The Stroke Cycle – The Recovery
The Recovery | Faster Masters Rowing Radio – the podcast for masters rowers. Tips, advice and discussion from Marlene Royle and Rebecca Caroe.
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04:00 This Past Week – what we do to advocate for masters rowing.
10:00 The coxing “plank” and the shoe straps
12:00 The Stroke Cycle is a series of podcast episodes we have been running.
13:40 The recovery begins when the blade exits the water and continues until it returns into the water.
In practice, I teach it as the beginning of when the knees rise on the slide.
16:30 You’ve done the preparation for the catch already. Simplicity is key.
Let the wheels of the slide move and only your legs are changing position.
17:00 Common errors
Feathered blades on the recovery and your wrists are bent
You need weight under the handles
Level out the back of your hand and forearm
In sweep use the outside hand to keep weight above the oar handle.
The square up can mess with the rhythm
The point at which you release. your knees – you don’t need your body fully over until quarter slide. We prefer that your hands are past your knees and the body has shifted to rock forward.
23:45 Release the knees gently. Bring the boat underneath you.
Get the arms out first – the handle leads the recovery.
28:00 Go faster by reducing the slow down in the recovery.
Focus on the slide seat rolling past.
Be poised and relaxed.
Deactivate the muscles and remain poised without tension.
Strength training can teach you how to activate and release muscles.
34:00 The jelly legs exercise – Rebecca explains how to teach this and practice it yourself.
38:00 Slide in time with the boat. Feel the glide.
Give your muscles the rest so as to gather energy for the top of the slide.
Don’t chicken out at the top of the slide. Recovery continues until the blade is in the water.
Continue to compress – you’re slowing down. Stay on the arc around the pin especially in sweep.
41:00 Decrease your tension by 1 percent.
Practice this in your crew all rowing together – you can’t get the feeling with only half of you rowing.