The ChezB Program

Yoga for Scullers course

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.

The Theory

  • 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.

The Metrics

  • 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.

The Setup 

  • 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 sessions with and led by Nayana Cariappa.

These will target balance, breathing, recovery, and develop awareness of the necessary ranges of movement. We shall be exploring our flexibility, strength and sculling using yoga, while working to reduce the chance of injury while increasing recovery and relaxation.

With Nayana Cariappa and also Marina Traub we shall be developing what we hope will simply be the best specialist yoga for scullers course in the world. We shall explore aspects of yoga, and how these can be applied to our training, practice and progress in sculling. This is not just about stretching.

The programme in practice

  • On the water. At least one supervised sculling outing per day.
  • On the road. Generally one supervised cycling outing per day.
  • On the mat. At least 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

 Time Event Location
6.30Morning Mobilisation YogaYoga Studio
7.30Quick BreakfastDining room
8:00Morning Loop – On the waterBoathouse
9:30Off water Yoga Stretch/Cool OffBack lawn & yoga room
10:00Full breakfastDining room
10.45Technical paddleRiver
12:00~16:30LUNCH then Rest period & video analysis Dining room then anywhere
16:30TeaTerrace
17.00Yoga Nidra, Yoga Flow, Cycle or water sessionYoga room, river, road
19.30DinnerDining room
21:30BedtimeBedtime