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Home > RowingChat > Faster Masters Rowing Radio 8 December 2020
Podcast: RowingChat
Episode:

Faster Masters Rowing Radio 8 December 2020
Category: Sports & Recreation
Duration: 00:41:37
Publish Date: 2020-12-10 04:58:22
Description: Marlene and Rebecca tackle - exercises to improve finger and forearm strength - how to build aerobic base while training for the CrashBs Sponsors Rowing Retailer Directory - every rowing business listed and categorised for YOU. Find what you want from oars to gifts, from coaching to ergs. https://rowing.chat/retailer/ Rowing Tales 2020 book - the collection of rowing stories you'll love for Christmas. https://rowing.chat/sponsor/rowing-tales-2020/ Buy from Amazon https://amzn.to/39WHcgI Timestamps to the show 04:00 Marlene is presenting at the US Rowing Convention on Training for Life 10:20 Exercises for fingers and forearm strength. Things to get right first - handle grip size - get the correct size for your hands - Initiate the turning movement don't turn the full 90 degrees as you square and feather. If you get to 45 degrees, the oar will continue to turn under gravity - 3 With your fingers make sure the back of your hand and wrist never falls underneath the handle. Because you need downward pressure on the handle to help roll the oar - Check your boat set-up. Are you able to achieve the correct static positions at the finish? 15:00 Curling the fingers and knuckles exercise. Your extensor muscles aren't strong. Flexor muscles are 4-6 times stronger. They are meant to grip and so get worked more than extensors. Elastic band for strengthening the intrinsic muscles in your hand. Wrist strength - take a small weight in your hand. It's important to stabilise your forearm. Hold your wrist over the end of a table and flex up and down and side to side. String on a dowel rod - roll it up and down with a 2-3 lb weight on the end. 19:00 If you have osteoarthritis - don't push yourself into inflammation and swelling with your rowing practice. Don't use your thumb to apply internal pressure on the oarlock either if you have osteo. 20:00 How tight should you hold the handles? As if you're holding a kitten, puppy or a small bird. 23:00 If your forearms wake you up at night feeling restless. You should stretch them. Do the "Karate Chop" drill on the recovery and Open Palm Sculling drill. 26:00 Trigger finger syndrome can be developed from rowing. The anular ligaments get pulled and swelling happens in the tendons. 28:00 How to train for both speed and endurance simultaneously. If you are doing CRASH-Bs erg race in March and enter the 30 minute and the 500m sprint event. Follow the Faster Masters Rowing training plan first and foremost - pick the 1k racing plan. If you have extra time include a 40 minute low intensity row or aerobic cross training session. 32:30 Keep the group together - over the holidays stay in touch with your crew mates and become accountability partners. Community matters in masters rowing.
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