Rowing & Sculling Hints & Tips Page.
Anyone with advice for other rowers that is impartial and non commitall just email HERE and I'll happily enter it on this page (content permitting).
Rigging Information .
Attached is some general rigging information.
Concept II Interactive Training Programme. Peter Woodford (29/9/10).
I’ve been using this for a year now and I love it. It is based on your resting and maximum heart rate, your 2000metre time, and your general level of fitness & endurance based on previous years training. What you get is a programme for peak performance for a race that you are aiming for. All other races are a pre-curser to the one big goal you have set yourself for that year.
For me it’s the National Vets. The programme utilises different rates, different pace, different heart rate ranges, and different recovery times, with the idea of peaking for your big event. You will need a heart rate strap and monitor.
Firstly set out a time to do your 2000metre test (with heart rate monitor). Do it flat out, this should also give you your max. heart rate, and your first 2000 metre time. Take your pulse when you first wake up in the morning before you get out of bed, this gives you your resting rate.
Your athlete level is based on previous years training schedules, I have chosen level 3 for me this year, with the aim to be on level 4 for the start of next years training programme. Be realistic, it may look like an easy programme, but many months of solid ergo work will take its toll on you if you haven’t got the endurance from previous years training. Once you have your programme again be realistic, there will be times when you are unable to complete all the weeks training, utilise other training sessions, such as water work, weights, and running, and use them as either replacing the sessions or complementing them.
The maximum training programme is 26 weeks, we all know we train pretty much 52 weeks a year give or take a week. I suggest you move from your Interactive training programme to the fast-track programme once the 26 weeks is up and you have competed at the main race you have set yourself. It is very similar but keeps up your sprint speed and fitness over the regatta period. Again be pro active, if you have another important race later on in the season, use the last two weeks of the interactive programme to peak at this race.
Foremost and upmost you must enjoy it, if your head isn’t in the right place do something about it. Take a short break, race in different boats with different people.
It takes around 8 weeks to get a good level of sprint fitness so missing a few weeks here and there or doing something different want matter to much.
Good luck. Use this hyperlink HERE
Stretching. Peter Woodford (24/9/2010)
Now I'm getting on a bit, and training techniques have advanced hugely from when i was a lad training down the club, I now see (and feel) the effects and importance of stretching. I have got an Ergo at home and I try and stretch before, during (interval training), and after. I can now even touch my toes. Not only is it important to help prevent injury, it also helps in technique. There are many stretches recommended by coaches and athletes of all sports, but I have a few that are particularly effective for me. Like most Club competitive rowers, we haven't got all the time in the world to do all the stretches they recommend. I will show you how to do the stretches that have helped me this year in particular in preventing my re-occuring injuries. My word is not gospel, but it works for me, i hope it will help you. Click HERE to see the stretches that have helped me this year.