So the FISA Masters is coming up and you are getting crews together and reviewing the entries.
Time for your personal investment in improving your racing.
1k Race Planning
Everyone has a variation on their race plan – do a good start, plan a push at 250 and a big one at 500m gone then start to sprint at 750 and hang on to the end.
But that’s only a tiny part of race planning. Your WHOLE regatta needs thought. How you approach the day(s) from nutrition, timings, having the right things in your kit bag and your lunchbox.
Episode 6 1k Race Planning includes insight from Marlene Royle as she discusses the psychology of rowers on race day, and how best to approach each mental and physical hurdle. Sample training plans provide targeted workouts to prepare you for each segment of the race.
The Episode contains a 54 minute video and video transcript. “The Anatomy of a Race: Xeno Muller’s Gold” is a personal account of the 1996 Olympic gold medalist Xeno Muller that, coupled with the “1K Race Sample Plans” document, can help you develop your racing skills and train for the perfect rowing race.
Preview further topics in the episode:
- Evaluating your style of racing
- Being aware of the hazard effect
- Avoiding geographical markers
- Hone your intuition by scoping out your competitors
- Key racing practice: time trials
- Enter local races or side-by-side competitive pieces
- Sleep on your race plan the night before
- “Expect the unexpected”: anticipate abnormal situations
- Know the competition rules
- Effectively deal with pre-race nerves
- Post-race analysis
Rowing racing starts
And if that isn’t enough you could also invest in advice in how to improve your racing starts and speedwork in Episode 5 Drills and Exercises for Developing Racing Starts and Speedwork.
Utilise Marlene Royle’s exercises for shifting stroke rate, stroke transitions, and start sequences to sharpen your skills. Practice the drills in a series or master each individually and achieve explosive power.
The Episode contains a 28 minute video, companion transcript, and the document “12 Exercises for Speedwork and Starts”.
Preview further topics in the episode:
- Sample exercise sessions for each stage of a race
- Racing practice by set time or distance
- Flying or moving starts
- Variations on stroke transitions, starts, and sprints
- Training with bungee cord resistance for added power
Race planning resources from Rowperfect
- Gary Hay from Rowing NZ How to write race plans
- Race plans for coaches and coxswains part 1
- Race plans for coaches and coxswains part 2
