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  

Types  of  Stretching  

•  Sta4c  Stretching  -­‐  slow  speed,  passive  movement  

•  Dynamic  Stretching  -­‐  Through  range  stretching,  uses  momentum  to  place  muscle  on  stretch  

 

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4. Reach Up / Reach Through

Kneeling on all fours, reach up as far as you can towards the ceiling with one arm. Hold this position for two seconds, then reach down and through as far as you can away from the midline. Hold this position for two seconds. Repeat this 10-15 times on each arm. 5. Thoracic Stick Rotations

a. Flat Place a broom stick across your shoulders, holding onto it with both hands. Have your feet about shoulder width apart. Twist the broom stick to the left then right in a horizontal plane. Do this with a general rhythm and moderate speed. Do not jerk or force into end of range. Repeat 15-20 reps.

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4. Reach Up / Reach Through

Kneeling on all fours, reach up as far as you can towards the ceiling with one arm. Hold this position for two seconds, then reach down and through as far as you can away from the midline. Hold this position for two seconds. Repeat this 10-15 times on each arm. 5. Thoracic Stick Rotations

a. Flat Place a broom stick across your shoulders, holding onto it with both hands. Have your feet about shoulder width apart. Twist the broom stick to the left then right in a horizontal plane. Do this with a general rhythm and moderate speed. Do not jerk or force into end of range. Repeat 15-20 reps.

When  should  I  stretch  •  Can  be  Controversial!!  •  StaRc  Stretching  generally  for  a]er  training  or  at  end  of  day  

•  Dynamic  stretches  can  be  beneficial  as  part  of  a  warm  up  rouRne  

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Detailed explanation 1. Jogging 5-10 mins Jogging would be the preferred choice due to the rotation and total body movement involved. Try to include sideways and backwards running as well as some cross overs similar to a team sport warm up.  The  stationary  bike  can  be  used  if  you  can’t  run,  but  is  clearly  not  as  good  a  choice. The ergometer should not be used for this stage of the warm up as you will be placing your lumbar spine straight into loaded flexion without an appropriate warm up. 2. Bow and Arrow

Lying on your back with knees bent up and arms out in the crucifix position. Place your right hand on top of your left arm. Slide your right hand along the left arm, reaching out as far as you can. This will generate a rotation in your upper back and shoulders. Keep your pelvis flat on the floor. Repeat 10-15 times each side.

3. Modified Mecca Stretch

Start on all fours. Rock back onto your heels so that your lower back flexes. To get a good stretch your hands will need to be far enough out to the front. Hold this position for 2-3 seconds. Then rock forward and allow your stomach to drop towards the floor, keeping your arms straight. Your lower back will drop into an arched position. Hold this position for 2-3 seconds. Repeat 10 times.

How  long  do  I  stretch  for?  

•  STATIC  -­‐  20-­‐30  sec  holds  if  aiming  to  make  a  change  in  muscle  length  and  to  prevent    musculoskeletal  “sRffening”  –  repeat  up  to  5  Rmes  

•  DYNAMIC  –  10-­‐15  minute  warm  up  

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b. Side / Side

Swing one leg side to side away from your body and then across your body as far as is comfortable with a gentle rhythm. Repeat 10-15 reps each side.

9. Arabesque

This is an excellent dynamic stretch for the hamstrings. Balancing on one leg, lean forward to touch the floor with the opposite hand. Your back should remain flat, so that you are hinging from the hips. Do not twist. The non weight bearing leg stays straight and in line with your trunk as you bend. The knee of the weight bearing leg is allowed to bend slightly to help maintain form. Repeat 10 reps each leg.

10. Star Jumps

Starting with legs together and arms by your side, jump your legs apart whilst at the same time bringing your arms to the side overhead. Repeat 15 reps.

Stretch  Calves  /  Ankles  

Calf Stretch – Knee Bent

Stretch  Calves  /  Ankles  

Calf Stretch – Knee Straight

Stretch  Hip  Flexors  

Hip Flexor Stretch

Stretch  Hamstrings  

Hamstring Stretch on Chair

Stretch  Hamstrings  

Hamstring Stretch & Rotate to Opp Foot

Stretch  Hamstrings  

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  

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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  

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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

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

Rapid Recovery after training session or multi event competition, especially when there is

less than 8 hrs until the next session

1g per minute, or 60g per hour Carbohydrate intake during training sessions and competition events greater than 1

hour

Meal eaten 1-4 hrs pre-competition 1-4g per kg body mass.

Pre-event meal

Daily intake of 10-12+ g per kg body mass. Daily refuelling for athletes undertaking extreme exercise program: 6-8 hours per day

Daily intake of 7-10g per kg body mass. Daily refuelling for training programs greater than 90-120 min per day

Daily intake of 5-7g per kg body mass. Daily refuelling needs for training programs less than 60-90mins per day or low intensity

exercise

Recommended Carbohydrate Intake Situation

NUTRITION  

Flavoured Milk

Baked Beans

2 Medium – Large Bananas = 50g Bananas

Bread

AMOUNT OF CARBOHYDRATE FOOD

100 g (4 slices white or 3 thick wholegrain)

440 g (1 large can)

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.

2.0 Adolescent Rowers

1.2-1.7 Moderate to heavy training

1.0 Light training program

Grams protein per kg body mass per day Situation

NUTRITION  •  Sources Of Protein:

•  Timing 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

•  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  

Reduced Fat Yoghurt

Canned Tuna/Salmon

1 Cup (250 ml) Low Fat Milk

Wholemeal Bread

CONTAIN 10G PROTEIN FOOD

50g Tin

200g Tub

Baked Beans 200g Tin

Cooked Rice 3 Cups (400g)

4 slices (120 g)

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 Western Hospital ROSE PARK 168 Cudmore Tce

HENLEY BEACH Ph: 8364 6800 8159 1300 Email: andrew@lept.com.au