Marlene Royle is a welcome return guest on RowingChat today with a talk focused on how to transition out of winter training and back onto the water for the summer.
Timestamps for Marlene Royle RowingChat
01:00 Introductions and personal background in rowing
05:00 Transitioning off the erg. Ergometer training is a linear world. Water rowing is a circular world
07:00 Fatigue level - rowing with good form. Posture, Power application, good technique, focus through hips and glutes. Limited time on the water. Avoid fatigue.
10:00 Low intensity rowing - short outings, Focus on drills. Release and Feather Drills, Red flag. Pause Drills arms and body away.
15:00 Short sets and very high quality rowing. Delayed feather drill.
19:00 He who has the better recovery wins. Ergo finishes in the boat act as a brake. Rowing feet out drill.
24:00 Benefits of dynamic egos - less tendency to be long at the finish
25:00 Lose fitness as you transition back onto the water. pre-competition phase of training programme. Light speed work, Do fitness on the erg, do technique on the water.
29:00 Flexibility and stretching are important. Hip flexibility. Last 500 Machine = The Rack!
35:00 Work in combination - high quality technique. Get lessons or go on a Training Camp. Get Coaching
40:00 moving back onto the water after injury
44:00 Stability and "The Diamond Frame"
49:00 Kettlebells for rowing training started in 1700s from Russia. Pavel Tsatsouline popularised them. Efficient, Economical, Effective training tools.
54:00 Masters suffer from "glute amnesia". Kettlebell swings stimulate the glutes. Read this book Enter the Kettlebell. And Joe de Leo's instructional video