Excited to share my latest episode of the Faster Podcast, this time with Dr Charlie Simpson.

Charlie is a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University and well known for his publications. The Complete Guide to Indoor Rowing and Advanced Rowing.

In this episode, Charlie and I talk about how masters can train with intensity to improve their 1k sprint and head distance racing. Why strength training is important and how to go about it. Supplements and nutrition, what works and what doesn't. And a lot more... It's a long episode, and perfect for a long indoor endurance session.

• Defining training intensity
• The holy trinity in training intensity; heart rate, RPE and power
• Key training zones to pay attention to
• Lactate testing
• How to set up your season and week for training
• Nutrition and hydration strategies
• The Big 5 supplements that can make a real impact on performance

Thank you to our Faster podcast supporters: Precision Hydration, Bont Rowing, Filippi Boats and Citius Remex seat pads. These companies want to support Masters Rowers to go Faster and offer exclusive benefits to my newsletter subscriber. To gain access to exclusive bonus offers, ensure you subscribe to my newsletter.

If you'd like to connect with Charlie, you can join a Masterclass on Training & Nutrition, live via Zoom. Go to www.whchambers.com for more information.