The ChezB programme
Sculling: practice, concepts, understanding and progress. An activity based performance-development course.
Here’s an outline of the ChezB programme, 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 as a member.
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. The concept is is that combining rowing and cycling with yoga provides a uniquely effective basis for fitness and 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 needs to be paid to finding the right balance between physical exertion, nutrition, recovery and rest for each individual.
- Strength & technique. A better understanding of how, when and where power is most effectively applied can improve performance without additional effort.
- Where to start. An initial profile of 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.
- 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 and connections: we treat this yoga exercise as part of the setup procedure for both boat and bike.
The programme in practice
- On the water. At least one supervised sculling outing per day.
- On the road. At least one supervised cycling outing per day.
- On the mat. At least one supervised yoga session 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 professionals for each of the course activities.
A typical day’s schedule
|6.30||Morning Mobilisation Yoga||Yoga Studio|
|7.00||Quick Breakfast||Dining room|
|7:45||Morning Loop – On the water||Boathouse|
|9:15||Off water||Back lawn|
|10.30||35mins – 45 mins technical paddle||River|
|12:00~17:00||LUNCH then Rest period & video analysis||Dining room then anywhere|
|18.15||Last session||River or road or yoga room|
|22:00||No more ping-pong||Bedtime|