Ease into the Catch Part 2 – Row2k Article
April 25, 2011
By Bob Kaehler MSPT,CSCS
Do you use momentum to get the last few inches of reach as you approach the catch? Or do you get there with freedom and ease? Your body, like all physical objects, follows the path of least resistance. Your catch length — the distance your hips and shoulders travel into the stern — can vary based on your flexibility and strength. Good flexibility and strength allows freedom and ease when approaching the catch, while deficits can create the need to use momentum to force your final, and less-than-ideal catch position.
The catch is a fundamental component of the rowing stroke. How we achieve this position varies based on our individual body type, flexibility, strength, and technique. With good flexibility and strength, the hip-shoulder position (fig. 1) can be set early in the recovery to create a strong body posture by the body-over position. Once this position is set, the remainder of the recovery simply involves sliding the hips into the catch position (fig. 2). Poor flexibility and / or strength can alter proper sequencing which can force the rower to use momentum to achieve adequate reach length. Changing the hip-shoulder relationship on the second half of the recovery can lead to a less powerful position at the catch, which in turn can increase the risk of training-related injuries.
Strength and flexibility imbalances limit your body’s ability to execute an effective and powerful rowing stroke. In other words, your brain will tell your body to take a rowing stroke, but your body can only produce the movement with the tools you have given it. Poor (inflexible and /or weak) tools give your body less effective options to perform a rowing stroke, which can result in a less powerful stroke as well as increased risk of injury. Better (strong and flexible) tools give your body more options to take a long and powerful stroke, and reduce your risk of injury.
Athletes with poor tools can still generate long and powerful strokes. The price of this trade-off, however, is an increased risk of training injuries that include lumbar disc herniation, low back pain, stress fractures, joint pain, etc. Since the body follows the path of least resistance, limitations in flexibility and strength can force the body into poor recovery postures, which may require the help of momentum to create the desired stroke length. Often times, the increased stroke length comes from excessive movement of the shoulders and back during the second part of the recovery, (fig.3). Stroke length is a concern for both coaches and athletes. When athletes have poor tools, they often need to use momentum to create the demanded increase in stroke length. Momentum can create a longer stroke but it is often less powerful. This occurs when the shoulders continue to travel into the stern while the hips have stopped moving into the bow (fig 4 -blue). Increasing the demands of the upper body and back (versus the hips and knees) at the catch can lead to increased injury risk.
One simple way to measure your ability to get freely into the catch is to test yourself on an erg. Start out at the finish of the stroke, then proceed to the body-over position and pause for several seconds. Then pull yourself into the catch position. Hold the catch position for 5-10 seconds and have someone mark where your handle position is relative to the erg and mark the measured distance (fig 5 – red). Make sure that your hip-shoulder distance does not change as you approach the catch. Next, begin rowing for about 10-15 strokes and again measure the distance of your handle from the cage of the erg (fig 5 – yellow). If the handle positions are identical, then you have good flexibility and strength relative to your body posture at the catch. If the distance of your stroke increases (ie. the handle is closer to the cage) it may indicate you are using momentum to get those extra inches (fig. 4 – blue). It is also possible that you could also have a sequencing problem as you approach the catch (ie. your shoulders continue towards the catch through the whole recovery). In my experience, many rowers who dive with the body at the catch have moderate flexibility and strength imbalances that force poor sequencing as they approach the catch. This quick test can also be used as a general exercise to start working on improving the catch position without the use of momentum. Start at the finish of the stroke and pause at body-over position. Then slowly pull yourself into the catch as deeply as you can without changing the hip and shoulder relationship, which was set at the body-over position. Hold for 5 -10 seconds and repeat as necessary (10-15 reps is a good start).
Using momentum to achieve adequate stroke length leads to more tension on the recovery, reduced power on the drive, and an increased risk of injury. The best alternative is having strong and flexible tools. Staying strong and flexible will help you achieve a long and balanced stroke and excellent relaxation during the recovery – a requisite for a powerful drive and ideal rowing stroke.
Figure 1
Figure 2
Figure 3
Figure 4
Figure 5
Red = Catch Distance no Momentum
Yellow = Catch Distance while Rowing
Blue = Over-reaching/use of Momentum
Coach Kaehler returns to Penn AC Rowing Association for the 2011 Penn AC Gold Summer Rowing Program
April 15, 2011
Coach Kaehler to provide Dynamic Body Balance Training Clinics to 2011 Penn AC Gold camp athletes at Penn AC Boat Club
Philadelphia, PA – March 22, 2011 – Coach Kaehler announced today that he will rejoin Penn AC’s coaching staff for the Club’s 2011 Gold summer training camp. Kaehler, a three-time U.S. Olympian, four-time World Champion in the Men’s Open 8+, will provide his Dynamic Body Balance Training Programs and group training sessions for Penn AC camp participants. All of Kaehler’s services will be included in the cost of the camp. The 2011 Penn AC Gold Junior Rowing Program will run from June 17th through Aug 8th, 2011.
“For junior rowers with serious competitive goals, Penn AC Gold covers all the key components of effective training and preparation,” said Bob Kaehler, Owner of Coach Kaehler Endurance Training and Conditioning. “With exceptional rowing, training, racing, and results, Pat (Patrick Rufo) has designed a program that rates among the best in the nation.”
Penn AC Gold is an intensive and competitive summer rowing program for junior male and female high school level athletes. Based in Philadelphia, PA, the camp operates out of the Penn AC Boat Club. The program is designed to help athletes prepare for collegiate competition by educating them on essential training elements, including rowing technique, aerobic and anaerobic training, strength and conditioning, flexibility, nutrition, teamwork, mental training, and coxing.
“Coach Kaehler did a phenomenal job last summer working with the athletes of Penn AC Gold,” said Patrick Rufo, Director and Head Coach of Penn AC Gold. “Much of his input and advice allowed our athletes to improve their overall racing results with the camp.
Not only did each athlete leave the camp with a plan to continue improving their fitness, but every single athlete left more confident because of the time Coach Kaehler spent with each rower.”
In 2010, Penn AC Gold enjoyed unprecedented success. 2010 Gold wins included:
• Sweeps in the Junior Men’s 8+ and 4+ (Independence Day Regatta), winner of Mariner’s Points Team Trophy
• 1st place Junior Men’s 4+, 1st place Junior B Men’s 4+, 2nd in Junior Men’s 2-, 1st in Junior B Men’s 2X, Penn AC won both the Overall Team Points Trophy as well as the Sulgar-Barnes Trophy (Men’s Point Trophy)
The Penn AC Gold 2011 program is open to male and female rowers in three categories:
Senior – High school senior athletes born in 1992 who are not eligible for the US Rowing Junior Selection team;
Junior A – High school sophomores and juniors born between 1993 and 1994 with one to two years of rowing or sculling experience;
Junior B – high school freshmen and sophomores born between 1995 and 1996 with at least one year of rowing or sculling experience.
Penn AC Gold provides junior athletes an opportunity to meet and speak with current and former Penn AC athletes who have participated on the U.S. National Team. The program connects generations of Penn AC rowers, who either have or will go on to represent the United States at the World Rowing Championships and Olympic Games.
Included in the cost of the camp, Coach Kaehler will provide the following services at 2010 Penn AC Gold:
Dynamic Body Balance Presentations and Group Sessions on Corrective Exercises
Body Balance – the synergy of muscle groups in the body – is the core foundation of Coach Kaehler’s approach to training and conditioning. Used by many of the nation’s top rowing programs, Body Balanced training helps rowers improve their power and strength, and reduce their risk of injury.
Penn AC Gold 2011 will feature Coach Kaehler’s presentation on his signature Body Balanced Approach to Conditioning. Following this, Coach Kaehler will demonstrate corrective exercises to the athletes in small group sessions, emphasizing correct form and technique. Review sessions will be conducted periodically throughout the eight week camp.
For more information on Coach Kaehler’s services, or services that can be purchased for an additional cost, please visit www.CoachKaehler.com
or contact Coach Kaehler at CoachKaehler@gmail.com.
About Penn AC
Based in Philadelphia, the Pennsylvania Athletic Club and Rowing Association (Penn AC Boat Club), is an athletic organization that provides all levels of rowing opportunities and programs. Located on Philadelphia’s historic Boathouse Row along the Schuylkill River, Penn AC Boat Club has been home to athletes of varying levels and abilities, ranging from novice to experienced juniors to masters rowers and scullers, to elite Olympic athletes and world champions. The winning tradition of Penn AC and its spirit of camaraderie draw competitive athletes from across the country.
For more information about Coach Kaehler and his services, please visit www.CoachKaehler.com.
For admission requirements, pricing and more detailed information on Penn AC Gold, please visit www.pennac.org
Drink Up!
April 5, 2011
Hydration and Training
By Bob Kaehler MSPT, CSCS
How closely do you follow your daily hydration intake?
The body is composed of 50-70% water (norm = 60%), and maintaining this balance is critical in regulating body temperature and cellular stasis. For endurance sports athletes, proper hydration is a key factor in effective training and race performance. A common problem with endurance athletes is hypo- or dehydration, which occurs when fluid loss is greater than intake before, during, or after bouts of exercise. When, how much, and what you combine with your water, can have a big impact on your training and race results, as well as recovery.
Whether you’re training or racing, maintaining proper hydration balance before, during, and after exercise will ensure you’re giving your body an ideal platform to work from. A reduction of total body water as small as 2% can significantly hinder your aerobic performance. One important role water plays during exercise is regulating body temperature. When a state of hypo-hydration exists, your body’s cooling efficiency is compromised. And this ‘over-heating’ leads to a reduction in your athletic performance. The Institute of Medicine recommends the following guidelines for sedentary people: men aged 19-70 y/o require 3.7L/day, while women 19-70 y/o is 2.7L/day. Hydration sources include water, other liquids, and foods. Endurance athletes however, require much greater amounts of fluids to keep their bodies properly hydrated, and must add to the above values.
To effectively plan hydration needs, athletes must also consider how long they train each day, as well as the type of climate they train in. As a general rule, for every pound of body weight lost between the start and finish of an exercise session, replace your water loss by consuming 20 ounces of fluid, or 600ml of fluid/per 0.5kg of lost body weight . One way to monitor your fluid needs would be to take your weight immediately before and after your exercise bouts, and measure the change in body mass from water loss (sweating). For those without access to lab tests, body mass change is the most effective way to self-monitor your hydration needs.
Other self assessment methods include urine color and rating of thirst. Urine color should be no darker than the color of straw, while thirst rating can be more subjective. As a general rule, keep your fluid intake consistent enough that you never feel thirsty. Taking your wake-up weight can also help you keep track of your hydration balance on a 24 hour basis by making sure your daily weight does not fluctuate. Combining wake-up weigh-ins with a body mass check right before and after training will help you accurately monitor and maintain a state of water equilibrium.
How long do you train? The length of your sessions also impacts what you should drink before, during, and after training. Training sessions lasting longer than 30-40 minutes require an intake of about four-to-six ounces of fluid every 15-20 minutes. For training sessions that exceed 60-75 minutes, sports drinks, with both carbohydrates (5-8%) and sodium, are recommended. Sweating rates for endurance athletes range from 1.2 to 1.7 liters per hour, but can be as high as 4.0 liters per hour.
For those who participate in prolonged periods of exercise (prolonged rows, marathons, or Ironman/cycling events) including electrolytes in water is critical to avoiding hyponatremia (low blood sodium levels). The typical sodium to potassium loss during exercise is 7 to 1, respectively. An athlete who loses 5L of fluid with daily training will need to replace 4,600 – 5,750mg of sodium, in addition to a seventh that amount of potassium. Fluid replacement after training must focus on restoring the weight lost from dehydration (cooling), and intake should be approximately 150% of the weight lost, or 600ml of fluid per 0.5kg of lost body weight. Post-exercise meals should also contain sodium either in food or beverages, because diuresis (fluid loss) occurs when only plain water is ingested. Most commercial carbohydrate-sodium drinks contain anywhere from 50-110mg of sodium per eight fluid ounces. Sodium assists with the rehydration process by maintaining plasma osmolality (balance) and the urge to drink.
If water becomes a boring option, try eating water-loaded foods such as water melon, cantaloupe, apples, oranges and other fruits, as well as most green vegetables. Besides keeping you hydrated, these fruits and vegetables are loaded with essential nutrients. Herbal teas and even sports drinks are another way to keep your hydration and electrolyte intake in balance. Also, remember that hydration is a 24-hour process. So spread out your fluid consumption throughout the day for better absorption into cellular tissue. The body can only process so much fluid at once, so excess will be quickly voided out of the body as urine, and will not be available for the body to use.
General hydration guidelines are as follows: 16-20 ounces of water 1-2 hours before exercise, 10 to 16 ounces 15 minutes before exercise, and about 4-6 ounces of fluid every 10-15 minutes during exercise. Fluid intake should be regulated 24 hours prior to training, so if you train daily you’re on the clock all the time. Hydration losses greater than two percent of your body weight could take up to 24 hours to restore. Research also shows that the volume of fluid intake generally increases when the water or fluid is flavored.
Bottom-line, train hard, drink-up and keep your cooling system in balance.
References:
1. Kalman DS, Lepeley A, A Review of Hydration. Strength Cond J 32:2 56-63, 2010.
2. Steve Born Hammer Nutrition, The Endurance Athlete’s Guide to Success, 2005
3. Kerksick C, Roberts M, Supplements for Endurance Athletes. Strength Cond J 32:1 55-63, 2010.
4. Maughan RJ, Leipper JB, and Sherriffs SM. Restoration of fluid balance after exercise induced dehydration: Effect of food and fluid intake. Int. J Appl Physiol 73:317, 1996
5. Monique, Ryan, 2007. Sports Nutrition for Endurance Athletes. Boulder, CO: VeloPress