force curve is important as a guide - increase the volume / area under the curve. 19:00 Drills you can practice to develop power and stroke efficiently 20:30 Ways to increase power Get stronger Listen to last week's podcast about the posterior and kinetic chain exercises Sponsor https://www.onedayu.com/rowingchat 25:00 Trade-offs with stroke power Your personal physiology. Stroke efficiency - row 20 minutes to improve meters covered Row at fixed rating and check meters / second travelled Higher stroke rates - preserve the drive time (Blades in the water). Fitness, rigging, chosen stroke rate target - all are trade-offs 28:00 Ladders - learn the rate where you move from power to speed Speedups - 15 strokes going up 1 point in rate each stroke. Stimulate your nervous system to get the muscles to contract and relax faster. Try to maintain your drive time.
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Stroke Power | Faster Masters Rowing Radio
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