Skillful Rowing_engl.

This book is a comprehensive look at
rowing training and technique.
Loaded with illustrations and photos
this book provides the reader with
everything they need to develop their
skills and performance on and off
the water. Detailed descriptions of
the strokes and drills leading to
perfect technique will allow the
reader to develop the finer points of
rowing skills. Chapters on strength training, aerobic conditioning,
program planning, and rigging will help readers from beginners to
masters to get the most out of their time and improve their performance
in the most efficient way. Information on tapering and race preparation
will ensure that everything comes together on the big day.
THE AUTHORS
Edward McNeely, M.Sc., has been the physiologist and strength training
consultant to Rowing Canada since 1992. He has written chapters and
articles for coaching manuals and rowing magazines in both Canada
and the US. He is a regular speaker at rowing conferences and is
currently the physiologist for the Masters Rowing Association.
Marlene Royle, OTR, is a graduate in occupational therapy from Boston
University's Sargent College of Allied Health Professions. She has
specialized in orthopaedics and upper extremity rehabilitation. Marlene
trains athletes in 5 countries through Roylerow Performance Training
Programs and is a full-time coach at Craftsbury Sculling Center. Her
extensive achievements as a competitive rower include a US National
University Championship, a US National Championship in the
lightweight 4x, and in the year 2000 the setting of the world indoor
rowing records in the 30-minutes and the 6000 m row.
SKILLFUL ROWINGTHE BOOK
www.meyer-meyer-sports.com
SKILLFUL ROWING
Edward McNeely/Marlene Royle
M&
M
SKILLFUL
ROWING
McNeely/Royle

Skillful Rowing

Edward McNeely/Marlene Royle
Skillful Rowing
Meyer & Meyer Sport

British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
McNeely/Royle:
Skillful Rowing/Edward McNeely; Marlene Royle
Oxford: Meyer & Meyer Sport (UK) Ltd., 2002
ISBN 1-84126-084-3
All rights reserved, especially the right to copy and distribute, including the translation rights.
No part of this work may be reproduced – including by photocopy, microfilm or any other
means – processed, stored electronically, copied or distributed in any form whatsoever
without the written permission of the publisher.
© 2002 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg,
Miami, Olten (CH), Oxford, Singapore, Toronto
Member of the World
Sports Publishers' Association (WSPA)
www.w-s-p-a.org
Printed and bound by Vimperk AG
ISBN 1-84126-084-3
E-Mail: verlag@meyer-meyer-sports.com
www.meyer-meyer-sports.com

CONTENTS
Contents
Chapter 1: Aerobic Training.............................................................11
1.1 Physiology of Training Categories...................................................11
1.1.1 VO 2 max............................................................................................11
1.1.2 Anaerobic Threshold..........................................................................11
1.1.3 Aerobic Threshold .............................................................................12
1.1.4 Thresholds and Muscle Fiber Types ....................................................12
1.2 Aerobic Training Categories ............................................................13
1.2.1 Category VI .......................................................................................13
1.2.2 Category V ........................................................................................15
1.2.3 Category IV .......................................................................................16
1.2.4 Category III .......................................................................................17
1.2.5 Category II ........................................................................................18
1.2.6 Category I .........................................................................................19
1.3 Determining Training Categories....................................................21
1.3.1 Methods of Determining Training Categories.....................................21
Chapter 2: Flexibility Training..........................................................33
2.1 Flexibility and Rowing Performance................................................33
2.1.1 Flexibility and Injury Prevention .........................................................33
2.1.2 Flexibility and Skill Development........................................................33
2.1.3 Flexibility and Power Production........................................................33
2.2 Types of Flexibility ...........................................................................34
2.3 Factors Affecting Flexibility .............................................................34
2.4 Stretching Methods.........................................................................37
2.4.1 Dynamic Stretching...........................................................................37
2.4.2 Static Stretching ................................................................................38
2.4.3 Proprioceptive Neuromuscular Facilitation .........................................38
2.5 Planning a Flexibility Program.........................................................39
2.6 Stretching Exercises.........................................................................40
Chapter 3: Strength Training ...........................................................50
3.1 Strength Training Concepts ............................................................50
3.2 Strength Training for Injury Prevention..........................................51
5

6
CONTENTS
3.3 Improving Balance and Stability .....................................................53
3.4 Improving Strength and Power.......................................................54
3.4.1 Intensity and Volume .........................................................................54
3.4.2 Rest Between Sets..............................................................................55
3.4.3 Recovery ...........................................................................................57
3.5 Exercises...........................................................................................58
Chapter 4: Developing a Training Plan ............................................77
4.1 Characteristics of a Training Plan ....................................................77
4.1.1 Flexibility...........................................................................................77
4.1.2 Goal Setting ......................................................................................77
4.1.3 Establishing Goals for Rowers.............................................................78
4.1.4 Periodic Check Ups............................................................................79
4.2 Periodized Planning.........................................................................79
4.2.1 Training Phases..................................................................................79
4.3 Training Cycles.................................................................................81
4.3.1 Macrocycles ......................................................................................82
4.3.2 Microcycles .......................................................................................85
4.4 Developing Your Own Plan..............................................................87
4.4.1 Step 1: Set Competition Dates ...........................................................87
4.4.2 Step 2: Set Taper Dates......................................................................88
4.4.3 Step 3: Set the Training Phases...........................................................88
4.4.4 Step 4: Plan Macrocycles ...................................................................88
4.4.5 Adjusting Your Program.....................................................................88
Chapter 5: Technique .......................................................................89
5.1 Technique vs. Style ..........................................................................89
5.2 Methods to Improve Technical Training .........................................90
5.3 Factors Affecting Technique ............................................................91
5.4 When to Practice Technique............................................................92
5.5 Causes of Technical Error.................................................................92
5.6 Principles of Sculling Technique ......................................................93
5.7 Main Elements of Technique ...........................................................98
5.8 Team Boat Considerations.............................................................106
5.9 Switching Between Sculling and Sweep .......................................107
5.10 Indoor Rowing and Technical Training..........................................109
5.11 Videotaping - A tool for Analysis ...................................................113
5.12 Selecting a Coach ..........................................................................113
5.13 Royle Individual Technical Assessment..........................................114

CONTENTS
Chapter 6: Technical Drills .............................................................118
6.1 Introductory Drills .........................................................................118
6.2 Performance Drills .........................................................................123
6.2.1 Row Eyes Closed..............................................................................123
6.2.2 Open Fingers on the Handle ............................................................123
6.2.3 Two-finger Rowing ..........................................................................124
6.2.4 Row Easy .........................................................................................124
6.2.5 Pick Drill ..........................................................................................124
6.2.6 Reverse Pick Drill..............................................................................128
6.2.7 Pause Drills ......................................................................................129
6.2.8 Catch Drills......................................................................................130
6.2.9 Feet out Rowing ..............................................................................130
6.2.10 Delayed Feather Drill .......................................................................131
6.2.11 Square Blade Rowing.......................................................................132
6.2.12 Feet-out/Square Blade Combo.........................................................133
6.2.13 Swinford Switch ..............................................................................133
6.2.14 Half-blade Rowing ...........................................................................133
6.2.15 Silent Pyramid .................................................................................133
6.3 Overcoming Technical Difficulties .................................................134
6.3.1 Overreaching ..................................................................................135
6.3.2 Skying the Blade at the Catch ..........................................................135
6.3.3 Lifting the Shoulders at the Catch ....................................................135
6.3.4 Shooting the Slide ...........................................................................136
6.3.5 Breaking the Arms Early ...................................................................136
6.3.6 Lack of Acceleration.........................................................................137
6.3.7 Breaking Wrists at the Release ..........................................................137
6.3.8 Improper Hand Placement...............................................................138
6.3.9 Collapsed Posture............................................................................138
6.3.10 Catching a Crab ..............................................................................139
6.3.11 Excessive Head Motion ....................................................................139
6.3.12 Late Body Preparation......................................................................139
6.3.13 Rushing the Slide.............................................................................140
6.3.14 Incorrect Blade Depth......................................................................140
6.3.15 Incorrect Blade Work .......................................................................140
6.3.16 Short Strokes ...................................................................................141
7

8
CONTENTS
7 Chapter 7: Rigging and Equipment........................................142
7.1 Boats ..............................................................................................142
7.2 Oars................................................................................................143
7.2.1 Stiffness...........................................................................................143
7.2.2 Blade Design ...................................................................................143
7.2.3 Adjustability ....................................................................................144
7.2.4 Handle Size and Grips......................................................................144
7.3 Rigging...........................................................................................145
7.3.1 The Big Picture ................................................................................145
7.3.2 The Steps of Rigging........................................................................147
7.3.3 A Final Note.....................................................................................155
8 Chapter 8: Race Preparation ..................................................156
8.1 Setting Goals..................................................................................156
8.2 Racing Choices...............................................................................157
8.2.1 Water: 1000 meters .........................................................................157
8.2.2 Water: 2000 meters .........................................................................157
8.2.3 Water: 5000 meters .........................................................................158
8.2.4 Water: Marathons............................................................................158
8.2.5 Land: 2000 meters...........................................................................158
8.2.6 Land: Ultra-distance.........................................................................159
8.3 Planning for Race Day....................................................................159
Chapter 9: Race Strategy................................................................161
9.1 Physiological ..................................................................................161
9.2 Psychological .................................................................................161
9.3 Technical ........................................................................................162
9.4 Addressing Your Weaknesses ........................................................162
9.5 Know Your Performance Capability ..............................................162
9.6 Determine Your Base Speed ..........................................................163
9.7 Sample 1000-meter Race Plan .......................................................164
9.8 Sample 2000-meter Race Plan .......................................................164
9.9 Standing Starts ..............................................................................164
9.9.1 Practice These Start Sequences ........................................................165
9.10 Moving Starts ................................................................................165
9.11 Stroke Transitions ..........................................................................166
9.12 Steering: Buoyed Lanes .................................................................166
9.13 Steering: Head Racing ...................................................................167
9.14 Race Performance Evaluation ........................................................167

CONTENTS
Chapter 10: Tapering .....................................................................171
10.1 Volume ...........................................................................................172
10.2 Frequency ......................................................................................172
10.3 Intensity .........................................................................................173
10.4 Duration.........................................................................................173
10.5 Special Considerations During a Taper .........................................173
10.6 Sample 14 Day Taper .....................................................................175
Chapter 11: Rest and Recovery.......................................................176
11.1 What is Fatigue?.............................................................................176
11.2 Overtraining Syndrome.................................................................176
11.3 Recovering from Training or Racing..............................................180
11.4 Incorporation Rest Into Your Training...........................................182
Photo & Illustration Credits ...........................................................182
9

10
Throughout this book, the pronouns he, she, him, her and so on are
interchangeable and intended to be inclusive of both men and women. It
is important in sport, as elsewhere, that men and women have equal
status and opportunities.