Sunday’s have gone Flip Floppy! This week it’s 09:00 UK time (this week) then the week after, it’s 17:00 UK Time. Hopefully this will allow other timezones to get in on the RowAlong Group Row Action!!
I’ve checked this week!!! And it’s definitely 30 minutes on “Boston – Below Boston”. If you’re using the EXR app, go to https://exrgame.com/events/81 to register.
There are no pace requirements. Row how every fast you like. I’ll be rowing at a low intensity for most of the session, but then sprinting through the sprint sections.
If you don’t already have the EXR app, download a 14 day trial from exrgame.com – and if you do subscribe, use code ROWALONG at the checkout to get 10% off.
Once you have the app, go to exrgame.com/events to register for the Sunday Morning Rise and Row with RowAlong.
I’ll stream it live on here so you can still RowAlong with me even if you don’t have the app.
hi um let’s see if I pop up on the iPad let’s start this sorry I tell you what this is this I’m going to do it properly hi there and welcome to another live rise and row with rowal along there we go that’s a proper intro rather than my just kind of going Hi how are you um let’s see anyway if I pop up on here it still says waiting which is a little bit worrying so maybe I’m here maybe I’m not I don’t know maybe I’ll just pop up I think yesterday when I was um there we go there I am yesterday I did a a live stream and there’s like a 20 second delay between the two so I don’t know um if I clap my hand now one two three oh okay so there a 3 second delay between me clapping here and me seeing on YouTube so that’s quite good news when it comes to trying to Roll Along um together uh when it comes to the kind of if we’re going to start doing things like Sprints and whatever which I’m not entirely sure whether I’ll do today um I’ll explain more about that in a second but we need to get our Tech stuff all all sorted um uh yeah because that’s how we start everything seems to be fine I mean I can see myself on YouTube so that’s all right that’s nice narcisstic narcissistic start to the day um I figure you can hear me I can see the little meter going up and down I don’t want to turn this up newbie please explain target heart rate and stroke per minute all right uh so uh that’s from Matthew so um uh see this is what happens I could so easily do railed so I’ll address your thing there isn’t really for this one it’s uh because especially because it’s Sunday mornings don’t know if you’re joining us from somewhere in the UK and in which case it is still Sunday morning maybe you’re elsewhere and it might be Sunday evening Sunday at 4:00 in the morning who knows um but the Sunday rows don’t really have a kind of a proper um uh structure to them um what I tend to do and what I’ll probably do today is I will do I’ll start off at a very kind of gentle Row in order to get my body all warmed up cuz as you can see I’m not warming up right now please feel free to warm up make sure you’re ready so the first 5 minutes will just be about easing up my hips and all that stuff and then I’ll kind of maybe talk a little bit about techniques that everybody’s on the same ballpark when it comes to how I explain rowing and then what I tend to do is I’ll roll the majority of the row at the um zone two heart rates okay so that we’re talking kind like 60 to 70% of heart rates so that’s one way to look at it or if you’re used to doing a 2K training Pace then you’re looking at kind of round about uh 2K plus 18 to 20 at round about 20 Strokes a minute now zone two and that 2K plus 18 to 20 they kind of they try to come together but then they can quite divert quite or diverge that’s the right word uh quite quickly and that um the 2K plus 18 to 20 doesn’t allow for like cardiac drift depending on your Fitness and stuff you’re just going to keep on pushing through that pace So eventually although they align Zone 2 and 2k mean zone two they kind of they kind of do that and then they align for a while but then what happens is that the the 2K pce your heart rate will go up and you’ll kind of go away from that zone two um does the hand actions there make any sense to you at all hopefully it does uh so uh good morning Fairchild 707 um yeah so that’s kind of what I tend to do I’ll kind of wrote that um 2K plus 18 to 20 or zone two but then when we hit a Sprint I’ll then Sprint Okay so uh rather than it being a 30- minute row just kind of 20 Strokes a minute zone two thing I’ll kind of add in those little bursts to give it a little bit more exciting now the benefit depending on whether you’re doing this on the xer app as well as Watching Me on YouTube the benefit of doing on the XA app is that because um fact I tell you what I’m going to pause there because what we’ll do is we’ll get connected and we’ll find out how many people are going to be on the river right so doesn’t really I’ve given you the answer so I I could just now go on to to other stuff so you can see um I have uh connect rower top left here on the screen um there there you go um so connect rower I’ve just turned on my pm5 and you can see it’s popped up uh so it should just take a second I while it’s taking a second to connect I will set my watch to roll indoor um I might as well start it now uh now I’m now I don’t normally do this but just for the sake of it I’m going to change the XR split instead of rower data CU I always picked pick the rower data so just to see what happens I’m going to try xra split um right and then heart rate monitors you can see it sees my epic Pro which is the watch currently I thinks I’m doing 24 Strokes a minute though so that’s a little bit finished setup and what it should do is because there you go because I went to exame.com events and I clicked participate on uh this morning’s rise and row we row along you can see it says uh it’s about to start do you want to go so yes of course I want to go it’s my R there we go um and let’s see uh let’s see uh there we go how right so 57 people there now I can get back to answering you Matthew um is that if you are doing this all right so you’re UK uh if you’re doing this on the EXA app there are 57 other people on the water here so uh you can also just pick a group that you want to hang around with so there’ll be some people that going to do this at like well who knows let’s say 2 minute pace 205 Pace 155 Pace there might be some that are down at 215 230 245 so you can kind of find your own group and kind of hang around with them um and then this is where things like actually with the XR app itself if you start to use things like the um the Discord uh voice Channel and you can talk to each other you can then kind of kind of get through so this is the the the app has like a great um I don’t know what’s the right word um growth expansion there many different ways you can do it so the YouTube thing is fantastic cuz basically you can just watch me and you can Roll Along you can listen to my driil and you can like kind of go oh look it’s like being on the water but if you want the full experience of this and you want the full experience of kind of rowing with it I do not have 150 um heart rate do not worry hang um it’s probably some flaing my arms around um yeah so the The Full Experience of the xra app you get 14-day trial I’m not trying to well am I trying to sell it I guess I kind of doing this to promote exra so I guess I am trying to kind of say but yeah got 14-day trial with xer so you might as well try it out for one week um just to see if it works for you if you’re on a rowing machine that will connect to it if you have a Bluetooth it will connected uh right so that’s so so pick how you want to do it if you want to just kind of kind of follow what I’m doing I guess I’m going to be probably starting off around about 210 Pace um and then uh I might go out to around about 205 or whatever it just depends um I’ll talk that depends really I’m not rode a stroke this morning and I’ll explain why I’m in a little bit about it um so I’m just my Mac is trying to install something and I’m really worried that it’s about to going to go I I must restart and then everything will just go completely Peak Tong at that point who else has said good morning this morning loads of people Tech Toby hello Tech Toby uh col Teasdale morning glad to be back and the 9:00 a.m. starts I I know listen I know some people I have to weigh this up that the the cuz we’re doing the flip-flop the 9:00 5:00 thing um what it means is that I’ve kind of halfed the availability for people but what it does is it’s allowed the 5:00 people to kind of join in and so I know I know once I think once we get back into autumn and winter we’ll just go back to the 9:00 in the morning I think um we’ll see or or maybe I could do with a minion and next me all right I’m oh cbdb is now both she’s YouTube and xer which is great which means you can listen to my driil um and you can then use the exra app to get the best of that where are we five minutes ago great the Mac hasn’t restarted yet uh Marco good morning um Darren good morning I would just say good morning everyone been a couple of weeks uh it’s it’s not a confession it’s been a couple of weeks since I last rode on XA that was more like my many BN died to bring us this information Star Wars fans will understand that one um and the it’s a trap that’s my two two things I can do um which actually is very my it’s a trap impression it’s a trap it’s very similar to my why so serious oh well morning James Monday how are you today right I’m going to time laces um because I’m planning to do today am I going to do strapless oo I don’t know see what I’m kind of haing around um is uh the fact that I ran did a big long run on the treadmill yesterday uh live streamed it as well um and it was 22 it was aiming for 25 km but I had to stop at 22 because uh my hip flexers both uh suddenly just kind of went on me so I had to stop and so I’m a little um B from Nick Fox um uh yeah so I uh had to hang on morning John I’m on X and YouTube from Nicolet from nicholet sorry nicholet nicholet um yeah so talking about my run Tobias um dler dler dler um oh no sorry like got a message from my wife saying um cuz oh don’t worry you don’t care about that uh all right so n on both so yeah Tobias was watching at one point when I was doing my run um right where are we TimeWise 2:51 oh gosh soorry might I’ll quickly I forgot 2 minutes 51 my wife was away watching Taylor Swift in Liverpool last night uh and and they’ve obviously just woken up cuz I’m now getting like a a barage of messages they obviously haven’t remembered that I do my 9:00 rise and anyway right I’m going to have a swig of ambition so I’ll try I’ll cover the mic you don’t want to hear this oops I want to lift the top of course maybe that made it worse maybe I held the microphone right against my chest and all you could hear is as it came down right I still don’t have2 heart rate watch it does think I’m I’m like that yeah I’m figur I’m like 50 something but wrist based see I CH I think I said this last week maybe but wrist based sensors are very touch and go okay whether they work for you or not very touch and go especially for for rowing but I um I’m a little high in my fot plates today why am I so high oh no I’m not it’s just the strap was High um but my Apple watch was really actually faithful to my heart rate um but I I changed for the Garmin epics Pro because of all the highrock training stuff I was doing just like having a mixed thing and a better battery life it must be said that the big thing behind it um but the Garmin is really strange how it’s current currently reading 100 you probably won’t be able to see it cuz I’m so small but it’s currently reading well you can see it cuz it’s down there um 127 for me and trust me my heart rate is not 127 if anything it’s reading the problem is is reading two beats for one maybe but and then when it comes to rowing we’ll see we’ll see how it gets on but um yeah it’s not really the best chest straps are by far the best I mean I used to be because the Apple watch worked quite well I used to say oh no you can use a wrist based sensor but I think um a lot of the other ones especially for rowing are rubbish so you’re best with with the chest strap right I’m going to oh Cy don’t have the flexibility for that I after to yesterday’s run um so yeah so I’m going to start off if you haven’t already uh heard me say it a few minutes ago I’m going to start off a very gentle warmup Pace uh just to make sure my body opens up and stuff and then uh I’ll increase to kind of round about that kind of Zone 2 e 2K plus 20 Pace maybe do some Sprints depending on how I feel but yeah half an hour Fun Run rowing ahead okay oops and we’re off sorry I stupid as you’re looking at the iPad um screen which is like I say a few seconds behind and so I was watching the countdown on that totally forgot that the the countdown I should actually be looking at my Mac and my iPhone which I never actually finished off the tech chat there so I’ve got my iPhone running xer which is then cabled into the Mac so that I can share the screen and then I’ve got my IP ad sitting down next to me just in case I don’t know I mean i’ hope people won’t message mid row unless you’ve got some voice to text thing going on uh or I know maybe you have someone sitting next to you and you’re like send this message to the man please man stop stop talking right tell you one thing though so it was uh 5:00 till 7:00 I did my run last night and this is all me so I finished at 7even and tell you one thing 14 hours doesn’t feel like long enough recovery after doing that big long run and now being on a rowing machine maybe my heart rate was 100 there you go so heart rate right now is 116 which I’d kind of expect uh at this point in a easy row so maybe it just like I say my arms flapping around while I’m talking to you or you know whether the Garmin like the algorithm for the actual heart rate sensor is different for rowing that it can of interprets movements still anyway is that my knee that’s clicking or is it the foot plate that’s a little worrying hopefully it’s the foot plate so all right as we hit three minutes hopefully bodies are warm so you can start to think about what’s going on with your body when it comes to technique okay so let’s just talk this for a couple of minutes just so that we can then continue the rest of the row with the best of intentions don’t worry I’m not going to talk technique at you for 25 minutes so let’s start at the back I like thinking about the stroke from the point I’m not doing this Sprint or oh I missed it anyway um yeah so from the point when you pull the handle into your chest that’s where I start to think about the start of the stroke rather than the catch position cuz if you only think about here chances are you’re anything that’s wrong with your stroke will already be wrong at this point and there’s not much you can do about it so as you get the handle into your chest release it smoothly but pretty much the same Pace you pulled it in at so in out okay and you’re not put it up in the air you don’t need to scrape it your legs unless you’re trying to fix an early knee Bend or it’s part of your on the Water Rowing training so if you’re just a urg warrior like me pretty much a straight line you can sometimes it helps to just think about rowing across the top of a table and then passing it underneath the table so it’s really just a slight relaxing of the handle height which will help with you just see so many people who are rigid they’re really like rigid when they roll um and what you want is to be relaxed so if you can just relax your arms as they come forwards but not so that they’re loose and dragon remember I always talk about zombie arms they go zombie without the raised shoulders so arms come away and then the momentum of the arms coming away helps with your upper body starting to tilt forwards too and what you you really want to do is think about not just kind of going but you want to kind of go rise in fact this is a great row to talk about this rise and row because I want you to rise up onto your sit bones and tilt forwards so it’s not a curling a bending of your lower back it’s a tilting over your hips into a forward tilt arms tilt and then once your arms are away and you’re tilted over your hips that is when you bend your knees your knees don’t bend they can soften but they don’t bend until your hands are past them and you’re in that forwards tilt so if you find you see this a lot where it’s like a everything is coming in one come to the back then everything passes to the front you are wasting energy and really what the bigger issue there is consistency of the stroke where it’s kind of random what position you’ll be in as you get to the front especially when you start to increase stroke rates and power so arms Rock knees arms body legs and that will let you slide into the front to the catch position with arms straight in that forwards tilt up in your set bones you just slide in until shins are vertical and then once you get into that position at the front of the machine you push out the front don’t hang around at the front just push but you want to waste no time in fact just concentrating on not wasting any any time at the front saw my split drop from 210 to 205 although xra split has me at 207 don’t think I like exra split so yeah so just roll in and then turn it around try not to to Lurch your back too soon in doing that try and hold that forward tilt arm straight and push with the legs push let that power come from your feet through your posterior chain into your arms and then only when your legs are around halfway through their Drive do you then swing your body into that backwards tilt and pull in your arms and you’re aiming for wrists flat okay not pointing up not dumping down and handle at roundabout sternum height brass strap height heart rate monitor height maybe if you’re wearing a heart rate monitor slightly underneath it squeeze your shoulder blades together send your elbows to your sides and that creates a kind of spring which helps with that release to get your arms out in front of you again to start it all over again there we go a little bit longer than I said it would be I was like 8 minutes but I got a little bit carried away so one thing I don’t really say often is the need to engage your core at the drive but if you don’t actually connect feet to hands through an Engaged core all that happens is this I really kind of lackluster oh I’m got to go back to to to speed again really lackluster soggy push that doesn’t go into the machine and I’m not talking like the same as if you were about to get punched in the stomach it’s not like a real tense it’s a brace it’s kind of I don’t know if you were like when you do a press up you have to brace your core trying to think I still haven’t answers on the postcard for a good way to describe like uh an analogy I can use for how much you brace your core in the stroke I was out kaying yesterday and talking about this with the guy who’s leading the the paddle cuz there are quite a lot of similarities between kayaking and Rowing in terms of connecting the core and just the importance of the technique and things even if technique itself is entirely different and he was saying it’s like if you were pushing a door closed you can do that with your upper body like your arms sorry don’t really need a core for that but if you were pushing something away to the side you have to engage your core but still don’t think that’s the best way to describe it sorry l so yeah let me know what how you’d explain it if you know what provided you know what I’m on about right hang on I want to just check don’t have any Sprints coming up yet I see a yellow arrow in the distance so maybe that’s one my heart rate is 131 so that’s top end of zone two right now for me so I know I might start the upcoming Sprint see what the result of it is but I think as much as I’m blaming last night’s run for my hip flexors I actually know it was the 2hour kayak Journey around the Caron Valley Reservoir in the morning that kind of triggered my head flexors and that’s they were kind of primed to be sensitive and then the Run didn’t help I do enjoy the run and stuff though it’s nice to mix stuff things up I mean I was a cyclist hey is Andrew fielden how are you I was a cyclist for a while it just that’s all I did when I was trying to lose weight and then I had a crossover point of a couple of years where I started rowing but I was still cycling mostly as my commute to work and I do think that the mix of training cycling and Rowing was more beneficial to me than the couple of years that followed where I stopped cycling and just all I did was row everything was rowing I’d still like jump on the bike in the studio for like a warmup or if I just couldn’t face a row one day had maybe jump on it or if I was at the gym all the rooll machines were taken I’d go in the W bike but this is something different to being in the gym on a walk bike to trying to get to work racing from traffic light to traffic light hang on I’m going to shut up for a second so I’m pretty sure that Sprint either I’ve missed it or we’re about to hit it and the fact that I’m going 2 seconds slower with extra split compared to my pm5 not filling me with a joy when it comes to the Sprints it’s Andrew I normally get into a bun fight with Andrew Fielding when it comes to these Sprints what is it 350 okay all right after this stroke I’m going to take it up so stroke rate goes up power from legs goes up and that power is parted helping with the increase in stroke crates and then also an increase in power so I’m going 20 seconds faster than I was before 150 M to go it’s not really Sprint Sprints but I know my body is so not up for a full on Sprint right just ease back in So when you do efforts like that within a long slow row I ideally you want to return to your cruise Pace instantly so like you’ll seen I stopped entirely for a few seconds but if you are trying to improve your fit power uh your ability to hold intensity then to always try and get back because you will recover when you return to your low intensity base you just don’t think you well you finish the spread and you’re like I need to stop but a minute into low intensity you’ll realize you didn’t um so it was oh yeah it’s cycling and I really think the cycling helped with Bas I just I was just talk about that kind of high intensity for periods of time cuz it’s really easy to stop on a rowing machine or even on a exercise bike to ease off and go ah I can’t hold this anymore but when you’re on a bike in the flow of traffic and you’re trying to hold like 20 M an hour if you ease off you kind of cause it’s kind of dangerous really if you don’t do it the right time especially in rush hour or in Russ hour Glasgow lots of people who are trying to get past you anyway and they quite often right on your back side so if you suddenly stop could cause your own accident even though it’s then being up your back side you get wi so anyway then I just roded for a couple of years but I think I mean I was still winning races I was still still got the world records but there’s a definite something missing I think it R about the same time I had a rather unfortunate accident with a me knife which kept me off the machine for 6 months I could tell my performance was dropping anyway I was starting to get bronze medal or fourth place or remember the worlds in 217 feeling really kind of like what just happened I do think it was stopping cycling that took away my suffer ability but how I’m not doing this one H go Andrew do it yourself uh so Lu out the out of the ashes of my rowing success or personal success R along was born so in many ways it was a blessing uh but I’ve still find even when coming back that it makes sense to mix up training so even since the hand accident CU I use cycling to keep my fitness up just on zift so an indoor trainer cycling with my hand in a cast um but I still do that I think that’s where I then really attached myself to this hrock thing you haven’t heard about it just go search but it’s running and lots of functional exercises including rowing and although maybe I’m not a rowing specialist like I was back in 2015 16 I’m definitely all around stronger and fitter because I do things like ski and running and all the pushing and pulling Farmers cars and things that higher Rock needs and so I’m hoping that either this season coming or certainly next season when I turn 50 if I can just keep an eye on weight should be able to return to proper in the rowing racing as a lightweight and get back to where once I was I’m well actually on Monday past I know this is all about me today I’m sorry I weighed myself and took a whole bunch of measurements like body fat muscle I thre the scales I wasn’t like out with calipers and then the past week I’ve been like sometimes I can go into diet lockdown anyway where I don’t eat or drink rubbish but like at the weekend I’d allow myself some biscuits and stuff but this past week I’ve had absolutely no refined sugar I mean possibly they’ been like sugar in the past the sauce but I tend to make my own past the sauce with like chopped tomatoes and stuff so don’t often use a jar of pasta sauce I mean I eat lots of pasta so in terms of carbohydrates I’m not lacking but anyway the past week really zero tolerance for anything that wasn’t like lunch or dinner so I don’t eat breakfast not bit of white bread which isn’t good for you but again sometimes it’s all that’s there I like I know sour dough is better than white bread L it’s preservatives but I don’t know weather Supermarket sour dough is the same as the The Artisan stuff so anyway all this to say I was 78.9 on Monday and I’ll be interesting to weigh myself tomorrow with all the healthy eating and 22 km runs in my body one more stroke from me just over 7K I’m happy with that I suppose although again the pm5 had that at just under 7200 so I think exra split is based on weight and stuff as well gear and things dad things dad things than Tad morning all love training in the morning is said like to be honest whole days ahead now don’t have to think about oh I’ve got squeeze in a row or whatever entire day is there so but then it can always be CU all you have to do is go to the YouTube channel and load up one of my rows doesn’t have to be a live one oh right so make sure you keep rowing and cool down and stuff don’t just stop just cuz I am but I want to make sure I’m going no coffee or now coffee in coming hang on hang on hang on Cheers thanks John from Down Under oh wow so hang on if you’re down under down under I guess that means around about half Nish at night for you so um hello hello to the Future uh finish at the same time good good right okay so um as much as I’m saying hey I’ve got the whole day ahead of me um I basically Julie and the girls have been away I have to go and do the hoovering and and all that stuff it’s a pleasure Nick I’m I’m glad uh it was a little bit of a a long technique thing and then a little bit about we just kind of talking about how roll on its own is fantastic but actually if you mix things up you actually get a better if you’re just doing like I mean depending on on what your goals are if you are just doing this for health and fitness and a bit of performance then mix in the things you do go for a run as well as a row and things if you can all right so that’s the whole thing um so yeah thanks Nick thanks for coming along you have a great day today uh and Ben thank you to you too nicholet oh from the Netherlands see I want to so the whole kayaking thing my plan is to try and work out a weekend or a week or whatever I can take off because I really want to take the the kayak to the um canals in Amsterdam uh and film on them so that’s kind of my next that’s my first I’ve been filming quite a lot on the lcks and canals in Scotland um and so and I eventually like I’m going to go down and do like Lake District and stuff but my kind of I want to do a trip and actually go to Amsterdam and do the canals there and whatever so that’s hopefully incoming but Marco thanks for coming um Matthew thanks John uh EXA and YouTube on trial for xra and enjoyed it great and great Sprint hope you had a good Sprint was like a fast it’s a fast little that 350 M of a Sprint it’s cuz it’s over a minute and you’re like oh hang on they’re like 100 meter ones yeah it’s easy just to blast through them and you’re just going to go but there’s a point in that 350 where you’re like I don’t know if I can keep this up at that point well that’s what how I felt Marco catch some breath and cool down Ro good good Fab thanks everyone thank you oh and the last thing I didn’t get oh I knew I’d forget so Joan blendell and I’m so sorry uh has been rowing uh 80 kilometers um is a uh in memory and Remembrance or whatever for uh dday um is dday isn’t it um for and for the Royal British Legion and so she joined us this morning and I knew um skip Amsterdam come to the heg well could okay um I I’ll finish this before I start reading then so I knew I forget I’m so sorry Joan I’ll um I’ll I’ll um yeah I’ll I can’t even think how I can I can’t really make up for that hopefully you’re still rowing and listening right now um and you can uh yeah I’m so sorry I feel I feel quite guilty because we have been me messaging the past couple of days and I’m like I’ll try and remember I’ll try and remember I should have put post on the screen and said remember to talk about Joan even the fact that you messaged right before we started and it still went out my brain I was too busy talking about myself which is awful so she even when I said sorry this is all about me I should have thought hang on should I not be talking about anyway so good luck with the rest of your 80 kilm um everyone trying on Facebook you should be able to find her find her and then go and donate to the Royal British Legion which I will do when I’m done today if I can find the link to for donation um and then yes uh okay who did you say John Joan uh I’m doing that too oh how are you it’s Helen Hogan um yeah yeah so try and find hell try and find um Joan I’ll try and if I can find a profile I’ll email it to you but um or ping it to you yeah BL Joan blondel yeah unless I’ve you never know maybe had a brain fart and that’s not her name in which case is this is that’s awful but yeah so um that yeah so try and find a donate and what I’m so sorry for not talking about your J it uh there was one coming right so just Paul I just want to answer this one just in case it’s a hi I think I’m pulling too hard as I now have golfer’s elbow with pain in the forearm try to think push with legs yeah so that could be a combination of a couple of things uh it could be that you’re Dr Factor too high um like your lever set too high and so therefore you’re having to kind of overcome the weight of the Machine by pulling early like even if you just like if I’ll do this way I don’t know if you can see from there but if you go and bend the elbows oh there’s Joan messaging me in fact actually I’m G to hang on if I go continue sorry I’ll finish your thing in a minute but stop rolling oh actually if I I tell I’m going to disconnect save session I’ll disconnect the phone so you don’t see me firing up the message see if this is her saying you’re a monster hi hi John I’m carrying on now for another three kilometers and I should finish tomorrow okay so yeah so is Joan blendell could be BL blundel rather blundel maybe but yeah so do find um find her and everyone could support and whatever I’m so sorry for not talking about you having a message sorry for not talking about you during the actual row I’m uh monster um there you go hopefully she’ll understand maybe maybe you’re watching right now so you got that anyway right yes so if you um if you even just activate your elbows like that if you can see it I hope you can um just at the um at the catch and you you just kind of you bent suddenly you’re taking all the force um uh okay Andrew field just saying that he’s got take the kids to or well maybe you’re going to Taylor Swift at Wembley you’re saying oh it’s the kids but um I’d love to have gone to see Taylor Swift honest um yeah so if you bend those elbows early at the catch instead of staying straight and letting the power flow through your your your arms it really does activate right up here in your and whether it’s um yes I am whether it’s above or below your your this excuse me where elbow problems come is from that early kind of pool and so that can happen anyway regard doesn’t matter where you’re your drag factor set is you can get people that just kind of like do kind of take up that tension think it helps to kind of just bend their arms um but certainly when you start to row at a higher drag factor people will tend to kind of really grunt against it and Pull and all the force is then kind of put right here in your your elbows are that kind of that joint um going through rather than coming down through your your tendons and whatever because you wouldn’t again I talk about hanging off a pull-up bar right so next time you’re at the gym or next time you’re at a tree or whatever um find something that you can hang off right like a pullup bar um and um oh no I’m not going to I was going I was going to spin the camera around and I could uh demonstrate but I’m not going to I’ve got a video up here somewhere which will show you uh what to do for this so um you can look at that but you hang from a pull-up bar my hands going to go out the screen but they are um you hang from a pull-up bar am I oh uh so you you can like arm straight all the power goes up through your arms your tendons your ligaments and that’s how you hang okay everything’s just rooted down there’s not not really muscles as all about ligaments but you wouldn’t then bend your elbows and kind of like because the moment you’re holding yourself there and it’s all about muscles that’s when it goes and it’s the same with a rowing stroke okay this is this is fundamentally the way to describe how you hang off the Hang off the stroke is that if you can keep those arms straight as you drive with the legs all the power goes through and it’s only here that you pull in and therefore you’re kind of finishing off the power that’s already been started and it should ease up your elbow or at least it it it wouldn’t have caused your injury in the first place so now if you lower the drag factor and really think about straight arms and then pulling into the finish and even if you have to back off the power and and stuff in order to kind of get through your rows to be honest I had Wicked golfers elbow on one elbow and wicked tennis elbow on the other elbow and what cured it was Co I mean SIDS awful um but covid was what fixed my elbows because it forced me off the machine for three or four weeks I couldn’t Row for three or four weeks and that time then gave my elbows a chance to recover because frankly if you are rowing for sake I mean give this a go for another couple of weeks see if lowering the drag factor and really concentrating on straight straight arms and like obviously rest ice compression elevation all that kind of stuff um massage where it hurts and things I do all the things that you’re meant to do tiger band to try and help but if after two or three weeks it’s just not going stop rowing jump on the bike instead give your arms a chance to recover because your elbows just they just don’t want to recover when you’re carrying on using them I mean I’ve got um uh a bicep injury like everywhere around here I’ve got bicep injury right kind of here um that just keeps on flaring up that I just can’t get rid of because I continue to row um and it’s kind of causing all the problems but I just continue to grow and continue to row and one of the reasons I keep on putting off the CTC the cross Team Challenge is because it’s 624 MERS at full whack and I’m like my arm’s just not ready for that but the problem is I don’t think I’m going to be ready for that this month because my arms just not ready so I think my son summer holiday maybe it will be when I’m not rowing for a couple of weeks and hopefully then it’ll it’ll heal so um yeah anyway sorry um CRA loots of people have been talking I’m just say quickly and then I’m going to go because get as usual my testical deliver is about to come up so where are we uh who Okay um Helen says thanks I’ll look out for her uh thanks a lot John have a nice one all from to Tobias dler dler do you actually pronounce the e or is it dler Tobias dler um uh David Palos Palos uh now I’m GNA say is that Italian grai it’s got the a I must be Ki playo um Matthew Isaac uh Paul oh here we go Paul play the piano the fingers on the oh there we go I thought it was actually literally Paul play the piano with fingers on the handle on the return and it freeze out the forearms that’s a great I mean if you’re don’t know if if you’re still here Paul but that is a great idea so if if if you’re really because other things that people like people who are are on the handle and they grip the life out of it so you can see how I don’t know if you can but you can see like my fingers right there are gripped all over it if you just kind of loosen up a lot more relaxed and wobbly then you’re taking the tension out of your elbows in the first place and as uh Matthew says there instead of like coming back and you’re still really tense as you come in because that point here as you come forwards even I can see with my kind of not very musly forearms I can see that it’s kind of bulging out there whereas as you return if you just kind of wiggle your fingers on the handle as you come in you have to be loose to just wiggle and you come in and you’re fine and it keeps your hands loose and floppy which then helps with the fingers over the handle so you’re hooked on which helps with that hang rather than being gripped because the moment you grip the the handle really tight that kind of promotes that thought of like I would a feeling tugg and pulling whereas if you got your fingers hooked over the handle it’s a lot more graceful and kind of likely but also because with your fingers hooked over the handle you can see my thumbs are underneath but Loose all of the air flow I now get in my hands helps to prevent I’m not going to say you don’t sweat but it helps to prevent over sweating and the problem with sweating is a slippy handle but also when you sweat your skin gets soft and then that’s where like blisters are like hello I’d like to blister now so that’s what the thing so there we go um hey and Tobias says I pronounced it correct so so dler okay and he’s like no that’s not the way anyway right listen I got to go because like I say um uh I’ve got to go do the shopping and the hoovering and the ironing and stuff before the girls all get back from Liverpool and Taylor Swift so um thank you so much for joining me today uh it was great fun um it’s actually really eased me up so again just show say something like that after kind of like hobbling around the house this morning going blow my neck I can’t move that’s really helped me so I can go I’ve got band practice in a couple of hours I got go sit at a drum kit for 3 hours so I’m glad that that’s he easing me off um quite hard I’m to do the ironing and the dusting and the hoovering and the and the stuff while I’m in a recording studio playing the drums may not have thought that one through anyway thank you so much for joining me this morning folks remember uh next week where are we we’re the 16 so next week um Andrew fieldon won’t be here because he’ll be seeing he’ll be seeing Taylor Swift uh but I will be here at 5:00 um because it’s the sunset row to allow our American friends or people in other time zones going to join in as well and then after that there’s going to be a couple of weeks break okay so I’m going to take a little bit of a break for a couple of weeks for summer um remember I just said about my elbow and stuff so um and then we’ll be back at one point but I’ll let you know exactly when it all kind of kicks off again but apologize for that but I need a holiday so um anyway thank you so much for joining me today have a fantastic week coming up ahead I hope you do fun things or if you’re at work I hope you managed to do fun things out of work make sure and keep rowing stay strong eat well be happy um yeah and I think that’s kind of really what what you say be happy there’s not really much all else you can say is there so thank you so much for joining me today I’m going to try and do this in uh a way where I can do stop streaming here so I can actually say goodbye properly and then just click the button to go around the double Ed so thank you so much for joining me I will see you next time take care of yourselves Ro well