It's about two weeks after the national championship of Ireland in rowing at the time of writing this. Since the programming and coaching demands have decreased, there is more time to fit my own training into the schedule. Yesterday I went for a a row in the green zone round the 150bpm HR target. You can view the workout here. The weather was lovely, wind was calm, sun was out, river flow was slow. Expecting to meet a number of small boats during a lunchtime row, I stuck to the correct side of the river. But much to my surprise, I had the entire river to myself! Which got me wondering, where did all the rowers go?
OFF-Season
Typically this time of the year represents the off season in competitive junior rowing in Ireland. So it is understandable that parents and coaches want to get away for a much needed holiday considering all their sacrifice to get their kids to rowing too. And to no fault of their own the rowers also enjoy some time off up until September, which is typically when rowing kicks off again.
My only quip with this is that rowers are giving up the best time of the year for rowing, to not row and for the most part detrain. It is somewhat ironic that in Ireland as a population we spend about 11 months of the year complaining about the weather, only to stop rowing when the weather and conditions are typically most favourable.
Here are some advantages to rowing in the "off-season" that come to mind:
- Maintain current fitness levels
- Upskill in a new boat class - I recommend the 1x if not already competent
- Refine current skills and coordination in small boats - 1x or 2- especially
- Improve cardiovascular capacity to work at low HR by rowing a 1x with high HR consistency and discipline
- Teach rowers different boatmanship skills like how to set oars correctly
- Establish off season sculling ladder to keep rowers interested and competitive
But What About the Coaches?
Totally get it. Coaches need a break too and who else is going to get these rowers on the water only their coaches. All I am suggesting here is two or three river sessions a week to upskill and keep the fitness levels from falling off a cliff. Even if only two water sessions were achieved each week, this opens up the schedule for the rowers to focus on muscle mass gains in the gym which will need a minimum of 3 sessions a week to be effective. For anyone unsure, I'd recommend 4x8 @ 75% 1RM with relatively short rest periods between sets - give or take a few tweaks depending on the muscle group.
IF you are a rower looking to upskill in the 1x and have access to a boat, get in touch with me for a coached session in person. In just one session I know I will have you rowing more confidently and more skillfully than your previous outing. And we can establish some good drills for you to practice next time youre otw without me there.