The winter break is a great time to build fitness at home and an opportunity to enjoy some different types of training. We’ve compiled some suggestions for cross-training sessions that are easy to do at home or on your own!
Cycling
Cycling shares the use of several major leg muscle groups with rowing, so it’s an excellent start to any cross-training session, whether on a standing bike or enjoying a bike ride with a view. As cycling only uses your legs and you’re unlikely to make any sudden movements to your upper-body, it’s superb for a rower suffering from a back or other upper-body injury. However, cycling tends to be a slightly lower intensity session than an erg or run of the same length, which makes for an ideal UT2 or recovery session, but you might want to add a few extra kilometres onto a harder session to get the same benefit.
Running
As one of the most accessible forms of cross-training, all you need is a pair of running shoes to get training! Running is very useful as a cardio workout, presenting a range of possible sessions, from the long distance ‘UT2’ run, to interval sprints, either on flat ground or up a hill.
Like cycling, running can be a good alternative to the erg if you’ve got an upper-body injury, but running is a high impact sport, so be careful with any knee, ankle or foot injuries. If any these are an issue for you, consider investing in a pair of specialist shoes that give your foot or ankle more support.
Swimming
While some swimming pools may not be open over the Christmas break, swimming is a wonderful cardiovascular workout, and with very low impact, you’ve got little chance of becoming injured. Swimming is particularly suited to longer, lower intensity sessions, like a UT2. However, before you turn up to your local pool, see if they’re open during this part of the pandemic and check if you need to book a time slot.
Circuits
Bodyweight circuits are an effective way to build muscle if you’re stuck at home or don’t have access to gym equipment. With tutorials and home workout videos all over the internet, we won’t include any suggested workouts here – try looking at the British Rowing website to find a session that suits your ability. Don’t forget to do some core-based circuits to reduce injury when you get back in the boat. If you want to upgrade your bodyweight circuits, you could use some resistance bands or common household objects (like books or large water bottles) to add load!
Enjoy the break and train safely!
Alex
That’s all for now. If you’re hungry for more, check out any of our other pieces from The Catch, listen to the latest podcast episode, or flick through our race previews.
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Photos by Jonathan Chng, James Barr, and Flo Karr
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