TRAINING TIPS

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Looking for a good read? You can order books about rowing here:

 Human Kinetics - Canada – Human Kinetics Canada 

Check out friend of club, Volker Nolte's "Rowing Science," or "Indoor Rowing" by Crawford and Parolini.

Dry-land Training Tips

Staying fit for rowing when we are not on the water can be accomplished a number of ways, but for people who have access to a rowing ergometer (machine) here are some pointers.

Technique:

It is important to maintain correct technique (see the video below) on the ergometer so that bad habits are not transferred to your on-water rowing.

1.  During recovery the hands clear the knees before the knees start bending.
2.  Spine stays neutral (straight), bend is at the hips for forward lean and lay-back. Neither movement is extreme.
3.  Handle travels straight back and forth, or has a small circle at either end of the stroke.  Circle downwards at the finish, and upwards at the catch.
4.  Rhythm is fast while pulling, slow on the recovery, aim for relaxation during the recovery phase.
5.  Head is stable and quiet.
6.  Hands are loose, handle is held in fingertips not the palms.
7.  Shins should be vertical at the catch.

Email a short video to info@salmonarmrowing.com if you would like personalized feedback on your technique (SARC members only).

Workouts:

Keep proper technique throughout your workout.  For the pre-season, aim for long and slow rowing sessions rather than short interval work.  Custom workouts are available from the concept 2 performance monitor,  or “workouts-of-the-day” from the concept 2 website  https://www.concept2.com/indoor-rowers/training/wod

Other sources for daily workout ideas are rowing facebook pages, British Rowing (Go Row Indoor), and numerous YouTube videos.