Calling all beach sprint rowers and coaches! If you have not done so already, it is time to introduce sprint training into your programme. Beach sprint rowers must be fast on the beach and on the water. Here I discuss how to introduce sprinting to the programme, with some session examples.
That Irish Weather!
You can't always get out there to kick asphalt due to the inconsistency of Irish weather—and sideways rain. One great option is the curve treadmill. Even if you have to pay for a gym day pass to access one, it's definitely worth it. Compared to the normal motorised treadmill, the curve treadmill offers the following advantages:
- Work done on the curve treadmill is at the same if not a higher metabolic cost as running outdoors, compared to the standard motorised treadmill.
- It offers capacity for increased stride frequency.
- Lower impact accelerations due to the slatted surface on the curved treadmill.
- Nuerological targeting for improved rate of firing during max effort sprinting.
A beach sprinter should try to get one max effort sprinting session done per week. An example of this could be 10 seconds on, 60 seconds off x10 on the curved treadmill. Due to the nature of the session, a full 15-20 minute warm-up would be needed before executing this session. It's also worth pointing out that the rest between reps should be completely passive to let the battery recharge!
Outdoor Alternative
If you don’t have access to a curved treadmill, then outdoor sprints on a nearby hill will also help. Hill sprints on a steep incline can help with stride frequency and power output. It’s also a cheap alternative to find a gym with a curved treadmill. Here is an example of a hill sprint session on a steep incline (13% or higher):
- 10 seconds on, 2 minutes off x10.
In this example, we have to account for the time it takes to walk back to the start line, and also provide time to let the battery recharge. Alternatively, on a less steep incline, the session could be 10 seconds on, 3 minutes off x10. Here, the more moderate incline will allow for greater distance to be achieved in each sprint, so we have to provide time for getting back to the start, and letting the battery recharge.
What About Sprinting on the Beach?
This is certainly a good option. However, early in the season, the focus should be on building good mechanics and sprint capacity across consistent surfaces. As power output and sprint velocity improve, we can move to the beach later in the programme. Furthermore, one set of 10 reps is just a starting point. Some athletes might be able to do more sets, and for others, this will be just right. Regardless, be sure to complete the first session with just ten reps to see how the body and muscles respond. Most likely, the body will experience delayed onset muscle soreness from this session, so keep this in mind and don’t bite off more than you can chew. Check out this post for some differences between flat water and coastal rowers.
If you think you or your athletes could use some help in programming key workouts for the part of the event, please get in touch for a no obligation call.