David Frost reviews Practical and Personal Looks at Coronary Artery Diseases (CAD) in Master's Rowers - download the additional information link below.
Timestamps
00:45 David Frost's journey through CAD
Coronary artery calcification - men need checking after age 70 more than women.
Even rowers who are known for being stoic - if you feel something in your chest, get it checked out.
"You have the coronary arteries of a 92 year old" was my signal that I needed help. The Agatston Score is is a proxy for heart health.
04:30 Five things that cause inflammation
- environmental stress
- toxins stress
- too much sunlight
- smoking
- exercise
Inflammation in your arteries can cause an issue if you work too hard, too fast for too long.
08:00 Rowers have a higher than average incidence of atrial fibrillation (AFIB)
Maybe rowers are doing themselves a disservice by training long and hard. What to do about this?
12:00 Heart age vs calendar age
There are interesting heart age metrics - pulse wave velocity measure tells how elastic your arteries are. Heart Rate Variability - the higher it is the better you are recovering.
David encourages masters to measure these and track their trends.
Dr Churchill in Boston is studying masters rowers' aorta for ASCVD.
Get a calcium CT scan - it helped David understand his condition.
18:00 A self-scan system
Perceived exertion, rest and hydration are a good guide to how you are feeling each day. David is mindful of recovery as well.
What age should you start getting the calcium CT scan done?
For men from age 40 and women maybe 50. For the plus wave velocity test this could be done from mid life - age 40 maybe ladies a bit later. Note David is a layman, not a doctor.
Rowing training is more 80% steady state and 20% higher intensity. This has trended upwards from about 60% when David was younger.
As humans we are slow to recognise when our body moved into the "next" stage. The competitive mindset can make us live in denial of aging.
It's not good for you to carry to much body fat - your waist to hip ratio is worth checking.
25:00 Burden or banish? David's new book
Sloth and gluttony contribute to heart disease - 80% is preventable. Lifestyle measures can defer the onset of heart disease.
Hopefully rowers can start to banish the preventable problem.
STRESSED spelled backwards is DESSERTS.
David's package of information
https://1drv.ms/p/c/af369003831e6951/EZ82vA6IqaRAtv172PZYmW0BV8HomDD4kselkTqn1Ykffw
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David Frost reviews Practical and Personal Looks at Coronary Artery Diseases (CAD) in Master's Rowers - download the additional information link below.
Timestamps
00:45 David Frost's journey through CAD
Coronary artery calcification - men need checking after age 70 more than women.
Even rowers who are known for being stoic - if you feel something in your chest, get it checked out.
"You have the coronary arteries of a 92 year old" was my signal that I needed help. The Agatston Score is is a proxy for heart health.
04:30 Five things that cause inflammation
- environmental stress
- toxins stress
- too much sunlight
- smoking
- exercise
Inflammation in your arteries can cause an issue if you work too hard, too fast for too long.
08:00 Rowers have a higher than average incidence of atrial fibrillation (AFIB)
Maybe rowers are doing themselves a disservice by training long and hard. What to do about this?
12:00 Heart age vs calendar age
There are interesting heart age metrics - pulse wave velocity measure tells how elastic your arteries are. Heart Rate Variability - the higher it is the better you are recovering.
David encourages masters to measure these and track their trends.
Dr Churchill in Boston is studying masters rowers' aorta for ASCVD.
Get a calcium CT scan - it helped David understand his condition.
18:00 A self-scan system
Perceived exertion, rest and hydration are a good guide to how you are feeling each day. David is mindful of recovery as well.
What age should you start getting the calcium CT scan done?
For men from age 40 and women maybe 50. For the plus wave velocity test this could be done from mid life - age 40 maybe ladies a bit later. Note David is a layman, not a doctor.
Rowing training is more 80% steady state and 20% higher intensity. This has trended upwards from about 60% when David was younger.
As humans we are slow to recognise when our body moved into the "next" stage. The competitive mindset can make us live in denial of aging.
It's not good for you to carry to much body fat - your waist to hip ratio is worth checking.
25:00 Burden or banish? David's new book
Sloth and gluttony contribute to heart disease - 80% is preventable. Lifestyle measures can defer the onset of heart disease.
Hopefully rowers can start to banish the preventable problem.
STRESSED spelled backwards is DESSERTS.
David's package of information
https://1drv.ms/p/c/af369003831e6951/EZ82vA6IqaRAtv172PZYmW0BV8HomDD4kselkTqn1Ykffw
Three more drills to learn sequentially which will improve your recovery. These will help fix balance issues.
Timestamps
00:45 Finesse really helps in the recovery
Crew alignment, bladework skills and body movement. The benefit is that the boat slows down less when you achieve these. The biggest gains in boat speed can be achieved here (assuming you aren't going to get much fitter/stronger).
By keeping the same peak in the power but slow the boat down less on the recovery, the average speed of the boat each stroke will be higher, and you will go faster.
Our teaching method: do one drill and then layer another drill on top of it - making it progressively harder. this allows you to build your skill and also crews of different ability can row together.
04:00 Skimming drill
Understand the impact your hands and handle heights have on boat balance.
On the recovery - let your oars run along the surface during the recovery. This teaches where the oar handles need to be relative to each other. The water is level - so your handles reflect the correct height during the power phase. In sculling this also helps to recognise the left hand over the right hand differential. Check the "nested" versus "stacked" hands demonstration at the crossover position.
Then add progressively deeper tap downs on the recovery - 1 cm, 2 cm, 3, cm. Can you keep the boat level?
It can be hard to keep your left hand higher than the right from half slide to the catch (the left hand is always higher than the right).
08:45 Pauses drills
From hands away / body over / quarter slide. Advanced rowers can also pause at weight on the feet. This is explained in the drills compendium.
Build on the skimming drill - now check your hands and body posture at different stages of the recovery. Watch the elbows of the person in front for timing.
10:15 Reverse ratio drill
The idea here is to arrive at full compression with your blade already in the water. Time the movement so the blade placement is before you change direction on the seat. Go fast up the slide and then drift your oars through the power phase. This helps you to make handle movements fluid.
Buy the Drills Compendium (24 drills and 3 bonus ebooks)
https://fastermastersrowing.com/member-register/drills/
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RowingChat
David Frost reviews Practical and Personal Looks at Coronary Artery Diseases (CAD) in Master's Rowers - download the additional information link below.
Timestamps
00:45 David Frost's journey through CAD
Coronary artery calcification - men need checking after age 70 more than women.
Even rowers who are known for being stoic - if you feel something in your chest, get it checked out.
"You have the coronary arteries of a 92 year old" was my signal that I needed help. The Agatston Score is is a proxy for heart health.
04:30 Five things that cause inflammation
- environmental stress
- toxins stress
- too much sunlight
- smoking
- exercise
Inflammation in your arteries can cause an issue if you work too hard, too fast for too long.
08:00 Rowers have a higher than average incidence of atrial fibrillation (AFIB)
Maybe rowers are doing themselves a disservice by training long and hard. What to do about this?
12:00 Heart age vs calendar age
There are interesting heart age metrics - pulse wave velocity measure tells how elastic your arteries are. Heart Rate Variability - the higher it is the better you are recovering.
David encourages masters to measure these and track their trends.
Dr Churchill in Boston is studying masters rowers' aorta for ASCVD.
Get a calcium CT scan - it helped David understand his condition.
18:00 A self-scan system
Perceived exertion, rest and hydration are a good guide to how you are feeling each day. David is mindful of recovery as well.
What age should you start getting the calcium CT scan done?
For men from age 40 and women maybe 50. For the plus wave velocity test this could be done from mid life - age 40 maybe ladies a bit later. Note David is a layman, not a doctor.
Rowing training is more 80% steady state and 20% higher intensity. This has trended upwards from about 60% when David was younger.
As humans we are slow to recognise when our body moved into the "next" stage. The competitive mindset can make us live in denial of aging.
It's not good for you to carry to much body fat - your waist to hip ratio is worth checking.
25:00 Burden or banish? David's new book
Sloth and gluttony contribute to heart disease - 80% is preventable. Lifestyle measures can defer the onset of heart disease.
Hopefully rowers can start to banish the preventable problem.
STRESSED spelled backwards is DESSERTS.
David's package of information
https://1drv.ms/p/c/af369003831e6951/EZ82vA6IqaRAtv172PZYmW0BV8HomDD4kselkTqn1Ykffw
