Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
Tag: filippi boats
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Podcast interview with Adrian Cassidy
Excited to share this interview with Adrian Cassidy. Adrian has so much experience to share from rowing and high performance. Adrian rowed for Team GB winning world Championships from junior through to elite before an accident that ended his rowing career. Adrian shares his come back story from a broken neck to a career as an international rowing coach. His experiences and insights from coaching at Cambridge University Boat Club, then British Rowing, and Rowing Ireland where he was chief coach.
Adrian shares some wonderful stories and insights into rowing and how his passion for excellence and helping others to achieve their potential led to the creation of Ludum, specialised performance management software to make life easier for rowers and rowing coaches. As well as setting up the Rowers Conference, to help advance rowing coaches skill and coaching expertise.
Images of Ludum Performance Software & App (Ludum website 2021) Faster Podcast
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Workout of the week
The workout of the week is from Anne-Marie Howald. Head junior & U23 coach for the Swiss Federation. When Ian Wright was the head coach of Switzerland, apparently the Ladder Of Death (LOD) was one of the squads favourites. Word of advice. Make sure you are well warmed up, and don’t do this every day.
The Ladder of Death
- 8 x 30 on 10 off at SR 36
- 6 x 40 on 15 off at SR 34
- 3 x 60 on 20 off at SR 32
- 1 x 100 on 20 off at SR 30
- 3 x 60 on 20 off at SR 32
- 6 x 40 on 15 off at SR 34
- 8 x 30 on 10 off at SR 36
Strength & Conditioning
This week’s S&C workout from James Goodwin, is the shoulder press. The shoulder press is one of the best exercises for strengthening your shoulders and upper back.
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Wallingford’s Fantastic Five and their experience at the Head of The Charles Regatta
In this podcast episode, I chat with the amazing masters crew that set the masters record at the Head of The Charles Regatta (HOCR). The Wallingford crew of Mike Edge, Pete King, Steve Pearson and stroke, Richard Smith – coxed by Sara Ball, won the 2016 regatta by 30-seconds, with a new course record of 17mins 5 secs.
From right to left; Mike Edge, Pete King, Steve Pearson and stroke, Richard Smith – cox Sara Ball The crew share how they trained and prepared for the race. Everything from engaging a new coach, and partnering with an amazingly talented cox. How they used YouTube to get used to the bends and bridges, to mapping the race distance and course on their local stretch of water in Wallingford, Oxford.
You can discover more about the HOCR by clicking here.
Boat used was a Filippi coxed four out of Boston University.
If you are a Masters Rowers, and interested in training for the Head of The Charles Regatta, I have prepared training plans especially for you. Whether you are planning to race in Boston, or compete virtually, these plans will help you to be at your best. The plans are designed by the most successful Masters Rowers, specifically for the Head of The Charles, and for Masters with 6 hours a week all the way to 12 hours of training a week. Click on the link to check out the programs. HOCR Training Plan
Faster Podcast
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Latest Episode – Strength & Conditioning for Masters Rowers with James Goodwin, Swiss Rowing
James Goodwin, is the Head of physical performance and science for the Swiss Rowing Federation. James is responsible for ensuring the Swiss Team are strong and fit, to train and race.
This episode is an extract from the Live Strength & Conditioning Masterclass held earlier this year (2021), where James is presenting strategies and approaches to strength training for Masters Rowers.
Subscribe to the Faster newsletter, to get free access to the weekly workout from James, and much more.
Podcast Links
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Wendy Miller’s experience at the Head of The Charles – Faster Podcast Episode
My guest today, is Wendy Miller, from Mosman Rowing Club in Sydney Australia. Wendy competed in the 2019 Head of The Charles regatta, and gained 3rd place in her first attempt in the single sculls event.
I first met Wendy in 2019, as she was travelling through Europe on holidays on her way to Boston. She gave me a call to ask if she could drop by Switzerland, (as you do:-) to do a spot of training with me, before heading over to race in the US. Wendy has a great story to share, with her journey through Europe, training on a yacht whilst sailing down the Italian coast, her ingenuity to source boats, blades and boathouses to use, staying with wonderful hosts in different cities, and finding races to sharpen up before the big event. Nothing stopped Wendy on her way to racing in the 2019 Head of The Charles regatta and having a great adventure along the way. I hope you enjoy listening to her journey as much as I did.
Head of The Charles Training Plans
If you are a Masters Rowers, and interested in training for the Head of The Charles Regatta, I have prepared training plans especially for Masters Rowers. Whether you are planning to race in Boston, or compete virtually, these plans will help you to be at your best. The plans are designed by the most successful Masters Rowers, specifically for the Head of The Charles, and for Masters with 6 hours a week all the way to 12 hours of training a week. Click on the link to check out the programs. HOCR Training Plan
Faster Podcast
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Olympian Tom Bishop’s experience at the Head of The Charles – Faster Podcast Episode
Tom Bishop, Quintin Boat Club 
Excited to share my conversation with Tom Bishop, Olympian (1976) and multiple winner of the Head of The Charles Regatta (2017, 18, 19). Tom shares some amazing stories about his persistence in being selected in the quad, and the challenges he overcame to represent his country. Being coached by Mike Spracklin, and what it takes to prepare for and win the Head of The Charles in the 70+ age group.
Tom has an amazing track record of success, when ever he puts his hands on a boat, no matter what boat class. Tom has paired up with some amazing rowers over the last 15 years, Tom Potts, Colin Cusack, Sean Morris and Charles Parry, to win in all boat classes, from doubles, quad, four and eights that are unstoppable.
I hope you enjoy listening to Tom and hearing his approach to preparing to win and have fun along the way.
Head of The Charles Training Plans
If you are a Masters Rowers, and interested in training for the Head of The Charles Regatta, I have prepared training plans especially for Masters Rowers. Whether you are planning to race in Boston, or compete virtually, these plans will help you to be at your best. The plans are designed by the most successful Masters Rowers, specifically for the Head of The Charles, and for Masters with 6 hours a week all the way to 12 hours of training a week. Click on the link to check out the programs. HOCR Training Plan
Faster Podcast
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New Features For 2021 Filippi Boat Range
Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
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Things I’m testing & trying out in Rowing this year.
Every year I take a look at a few things to experiment with. All with the aim of improving my personal performance. In this post I’m sharing what I’m experimenting with for rowing, across different aspects, and over the coming months, I will share updates in my newsletter.
New Carbon Pack from Filippi
I’ll be testing the new ‘Carbon Pack’ from Filippi Boats with the Filippi F22 single scull. I first learnt about these developments in late 2020, when I spent some time with David Filippi at the Italian Championships. I’m curious to see Filippi’s new developments in carbon fibre footplate, seat deck interface, rigger and gate technology. More information will be revealed as I share the process of the new boat build and interview David Filippi on the Faster podcast about the new technology.
Clothing
Testing 776BC rowing clothes for comfort, durability and how their ‘Motion Technology’ works. The 776BC Motion System highlights key biometric markers and lines on the body. The aim is to show how you’re moving whilst rowing on the ergo or in the boat. To achieve this, 776BC developed a motion sensor app, that you can use to film the session, and observe how the biometric markers line up vs the desired technique.
I have order some 776BC customised kit for a few willing masters and juniors to try at my club. Will update how the kit looks, feels and how it is to work with the Motion App for filming and providing feedback.
Hydration & Pre-Loading
I’ve been paying more attention to how much and what I’m drinking during training, especially with the increase in time on the ergo, and this year I will be experimenting with how my performance is influenced by how hydrated I am when I start exercising.
Precision Hydration have a protocol they call, ‘preloading‘ and the practice has been widely studied in the last 20 years. There’s strong evidence that taking in additional sodium with fluids before you start sweating is effective in promoting increased acute fluid retention and in improving endurance performance, especially in the heat.
I will be working with the team at Precision Hydration, to dial this in over the coming months and I’ll share updates along the way.
Monitoring HRV
On the advice of masters champion, Greg Benning, I will be monitoring my Heart Rate Variability (HRV), and using this metric to measure my response to, and readiness for training. I’ll be using and comparing the Oura Ring and Elite HRV app & heart rate belt.
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Overview of 2021 Filippi Single Sculls
Below is an overview of each of the single sculls offered by Filippi, organised by rower weight. To find out more, visit Filippi Boats website.
