TRAINING TIPS FOR THE NON-RACER

By Mayrene T. Earle, M.Ed.

            Imagine you’re from Mars. It’s your first time on earth and you’ve been beamed into an ergometer race. You look around and see dozens of humans with looks of absolute agony on their faces and sweat pouring off their bodies. They are hard at work on stationary machines, while a gallery of excited spectators screams at them. Seemingly at random intervals, the humans fall off their machines writhing in pain. Some are carried off in a state of near collapse, while others toss their cookies in a wastebasket. What on earth is happening here? These people must be mad, you think.

            You don’t have to be a Martian to have this response to an ergometer race. I’ve heard more than one non-rower say erg racers must be absolutely nuts. Maybe this was your reaction at your first erging competition. Maybe it’s still your reaction. After all, not every rower is interested in this level of competition, either on or off the water.

            This article is written for masters rowers who are not currently racing, whether by choice or circumstance, yet who want to stay fit so they can continue to enjoy rowing. I provide simple tips for developing a basic training program.

            As always, the best place to begin is by deciding what you hope to achieve. Is your goal simply to row recreationally? Perhaps you want to row in a club boat. Your goal may be to maintain base-line fitness while you put your racing temporarily on hold. Or you may want to improve in some area. After you’ve answered these questions for yourself, you’ll need to develop a strategy that meets your personal needs.

            How much training do you need to enjoy rowing on a non-competitive level? The answer will vary from individual to individual. It’s a good idea to get used to listening to your “inner coach,” so you’ll know when to push yourself and when to lighten up. That said, a good guideline is to aim for a minimum of three cardiovascular and two upper and lower body strength workouts per week.

            To begin, do three cardiovascular sessions per week lasting between 20 to 30 minutes each. These should be aerobic (with oxygen) workouts during which you can easily carry on a conversation. These can be done on an erg or with some form of cross-training activity.

            Plan on strength training a minimum of twice a week. Incorporate 8 to 12 repetitions of 8 to 10 exercises in each session. You should lift to fatigue during your repetitions, reaching the point at which you are barely able to finish the set in good form.

            One area that is critical for all rowers, whether or not they are competing, is developing or maintaining core muscle strength. This is about strengthening the muscles of the stomach and lower back that tie the upper body and lower body together and help coordinate their motions. The upper and lower body need to work together to create maximum and efficient force as well as to prevent lower back injuries. Physioball exercises are an excellent and fun way to develop core strength. These can easily be incorporated into your post-row stretching routine. A good site to refer to for exercises and information is: http://gymball.com/exercise.html.

            There are literally hundreds of books and articles that will give you tons of information and perspectives on fitness and training -- enough to confuse anybody. I suggest following the KISS rule -- Keep It Simple, Silly. If you have access to a gym and like to strength and endurance train, you can easily develop a routine that gets you in and out of the gym in one hour. With one hour of training two to four times a week, you can maintain a healthy fitness level that will allow you to enjoy rowing. The key to sticking with it is finding activities and routines that are fun for you so you’ll enjoy them and want to continue. I also strongly recommend keeping a journal in which you record your workouts and comments. This is a wonderful way to keep track of your improvements and where you encountered rough water. (For a good example of a journaling format, check out www.StevensCreek.com.)

            Finally, this rudimentary approach to fitness is intended only to help you get started or get back on track with your training program. It’s always wise to confer with a personal trainer or other qualified professional. Also, if you’re just starting out or haven’t trained for a while, it’s advisable to consult your primary physician.

            Good luck and, remember, have FUN!

            To discuss training issues in greater detail, get recommendations for professionals in your area, or to schedule a complimentary 30-minute consultation, contact Mayrene Earle at Mayrene@masterscoaching.com.