Sculling with yoga and cycling
Sculling: concepts, understanding and progress. An activity based performance-development course, building a base of technique, awareness and balance through assessment, learning and practice.
Here’s an outline of the ChezB program, in theory and in practice, to give you an idea of why the course is the way it is, and what to expect if you sign up.
Don’t be put off by the number and extent of the sessions: there’s no obligation to attend them all. If you prefer to spend your afternoons out sightseeing or playing tennis, that’s fine. But we do recommend that you aim to complete at least 18 hours of supervised activity during the week if you want to see a measurable effect on your performance.
If you’re highly motivated – e.g. you have a race coming up that you really want to win – then you’ll want to participate in the full programme, and more. That’s OK too: there will be opportunities for extra coaching sessions, group or individual. And you’ll be able to go on unsupervised outings, as long as you’re not a beginner.
- Complementary disciplines. Combining rowing and cycling with yoga provides a strong and effective base for skill development.
- A flexible schedule. With a small group, there is scope for programme variation to suit both group and individual needs.
- Seeking Balance. Special attention is given to finding the right balance between physical exertion, nutrition, recovery and rest.
- Strength & technique. A better understanding of how, when and where power is most effectively applied improves performance without additional effort.
- Where to start. Basic individual metrics – height, weight, reach etc. – will provide a reference point for subsequent performance data.
- What to measure. Whatever is relevant. Force-curve data from RP3 and on the water. Cadence and angles; power per pulse; posture at catch and finish; heart rate; seat movement and rhythm and more.
- Interpreting the data. Working with templates; peer-comparison theory; video analysis – we have some innovative analytic options for the data you generate.
- Your boat. Set-up basics: relative heights of feet, gates, seat; interaction of angles (arc, pitch, posture, reach).
- Your bike. As with the boat, being comfortable is key, while looking to optimise geometry and ensure your power-transmission is efficient.
- Body & mind. Breathing, flexibility, balance, visualisation, space, connections and awareness: we treat yoga as part of the setup and maintenance procedure for your sculling, making practice more comfortable, sustainable and effective.
The Yoga – Yoga for scullers
Our specialist course will have Yoga Nidra and Yoga Flow classes alternating in the afternoon, with sessions led by Nayana Cariappa. Morning mobility and pre-sculling warm-up sessions will be run by Ali.
These sessions will target balance, breathing, relaxation, and awareness of the necessary ranges of movement. We will be exploring our flexibility, strength and sculling using yoga, while working to reduce the chance of injury and enhancing the recovery process.
With input from specialists Nayana Cariappa and Marina Traub we are developing what we believe will be the best sculling-with-yoga
course in the world. It will analyse and explore many aspects of yoga, and how these can be applied to our training, practice and progress in sculling. This is not just about stretching and warm-up sessions: it’s something else altogether – an objective-driven yoga program with a lot of sculling included!
The programme in practice
- On the water. At least two supervised sculling outings per day.
- On the road. Generally at least cycling every other afternoon.
- On the mat. Two supervised yoga sessions per day.
- In the classroom. At least three planning & analysis sessions per week.
- In the dining room. Nutritionally appropriate meals made with fresh local produce
- The coaches. Qualified and experienced professionals.
A typical day’s schedule
|6.30||Morning Mobilisation Yoga||Yoga Studio|
|7.30||Quick Breakfast||Dining room|
|8:00||Morning Loop – On the water||Boathouse|
|9:30||Off water Yoga Stretch/Cool Off||Back lawn & yoga room|
|10:00||Full breakfast||Dining room|
|12:00~16:30||LUNCH then Rest period & video analysis||Dining room then anywhere|
|17.00||Yoga Nidra, Yoga Flow, Cycle or water session||Yoga room, river, road|