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.
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
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.
Analysis provided by expert guest contributor, Dr Valery Kleshnev, Biorow.
Radical changes were observed in the race strategy, which is now much more even. The winners were among the slowest at the first 100-150m after start, but significantly faster than their competitors during the middle of the race.
A strong cross-tail wind allowed for quick times on Tokyo’s Sea Forest Waterway, despite fairly rough water. Six World best times were set (W8+ ROU, W2- NZL, LW2x ITA, LM2x IRL, W4x CHN in FA, M4x NED in FA), all on Wednesday 28th July. This made it the second fastest World regatta since 1993, only 0.3% slower than Worlds- 2014 (Amsterdam).
Fig.1, the average speed in 13 consistent Olympic boats. (Kleshnev 2021)
The linear trend during 1993-2021 grows by 0.065 %/year (0.0035 ms-1/y). W8+ continues to show the highest speed increase (0.18%/y), significantly higher than in the next M8+ (0.13%/y) and LW2x (0.10%/y). The lowest trend (Table 1) was found in women sculling boats (0.03%/y).
Table 1. Growth of winners’ speed during 1993-2021 (Kleshnev 2021)
More detailed analysis in scrolling decades (RBN 2020/08) also shows continuous growth during the last two decades (Fig.2) with the latest value +0.045 %/y.
Speed Growth (%/year) (Kleshnev 2021)
The average stroke rate in the 12 Olympic boat types (Table 2) was 39.0spm, which is 0.6spm higher than in the previous Worlds-2019 in Linz and similar to Worlds-2018 in Plovdiv. This is possibly weather-related: faster speed allows for a higher stroke rate.
Table 2. Average stroke rate in finals A in 12 Olympic events in Tokyo-2021 (missing data for M2x and M4-)
The differences in the rate between finalists were insignificant: only ±0.2spm within the first four place- takers, though 8 out of 12 winners showed lower average stroke rate than their silver competitors.
(Kleshnev 2021)
Radical changes were observed in the race strategy, which is now much more even. Two years ago in Linz the average variation of 500m splits in A finals was 2.56% (+3.5%, -1.6%, -2.1%, +0.3%), but now (Tab.3) it is more than two times lower 1.14% (+0.8%,-1.2%,- 0.7%,+1.2%). The first 500m split was the fastest in all previous regattas, but now the last section is the fastest. As before, the winners had the most even distribution of efforts during the race (Tab.3), except the 6th place-takers.
Table 3. Speed at each 500m as % difference to the average over 2000m in finals A in 14 Olympic events. (Kleshnev 2021)
Analysing the absolute splits (Tab.4), the winners were faster than other finalists at each section, except the last 500m, where silver medallists were 0.19s faster. As before, the main advantage was taken by the winners at the second 500m, where they were about 1.0s faster than their closest competitors.
Average margins (s) from the winners in 14 finals A in Tokyo-2021. (Kleshnev 2021)
Fig.4 confirms the above conclusion with average data (12 boats) at each 50m section taken from GPS (the glitch at 650m appears to be the shielding of the GPS signal by the bridge). The winners were among the slowest at the first 100-150m after start, but significantly faster than their competitors during the middle of the race.
I am very lucky to live only 2 hours drive away from Lucerne and what the locals call ‘God’s Lake’ the Rotsee. So when World Rowing came to town, twice, it was a great opportunity to go and watch what the world’s best row, and share some observations from the two weekends of great racing.
Great organisation around weather & viruses
Moving the finals at the FOCR. The finals were planned for the Monday, always a strange arrangement, yet the weather conspired to bring the finals forward to the Sunday. Superb collaboration between the Lucerne regatta organisation and the Meteo team. The predicted weather that would’ve resulted in unfair racing early on, they debated, decided and took the decision fast. Unlucky for the TV crews that were unable to set up a day in advance, yet superb organisation for the athletes and teams.
The COVID-19 plan was clear to all attending and well executed. Athletes and teams were in front of the rowing centre with uninterrupted access to the water. The entire area was cordoned off, with all athletes requiring their accreditation to enter the area, and a laser temperature scan at the two entry points. Unfortunately for locals that wanted to watch, there were no big screens and no food stalls. That said, the Rotsee is an ideal place for a picnic and most spectators were watching the action on their phone up until 750m to go and then it was full HD Live action in front! Nice commentary from Martin Cross.
Boats & Equipment
Over the course of watching all the heats and finals, and after peering through the security fence into the boat yard, I was surprised to only see three different makes of boats in the finals. Filippi, Empacher and Hudson. I only saw one Hudson boat over the regatta (maybe I missed another) used to great effect to finish 2nd in the woman’s single scull final A. Empacher appears to be the choice by most nations for the eights, however more and more nations are choosing Filippi, with 104 boats, 61% of boats used in World Cup II and 69% of total medals (31) with crews rowing in a Filippi.
I noticed more and more stroke coaches being used by different a crew members in the boat. No longer reserved for the cox or the stroke, you can see the stroke coach strapped the the stroke man’s rear wing rigger for the bowman in the Romanian men’s pair, and just in front of the coxswain in the Dutch eight.
Use of the stroke coach throughout the boats. Photos taken from World Rowing live feed 2021.
Riggers
Rigger set up in the men’s eight final (what a race), the German & Netherlands crews were using the rear carbon wing and the winning crew, GB using a front carbon wing, with rear carbon support. The GB crews used the same set up in both their fours. Surprisingly, the Italian men’s four decided on a front aluminium wing set up, the only boat in the race to do so. On closer inspection in the boat park, Filippi are making a big statement with their new carbon wing design. This new design looks to be thinner and very aerodynamic.
Different rigger materials and location. Photos taken from World Rowing live feed 2021.
Integrated cables
The newer boats appear to be integrating cables and rudder mechanisms under the deck. Looks very tidy and must help with aerodynamics, and save the cables catching on boat trailers and storage racks. It looks like boat manufacturers are following the lead of road bike manufacturers, with tighter cable management and integration. Would make sense.
Steering cables integrated below deck on the Dutch woman’s 4- and Romanian men’s 2-. Photos taken from World Rowing live feed 2021.
Shoes
Boat manufacturers are taking on the BOA fixation system, first started by Bont Rowing and borrowing from cycling technology, now with Empacher bringing out their own version (made in Italy) and soon Filippi. This makes sense to me, as the BOA system helps to secure the foot in place, more so than laces or Velcro, and designed correctly, the release system is very effective.
Fins
Most of the crews were using the classical aluminium fin, and not the thinner elliptical fin. This fascinated me, as the Rotsee is known for its calm and fast following conditions with very little waves. According to the Australian Boatman, Mr Urs Graff, some of the crews were feeling the effects of the side wash from the returning TV crew boats and umpire boats. The wash was disturbing them, hence the choice to swap out the elliptical dagger fin for the more conventional aluminium fin.
Blades
Didn’t see many crews using the new Comp Blades from Concept2. In fact these blades we the unicorns at both regatta. It looked like most crews were sticking to the tried an tested Crocker oars or Concept2 blades, with a high proportion or crews using the skinny shaft option. Reviewing Dr Kleshnev’s data on the wind resistance of regular oar shafts vs. the wind cheating skinny’s, (see below) the advantage over 2,000m is about 2-3 seconds with the Skinny shaft.
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
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 with Bill Chambers and Dr Charlie Simpson. 29 March 2021.
Charlie is a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University and well known for his publications on Rowing. The Complete Guide to Indoor Rowing and Advanced Rowing.This Master Class, will present attendees with interesting information about the relationship between common rowing training practices and their effects on performance measures (e.g. aerobic function; lean body mass). Any discussion of training responses is incomplete without consideration of the dietary intake of an athlete, but rather than review generic aspects of a healthy diet, the presentation will provide evidence about the potential diet changes known to contribute to health and performance (particularly rowing performance).
The Master Class will use pre-planned interactive opportunities to provide you with opportunity to actively engage with the session content, while also reflecting upon your approaches to training and diet. This approach makes it possible for willing attendees to share their views and practices as active session participants. After completing this session, attendees should be able to make informed decisions about the value of making specific changes to training approaches and diet.
17 April 2021 @ 20:00 Zürich 15:00 Boston
90-minutes Live on Zoom
Interactive presentation
Q&A time with Charlie
Session recorded for playback after Master Class
Reserve your place and purchase your ticket, by clicking here.
Listen to the conversation with Bill & Dr Simpson by clicking here.
In the preparation period of my annual plan, I focus on building strength and developing my aerobic base. This period starts after a break over November and unstructured training through December. January through February is a big block of aerobic work in zone 2 (70-75% peak heart rate), and in March I start to introduce some longer threshold work at least once a week.
I like to track the development of my aerobic base, and do so with a simple protocol on the Concept2 ergo. Every 2-weeks I ‘check-in’ on how my aerobic base is developing from a duration perspective, and efficiency, through monitoring the power output (watts). I did 8 tests between January and March, and over this period saw an average test to test improvement of +1.6% watts for the same heart rate. Over the 12-week same period, I saw a +13.7% improvement in watts for the same heart rate. See the graphic below.
I have noticed similar improvements in power and efficiency, with Masters Rowers that really focus on developing their aerobic base, and have the discipline to work in their zone 2, progressively over time, before introducing higher intensity work. It is hard work to stay focussed, day in, day out, grinding away on the machine or on the water. Yet the benefits to your health and performance can be amazing. This is the ‘hard work’ that many Masters Rowers don’t do, because it is so easy to be seduced into the high intensity ‘go hard or go home’ approach. Yet if your’e interested in a tried, tested and proven way to build the foundations for a great season, give it a try.
We are running a series of Master Classes this April, with world class instructors to help Masters Rowers to learn more about how to go Faster. Dr Charlie Simpson, and expert in training intensity and nutrition, will be sharing his insights into how to train and eat. Click here to go to the Master Class page to find out more.
After demolishing Team INEOS, 7-1 in the Prada Cup Challenger series, Luna Rossa’s James Spithill wasn’t gloating in the victory, he came across humble and focussed.
“No doubt going through real racing, I think we’ve taken a good step forward. But it’s not enough…”
Sharing this short article I came across, to inspire and challenge you with insights from the world’s very best competitors.
Original article published in the New Zealand Herald, 22 February 2021.
America’s Cup 2021: Luna Rossa co-helmsman Jimmy Spithill’s surprising claim ahead of Team New Zealand showdown.
Jimmy Spithill admits Luna Rossa have a lot of work to do before being able to compete with Team New Zealand in the America’s Cup match – a daunting task he equates to facing the All Blacks in a Rugby World Cup final.
The Luna Rossa co-helmsman was relatively understated in his celebrations following the Italian syndicate’s 7-1 demolition of Ineos Team UK last Sunday, perhaps looking ahead to his toughest challenge of his America’s Cup campaign in the shape of the defenders Team NZ.
Spithill was pleased with the progress made by his team – from middling challengers early in the Prada Cup round robins to a near sweep in the final – but says they’re still behind the defenders.
“No doubt going through real racing, I think we’ve taken a good step forward. But it’s not enough,” Spithill told NZME. “We’ve really got to utilise this time now between the match to try and bridge that gap. Because those guys (Team NZ), in my mind, are ahead at the moment.
“I think the whole package is very, very good. I think we’ve got a great package at the bottom end for the wind conditions, but we need to improve in the middle and upper end of the ranges.”
To do that, Spithill says he will be enlisting all the help he can get from his friends among the fallen challengers.
“We spoke to the American guys after racing them in the semifinals. I’ll definitely be touching base with Ben [Ainslie] and Giles [Scott]. We’ve got a lot of friends in Ineos Team UK; a lot of guys who worked with Oracle in the last couple of campaigns. We’ll be looking for knowledge and ways to grow stronger from here from amongst all the challengers.”
When asked how he’s going to wind up New Zealanders – like he did when Oracle came from behind to beat Team NZ in 2013 – Spithill laughed it off and simply spoke about the “privilege” of being able to challenge the Kiwis on home soil.
“I think they seem to do a really good job of that themselves,” he said in jest. “I’m just really honoured to get a shot at the best team in the world. To be able to race Team New Zealand on home waters, it’s a lot like a rugby player getting to go on the rugby field against the All Blacks at Eden Park at a Rugby World Cup final. What an incredible privilege that is.”
Spithill also made sure to pay tribute to his co-helmsman and partner in crime Francesco Bruni, who unlike the Australian, showed significantly more emotion after clinching the Prada Cup.
“I’m so proud of ‘Ceco’. What an incredible journey he’s had. I know that Sicilian blood, that energy has just been bubbling there waiting. Man he’s just done an amazing job. An incredible series he’s raced. I was really pumped that we could get it done.”
The two-time America’s Cup winner also praised the unique culture of the team, something he hopes will help them shock the world against the Kiwis next month.
“The Italian culture is really amazing. It’s a really big family type of culture: very passionate, very emotional, a lot of energy and very hard workers.
“One thing we’ve really worked on a lot is composure – just trying to sort of regulate, whether it’s been a good day or a bad day, we’re just trying to learn as much as we can.
“I’ve been so impressed with the team from where we’ve come from. We’ve developed a fantastic culture in the team. It’s something now we’ve got to put in to play over this next week or two.”
