Jose Hawkins Last week we talked about his first trip of zero experience to get 3 months into his rowing career. during the week, we invite you to move from this 12-week mark to your next big step of more concrete and structured coaching with your approach of some time at the erg.
Strap in we go long today!!
Their First Six Months
After improving basic endurance fitness by volume and basic aerobic and lactate threshold intervals, it’s time to make your training more specific to the goal you want to achieve . When you’re preparing for a sprint event, you want to make your workout more specific for shorter, more intense pieces. If you are preparing for a marathon event, you should save endurance and energy.
After 3-6 months, most rowers with career and family priorities have reached the highest number of weekly training hours that their schedule will reasonably maintain. Currently, different combinations of interval training and endurance are needed to achieve the workload needed to increase performance. While the specifics of each training plan go beyond the scope of this guide, here are a number of the most common mistakes athletes make during this time:
- Insufficient Rest. Training stress must be compensated by adequate recovery for an athlete to progress. If you overload the training side with excessive stress and do not take enough time to rest, your progress will stalled. Signs that you simply can not rest are a decrease in driving performance, fatigue, irritability, sleep disorders, lack of interest in driving and minor illnesses.
- Efforts that are neither hard enough nor easy enough. When you become healthier, your training efforts should be intense enough to be high enough-long enough – to create a training stimulus. Similarly, their simple efforts had to be intentionally simple to enable active recovery.
- Scattered Focus. from the beginning of coaching, you will progress by training directly with different types of workouts . They could possibly row on endurance at some point,do a milk threshold, then Sprint a third day, etc. however, after a few months of regular training, athletes are best served by focusing their training on a chosen type of training for weeks to maximize the training load directed to a chosen energy system. for example, to develop more sustainable performance for 2 km, you could specialize in 2-3 interval workouts per week for 3 weeks in addition to some general endurance series.
From Beginner Rower To Intermediate Level
Ideally, the experience of starting training inspires you to develop your fitness and participate in challenging rowing events. While you certainly still have some progress to make by conducting your own training or gathering information from the rowing community, here are some recommended ways to take your rowing performance to the next level:
- Working with a rowing coach: professional coaches have degrees in coaching science, coaching specific certifications, and careers dedicated to improving the performance of athletes of all skill and knowledge levels. Through frequent communication and in-depth sports science, a competent coach will help you integrate training into your lifestyle and guide you through the ups and downs of preparing for your event.
- Be comfortable feeling uncomfortable: now, in your rowing career, you want to make sure you feel comfortable with the specified intensity you want to achieve for your next set of benchmark. Remember that you can not expect to grow well at night, and your body needs time to get used to a replacement stimulus.
- Choose your diet: if you don’t already, it’s often an honest time to now observe your eating habits and make sure you’re refueling your body for the event you want to end . Remember, an extended series requires a lot more callus than a short sprint will be!
- Enjoy the process: remember, it’s just about the journey, so enjoy it and if it doesn’t go well (which he will eventually do), don’t sweat it and go back to the horse as soon as you feel the time is true
Now you are ready for the big league!! Now that you have officially started your rowing journey, the lessons you have learned will guide you throughout your journey as long as you row. make sure to see the technique and form frequently and work on the basics of rowing and most importantly , enjoy the process!!
