Jamie Koven – 2011 CRASH B’s Champion (30-39 Heavyweight Division)
February 28, 2011
Jamie Koven,
1994 World Champion (8+)
1997 World Champion (1X)
2011 CRASH B’s Champion (30-39 Heavyweight Division)
By Yasemin Watkins for Coach Kaehler
With a competitive rowing career that spans nearly a decade in the 90’s and a recent resurgence in the last three years, Jamie Koven proves that age is no barrier when armed with natural talent, a hard work ethic and a Body-Balanced training program.
A Brown graduate, Koven raced with Bob (Coach) Kaehler in the mid-90’s. Together, they won the 1994 World Championships in the men’s 8+. Later in 1997, Koven won his second World Championship title in the men’s single sculls event. He retired from competitive rowing in 2000 due to a painful back condition. In the fall of 2008, after joining a Brown Reunion Boat for the Royal Henley, Koven consulted Coach Kaehler for a Body Balance evaluation and a personalized conditioning program.
Though Koven’s training situation was typical of most masters rowers — balancing training with work, travel and a young family — his early, consistent and exceptional progress proved more typical of elite rowers. Within 6 months of starting Coach Kaehler’s program, Koven had achieved results he “hadn’t seen since 2000.”
Less than a year later at the Royal Henley, Koven and his Brown Reunion crew finished just short of the finals, then joined the US Rowing boat in the championship 8+ event. The same year, Koven won his division in both the NYC Triathlon and Malibu Olympic Distance Triathlon.
The real eye-opener though was Koven’s inspiring third-place finish, with partner Dan Walsh, in the men’s pair event at the NSR2 held in May 2009 in Mercer, NJ. At 35 years of age, Koven proved that he could once again train, race and win against athletes ten years younger.
Clearly an exceptional athlete by many standards, his progress and mounting string of successes are all the more impressive considering he manages, (through responsive medical treatments not available in 2000) the same back condition that lead to his initial retirement eleven years ago.
Koven comments on training with Coach (Bob) Kaehler:
“I’ve known Bob since 1993 and first raced with him in 1994 when we won the world championships in the Men’s 8+.
When Bob first evaluated me, he found significant deficiencies in my core strength and a complete lack of flexibility. By building up my core strength, and increasing my flexibility, I have been able to reduce the strain on my back and ribs.
Bob’s approach (to training) was different (from others) because the focus was on efficiency. What was the most efficient way to get me back into shape while also allowing me to focus on my career and family? The workouts had very specific targets. They were not always maximum effort, but they were targeted. Bob helped me to focus on nutrition, recovery and stretching, which were things that I had mistakenly taken for granted when I was younger.
In the first year of training, I wanted to build slowly so that it was not disruptive to my work and family. In the second year, I had a base to build on and needed to step it up a bit and Bob helped me do so in a way that was still efficient.
I enjoy working with Bob. I raced with him for 3 years in the mid-nineties so I know him quite well. He is patient, hard-working and confident in his approach. He is also willing to adapt his program to my specific needs. He is always available by email or phone for follow-up questions. He typically responds within a day.
Since I am now training full-time with the US national team, I am sticking to their program, but there are a lot of similarities as Bob has drawn from his experience as a US team member, and has also influenced the team’s training by working with many of the athletes as a coach.”
Asked if he would recommend Coach Kaehler’s programs to others, Koven responds, “absolutely.”
Coach Kaehler and his team congratulate Koven on his recent win at the CRASH B’s, and wish him continuing success as his come-back story continues to unfold.
Dynamic Balance Training Clinics
February 24, 2011
Dynamic Balance Training: Instructional Program
This 3-hour program includes a 60-minute Power Point presentation that focuses on the basics of body balance and how it relates to rowing. The presentation is followed by a hands-on instructional session where the key “foundation” or “core” exercises are properly instructed and performed by each participant. Hand books will be given out that include a copy of the power point lecture, as well as pictures and text on how to do key body balance exercises.
- Power Point Lecture on “Body Balance”
- Understand what the “core” really is, and how to train it properly!
- Review of basic anatomy and function as it relates to “Body Balance”
- Hands-on Instruction on proper “Body Balance” exercise techniques
- Understanding of key principles of the “Dynamic Body Balance System”
- Improve your power, strength, and balance and incorporate it into all of your training
- Dynamic Balance Training significantly reduces the risk of training related injuries!
This program can be done in groups of 5-8. For teams this can be done as a one or two day event depending upon the amount of athletes. This Dynamic Balance Training system has already been utilized by a number of top college programs.
Contact Coach Kaehler for more details!
Jamie Koven Wins CRASH-B’s Heavyweight (30-39) Age Group
February 21, 2011
Congratulations to Jamie Koven for his impressive win(5:57) at the CRASH-B’s in the 30-39 year-old age group. Jamie began his comeback in 2009 after a nine-year layoff from competitive training as he prepared to race in the Ladies Plate at the Henley Royal Regatta. Following a good training results while training for Henley using Coach Kaehler’s Dynamic Balance Training system, he decided to continue in the hopes of making the National Team, again. Jamie’s recent successes secured him an invitation to train with the National Team full-time in San Diego. Best of luck to Jamie as he looks to compete in 2012 Olympics in London.
Protein Supplements and Post Training Recovery
February 16, 2011
By Bob Kaehler, MSPT, CSCS
Do you take dietary protein supplements to enhance your training recovery? While much research has been done to examine how different whole food supplements affect muscle protein balance — muscle protein synthesis (MPS) vs. muscle protein breakdown (MPB) — after sessions of resistance training, one conclusion is clear. The overall success of any resistance training program is impacted by not only what you eat, but when you eat it. Muscle building and the loss of fat occur after your training is done, and by applying proper, well-informed nutritional choices, you can maximize your training efforts.
Choosing the best post- training protein supplement can be confusing. Current research shows that whey protein is superior to other whole proteins for post-workout recovery (MPS vs. MBS). Whey is a by-product of the cheese making process. If you have allergies to dairy protein, consult your physician before using it. Whey protein comes in two forms: whey isolate and whey concentrate. Whey isolate is the purest form and contains 90% or more of protein and very little (if any) fat and lactose. Whey concentrate, on the other hand, has anywhere from 29% to 89% protein depending upon the product. As the protein level in a whey product decreases, the amount of lactose and/or fat usually increases. If you purchase whey concentrate, look for at least a 70% protein level.
Researchers have also examined other common food proteins that are used for post-training recovery including egg, soy, and skim and whole milk. Egg and soy proteins also help increase muscle protein balance, though they do not achieve the same MPS levels as whey when used in post-training recovery.
If whey protein’s not for you, consider milk or soy straight out of the carton as a convenient and effective post-recovery drink. Research shows, however, that each option affects the body’s post-training recovery a little differently. Scientists examined the three beverages — skim (fat-free) milk, fat-free soy milk and a carbohydrate control beverage – to determine how each affected maximum strength, muscle fiber size (type I & II), and body composition following resistance training. Participants in the study consumed their beverages immediately after exercise, and again one hour later. While the results showed no differences in maximum strength between the groups, researchers did observe that the milk group had significantly greater increases in type II muscle fiber area and lean body mass, over the soy and control groups. Results also indicated a significantly greater decrease in the fat mass of the milk group when compared to the soy and control groups. While all the above proteins increase muscle protein balance (MPS vs MBS), whey protein, and specifically whey isolate protein, emerges as the superstar of the group as it achieves the highest levels of MPS.
Other key factors in the overall success of your training program include the timing of your recovery drink and what you combine with it. Recent studies indicate that both pre and post-training whole protein supplements produce the best muscle protein balance (MPS vs. MBS) when combined with carbohydrates. Interestingly, muscle protein balance was not affected when whey protein was taken either one-hour before or one-hour after training. The same results were not observed however with the other proteins. Specifically, amino acids (broken down whole proteins) must be taken before (60 minutes or less) training for best results.
Carbohydrate drinks are another popular post-training supplement. Again, the same rule applies here regarding the combination of protein and carbohydrates in recovery drinks. Studies once again show that protein-carbo based beverages produce significantly greater increases in total boy mass, fat-free mass and muscle strength, than drinks based only on carbohydrates.
To maximize your training recovery, the guidelines for recovery drinks are simple. Combine whole protein supplements with a carbohydrate for best results. Alternatively, if you decide to use amino acids instead of whole proteins (whey, egg, soy, or milk), take them 60 minutes before you train. If you use whey protein, you can ingest it 60 minutes before or after training with no effect on your muscle protein balance. Of all the sources of whole food protein, whey isolate is the purest and most effective in producing the best muscle protein balance. While optimal amounts of whole food and whey protein levels have yet to be clearly identified by research, some general recommendations have been proposed. For strength and power athletes consume 2 parts carbohydrates to 1 part protein, where protein intake constitutes 0.25-0.50 grams/per kg body weight. For endurance athletes, a 4:1 ratio is suggested. For those who include strength training in their training program, use a 2:1 ratio on your resistance training days, and a 4:1 ratio on your endurance/rowing training days. You can repeat this beverage intake for up to six hours after training to enhance your recovery.
Organic Recommendations
When selecting whey products, consider whey protein from grass-fed cattle. Nearly all whey protein products are a processed, isolated or a concentrated by-product of grain and soy-fed cows pumped full of hormones and antibiotics. Whey that is made from grass-fed, organic-raised cattle is exceptional for repairing tissue, building muscle, and supporting your immune system. Grass-fed cattle also produce whey that is glutamine-rich and high in Branch Chain Amino Acids and fat burning CLA.
References:
1. Tim N. Ziegenfuss, PhD, Jamie A. Landis,MD,PhD,CISSN and Robert A. Lemieux.
Protein for Sports-New Data and New Recommendations. Strength and Conditioning Journal 32 65-70, 2011
2. Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, and Phillips SM. Consumption of fat-free milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 86: 373-381,2007.
3. Jay R. Hoffman, PhD,FACSM,FNSCA. Protein Intake: Effect of Timing. Strength and Conditioning Journal 29:6 26-34, 2007
4. Kyle Brown, CSCS – Post Workout Recovery Nutrition: It’s Not What You Digest But What You Absorb That Counts. NSCA’s Performance Training Journal. 8:6 6-7, 2009
Body Balance – Email Special Pricing
February 3, 2011
This is a limited time offer.
Ease Into The Catch – Row2k.com Feature Article
February 1, 2011
Ease Into The Catch
By Bob Kaehler MSPT, CSCS
Have you ever been told that you need to get more reach at the catch?
Whether you are 5’6” (167cm) or 6’4” (193cm), good reach at the catch is important. Proper hip flexibility and/or strength are essential to make this happen. When athletes do not have proper hip flexibility at the catch, quick solutions include either lowering the feet or sitting on a butt pad. A more effective and long-term approach is to identify your hip flexibility, and if necessary, improve it.
Lowering the feet and sitting on a butt pad are two common methods used to improving reach and ease of getting into the catch. However, both of these methods increase the vertical component of your rowing stroke and make your boat less stable. While these issues may not interest the recreational rower, they could result in loss of power and speed to the racer.
Changing foot positions is easy and relatively inconsequential on an erg. In boats, however, particularly the smaller boats (1X, 2X, 2-), it is difficult to adequately lower the feet because of the hull. In which case, a butt pad may be used. Rowers who lack ideal hip mobility can also increase their reach by bringing the shoulders deeper into the catch. This is done by increasing flexion (C-shape) in mid (thoracic spine) and low-back (lumbar spine). However, increasing the distance of the shoulders past the hips at the catch is not an ideal solution, as it increases stress on the passive tissues in the back (vertebrae, discs, and ribs). This additional stress can lead to back pain and/or rib fractures.
The ideal solution to improving reach at the catch is to improve hip flexibility. This will help not only eliminate the use of equipment and compromised technique, but also reduce the risk of injuries. To assess hip range of motion (ROM) at the catch, get on all fours with your feet (shoes off) placed over the edge of a staircase landing. This can also be done using a treatment table. Once you have your thighs and arms in a vertical starting position (Fig. 1), begin rocking backwards without moving your hand position. Push yourself back slightly with your hands, and then push back as far as you can (Fig. 2). Full range of motion for this test occurs when the ischial tubercles or sits bones (YELLOW MARKER) are able to touch both heels. If you are not able to reach this point, then you have limited hip flexion joint mobility, possibly caused by muscle inflexibility and/or loss of joint mobility.
Some athletes will find that they have better ROM on one side when compared to the other. Athletes with total hip replacements should consult with their surgeons before attempting to push to full ROM. This testing method can also be used as a corrective stretching exercise for those unable to achieve full range of motion with this test.
Another way to improve the same ROM is to do an assisted squat (Fig. 3). Grab onto a solid object or door frame, and drop down into the deepest squat position you can maintain. Place your feet about foot stretcher distance apart (Fig. 4). Make sure that you do not feel any knee or hip joint pain with these stretches. If you do, consult your physician before attempting to do this again.
Hip immobility is one of many imbalances that can prevent rowers from achieving an ideal, powerful stroke. Identifying and correcting these imbalances can reduce compensations elsewhere in the body (ie. increased low and mid-back flexion), and the need to adjust or use additional equipment. Most important, however, improved Body Balance will help athletes reduce their risk of injury and improve the overall effectiveness and enjoyment of their rowing.
Please contact Coach Kaehler with any questions or comments
VIDEO LINK OF THE MOVEMENTS IN THE FIGURES
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