ROWING TRAINING AND INFORMATION
In this section…some basic information about rowing, noting that the Concept 2 website is excellent. I have therefore put some links to that site rather than try and replicate all the information here.
ROW TRAINING
Tim Rogers Exercise Guide (used with Jersey Rowing Club) Click Here
This is a good benchmark test http://concept2.co.uk/training/oneill_test Click Here
This is a good interactive programme http://concept2.co.uk/training/interactive Click Here
My estimated VO2Max is 67.47. Anything above 53 is considered excellent.
See http://www.concept2.com/us/interactive/calculators/vo2max.asp Click Here
As regards getting fit, well I can recommend Spinning which I do for AEROBIC CONDITIONING and stamina work. I Spin on Mon 5:30pm & 6:30pm, Tues 6:30pm, Fri 5:30pm and Sun 9:30am. This is excellent 45minute cardio vascular heart and lungs work, at 70% to 90% of your Max Heart Rate.
However anyone over 40 years of age also needs to do STRENGTH WORK (you loose the quickly when you get old) and I’d recommend 2 – 3 weights sessions per week possibly instead of one or two of the spinning sessions. Weights should be modestly heavy so that you can manage 3 set of 10 reps of the exercises. I can send you, or work with you on a suitable programme.
As you near the race reason you need to work on ROWING POWER. Power = Stength x Speed, so you will reduce your reps and speed them up, your rowing sessions will be shorter but faster. So for example, in the winter I do minimum 4 -5 x 10k per week on the erg. But now I’m doing 2k sessions in 6:47 and 5k sessions in 17:46 eg shorter sessions but much faster (near 90% of Max Heart Rate), as I get ready for race time. There are lots of sessions you can do, and some good advice on Concept2 websites.
Clearly, this all needs to translate into the boat. So I recommend 5 rowing sessions per week. If its winter it might be 4 x erg and 1 x sea, if its summer it might be 1 x erg and 4 x sea. I usually let the weather decide!!! The erg is great for power/stamina, but the sea is key for BOAT TECHNIQUE. Once you are really strong, the most important thing is being able to do it in a boat; you need both to be a successful rower.
There are lots of other GYM / CIRCUIT TRAINING exercises that you can do with will also help flexibility, core-strength and provide some fun and variety from weights, rowing machines and spinning bikes. I can set you some interesting programmes if you would like. I greatly enjoyed doing the white-collar boxing training earlier this year and think it has a lot to offer – especially if you’re not doing the spinning.
ROWING INFORMATION
Weather Click Here
5 Day Forcast Click Here
Shipping Click Here
Harbours Tides Click Here
ROWING ASSOCIATIONS
Amateur Rowing Association Click Here
Fédération Française des Sociétés d'Aviron (FFSA) Click Here
Fédération Internationale des Sociétés d'Aviron (FISA) Click Here
BOAT BUILDERS
Euro Diffusion's Bateaux d'avirons Click Here
MGM Click Here
MPS Composites Click Here
Safran Click Here
ROWING CLOTHING
Godfrey Sports Click Here
JL Racing - Clothing Click Here
OARSport Click Here
Raymond Sims Ltd - Rowing Supplies Click Here
Rock the boat - Clothing Click Here
RowData Click Here
Seasalt - Organic Cotton Clothing Click Here
ROWING CLUBS
Aberdyfi Rowing Club Click Here
Barneville-Carteret Rowing Club Click Here
Cherbourg Rowing Club Click Here
Jersey Rowing Club Click Here
Wales Sea Rowing Association Click Here
Guernsey Rowing Club Click Here
COXSWAIN RESOURCES
Bossy, Tiny and LOUD Click Here
Coxie.com Click Here
The Coxswain Café Click Here
ROWING TRAINING
Concept 2 Indoor Rower Click Here
Fitness Info Click Here
ROWING SHOPS
Shops - Godfrey Click Here
Shop - Len Neville Click Here
