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TBfit.com Founder Olympian Tom Bohrer

Getting Back on the Water - Some helpful tips for when you hit the water in the spring.

March has arrived and even though it is still cold here in Boston, on water training is just around the corner. As a coach of a high school program, I think about the time (or lack of time) that I have from when we get on the water until our first race. Depending on the ice and weather it could be a 3 weeks or less. One thing that is comforting is that about half of my squad participated in a winter training program, and the other half played a winter sport, so I am hoping that our fitness levels are pretty good for the start of the season. Many rowers and coaches face the same dilemma of how to best prepare for this short time period of getting on the water till the first race. Here are some tips that may help you out:

1. Allow time for rowers to acclimate to the rowing motion - If your athletes have been training on the erg all winter, then this is not a problem. For those who played another sport, or did not train that much, then you want to be careful of how much work these athletes do. Probably not a good idea to make the first row 2 hours long. Even if someone who is coming into the season in good shape such as a swimmer, their muscles and joints may not be ready for the force of rowing. You might want this group to do more rowing at low intensity, and then do a more gradual increase in volume and intensity over a week or two. Split up the group that did not erg over the winter into a separate boat and give them a few more days of easy work. Take more frequent rest during rows to allow rowers to stretch out as a way to prevent muscle strains and excessive soreness. Lifting their butt off the seat, laying back, twisting side to side or even standing up can help prevent an injury.

2. Enforce rate caps - The worse thing you can do early in the season is to allow a crew to row too high of a rate. Rowing a high rate to soon will promote poor technique and will lead to inefficient rowing. Bad habits are established, and this type of rowing is just ugly to watch. Row a rate that is efficient for your team. If you have a speed coach in the boat refer to it. Your coaching eye will probably tell you the same thing of what rate looks efficient.

3. Follow a progression - If your workout calls for competitive pieces such as 5x5', you can do one piece at 26, and if the rowing is good then have the next one be at 28. If the crew rows well then have them go to 30. If the quality starts to fall off, lower the rate on the next piece or end the workout. Look to slowly increase rate over the season.

4. Use fartlek or ladder workouts to build rating - Use workouts such as a fartlek workout, 10/20/30/40/30/20/10 with equal strokes off to start establishing base cadence. This can be done at a set rate such as 32. This allows a crew to row at a higher rate, while seeing if they can maintain the quality of the rowing as the number of strokes increases. Another workout that I like and learned from Mike Spracklen is the ladder workout. This workout is 3-6 sets of 6x20 strokes on, 10 strokes off. An example would be doing pieces at rate 26/28/30/32/34/32 (the first piece can start off at any rate - higher or lower). The rate goes up by 2 beats each piece, and on the last piece the rate comes down 2 beats. Here you are looking again for for good quality strokes as the rate increases. On the last piece the crew should feel more comfortable and efficient as the rate comes down 2 beats.

5. Practice start sequence - Even if it is early in the season you should practice your start sequence. This does not have to be at full pressure. These can be done at 1/2 pressure and at 1/2 speed. Get your crews to be comfortable with the sequence of starting strokes (ex. 3/4-1/2-3/4-full-full). Make sure they know where 1/2 and 3/4 slide is. Get them moving calmly and together first, then increase speed and power over time.

6. Do what is reasonable - Every race is important, but make realistic goals for the first race. Plan on a base rate that is suitable for your crew at this time of the season. Shorten the start sequence and focus on the base of the race. Do a modified sprint which could be 30 strokes of 10/10/10 of just focusing in on maintaining power (you may not have a sprint yet). With each week of training you will be able to implement a higher level of competitiveness for each race.

7. Listen to your athletes - If a rower is complaining about a sore back or a wrist get them treatment right away. Stretch after practice, do self massage with a foam roller, use ice if needed on a joint or muscle. Keep them healthy.

These are just a few items to think about when starting to get back on the water. Be smart about the work progressions. Watch for good rowing at all times, listen to your athletes. Good luck and let me know if you have any questions.