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Post by Admin on Oct 28, 2013 18:50:53 GMT
This thread is for members to advance their ideas on what training can be of particular benefit to fixed seat rowers.
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AP
New Member
I should never have listened to Mark Irvine
Posts: 39
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Post by AP on Oct 28, 2013 23:21:07 GMT
Coigach have started circuit training a couple of weeks ago after a short break from any exercise. We do circuits once a week pre christmas and ramp it up to twice a week in the New Year. Thirteen stations in each circuit for 35 seconds per station, and we do 4 circuits. Mostly body weight exercises, press-ups, burpees etc with some weights thrown in and a few aerobic ones. Circuits build up your strength and being so damned horrible they toughen you up mentally too.
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AP
New Member
I should never have listened to Mark Irvine
Posts: 39
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Post by AP on Mar 23, 2014 10:46:05 GMT
The long winter is over and the racing season will soon be on us. We have had very little time afloat with short days, wet windy weekends and all our training has been indoors, time to get back in the boat. A few sessions brushing up on technique and getting used to the body position and we will begin training in earnest. We try to train in proper teams for the various categories as much as possible, find out which positions suit the crews on each team best and who is best in the critical stroke position. We usually do a ten minute warmup, then a fixed distance "race" followed by a ten minute warm down. The "race" can be 1, 2 or 3 km depending on which Regatta we are aiming for, over the same marked course and we note times and always try to improve on previous times. This may not seem like much training but as many of us are in multiple teams you can end up rowing 12 km or more in a session. Our thinking is that you should always push hard in training, you can afford to push past your limit in training, it builds strength and lets you know where your limit is, you cannot afford to go past your limit in racing, but should always be very near to it. New rowers should start off with shorter distances, 250 to 500 metres is long enough to maintain high intensity if you are new to rowing. Spend a lot of time rowing easy to get technique right but intersperse it with vigorous short bursts at near maximum power while maintaining good technique. Interval training such as this is great for building power, increasing metabolism and aerobic fitness and helps the crews feel the effect of their own power on the boat. Short bursts at near maximum could consist of only 10 to 20 strokes called by the cox and you should be truly winded after them. You can row around the bay at a medium pace all you like and you will hardly improve your performance, high intensity will bring improvement in strength and fitness and you can build up to a good hopefully race winning pace.
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AP
New Member
I should never have listened to Mark Irvine
Posts: 39
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Post by AP on Jun 29, 2014 11:49:54 GMT
An interesting exercise for new and experienced rowers, borrowed from our sliding seat cousins is to row with arms only. This has a number of virtues, it promotes "quick hands" giving a quick finish to the stroke getting the oar out and reversing its direction of travel, clearing the arms from the body giving better breathing control and helps to promote leading the return with arms fully extended. It also demonstrates very clearly to the rower how little effect/power comes from their arms, which should encourage them to lean further forward and back during a normal stroke. The idea is to start a session with a couple of minutes of arm only rowing, keeping the trunk as upright as possible, then extend into normal rowing with emphasis on leading with the arms fully extended. It should improve the catch and finish of the stroke and is good for working on crew timing.
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