Masters Rowing
Taking On The Best – And Winning!
Andrew Darcey Sports Physiotherapist
Common Injuries in Elite Rowers
Andrew Darcey Rowing • London 1948 • King’s Cup Coxes Sport Sailing • Junior Australian Rep • SASI Senior Athlete – Laser • State Champion Sports Physiotherapist • SASI Rowing Program • Australian Rowing Team
Overview • • • • • • • •
What Master’s Rowers Need To Win What Factors Are AffecRng Your Rowing? Flexibility Core Stability NutriRon HydraRon Self Management PrevenRon BeXer Than Cure!
Rowing – A BeauRful Sport
RepeRRve Physiology Skill Flexibility
What Does An Elite Rower Need To Win?
Technique – in particular body positioning Level of Flexibility – to sustain technique Level of Fitness – 2000m race
What Does A Masters Rower Need To Win?
Technique – in particular body positioning Level of Flexibility – sustain / match technique Level of Fitness – 1000m races BUT ALSO Back up for multiple races / day Back up for multiple disciplines within a meet
What Factors Are AffecRng Your Rowing? Work – 8+ hours / day Social – golf, bike ride Holidays Kids / Grandchildren What I eat and drink
Flexibility
Work within available range of motion at any given time Working at the end of range of motion leads to fatigue, accumulation of stress and potentially damage to our soft tissues Poor flexibility - cannot perform the desired technique
Reasons leading to reduced flexibility • The volume of training required • The repe44ve nature of our sport • It is a seated sport and we spend a lot of Rme during the day seated! • What you do outside of our rowing • Age • Poor core stability
PrevenRon Strategies • Stretch, stretch, stretch!!! • Consider what you are doing outside the boat as well – ie spare Rme, work postures • Appropriate stretching at appropriate Rmes • Recovery aspects – Massage, Pilates, yoga etc • Listen to your body
4. Reach Up / Reach Through4. Reach Up / Reach Through
Types of Stretching • Sta4c Stretching -‐ slow speed, passive movement • Dynamic Stretching -‐ Through range stretching, uses momentum to place muscle on stretch
Kneeling on all fours, reach upKneeling as far asonyou towards ceiling Holdthe thisceiling position forone twoarm. Hold this position for two all can fours, reach the up as far aswith youone canarm. towards with seconds, then reach down andseconds, through then as farreach as you canand away from the Hold position for two down through as midline. far as you canthis away from the midline. Hold this position for two seconds. Repeat this 10-15 times on each arm.this 10-15 times on each arm. seconds. Repeat 5. Thoracic Stick Rotations
5. Thoracic Stick Rotations
sport warm up. The stationary bike can be used if you can’t run choice. The ergometer should not be used for this stage of the your lumbar spine straight into loaded flexion without an appro
When should I stretch 2. Bow and Arrow
• Can be Controversial!! Lying on your bac the crucifix positio • StaRc Stretching generally for a]er your left arm. Slid reaching out as fa training or at end of day rotation in your up pelvis flat on the f • Dynamic stretches can be beneficial as part of a warm up rouRne 3. Modified Mecca Stretch
Start on all fours. your lower back f hands will need to this position for 2
How long do I stretch for?
b. Side / Side
Swing one leg across your bo rhythm. Repea
• STATIC -‐ 20-‐30 sec holds if aiming to make a change in muscle length and to prevent musculoskeletal “sRffening” – repeat up to 5 Rmes 9. Arabesque • DYNAMIC – 10-‐15 minute warm up
This is an excellen Balancing on one opposite hand. Yo hinging from the h leg stays straight a knee of the weight help maintain form
Stretch Calves / Ankles
Calf Stretch – Knee Bent
Stretch Calves / Ankles
Calf Stretch – Knee Straight
Stretch Hip Flexors
Hip Flexor Stretch
Stretch  Hamstrings Â
Hamstring Stretch on Chair
Stretch Hamstrings
Hamstring Stretch & Rotate to Opp Foot
Stretch  Hamstrings Â
Hamstring Stretch + Nerve Glide
Stretch Gluteals
Hug Knee to Chest
Stretch Gluteals
Gluteal Stretch – Foot on Opp Knee
Stretch Thoracic Spine
Bow & Arrow Rotation
Stretch Thoracic Spine
Bow & Arrow Rotation
Stretch Thoracic Spine
Stick Rotations
Stability in Rowing
• The ability to maintain spinal positioning through the drive phase • Requires specific strength • Requires specific flexibility • Requires specific co-ordination • Connection – Blade to Boat • Makes you row fast!!
Stability in Rowing
• Our body is a connec4on point • Op4mum technique allows smooth pathway for force transmission • Poor technique can increase the forces going through the bodies so] Rssue and alter the pathway of force transmission
Stability in Rowing Poor Stability Loss of Force transmission Increased tension on spinal structures
Stability in Rowing Good Stability Efficient Force transmission Speed
PrevenRon Strategies • Always pay aXenRon to good technique • Do the workload asked of you by your coaches • Listen to your body • Address specific core stability deficiency
Core Stab Exercises • Gluteal Recruitment
Core Stab Exercises • Hip Extensor Strength – Opening Up
Core Stab Exercises • Hip Flexor Strength – Rockover
!
Core Stab Exercises • Hip Flexor Strength – Rockover
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Core Stab Exercises • Hip Flexor Strength – Rockover
!
Core Stab Exercises • Hip Flexor Strength – Rockover
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Core Stab Exercises • Hip Flexor Strength – Rockover
!
NUTRITION
Fuel Recovery Re-Build
NUTRITION • Carbohydrate is a critical fuel source for the muscle and central nervous system Situation
Recommended Carbohydrate Intake
Daily refuelling needs for training programs less than 60-90mins per day or low intensity exercise
Daily intake of 5-7g per kg body mass.
Daily refuelling for training programs greater than 90-120 min per day
Daily intake of 7-10g per kg body mass.
Daily refuelling for athletes undertaking extreme exercise program: 6-8 hours per day
Daily intake of 10-12+ g per kg body mass.
Pre-event meal
Meal eaten 1-4 hrs pre-competition 1-4g per kg body mass.
Carbohydrate intake during training sessions and competition events greater than 1 hour
1g per minute, or 60g per hour
Rapid Recovery after training session or multi event competition, especially when there is less than 8 hrs until the next session
Intake of 1g per kg body mass in the first 30 min after exercise, repeated every 1-2 hrs until regular meal patterns are resumed
NUTRITION FOOD
AMOUNT OF CARBOHYDRATE
Bread
100 g (4 slices white or 3 thick wholegrain)
Bananas
2 Medium – Large Bananas = 50g
Baked Beans
440 g (1 large can)
Flavoured Milk
560 ml = 50g
Sports drink
700 ml = 50g
Sports bar
1 to 1.5 Bars = 50g
NUTRITION • Protein - Rowers require extra protein to cover a small proportion of their energy costs of their training and to assist in the repair and recovery process after exercise.
Situation
Grams protein per kg body mass per day
Light training program
1.0
Moderate to heavy training
1.2-1.7
Adolescent Rowers
2.0
NUTRITION • Sources Of Protein: • • • • •
Flavoured yoghurt Flavoured milk drinks Fruit smoothies Liquid meal supplements (e.g. Sustagen Sport) Sandwiches with meat, cheese, chicken or peanut butter fillings • Breakfast cereal and milk • Sports bars
• Timing Protein • Immediately after exercise • Enhances muscle uptake and retention of amino acids, and promotes a more positive protein balance. • Combine with Carbs – stimulates insulin, which helps absorption of amino acids
NUTRITION Â FOOD
CONTAIN 10G PROTEIN
Wholemeal Bread
4 slices (120 g)
Low Fat Milk
1 Cup (250 ml)
Canned Tuna/Salmon
50g Tin
Reduced Fat Yoghurt
200g Tub
Baked Beans
Cooked Rice
200g Tin
3 Cups (400g)
NUTRITION – Pre-‐Exercise Early morning sessions • After Sleeping, liver glycogen (energy) stores are substantially depleted • Pre training carbohydrate intake is important • eg. fruit and a cereal bar, sports drink, Protein Plus drink or a smoothie or even a glass of juice Other Exercise Sessions • Food eaten before training should contain carbohydrate. • Low in fat and fibre to aid in digestion
NUTRITION – Post-‐Exercise • Nutrition recovery strategies encompass a complex range of processes that include: – restoring the muscles and liver with expended fuel (glycogen) – replacing the fluid and electrolytes lost in sweat allowing the immune system to handle the damage and challenges caused by the exercise bout. – Manufacturing new muscle protein, red blood cells and other cellular components as part of repair and adaptation processes
NUTRITION – Post-‐Exercise • 1g / kg of carbohydrate (50-100g) for most athletes is needed • Protein consumed immediately after the session • Protein needs to be consumed with Carbohydrate foods to maximise this effect
NUTRITION – Post-‐Exercise • Nutritious Carbohydrate + Protein Recovery Snacks (contain 50g carbohydrate + valuable source of protein): – 250-300ml liquid meal supplement (eg: Protein Plus Drink) – 250-300ml milkshake or fruit smoothie – 1-2 sports bars (check labels for carbohydrate and protein content) – 1 large bowl (2 cups) breakfast cereal with milk – 1 large or 2 small cereal bars + 200g fruit flavoured yoghurt – 1 bread roll with cheese/meat filling + banana – 300g (bowl) fruit salad with 200g fruit flavoured yoghurt – 2 x crumpets with peanut butter and 200ml falvoured milk
HYDRATION • Fluid intake is enhanced when beverages are cool (~15°C), flavoured and contain sodium. • Sports drinks an ideal choice during exercise – Replace fluid and electrolytes lost through sweat – Contains carbohydrate – Allows re-fuelling to take place during exercise.
• Water is a suitable option during exercise. – Does not stimulate fluid intake to the same extent as sports drinks. – Drinking to a plan is therefore crucial when drinking water. – Don’t rely on thirst.
• Cordial, soft drinks and juice – Contain greater than 10% carbohydrate and are low in sodium. – Slow gastric emptying – Makes these drinks a less suitable choice, especially for high intensity activity.
KEY ELEMENTS TRAINING PROGRAMS • Rowing is repetitive so subtle difference count! – Changes in foot stretcher angle or height – Changes in seat or gate height – Changes in oar length – Changes in inboard – Changes in technique – Changes in discipline or sides – Altered cross training
TRAINING VOLUME • Don’t increase more than 10% / week • Allow recovery between sessions – consider nutrition, flexibility, stability • Listen to your body • Ergo forces!!
PREVENTION BETTER THAN CURE • How efficient are you? • What’s your level of flexibility? • How can you improve your flexibility? • What’s your level of core stability? • How well do you recover? • How fit are you…………can you be fitter?
THE SOLUTION • Personalised SCREENING – FLEXIBILITY – SPINAL MOVEMENT – SCAPULA STABILITY – ERGO TECHNIQUE
• Your Body • Your Movement • Answers To Your Problems
ROWING MUSCULOSKELETAL SCREENINGS • Flexibility – Ankles – Hips (Hamstrings, Hip Flexors, Gluteals)
• Thoracic/Lumbar Spine – Flexibility and Symmetry
• Scapula Control • Ergo Technique – Hip Angle at Catch – Rockover
Flexibility • Important to allow: – – – –
Muscles to work at their opRmal angles Generate more force Reduces strain on spinal structures Allows beXer length of stroke
Hip Flexion Hamstrings Gluteals
Ankle DF Calves
Ergo Technique • Hip Bunch up Catch: – Determined by flexibility of Spine, Hips, Knees and Ankles
• Rockover: – Determined by strength of abdominals and hip flexors, as well as flexibility of Hamstrings Rockover Angle Catch Angle Finish Angle
Results
Colour Coded Green: Good Yellow: Not Ideal – Needs Work Red: Poor - Significantly Needs Work
Comment on Result of Test
Exercises to Address any weakness found
THE SOLUTION • Personalised Screening • Snapshot of your FLEXIBILITY • EXERCISES – Personalised to YOUR SITUATION Quick, easy solu4ons to improve performance
– $119 – 1 Hour – Time In Clinic – Wait For Report
THE SOLUTION SPECIAL OFFER FOR MASTERS COMPETITORS
• Remote Screening – $39 – Submit Videos From Phone – In Your Own Time – Personalised Report – Claimable on Private Health Insurance
THE SOLUTION • Contact Details – At The Back Of Room – Receive Emailed InstrucRons
• Guarantee – Report Within 7 Days – Offer Only Available TODAY
Summary • • • • • •
Importance Of Flexibility Core Stability – Impact On Performance NutriRon HydraRon Screenings For PrevenRon Special Offer
GOOD LUCK!
FURTHER ADVICE Contact:
Andrew Darcey Sport Physiotherapist SASI Rowing Physiotherapist Australian Rowing Team Physiotherapist 76a Kensington Rd ROSE PARK
Western Hospital 168 Cudmore Tce HENLEY BEACH
Ph: 8364 6800 8159 1300 Email: andrew@lept.com.au