{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Greg Benning and Rowingwolf","description":"Join Greg and I as we delve into a wide-ranging discussion about Greg's preparations for the Head of the Charles Regatta. We'll explore topics such as: - Greg's collection of Charles medals and course records. - His recent training regimen, including insights into tapering in the last few weeks. - The impact of wake and wave energy, as well as any experiences with injuries. - The quest for better beer! - The nuances of Friday racing versus the weekend events. - Different approaches to tapering and training for Elite and Masters categories. - Detailed insights into the racecourse, optimal distances, and strategies (power vs. positioning). - The evolving diet in the final weeks leading up to the race. - Essential gear for racing, including considerations for boat, oars, and weight distribution. - The significance &quot;Magic Rate of 33&quot; . - The importance of the warm-up area and breathing rhythm. - Dietary considerations, including a low residue diet. - Year-round training and the challenges of maintaining racing weight.&amp;nbsp; - Strategies for training through Masters events. - An overview of events oriented for Masters rowers. - Off-season training and its relevance to overall performance. ","author_name":"Rowingwolf7 podcast","author_url":"http:\/\/rowingillustrated.libsyn.com","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/28258010\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/28258010"}