MastersCoaching!
A free electronic newsletter created to help you become a better rower.
Every issue contains TRAINING TIPS you can use right away!
¶ June 2003 ¶ Vol. II., No.3¶
Hello and Happy Summer Rowing!
Do you have a strategy for your summer rowing? Whether you’re off to the races, simply enjoying more time on the water, or gearing up to attend a camp or clinic, you’ll get more out of the experience when you have clear goals. While I’ve always considered goal-setting an essential training tool, I was inspired to focus on it again after taking a life coaching class on the topic this spring. In this issue of MastersCoaching, I’m pleased to share new tools to make your goal-setting more dynamic.
This issue also contains tips for racing starts, advice on layback and a special invitation to join us in a MastersCoaching sweep camp for women in Boston this July. (Only 2 seats left!)
Wherever your rowing takes you, here’s to a rewarding and fun-filled summer. Enjoy!
Mayrene
¶ Dynamic Goal-Setting: For Racing, Training . . . and Life
¶ Row the Charles! Intermediate Sweep Camp for Women: Boston, July 28 to Aug. 1, 2003
¶ Mayrene’s Toolbox: Getting Off to a Strong Start
¶ Coaching Corner: Your Questions Answered
¶ Motivational Magic: Quotes to Inspire You
¶ From the Bookshelf: Recommended Reading
Dynamic Goal-Setting — for Racing, Training . . . and Life
Most people need a map to guide them when they drive across country (unless you’re my father). It’s no secret why. When you know where you’re headed and have a plan to get there, you achieve better results.
It’s the same with rowing. Goals keep you on course through the inevitable ups and downs of training and racing. Not only do clear goals help you determine your direction and priorities, they give you a sense of purpose and passion – a sure formula for success both on the water and off. Try out the following tools for yourself and see how you do.
ü FOCUS ON PROCESS: The most effective goals relate to performance rather than to outcome. For example, if you’re racing someone who you know is much faster than you, your race will be more satisfying – and effective – if you focus on performance goals within the race. One such goal might be putting together even 500 meter splits. Another goal might be improving the start and settle from the last race.
ü BE SMART ABOUT GOAL-SETTING:
Specific. Set goals that are precise.
Measurable. Establish criteria so you can assess your progress.
Achievable. Design genuine goals that challenge you to stretch and grow.
Realistic. Create goals you can reach.
Timed. Set a completion date.
ü USE THE POWER OF WORDS: How you articulate your goal is nearly as important as the goal itself. Here are 3 tips.
1. Always write goals as if you have already completed them.
“I feel energized and strong. I work out 10 hours a week at a well-equipped gym with help of a coach. I have increased my overall strength by 20%. (April 2004).”
2. Start goal statements with the word I.
“I am so pumped that I am precise and totally solid on the first stroke of the settle in the first race of the season.”
3. Write goals with emotion.
“I am so invigorated. I work 30 hours a week at a job I am passionate about, have increased my earnings by 40% and have plenty of time for rowing, fun and friends. (June 2004.)”
ü WATCH IT HAPPEN: Visualize yourself accomplishing your goal. What do you see? What moved you forward? What did you change? If something stopped you, what is it? How can you avoid that?
ü KEEP YOUR EYES ON THE PRIZE: Write your completed goal on Post-its and put them where you’ll see them daily — your foot stretchers, car dashboard, your computer, bathroom mirror, etc.
ü THINK IT THROUGH: What steps will you take to reach your goal? What do you need to do differently from what you’re doing now? What roadblocks might get in the way? How will you overcome those obstacles?
ü CELEBRATE SUCCESS: You did it! Be sure to congratulate yourself for your accomplishments so you set yourself up for future successes.
(For more ideas on goal-setting, go to www.masterscoaching.com/articles/GoalSetting.htm.)
Row the Charles in July! Intermediate Sweep Camp for Masters Women
Have you been tempted to go to a rowing camp but never done so? Why not make this the summer you give yourself this gift? There are so many fine camps to choose from these days; there’s sure to be one that fits your abilities and tastes as well as your budget and schedule.
If you’re looking for a small group camp for masters women where you’ll experience focused coaching, individualized attention and the camaraderie of rowing with like-minded women, we invite you to attend this summer’s MastersCoaching camp in Boston on the Charles River, July 28 to August 1. Your five days of rowing includes intensive coaching and drills, technical instruction, video analysis, and optional clinics on rigging, sculling, weight training, etc. Noted for her caring approach, coach Mayrene Earle tailors each camp to address the needs of participants. Expert coxing will be provided by former NEMAC MVP and MIT varsity coxswain Julie Gesch. (Julie is in great demand for this year’s Nationals at Sacramento.) Marilyn Watson will serve as camp manager. (HUGE congratulations to Marilyn who was just named to the New Agenda Northeast Women's Hall of Fame for her work advancing women in sport!!)
Enrollment in Row the Charles is limited to 9 rowers. Just two seats remain! Women from Washington State, Colorado, Michigan, Connecticut and Massachusetts will be there, including several alumnae of Row Cocoa Beach 2003. Don’t miss out! Reserve your seat now.
More
information on Row the
Charles can be found at: www.masterscoaching.com/campsclinics/SweepCamp03.htm. (Read more about the benefits of rowing camps at www.masterscoaching.com/articles/CampRowing.htm.)
Return to Table of Contents
Mayrene’s Toolbox: Getting Off to a Strong Start
As you prepare for racing season, keep these tips in mind.
¶ Stop spinning. Are your racing starts effective? Or are you tearing at the water and going backwards as you rush at a 42 into the catch? The main goal of a start is to pry the boat away from the stake boat one stroke at a time, while building speed throughout the first five strokes. Imagine pushing an SUV (similar in weight to an eight) from a dead stop. You overcome inertia with small slow steps, slowly lengthening your stride and speed, feeling the power in your feet. In the boat, the oars are your feet.
¶ The shift. After the start, the firmest stroke of the race is the first stroke of the shift (you may call it the settle). The tone of the race is determined in this stroke. As you shift the rate down, you must have a SOLID catch, pry with the legs and LENGTHEN your stroke. Everyone in the boat has to be committed to this rate change and be PRECISE.
Coaching Corner: Your Questions Answered
Q: I have trouble getting the blades out cleanly in my single. Besides rowing my single with hatchets, I row in a double with a fellow who uses macons. My finishes are cleaner in the double. What should I do in the single?
~ Jenny, Ottawa, Canada
A: After talking with Jenny, we learned that she is losing suspension because of too much layback. This loss of suspension stops moving the boat forward. She feels this more in the single because the hatchets grab the water better and are harder to get out when suspension is lost. The best drill to correct the problem is rowing with the feet out of the foot stretchers, because this decreases layback. Editor’s note: We checked back with Jenny after giving her this drill and she reports that she is now getting clean releases!!!! YEA!
Win a Free Coaching Session! Would you like advice on an aspect of training or rowing that’s slowing you down? Send your questions to mayrene@masterscoaching.com. Each month I select one question to answer in this newsletter. The submitter receives a free 30-minute coaching session focused on his or her question. I look forward to hearing from you.
Motivational Magic: Quotes to Inspire You
¶ “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” ~ Stephen A. Brennan, basketball coach
¶ "It is more important to know where you are going than to get there quickly." ~ Mabel Newcomber
¶ “People with goals succeed because they know where they are going . . . It's as simple as that.” ~ Earl Nightingale http://www.nightingale.com/
From the Bookshelf: Recommended Reading
Your Best Year Yet! by Jinny Ditzler
A workshop in a book. Offers a goal-oriented program based on 10 questions that takes you from thought into action.
The 7 Habits of Highly Effective People by Stephen R. Covey
This thought-provoking book defines seven habits that separate successful people from those who fail.
Rowing ¶ Life Coach
Founder: MastersCoaching.com
“Empowering individuals through the sport of rowing.”
21 Newport Road
Brewster, MA (Cape Cod) 02631
phone: (508) 896-0076
email: mayrene@masterscoaching.com
I love hearing your comments, feedback and suggestions for the MastersCoaching newsletter. This newsletter is also a forum for sharing information among masters rowers. So whether you have a question, comment or helpful information for other rowers, I look forward to hearing from you!
Please forward this newsletter to friends, teammates and colleagues. Be assured, I will never sell, trade or give your information to anyone, at anytime, period! If you do not wish to receive future editions of MastersCoaching, send an email to mayrene@masterscoaching.com and write “UNSUBSCRIBE” in the subject line.
MastersCoaching ¶ June 2003 ¶ Vol. II., No.32
Copyright © 2003 MastersCoaching