Yes, We're Enjoying Warm Rowing Now but Can We Stay in Shape During
the Coming Winter Months and Beyond?
How an Email-Based Training Program Has Added Structure and Consistency to My Workouts and My Rowing.
By Chris Scott
Almost three years ago I started sculling on the Connecticut River
near Dartmouth College. I purchased an Alden Star to get started. A few
months later I traded in my Star for an Alden 26 at my local dealer, Alden
of Sunapee in Newport, NH. I spent most of the rest of the season in the
drink, capsizing numerous times. I bought a sculling video and took a
couple of lessons but most of my efforts were self-taught. I realize now at
58 that was a mistake. At the time, however, I was literally rowing by the
seat of my pants.
Workout Floundering vs. a Structured Training Plan
After a more successful second season (without capsizing) I headed
into the winter doldrums. Frustrated by the lack of exercise, I located a
used Concept II Model B rowing machine. Again, most of my efforts were
self-taught until I received a mailing from a friend asking to help Marlene
Royle with her Olympic aspirations by buying some raffle tickets. I was
intrigued enough with my new ergometer to want to improve my performance
and conditioning but had no concept of how to accomplish it. I was working
out but without any idea of what I should be doing, with no strategy, and
no sense of how long I should be doing anything. I bought a raffle ticket
and won a copy of Marlene's "Technical Drills for Sculling Performance". It
included a little more about Roylerow Performance Programs. I was intrigued
and contacted Marlene.
I talked on the phone with Marlene and told her about my goals and
objectives. They included getting ready for the New Hampshire Sprints Erg
Race in six weeks and then the CRASH-Bs a few weeks after that. I also had
a racing bicycle on an indoor trainer for cross-training and a desire to
coordinate strength training on my BowFlex home gym. I decided to sign on
with Marlene. She and I talked in detail on the phone a couple of times and
then shifted to Email. Marlene initially Emailed me an interim plan for the
first few weeks which we fine tuned. Then she sent me a more comprehensive
longer-term plan complete with a binder and back-up training materials. Now
I had a detailed training plan to follow. It made my workouts seem easier
because I knew exactly what I was supposed to be doing and when. Rest days
were built in. Benchmark time trials were there. Lighter steady-state
rowing sessions were an important part of the program. My plan was
tailor-made to my individual needs complete with biking and BowFlex. In two
weeks I could feel a difference in my conditioning and stamina. I had
already started to get results.
__________________________________
For sample training plans and
other information see the Royleow website: <www.RoyleRow.com>
_________________________________
Master Rowers Have Special Needs
David Ireland, a RoyleRow client who is an active Alden Ocean Shell
Association member and rower, gives more insight into the training needs of
Master Rowers. "Regular coaching by someone who knows their stuff is going
to benefit any rower who seriously wants to improve. No one is experienced
enough or objective enough to survive on self-coaching alone. My admission
of ignorance and recognition of the value of expertise went hand in hand
with selecting coaching. The Email method of delivery seems to fit my
needs for assistance as well as autonomy. I'm responsible for the outcome,
but Marlene's a major resource, and I use her that way. I've never
seriously trained for anything before, so her knowledge and experience are
of great value in bootstrapping me up to the level of lifelong athletes."
"Some of the obstacles in my training revolved around fundamental
misconceptions about training harder, not smarter. Marlene helped me change
that. Masters, especially, really need the "hard day - easy day" strategy.
We just don't come back as fast as youngsters. Technique rows, aerobic and
LSD rows, and anaerobic workouts all mean distinctly different things to me
now and she puts together interesting and varied programs that fill the
slots in all those columns. Also, many of her suggested workouts have
various options for obtaining the same conditioning in a particular
workout, so they never get stale, and you can avoid the stuff you don't
feel is working as well. She tells you the "why" as well as the "what"."
World Champions Benefit from RoyleRow Training
Rob Slocum, World Champion on the Concept II Ergometer, is a
RoyleRow client and trains with Marlene. Rob mentioned, "Marlene kept me on
pace in the early part of the outdoor season (March, when I called her) to
do a lot of steady state rowing, something I'm fine with on the erg but
more likely to forget in the heat of battle rowing with the other guys at
my club, the Norwalk River Rowing Club, Norwalk CT."
"Once a week for a couple of months, only, I went hard, a timed
piece, at a set stroke rate (it was 5300 meters at a 24, heart rate not
quite all out, 85% or so of max). This was great, a way to chart progress.
Now we're doing other things, some harder workouts (still no more than half
of the week), with sprint racing season here."
From Sweep to Sculling - If You Want to Compete, Good Training Works
Ellie Lampeter, a racing RoyleRow client reports on her
experiences. "Marlene's encouragement, patience and clarity were essential
ingredients to smooth out the ride in my new Hudson racing shell as I made
the transition from sweep to sculling and prepared for a Masters World
Championship regatta. Her depth of knowledge of the whole process of rowing
is remarkable and includes fine points of technique, physiology,
conditioning and training, strong mental preparation, and a healthy
perspective on successfully working all this in to a "Masters" schedule."
"Equally helpful were the hard and fast tools which Marlene
supplied for continued training once back at my home club (Rochester Rowing
Club, on the Genesee River). Marlene's DRILL BOOK has been an invaluable
source for troubleshooting stumbling points which crop up in my technique.
"If results count, then I can ask for nothing more from the
coaching, training advice, support and encouragement which Marlene Royle
has brought to my sculling. First year: WA 1x GOLD '99 Diamond State
Masters Regatta. WA 1x GOLD '99 FISA Masters, Seville, Spain.
(Canadian Henley was rained out)."
How Can a Training Program Benefit an AOSA Member?
I asked David Ireland, "How can a RoyleRow Training program benefit
an Alden Ocean Shell Association member? He responded, "The key idea is
that Marlene's very flexible and willing to tailor her program to your
goals. If your heart's set on being the best Alden single rower in New
England, she'll design a plan for your training around that. If you want to
shine at the CRASH-Bs, she'll teach you speed on the erg. If you want to
spend part of your time in a double with a 71 year old partner who isn't as
serious about training, she'll respect that and suggest ways you can still
get a workout while preserving the fun of rowing with someone at a
different level."
"I wouldn't change a thing about Marlene's program. I'll be signing
on for another year, and I'll follow her directions even more religiously.
I like that she targets her plans to your specific goals, including
important races and training goals. She's always available on the phone,
and I learn from her every time we talk. She puts the information you need
out there and monitors how you use it." David concluded.
A Little Racing - A Lot More Structure
At 58 I row mostly for fun and good physical fitness. I race a
little as a challenge and a motivator both on the water and in the ERG
environment. But for me the biggest benefit for signing on with Marlene has
been the structure it has provided my training effort. She provides a "road
map" to help me get where I want to go with my workouts. She can do the
same for you. Visit her on the web at <www.Roylerow.com>; Email her at
<Roylerow@sover.net>; or call 802-793-9195.
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Marlene Royle - the Details
Marlene Royle has been rowing since 1977 and coaching since 1982.
As a junior she rowed for West Side Rowing Club of Buffalo, NY. Rowing for
Boston University, she claimed a National Collegiate title in 1982 and was
the Varsity Captain in 1985. In 1986, Marlene was a gold medalist in the
US National Championship's Lightweight 4x event. She has instructed at the
Boston University Summer Recreational Rowing Program, Middlesex School, St.
John's Rowing Club in Newfoundland, and is currently coaching at the
Craftsbury Sculling Center and sculling on the elite level at the age of 37.
Professionally, Marlene is a Registered Occupational Therapist and
is Nationally Certified in Therapeutic Massage and Bodywork. Marlene
specializes in sports massage and provided services to the Danish Olympic
Rowing Team during their final preparation phase for the 1996 Olympic
Games. She has extensive clinical experience in the evaluation and
treatment of injuries of the upper limb. Marlene combines her medical
knowledge with an in depth understanding of the sport of rowing to bring
you the level of sport consultation you need.
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