It's All In The State Of Mind

Hi all,

Please take care of your health and do some light stretching and low weight bearing exercises in the next 2 days.

Increase your carbohydrate intake (carbo - loading) and have sufficient sleep.

Practice some mental conditioning as if you are at the start line right through the chequered flag.

First 10 super long hard pull to break the inertia and lift the boat. The recovery should be relatively faster than the maintenance (power phase).
Approximately 55~60 stroke per minute (SPM)

Next 20 strokes (sprint) to bring the boat to optimal speed. The emphasis is more on the upper body, shoulder and arm with shorter length of pull. The recovery is about the same as the first 10 pulls.
Approximately 60~70 SPM

The transition to the power phase, imagine that you are gradually increasing the stroke length 1 cm at a time to 10 cm (10 strokes). At this point, the upper back, shoulder movement (rotation) comes into play. The recovery will be slower as it allows more power from the whole body to execute. The number of strokes will be around 30 to 45 strokes depending on the position - cue from drummer or coxswain.
Approximately 65 SPM

The final charge comprises of a built up of power for 5 strokes at 100% long, powerful stroke with increasing stroke rate. Thereafter, it is "110%" to expend all that you have until the coxswain signal you to stop. In total about 30 to 40 strokes.
Approximately 68~70 SPM

Imagine the opponents panting behind and YOU feeling great inside!

Cheers!

By Coach (Kim Hwa)