Home Training: A Personal Guide

Cover Credit: Olympic Channel

It’s sombre news to have ended a season before it had even begun. It seems he flurry of various storms in the early months were an omen for the future. Not even the winter season survived long enough for the big clubs to be given a chance to flex their prowess at the Head Of River Race and the Women’s Head of River Race. The Schools’ Head – as well as the Nationals – saw their demise at the hands of Covid-19, which has left in its wake a very deflated community with no idea when the next race will be announced.

The Philosophy:

The boathouses will remain locked for an uncertain amount of time; the after row pints and early morning breakfasts are things of the past. Yet the pursuit of rowing excellence can be seen all over the world from the individual clubs right up to the elites like British Rowing who have been putting workouts on Instagram. Members getting together to row with ergs leant out from the clubs. Teams and individuals getting together to complete virtual erg challenges, whilst a whole group of home workouts involve bodyweight exercises combined with core workouts, showing that though rowing can be monotonous at the best of times, it’s something that can bring clubs and people together even when we’re apart.

One of the big issues with times like this is motivation. Yes getting up and doing whatever exercise it may be is good for you – there’s no denying that. However, there are days, maybe even weeks, when there is simply no drive. It’s something that a lot of articles don’t pick up on but is a huge factor in sport, especially when training has to be motivated by the individual. My advice? Get dressed and leave your bedroom; even if it’s to go and sit in the living room or the kitchen – just leave the bedroom and go somewhere else.

Even better, leave the house; being able to get out and go for a walk is a good start, even if it’s round the town or to the local field. Doing a home workout video? Get dressed into some kind of workout clothes and go to a certain room, being dressed and in a different room can put you in a certain state of mind and less likely to give up and watch TV all day. A coach from London Youth Rowing has recommended the use of music for motivation – “MUSIC! I don’t mean just to get us through some of our ergs of torture! There’s much research on the positive effects of music whilst exercising/sport and we’ve been using music for our SEND and adaptive groups. Especially the warm-up, and it seems to set a positive start to the session.”

The last bit of advice, and this might be the biggest one, is to know that you have a full team to help. Clubs are putting on pub quizzes, circuit programmes and erging together. Rowing is one of the most team orientated sports and that team is still pushing each other. Even the singles have others around them.

The Ergo Training Sessions:

There is one big difference creating 2 groups of people during this time: Those who are able to access an erg, and those who aren’t. For those who can, there are some great workouts that each carry their own benefits. During my time rowing at both Club Level and University Level, I have always kept a running list of my favourite/most useful ergs. Shorter ergs are more important for the racing season, but they’re also very important for being able to row at high intensity and keeping the splits low. Below are some of my recommendations:

• The first would have to be 3/4/5 x 1k @28-30, 3 minutes rest in between. The aim is for it to be difficult but be able to keep the splits consistent across the board.

• For a shorter but equally intense session, try 20 x 30 seconds with only 15 seconds rest. This one really builds up the lactic acid and overall is a pretty tough one.

• Looking at the longer ergs for maintaining that base level of fitness is a personal favourite with 10k at rate 24. Very simple and has the same effect as a 30 @20 but I think it’s more fun.

• Another longer erg workout is 3x 4k @26. The higher rate makes this one a tougher one than other longer ergs, aiming to keep all three of the splits and not going too hard in the first one.

• Our coach from London Youth Rowing commented “if I really REALLY have to, I do like a 30min r20 or a decent 5k (not test). Sprintervals are fun sometimes – 10x 1min max rate 40 secs rest”.

The Kit:

• Shoes: Mizuno TC-01 training shoe. Stable heel, flexible toe, breathable, stretchy ‘knit’ upper. The perfect indoor rowing shoe
• Top: Mizuno super light, breathable tee from the premium range to wick sweat and stay dry
• Bottom: Mizuno 2-in-one short – inner tight to prevent friction on the seat and outer shell for breathability and freedom of movement
• Socks: Mizuno Sonic crew sock. With silicon grips to prevent slipping and a higher cut to work well with the construction of the training shoe

The Home Training Session:

Not having access to an erg is difficult, but for many, it’s the reality. It is at this point that it comes down to being able to make do with what you have. The best answer is to take advantage of the local fields and make up the distance with a run. It’s a good way to keep the cardio fitness up. The other method is to try some home workouts. Circuits are a great example of home workouts and can be completed with no or very little equipment, lots of them feature bodyweight exercises such as planks, sit-ups, press-ups, bodyweight squats and a personal favourite, step-ups on park benches.

The Kit:

• Shoes: Mizuno Wave Polaris SP2. Versatile, light, cushioned and stylish. Also suitable for recreational running on treadmill or outdoors
• Top: Mizuno Impulse core tee. Super value, multiple colour options, stylish and technical
• Bottom: Mizuno Core short. Breathable, light, available in different lengths
• Socks: Mizuno Active training sock. Padded for extra cushioning with melange heel & toe for improved comfort

These are my recommendations for exercises, but don’t hesitate to speak to your coach to ask if they’ve got any ideas; they’re an invaluable source for help and information. They’re there for you and your team. The boats are going to be waiting for you when you come back. Change takes time, and time is all it takes.

Patrick Wilkins

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