User:Johnteslade/Training for Rowing

In rowing, a large amount of time is spent training. The different types of training undertaken by athletes is outlined below.

Rowing based

This is the type of training done either on the water or on the indoor rower. There are the following main types:

Type	Full Name	Work	Rating	Rest	% max heart rate	Effect
UT2	Oxygen Utilisation 2	60-90'	18-22	none	65-75%	Improves the muscles' ability to use the oxygen delivered by the blood
UT1	Oxygen Utilisation 1	45-60'	20-24	none	75-85%
AT	Anaerobic Threshold	2 x 20'	24-28	8-10'	85-90%	Improves the rower's anaerobic threshold
TR	Transport Region	6 x 5'	26-30	6-8'	90-95%	Improves the heart's ability to pump blood
L	Lactate	6 x 1'	32-42	2-3'	95-100%	Improves the body's ability to work anerobically - the production, removal, and tolerance to lactic acid

Weights

Another important part of the training is use of weight training. This helps to develop a rowers explosive strength and power.

Cross Training

Other sorts of aerobic exercise (e.g. running, swimming). Improves aerobic endurance.

Circuit Training

The idea is to keep the heart rate at a constant level (about 130-170 bpm) for a long period of time. Several bodyweight exercises are strung together to form the circuit, each exercise being performed for about 30 seconds before moving to the next. Improbes aerobic endurance and strength.

Core Stability

The development of the trunk of the body. This is useful in rowing as a large stress is placed on the lower back and abdominals during the rowing stroke.

Flexibility and Mobility

Often an overlooked area of rowing training. Flexibility (the range of movement about a joint) allows a rower to take a long stroke due to being able to move further. Mobility (how a freely a joint can move) lets a rower move easier and hence use less energy.

Sources

FISA Training Manual [1]
Concept2 Training Guide [2]
High Performance Rowing by John McArthur ISBN 1861260393