Tagrowers personality

3 Summer Erg Workouts for Rowers

If you are a rower, it would be a good idea to do some erging during the summer rowing season. Even if it’s just 1 erg session per week it can really benefit and help your rowing.

Erging in Summer will help you

  • Keep in touch with the erg for the following winter
  • Row some fitness boosting workouts without having to rely on a crew.
  • Extract a maximum rowing related workout from yourself – without worrying about rowing crew technique.
  • Get some extra rowing sessions in (good if you are looking to get an edge over your rivals and are involved in a seat-racing or selection scenario)

All of the following workouts are designed to be short and hard. In summer the priority should be with your on – water rowing sessions. But if you feel you need to erg for any of the reasons above, it would be better if you could just get a quick, effective session in without adversely affecting your crew rowing.

But the thing is – you need to be able to judge this for yourself. And it depends on lots of factors.

Here are some things that you should consider:

  • Your current training load (and how tired you are)
  • Your overall fitness base (and ability to recover from extra sessions)
  • Your time – and the priority you give to rowing or erging
  • Your rowing technique – some people believe that erg can affect your rowing boat technique in a negative way. This is an important consideration if you are a novice or are less experienced rower. Beginner rowers’  rowing technique can be more impressionable and open to influence.

The last point is very important. Say you have spent the past 5 weeks learning how to load your legs in co-ordination with your back and arms. Then you get on the erg and hammer out 5 x 500 meters (causing you to pull and jerk your shoulders at the catch) – you could set yourself back a long way in terms of technical development.

In summer, rowing coaches pay close attention to rowing technique.

But it’s not really a big problem for more experienced rowers – they can usually hold their technique regardless.

Here are the workouts.

Summer Rowing Session #1

  • 8 x 500 meters / 1 minute rest
  • Do 8 times 500 meters with a 1 minute rest.
  • Aim for a consistent average erg score.
  • You can vary the intensity using average power or rating.
  • Or, if you are feeling really good, extend the session to 10 x 500 meters.

 

Summer Rowing Session  #2

  • (16 strokes hard / 5 strokes light) x 15
  • Row hard for 16 strokes (this is 30 seconds if you are rating 32 strokes per minute)
  • Row light for 5 strokes (15 seconds of you rate 20 strokes per minute)
  • Repeat 15 times

Again you can vary the intensity using rate and power. A higher rate will obviously make the work phase shorter.

If you are feeling Olympic, you could take a 5 minute rest after the 15 repetitions and repeat the whole set again.

Summer Rowing Session  # 3

  • 3 x 1000 meters (rest time: same as your work time)
  • This session is great and one of the best (in my opinion) for summer rowing training.
  • The session is based on the erg workouts that boost your Vo2 Max article and you should read it for more details.

Important. For all the workouts, you should warm up well (as you would for any hard rowing workout). Also bear in mind the timing of the session. If you are using the erg to get ahead and do some extra sessions by yourself make sure you do them when they will least affect your actual crew rowing sessions.

The best time to do them is when there is no rowing seat racing imminent. And you know you will have plenty of time to recover for the next important crew rowing session. I stress important here, because you need to decide which crew rowing sessions are important.


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2. How To Mentally Prepare For A 2k Erg Test
3. Boost Your Middle 1000 Meters with This Rowing Workout
4. 7 Steps To Seriously Effective Erg Technique
5. 2k Erg Test 7 Day Taper Plan

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Empowering Your Workout – Switching Off The Monitor

Have you ever tried to erg without the monitor? Maybe the batteries were dead or the connection was broken.
Today I did.
And discovered something revealing.

I found an internal power that I had long forgotten was there.

Forced into a gym with bad weather and new year (over)celebrations, I found a shabby, clapped out erg obviously unfamiliar with hardship.

It also had no batteries – which was ok since I didn’t really have a plan in mind.

So I just rowed and rowed.
Staring at the blank monitor.
And occasionally at a spot on the wall.

I didn’t have a watch with me

So I was just me and the machine.
And I got sucked in…

I found a new… Continue reading

Successful Rowers – 8 Personality Traits You Must Have

But I have promises to keep and miles to go before I sleep – Robert Frost (1874 – 1963)

1. Stubborn

“I will NOT give in! – No way…” Even in the face of an earth shattering storm, or a length down with 250 meters to go, or being told to go home – you’re not good enough. This is truly a magnificent  personality trait of all great rowers.

Think of times when you did something extraordinary, a time when you continued on into the storm when those all around you fell away.

You kept going, you persevered through night and day despite people firing negative shots at you from the shadows. You kept going despite them and despite… yourself.

And you got there. You stood on that podium, or on that erg room floor, victorious after a life altering, mentally ravaging battle. And you did not even flinch.
 

2. Optimist

Everyone loves an optimist – especially a realistic optimist. Great rowers have this personality trait in spades.

How many times have you been in a dark situation in your rowing or erging life when you stepped forward and offered yourself a glimmer of hope?

A small, instantly realisable task that you can set to work on and learn to row your way out of darkness. And then you cherish that optimism and nurture it and grow it into something tangible. And you row out into the light.
 

3. Obsessive

Do you think about rowing more than 7 times a day? Do you surf the web endlessly searching for new answers to age old rowing problems. Maybe you talk a lot about rowing and your friends do too? That’s ok. You’re probably a rowing obsessive – and that’s exactly what you need to be.

Most of your best ideas and discoveries will come when you occupy at the back of your mind, thoughts of rowing .

Opportunities will arise and new ways of looking at your rowing life will present themselves to you when you are alert and open.
 

4. Dreamer

Sports psychologists and self help gurus talk about visualisation. Which is just a fancy way of describing day dreaming.

I bet that you dream from time to time in broad daylight.

From winning the big race next summer to smashing your P.B. at the CRASH B’s to sitting in the stroke seat of the 2016 Olympic winning 8.

We all do it. Or maybe it’s more immediate dreams like pulling a big score on the erg at your next team workout and impressing your coach.

To be successful at rowing you must dream. And you must dream big – with emotion.

Think about how it will feel when you hit your goal, think of the details – little things like the sounds, smells, environment, the water conditions, air temperature…whatever. If you can dream well then chances are that one day, when your time comes, you’ll take it with both hands.
 

5. Honest

Most rowers have a degree of honesty about them that’s often difficult to come across in ordinary everyday life. Rowers live in the real world – the world of cold, hard early mornings and heavy training late in the evening.

Rowers live in a world where the old cliché (even though we don’t like it) ‘no pain, no gain’ rings cold, hard and true.

Always has, always will.

Be honest with yourself, in your training, in your racing, in your commitment and in who you are. And you will be rewarded with a great honesty back from rowing.
 

6. Realistic

Everyone knows a rowing nut that just keeps talking that they are going to do this and do that. You know the type – the guys who say they are going to be in the top 8 by next summer. It’s hard not to be sceptical of this kinda talk.

And you know what, every rowing group needs one.

But the best rowers are realistic. They know where they’re at and they know where they want to go. And most of the time they have a good plan on how they’re going to get there.

How do you square being realistic with dreaming? Well, most realistic dreamers have realistic dreams – goals that they someday can reach if they believe in hard work.
 

7. Judgemental

Have you rarely, if ever come across a rower who is not a good judge? Every day rowers must make big calls in the boat, on the erg, and in the gym about themselves and about others.

And when a rower is making those big calls they grow into wise, insightful, wonderful people.

Using intuition, experience, intelligence and reason they become like the Oracle at Delphi – a great symbol of ancient and revered knowledge.
 

8. Trustworthy

Imagine you had to go into a life and death battle. And you knew that your life depended on the work ethic, intelligence, bravery and trustworthiness of  the people you choose to go with you.

Who would you choose?

If you had to pick 3  – 5 people that you could honestly trust to fight-the-good-fight with, who would those people be?

You would choose the best rowers you know because they are the kind of people who will fight for you and with you right up to the end and beyond.

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