c2 Training v2
c2 Training v2
c2 Training v2
The Indoor Rowing Training Guide, version 2, was written by Terry ONeill and Alex Skelton.
All rights are reserved and reproduction, in whole or in part, without permission is strictly forbidden.
Concept 2 Ltd, Vermont House, Nottm South & Wilford Ind. Est., Ruddington Lane, Nottingham NG11 7HQ.
Tel: 0115 945 5522 Fax: 0115 945 5533 email: [email protected] web site: www.concept2.co.uk
ii
Preface
We are constantly being asked for training advice, be it for a 2,000m race, rehabilitation or general fitness.
As every personal trainer or fitness expert will tell you, prescribing training is not that simple. Level of
fitness, training background, maximum heart rate, history of illness, time available to train and your own
expectations are just a few of the factors that need to be considered when starting any training programme.
We developed the original Indoor Rowing Training Guide to address all these issues, and ultimately make
sure you make the right training decisions. The Indoor Rowing Training Guide, version 2 has built on the
success of the first Guide and now includes sections on Nutrition and Diet, Psychological Preparation and
has input from many top rowers and coaches. The Indoor Rowing Training Guide, version 2 will help you
whether you are training for a race or simply would like to achieve a more healthy lifestyle.
Although we cant anticipate every individuals requirements we aim to provide information on the basic
principles involved in designing training programmes and, by including many and varied examples, guide
anyone in constructing an individual programme suited to their own personal needs.
The Concept 2 website is also of great benefit and includes some useful information about technique and
training as well as information on competitions, distance award schemes and a message board so you can
contact other indoor rowers. Concept 2 also has an electronic newsletter you can subscribe to on-line.
The Indoor Rower is an incredibly versatile and adaptable machine and this guide will help you plan your
exercise with renewed confidence - knowing that youre doing whats best for you.
If you have any comments on this guide and if theres anything you think should be in any future editions,
please contact us either by phone on 0115 945 5522 or email us at [email protected].
WARNING: The information provided within this guide is not intended to be a substitute for medical advice. Many
of the programmes featured involve demanding physical exercise. We strongly recommend that you check with
your doctor prior to commencing any of the programmes to ensure that you are physically able to undertake such
exercise. Concept 2 Ltd accepts no responsibility for illness or injury resulting from the use of this guide.
iii
Contributors
Terry ONeill
Terry ONeill has been involved in rowing for fifty years, thirty of which have been as a coach. He started in the sport
as a coxswain and went on to row competitively before taking up coaching after being involved in a car accident. Since
then he has been employed by the Inner London Education Authority as a fitness instructor, qualified as a weight lifting
instructor and went on to qualify at the National College of Physical Education. He also holds the Gold, Silver and
Bronze coaching awards from the Amateur Rowing Association (ARA).
Terry was appointed coach to the Great Britain mens lightweight squad in 1979, who went on to win the Lightweight
Eight at the World Rowing Championship in 1980. By 1987 he had moved to coaching the mens heavyweight squad,
specifically the Heavyweight Eight at the 1988 Olympics in Seoul. He continued coaching at an international level
culminating in being the head coach for sculling for the Atlanta Olympics in 1996. He then moved into coach education
as assistant director of the FISA International Coaches Course and was sent to Ecuador to run a coaching course for
the Olympic Solidarity movement.
Terry lived in Spain between 1991 and 1994 where he coached at the Olympic Rowing Centre in Banyoles and served
on the Barcelona Olympic Regatta Committee. More recently he has been a regional coach for the ARA based at the
National Watersports Centre in Nottingham. He started working at Concept 2 in 1999 and continues to coach and
advise on all aspects of rowing and indoor rowing.
Jurgen Grobler
After being approached at the World Indoor Rowing Championship in Boston in 1990 by Concept 2 Ltds Managing
Director Ian Wilson, Jurgen Grobler moved from his native GDR to Britain in 1991 to be head coach at Leander Club,
Henley-on-Thames. He was appointed chief coach for men by the ARA after the 1992 Olympic Games and has held
that position ever since.
Jurgen is arguably the most successful rowing coach of all time with numerous Olympic and world championship
medals to his name. He was recognised by the international rowing federation (FISA) with the award of Coach of the
Year 2000 and was elected to the FISA executive committee and competitive rowing commission.
Most notably he has coached Matthew Pinsent and Steve Redgrave to four world championship gold medals and two
Olympic golds between 1991 and 1996. SInce then he has been a coach for the mens coxless four and has taken them
to three world championship gold medals and Olympic glory at Sydney 2000. He now focuses his attention on the
world champion coxless pair of Matthew Pinsent and James Cracknell in preparation for the Athens Olympics 2004.
Andy Darling
Andy Darling writes about sport and fitness for The Independent On Sunday, Running Fitness and Arena magazine, and
about all manner of subjects for FHM and Bizarre magazines. He scripts and does the voiceover for ITV retro-music
series, Forever. Hes an American College of Sports Medicine qualified Personal Trainer, has run a 2:41 marathon and
learns kickboxing. Whilst juggling work, study for a Post Graduate Psychotherapy degree, and the demands of a wife
and three children, hes clocked a 6:41 2,000m row, at the 2001 BIRC, and 5:14.7 for the Golden Mile in 2002.
iv
Contributors
Kurt Jensen, MSc.
Kurt Jensen, from Team Denmark Testcentre, Institute of Sports Science and Clinical Biomechanics, University of
Southern Denmark, is the man responsible for the physiological testing of Denmarks elite athletes. As a result of these
tests Kurt has a big input into the training programmes followed by Denmarks Olympic champion lightweight rowers.
Frank Birch
Frank Birch is a long-time runner turned indoor rower. As a club runner he competed regularly on the track and at cross
country. He planned to do a marathon when in his late twenties but decided he liked being a runner who hadnt done
one when suddenly everyone started running them.
Frank discovered indoor rowing in November 1999 after a friend persuaded him to go and see the BIRC at Reading. He
went, watched and knew he would be back to compete the following year - where he picked up a silver medal as a
45-49 lightweight male. Frank started preparing for a marathon on the Indoor Rower earlier this year. He is currently
sidelined with a shoulder problem but still hopes to complete the event before the rest of the world catches on.
Chris Shambrook
Dr Shambrook is the co-author of The Mental Game Plan: Getting Psyched for Sport and runs HeadStart Performance
Consultants. He has been the consultant psychologist for the Great Britain Rowing Team since 1997 and is a member of
the British Olympic Associations Psychology Steering Group. His recent clients include Sunderland Football Club,
Lancashire County Cricket Club, and the Cambridge University Boat Race Crews. At the Sydney Olympics, Chris
provided support to the highly successful GB Rowing Team, and in particular the Olympic gold winning Mens Eight and
the silver medal winning Womens Quad Scull.
Harry Welsh
Former British and world champion indoor rower, and author of many technical articles for the Army, Harry has an
extremely extensive background, not just in sporting achievements but in the field of rehabilitation. His abilities gained
him honours in such diverse activities as rugby, fencing, athletics, canoe surfing, judo and biathlon to name but a few,
all at either Army, county, national or international levels. He has also gained awards in coaching and officiating and,
after leaving the services, a BEd (Hons) degree. Harry finished his teaching career as an acting head teacher, then took
up indoor rowing at the youthful age of 67 years.
Contents
Section 1 :
Section 2 :
Section 3 :
Physiology
The Need for Exercise ................................................................................................3.02
Your Body ....................................................................................................................3.03
Training Intensity ..........................................................................................................3.06
Training Bands ..............................................................................................................3.09
Physiological Tools ......................................................................................................3.11
Section 4 :
Section 5 :
by Kurt Jensen
......................4.09
Preset Programmes
Programme Guidelines ................................................................................................5.02
Basic Conditioning
..................................................................5.03
..........................................5.05
Section 6 :
Cross-Training
Introduction ..................................................................................................................6.02
Indoor Rowing for Games Players ..............................................................................6.05
Indoor Rowing for Runners
Section 7 :
by Andy Darling......................................................................................6.07
Weight Training
Weight Training - An Introduction ................................................................................7.02
Traditional Weight Training for Rowing ........................................................................7.08
Alternative Weight Training Method for Rowers
by Terry ONeill
....................................7.09
vi
Contents
Core Stability Training
Hour of Pain
Section 8 :
by Ade Roberts..............................................................................7.25
by Terry ONeill
..........................................................................................7.30
by Majorie T Hagerman
..............................................................................................8.02
Section 9 :
Sports Psychology
Psychological Preparation ............................................................................................9.02
Section 10 :
Training Considerations
Ageing and Performance
The Menstrual Cycle
by Harry Welsh
......................................................................10.02
by Kareen Larkin............................................................................10.05
by Kareen Larkin
..................................................................10.10
Section 11 :
Section 12 :
Tests
Baseline Tests ............................................................................................................12.02
Step Test ....................................................................................................................12.03
Appendix
The Performance Monitor (PM2) ......................................................................................ii
The Performance Monitor (PM2+) ..................................................................................vi
The Damper Lever and Drag Factor ................................................................................vii
500m Split Time to Watts Conversion..............................................................................ix
Pace Guide ........................................................................................................................x
Weight Adjustment Factor ..............................................................................................xi
Training Log......................................................................................................................xii
Concept 2 Incentives ......................................................................................................xiii
Personalising your Programme - the Danish Programme ..............................................xvi
Psychological Preparation Sheets ..................................................................................xvii
Glossary
Bibliography/Reading List
Index
vii
viii
Section 1
Section 1 :
Before and After Exercise
Exercise Guidelines ................................................................................1.02
Warm Up..................................................................................................1.04
Cool Down ..............................................................................................1.05
Stretching ................................................................................................1.06
1.01
Section 1
Effective Exercise
The American College of Sports Medicine makes the following recommendations for the quality and
quantity of training for developing and maintaining cardio-respiratory fitness in healthy adults:
The activity should be one that uses large muscle groups, is maintained continuously and is
rhythmical or aerobic in nature.
The duration should be from 20 to 60 minutes, of continuous activity.
Training should be regular; three to five times a week.
The intensity of training should raise the heart rate to 60 to 85% of maximum heart rate (MHR).
Strength training of moderate intensity should be added twice a week.
Safe Exercise
Indoor rowing is a safe and beneficial form of exercise. If you observe a few simple safety procedures, you
can sustain an effective fitness programme with minimal risk. However, before you start, check through
these routine precautions for your safety and comfort:
Personal Well-Being
Its wise to have a health check before starting an exercise programme. You should never exercise
if unwell.
Always warm up, cool down and stretch thoroughly before and after each training session (see
Warm Up, Cool Down, and Stretching in Section 1 : Before and After Exercise).
Its important to warm up the muscles with some light rowing before you start stretching. If required
wear a tracksuit (or equivalent) to help keep the muscles warm.
Take time to develop good technique before increasing training intensity (see Section 2 : Technique
on the Indoor Rower).
When beginning an exercise programme dont overdo it; start slowly and build up gradually.
Drink plenty of water during and after exercise. Dont wait until you are thirsty.
Ensure you train at an appropriate intensity. We recommend you base your training intensity on your
heart rate (see Training Intensity in Section 3 : Physiology).
Keep a training log to help set realistic goals and targets and plan future programmes of work (see
Training Log in Appendix).
1.02
Section 1
1.03
Section 1
Table 1.1
Warm-up/Cool Down Times for Training Sessions
Type of Session
Warm-up
Cool Down
UT2
5-8 mins
5-8 mins
UT1
8-10 mins
8-10 mins
AT
10-12 mins
10-12 mins
TR
12-15 mins
12-15 mins
AN
15-20 mins
15-20 mins
1.04
The cool down, like the warm up, is a very important part of each training session and competition. The
purpose of the cool down is maintaining light, continuous exercise to allow your body to pump oxygen
around the fatigued muscles. This will help to remove the lactic acid that has built up in the muscles during
exercise. A cool down reduces blood pooling in the muscles, which can lead to dizziness, and can also
limit the soreness experienced in the muscles during the days after strenuous exercise. A good cool down
Section 2
Cool Down
Section 1
Section 10
Section 9
Section 8
Section 7
Section 6
Section 5
Section 4
Section 3
1.05
Section 1
Stretching Guidelines
Regular stretching is important in improving flexibility and should be continued regardless of what
stage of a training programme you have reached.
It takes time to make significant progress with stretching exercises. Start by selecting just a few
simple exercises to begin stretching each muscle group. Then, very gradually, increase the number
of stretches and condition the muscles to greater degrees of stretch.
Its important to warm up the muscles with some light rowing before you start stretching. If required
wear a tracksuit (or equivalent) to help keep the muscles warm.
Stretching should be done slowly, with no jerking or bouncing movements. Move into the stretching
position slowly, continuing until a good stretch on the muscles is felt. Never stretch to the point of
pain.
In the warm up, after reaching a good stretch position, hold it for eight to 15 seconds. In the cool
down this can be increased to 45 to 60 seconds. After each stretch release the body slowly from
the position.
The muscle being stretched should be as relaxed as possible. Stretch both sides of the body equally.
Stretching exercises are not meant to be competitive. Do not compare progress with others as overstretching can lead to injury. Just as important, the overly flexible should be excluded from the
stretching programme.
Although the ageing process brings about stiffness and increasing lack of mobility, regular stretching
programmes, especially yoga, can bring about great improvement.
Warm Up Stretching
During the warm up ten to 15 minutes should be found to stretch. These stretches should last eight to 15
seconds in duration and should be focussed on the muscles that will be used during exercise. This will lead to
improved performance and reduce the likelihood of injury.
1.06
Flexibility Training
If you find that your flexibility is not as good as it should be then introducing an extra flexibility session will
help you make good improvements. This session does not need to follow exercise and can be done
anywhere. Ensure that the muscles are warm by either exercising lightly or having a hot bath then stretch,
holding each position for 45 to 60 seconds and repeating each stretch three to five times. This can be
done in front of the TV or whilst reading.
Recommended Reading
More information about stretching can be found in the following books, available from good book shops;
Bob Anderson, Jean Anderson (Illustrator) : Stretching
Shelter Publications, 2000
ISBN: 0936070226
Pavel Tsatsouline, Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension
Dragon Door Publications, 2001
ISBN: 0938045288
Michael J Alter, Sport Stretch
Human Kinetics Europe Ltd, 1998
ISBN: 0880118237
1.07
Section 1
Section 1
1.08
Section 1
Wrist flexors - with the elbow straight, use the left hand
to apply the stretch by drawing the palm away from the
floor, keeping the fingers straight.
1.09
Section 1
1.10
Section 1
Hamstrings - lie flat on the floor, lift the left leg with the
knee bent until the thigh is at a right angle to your body.
Holding around the thigh, gently straighten the leg until
you feel the stretch. The right leg should be bent with
foot flat on the floor.
1.11
Section 1
1.12
Section 2
Section 2 :
Technique on the
Indoor Rower
Technique ................................................................................................2.02
Technical Faults and Solutions................................................................2.08
2.01
Section 2
Technique
The definition of technique is "The skill required for the mastery of a task". Identifying the task is simple
with indoor rowing because the task is to cover a given distance in the shortest time.
This doesnt mean that the people who produce the best times on the rowing machine have the best
technique. Good technique has to account for efficiency measured by the performance when compared to
the potential capacity of the athlete.
So good technique on the Indoor Rower is the ability to convert potential into performance. Developing
good technique is carried out in three phases. The first phase is to develop the motor skills to master the
sequence of movements, this is the cognitive phase of learning. Muscles respond to electrical impulses
from the brain carried via the nervous system. Repeating a movement establishes a strong neurological
pathway, which carries these tiny impulses. Breaking the rowing stroke down into its component parts and
carrying out each segment slowly until it is mastered is the best method of establishing this pathway. This
is followed by joining the segments together, gradually building up to the full stroke cycle.
During the development of motor skills there is no consideration to load; this comes next and is known as
the functional stage. Here the muscles become familiar with the load, range and speed that they are
required to work at and how it relates to other working muscles.
The final phase is the autonomous phase and here the muscles know their role with respect to the
outcome task and movements become automatic.
Often, when people arrive at this stage, they think that this is all the work they need to do on technique.
To some extent this is true in that, like riding a bike, once learned you never forget it. However, knowing
how to ride a bike and winning the Tour de France are not the quite the same thing. Technique and not just
fitness must be continually developed in order to realise your full potential.
You now have to go back to the beginning where we said that technique was converting potential into
performance. As you continue to train your capacity increases and so now the emphasis of technique is to
carry this increase in physical capacity over into faster times. The focus has now changed from the body
position to the output display on the monitor. If it is not what you think it should be then you may need to
go back and look at the movement to find where power is being lost.
Technical development is one of three crucial and interdependent aspects of training that require equal
attention, with the other two being physical and mental development. Failure to exploit any one of these
areas will result in underperformance. The interdependence is that first you have to make the decision and
commitment to train to improve your physical condition. This is the mental area and mental strength is
needed when things get tough and it is easier to quit.
Physical development will require hours of training, sweat and pain. Through technique you produce a
result bringing all three areas together and reward for the effort and commitment.
It is easy to get hung up on the aesthetics of technique. Unlike ice skating, indoor rowing has no prizes for
artistic content. On the other hand, poor technique wont win any prizes either. If youre looking at
technique, keep focussed on the important areas. At the beginning of the stroke the legs come on early
and are driving the handle back. Make sure that the handle moves back at the same time as the seat so
the legs are not just driving the rower back.
2.02
Recommended Reading
Concept 2, Technique Handbook and Video
2.03
Section 2
trunk to supply power. This can go almost unnoticed at low intensity work but is very inefficient. Although
Section 2
when the body touches the thighs). Dont let your knees splay out too far as it is more efficient to pass the
load through the centre of the joint, so keep your legs as parallel as possible.
This is an ideal technique but there will always be variation caused by different body builds and flexibility.
For example, if someone has a very strong upper body and relatively weak legs that person may be better
off using a long body swing and short leg drive to compensate.
I know that my legs are more powerful than my arms and form an important component of the
drive, but I dont think that Im getting all of the power and efficiency from my leg drive that I
should. What can I do to improve this?
There are a couple of exercises you can try. As you come forward think about the weight shifting on the
foot towards the toes and also the compression of the legs, like squeezing down a coil spring. When you
come up onto your toes release the spring. This is to make sure you take the beginning of the stroke with
the legs.
The other exercise is, from the beginning of the stroke, keep the arms straight and just push off of the
footplate moving back a couple of inches but making sure that the handle moves the same distance as the
seat. Gradually increase the leg drive keeping the arms straight all the time, using them as a connection to
the handle only. Do not pull the handle into the body.
When using the Indoor Rower I take the catch with bent arms. This is due to my knees being in the
way and having to reach around them. I have lowered my feet to the bottom setting but still have
the problem. I am 64, which is not tall for a rower. I also have the habit of rowing slumped but,
when I sit up I find I am not drawing the handle in a straight line as the height of the chain is below
my finish point (just below the chest). How can I put this right?
Although you are right to say that 64 is not exceptionally tall for a rower, the key is the ratio of leg to
trunk length, regardless of height. If your legs are really long then at the beginning of the stroke they will
be right up under your chin, even at the bottom setting of the footplate. If you slump, this will further
aggravate the situation. If your elbows are bent out rather than down, your knees can come up between
your arms. Try this; as you come off the finish sit tall and think about lifting your chest and reaching over
your knees. To achieve this straighten the arms, lean slightly forward and allow the knees to come up into
the space between your arms until your chest touches your thighs, keeping the arms straight. Then push
the legs down out of the space and use the upper body in the second half of the stroke.
I find that I am not tiring my legs at all during a row unless rowing above 90% maximum heart rate.
Even at 60% however, I am getting some back problems, I assume because my pull uses too much
back. What am I doing wrong?
At the Finish the contact is mainly on the heels and you will feel the foot straps on the upper side of the
feet. As you swing your weight forward, the contact changes from the heels to the balls of the feet where
you should feel the pressure building as you break your forward momentum, to the point where you drive
your body back. During this period the back, arms and shoulders are used solely to connect the handle to
the footplate where the force is being developed. They are held firm and still so that, as you change the
2.04
2.05
Section 2
back. As the handle passes the knees the legs should be almost flat and then the arms draw the handle
Section 2
THE FINISH
Lean back slightly, legs flat, handle drawn to the
body.
Forearms horizontal.
The Slide
AFTER the arms have fully extended and the body
rocked forward, slide forward maintaining arm and
body position.
THE DRIVE
Full Slide - The Beginning
Shins vertical with body pressed up to the legs.
The arms are straight and relaxed.
The position should feel comfortable.
2.06
THE FINISH
Lean back slightly, legs flat, handle drawn to the
body.
Forearms horizontal.
You are ready to take the next stroke.
2.07
Section 2
Correct technique is essential for efficient rowing and to reduce the risk of injury. Here are some of the most
common errors, with the reasons they are inefficient, and solutions to help you prevent or correct any problems.
Fault
Solution
2.08
Draw the handle into the body. The wrists should be flat
with elbows drawn past the body, forearms horizontal.
Solution
The legs are the most powerful muscles in the body and are used to start the acceleration of the flywheel, which
represents the greatest load. Any movement of the seat should result in a corresponding movement of the handle or the
legs are not being used to the greatest effect.
The legs push away too early, the back is not braced and
so the power is not transferred onto the handle.
The legs begin the drive and the body moves back with
straight arms transferring the leg power onto the handle.
The legs begin the drive and the body levers back with
the arms fully extended and relaxed.
2.09
Section 2
4. Slide shooting
Solution
Section 2
7. Over reaching
Over reaching at the beginning of the stroke places the lower back at maximum flexion. If you then load it up there is a
risk of tissue damage in this area.
2.10
Section 3 :
Section 3
Physiology
The Need for Exercise ............................................................................3.02
Your Body ................................................................................................3.03
Training Intensity ....................................................................................3.06
Training Bands ........................................................................................3.09
Physiological Tools ..................................................................................3.11
3.01
Section 3 : Physiology
The Need for Exercise
The need for exercise is quite simple and stems from the fact that changes in society take place at an
incredible rate whereas the evolution of man is a much slower process. When compared to our
predecessors, modern society requires less physical activity but we are subject to greater stress. Inactivity
and stress form a lethal cocktail that is the major cause of heart disease, high blood pressure and certain
forms of cancer which together account for the majority of deaths in Western society.
Section 3
Stress is not all bad, we need a certain amount to stimulate us into action; too much stress is bad
especially if the stress level cannot be relieved. Stress activates a mechanism in the body releasing
chemicals that allow for a tremendous burst of energy. This is a vital survival mechanism know as "fight or
flight", however, the stressors that trigger this mechanism in modern man often stem from frustration in
traffic jams, train cancellations and computers crashing.
Unlike our predecessors we are unable to run freely or climb the nearest tree to restore the chemical
balance of the body. We have to sit there whilst the chemicals released for action stagnate in our blood
stream causing untold long-term damage.
The body is a truly magnificent machine with a capacity to correct a lot of these problems. Too often
unaware of the consequences, we go until the situation becomes chronic. However, there are some
indicators that all is not well and one of the more obvious signs is when we start to put on weight.
Recent surveys show that over 50% of the population of the UK are overweight and only the USA, with
more than 60%, is in worse shape. Being overweight increases the risk of serious health problems and in
most cases is unnecessary. Excessive weight gain will not happen overnight and a regular exercise routine
along with a sensible diet will keep you in good shape.
In order to maintain a healthy lifestyle we must have an understanding of how our body works, how to
train it to improve its efficiency and how to provide it with the nutrition that it requires.
If you want to know more about how your body works and how each energy system is trained, then read
the rest of this section. If not, then you can go straight to the next section.
3.02
Physiology : Section 3
Your Body
Whatever you are doing, whether you are running a marathon or lying in bed you require energy. If you do
nothing at all, then you only require a very small amount of energy to keep you alive. This is called the
basal metabolic rate (BMR) and is the minimum amount of energy that your body can survive on. Anything
that you do adds to your energy requirements. Any kind of exercise or movement requires energy so it
follows that the body must be able to provide for these energy requirements. This section of the guide will
Section 3
explain how the systems that produce energy in the body work, the fuels that they require and the
systems that supply those fuels and remove the waste products.
3.03
Section 3 : Physiology
How Do the Fuels Get to the Muscles?
There are two body systems responsible for supplying the demand of fuels for the energy systems. These
are the respiratory system and the circulatory or cardiovascular system.
Section 3
the lungs to diffuse into the blood and the carbon dioxide in the blood to diffuse into the lungs to be
exhaled. The oxygenated blood can then be transported around the body through the cardiovascular system.
VO2 Max
When exercising the level that we can work at is normally limited not by the fuel stores in the muscle but
by the maximum amount of oxygen that the body can take in and utilise in any one minute. This is called
the VO2 max. VO2 max is limited by the amount of blood that can be pumped through the lungs and to the
working muscles and by the efficiency of the lungs. The maximum value possible for a persons VO2 max
is capped by their genetic make up but the right training can help you achieve your potential. (A test to
calculate your VO2 max is given in Physiological Tools in Section 3 : Physiology).
3.04
Physiology : Section 3
The Effects of Training on the Body
The effects that training has on the body is dependent on whether the training undertaken is aerobic or
anaerobic so these effects will be explained in two sections.
Aerobic Effects
By following an aerobic training programme for as little as 12 weeks you can make significant
parts of the body that limit your VO2 max. The heart responds to aerobic training like any muscle does to
work: by getting bigger. This is called cardiac hypertrophy and results in an increase in the amount of blood
that can be pumped out in each beat (the stroke volume) and hence an increase in the amount of blood
that can be pumped in one minute (the cardiac output). This change to the heart means that the heart
needs to beat fewer times to move the same amount of blood, therefore your resting heart rate will
decrease. The lungs are also affected by aerobic training. They become more efficient and are able to take
in more air per breath and take more breaths per minute. The final changes that occur due to aerobic
training is that your blood volume increases due to an increase in blood plasma and red blood cell volume
and the muscles become more efficient due to an increase in the ability to transport oxygen within the cell
and to respire (resynthesise ATP).
Anaerobic Effects
The changes that take place in the body due to anaerobic training are limited in number compared to those
that take place due to aerobic training. This is because many of the changes caused by aerobic training are
an improvement in the ability to carry or utilise oxygen. In anaerobic training this system is not required so
the adaptations are limited to four major points;
1. Muscle hypertrophy - the muscles used in high speed activities (the fast twitch muscle fibres) will
increase in size.
2. Enzyme activity increases in the enzymes that are responsible for anaerobic energy production and
recovery from anaerobic activity.
3. Energy stores of the anaerobic energy sources, ATP, phosphocreatine and glycogen increase in size.
4. Lactic tolerance - fast twitch muscle fibres become more tolerant to increased levels of lactic acid.
The changes outlined above show that it is very important to know what changes you wish to take place in
the body before you start training so that you can ensure that you are doing the right sort of training to
promote the improvements that you require.
3.05
Section 3
improvement in your VO2 max. This is possible because you have made some physiological changes to the
Section 3 : Physiology
Training Intensity
With improved knowledge of the energy systems that we use during exercise we can now move away from
the "no pain, no gain" approach to training that has been prevalent, even recently, in some sports training.
Exercise physiology has come a long way in the last fifty years and is now a much more exact science,
capable of providing individuals with training programmes specific to their requirements. This section of the
Training Guide aims to outline how varying the intensity of training can be used to bring about specific
Section 3
improvements in fitness with a much lower risk of illness or injury than the "no pain, no gain" philosophy. For
all but the most experienced elite athletes the best way of monitoring training intensity is by ensuring that
the heart rate is in the correct training zone. In order to do this we must have an understanding of resting
heart rate, maximum heart rate and the difference between them - the heart rate range, the aerobic
threshold and the anaerobic threshold, so that the correct training zones can be calculated.
3.06
Physiology : Section 3
The Aerobic Threshold
Exercise brings about an increase in lactic acid in the blood, which at rest would be around 1mmol. The
aerobic threshold is defined as a blood lactate concentration of 2mmols. This normally occurs at
approximately 60% of maximum heart rate and is the lowest intensity that we regularly train at.
Heart Rate
Deflection in
the curve i.e. AT,
anaerobic threshold
3.07
Section 3
The anaerobic threshold is measured at 4mmols. At this point the lactic acid production is at the maximum
Section 3 : Physiology
Training Heart Rate
Training heart rates are divided into bands. These bands are determined by four key physiological points;
resting heart rate, maximum heart rate, heart rate at aerobic threshold and heart rate at anaerobic
threshold. In an unfit person the anaerobic threshold can occur as low as 50% of maximum heart rate but
in a highly trained athlete this can be as high as 85% of maximum heart rate.
When starting out on a training regime, either from scratch or after several years of no regular exercise,
Section 3
then the simple method of determining your training heart rate can be used. This simply requires you to
subtract your age from a nominal figure of 220, which represents maximum heart rate. You then apply the
relevant percentage referred to in the training programmes to this figure. Any errors in this method will be
on the safe side but as you get fitter you may want to use the heart rate range method.
If you have been exercising regularly you should calculate your maximum heart rate using the test in
Section 10
Section 9
Section 8
Section 7
Section 6
Section 5
Section 4
Physiological Tools in Section 3 : Physiology and then calculate your training bands accordingly.
3.08
Physiology : Section 3
Training Bands
Training heart rates are divided into five bands, determined by the RHR, MHR, aerobic threshold and
anaerobic threshold. The five training bands can be divided into aerobic and anaerobic. The aerobic bands,
utilisation training 2 (UT2) and utilisation training 1 (UT1), rely solely on the aerobic system and form the
foundation of most training programmes. In these bands the main fuels are carbohydrate and fat, the
percentage of each is dependant on the length of the exercise period. The anaerobic bands, anaerobic
with varying input from the anaerobic system. The fuel for these bands is carbohydrate.
The table below illustrates the relationship between the training bands and stroke rate. It describes how
you may feel during the training and the training effect of working within each band.
Table 3.1
Training Bands
Band
Type of Work
%
MHR
Rate
(SPM)
UT2
55-70
18-20
General CV fitness.
UT1
70-80
20-24
Higher level of CV
fitness.
AT
Anaerobic Threshold.
Harder work. On the
aerobic limit. Pushing into
anaerobic area.
24-28
TR
Oxygen Transportation.
Working hard.
Unsustainable for long
periods.
28-32
Developing oxygen
transport to the muscles
under stress. Increasing
cardiac output.
Stressed. Panting.
Sweating freely.
AN
Anaerobic (without
oxygen). Short bursts of
maximum effort. Unsustainable. Burning carbohydrate.
Anaerobic work.
Increasing speed.
Accustoming the body
to work without oxygen.
80-85
85-95
95-100
32+
Notes
SPM = strokes per minute
%MHR = percentage of maximum heart rate
CV = cardiovascular
3.09
Section 3
threshold (AT), oxygen transport (TR), and anaerobic (AN) combine the full output of the aerobic system
Section 3 : Physiology
The different training bands use differing amounts of carbohydrates and fats as their primary source of
fuel. Table 3.2 below gives a rough indication of the fuel usage at different intensities of exercise.
Remember that this is only a rough guide as the percentage of fat versus carbohydrates used during
exercise is dependant on duration and fitness as well as intensity.
Table 3.2
Section 3
Heart Rate
(bpm)
% Carbohydrate
% Fat
Length of time at
required intensity
65-70
130-140
40
60
60-90 mins
70-75
140-150
50
50
30-60 mins
75-80
150-160
65
35
15-30 mins
80-85
160-170
80
20
10-15 mins
85-90
170-180
90
10
4-6 mins
90-95
180-190
95
90 secs-4 mins
100
190-200
100
45-60 secs
Notes
Example 20 year old, MHR = 200
3.10
Physiology : Section 3
Physiological Tools
In order to achieve accurate results the same pre-test protocol should be carried out before the tests each
time you undertake them. This should include:
Being in good health.
Being well rested with no heavy training sessions in the last 48 hours.
Heart Rate
Deflection in
the curve i.e. AT,
anaerobic threshold
3.11
Section 3
Section 3 : Physiology
Finding an Estimate of Your Stroke Volume (ESV)
The following table gives an estimate of stroke volume based on a total blood volume of five litres.
Table 3.3
Section 3
110 Watts
165 Watts
220 Watts
275 Watts
330 Watts
110
162
188
233
258
303
105
155
179
221
245
288
110
148
170
211
234
275
115
141
163
202
224
263
120
131
156
196
215
252
125
130
150
186
206
242
130
125
144
179
198
233
135
120
139
172
191
224
140
116
134
166
184
216
145
112
129
160
178
209
150
108
125
155
172
202
155
105
121
150
166
195
160
102
117
145
161
189
165
98
114
141
156
183
170
96
110
137
151
178
175
93
107
133
147
173
180
90
104
129
143
168
185
88
101
126
139
164
190
86
99
122
136
159
195
83
96
119
132
155
200
81
94
116
129
151
To ascertain your estimated stroke volume from the above table, set the performance monitor to read
watts and connect your heart rate interface. After a warm up, row at a constant watts setting as indicated
in the boxes across the top of the table. Row at this intensity for four minutes.
After a while your heart rate will stabilise for a given workload. Using the column on the left hand side of
the chart select the nearest heart rate to the one you observed in the test. Move across to the right until
you arrive at the column that corresponds to your watts setting and read the stroke volume.
Example - A heart rate of 160 on a setting of 220 watts = ESV of 145ml/beat.
3.12
Physiology : Section 3
Estimation Your VO2 max
The only precise way to determine your VO2 max is through a laboratory test that involves measuring the
difference in oxygen content between inspired and expired air.
However, as a result of gathering data over a number of years a formula has been developed by which you
can approximate your VO2 max. First you need to know your average power in watts for a 2,000m test.
This figure is then multiplied by 14.4 and a constant of 65 added to give VO2 max in millilitres.
For example, 2,000m time = 6:40 therefore, from the table in 500m Split Time to Watts Conversion in
Section 3
3.13
Section 3 : Physiology
Frequently Asked Questions
answered by Terry ONeill
I have been following the Concept 2 website advice for weight management. By taking 41 (my age)
from 220 for my maximum heart rate I get 179 but recently achieved 185 bpm in my hill sprint
training. My resting heart rate is 42 to 44.
Section 3
Using the figure 179 I take 65% to get a work rate of 116 bpm. In order to achieve this I have to row at
rate 28 to 30 instead of the 18 to 20 as recommended in the Training Guide. What am I doing wrong?
Your maximum heart rate will depend on what you are doing. Hill sprints will initiate a much higher
maximum heart rate than indoor rowing. If you want to find your maximum heart rate on the Indoor Rower
refer to the test in Physiological Tools in Section 3 : Physiology.
The percentage of heart rate that you should work at is with respect to your heart rate range. You
determine this by subtracting your resting heart rate from your maximum heart rate. Multiply this by the
percentage you require and add your resting heart rate on again. This will give you an accurate idea of the
correct heart rate for that training zone.
You should not be too concerned about the stroke rate you use to achieve your training zones. This is a
throwback to water rowing before heart rate monitors were common, when rowers controlled the
intensity of training by using stroke rate. It is much more important to achieve the correct heart rate than
the suggested stroke rate.
Why do we need to train in different training bands and why cant you just train as hard as you can
for as long as you can?
When I first took up coaching the national team back in the late 70s we used three training bands. Then
they were called steady state, tempo and interval training. For steady state read UT1, for tempo read
anaerobic threshold. Interval training was based around a series of 500m pieces.
Following a programme based on these three bands the crew I coached in 1980 won the World
Championships and set a world best time that stood for nine years. The athletes in the crew all had full
time jobs and trained four evenings a week and twice on Saturday and Sunday.
It would be a brave coach that suggested turning back the clock to this type of programme to full time
athletes that form the current national team. The nearest thing that I got to it was a couple of years ago
when I helped a local club. The first thing I did was cut the number of sessions per week by removing all
early morning weekday sessions. The reason was that these sessions were not focused because of the
pressure to finish in time for work. The quality of the evening session was poor because the athletes were
not getting enough sleep and arriving for training tired. When I suggested dropping the morning sessions I
could see from the expression on their faces they were thinking Who is this bloke? However, they did
as I asked and went on to win at Henley, which was their aim.
With full time athletes tiredness is not such an issue as they are able to rest between sessions. This is
because they have more time to train so training fills up the time they have available. The rational used is
that the training can be more specific and to achieve this the number of training bands are expanded to
five or in some cases seven.
3.14
Physiology : Section 3
Identifying various bands isnt that different from training as hard as you can for as long as you can. Low
intensity work is carried out over a longer period and if you went off too hard you would not be able to
complete the session. But if you mean why dont you make each session flat out then the answer is you
would only be training at one point on a continuum which ranges from low intensity aerobic work to high
intensity anaerobic work.
The two extremes of training could also be called the endurance end and the strength end of the
continuum. You will find that there will be some strength gains from endurance training and some
We identify bands by blood lactate levels and this is relevant to training programmes for rowing over
2,000m. Blood lactate levels may not be relevant to someone training for a marathon as marathon runners
may not be able to create significant levels of lactate. It is relevant to rowers because there are two
reasons why you will be unable to continue to exercise, one is you will run out of fuel and you can do this
through aerobic work. This will happen to athletes involved in prolonged aerobic activities such as the
ironman triathlon, if they fail to refuel as they go. The other reason is that through high intensity work you
have an accumulation of lactate to a point where it changes the pH of blood from a normal alkaline 6.8 to
an acidic 7.3. In this case calcium, which is the bonding agent in the actomyosin complex (part of the
contractile unit of the muscle), is broken down and muscles can no longer function. This can be clearly
seen in an event like the 400m hurdles where as the runners approach the finish line they appear to be
running in treacle and stop immediately they cross the line. The total event lasts for less than a minute so
there is no way the athlete has run out of fuel.
Lactate accumulation will also be the limiting factor in a 2,000m flat out row. The energy costs are about
400 calories, which in itself is not too high considering that a human has a capacity of around 10,000.
However, this is the maximum consumption over a period of 24 hours and the rate of expenditure for a
2,000m piece is around ten times the sustainable rate which is why it is such a physical challenge.
The main objective of a training programme is to increase the amount of usable energy before the
debilitating effects of lactate accumulation. Therefore you need to know at what training intensity this
occurs (anaerobic threshold).
Because lactate is constantly present in the bloodstream, we also need to establish what amount is there
as a result of the basal metabolism plus normal activity and what level we can expect from exercise that
will bring about the desired training effect (aerobic threshold). These two points have been identified as 4
and 2mmols respectively. Then there are the training bands above the anaerobic threshold, the first at
6mmols and then above. We need to train in these bands to develop a tolerance to lactate and improve
the metabolic resynthisis.
Recommended Reading
McKardle, Katch and Katch, Exercise Physiology: Energy Nutrition and Human Performance
Lippincott Williams and Wilkins, 2001
ISBN: 0781725445
Wilmore and Costill, Physiology of Sport and Exercise
Human Kinetics Europe Ltd, 1999
ISBN: 0736000844
3.15
Section 3
Section 3
Section 3 : Physiology
3.16
Section 4 :
Section 4
Creating a Bespoke
Training Programme
Periodisation of Training..........................................................................4.02
Structuring the Year ................................................................................4.03
Personalising Your Programme - the Danish Programme by Kurt Jensen ....4.09
4.01
Periodisation of Training
Most athletes, and elite athletes especially, start their preparation for a major event many months in
advance (in the case of preparations for the Olympics this can be years in advance). Without breaking
down the training into small manageable chunks they would very quickly become demotivated, and even if
Section 4
they did not, they would not easily be able to tell if they were improving or not. For this reason, training
programmes are divided into small manageable sections called training cycles that can be varied in order to
work different energy systems and to offset the problems of boredom.
There are three different types of training cycle. The macro-cycle is the longest of the cycles and can be up
to a year in length. This is obviously too long a cycle to maintain concentration and improvement so this is
broken down into four to eight week blocks called meso-cycles. This is becoming a more manageable size
but is broken up to even smaller one to two week cycles called micro-cycles.
A stepped or wave approach to the meso-cycles has been found to be more efficient than a linear or
continuous method of training. The wave principle requires that a training load increase is followed by a
decrease to allow adaptation to take place in the body. An example is set out below:
If you have 18 weeks to the competition, then you have one 18 week macro-cycle that can be divided into
3 x 6 week meso-cycles. Your next step is to determine the training aim during each of the meso-cycles.
Depending on your current level of fitness, you may decide to focus on general endurance during the first
meso-cycle. This will mean that the majority of the training during this phase will be long intervals of 20 to
40 minutes low intensity work.
During the second meso-cycle the intensity should increase and the quantity decrease. This means the
work intervals will become shorter, six to ten minutes, and the power output and heart rate will increase.
The third meso-cycle would be more specific race preparation. In the case of a 2,000m race the work
intervals would be focused on part of the race e.g. 4 x 1,000m pieces or 12 x 250m. This meso-cycle
concludes with a period of seven to ten days of tapering.
4.02
Table 4.1
Training Periods & Objectives of a 12 month Training Programme
Preparation
Pre-Competition
Competition
Transition
(27 weeks)
(9 weeks)
(12 weeks)
(4 weeks)
Development of
general physical
capacity,
strength and
cardiovascular
(CV) fitness.
Development of
good technique.
Mentally, athlete
improves
concentration to
maximise
technical
improvement
and build
confidence for
the coming
competition.
Training
becomes more
specific.
Taper Period
(the last seven to ten
days of the
Competition Period)
Intensity and duration
of training is
dramatically reduced
to allow the body to
fully recover from the
intense training of the
Competition Period.
Athlete focuses on race
strategy and pre-race
warm up, keeping the
sessions short. This is also
an opportunity to polish
up technique.
Rest!
Section 4
Athlete
continues to
work on good
technique and
mental
preparation.
Intensity of training
increases which, if
unchecked, can
lead to breakdown
in technique.
Identify weaknesses
and work on them
during low intensity
sessions. This is the
time to develop
tactics and strategy
for competition, as
well as to stabilise
competition
performance.
Stretching and psychological preparation are important components of all training periods
Notes
i. Although the table reads left to right, to periodise your training you must work back from the date of your
main competition.
ii. Transition period: four weeks after the main competition.
iii. Competition period: From the date of the competition you wish to peak at count back 12 weeks (4 x 3 week
cycles). The last seven to ten days of this period will be a taper.
iv. Pre-competition period: Count back a further nine weeks (3 x 3 week cycles).
v. Preparation period: The remaining 27 weeks.
vi. To check how you are progressing, and the effectiveness of your training, you should keep a training log and
do some baseline tests on a regular basis (see Baseline Tests in Section 12 : Tests).
4.03
Table 4.2
Training Periods (weeks)
Preparation
Pre-Competition
Competition
Section 4
10
11
12
13
14
15
16
17
18
19
12
20
12
21
12
22
12
23
12
24
12
25-48
3-27
12
Notes
The last seven to ten days of the competition period will be a taper, however, if you only have
six weeks until competition a shorter taper of three to seven days would be adequate.
4.04
An example of a week of tapering is shown below. This is the last week before a 2,000m race and
assumes that you have trained conscientiously for the event. You should find that you are able to do much
more work than is on the schedule. This is a good sign but do not give into the temptation to do too much.
You are tapering and should be getting rested and ready for your race, not making yourself overtired.
Table 4.3
Tapering Based on Training Sessions per Week
3 sessions
or less
No Taper Needed
4 sessions
1x3TR
2x1.5AN
3x4secsAN
RACE
5 sessions
25UT2
1x3TR
3x1.5AN
45secsAN
RACE
6 sessions
30UT2
1x3TR
2x8UT1
3x1.5AN
45secsAN
RACE
7 sessions
1x15UT1
5AT
1x3TR
20UT2
2x2TR
3x45secsAN
RACE
8 sessions
OFF
1x15UT1
5AT
1x3TR
20UT2
2x2TR
3x45secsAN
RACE
Notes
i. 25UT2 means row for 25 minutes at UT2 heart rate.
ii. 15UT1 means row for 15 minutes at UT1 heart rate.
iii. 5AT means row for five minutes at AT heart rate.
iv. 3TR means row for three minutes at TR heart rate.
v. 2x1.5AN means row for one and a half minutes at AN heart rate, then repeat once fully recovered.
4.05
Section 4
that the total number of hard strokes during the whole of the tapering period should not exceed 300.
Section 4
4.06
Section 4
4.07
Section 4
Preparation
Pre-Competition
Competition
No. of Sess.
UT2
UT1
UT2
UT1
AT
UT2
UT1
AT
TR
AN
Notes
Select the number of sessions you wish to train each week, taking note of the number of sessions required in
each training band.
Table 4.5
Work in Each Training Band
1
Band
Time
Type of Work
Recovery
Example
% MHR
SPM
UT2
60-90 mins
10-20%
55-70
18-20
UT1
30-60 mins
25-50%
70-80
20-24
AT
18-24 mins
50%
80-85
24-28
TR
12-18 mins
100%
85-90
28-32
AN
9-12 mins
100%
90-100
Max
Notes
i. Band: the training band in which the athlete is working.
ii. Time the duration of training within each training band.
iii. Type of Work: the type of work for the training session.
iv. Recovery: the recovery time, expressed as a percentage of the work time.
v. Example: an example of the work.
vi. %MHR: the percentage of maximum heart rate appropriate for the type of work.
vii. SPM: strokes per minute.
4.08
Section 4
160
% of 2,000m all-out
140
120
100
W6
W4
80
60
0
10
20
30
40
50
60
70
80
90
4.09
Power (w)
800
600
Section 4
400
200
0
15
30
45
The average power is the thick line and the maximum and minimum values are also indicated. The graph
below shows the four areas of anaerobic capacity/power, aerobic capacity and aerobic capacity/endurance
and endurance capacity.
600
anaerobic capacity/power
1st Test
2nd Test
Power (w)
500
aerobic capacity
400
300
aerobic capacity/
endurance
endurance capacity
200
0
10
15
20
25
30
35
40
45
50
55
60
4.10
Table 4.6
Level
% of
Max
Stroke
Rate
Time in Range
Heart
Rate
Anaerobic Capacity/Power
110%+
36-46
100%
Aerobic Capacity
90-100%
30-34
95-100%
Aerobic Capacity/Endurance
70-78%
26-28
80-90%
Endurance
60-70%
22-24
60 mins
65-75%
Recovery/Technical Improvement
<60%
<65%
Training Intensity
Section 4
Training Intensities
Notes
Max refers to output for 2,000m piece.
The levels can be represented by a power graph. This shows the power output for each level. The training
time in this level can then be read from the table above.
200
175
150
125
100
75
D
E
50
0
10
20
30
40
50
60
4.11
Section 4
fitness levels. When they do move onto the water, the volume of training increases and this increase plus
the rise in ambient temperature, is all that is needed to bring down the weight of the rowers from a winter
high of +6 kilos.
Lightweights should not reduce their food intake as this leads to negative energy levels where the athlete
is unable to train at a high intensity. Positive energy levels are achieved by having enough fuel to cope with
the demands of the training regime. When you enter negative energy your percentage body fat will
actually increase as a result of reduced food intake. In some cases, additional nutritional advice is needed
to help rowers meet their target weight. Young rowers, those under 21 years, should be actively
discouraged from dieting to make the lightweight limit.
There is no reason why heavyweights and lightweights should not follow the same training regime. The
only exception is in the area of weight training to develop strength. Here the heavyweight has the
advantage of being able to increase muscle mass whereas the lightweight is limited by total body weight
constraints. Beyond a certain strength level however, there is no evidence that more strength results in
improved performance over 2,000m. A number of athletes were tested for strength by fixing the chain on
the Concept 2 Indoor Rower and introducing a strain gauge to the handle. The strength difference in the
athletes tested ranged from 160kg to 280kg, a difference of 80%. However, when they were then asked
to row 2,000m, the rower with the lowest score was able to maintain a power output of 400 watts and
was near to the top of the group.
Although a heavyweight rower has a higher VO2 max in absolute terms, when body weight is taken into
account there is no difference. Aerobic capacity is directly related to VO2 max and so aerobically
heavyweights and lightweights are equal. Rowing is not just an aerobic sport and where the heavyweight
has the advantage is in anaerobic capacity. This means that on the rowing machine, when all other things
are equal, the heavyweight will always beat the lightweight. This is not always the case on the water
where under certain conditions the heavyweights physical advantage is balanced by greater drag on the
hull than that on a lightweight crew.
If asked why Denmark has been successful at lightweight level it would not be because of the training
programme or because of the athletes. The key is to match the right training programme to the right
athlete. This can be difficult for individuals rowing in a crew boat, but can be done during winter training on
the rowing machine.
4.12
We have already found that it is possible to find the anaerobic threshold (W4) - see Physiological Tools in
Section 3 : Physiology. This power output at AT should then be added to the graph at 44 minutes. If your
point for W4 lies above the line and not on it as in the graphs above, this shows that your endurance is not
as good as it could be and should be a point to focus on.
Once you have created your graph you should use it to create a table, replacing the split, power and heart
rates at the different levels with the values from your graph. This will then allow you to train at the correct
intensity for any time stipulated by your training programme. It is however important that, as you get fitter
and stronger, you adjust your graph so that you are always training at the correct level to maximise
improvements.
200
175
150
125
100
75
D
E
50
0
10
20
30
40
50
60
4.13
Section 4
Section 4
Training Intensity
Level
Anaerobic Capacity/Power
Aerobic Capacity
Aerobic Capacity/Endurance
Endurance
Recovery/Technical Improvement
Split
Power (Watts)
Heart Rate
Notes
Complete the table using the information from your graph.
4.14
Section 5 :
Preset Programmes
Programme Guidelines ............................................................................5.02
5.01
Section 5
Section 5
Take care not to overdo it in the early stages and never train when you are ill.
Work within the limits of your MHR (see Training Intensity in Section 3 : Physiology).
Dont become a slave to the programme.
Exercise safely (see Exercise Guidelines in Section 1 : Before and After Exercise).
If you suffer from a bad back or experience back pain when using the rowing machine you should
ensure that you are using the correct technique and limit yourself to doing 20 minutes continuous
rowing at a time before taking a break to stretch. Make sure you include extension stretches like the
Rectus Abdominus stretch shown in Stretching in Section 1 : Before and After Exercise. If your back
pain persists consult your doctor or physiotherapist. If the session in longer than 20 minutes break it
into 20 minute parts. This is not affecting your training as the effect is cumulative.
All of the training set out in the guide refers to use of the Concept 2 Indoor Rower. This does not
mean that all of the sessions should be completed on the rowing machine. In order to maintain
some variety in your training programme we recommend replacing some of the UT2 and UT1
sessions with the same intensity work done either running, cycling, cross-training or swimming.
5.02
5.03
Section 5
steps (i.e. go from one minute to one and half minutes and from two minutes to two and half minutes) if
Row
Rest
UT1
1 @ 75% MHR
30 secs
UT1
2 @ 75% MHR
30 secs
Same as step 1
10-16
UT1
3 @ 75% MHR
30 secs
Same as step 1
15-24
UT1
4 @75% MHR
30-60 secs
16-28
UT1
5 @ 75% MHR
30-60 secs
Same as step 4
20-35
20-30
Section 5
Work Time
Step
UT1
Progressing
to continuous
rowing
Workload
5-8
Notes
Step 1 means row for one minute at up to 75% of your maximum heart rate (MHR), then rest for 30 seconds.
Repeat so that you complete five repetitions altogether. When you feel capable add another repetition until you
can comfortably complete eight repetitions then move to Step 2, and so on. Step 1 represents between five and
eight minutes of exercise.
Table 5.2
Basic Conditioning Programme
Step
Stage 1
Stage 2
Stage 3
Stage 4
5 x 1 UT1 20-24spm
6 x 1 UT1 20-24spm
7 x 1 UT1 20-24spm
8 x 1 UT1 20-24spm
5 x 2 UT1 20-24spm
6 x 2 UT1 20-24spm
7 x 2 UT1 20-24spm
8 x 2 UT1 20-24spm
5 x 3 UT1 20-24spm
6 x 3 UT1 20-24spm
7 x 3 UT1 20-24spm
8 x 3 UT1 20-24spm
4 x 4 UT1 20-24spm
5 x 4 UT1 20-24spm
6 x 4 UT1 20-24spm
7 x 4 UT1 20-24spm
4 x 5 UT1 20-24spm
5 x 5 UT1 20-24spm
6 x 5 UT1 20-24spm
7 x 5 UT1 20-24spm
3 x 10 UT1 20-24spm
2 x 15 UT1 20-24spm
20UT1 20-24spm
Keep adding 2 up to
required total time
Notes
i. Move from one stage to the next only when you feel ready - there are no time restrictions.
ii. 5 x 1UT1 20-24spm means row one minute at UT1 heart rate, at 20 to 24 strokes per minute, take 30
seconds rest then repeat till you have done it five times.
5.04
20 Minute Fitness
The 20 minute fitness programme is based on the periodisation of training (see Periodisation of Training in
Section 1 : Before and After Exercise), training heart rate (see Training Intensity in Section 3 : Physiology)
and the training bands (see Training Bands in Section 3 : Physiology).
The session length, in terms of work, is up to 20 minutes but this does not include time for warm-up, cool
down or stretching. Depending on the amount of rest you require, some sessions may overrun the allotted
20 minutes slightly.
This programme (Table 5.3) has been written for anybody who wishes to train from three to five times per
week. If you train three times a week, follow the programme for sessions 1, 2 and 3. For four sessions
add on Session 4, and for five sessions complete all sessions.
5.05
Section 5
Target Group: People who have a limited amount of time for training.
Section 5
5.06
Light Week
Medium Week
Hard Week
PREPARATION PERIOD
1
1 x 20 UT1 20spm
1 x 20 UT1 22spm
1 x 20 UT1 24spm
2 x 8 UT1 22spm
2 x 8 UT1 23spm
2 x 8 UT1 24spm
1 x 20 UT1 20spm
1 x 20 UT1 22spm
1 x 20 UT1 24spm
2 x 8 UT1 22spm
2 x 8 UT1 23spm
1 x 20 UT1 24spm
1 x 20 UT2 18-20spm
1 x 20 UT2 18-20spm
1 x 20 UT218-20spm
2 x 8 AT 24spm
2 x 8 AT 25spm
2 x 8 AT 26spm
1 x 20 UT1 20spm
1 x 20 UT1 22spm
1 x 20 UT1 24spm
3 x 5 AT 26spm
3 x 5 AT 27spm
3 x 5 AT 28spm
1 x 20 UT1 22spm
1 x 20 UT1 23spm
1 x 20 UT1 24spm
1 x 20 UT2 18-20spm
1 x 20 UT2 18-20spm
1 x 20 UT2 18-20spm
Section 5
DEVELOPMENT PERIOD
CONSOLIDATION PERIOD
1
3 x 4 TR 28spm
3 x 4 TR 28spm
3 x 4 TR 30spm
6 x 1 AN 32spm
6 x 1 AN 34spm
8 x 1 AN 36spm
4 x 2 TR 30spm
5 x 2 TR 32spm
6 x 2 TR 32spm
2 x 8 AT 24spm
2 x 8 AT 26spm
2 x 8 AT 28spm
1 x 20 UT1 20spm
1 x 20 UT1 22spm
1 x 20 UT1 24spm
5.07
Section 5
5.08
Light Week
Medium Week
Hard Week
PREPARATION PERIOD
1
1 x 30 UT1 18spm
1 x 30 UT1 20spm
1 x 30 UT1 22spm
3 x 10 UT1 20spm
3 x 10 UT1 22spm
3 x 10 UT1 24spm
2 x 15 UT1 20spm
2 x 15 UT1 22spm
2 x 15 UT1 24spm
3 x 10 UT1 22spm
3 x 10 UT1 23spm
3 x 10 UT1 24spm
1 x 30 UT2 18spm
1 x 40 UT2 18spm
1 x 40 UT2 20spm
3 x 7 AT 26spm
4 x 7 AT 26spm
4 x 7 AT 28spm
2 x 15 UT1 20spm
2 x 15 UT1 22spm
2 x 15 UT1 24spm
4 x 6 AT 26spm
4 x 6 AT 28spm
5 x 6 AT 28spm
3 x 10 UT1 22spm
3 x 10 UT1 23spm
3 x 10 UT1 24spm
1 x 40 UT2 18spm
1 x 40 UT2 20spm
1 x 40 UT2 20spm
Section 5
DEVELOPMENT PERIOD
CONSOLIDATION PERIOD
1
5 x 3 TR 28spm
6 x 3 TR 28spm
6 x 3 TR 30spm
2 x (6 x 1) AN 32spm
3 x (6 x 45 sec) AN 34spm
3 x (6 x 45 sec) AN 36spm
6 x 2 TR 30spm
2 x (4 x 2) TR 30spm
2 x (4 x 2) TR 32spm
4 x 6 AT 26spm
4 x 6 AT 28spm
5 x 6 AT 28spm
3 x 10 UT1 20spm
3 x 10 UT1 22spm
3 x 10 UT1 24spm
5.09
Section 5
performance gain, it acts as a warning signal of either ill health, over-training or that the training programme
is not suited to the individual. Whatever the answer, this can be addressed immediately rather than
continuing to train, only to be disappointed when performance falls below expectations in competition.
For these reasons a testing procedure should be included in the training programme to fit into the end of
each meso cycle, allowing performance gains to be monitored. This way, the testing does not need to
interrupt on-water training, but will certainly benefit it. Whilst performance on the Indoor Rower does not
directly reflect on-water performance between two people of different technical skill levels, where the skill
level is the same, the athlete with the better 2,000m time on the Indoor Rower will inevitably win.
In this section we offer two different training programmes; the original and the interactive. The original
programme offers a series of pre-set programmes for four, five or six sessions per week. The interactive
offers a bespoke programme taking into account different fitness levels.
The original programme and the interactive programme vary in two ways:
1. The original programme does not take into account current fitness,
2. The interactive programme offers a suggested split for each training zone that can be used for either
of the two programmes and is the best split expected for each training zone based on 2,000m time.
5.10
Light Week
Medium Week
Hard Week
PREPARATION
1
2 x 20 UT1 20spm
2 x 20 UT1 22spm
2 x 20 UT1 24spm
1 x 30 UT1 22spm
1 x 40 UT1 22spm
4 x 10 UT1 24spm
3 x 10 UT1 22spm
3 x 15 UT1 22spm
3 x 20 UT1 22spm
1 x 30 UT1 20spm
1 x 30 UT1 22spm
1 x 30 UT1 24spm
2 x 10 AT 24spm
2 x 10 AT 26spm
2 x 10 AT 28spm
2 x 20 UT1 20spm
2 x 20 UT1 22spm
2 x 20 UT1 24spm
3 x 6 AT 24spm
3 x 6 AT 26spm
3 x 6 AT 28spm
3 x 10 UT1 22spm
3 x 15 UT1 22spm
3 x 20 UT1 22spm
Section 5
PRE-COMPETITION
COMPETITION
1
3 x 4 TR 28spm
3 x 4 TR 30spm
3 x 4 TR 32spm
9 x 1 AN 32spm
9 x 1 AN 33spm
9 x 1 AN 34spm
4 x 6 AT 24spm
4 x 6 AT 26spm
4 x 6 AT 28spm
6 x 2 TR 28spm
6 x 2 TR 30spm
6 x 2 TR 32spm
Notes
i. Always err on the side of caution in any training regime. These training examples are a guide only and are
not appropriate to everyone. You need to use caution and know your own limits when assessing your ability
to cope with training doses. Beginners on a training regime of three or four sessions a week may not be
able to cope with the above.
ii. To determine which training period you should be working in refer to Section 4.2, Tables 4.1 and 4.2.
5.11
Light Week
Medium Week
Hard Week
PREPARATION
1
2 x 20 UT1 20spm
2 x 20 UT1 22spm
2 x 20 UT1 24spm
1 x 30 UT1 22spm
1 x 40 UT1 22spm
4 x 10 UT1 24spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
3 x 10 UT1 22spm
3 x 15 UT1 22spm
3 x 20 UT1 22spm
1 x 30 UT1 20spm
1 x 30 UT1 22spm
1 x 30 UT1 24spm
Section 5
PRE-COMPETITION
1
2 x 10 AT 24spm
2 x 10 AT 26spm
2 x 10 AT 28spm
2 x 20 UT1 20spm
2 x 20 UT1 22spm
2 x 20 UT1 24spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
3 x 6 AT 24spm
3 x 6 AT 26spm
3 x 6 AT 28spm
3 x 10 UT1 22spm
3 x 15 UT1 22spm
3 x 20 UT1 22spm
COMPETITION
1
3 x 4 TR 28spm
3 x 4 TR 30spm
3 x 4 TR 32spm
9 x 1 AN 32spm
9 x 1 AN 33spm
9 x 1 AN 34spm
3 x 10 UT1 20spm
3 x 10 UT1 22spm
3 x 10 UT1 24spm
4 x 6 AT 24spm
4 x 6 AT 26spm
4 x 6 AT 28spm
6 x 2 TR 28spm
6 x 2 TR 30spm
6 x 2 TR 32spm
Notes
i. Always err on the side of caution in any training regime. These training examples are a guide only and are
not appropriate to everyone. You need to use caution and know your own limits when assessing your ability
to cope with training doses. Beginners on a training regime of three or four sessions a week may not be
able to cope with the above.
ii. To determine which training period you should be working in refer to Section 4.2, Tables 4.1 and 4.2.
5.12
Light Week
Medium Week
Hard Week
PREPARATION
1
2 x 20 UT1 20spm
2 x 20 UT1 22spm
2 x 20 UT1 24spm
1 x 30 UT1 22spm
1 x 40 UT1 22spm
4 x 10 UT1 24spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
3 x 10 UT1 22spm
3 x 15 UT1 22spm
3 x 20 UT1 22spm
1 x 60 UT2 20spm
1 x 60 UT2 20spm
1 x 60 UT2 20spm
1 x 30 UT1 20spm
1 x 30 UT1 22spm
1 x 30 UT1 24spm
2 x 10 AT 24spm
2 x 10 AT 26spm
2 x 10 AT 28spm
2 x 20 UT1 20spm
2 x 20 UT1 22spm
2 x 20 UT1 24spm
4 x 6 AT 24spm
4 x 6 AT 26spm
4 x 6 AT 28spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
1 x 60 UT2 18spm
3 x 6 AT 24spm
3 x 6 AT 26spm
3 x 6 AT 28spm
3 x 10 UT1 20spm
3 x 15 UT1 22spm
3 x 20 UT1 22spm
Section 5
PRE-COMPETITION
COMPETITION
1
3 x 4 TR 28spm
3 x 4 TR 30spm
3 x 4 TR 32spm
9 x 1 AN 32spm
9 x 1 AN 33spm
9 x 1 AN 34spm
3 x 10 UT1 20spm
3 x 10 UT1 22spm
3 x 10 UT1 24spm
6 x 1.5 AN 32spm
6 x 1.5 AN 33spm
6 x 1.5 AN 34spm
4 x 6 AT 24spm
4 x 6 AT 26spm
4 x 6 AT 28spm
6 x 2 TR 28spm
6 x 2 TR 30spm
6 x 2 TR 32spm
Notes
i. Always err on the side of caution in any training regime. These training examples are a guide only and are
not appropriate to everyone. You need to use caution and know your own limits when assessing your ability
to cope with training doses. Beginners on a training regime of three or four sessions a week may not be
able to cope with the above.
ii. To determine which training period you should be working in refer to Section 4.2, Tables 4.1 and 4.2.
5.13
Section 5
used either as an alternative to the original 2,000m race training programme set out in the previous section
or simply to help you create your own programme. By starting with the programme that designates the
nearest number of sessions a week to the number that you require you can also use this to give your
training programme some flexibility. If you plan to do eight sessions per week but for some reason you
know you will only be able to do six then you can look at the sessions that would be removed to create a
six session per week programme and only complete those.
The programme below sets out 26 weeks of training. If you have less time to your competition then you
will need to remove some of the weeks. The weeks are removed as follows; 13, 14, 15, 12, 11, 10, 16,
17, 18, 9, 8, 7. For example, to create a 22 week programme you remove the first four weeks from the
list, these are weeks 13, 14, 15 and 12.
5.14
Current
2,000m
Time
Seconds
5:40
5:44
5:48
5:52
5:56
6:00
6:04
6:08
6:12
6:16
6:20
6:24
6:28
6:32
6:36
6:40
6:44
6:48
6:52
6:56
7:00
7:04
7:08
7:12
7:16
7:20
7:24
7:28
7:32
7:36
7:40
7:44
7:48
7:52
7:56
8:00
8:04
8:08
8:12
8:16
8:20
8:24
8:28
8:32
8:36
8:40
8:44
8:48
8:52
8:56
9:00
9:04
9:08
9:12
9:16
9:20
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
Pace
Watts
570
550
532
514
496
480
464
449
435
421
408
395
383
372
358
350
340
330
320
311
302
294
286
278
270
263
256
249
243
236
230
224
219
213
208
203
198
193
188
184
179
175
171
167
163
159
156
152
149
145
142
139
137
134
131
128
20-22
UT2
22-24
UT1
Stroke Rate
26-28
AT
30-34
TR
36-46
AN
1:38.0
1:39.5
1:40.5
1:41.5
1:43.0
1:44.0
1:45.0
1:46.0
1:47.0
1:48.5
1:50.0
1:51.0
1:52.0
1:53.5
1:54.0
1:55.0
1:56.0
1:57.0
1:58.5
2:00.0
2:01.0
2:02.0
2:03.5
2:04.5
2:06.0
2:07.0
2:08.0
2:09.0
2:10.5
2:12.0
2:13.0
2:14.0
2:15.0
2:16.0
2:17.0
2:18.0
2:19.0
2:20.0
2:21.5
2:23.0
2:24.0
2:25.0
2:26.0
2:27.5
2:29.0
2:30.0
2:31.0
2:32.0
2:33.5
2:35.0
2:36.0
2:37.0
2:38.0
2:39.0
2:40.0
2:41.0
1:34.0
1:35.0
1:36.0
1:37.0
1:38.0
1:39.0
1:40.0
1:41.0
1:42.5
1:43.5
1:45.0
1:46.0
1:47.0
1:47.5
1:48.0
1:49.0
1:50.0
1:51.5
1:53.0
1:54.5
1:56.0
1:57.0
1:58.5
2:00.0
2:02.0
2:03.0
2:04.5
2:05.0
2:06.0
2:07.5
2:09.0
2:10.0
2:11.0
2:12.0
2:13.0
2:14.0
2:15.0
2:16.0
2:17.0
2:18.0
2:19.0
2:20.0
2:21.0
2:22.0
2:23.0
2:24.0
2:25.0
2:26.5
2:28.0
2:29.5
2:31.0
2:31.5
2:32.0
2:32.5
2:33.0
2:33.5
1:35.0
1:35.0
1:35.0
1:35.0
1:35.0
1:35.0
1:36.0
1:37.0
1:37.5
1:38.0
1:39.0
1:40.0
1:41.0
1:42.5
1:43.5
1:45.0
1:46.0
1:47.5
1:48.5
1:50.0
1:51.0
1:52.0
1:53.0
1:54.0
1:55.0
1:56.0
1:57.0
1:58.0
1:59.0
2:00.0
2:01.0
2:02.0
2:03.0
2:04.0
2:05.0
2:07.0
2:08.0
2:09.0
2:10.0
2:11.0
2:12.0
2:13.0
2:14.0
2:15.0
2:16.0
2:17.0
2:18.5
2:20.0
2:21.5
2:23.0
2:25.0
2:25.5
2:27.5
2:28.0
2:28.5
2:29.0
1:25.0
1:26.0
1:27.0
1:28.0
1:29.0
1:30.0
1:31.0
1:32.0
1:33.0
1:34.0
1:35.0
1:36.0
1:37.0
1:38.0
1:39.0
1:40.0
1:41.0
1:42.0
1:43.0
1:44.0
1:45.0
1:46.0
1:47.0
1:48.0
1:49.0
1:50.0
1:51.0
1:52.0
1:53.0
1:54.0
1:55.0
1:56.0
1:57.0
1:58.0
1:59.0
2:00.0
2:01.0
2:02.0
2:03.0
2:04.0
2:05.0
2:06.0
2:07.0
2:08.0
2:09.0
2:10.0
2:11.0
2:12.0
2:13.0
2:14.0
2:15.0
2:16.0
2:17.0
2:18.0
2:19.0
2:20.0
1:22.0
1:23.0
1:24.0
1:25.0
1:26.0
1:27.0
1:28.0
1:29.0
1:30.0
1:31.0
1:32.0
1:33.5
1:35.0
1:36.0
1:37.0
1:38.0
1:38.5
1:39.0
1:40.0
1:41.0
1:42.0
1:43.5
1:44.0
1:45.0
1:46.0
1:47.0
1:48.5
1:49.0
1:49.5
1:50.0
1:51.0
1:52.5
1:54.0
1:55.0
1:56.0
1:57.0
1:58.0
1:59.0
1:59.5
2:00.0
2:01.0
2:02.0
2:03.0
2:04.0
2:05.0
2:06.0
2:07.0
2:08.0
2:10.0
2:11.5
2:13.0
2:13.5
2:14.0
2:14.5
2:15.0
2:15.5
Section 5
5.15
Trained regularly six to eight sessions per week for at least three years
Section 5
1L
45UT2
2x15UT1
55UT2
2x18UT1
68UT2
3x15UT1
55UT2
2x15UT1
2M
65UT2
2x21UT1
72UT2
3x16UT1
80UT2
4x13UT1
72UT2
3x12UT1
3H
76UT2
3x17UT1
85UT2
3x19UT1
90UT2
3x20UT1
85UT2
2x25UT1
4L
45UT2
2x15UT1
2x6AT
3x12UT1
2x7AT
3x15UT1
2x10AT
3x12UT2
5M
65UT2
2x24UT1
4x5AT
3x16UT1
3x8AT
3x18UT1
2x12AT
3x16UT1
6H
76UT2
2x25UT1
3x7AT
3x19UT1
3x10AT
5x12UT1
3x8AT
3x18UT1
7L
45UT2
2x15UT1
2x8AT
3x12UT1
2x10AT
3x15UT1
2x9AT
2x3TR
8M
65UT2
3x14UT1
2x9AT
75UT2
2x8 AT
4x14UT1
2x7AT
3x4TR
9H
76UT2
3x17UT1
3x7AT
90UT2
4x5TR
4X15UT1
3x8AT
4x4TR
10 L
45UT2
2x15UT1
2x8AT
60UT2
4x2TR
3x12UT1
2x9AT
3x3TR
11 M
65UT2
3x15UT1
2x10AT
75UT2
4x3TR
3x15UT1
2x10AT
4x3TR
12 H
75UT2
4x15UT1
3x8AT
90UT2
4x4TR
4x12UT1
3x10AT
5x4TR
13 L
45UT2
2X15UT1
2x8AT
60UT2
3x1AN
3x15UT1
2x8AT
4x2TR
14 M
65UT2
3X15UT1
2x10AT
75UT2
4x1.5AN
4x12UT1
3x7AT
6x2TR
15 H
75UT2
5x12UT1
3x10AT
90UT2
6x1AN
5x12UT1
3x10AT
6x4TR
16 L
45UT2
2X15UT1
2x9AT
60UT2
8x45sAN
4x14UT1
2x10AT
5x2TR
17 M
65UT2
3X15UT1
3x10AT
75UT2
6x1.5AN
3x12UT1
3x8AT
6x3TR
18 H
75UT2
4x15UT1
4x8AT
90UT2
8x1AN
2x15UT1
4x9AT
7x4TR
19 L
45UT2
2X15UT1
2x10AT
60UT2
4x1.5AN
3x12UT1
3x8AT
6x2TR
20 M
65UT2
3X15UT1
3x12AT
75UT2
6x1AN
3x15UT1
3x10AT
7x3TR
21 H
75UT2
5x12UT1
5x8AT
90UT2
8x45sAN
5x12UT1
4x10AT
8X4TR
22 L
45UT2
2x15UT1
2x10AT
60UT2
8x1.5AN
3x12UT1
2x7AT
4x2TR
23 M
65UT2
3x15UT1
3x8AT
75UT2
10x45sAN
3x15UT1
3x7AT
4x3TR
24 H
76UT2
4x15UT1
4x8AT
90UT2
2(6x1)AN
4x15UT1
2x10AT
4x4TR
25 T
50UT2
2x12UT1
6 AT
40UT2
2x1.5AN
2x15UT1
4TR
2x12UT1
26 T
OFF
1x15UT1
5AT
1x3TR
20UT2
2x2TR
3x45sAN
RACE
Notes:
i. The sessions in bold can be replaced by a 2,000m test to measure progress.
ii. Remove the light grey column to give seven sessions per week and move the tests to column 2.
iii. Remove the dark grey column to give six sessions per week.
5.16
Week
1L
30UT2
2x12.5UT1
36UT2
2x15UT1
45UT2
3x12UT1
2M
42UT2
3x11UT1
48UT2
2x20UT1
54UT2
3x15UT1
3H
51UT2
3x14UT1
57UT2
4x12UT1
60UT2
5x10UT1
4L
2x12UT1
10AT
2x12UT1
12AT
2x15UT1
2x8AT
5M
3x11UT1
2x9AT
3x13UT1
2x8AT
4x11UT1
2x10AT
6H
3x14UT1
2x10AT
4x12UT1
2x10AT
5x10UT1
3x7AT
7L
50UT2
12AT
3x10UT1
12AT
3x12UT1
2x8AT
8M
2X15UT1
2x8AT
3x15UT1
3x3TR
3x13UT1
2x10AT
9H
3X15UT1
2x9AT
5x10UT1
5x2TR
3x14UT1
3x7AT
10 L
57UT2
2x12UT1
2x13UT1
2x4TR
3x10UT1
2x8AT
11 M
3x11UT1
2x10AT
4x11UT1
2x6TR
4x10UT1
2x9AT
12 H
4X11UT1
4x4TR
3x17UT1
3x6TR
5x10UT1
2x10AT
13 L
60UT2
3x3TR
3x12UT1
2x5TR
3x13UT1
2x8AT
14 M
3x12UT1
4x1.5AN
3x15UT1
4x3TR
3x14UT1
2x9AT
15 H
4x12UT1
6x1AN
4x12UT1
5x3TR
3x15UT1
2x10AT
16 L
60UT2
8x45s AN
2x15UT1
5x2TR
3x14UT1
2x15AT
17 M
2x18UT1
6x1.5AN
3x15UT1
6x2TR
3x15UT1
3x8AT
18 H
3x17UT1
8x1AN
3x17UT1
8x2TR
3x16UT1
3x10AT
19 L
60UT2
8x1.5AN
2x12UT1
4x3TR
3x15UT1
2x9AT
20 M
3x15UT1
10x45sAN
2x15UT1
5x3TR
3x16UT1
3x8AT
21 H
3X17UT1
2(6x1)AN
2x18UT1
4x5TR
3x17UT1
3x10AT
22 L
60UT2
4x1.5AN
2x13UT1
3x3TR
3x10UT1
4x8AT
23 M
2x20UT1
6x1AN
3x13UT1
4x3TR
2X16UT1
2x12AT
24 H
3x15UT1
8x45s AN
4x13UT1
4x4TR
2x18UT1
3x12AT
25 T
50UT2
3x1AN
2X10UT1
2x3TR
2x9UT1
1x10AT
26 T
30UT2
1x3TR
2x8UT1
3x1.5AN
3x45sAN
RACE
Section 5
Notes:
i. The sessions in bold can be replaced by a 2,000m test to measure progress.
ii. Remove the light grey column to give five sessions per week and move the tests to column 2.
iii. Remove the dark grey column to give four sessions per week.
5.17
Taken part in exercise at least three sessions per week for the past 12 months.
Section 5
1L
38UT2
1x20UT1
2x12UT1
2x15UT1
2x10UT1
2M
40UT2
2x14UT1
2x16UT1
2x18UT1
2x15UT1
3H
45UT2
2x17UT1
2x19UT1
4x10UT1
2x18UT1
4L
30UT2
2x7AT
2x10UT1
2x7AT
2x12UT1
5M
45UT2
2x8AT
2x14UT1
2x8AT
2x16UT1
6H
50UT2
2x9AT
3x13UT1
3x7AT
3x15UT1
7L
30UT2
2x7AT
2x12UT1
2x7AT
3x12UT1
8M
2x14UT1
2x8AT
4x2TR
2x7AT
2x4TR
9H
3x13UT1
2x9AT
2x3TR
2x9AT
6x2TR
10 L
20UT1
2x8AT
2x2TR
2x7AT
3x2TR
11M
2x12UT1
2x10AT
4x2TR
2x7AT
2x4TR
12 H
3x12UT1
3x7AT
5x2TR
2x9AT
3x3TR
13 L
40UT2
2x9AT
2x2TR
2x8AT
3x2TR
14 M
2x16UT1
3x7AT
4x2TR
2x8AT
2x4TR
15 H
2x18UT1
4x6AT
5x2TR
2x10AT
3x3TR
16 L
50UT2
2x10AT
2x3TR
2x12AT
2x4TR
17M
3x12UT1
3x8AT
3x3TR
3x8AT
3x4TR
18 H
2x20UT1
4x1.5AN
4x3TR
3x10AT
4x4TR
19 L
50UT2
10x1AN
2x4TR
2x12AT
2x3TR
20 M
3x13UT1
5x1AN
3x4TR
2x15AT
3x3TR
21 H
3x14UT1
8x45sAN
4x4TR
3x13AT
4x3TR
22 L
50UT2
6x1.5AN
4x2TR
3x8AT
2x5TR
23 M
2x16UT1
6x1AN
3x3TR
3x10AT
3x5TR
24 H
2x18UT1
8x45sAN
4x3TR
3x12AT
3x6TR
25 L
2x15UT1
6x1.5AN
2x5TR
2x8AT
4x2TR
26
25UT2
1x3TR
3x1.5AN
3x45s AN
RACE
Notes:
i. The sessions in bold can be replaced by a 2,000m test to measure progress.
ii. Remove the grey column to give four sessions per week.
5.18
WEEK
1L
30UT2
1x18UT1
2x11UT1
1x18UT1
2M
2x10UT1
2x12UT1
13+14UT1
20UT1
3H
2x13UT1
2x14UT1
3x10UT1
2x15UT1
4L
40UT2
2x7AT
1x18UT1
1x8AT
5M
20UT1
2x8AT
2x10UT1
10AT
6H
2x15UT1
2x7AT
2x14UT1
2x8AT
7L
30UT2
10AT
1x18UT1
10AT
8M
2x13UT1
4x2TR
25UT1
2x8AT
9H
3X8AT
2x15UT1
6x2TR
30UT1
10 L
40UT2
2x2TR
2x12UT1
2x8AT
11 M
4x2TR
4x20UT1
2x10AT
2x14UT1
12 H
3x8AT
5x2TR
2x15UT1
3x3TR
13 L
40UT2
15AT
2x12UT1
3x2TR
14 M
3x7AT
20UT1
2x4TR
2x12UT1
15 H
3x10AT
2x15UT1
3x3TR
2x15UT1
16 L
30UT2
4x2TR
2x12UT1
2x8AT
17 M
4x2TR
20UT1
4x1.5AN
2x10AT
18 H
2x15UT1
3x8AT
10x1AN
2x15UT1
19 L
40UT2
5x1AN
2x12UT1
2x8AT
20 M
20UT1
2x10AT
8x45sAN
3x3TR
21 H
2x15UT1
4x4TR
6x1.5AN
3x8AT
22 L
40UT2
2x10AT
6x1AN
2x12UT2
23 M
6x2 TR
2x15 UT1
8x45sAN
3x7AT
24 H
30UT1
6x2TR
6x1.5AN
3x8AT
25 R
30UT2
2x3TR
2x12UT2
2x8AT
26 R
1x3TR
2x1.5AN
3x45s AN
RACE
Section 5
Notes:
i. The sessions in bold can be replaced by a 2,000m test to measure progress.
ii. Remove the grey column to give three sessions per week.
5.19
Section 5
1L
10UT2
12UT2
15UT2
2M
14UT2
16UT2
18UT2
3H
17UT2
19UT2
20UT2
4L
10UT1
25UT2
30UT2
5M
12UT1
18UT1
8AT
6H
30UT2
2x10UT1
2x7AT
7L
15UT1
20UT2
7AT
8M
18UT1
25UT2
9AT
9H
4x2TR
30UT2
2X12UT1
10 L
2x2TR
15UT1
20UT2
1 1M
4x2TR
18UT1
25UT2
12 H
6x2TR
2X12UT1
30UT2
13 L
2x3TR
2x10UT1
2x7AT
14 M
4x2TR
16UT1
25UT2
15 H
2x4TR
2x12UT1
3x7AT
16 L
6x2TR
2x8UT1
20UT2
17 M
2x9AT
18UT1
30UT2
18 H
2x10AT
3x2TR
20UT1
19 L
4x1.5AN
2x12UT1
2x8AT
20 M
3x2TR
25UT1
2x9AT
21 H
2x4TR
30UT2
2x10AT
22 L
2x4TR
15UT1
2x7AT
23 M
30UT2
18UT1
2x9AT
24 H
3x2TR
30UT2
2x12UT1
25 T
5x2TR
6x1.5AN
3x3TR
26 T
2x1.5AN
3x45s AN
RACE
Note:
The sessions in bold can be replaced by a 2,000m test to measure progress.
5.20
Training Pace
Section 5
The following marathon training plans make use of these training paces:
Expected pace for 5,000m.
Expected pace for 10,000m.
Expected pace for half marathon.
Expected pace for marathon.
If you have not established a time for all of these distances then the following is suggested. Take your
500m pace for 5,000m and your 500m pace for 10,000m and calculate the difference. (If you dont have a
best time for these distances then row a set piece for both distances at some stage during the first mesocycle to give you some meaningful figures to work from).
Add the difference between your 500m paces at 5,000m and 10,000m to your 500m pace for 10,000m to
give you an approximation of your likely 500m pace for the half marathon. Add twice this difference to your
likely 500m pace for the half marathon pace to give you your likely per 500m pace for the full marathon.
For example, if your 500m pace for 5,000m and 10,000m are 1:51 and 1:53 respectively, then the
difference is two seconds. Your predicted half marathon 500m pace will be 1:55 and your predicted
marathon 500m pace will be 1:59.
You will notice that these predictions vary significantly from those predicted in Table 5.14. The truth is that
the times in the training plans err on the side of caution and are based on data from marathons completed
on foot rather than the Indoor Rower, as it was compiled at a time when very little Indoor Rower based
data was available. Its now becoming increasingly clear that the percentage drop off in pace as you move
through the distances on the Indoor Rower is significantly less than the drop off when running due to the
less stressful nature of indoor rowing. However, it should be noted that the above formula is for guidance
only and, for example, a power based athletes performance is likely to drop off more rapidly than implied
as the distance increases, whereas an endurance based athlete might be able to beat the above drop offs.
As you work through the programme, the times that you find yourself completing the long weekly row in
will give you a feel for how accurate your original estimate is and you can adjust accordingly.
5.21
Section 5
you feel "too" comfortable at the end of a long row, next time you row that distance try a slightly faster pace.
5.22
Predicted Marathon
Time
500m Pace
Time
500m Pace
Time
500m Pace
Time
1:30.0
15:00.0
1:34.0
31:20.0
1:40.0
1:10:19.4
1:46.0
2:29:05.3
1:32.0
15:20.0
1:36.0
32:00.0
1:42.0
1:11:43.8
1:48.0
2:31:54.1
1:34.0
15:40.0
1:38.0
32:40.0
1:45.0
1:13:50.4
1:51.0
2:36:07.3
1:36.0
16:00.0
1:40.0
33:20.0
1:47.0
1:15:14.8
1:53.0
2:38:56.1
1:38.0
16:20.0
1:42.0
34:00.0
1:49.0
1:16:39.1
1:56.0
2:43:09.2
1:40.0
16:40.0
1:44.0
34:40.0
1:51.0
1:18:03.5
1:58.0
2:45:58.0
1:42.0
17:00.0
1:46.0
35:20.0
1:54.0
1:20:10.1
2:00.0
2:48:46.8
1:44.0
17:20.0
1:49.0
36:20.0
1:56.0
1:21:34.5
2:03.0
2:53:00.0
1:46.0
17:40.0
1:51.0
37:00.0
1:58.0
1:22:58.9
2:05.0
2:55:48.8
1:48.0
18:00.0
1:53.0
37:40.0
2:00.0
1:24:23.3
2:07.0
2:58:37.5
1:50.0
18:20.0
1:55.0
38:20.0
2:02.0
1:25:47.7
2:10.0
3:02:50.7
1:52.0
18:40.0
1:57.0
39:00.0
2:05.0
1:27:54.2
2:12.0
3:05:39.5
1:54.0
19:00.0
1:59.0
39:40.0
2:07.0
1:29:18.6
2:14.0
3:08:28.3
1:56.0
19:20.0
2:01.0
40:20.0
2:09.0
1:30:43.0
2:17.0
3:12:41.4
1:58.0
19:40.0
2:03.0
41:00.0
2:11.0
1:32:07.4
2:19.0
3:15:30.2
2:00.0
20:00.0
2:05.0
41:40.0
2:14.0
1:34:14.0
2:21.0
3:18:19.0
2:02.0
20:20.0
2:07.0
42:20.0
2:16.0
1:35:38.4
2:24.0
3:22:32.2
2:04.0
20:40.0
2:09.0
43:00.0
2:18.0
1:37:02.8
2:26.0
3:25:20.9
2:06.0
21:00.0
2:11.0
43:40.0
2:20.0
1:38:27.2
2:28.0
3:28:09.7
2:08.0
21:20.0
2:14.0
44:40.0
2:22.0
1:39:51.5
2:31.0
3:32:22.9
2:10.0
21:40.0
2:16.0
45:20.0
2:25.0
1:41:58.1
2:33.0
3:35:11.7
2:12.0
22:00.0
2:18.0
46:00.0
2:27.0
1:43:22.5
2:36.0
3:39:24.8
2:14.0
22:20.0
2:20.0
46:40.0
2:29.0
1:44:46.9
2:38.0
3:42:13.6
2:16.0
22:40.0
2:22.0
47:20.0
2:31.0
1:46:11.3
2:40.0
3:45:02.4
2:18.0
23:00.0
2:24.0
48:00.0
2:34.0
1:48:17.9
2:43.0
3:49:15.6
2:20.0
23:20.0
2:26.0
48:40.0
2:36.0
1:49:42.3
2:45.0
3:52:04.3
2:22.0
23:40.0
2:28.0
49:20.0
2:38.0
1:51:06.7
2:47.0
3:54:53.1
2:24.0
24:00.0
2:30.0
50:00.0
2:40.0
1:52:31.0
2:50.0
3:59:06.3
2:26.0
24:20.0
2:32.0
50:40.0
2:42.0
1:53:55.4
2:52.0
4:01:55.1
2:28.0
24:40.0
2:34.0
51:20.0
2:45.0
1:56:02.0
2:54.0
4:04:43.9
2:30.0
25:00.0
2:36.0
52:00.0
2:47.0
1:57:26.4
2:57.0
4:08:57.0
2:32.0
25:20.0
2:39.0
53:00.0
2:49.0
1:58:50.8
2:59.0
4:11:45.8
2:34.0
25:40.0
2:41.0
53:40.0
2:51.0
2:00:15.2
3:01.0
4:14:34.6
2:36.0
26:00.0
2:43.0
54:20.0
2:54.0
2:02:21.8
3:04.0
4:18:47.8
2:38.0
26:20.0
2:45.0
55:00.0
2:56.0
2:03:46.1
3:06.0
4:21:36.5
2:40.0
26:40.0
2:47.0
55:40.0
2:58.0
2:05:10.5
3:08.0
4:24:25.3
2:42.0
27:00.0
2:49.0
56:20.0
3:00.0
2:06:34.9
3:11.0
4:28:38.5
2:44.0
27:20.0
2:51.0
57:00.0
3:02.0
2:07:59.3
3:13.0
4:31:27.3
2:46.0
27:40.0
2:53.0
57:40.0
3:05.0
2:10:05.9
3:16.0
4:35:40.4
2:48.0
28:00.0
2:55.0
58:20.0
3:07.0
2:11:30.3
3:18.0
4:38:29.2
2:50.0
28:20.0
2:57.0
59:00.0
3:09.0
2:12:54.7
3:20.0
4:41:18.0
2:52.0
28:40.0
2:59.0
59:40.0
3:11.0
2:14:19.1
3:23.0
4:45:31.2
2:54.0
29:00.0
3:01.0
00:20.0
3:14.0
2:16:25.6
3:25.0
4:48:19.9
2:56.0
29:20.0
3:04.0
01:20.0
3:16.0
2:17:50.0
3:27.0
4:51:08.7
2:58.0
29:40.0
3:06.0
02:00.0
3:18.0
2:19:14.4
3:30.0
4:55:21.9
3:00.0
30:00.0
3:08.0
02:40.0
3:20.0
2:20:38.8
3:32.0
4:58:10.7
Section 5
5,000m
500m Pace
5.23
Section 5
impact activity such as indoor rowing. These training plans are built so as to:
Exercise and improve the different energy systems utilised when rowing long distances (see Your
Body in Section 3 : Physiology).
Progressively increase the training load (overall kilometres being rowed) over a period of time.
Prepare your body (and mind) for rowing long distances.
With these points in mind the training plans build progressively to a weekly total of 110,000m and
80,000m respectively.
5.24
80,000m
Week 2
Week 3
Week 4
Week 1
Week 2
Week 3
Week 4
Cycle 1
40,000m
45,000m
50,000m
35,000m
30,000m
33,000m
36,000m
25,000m
Cycle 2
50,000m
55,000m
60,000m
45,000m
36,000m
40,000m
36,000m
30,000m
Cycle 3
60,000m
67,500m
75,000m
55,000m
45,000m
50,000m
45,000m
40,000m
Cycle 4
75,000m
82,500m
95,000m
70,000m
55,000m
60,000m
55,000m
50,000m
Cycle 5
95,000m
100,000m
105,000m
85,000m
65,000m
70,000m
65,000m
60,000m
Cycle 6
105,000m
110,000m
95,000m
80,000m
75,000m
80,000m
75,000m
60,000m
65,000m
40,000m
50,000m
30,000m
70,000m
TAPER
Section 5
Week 1
Table 5.16
Marathon Training Programme Structure
Weeks
1-4
Weeks
5-8
Weeks
9-12
Weeks
13-16
Weeks
17-20
Weeks
21-24
Weeks
25/26
General Endurance
(Preparation)
VO2 Max
Strength
Lactate Threshold
Power
5.25
Section 5
These plans can either be used as is, or as a model for constructing your own plan based on your specific
needs and aspirations. When using these plans you will, as a minimum, need to decide when to have rest
days. These dont need to be the same day(s) each week and can be used to best fit your training plan into
a week around other commitments. Beyond this, many variations are possible.
The "long row" in each weeks schedule is intended to be aligned with the weekend (say Sunday) because
this is frequently the day when there is most free time. But for some people this will not be the case. You
may want to reschedule the daily sessions within a week so that the long sessions can be tackled on the
days that you have most time available. In general, when shuffling sessions try to alternate long sessions
with short sessions, and try to alternate types of training.
There is nothing sacred about the four week meso-cycle. Three week and five week cycles are also often
used. Which works best depends on a number of factors, for example, how hard the "hard weeks" are.
One of the reasons for choosing a four week cycle is that this is the unit of time chosen for focusing
training at different energy systems. However, it may be convenient if certain weeks aligned with the easy
weeks in the plan. For example, if you are going away on holiday for a week it may be sensible to
schedule this as an easy week. Christmas week falls on week 11 of the plans as shown Table 5.17. By
making weeks nine to 11 a three week cycle, and weeks 12 to 16 a five week cycle you can force
Christmas week to be an easy week.
5.26
Section 5
With all of the sessions the actual distance travelled will vary from person to person and will need to be
worked into an individuals training plan if they want to hit the distance targets exactly for that week by
increasing/decreasing as appropriate one of the subsequent training sessions.
5.27
Section 5
Week
Monday
Sunday
Oct 15th
Oct 21st
cycle 1
Oct 22nd
Oct 28th
cycle 1
Oct 29th
Nov 4th
cycle 1
Nov 5th
Nov 11th
easy
Nov 12th
Nov 18th
cycle 2
Nov 19th
Nov 25th
cycle 2
Nov 26th
Dec 2nd
cycle 2
Dec 3rd
Dec 9th
easy
Dec 10th
Dec 18th
cycle 3
10
Dec 17th
Dec 23rd
cycle 3
11*
Dec 24th
Dec 30th
cycle 3
12
Dec 31st
Jan 6th
easy
13
Jan 7th
Jan 13th
cycle 4
14
Jan 14th
Jan 20th
cycle 4
15
Jan 21st
Jan 27th
cycle 4
16
Jan 28th
Feb 3rd
easy
17
Feb 4th
Feb 10th
cycle 5
18
Feb 11th
Feb 17th
cycle 5
19
Feb 18th
Feb 24th
cycle 5
20
Feb 25th
Mar 3rd
easy
21
Mar 4th
Mar 10th
cycle 6
22
Mar 11th
Mar 17th
cycle 6
23
Mar 18th
Mar 24th
cycle 6
24
Mar 25th
Mar 31st
easy
25
Apr 1st
Apr 7th
taper
26
Apr 8th
Apr 14th
taper
Note
These dates are taken from a six month marathon training plan
terminating on the day of the London Marathon and the National Indoor
Rowing Marathon Day.
* Christmas week.
5.28
Strength
i. 1 x (10 x 10) means row ten strokes flat out, recover by rowing lightly until heart rate is below 75% of MHR, and repeat
ten times.
ii. 2 x (6 x 10) means row ten strokes flat out, recover by rowing lightly until heart rate is below 75% of MHR and repeat
six times. Then row lightly for five to ten minutes and repeat the whole set.
Section 5
VO2 Max
i. 3 x Alternate (5 @ 5kP/8 @ MP) means row for 5 minutes at 5,000m pace followed by eight minutes at your predicted
marathon pace and repeat three times.
ii. 3 x Alternate (1,500m @ 5kP/2,000m @ MP) means row 1,500m at 5,000m pace followed by 2,000m at your predicted
marathon pace and repeat three times.
Power
i. 2 x (6 x 1/2) @ 30spm means row hard for one minute at 30 strokes per minute, then row lightly for two minutes and
repeat this six times. Take a break (five to ten minutes of light rowing) and repeat the whole set.
ii. 8 x 90 sec/3 @ 34spm means row hard for 90 seconds at 34 strokes per minute, then row lightly for three minutes and
repeat this eight times.
iii. 4 x 3/5 @ 30spm means row hard for three minutes at 30 strokes per minute, then row lightly for five minutes and repeat
this four times.
Taper
i. 20 @ MP & (2 x 3/5) @ 32spm means row 20 minutes at your predicted marathon pace. Then complete your session
with two hard three minute rows at 32 strokes per minute with five minutes light rowing in between.
ii. (5 x 5/5) @ 10kP means row five minutes at 10,000m pace followed by five minutes light rowing. Keep alternating until
you have completed five sets.
iii. 30 @ HMP & (6 x 1/2) @ 36spm means row for 30 minutes at half marathon pace. Then complete your session with six
hard one minute rows at 36 strokes per minute with two minutes light rowing between each one minute row.
5.29
Section 5
Cycle 1
Week 1
Distance
Type
Day 1
7,500m
GE
7,500m @ MP
SS
Day 2
5,000m
GE
5,000m @ MP
SS
Day 3
7,500m
GE
7,500m @ MP
SS
Day 4
5,000m
GE
5,000m @ MP
SS
Day 5
5,000m
GE
5,000m @ MP
SS
Day 6
10,000m
GE
10,000m @ MP
SS
Totals
40,000m
Targets
40,000m
Week 2
Distance
Type
Day 1
7,500m
GE
7,500m @ MP
SS
Day 2
5,000m
GE
5,000m @ MP
SS
Day 3
7,500m
GE
7,500m @ MP
SS
Day 4
5,000m
GE
5,000m @ MP
SS
Day 5
7,500m
GE
7,500m @ MP
SS
Day 6
12,500m
GE
12,500m @ MP
SS
Totals
45,000m
Targets
45,000m
Week 3
Distance
Type
Day 1
10,000m
GE
10,000m @ MP
SS
Day 2
5,000m
GE
5,000m @ MP
SS
Day 3
10,000m
GE
10,000m @ MP
SS
Day 4
7,500m
GE
7,500m @ MP
SS
Day 5
5,000m
GE
5,000m @ MP
SS
Day 6
12,500m
GE
12,500m @ MP
SS
Totals
50,000m
Targets
50,000m
Week 4
Distance
Type
Day 1
5,000m
GE
5,000m @ MP
SS
Day 2
10,000m
GE
10,000m @ MP
SS
Day 3
5,000m
GE
5,000m @ MP
SS
Day 4
Work
Work
Work
Work
Damper
Damper
Damper
Damper
Rest
Day 5
5,000m
GE
5,000m @ MP
SS
Day 6
10,000m
GE
10,000m @ MP
SS
Totals
35,000m
Targets
35,000m
5.30
Distance
Type
Day 1
5,000m
GE
Day 2
10,000m
VO2 Max
Day 3
8,000m
GE
Day 4
12,000m
VO2 Max
Day 5
Work
Damper
5,000m @ MP
SS
SS
8,000m @ MP
SS
SS
15,000m @ MP
SS
Rest
15,000m
Totals
50,000m
Targets
50,000m
Week 6
Distance
Type
Day 1
11,000m
VO2 Max
Day 2
8,000m
Day 3
Day 4
GE
Work
Damper
SS
GE
8,000m @ MP
SS
5,000m
GE
5,000m @ MP
SS
11,000m
VO2 Max
SS
Day 5
7,500m
GE
7,500m @ MP
SS
Day 6
12,500m
GE
12,500m @ MP
SS
Totals
55,000m
Targets
55,000m
Week 7
Distance
Type
Day 1
7,500m
GE
Day 2
13,000m
VO2 Max
Day 3
7,500m
GE
Day 4
11,000m
VO2 Max
Day 5
6,000m
GE
Day 6
15,000m
GE
Totals
60,000m
Targets
60,000m
Week 8
Distance
Type
Day 1
10,000m
GE
10,000m @ MP
SS
5,000m @ MP
SS
SS
Work
Damper
7,500m @ MP
SS
SS
7,500m @ MP
SS
SS
6,000m @ MP
SS
15,000m @ MP
SS
Work
Section 5
Day 6
Damper
Day 2
5,000m
GE
Day 3
10,000m
VO2 Max
Day 5
5,000m
GE
5,000m @ MP
SS
Day 6
15,000m
GE
10,000m @ MP
SS
Totals
45,000m
Targets
45,000m
Day 4
5.31
Section 5
Cycle 3
Week 9
Distance
Type
Day 1
5,000m
Strength
1 x (10 x 10)
+2
Day 2
13,000m
VO2 Max
SS
Day 3
7,000m
GE
7,000m @ MP
SS
Day 4
5,000m
Strength
1 x (10 x 10)
+2
Day 5
10,000m
VO2 Max
SS
Day 6
20,000m
Rest
20,000m @ MP
SS
Totals
60,000m
GE
Targets
60,000m
Week 10
Distance
Type
Day 1
7,000m
Strength
2 x (6 x 10)
+3
Day 2
10,000m
VO2 Max
SS
Day 3
9,000m
Strength
2 x (8 x 10)
+2
Day 4
13,000m
VO2 Max
SS
Day 5
11,000m
Strength
2 x (10 x 10)
+3
Day 6
17,500m
GE
17,500m @ MP
SS
Totals
67,500m
Targets
67,500m
Week 11
Distance
Type
Day 1
10,000m
Strength
3 x (6 x 10)
+4
Day 2
11,000m
VO2 Max
SS
Day 3
13,000m
Strength
3 x (8 x 10)
+3
Day 4
5,000m
GE
Day 5
16,000m
Strength
Day 6
20,000m
GE
Totals
75,000m
Targets
75,000m
Week 12
Distance
Type
Day 1
11,000m
Strength
Work
Damper
Work
Damper
Work
Damper
5,000m @ MP
SS
3 x (10 x 10)
+4
20,000m @ MP
SS
Work
Damper
2 x (10 x 10)
+2
Day 2
4,000m
GE
4,000m @ MP
SS
Day 3
10,000m
VO2 Max
SS
Day 4
10,000m
Strength
3 x (6 x 10)
+2
Day 5
5,000m
GE
5,000m @ MP
SS
Day 6
15,000m
GE
15,000m @ MP
SS
Totals
55,000m
Targets
55,000m
5.32
Type
Day 1
12,000m
LT
Day 2
11,000m
VO2 Max
Day 3
5,000m
GE
Day 4
12,000m
Day 5
Work
Damper
SS
SS
5,000m @ MP
SS
Strength
SS
10,000m
VO2 Max
SS
Day 6
25,000m
GE
25,000m @ MP
SS
Totals
75,000m
Targets
75,000m
Week 14
Distance
Type
Day 1
15,000m
LT
Day 2
11,000m
VO2 Max
Day 3
12,000m
LT
Day 4
12,000m
VO2 Max
Day 5
12,000m
Day 6
20,000m
Totals
82,000m
Targets
82,500m
Week 15
Distance
Type
Day 1
12,000m
LT
Day 2
11,000m
VO2 Max
Day 3
18,000m
Day 4
Day 5
Work
Damper
SS
SS
SS
3 x (1,500m/2,000m)
SS
LT
SS
GE
20,000m @ MP
SS
Work
Damper
SS
SS
LT
SS
12,000m
VO2 Max
SS
12,000m
LT
SS
Day 6
25,000m
GE
25,000m @ MP
SS
Totals
90,000m
Targets
90,000m
Week 16
Distance
Type
Day 1
9,000m
LT
Day 2
11,000m
VO2 Max
Day 3
6,000m
Day 4
Work
Section 5
Week 13
Damper
SS
SS
GE
6,000m @ MP
SS
12,000m
LT
SS
Day 5
12,000m
VO2 Max
SS
Day 6
20,000m
GE
20,000m @ MP
SS
Totals
70,000m
Targets
70,000m
5.33
Section 5
Cycle 5
Week 17
Distance
Type
Day 1
15,000m
LT
Day 2
10,000m
VO2 Max
Day 3
13,000m
Day 4
Day 5
Work
Damper
SS
SS
GE
13,000m @ MP
SS
12,000m
LT
SS
10,000m
VO2 Max
SS
Day 6
30,000m
GE
30,000m @ MP
SS
Totals
90,000m
Targets
90,000m
Week 18
Distance
Type
Day 1
12,000m
LT
Day 2
15,000m
VO2 Max
Day 3
18,000m
Day 4
Work
Damper
SS
SS
LT
SS
13,500m
GE
13,500m @ MP
SS
Day 5
14,000m
VO2 Max
SS
Day 6
25,000m
GE
25,000m @ MP
SS
Totals
97,500m
Targets
97,500m
Week 19
Distance
Type
Day 1
12,000m
LT
Day 2
21,000m
VO2 Max
Day 3
10,000m
GE
Day 4
17,000m
VO2 Max
Day 5
15,000m
LT
Day 6
30,000m
GE
Totals
105,000m
Targets
105,000m
Week 20
Distance
Type
Day 1
9,000m
LT
Day 2
15,000m
VO2 Max
Day 3
10,000m
GE
Day 4
12,000m
LT
Day 5
14,000m
VO2 Max
Day 6
25,000m
GE
Totals
85,000m
Targets
85,000m
Work
Damper
SS
SS
10,000m @ MP
SS
SS
SS
30,000m @ MP
SS
Work
Damper
SS
SS
10,000m @ MP
SS
SS
SS
25,000m @ MP
SS
5.34
Type
Day 1
12,000m
LT
Day 2
14,000m
Power
Day 3
19,000m
GE
Day 4
21,000m
VO2 Max
Day 5
9,000m
Day 6
30,000m
Totals
105,000m
Targets
105,000m
Week 22
Distance
Type
Day 1
11,000m
Power
Day 2
15,000m
VO2 Max
Day 3
20,000m
GE
Day 4
14,000m
Power
Day 5
15,000m
Day 6
35,000m
Totals
110,000m
Targets
110,000m
Week 23
Distance
Type
Day 1
14,000m
Power
Day 2
15,000m
VO2 Max
Day 3
10,000m
Day 4
Day 5
Work
Damper
SS
3 x (6 x 1/2) @ 30spm
-2
19,000m @ MP
SS
SS
LT
SS
GE
30,000m @ MP
SS
Work
Damper
2 x (5 x 90secs/3) @ 32spm
-2
SS
20,000m @ MP
SS
3 x (6 x 1/2) @ 32spm
-2
LT
SS
GE
35,000m @ MP
SS
Work
Damper
3 x (6 x 1/2) @ 34spm
-2
SS
GE
10,000m @ MP
SS
15,000m
LT
SS
11,000m
VO2 Max
SS
Day 6
30,000m
GE
30,000m @ MP
SS
Totals
95,000m
Targets
95,000m
Week 24
Distance
Type
Day 1
11,000m
VO2 Max
Day 2
15,000m
GE
Day 3
8,000m
Power
Day 4
6,000m
Day 5
Work
Section 5
Week 21
Damper
SS
15,000m @ MP
SS
1 x (4 x 3/5) @ 32spm
-2
GE
6,000m @ MP
SS
15,000m
LT
SS
Day 6
25,000m
GE
25,000m @ MP
SS
Totals
80,000m
Targets
80,000m
5.35
Section 5
TAPER
Week 25
Distance
Type
Day 1
9,000m
VO2 Max
Day 2
119,000m
Power
Day 3
129,000m
LT
Day 4
109,000m
VO2 Max
Day 5
89,000m
Power
Day 6
159,000m
GE
Totals
65,000m
Targets
65,000m
Week 26
Distance
Type
Day 1
9,000m
VO2 Max
Day 2
8,500m
GE
Day 3
9,500m
GE + Power
Day 4
8,000m
Day 5
5,000m
Work
3 x Alternate (1,000m @ 5kP/1,500m @ MP)
SS
2x (5 x 90secs/3) @ 32spm
-2
SS
SS
2 x (5 x 1/2) @ 32spm
-1
15,000m @ MP
SS
Work
Totals
40,000m
Targets
40,000m
Damper
SS
8,500m @ MP
SS
SS
GE
SS
GE
5,000m @ HMP
SS
MARATHON
Day 6
Damper
SS
5.36
Distance
Type
Work
Day 1
7,500m
GE
7,500m @ MP
SS
Day 2
5,000m
GE
5,000m @ MP
SS
Day 3
7,500m
GE
7,500m @ MP
SS
10,000m @ MP
SS
Damper
Rest
GE
Day 5
10,000m
Totals
30,000m
Targets
30,000m
Week 2
Distance
Type
Day 1
7,500m
GE
7,500m @ MP
SS
Day 2
5,000m
GE
5,000m @ MP
SS
Day 3
7,500m
GE
7,500m @ MP
SS
13,000m @ MP
SS
Work
Damper
Section 5
Day 4
Rest
Day 4
GE
Day 5
13,000m
Totals
33,000m
Targets
33,000m
Week 3
Distance
Type
Day 1
7,000m
GE
7,000m @ MP
SS
Day 2
5,000m
GE
5,000m @ MP
SS
Day 3
7,000m
GE
7,000m @ MP
SS
Day 4
5,000m
GE
5,000m @ MP
SS
Day 5
12,000m
GE
12,000m @ MP
SS
Totals
36,000m
Targets
36,000m
Week 4
Distance
Type
Day 1
5,000m
GE
5,000m @ MP
SS
Day 2
7,500m
GE
7,500m @ MP
SS
Day 3
5,000m
GE
5,000m @ MP
SS
7,500m @ MP
SS
Work
Work
Damper
Damper
Rest
Day 4
Day 5
7,500m
Totals
25,000m
Targets
25,000m
GE
5.37
Section 5
Cycle 2
Week 5
Distance
Type
Day 1
5,000m
GE
Day 2
7,000m
VO2 Max
Day 3
5,000m
Day 4
Work
Damper
5,000m @ MP
SS
SS
GE
5,000m @ MP
SS
7,000m
GE
7,000m @ MP
SS
Day 5
12,000m
VO2 Max
3 x (1,500m/2,000m)
SS
Totals
36,000m
Targets
36,000m
Week 6
Distance
Type
Day 1
5,000m
GE
Day 2
11,000m
VO2 Max
Day 3
5,000m
GE
Day 4
7,000m
VO2 Max
Day 5
12,000m
GE
Totals
40,000m
Targets
40,000m
Week 7
Distance
Type
Day 1
5,000m
GE
Day 2
11,000m
VO2 Max
Day 3
6,000m
GE
Day 4
8,000m
VO2 Max
Day 5
15,000m
GE
Totals
45,000m
Targets
45,000m
Week 8
Distance
Type
Day 1
7,000m
GE
Work
Damper
5,000m @ MP
SS
SS
5km @ MP
SS
SS
12,000m @ MP
SS
Work
Damper
5,000m @ MP
SS
SS
6km @ MP
SS
SS
15,000m @ MP
SS
Work
Damper
7,000m @ MP
SS
SS
Rest
Day 2
Day 3
8,000m
VO2 Max
Day 4
5,000m
GE
5,000m @ MP
SS
Day 5
10,000m
GE
10,000m @ MP
SS
Totals
30,000m
Targets
30,000m
5.38
Distance
Type
Day 1
5,000m
Strength
1 x (10 x 10)
+2
Day 2
13,000m
VO2 Max
SS
Day 3
7,000m
GE
7,000m @ MP
SS
Day 4
5,000m
Strength
1 x (10 x 10)
+2
Day 5
15,000m
GE
15,000m @ MP
SS
Totals
45,000m
Targets
45,000m
Week 10
Distance
Type
Day 1
7,000m
Strength
2 x (6 x 10)
+3
Day 2
10,000m
VO2 Max
SS
Day 3
7,000m
Strength
2 x (8 x 10)
+3
Day 4
8,000m
VO2 Max
SS
Day 5
10,000m
GE
18,000m @ MP
SS
Totals
50,000m
Targets
50,000m
Week 11
Distance
Type
Day 1
13,000m
Strength
3 x (8 x 10)
+4
Day 2
11,000m
VO2 Max
SS
Day 3
6,000m
GE
6,000m @ MP
SS
Day 4
10,000m
Strength
3 x (6 x 10)
+4
Day 5
15,000m
GE
15,000m @ MP
SS
Totals
55,000m
Targets
55,000m
Week 12
Distance
Type
Day 1
8,000m
Strength
Work
Work
Work
Damper
Damper
Section 5
Work
Damper
Damper
2 x (10 x 10)
+2
Rest
Day 2
Day 3
10,000m
VO2 Max
SS
Day 4
10,000m
Strength
3 x (6 x 10)
+2
Day 5
12,000m
GE
12,000m @ MP
SS
Totals
40,000m
Targets
40,000m
5.39
Section 5
Cycle 4
Week 13
Distance
Type
Day 1
9,000m
LT
Day 2
11,000m
VO2 Max
Day 3
5,000m
Day 4
Work
Damper
SS
SS
GE
5,000m @ MP
SS
12,000m
LT
SS
Day 5
18,000m
GE
18,000m @ MP
SS
Totals
55,000m
Targets
55,000m
Week 14
Distance
Type
Day 1
9,000m
LT
Day 2
11,000m
VO2 Max
Day 3
12,000m
LT
Day 4
8,000m
VO2 Max
Day 5
20,000m
GE
Totals
60,000m
Targets
60,000m
Week 15
Distance
Type
Day 1
15,000m
LT
Day 2
11,000m
VO2 Max
Day 3
9,000m
LT
Day 4
12,000m
VO2 Max
Day 5
18,000m
GE
Totals
65,000m
Targets
65,000m
Week 16
Distance
Type
Day 1
9,000m
LT
Day 2
10,000m
VO2 Max
Day 3
4,000m
Day 4
Work
Damper
SS
SS
SS
SS
20,000m @ MP
SS
Work
Damper
SS
SS
SS
SS
18,000m @ MP
SS
Work
Damper
SS
SS
GE
4,000m @ MP
SS
12,000m
LT
SS
Day 5
15,000m
GE
15,000m @ MP
SS
Totals
50,000m
Targets
50,000m
5.40
Type
Day 1
15,000m
LT
Day 2
10,000m
VO2 Max
Day 3
8,000m
Day 4
Work
Damper
SS
SS
GE
8,000m @ MP
SS
12,000m
LT
SS
Day 5
20,000m
GE
20,000m @ MP
SS
Totals
65,000m
Targets
65,000m
Week 18
Distance
Type
Day 1
15,000m
LT
Day 2
11,000m
VO2 Max
Day 3
9,000m
LT
Day 4
10,000m
VO2 Max
Day 5
25,000m
GE
Totals
70,000m
Targets
70,000m
Week 19
Distance
Type
Day 1
12,000m
LT
SS
Day 2
15,000m
VO2 Max
SS
Day 3
18,000m
LT
SS
Day 4
10,000m
VO2 Max
SS
Day 5
20,000m
GE
20,000m @ MP
SS
Totals
75,000m
Targets
75,000m
Week 20
Distance
Type
Day 1
12,000m
LT
Day 2
15,000m
VO2 Max
Day 3
6,000m
Day 4
Work
Damper
SS
SS
SS
SS
25,000m @ MP
SS
Work
Work
Section 5
Week 17
Damper
Damper
SS
SS
GE
6,000m @ MP
SS
9,000m
LT
SS
Day 5
18,000m
GE
18,000m @ MP
SS
Totals
60,000m
Targets
60,000m
5.41
Section 5
Cycle 6
Week 21
Distance
Type
Day 1
12,000m
LT
Day 2
14,000m
Power
Day 3
8,000m
GE
Day 4
16,000m
VO2 Max
Day 5
25,000m
GE
Totals
75,000m
Targets
75,000m
Week 22
Distance
Type
Day 1
11,000m
Power
Day 2
15,000m
VO2 Max
Day 3
9,000m
Day 4
Work
Damper
SS
3 x (6 x 1/2) @ 30spm
-2
8,000m @ MP
SS
SS
25,000m @ MP
SS
Work
Damper
2 x (5 x 90secs/3) @ 32spm
-2
SS
GE
9,000m @ MP
SS
15,000m
LT
SS
Day 5
30,000m
GE
30,000m @ MP
SS
Totals
80,000m
Targets
80,000m
Week 23
Distance
Type
Day 1
11,000m
Power
Day 2
12,000m
VO2 Max
Day 3
12,000m
LT
Day 4
10,000m
VO2 Max
Day 5
25,000m
GE
Totals
70,000m
Targets
70,000m
Week 24
Distance
Type
Day 1
12,000m
LT
Day 2
9,000m
Power
Day 3
7,000m
GE
Day 4
12,000m
VO2 Max
Day 5
20,000m
GE
Totals
60,000m
Targets
60,000m
Work
Damper
2 x (5 x 90secs/3) @ 32spm
-2
SS
SS
SS
25,000m @ MP
SS
Work
Damper
SS
2 x (6 x 1/2) @ 30spm
-2
7,000m @ MP
SS
SS
20,000m @ MP
SS
5.42
Type
Day 1
9,000m
VO2 Max
Day 2
7,000m
GE
Day 3
9,000m
Power
Day 4
10,000m
VO2 Max
Day 5
15,000m
GE
Totals
50,000m
Targets
50,000m
Week 26
Distance
Type
Day 1
9,000m
VO2 Max
Day 2
8,500m
GE
Day 3
7,500m
GE + Power
Day 4
5,000m
GE
Day 5
Totals
Work
Damper
SS
7,000m @ MP
SS
2 x (6 x 1/2) @ 32spm
-2
SS
15,000m @ MP
SS
Work
Damper
SS
8,500m @ MP
SS
SS
5,000m @ MP
SS
MARATHON
Section 5
Week 25
SS
30,000m
Targets
5.43
Section 5
heart also benefits and increases the amount of blood it is able to pump around each beat. This means that
for a given task, as you get fitter your heart rate will come down or alternatively you will be able to do
more work at a given heart rate. Unless you have some heart or circulatory problems there is no danger in
going flat out. Training at the higher heart rate will have the most impact on your cardio-vascular system
with low heart rate exercise improving muscular efficiency.
At what stage during a session should you reach the desired beats per minute? If, for example, Im
rowing for 45 minutes at 75% of my maximum heart rate, should I aim to reach 75% as quickly as
possible then maintain it by gradually easing off, or should I aim to reach 75% by the end of the row?
Training is a combination of quality and quantity. Quality is reflected in the pace while quantity is measured
in the duration of the session. Training at different intensities is designed to challenge the whole spectrum
of the energy producing system. In the lower training bands UT1 and UT2 (Utilisation) it is better to get
into the band reasonably quickly and hold it throughout the session.
With AT (anaerobic threshold) and TR (oxygen transportation) you are looking to finish the session just in
the band. This is because the rate of increase in the heart rate is very steep and it is easy to shoot through
a band and end up in the band above. The consequence of this is that the benefits of training in the band
are missed and the programme becomes unbalanced. With AN (anaerobic) and AL (alactate), depending on
the duration of the intervals, you may find that the heart rate will continue to rise even though you have
finished the piece.
The World Rowing Federation have a table giving boat speeds as a percentage of 2,000m speed, for
the different training zones, e.g. UT1 65 to 75%, AT 75 to 85% etc. I presume that these are lower
than for a rowing machine as there is not the same increased resistance on one compared with on
the water. Is this the case?
An oarsman could row 2,000m in February, return in August without doing any training in between, and
row the same 2,000m at least ten seconds faster. This would be purely as a result of the increase in water
temperature which would lead to a corresponding reduction to the drag on the hull. There is no parallel to
5.44
Section 5
temporary loss in red cells reduce my capacity to get oxygen to and carbon dioxide/lactate from my
muscles? When moving into more intense training phases, should blood donation be avoided?
For a normal healthy person donating blood is not a problem and your normal blood volume would be
restored certainly by the next day; red cell volume, however, could be down for around ten days.
Avoid doing any flat out tests until your red cell count is back to normal. The only other thing you need to
watch is to make sure that the actual point where they take the blood from has healed as if you start
rowing, even at a low intensity you could cause the exit point to start bleeding again.
What contribution does a 10,000m session make towards maximising performance over 2,000m?
The longer session improves muscular efficiency by increasing the number of capillaries around the muscle
fibre and the density of mitochondria (the site of energy production) in the cells. This has the effect of
increasing the contact time for oxygen to pass from the blood to the muscle. As a result there is an
increase in the maximum oxygen uptake, which is a vital parameter for an endurance athlete.
The higher intensity sessions identified by the elevated heart rate have a greater effect on the oxygen
delivery system, heart/lung function and stroke volume. However, they will also increase capilliarisation and
at a faster rate than at low intensity. The problem is that high intensity training causes high lactate
accumulation and glycogen depletion which need time between sessions to recover. The number of
sessions a week you train will determine how many of them should lead to a lactate build up. Five to six
sessions a week should allow enough recovery to train at high intensity. However, you will need to factor
in the energy costs of your job and whether it is heavy manual or stressful.
In 2,000m racing what are the pros and cons of level-pacing as opposed to rowing the first and last
500m segments faster than the middle two?
Level pacing is covering the distance at the highest sustainable pace. There are two other alternatives;
going off as hard as possible or going off steady and building up to a big finish. If you go off too hard then
you have to cope with high lactate levels caused by oxygen debt. This will result in a slowing down in the
5.45
Section 5
limited amount of carbohydrates so you need to ensure that your stores are full. This can be done by
eating a high carbohydrate diet for the days leading up to a marathon or long training piece. The type of
meals that you would expect to eat would be high in complex carbohydrate (potatoes, rice and pasta) in
the days leading up to the event then, on the day, supplement this with simple carbohydrates (sugars,
sweets, energy drinks). The way that the body responds to this is individual and you should test different
combinations of food to see which is the most effective for you.
With the fluids, there is an arrangement that triathletes use by which they can take fluid constantly without
stopping. The liquid is carried in a pouch on the back with a feeder tube to the mouth. If you make a weak
carbohydrate drink (5%) this will also help. If the solution is higher than 5%, which you would get in
energy drinks, you could become dehydrated.
I am planning to take part in a marathon and have been trying to follow the training programme
published on the Concept 2 website but am finding that when I row for more than one hour I get a
seriously painful backside. Do you have any suggestions?
This is a fairly common problem and there is a range of possible solutions. Firstly, ensure that you are
sitting towards the back of the seat on the ergonomically designed section. If that does not help then
there are a range of seat pads available, two (standard and deluxe) from Concept 2. An alternative is to use
bubble wrap, the type with the small bubbles is best, to create your own padding. The final
recommendation is to have a custom designed seat pad made. For more information see the website
www.eelpie-rowing.co.uk.
5.46
Section 6 :
Cross-Training
Introduction..............................................................................................6.02
Indoor Rowing for Games Players ..........................................................6.05
Section 6
6.01
Section 6 : Cross-Training
Introduction
When Concept 2 created the first rowing machine it was made for and used primarily by rowers. More
recently indoor rowing has become a sport in its own right and the Indoor Rower has become a valuable
tool for people wishing to add variety to their training for other sports. This section of the training guide
gives an outline of how indoor rowing can benefit other sports.
Specific training is practising your sport while cross-training is when you add non-specific activities into
your training regime. In this section we explain the principles to apply in order to develop a useful crosstraining programme.
Firstly, what are the benefits of cross-training? Many sports use isolated muscles that lead to structural
imbalance. Perhaps the clearest examples of this are games like squash and tennis. Here the racquet is
held in one hand and the repeated action of hitting the ball develops the arm, shoulder and hand on one
side. This causes the body to become unbalanced which in turn will limit the progress of the player. By
developing the non-playing side of the body the balance will be restored and then further progress can be
achieved. However, trying to restore the muscle balance by a right-handed player playing left handed
would be a very inefficient method and so a different approach is needed.
By analysing the muscles used in the game, considering the range of movement, speed of contraction and
loading, alternative exercises can be developed to restore balance.
All sports are a combination of skill and physical effort. Rowing is a closed skill sport, which means it
requires the rower to learn one simple sequence of movements. The skill level is further reduced on the
Section 6
rowing machine where the issues of balance and oar control are removed. The fact that this movement
has to be repeated continuously over a period of time requires a great deal of physical effort.
Team sports like rugby and football require a high degree of coordination between the players who all have
a specific role to play within the team. During a game they are faced with a constantly changing set of
circumstances and these require hours of practice drills. Although these games require a high degree of
physical condition, the success of the team will depend on the level of coordination, which can take years
to develop.
Because indoor rowing is predominantly a physical activity it has developed as a very efficient crosstraining method. Below are some of the benefits of using the Indoor Rower to complement and enhance
your training:
It adds variety to your programme.
It offers a time-efficient method of aerobic improvement by using large muscle mass.
It can provide excellent anaerobic workouts complementary to explosive power sport training.
It offers all weather training to cope with times when conditions prohibit outdoor activities.
It is weight-bearing and non-jarring and so can be a safe and effective way of training whilst
recovering from illness or injury.
Positive reinforcement can be gained by tracking improvement via the Performance Monitor.
It is transportable, so can be used either at home or at other locations.
6.02
Cross-Training : Section 6
Cross-Training on the Concept 2 DYNO
In 1999 Concept 2 brought out the DYNO, a strength-training machine. By using the same principles of air
resistance as the rowing machine, but with a modified fan arrangement, a much greater load can be
developed. The advantage of this machine is that with no fixed weight a load of 1000kgs can be developed
on a machine weighing only 50kgs. Because the load is dependent on the force developed by the user it is
a very safe method of strength training. The load varies with the force applied so it mirrors the varying
force that muscles are able to develop over their range of contraction. Despite many advantages of the
DYNO over traditional strength training systems it has its critics. The main criticism is that there is no
eccentric component to the exercise. Whilst this is true this would only be relevant if the DYNO replaced
all other forms of exercise.
Muscles cannot push, they can only pull (shorten), and this action is known as a concentric contraction.
There are two long strand proteins called actin and myosin arranged in bands along the length of the
muscle fibre. On receipt of an electrical stimulus from the brain a chemical reaction takes place called the
actomyosin complex that requires ATP to supply the energy for contraction. A bridge is formed and the
actin glides over the myosin, which has a series of tentacles that draw the actin along. These are
microscopic movements individually but repeated over the length of the muscle fibre combine to move a
limb over its full range. Muscles can be used in two other ways; contraction without shortening is called
static or isometric contraction (i.e. holding something still), and contraction whilst lengthening is called
eccentric contraction. Which of these three options are used will depend on the task but the actomyosin
process is common to all three, the difference is a neurological function.
number of fibres are recruited at any one time. If we consider a situation where you are lowering an
object, while you are holding the load still the muscles are neither shortening nor lengthening. There is a
balance between the number of fibres and the load, creating a static situation. To lower the object some of
the fibres are switched off so that those still working cannot stop the muscle lengthening. This process
has created an eccentric contraction, that is, the muscle is lengthening while under contraction.
The development of the neurological element is a vital ingredient in the preparation of an athlete and so
eccentric as well concentric exercise is essential. Eccentric use of the muscle occurs for example in ball
games where the athlete has to stop suddenly and change direction and also when landing in jumping
events. Static, eccentric or concentric contractions are functions of the muscle and because of the sport
specific nature of these functions it is best done whilst practising the sport and specific sport drills.
Strength on the other hand is determined by the cross sectional area of the muscle fibre and is a limiting
factor of the loads that can be tolerated during the muscle functions. Rapid strength gains can be achieved
through eccentric training but the majority of muscle damage is done during eccentric exercise. Therefore
the safest way to increase the cross sectional area of the muscle fibre is by progressive overload of the
muscle in concentric contractions. This is only one aspect of training and greater strength alone will not
necessarily improve performance. Acquired strength has to be developed into greater speed and power in
the context of the sport you are training for by using a comprehensive programme of exercises and practice.
6.03
Section 6
Muscles are made up of a number of fibres and for any task only a relatively small proportion of the total
Section 6 : Cross-Training
Training the Energy Systems
Anaerobic Alactate Training
For athletes requiring instant power e.g. throwers, jumpers, sprinters (60m and 100m).
Development of the Anaerobic Alactate System
The exercise pattern should be a low number of hard strokes at a high stroke rate, interspersed with some
light ones.
Example: 3 x (10/5 x 10) AN 32 to 36spm. Damper setting: 3 to 5
Row ten hard strokes at 34 strokes per minute followed by five light strokes repeated ten times, rest then
repeat the whole process twice more, giving a total of 300 hard strokes. During the hard stroke phase, the
heart rate will soar but, unlike during longer intervals, there will be no lactic acid accumulation. Progression
would lead up to 3 x (17/7 x 10), AN 32 to 36 spm.
Anaerobic Training
For games players and 400m runners.
Development of Explosive Power
The exercise pattern should be a series of high intensity intervals of 30 to 60 seconds duration. Work to
rest ratio 1:2.
Example: 2 x (45 secs/90 secs x 8) AN 32 spm. Damper setting: 8 to 10
Section 6
Row 45 seconds maximum effort (this will cause high lactic acid levels) followed by 90 seconds of very
light and relaxed rowing to allow the shunt mechanism to work. Repeat eight times, rest for five minutes,
then repeat. Progression is indicated by improved power output measured on the monitor during hard
strokes. Maintaining a higher output throughout the session indicates greater lactate tolerance.
Aerobic Training
For most sports, including those with low physical requirements e.g. bowls and curling.
Development of Endurance
For aerobic training the monitoring of output is vital. Heart rate is the simplest and most practical way to
control work intensity as it increases with an increase in physical output. This is perhaps more important
during long periods of aerobic training to ensure that you stay in the correct training band. Aerobic exercise
intensity should be carried out at between 65 to 85% of MHR continuously for a duration of 20 to 90
minutes depending on the fitness level of the athlete. The damper setting/drag factor should be quite low,
enabling the athlete to row with a flowing rhythm.
Blood Washout/Regeneration
For all sports, especially contact sports e.g. hockey, rugby, football and basketball.
Another excellent use of the machine is blood washout. After strenuous exercise, muscle damage and small
lesions can occur, especially for those involved in contact sports. As a result, debris accumulates in the
muscles leading to soreness and muscle stiffness. A period of low intensity rowing keeping the heart rate
slightly elevated at 65% of maximum, increases the blood flow through the muscles. This not only speeds
up the metabolisation of accumulated lactic acid but also carries away any debris, thereby aiding recovery.
6.04
Cross-Training : Section 6
Indoor Rowing for Games Players
The fitness levels of both football and rugby players has increased in direct proportion to the rewards in
the game and so has the rate of injury and illness. It is quite normal in any squad for 25 to 30% of team
members to be sidelined through illness or injury. One of the reasons for this is that very hard training
suppresses the immune system which means that athletes are not only more vulnerable to picking up
illnesses but will suffer from the symptoms more than a sedentary person whose immune system is
under less physical stress. The second reason is as players get fitter they get faster, increasing impact
speed and also operating muscles right on their limits. In addition to this, players are expected to be
involved in more games, further increasing the risk of injury. Rugby and football players are bigger and
heavier and these factors combine to shorten the players career. One way to reduce this problem is a
smarter approach to training. Drills and set plays are an important part in the preparation of players,
however, contact and impact during training should be kept to an absolute minimum. Professional football
and rugby teams are businesses and any business that has 25 to 30% of its staff out of action has a
serious problem.
In ball games, aerobic endurance underpins the entire performance. This is the ability of the heart and
lungs to deliver oxygen to the working muscles and is known as aerobic capacity. A well developed aerobic
capacity benefits games players in two ways; it ensures that the players can provide the required energy
for the entire length of the game and also helps the body recover more quickly between bouts of intense
activity. Games players need whole body aerobic fitness, not just individual muscle fitness, to perform. To
both upper and lower body muscles, therefore recruiting a very large muscle mass.
Quite often injuries sustained through contact are not to the primary mover of a particular joint but to the
smaller muscles that support the joint, the fixators or synergists. Often training programmes fail to develop
these muscles to the same extent as the primary mover. Cross-training has the affect of developing
muscles other than the prime movers used in the given sport, thus reducing the likelihood of impact
damage. With the high number of games that players are expected to cope with the games themselves
should be considered as part of the training programme. This means that skills and drills can be reduced in
other parts of the programme and replaced with a safer method of fitness training.
If the statement that aerobic fitness underpins the whole performance is true then it would make sense to
follow the training programme of a rower. Rowers are generally recognised as athletes with amongst the
greatest aerobic capacity. This is achieved with no risk of injury through impact, as training is weight
supported and non-contact. A slightly modified programme currently used by rowers in preparation for their
competitions would meet all the physical requirements of ball players.
The games players season consists of pre-season, the regular season and post-season, followed by a four
to six week transition period. The transition period is the time for complete mental and physical relaxation
and can include holidays. A minimum level of activity should be maintained. This is time for reflection on
the past season and to set goals for the next season. Pre-season should focus on developing strength and
endurance, the baseline of physical performance. This also provides a chance to develop team cohesion.
During the regular season, where two or more games a week are played, this will meet all the
requirements of specific training. Non-specific training should involve immediate post-game blood washout
to remove any muscle debris and allow meaningful training to resume as soon as possible. Continued
6.05
Section 6
raise the aerobic fitness level the entire body should be exercised and exercise on the Indoor Rower uses
Section 6 : Cross-Training
focus on aerobic capacity and strength training should form the major part of the programme (90%), with
the remaining 10% focusing on high intensity speed training. If there is only one competitive game per
week one training session should involve game situation practices.
The post season involves representative matches and the most important aspect is team cohesion and
strategic planning. During this time the physical requirements will largely be met through drills but should
still be supplemented with cross-training. This is especially useful for blood washout after competition plus
alternate endurance and speed sessions on the rowing machine.
Good aerobic training should consist of 30 to 60 minutes at 70 to 85% of maximum heart rate, e.g. three
times 20 minutes.
Threshold training should involve 25 to 40 minutes at 80 to 85% of maximum heart rate e.g. five times five
minutes to five times eight minutes with two to four minutes rest between intervals.
Speed training should involve six to nine minutes of short bursts, at 95 to 100% of maximum heart rate
Section 6
6.06
Cross-Training : Section 6
Indoor Rowing for Runners
by Andy Darling
Indoor rowing functions as a middle-ground meeting place for all sports. Heavyweight boxer Danny Williams
is a keen enthusiast while World Championship silver medallist decathlete Dean Macey did 6:29.2 at the
1998 British Indoor Rowing Championship. At the 2001 British IRC, I spotted triathletes Sarah Springman and
Sarah Coope, swimmer Adrian Moorhouse, and former rugby union stars Andy Ripley and Roger Uttley. In
the mens 35-39 Lightweight event, meanwhile, 2:12 marathoner Andrew Green from Warrington completed
the 2,000m in 6:47.5. Runners tend to be good at indoor rowing, and the activities complement each other
astonishingly well.
George Meredith is something of a legend in the world of Indoor Rowing. At age 55 he has been winning
his age category and setting records at the nationals, and medalling at the world championships since
taking to the machine eight years ago. He also represents Scotland at cross-country running, has a 66:48
best for the half marathon, and a 2:26 for the full distance, set in the early 80s. His introduction to indoor
rowing was via the typical runners route: he was injured and in need of rehab.
I was having trouble with my right knee and one of my toes he says, and I was advised to incorporate
indoor rowing into my training, so there would be less impact. Its definitely given me a second lease of
life; my upper bodys much stronger, and I wish Id had it as part of my training earlier in my running
career. I have no doubt that it helps when it comes to sprinting towards the end of a race.
raced, boils down to about 80% aerobic work, and 20% anaerobic. That ratio results in a fairly hellish
degree of oxygen debt, hence James Cracknells collapse after a time trial on the BBCs Gold Fever
documentary series. To increase his ability to function when lactic acid is telling him otherwise, Meredith
favours indoor rowing sessions such as three times 2,000 metres at close to race pace, with six minute
rests between each. As with running training, these are done off the back of plenty of long, steady
sessions that build up a sound aerobic base. Andy Millbank of Herne Hill Harriers does similar indoor
rowing training, based around the knowledge hes gained from a quarter of a century of running. He has
done a 3:53 on the track for 1,500 metres, a distance that requires a similar aerobic:anaerobic ratio to the
2,000m row, and like George Meredith and Andy Ripley, whose knees were shot after years of impact on
the running track and rugby field, it was an injury that initially brought him to the rower.
I ripped my hamstring years ago, so Ive always tried to cross-train. A guy in my gym said he was doing
the British IRC last year, so I had a go, applying the rep system from running. Its similar to running in that
everything needs to be timed, all the splits.
Anyone familiar with the Concept 2 Indoor Rower knows about the 500 metre split time on the
performance monitor. Every stroke you take, it tells you how fast youre going, whether youre sticking to
your intended times or flagging. People become obsessed: comparing their PB splits for single strokes on
the Concept 2 message board, the equivalent of weight trainings one rep max. At the other end of the
scale, there are the Million Metre men, bashing out 1,000 kilometres in under seven days, and later
complaining about no longer having any buttocks. Somewhere in the middle, theres the marathon.
42,195m on the erg requires far less in the way of pure strength, and runners manage to translate their
huge aerobic fitness into some excellent times: when he was 50, George Meredith completed the
distance in a UK age record of 2:46, which breaks down to 500 metre splits of 1:58.
6.07
Section 6
Georges indoor rowing sessions are not dissimilar to his running workouts. The 2,000m distance, when
Section 6 : Cross-Training
The first time barrier for men on the Indoor Rower is completing 2,000m in less than seven minutes, for
women the same being true of 7:30. And then theres the six minute barrier. On a par with running a sub
2:10 marathon, doing 2,000m before six revolutions of the second-hand are complete truly marks out the
world class. No lightweight has ever done it, but a few heavyweights manage it each year: the 2001
Pinsent/Cracknell head to head at the British IRC took 5:47.5. Not too far behind, sneaking under the
barrier by a second and a half, was Tony Larkman, a 33 year old former international water rower. After 20
years of high class rowing, this was the first time hed broken six minutes. He credits the improvement
not to extra hours on the erg, nor to long weight training sessions, but to running.
I decided to enter the London Marathon in 2001 and retire from competitive rowing. I trained for the
marathon and thought I'd enter the British IRC as part of my training to give my knees a rest. I completely
gave up weight training in April 2001 and watched my weight go from 100kgs to 90kgs from running and
cycling, plus using the ergo. I raced at the British IRC and recorded a personal best of 5:58.8, winning a
silver. Obviously, I was overjoyed and praised my running for this PB, which was a complete surprise. As a
rower who hated running, I've realised the significance running has placed on my cardiovascular system
and the improvements Ive gained. I understand that lighter smaller people may not receive the same
benefits as I did, but for bigger people, running in my opinion definitely improves leg strength,
cardiovascular fitness, and your anaerobic threshold. Because of running, I lost 10kgs and did well in my
rowing boat as well - thanks running!
I continued to run including hill sprints, cycling, indoor rowing and do the odd bit of rowing, and I won a
gold in Boston at the World IRC (dead-heating with two other Britons). I now cross-train using the Indoor
Rower, bike, and running. I find the whole combination, mixed with a variety of work sessions, aerobic and
Section 6
anaerobic, works with great benefits. I'm convinced the combination of the two plus cycling gives an
athlete the ultimate return.
Philip Healy would agree with Larkman, though at around 2/3 of the weight, he comes from the other end
of the sporting spectrum.
I used to run a lot at a decent level: 3:40 for 1,500 metres and 29:35 for 10km. Then I got injured and did
little for several years. I then got introduced to the Indoor Rower, and trained on it for about five months
with just the occasional easy run. I ran a five mile road race prior to the British IRC last year, and finished
3rd in 25:10 and then came second at the British IRC in 6:24, in the mens 30-35 lightweight category.
In a nutshell, indoor rowing, in my opinion, is, by a long way, the best exercise to complement running.
During my running career I had frequent injuries and ran in the pool, or cycled but nothing gives you the
type of fitness the Indoor Rower gives.
Ive also followed a similar trajectory to Healy, and am finding that my running, put into hibernation for a
couple of years, is back to the reasonably high levels of half a decade ago. Undoubtedly this is due to
training on the Indoor Rower, building up a good aerobic base via those long sessions, and then sharpening
up with hard anaerobic efforts. Mortality permitting, the day will come when, cartilage-free, we all have to
follow the example of nonagenarian John Hodgson, and train on the erg and nothing else. Until then,
though, the futures bright for rowers who run, and runners who row.
6.08
Section 7 :
Weight Training
Weight Training - An Introduction ..........................................................7.02
Traditional Weight Training for Rowing ..................................................7.08
An Alternative Weight Training Method ................................................7.09
Weight Training for Children and Adolescents ......................................7.13
Weight Training by Jurgen Grobler ........................................................7.14
7.01
Section 7
Section 7
that suggests that improving your absolute strength results in better performance over 2,000m. What is
more important is the strength that you can maintain over the entire race, your functional strength. For this
reason the alternative programme is designed with improving that area of performance in mind.
As we grow and develop, our structural strength increases naturally through the release of growth
hormones, allowing us to carry out activities in a non-prescribed way. Increasing structural strength would
be the first stage of strength development, however, when we embark on a programme of weight, or
resistance, training to develop a specific skill or movement, there are two further stages of strength
development that we need to address to gain any transferable benefit;
Functional strength training is the process by which the muscle begins to learn its role, familiarising it
with the load, range and speed of the outcome task and to coordinate with other muscles in a more specific
way. These types of exercises are analytical in that they reflect the movements of the outcome task.
Cognitive strength training begins when the muscle knows its role. Load, range of movement and speed
of contraction are specific to the outcome task. Use of the words "learn" and know" are deliberate because
apart from the mechanical component there is also a neurological component in the muscle. Muscular
contractions occur on receipt of an electrical stimulus from the brain. These small electrical impulses travel
along pathways, which must be developed through practice. Until these pathways exist, movements are
awkward and require deep concentration. Once strong neurological pathways are established the
movement becomes autonomous.
7.02
The Exercises
Exercise 1 - High Pulls
Compound exercise that works the back, shoulders, legs and arms.
Method: Stand with feet under the bar and shoulder width apart. Lean forward with your back flat and
bend the knees. Grip the bar with hands outside of the knees and knuckles forward. Stand up bringing the
bar up to your chin in a straight line close to the body. Lower the bar to the thighs then bend the legs and
return to the start position. Avoid arching the back and always lower the bar in a controlled manner.
Section 7
7.03
Section 7
Method: Stand feet apart, knees slightly bent and holding the bar knuckles forward. Bend forward with the
back flat and let the bar hang. Holding this position bend the arms raising the bar to the chest then lower
to the start position.
7.04
Exercise 7 - Squat
Compound exercise to develop the upper body, arms, chest and shoulders.
Method: Lying flat on your back on a firm bench, knees bent and feet on the floor, letting the bar rest
across your chest. Hold the bar with your palms forward and your arms bent then extend your arms
upwards and hold the bar above your chest. The bar should be raised and lowered vertically. Lower the bar
to the start position but do not let the bar rest on the chest between exercises.
7.05
Section 7
head up until your thighs are horizontal. Rise up onto your toes then back to the start position. Do not let
Method: Stand feet apart with your toes under the bar. Crouch down keeping the back flat and grasp the
bar with the knuckles facing forward. Stand erect pulling the bar straight up close to the body until it is in
line with the top of the chest. At this point bend the knees, and bring the elbows under the bar so it is
resting on the chest. Press up with your arms and hold the bar at arms length above the head then bend
the arms and bring the bar back across the chest. Lower the bar close to the body down to the thighs then
bend the legs keeping the back flat lowering the bar to the floor.
Section 7
7.06
Section 7
7.07
Table 7.1
Section 7
Training Intensities
General
Condition
Maximum
Strength
Power
Strength
Endurance
Total Exercises
1-12
1, 8, 9, 11
1, 3, 4, 7, 8, 9, 11
1, 3, 4, 7, 8, 9, 10, 11, 12
% of 1RM
40-55
90-100
75-85
60-75
Repetitions
30-40
1-6
10-12
20-25
4-6
3-5
3-5
4-6
Circuit/Station
Circuit/Station
Circuit/Station
Circuit/Station
Continuous
3:1
3:1
2:1
Transition and
competition
Early
preparation
Mid to late
preparation
Sets
Method
Rest : Exercise
Period
This type of weight training brings about a significant improvement in strength relatively quickly as
measured by increases in the one repetition maximum. Athletes find this very motivating, but unless a
strength retention element is built into the programme these early gains cannot be reproduced later in the
season. By increasing strength early in the preparation it enables the athlete to train at a higher intensity
during the more specific pre-competition and competition phases.
7.08
By varying the duration and rating of work when rowing we can alter the training effect. In the same way
the training aims of each of the development phases can be met by subtle changes to the way the weight
circuit is carried out.
Methodology
The biggest difference between traditional weight training and this programme is in the periodisation. The
traditional periods are replaced by six week rotating blocks as described in Periodisation of Training in
Section 4 : Creating a Bespoke Training Programme. The first block equates to the transition period and so
only needs to be completed once at the start of the programme. After this, on completion of week 24, the
programme continues on week 7. This is done so that the physiological benefits developed over the block
are carried over into the next block. By returning to the beginning, a positive upward spiral is created. The
changes between the blocks are less dramatic than those of traditional weight training further aiding the
upward spiral. All the sessions are circuit format and involve all twelve exercises. Also, the difference in
the loading through the periods is less than in traditional weight training, which promotes a gradual gain in
power with less risk of injury. The programme is set out below:
7.09
Section 7
Weeks 7-12
The focus changes to specific strength training. The weight on the bar is increased so that the athlete can
complete repeated lifts at a given rate for a period of 20 seconds during which time the heart rate will rise
to maximum. At the end of 20 seconds the athlete should not be able to complete another lift. Rest for 20
seconds and repeat before moving onto the next exercise. One minute is allowed for changes between the
exercises. As the athlete improves, incremental increases in the loading are achieved by either increasing
the weight up to the maximum as shown in Table 7.2 or increasing the rate of lifting. These increases
should only be applied when the athlete can complete the 20 seconds without any loss of technique.
Weeks 13-18
This is the specific power phase where the weight is reduced. This is so that the athlete can complete 45
seconds of continuous rhythmic exercise at a given rate at each station. At the end of which the athlete
moves onto the next exercise without stopping. This gives a total of eight minutes work during which
time the heart rate will rise to 85-95% MHR so that total time and heart rate reflect the demands of a
2,000m race. Rest for two minutes at the end of each complete circuit.
Three complete circuits should be completed in the first three weeks with a fourth added for weeks 4, 5
Section 7
and 6.
Weeks 19-24
The final phase deals with speed which, along with strength, are the components of power. Keeping the
weight the same as the previous session, the time on each exercise is reduced to 15 seconds during
which time the athlete tries to carry out as many repetitions as possible whilst maintaining good
technique. At the end of 15 seconds, rest for 15 seconds and repeat. For the first three weeks a total of
three sets are carried out on each exercise before moving onto the next until one complete circuit is
completed. One minute is allowed for change over. For weeks 4, 5 and 6 the time on each exercise is
reduced to ten seconds with ten seconds rest and the number of circuits is increased to two.
7.10
Time
Reps
Rest
Circuits
1-2
1-12
1 minute
Continuous
None
3-4
1-12
1 minute
Continuous
None
5-6
1-12
1 minute
Continuous
None
7-12
1-12
20 seconds
15-35+
20 seconds
13-15
1-12
45 seconds
20-40+
None
16-18
1-12
45 seconds
20-40+
None
19-21
1-12
15 seconds
15-25+
15 secs/repeat
21-24
1-12
10 seconds
15-25+
10 secs/repeat
Section 7
Weeks
7.11
Adolescents
Juniors &
Women
Club Men
Elite
Notes
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
10
None
None
None
None
None
11
2-5kg
5-15kg
15-25kg
20-30kg
30-45kg
12
Nil
Nil
Nil
5-10kg
10-15kg
Do not hyperextend by
going too far past level
Section 7
Exercise
Number
7.12
Section 7
7.13
Section 7
machine at rate 20. This is to develop strength per stroke and the top rowers cover 9,000m. We also use
the machine for anaerobic alactate work, which involves short bursts of up to 20 strokes at maximum
intensity. Of course we use the rowing machine for all out testing but I am a big believer in the benefits of
training on the rowing machine and it plays a big part in our preparation. We also use weights in our land
training two to three times a week. We include both strength and strength endurance circuits.
We mainly use the water work for low intensity training where we can develop the necessary technique to
row powerful strokes. From the 12 to 14 sessions a week that we carry out, I only do two to three
sessions where we accumulate lactate. One of these is either on the water, or the Indoor Rower, where
we row 3 x 2,000m at stepped rate from 24 to 28 strokes a minute.
The third area is cross-training. We mainly do this at training camps where we take part in different
activities from cross-country skiing to cycling. The training camps play a vital role in two ways: it breaks up
the tedium of the daily routine, and training in different surroundings in itself is stimulating. More important
however, is the need to develop athletic qualities in the rowers. Many rowers come into the sport because
they lack the skills and dexterity for ball games. They tend to be big and ungainly but with tremendous
physiological characteristics. However, to be fully able to exploit these, rowers must be able to develop
athleticism. Tables 7.4 and 7.5 show examples of the strength/core stability and strength/endurance
weights circuits that we use.
7.14
Sets
Reps
Total
Bench Pull
80-90%
40
Leg Extension
80-90%
10
50
Bench Press
80-90%
40
80-90%
10
50
Squats
80-90%
40
Leg Curls
80-90%
10
50
Dorsal Raise
25kg
40
Seated Twists
15kg
10
50
80-90%
30
150
30kg
10
50
Exercise
Expander
Lunges
Total
560 reps
Notes:
Section 7
Bench Pull
Method: Lay face down on a bench with the your arms hanging down holding the bar. Bend your arms
bringing the bar straight up until it touches the underside of the bench whilst keeping the chest in contact
with the bench. Lower the bar slowly to the start position.
7.15
Method: Sitting with an upright, neutral, back position, raise your feet until your legs are straight, then lower
the weight. If possible the machine should be adjusted so that the pads are just above the ankle joints.
Bench Press
Method: Lying flat on your back on a firm bench, knees bent and feet on the floor, letting the bar rest
across your chest. Hold the bar with your palms forward and your arms bent then extend your arms
Section 7
upwards and hold the bar above your chest. The bar should be raised and lowered vertically. Lower the bar
to the start position but do not let the bar rest on the chest between exercises.
Method: Lying on your back with your feet flat on the floor, knees in the air. Draw your right elbow to your
left knee, lifting your right shoulder clear off the floor. Lower, then repeat with the left elbow going to the
right knee.
7.16
Method: Stand feet apart with the bar balanced behind your neck. Sink down keeping the back flat and
head up until your thighs are horizontal. Rise up onto your toes then back to the start position. Do not let
the knees turn inwards. A squat machine is better for beginners until they are familiar with the range of
movement but use of free weights is ultimately better as it allows a wider range of muscles to be used.
Leg Curls
Method: Enuring that your knees are close to the pivot of the machine and, where possible, the pads are
just above your ankles. Raise your feet until your shins are vertical. Then lower your feet back to the
Section 7
Dorsal Raise
Method: Lying flat on your front raise the feet and shoulders from the ground. Ensure that the back is not
so arched that it causes pain in the spine.
7.17
Method: Seated with your legs flat, feet pointing forward. Twist your torso one way as far as it will go,
then return to the centre and repeat in the opposite direction.
Expander
Method: Sit on the machine with your legs slightly bent, arms straight and body rocked forwards from the
Section 7
hips. Draw your shoulders back, then pull your arms through as in the rowing stroke. Let your arms return
to the straight position then rock from the hips, returning to the start position.
Lunges
Method: Start standing with your weight evenly on both feet. Step forward with one leg and bend the
front knee, keeping your back vertical. Then straighten the front leg, returning to the standing position.
Note: when starting this exercise begin with small steps and no weights until you are familiar with the
action.
7.18
Weight
Reps
50 kg
35
2 x (2.5kg)
20
20
45kg
25
20
Expander
50kg
25
Leg Press
120kg
20
15kg
10
50kg
20
Windscreen Wiper
7.5kg
15
40kg
30
50-60kg
15
15kg
20
Leg Extensions
Upper Body Rotations
Dyno Leg Drive
Deep Squats with Arm Pulls
Four Complete Circuits Total Exercises
15
2 x (12.5kg)
Section 7
Exercise
20
1,200
7.19
Method: Lay face down on a bench with the arms hanging down holding the bar. Bend the arms bringing
the bar straight up until it touches the underside of the bench whilst keeping the chest in contact with the
bench. Lower the bar slowly to the start position.
Angels
Method: Lie on your front (with or without weights) and raise the opposite arm and leg, trying to keep hips
and lower back as still as possible. Return to lying flat then repeat using the other leg and arm.
Section 7
Method: Start standing, squat down until the thighs are horizontal and the hands can touch the floor. Jump
up onto the bench, then squat down until the thighs are horizontal then stand up. Return to the starting
position by jumping down and repeat the exercise immediately.
7.20
Method: Lying flat on your back on a firm bench, knees bent and feet on the floor, letting the bar rest
across your chest. Hold the bar with your palms forward and your arms bent then extend your arms
upwards and hold the bar above your chest. The bar should be raised and lowered vertically. Lower the bar
to the start position but do not let the bar rest on the chest between exercises.
Method: Lying on your back with calves horizontal, raise the shoulder blades from the floor keeping the
Section 7
Expander
Method: Sit on the machine with your legs slightly bent, arms straight and body rocked forwards from the
hips. Draw your shoulders back, then pull your arms through as in the rowing stroke. Let your arms return
to the straight position then rock from the hips, returning to the start position.
7.21
Method: There are many different leg press machines but the same principle applies to all. The range of
movement used should be from straight legs to a 90 angle between the calves and thighs, then straighten.
Dorsal Raise with Twist and Hold
Method: Starting with your body straight lower your chest until your body and legs make a 90 angle.
Section 7
Straighten your body and twist to face the left, then repeat to the right side.
Lateral Pulls to Neck
Method: Start with your arms extended, draw the bar behind the neck until level with the top of the shoulders.
Return to the start and repeat, drawing the bar in front of your face until level with the front of the shoulders.
7.22
Method: Lying on your back with with your legs and arms vertical in air. Lower your legs to one side and
your arms to the other. Return to the starting position and repeat on the other side.
Method: Lay face down on a bench with your arms hanging down holding the bar. Bend your arms
bringing the bar straight up until it touches the underside of the bench whilst keeping your chest in contact
Section 7
with the bench. Lower the bar slowly to the start position.
Leg Extension
Method: Sitting with an upright, neutral, back position, raise your feet until your legs are straight, then lower
the weight. If possible the machine should be adjusted so that the pads are just above the ankle joints.
7.23
Method: Seated with your legs flat, your feet pointing forward. Twist your torso one way as far as it will
go, then return to centre and repeat in opposite direction.
Method: Sit with the back upright and pushing firmly against the padding. Place the feet in the foot
Section 7
Method: Start standing then squat down until your hands are just off the ground. Stand up and continue to
raise the weights until they are just below your arm pits. Repeat.
7.24
What is it?
Core stability training is used to strengthen abdominal and spinal muscles with the aim of increasing spinal
stability. Traditional abdominal training targets the prime movers in the trunk such as the rectus abdominis
muscle. Core stability training works on the postural muscles (e.g. transversus abdominis) that help to
stabilise the spine and maintain a desired position while performing an activity, that is to say they help to
provide dynamic stability.
Why do it?
There are two main reasons for using core stability training in a programme:
To facilitate good rowing technique via improved posture.
To increase spinal stability during exercise.
An upright, forward leaning posture is a feature of good rowing technique. It is used to create a position
where the weight of the athlete is on their feet rather than the back of the seat. Therefore it helps to
produce a strong leg drive and helps to connect the leg drive to the handle via a strong trunk.
This position is achieved through flexibility (particularly in the hamstrings), postural awareness, and the
ability to sustain a posture during the fatiguing demands of exercise.
Core stability training targets the postural muscles and is a means of training the recruitment and strength
of those muscles, and in the advanced stages enables voluntary recruitment during dynamic exercise.
Spinal stability is relevant to most people because most sports, and everyday activities, load the spine.
abdominis assist in balancing large external forces. Local stabilisers such as transversus abdominis act on
individual lumbar vertebrae to help maintain a neutral spinal position at times when the spine is under
stress. Strength and balance in both systems could therefore help to reduce the risk of injury. Both
systems are often trained in the rehabilitation from back injury.
How do I do it?
The concept of the trunk muscles protecting the neutral position of the spine during movement is key to
the success and correct understanding of core stability training. This point is often forgotten and can result
in exercises promoting static rigidity rather than dynamic stability.
Core stability training involves relaxation and the low-level recruitment of postural muscles. No muscle
bulging, breath holding, teeth gritting is required!
The most difficult part of core stability training is getting started and recruiting the correct muscle.
Achieving Level 1 is perhaps the hardest.
7.25
Section 7
Both postural and prime mover muscles contribute to spinal stabilisation. The prime movers such as rectus
Starting position:
Lie on your back with your knees bent to 90 degrees. Feet resting flat on the floor.
There should be a small arch under the lumbar spine (lower quarter of the back).
Place your right hand just inside of the pelvis at a level midway between your pubic bone and stomach
button.
Rest your left hand flat on your stomach, positioned level with the bottom of your rib-cage.
Activity:
Suck your stomach towards your spine, while maintaining the neutral spine position. Your back should not
flatten to the floor. This is called recruiting the core muscles.
Your hands should feel the stomach pull downwards under the right hand. No significant change should be
felt with the left.
You should continue breathing and still be able to maintain the muscle contraction. Hold for 30 seconds.
Section 7
Exercise 2
This is a variation on Exercise 1.
Starting position:
Kneel on the floor in the four point kneeling position.
Activity:
Recruit the core muscles. The aim is to lift the lower
abdomen (not the upper) towards the spine without
losing the neutral position of the lower back.
7.26
Exercise 3
Starting position:
As for Exercise 1.
Activity:
Recruit the core muscle as in Exercise 1. Keep the muscles recruited and lower the right knee slowly
towards the floor, pause then return to the starting position. Both feet remain static and maintain contact
with the floor. There should be no movement at the pelvis. The lumbar spine should remain in the neutral
position.
Repeat ten times on each side.
Section 7
Exercise 4
Starting position:
As for Exercise 1.
Activity:
Recruit the core muscles as before and then slowly lift the right foot 1 to 2cm from the floor and then
lower back to the floor. No pelvic or lumbar spine movement should occur.
Repeat ten times on each side.
Progression 1: Having lifted the foot 1 to 2cm above the floor, straighten your knee, still holding the foot
1 to 2cm above the floor and then return to the start position. No lumbar or pelvic movement.
Progression 2: Perform with the pelvis on an unstable surface such as a cushion or Sit fit.
7.27
Starting position:
Sitting on a chair with knees and hips bent to 90 degrees, feet resting flat on the floor. Maintain an upright
body posture with the neutral lumbar spine.
Activity:
Slowly lift your right foot from the floor and then straighten your leg out in front of you. Maintain your
upright starting position with the neutral lumbar spine.
Repeat ten times.
Progression 1: Perform while sat on a Swiss Ball. Neither the ball, your pelvis or lumbar spine should
move during the activity.
Progression 2: As progression 1 but the supporting leg is also on an unstable surface such as a cushion or
Sit fit.
Section 7
Level 3
Exercise 6 - Superman
Starting position:
Four Point kneeling.
Activity:
Slowly raise and straighten your right arm and left leg so that they are horizontal, hold for ten seconds then
return to the starting position. Maintain the neutral spinal position. No pelvic rotation should occur.
Repeat ten times on both sides.
7.28
Starting position:
In the press-up position, with knees straight, but with both feet resting on a Swiss ball such that your
body is parallel to the floor.
If possible look sideways to a mirror to ensure the correct starting position has been achieved.
Activity:
Recruit the core muscles. Bend your hips and knees until your thighs reach an angle of 90 degrees to your
trunk. Return to the start position. Maintain a neutral spine position while this occurs.
Repeat ten times.
Section 7
ensuring that you are training the correct muscle groups and not relying only on the prime movers.
7.29
The Exercises
The following circuit is designed to fulfil two purposes. It develops muscular endurance and lactate
tolerance within the muscle whilst working the cardiovascular system. If you have an hour to fill with a
non-rowing workout then this is the one for you. All you need is a 20kg weights bar, a bench and an area
where you can run 30m.
The hour is broken into three 20 minute blocks that run consecutively with no breaks between them.
Circuit 1
This circuit is six exercises completed with a 20kg weights bar and a bench. Each exercise is done
continuously for one minute and the circuit is repeated three times. This gives 18 minutes of activity
Section 7
Table 7.6
Hour of Pain Circuit 1
Exercise
Position
Exercise
Standing
Bicep Curls
Sitting
Lying
Bench Press
Lying
Triceps Press
Standing
Standing
7.30
Method: Hold the bar in front on your thighs with the palms of the hand pointing upwards. Bend your
arms upward bringing the bar to the chest as close to the body as possible. Lower in a controlled manner
back to the start position.
Press Behind the Neck
Section 7
Method: Sitting with your back upright start with the bar resting on your shoulders. Straighten your arms,
lifting the bar to above your head. Lower slowly to the start position.
Bench Press
Method: Lying flat on your back on a firm bench, knees bent and feet on the floor, letting the bar rest
across your chest. Hold the bar with your palms forward and your arms bent then extend your arms
upwards and hold the bar above your chest. The bar should be raised and lowered vertically. Lower the bar
to the start position but do not let the bar rest on the chest between exercises.
7.31
Method: Start with the bar held above your chest, with your arms straight. Bend at the elbows lowering
the bar until the forearms are horizontal. Then lift the weight back to the start position.
Method: With your knees slightly bent, body at 45, raise the bar from straight arms to the chest. Keep
Section 7
Method: Standing upright, hold the bar in front of you with straight arms. Rotate the bar in a canoeing
action so that each end creates large circles.
7.32
Table 7.7
Hour of Pain Circuit 2
Exercise
Position
Exercise
Standing
Squat Jump
Lying
Press Ups
Standing/Lying
Burpees
Lying
Sit Ups
Standing
Running
Section 7
Squat Jumps
Method: Start in a standing position, squat down until your thighs are horizontal and you can place your
hands on the floor. Jump into the air. Then repeat. Look forwards at all times.
7.33
Method: Start lying on your front with your palms below your shoulders, fingers pointing forwards and on
the balls of your feet. Straighten your arms keeping your trunk in a straight line. Return to starting position.
Burpees
Method: Start standing, squat down and place your palms on the floor with your fingers pointing forward.
Straighten your legs, taking your weight on your hands until you are in a press up position. Bring your legs
Section 7
back so your feet are between your hands, then jump as high as you can into the air.
Sit Ups
Method: Lie on your back with your feet flat on the floor and your arms crossed on your chest. Lift up your
shoulders and back until your body is off the floor. Return slowly to the starting position.
7.34
Method: Start in a standing position, squat down opening your arms so that your hands do not touch the
floor. Your thighs should be just below the horizontal. From this position stand up drawing your arms
though. To make the exercise more explosive jump up from the squat position whilst drawing the hands
Section 7
through.
Recommended Reading
-
Tudor O Bompa, Periodisation Training for Sports: Programmes for Peak Strength in 35
minutes
Human Kinetics Europe Ltd, 1999
ISBN: 0880118407
7.35
Section 7
Section 6
Section 5
Section 4
Section 3
Section 2
Section 1
7.36
Section 8 :
Nutrition &
Weight Management
Diet by Majorie T Hagerman ..........................................................................8.02
Losing Weight without Losing Strength ................................................8.11
Section 8
8.01
Introduction
A 2,000m race requires all-out effort for approximately six to eight minutes. If a rower goes into the race
having followed a proper diet during the preparatory training period, there should be enough glycogen stored
in the muscles and liver to support the demands of the anaerobic/aerobic effort required. It is not necessary
for a rower to superload the muscles with glycogen as a marathon runner or Tour de France cyclist might do.
A rowers goal on race day, with regard to diet, is to have enough glycogen stored in the working muscles to
fuel less than ten minutes of intense exercise. During such an intense effort, a rower will expend
approximately 25 to 35 calories per minute, depending on individual body size and rate of metabolism. When
the diet is optimal in carbohydrate, the bodys working muscles can store up to 300 to 400 grams of
glycogen (1,200 to 1,600 calories) to have available as fuel during exercise. The liver will contain stores of an
additional 100 grams of glycogen (400 calories) that can be converted to glucose to fuel the exercising
muscles. Fat can be stored by the body in larger amounts, and can also be used to fuel energy demands,
however, carrying excess body fat is usually detrimental to performance. Fat is also less efficient than
carbohydrate at producing calories from the limited amount of oxygen available during flat-out exercise.
The real issue, then, when looking at a rowers diet, is not what he or she eats on the day of the race, but
whether they are able to maintain glycogen in the muscle at an optimum level to support their training
regime for the days leading up to the competition. To support the high energy requirements of one or two
vigorous training sessions on a daily basis requires a diet which is high in carbohydrate; adequate in
protein, vitamins, minerals and fluids, and minimal in fat. Without attention to diet composition the rower
runs the risk of gradually depleting glycogen stores during each training session and never allowing the
muscle to fully regain its potential supply. This situation not only makes it difficult to obtain the greatest
benefits from a training programme, it also means the athlete could enter the competition with glycogen
stores that are unable to sustain an all-out competitive effort. At a recent team selection process, for
example, an oarswoman participated in nutritional counselling, mainly because she was suffering from low
energy and was unable to train at the level she wanted to. She thought that her low energy level might be
Section 8
due to a diet lacking in iron. Analysis, however, showed that, while her iron intake was fine, only 36% of
her daily calories came from carbohydrate - well below the recommended 60% level. In reality, she was
not eating enough carbohydrate foods to provide the necessary glycogen levels to support her training. Her
goal was to change her diet to maximise her training and competitive efforts.
8.02
Breakfast
Cereal, toast, bagels
Fruit and fruit juices
Eggs (boiled or poached are prepared without added fat and are therefore preferred); limit to 3 to 5
per week
Lean ham - no more than twice per week (no bacon or sausage)
Low fat yoghurt or soft cheese
Skimmed or semi-skimmed milk
Section 8
Low-fat frozen yogurt, sorbet (other desserts limited to 2 to 3 times per week only)
Skimmed or semi-skimmed milk
Snacks
Jam or peanut butter sandwiches
Fresh or dried fruits and fruit juices
Fig bars, oatmeal cookies
Ice lollies, low-fat fruit yogurt, power bars
Athletes often wonder about the wisdom of including sweets as a part of their high carbohydrate training
diet. From a standpoint of glycogen replacement, in the first 24 hours following an event, carbohydrate
from simple sugars has a slight edge over starch carbohydrate in replenishing muscle glycogen. However,
during the following 48 hours, starch carbohydrate is preferable for optimal glycogen stores. The practical
8.03
Section 8
8
28
9
14
In order to check whether they are getting enough protein in their diets, athletes may want to keep a
record of everything eaten during one day, along with the amount of each, and use the protein equivalent
value to calculate total protein available from these foods. Most athletes who follow a balanced diet that
includes foods from all four food groups and has enough calories to maintain weight, will have no difficulty
8.04
8.05
Section 8
competitive athlete.
Section 8
in fat.
In addition to reducing the total amount of fat you eat, the type of fat you select is also important. Olive,
peanut, sunflower and sesame seed oils are all relatively high in monounsaturated and polyunsaturated
fatty acids, and low in saturated fatty acids, and are therefore considered more heart-healthy. Avoid foods
containing lard, the tropical oils (e.g. palm oil), beef suet, and butter - these are all high in saturated fat. You
can tell the kind of fat in a product by reading the ingredients listed on the label, which are required to be
in descending order of weight.
8.06
120
1 medium tomato
22
49
68
Total
257
Including enough fruits and vegetables to meet this higher vitamin C level would have the added
national rowing team candidates studied recently. As noted previously, fruits and vegetables also provide a
rich supply of carbohydrates.
Whenever possible, vitamins and minerals are best obtained from food rather than from supplements. In
foods, they come packaged with other nutrients important to good health. Furthermore, when these
nutrients come in food, there is little if any danger of ingesting such high levels as to be toxic to the body.
The same cannot always be said for supplements, which are often taken in amounts great enough to be
dangerous to normal body function.
If a rower for one reason or another however, is unable to eat an optimally balanced diet, he or she may
wish to consider a vitamin/mineral supplement. The best advice is to choose an all-purpose "one a day"
supplement that provides between 50 and 100% of the RDA for the given vitamins and minerals. In
combination with nutrients received from the diet, this should provide a safe level of supplementation. It is
wise to check with a doctor before supplementing iron to the diet.
8.07
Section 8
advantage of also including the minerals potassium and magnesium, which were low in the diets of many
Section 8
adaptation, fitness, and environmental conditions. Losses of sodium, calcium, potassium, chloride,
and other important ions will vary among individuals. Commercial drinks will provide adequate
replacement of electrolytes and, at the same time, replenish carbohydrate stores. More importantly,
however, drinking an isotonic sports drink and water will restore depleted body fluids for both the
muscle and its transport systems and also ensure successful thermoregulatory function.
8.08
Breakfast
Total Calories: 419
1/2 pint orange juice
1 poached egg
2 slices toast
2 tablespoons jam
1/2 pint skimmed milk
Section 8
Lunch
Total Calories: 550
1/4 pint tomato juice
2 ounces baked fish
1 cup rice
1 orange
2 biscuits
1/2 pint skimmed milk
Dont neglect nutrition after the race is over. This is the time to replace glycogen used during the event.
Research suggests that 1.5 grammes of carbohydrate per kilogramme of body weight should be consumed
immediately and at two hour intervals during the first four hours after exercise. Dont forget to replace fluids
after the event, as discussed earlier.
8.09
Section 8
Recommended Reading
-
Anita Beau, The Complete Guide to Sports Nutrition (Nutrition and Fitness)
A & C Black, 2000
ISBN: 0713653892
8.10
8.11
Section 8
example a pint of milk. Whenever possible we avoid eating immediately before bed and preferably eat
Section 8
8.12
Section 8
8.13
Introduction
Many people confuse being overweight with obesity. Being overweight may just mean that you weigh
more than the average for your height. Often this can be explained by an unusually heavy bone structure
or well-developed musculature.
Obesity on the other hand relates solely to the percentage of body fat deposited about the body. These fat
deposits will result in body changes such as a bulging stomach or double chins. Women in particular will
display drooping breasts and fat deposits on the thighs and both sexes will be subject to flat feet.
Obesity will increase the risk of disease, in particular respiratory and heart disease. It can also lead to
conception and pregnancy problems as well as shorter life expectancy and higher mortality rates. High
blood pressure, cirrhosis of the liver and diabetes are more common in obese people. In addition obesity
will increase the risk of kidney disease, inflammation of the gall bladder, hernias, arthritis and varicose veins.
Weight Check
There are some simple checks to see whether you are overweight; perhaps the simplest is not to weigh
yourself but to look at your profile in a mirror. Without pulling in your stomach check for bulges.
A doctor can calculate your percentage body fat by taking a series of measurements with callipers at
different points of the body. Pinching yourself on the upper arm, thigh and midriff and seeing if there is
more than 2.5cm is a good guide to being overweight.
As you get older, your body shape and make up will change and relying on the scales alone may not be
enough. Use a tape to measure your waist, hips and chest to see if there is any increase. When you do use
the scales, always use the same ones and at the same time of day, as your weight will fluctuate naturally.
Weight Reduction
Section 8
Weight reduction is a health issue and it is therefore wise to consult your doctor before embarking on any
drastic eating regime.
8.14
exercise, the body will use dietary fat before it uses stored fat, so to make your exercise effective, you will
need to reduce the amount of fat in your diet.
A balanced diet is one where you match the energy intake through your diet with the energy output of your
lifestyle. Energy is measured in calories and is provided by a combination of carbohydrates (glycogen) and
fat. For each gram of glycogen we get just over four calories of energy and for each gram of fat we get nine
calories. If you exercise at high intensity, you will burn more calories, but they may not be the ones you
want to burn, and just counting calories may not take into account the energy source you are using.
To achieve and maintain your weight goals you need to have realistic expectations and not seek a quick fix.
Many people have unrealistic expectations, want swift results and give up if these fail to occur. Here are
just a few of the weight loss myths exposed:
8.15
Section 8
For weight management, long periods of low intensity exercise are recommended. However, during
Section 8
8.16
Light Week
Medium Week
Hard Week
PHASE 1
1
10 UT2 18-20spm
15 UT2 18-20spm
15 UT2 18-20spm
15 UT2 18-20spm
20 UT2 18-20spm
20 UT2 18-20spm
2 x 10 UT2 18-20spm
2 x 10 UT2 18-20spm
2 x 15 UT2 18-20spm
15 UT2 18-20spm
15 UT2 18-20spm
20 UT2 18-20spm
20 UT2 18-20spm
20 UT2 18-20spm
25 UT2 18-20spm
PHASE 2
1
20 UT2 18-20spm
20 UT2 18-20spm
2 x 15 UT2 18-20spm
25 UT2 18-20spm
25 UT2 18-20spm
30 UT2 18-20spm
2 x 15 UT2 18-20spm
2 x 20 UT2 18-20spm
2 x 20 UT2 18-20spm
20 UT2 18-20spm
30 UT2 18-20spm
30 UT2 18-20spm
30 UT2 18-20spm
35 UT2 18-20spm
40 UT2 18-20spm
30 UT2 18-20spm
40 UT2 18-20spm
2 x 25 UT2 18-20spm
40 UT2 18-20spm
45 UT2 18-20spm
50 UT2 118-20spm
2 x 20 UT2 18-20spm
2 x 25 UT2 18-20spm
2 x 30 UT2 18-20spm
30 UT2 18-20spm
35 UT2 18-20spm
40 UT2 18-20spm
40 UT2 18-20spm
50 UT2 18-20spm
60 UT2 18-20spm
Section 8
PHASE 3
PHASE 4
1
50 UT2 18-20spm
60 UT2 18-20spm
75 UT2 18-20spm
3 x 20 UT2 18-20spm
3 x 25 UT2 18-20spm
2 x 30 UT2 18-20spm
40 UT2 18-20spm
50 UT2 18-20spm
60 UT2 18-20spm
2 x 25 UT2 18-20spm
2 x 30 UT2 18-20spm
2 x 40 UT2 18-20spm
60 UT2 18-20spm
75 UT2 18-20spm
90 UT2 18-20spm
8.17
Section 8
iii. 2 x 10 UT2 18-20spm means row for ten minutes in your UT2 heart rate band at 18 to 20 strokes per
minute, take a short break and then repeat.
iv. The training programme increases in volume through each training period and from one period to the next.
If you feel you need more time to recover a short rest of three to four days after each three week training
cycle should suffice.
v. When rowing for long periods, you may experience some stiffness in the back. If this is the case check that
you are using the correct technique and if necessary get off the machine every 20 minutes and carry out a
stretching routine including extension stretches (for example see the rectus abdominus stretch shown in
Stretching in Section 1 : Before and After Exercise). Exercises that strengthen the abdominal and back
muscles, which control the posture, will also help to alleviate this problem (see Core Stability Training in
Section 7 : Weight Training).
vi. The effects of energy consumption are cumulative - the effect is the same whether you complete one hour
continuously or break it down to 3 x 20 minutes.
vii. Phases 3 & 4 are certainly not for everybody; many will find Phases 1 & 2 quite adequate. We recommend
you seek professional medical advice before embarking on Phases 3 & 4, even if you have completed
Phases 1 & 2 and experienced no problems.
8.18
Section 9 :
Sports Psychology
Section 9
9.01
Section 9
while you are exercising need to be natural elements of your training programme. The more you can be
strong in your thinking, approaching your training with purpose and conviction, the more you will get out of
every session you do. Most people get maximum enjoyment from seeing that they are making good
progress, so you need to make sure that you set up your training in such a way that you allow your mind
to see how well you are improving session by session.
You will be exerting a good amount of physical effort during your training, and we are sure you will get
added benefits from the time you invest if you are able to make sure that you get the appropriate
psychological impact too.
9.02
Section 9
This subtle, but important difference needs to be constantly focused upon in order that you maintain
ownership of your programme and keep really enjoying your training, week in, week out.
9.03
Goal Guides
Whether your goal is to control weight, improve general fitness levels, or be able to break eight, seven or
even six minutes for a 2,000m row, there are some basic rules that you need to follow.
First, you need to start the goal-setting process with the finish point in mind. This makes it a lot easier for
you to take the appropriate steps to set effective goals along the way. Try to make this end goal as specific
as possible. For example, a goal of losing weight is pretty non-specific. How much weight? By when? And
how? Your goal will be much more helpful if you give yourself detailed aims, such as: By three months
from today, I aim to have lost 5kg. I will do this by rowing four times a week and by working on improving
my diet.
When we have a specific goal like this, you can then begin to calculate what you need to do on a day-today basis in order to achieve your long-term success. Therefore, if you want to achieve the 5kg weight
loss in three months, this actually means that you will be aiming to lose 1.6kg per month, which in turn
means you are trying to lose 0.4kg per week, or 0.06 kg per day! And what does 60 grams feel like? Well,
if you have an average apple available, pick this up, and 60g is about half the weight of this apple! So, from
a large goal of 5kg, that might seem quite daunting, you might hopefully be able to be more optimistic that
you can little by little make the 60g daily progress that would add up to your desired total.
Think of the ultimate goal as the top of a staircase, and in order to successfully reach the top of your stairs,
you need to take each step with maximum efficiency, allowing you to tackle each step with equal
enthusiasm. So, apply the staircase principle to any goal you set. See what is at the top, and then break
the ultimate aim down into manageable daily or weekly chunks. If you adhere to the following rules along
the way, you will be sure to get maximum satisfaction out of your goals:
Make sure your goals are realistic, but challenging. Getting the balance right here is essential. Too
easy, and the goals will not motivate or create a sense of urgency. Too hard, and the goals will demotivate as you will not get any positive feedback that you are getting close to achieving your ideal
outcome. Therefore, keep asking yourself, does this goal challenge me, and do I believe it is
realistic?
Progress towards goals is never smooth - sometimes you make quicker progress than expected,
other times you are hindered in your efforts. Therefore, make sure that you allow the time frames
Section 9
and the goals to be adjustable. Allowing flexibility is critical as goal setting is often like an
experiment, and as we know with most experiments, the scientists seldom get the method perfect
first time round.
As much as possible, make sure you measure your progress. In the weight loss example, there is a
good objective progress check in terms of actual weight measurement. Use times, distances,
frequency of training, or your performance rating scales to keep you focused on measuring your
successes. If you can see the end goal getting closer, then the more motivated you will be.
9.04
Section 9
9.05
Stage of Season:
Current aims:
Long-term aims:
Progress so far:
Training Focus
(Mental, physical, technical)
Ideal
(1-10)
Current Level
(1-10)
Priority
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Section 9
10
Fill in the various areas that you are trying to improve upon. The list can be as long or as short as you like. Fill in
what you would score yourself out of ten for your current ability on each area. Look through the scores, work out
your strengths (the things you should keep reminding yourself are good about you), and identify which areas score
lower. These are going to be your priority areas to work on. Pick only two to three areas to work on at a time and
rescore yourself on each area in five to six weeks time.
Once youve worked out what your priorities are, make a plan as to what you are going to do through your
exercise that will particularly help you improve on these specific areas. Make sure you work out how your
strengths are going to help you bring up the priority areas.
To help set some goals for each of these areas refer to the goal setting advice in this section.
9.06
9.07
Section 9
present becomes really important, from time to time turn the monitor over, and set an alarm to sound
Section 9
9.08
Section 9
START
9.09
Section 9
epidemic spread!
9.10
Section 9
9.11
Event:
Competition
Finish Position:
Start Time:
am/pm
Environment:
Key Warm-up/Preparation Details:
Section 9
Positive Outcomes
Negative Outcomes
Training pointers:
Future racing reminders:
Overall satisfaction level of performance (not result):
9.12
Section 9
Recommended Reading
Stephen J. Bull, John G. Albinson, Christopher J. Shambrook : The Mental Game Plan:
Getting Psyched for Sport
Sports Dynamics, 1996
ISBN: 951954326
9.13
Section 9
9.14
Section 10 :
Training Considerations
Ageing and Performance by Harry Welsh ..................................................10.02
Training During The Menstrual Cycle by Kareen Larkin ............................10.05
Training During Pregnancy by Kareen Larkin ..............................................10.10
Section 10
10.01
Physiological Decline
Irrespective of fitness level, physiological decline starts after maturity has been reached. For the highly
trained athlete, however, the process can be held off until approximately forty years of age. These
physiological changes take place in both the cardiorespiratory (CR) and cardiovascular (CV) systems and in
muscular size and strength. There are other changes that will hamper performance but these are the ones
dealt with here.
Section 10
can only be a rough guide, with a possible plus or minus of 15/20 beats per minute (bpm). A 60 year old
would be estimated with a MHR of 160 bpm and work aerobically up to 80% of that (128 bpm), hence they
would be working at a much lower heart rate than a 20 year old working at 80% of maximum (160bpm).
10.02
Section 10
injuries and limbs encased in plaster. With judicious remedial treatment, losses can be rectified with
recovery, success being relative to age.
10.03
Training
A positive state of mind, and a considerable degree of self discipline and sacrifice may be required to
adopt a fitness training regimen into old age. Providing one is physically sound, the benefits that can be
accrued will be well worth the efforts. Quality of life is important at any age, but never more so than in old
age. It is always prudent to have a regular medical check up and elderly participants in exercise and
training must always be aware of their limitations, and constantly adjust aims and objectives.
VO2 max decreases by 0.4ml/kg/minute/year on average. A man aged 25 who is at the peak of his fitness
and weighs 80kgs has a VO2 max of approximately six litres/min. If his weight remains the same and he
continues to train, at the age of 50 his VO2 max will have dropped to five litres/min. If, at his peak, his
2,000m best time is six minutes, this would fall to around six minutes 40 seconds by his 50th birthday as a
direct result of the decline in VO2 max.
This rate of decline is an average figure and includes sedentary people, but there are steps that can be
taken to arrest decline. One of the first things is weight management. As explained above, muscle is lost
through atrophy with increasing age. If you maintain your weight, then the ratio of body fat to muscle
mass increases. Rather than just watching your weight, control your percentage body fat.
Muscle tissue burns oxygen while body fat reduces the VO2 per kilo bodyweight. A correct nutritional
calorie balance, which is adequate in carbohydrates and protein and low in fat, is essential (see Diet by
Majorie Hagerman in Section 8 : Nutrition and Weight Management) and allied to strength retention (see
Section 7 : Weight Training). Exercise is the best way to manage your percentage body fat.
Training still needs to be varied and should aim to cover all the energy systems from low intensity aerobic
work, through lactate threshold training up to high intensity anaerobic workouts. It is also important to
continue to carry out the core stability exercises (see Core Stability Training in Section 7 : Weight Training).
Older rowers should take care to maintain the wave training principle to reduce the risk of over-training
whilst still looking for progressive increments. By sticking to non-weight bearing, non-impact exercises like
Section 10
the Indoor Rower you will reduce the risk of muscle and joint damage.
10.04
10.05
Section 10
delayed menarche (onset of menstruation), oligomenorrhoea (irregular menstruation occurring with only
Section 10
10.06
increased liver and muscle glycogen storage and uptake - possibly increasing endurance
performance.
glycogen-sparing through increased lipid (fat) production, muscle lipid breakdown, and greater
use of free fatty acids.
Other effects:
Deposition of fat in breasts, buttocks and thighs.
Increased blood pressure.
Increased calcium uptake in bone.
Changes in neurotransmitters (brain chemicals) - possible improved cognitive function and memory.
Progesterone has been shown to have the following actions:
Increased core body temperature 0.3 to 0.5C.
Increased minute ventilation, and enhanced ventilatory response to low blood oxygen and high blood
carbon dioxide i.e. During the week before menstruation and the week after ovulation increased
levels of progesterone stimulate the brains respiratory centre and cause an increase in breathing
rate making exercise feel more strenuous, but not necessarily affecting performance.
Post-ovulatory fluid retention via effects on the kidneys hormone system.
Actions on insulin receptors leading to peripheral insulin resistance.
Metabolic effects, resulting in a greater dependence on fat as a substrate.
Although the above physiological effects have been shown to occur, results from studies so far varies, and
there is, as yet, no convincing evidence that performance is significantly affected, positively or negatively,
at any particular stage of the menstrual cycle. Some anecdotal evidence from athletes on differences in
performance, particularly in the pre-menstrual or menstrual phases, has not been confirmed by scientific
studies. World best performances have been recorded at all stages of the menstrual cycle.
10.07
Section 10
Painful periods is a common phenomenon, most prevalent in the teenage years and later 30s age group.
Elzi Volk, Planet Estrogen Part III: The Menstrual Cycle and Athletic Performance
Section 10
http://www.thinkmuscle.com/articles/volk/planet-estrogen-03.htm
10.08
10.09
Section 10
There is a potential increase in susceptibility to musculoskeletal injuries such as lower back pain.
General Guidelines
Drinking plenty of fluids is very important during pregnancy and especially during the first trimester.
The baby has no way to control its own temperature so over heating should be avoided at all cost.
This can be done by ensuring adequate hydration and avoiding training in hot humid conditions.
Remember that if swimming you still sweat but might not notice, so stop regularly to rehydrate.
For women who trained regularly before pregnancy regular exercise is preferable to sporadic
sessions. As a general rule, mild to moderate exercise for 20 to 40 minutes, three times a week, at
a heart rate up to approximately 140 beats per minute, has been recommended. Prescriptive
guidelines however can be unhelpful (producing frustration, rebellion and guilt in many physically
active women), and now it is generally considered as important to encourage pregnant women to
modify the intensity of their exercise according to their own feelings of fatigue. Exhaustive exercise
should be avoided. Unfortunately, there is a lack of clear scientific evidence to rely on at higher
exercise intensities and further research is needed. Pregnancy is not the time to commence
anything other than a very mild exercise programme (those serious athletes who wish to continue
intense training should be individually and carefully counselled as to the best approach for them).
You should always be aware of the reduced oxygen availability during pregnancy and moderate your
training accordingly. We recommend using a heart rate monitor to ensure the correct intensity, and
not to rely on your pre-pregnancy pace as a guide. Above all, even if your heart rate appears to be
within your normal range, listen to your body and stop exercising if you do not feel comfortable.
Pregnancy requires approximately an extra 300 calories per day. These requirements are greater for
women who exercise regularly. This should be carefully observed and training should be stopped if
there is an insufficient weight gain (less than 1kg per month) during the last two trimesters.
Avoid exercise where a loss of balance or physical contact could occur, especially in the third
trimester.
Dress for exercise wearing loose fitting clothing, with a good support bra and comfortable shoes.
You can keep the one-piece row-suits in the cupboard for a few months!
Avoid exercising in the supine position (on your back) after the first trimester since this is the time
Section 10
that the uterus grows out of the pelvis and this position causes the uterus to weigh down on the
vena cava so reducing the blood and oxygen flow to the baby.
Non-weight bearing exercise like swimming, cycling and indoor rowing are recommended, but, if
doing weight bearing exercise, avoid bouncing and jerking exercises and deep knee bends as the
10.10
Indoor Rowing
If you are a regular user of the Indoor Rower pre-pregnancy there is no reason why you should not
continue rowing throughout your pregnancy, subject to the following guidelines:
Be aware that as your pregnancy progresses you will need to re-evaluate your goals - more in line
with staying fit than trying to work towards a personal best.
Be particularly careful with the intensity of your workouts in the first and last trimesters. For
example, whilst Professor Clapp (see below) concludes that continuing aerobics and running during
the first trimester does not increase the incidence of miscarriage, it is important to remember that,
to some degree, indoor rowing utilises the abdominal muscles. Given this crucial time in the
development of the foetus, it is therefore vital that the rower adopts the correct technique, utilising
predominately the leg muscles with less emphasis on the upper body and abdominal region. If in
doubt ask a Concept 2 instructor or personal trainer to review your technique.
In relation to training throughout pregnancy Professor Clapp recommends stationary cycling,
swimming and walking but he suggests that other forms of exercise are either contraindicated, or
require modification. Indoor rowing would fall into the latter category and, apart from ensuring
correct technique, the appropriate modifications could involve the lowering of your damper
setting/drag factor to a minimum and, as above, ensuring that there is a minimum amount of stress
placed on the upper body/abdominal region at the conclusion of the Drive phase of the stroke.
Warning Signs
Stop training immediately and seek medical advice if you experience any of the following symptoms:
Vaginal bleeding or leaking of amniotic fluid.
Swelling of the ankles, hands or face.
Persistent headaches or visual disturbances.
Shortness of breath when not exercising.
Dizziness, faintness, pins and needles or numbness.
Nausea and vomiting.
Section 10
Excessive fatigue.
Palpitations or chest pains.
Persistent contractions (more than six per hour) or unexplained abdominal pain.
10.11
Recommended Reading
For more information please see the following websites and publications:
-
Thomas W Hanlon, Fit for Two; the Official YMCA Prenatal Exercise Guide
Human Kinetics, 1995
ISBN: 0873228286
Renee Garrick (Foreword), Greg Waggoner, Doug Stumpf, From Baby to Bikini: Keep Your
Midsection Toned Safely During Pregnancy and Flatten Your Abdominals Fast After You Have
Your Baby
Warner Books, 1999
ISBN: 0446673986
Section 10
Page 1889
10.12
Training Opportunities
For anyone interested in or currently working with people with physical, sensory and learning impairments
the YMCA Fitness Industry training programme offer a course - 'Exercise & Fitness for Disabled People'.
This is a 3 day course covering general disability awareness training.
Further details may be obtained from:
Customer Service
YMCA Fitness Industry Training
111 Great Russell Street
London WC1B 3NP
Section 10
10.13
Section 10
10.14
Section 11
Section 11 :
Training Interruptions &
Holiday Training
Training Interruptions ............................................................................11.02
Holiday Training ....................................................................................11.03
11.01
Section 11
Illness
If you have lost time through illness and it has required you to see a doctor then you should resume
training under his/her guidance. If you were just under the weather with a cold, once your resting heart
rate (RHR) has returned to normal, complete two days of general low intensity training and, if there are no
bad reactions, pick up the programme as if there had been no break.
Injury
If you have lost time because of injury you must resume training under the strict supervision of your doctor
or physiotherapist. You should not take it upon yourself to resume training as you may aggravate the injury
and lose more time.
Holiday
If you lose up to two weeks training due to holiday or other commitments your training programme can be
picked up again at the appropriate point, as you will actually have lost little or no fitness during that time.
For example, if you take a two week holiday after week 5 of a 12 week pre-competition programme, pick
up on week 7 when you return. If you train just three times a week and miss one session you should
make it up. However, you must not try to make up more than one or two missed training sessions as you
will not have enough rest and recovery days to allow your body to adapt to the exercise. You should just
carry on your programme as though there has been no break.
After three weeks lost training complete two days of general low intensity training then pick up the
programme as if there had been no break. After four or more weeks lost training you should consider
starting your programme again.
11.02
Section 11
11.03
Section 11
Circuit 1
If there are twin beds, or a chair, then they can form the second piece of exercise equipment.
Table 11.1
Circuit 1 - Suggested Bedroom Circuit
Exercise
Reps
Sets
Triceps Dips
20
Dorsal Raise
30
Inclined Press Up
20
Crunchies
30
Tricep Dip
Method: Place your heels on the floor and support yourself with your hands behind you on either a chair or
the side of the bed. Lower your body slowly until your upper arms are horizontal, keeping your legs
straight. Return to the starting position. To make this more difficult put your feet on another chair or bed.
Dorsal Raise
Method: Lying on your front on the floor or bed raise your feet and chest, hold for three seconds and then
lower slowly. To make this less difficult put your hands behind your back. To make it more difficult hold
your arms straight in front of you.
11.04
Section 11
Method: Place your feet on a chair or bed and hands on the floor underneath your shoulders. Lower your
chest slowly to the floor keeping your body straight. Straighten your arms to return to the start position.
Crunches
Method: Lay on the floor on your back, holding your calves horizontal and at right angles to your thighs.
With your arms crossed on your chest lift your shoulders off the ground, then return slowly to the starting
position. To make this easier put your arms by your sides. To make it more difficult hold your fingers to
your temples, but do not pull on your head or neck with your arms.
These exercises do not involve any impact and so should not bother other guests.
One set consists of 300 exercises at the end of which you rest until your pulse rate drops to around 140,
then repeat.
11.05
Section 11
Table 11.2
Circuit 2
Exercise
Reps
Sets
Star Jumps
20
Press Ups
20
Sit Ups
30
Burpees
30
Method: Start in a standing position, squat down until you can touch the floor then in one action jump into
the air opening your arms and legs into a star. You should land with your feet together and hands by your
sides ready to start again.
Press Ups
Method: Start lying on your front with your palms below your shoulders, fingers pointing forwards and on
the balls of your feet. Straighten your arms keeping your trunk in a straight line. Return to starting position.
11.06
Section 11
Method: Lie on your back with your feet flat on the floor and your arms crossed on your chest. Lift up your
shoulders and back until your body is off the floor. Return slowly to the starting position.
Burpees
Method: Start standing, squat down and place your palms on the floor with your fingers pointing forward.
Straighten your legs, taking your weight on your hands until you are in a press up position. Bring your legs
back so your feet are between your hands, then jump as high as you can into the air.
11.07
Section 11
Table 11.3
Circuit 3 - Lower Body
Exercise
Reps
Sets
Star Jumps
15
Squat Thrusts
15
15
Burpees
15
Star Jumps
Method: Start in a standing position, squat down until you can touch the floor then in one action jump into
the air opening your arms and legs into a star. You should land with your feet together and hands by your
sides ready to start again.
11.08
Section 11
Method: Start squatting down with your feet between your hands. Take your weight on your hands and
straighten your body to the press up position. Bring your feet back between your hands.
Lunges
Method: Start standing with your weight evenly on both feet. Step forward with one leg and bend the
front knee, keeping your back vertical. Then straighten the front leg, returning to the standing position.
Note: when starting this exercise begin with small steps until you are familiar with the action.
Burpees
Method: Start standing, squat down and place your palms on the floor with your fingers pointing forward.
Straighten your legs, taking your weight on your hands until you are in a press up position. Bring your legs
back so your feet are between your hands, then jump as high as you can into the air.
11.09
Section 11
Table 11.4
Circuit 3 - Upper Body
Exercise
Reps
Sets
25
Sit Ups
25
Triceps Dip
25
Dorsal Raise
25
25
Crunches
25
25
Method: Start lying on your front with your palms below your shoulders, fingers pointing forwards and on
the balls of your feet. Straighten your arms keeping your trunk in a straight line. Return to starting position.
Sit Ups
Method: Lie on your back with your feet flat on the floor and your arms crossed on your chest. Lift up your
shoulders and back until your body is off the floor. Return slowly to the starting position.
11.10
Section 11
Method: Place your heels on the floor and support yourself with your hands behind you on either a chair or
the side of the bed. Lower your body slowly until your upper arms are horizontal, keeping your legs
straight. Return to the starting position. To make this more difficult put your feet on another chair or bed.
Dorsal Raise
Method: Lying on your front on the floor or bed raise your feet and chest, hold for three seconds and then
lower slowly. To make this less difficult put your hands behind your back. To make it more difficult hold
your arms straight in front of you.
Method: Start lying on your stomach, resting on the balls of your feet. Your hands should be under your
chest, the thumbs and forefinger of each hand making a diamond. Straighten your arms keeping your trunk
in a straight line. Return to starting position.
11.11
Section 11
Method: Lay on the floor on your back, holding your calves horizontal and at right angles to your thighs.
With your arms crossed on your chest lift your shoulders off the ground, then return slowly to the starting
position. To make this easier put your arms by your sides. To make it more difficult hold your fingers to
your temples, but do not pull on your head or neck with your arms.
Angels
Method: Start lying on your front and raise the opposite arm and leg, trying to keep hips and lower back as
still as possible. Return to lying flat then repeat using the other leg and arm. Alternatively this can be done
in the four point kneeling position as shown in Section 7 Core Stability.
11.12
Section 11
11.13
Section 11
11.14
Section 12
Section 12 :
Tests
Baseline Tests........................................................................................12.02
Step Tests ..............................................................................................12.03
12.01
Section 12 : Tests
Baseline Tests
Section 12
Whatever your training goals you will want to know how you are progressing. A simple way to keep a
check on your progress is to do some baseline tests at regular intervals during your training. Every two or
three months is generally sufficient, though you may wish to update information more frequently, say
every six weeks.
Outlined below are a series of monitoring tests. The first four can be done by anyone who is in good
health and reasonably fit, but Test 5 - The Step Test is very demanding and intended for those who are fit
and in serious training for competition. There are also a series of physiological tests that can be used to
monitor training. These can be found in Physiological Tests in Section 3.
12.02
Tests : Section 12
Test Protocol
For any given load, there is an energy cost known as the metabolic equivalent, measured in Mets. An
increase of 25 watts on the Indoor Rower is approximately equivalent to one Met and will bring about an
increase in oxygen consumption of 3.5ml/kg/min.
The steps used for this test are displayed in Table 12.1 in terms of Pace/500m and approximately relate to
25 watts/1 Met increments. The test consists of five four minute pieces, each rowed at a consistent 500m
pace. The load is increased for each step as shown in Table 12.1.
The first four minute step should be set at a level which will allow you to complete the four minutes
comfortably with no signs of distress. Rest for 30 seconds between each step and record the details as
illustrated in Tables 12.2 and 12.3. Note: if the monitor is set for four minutes work and 30 seconds rest,
all information is stored for recording at the end of the test (see The Performance Monitor in Appendix).
During each step, the heart rate will rise, but should stabilise after around three minutes. This is called
steady state.
In subsequent tests, improvement in endurance is indicated when you find that your heart rate is lower for
any given step; your heart is doing less work for the same pace/effort.
Table 12.1
Model C 500m Pace/Watts Conversion Table
500m
4:01.0
3:11.3
2:47.1
2:31.8
2:20.9
2:12.6
2:06.0
2:00.5
1:55.9
1:51.9
1:48.4
1:45.3
Watts
25
50
75
100
125
150
175
200
225
250
275
300
500m
1:42.5
1:40.0
1:37.7
1:35.6
1:33.7
1:32.0
1:30.3
1:28.8
1:27.4
1:26.0
1:24.7
1:23.6
Watts
325
350
375
400
425
450
475
500
525
550
575
600
12.03
Section 12
Step Test
Section 12 : Tests
How to Select Steps for the Step Test
To determine the appropriate start level, you will need to know your current 2,000m time. Using Table 12.1,
Section 12
select the nearest step to your 500m split time for 2,000m. To determine your Step 1, count back six
steps. After rowing 4 minutes at Step 1 move up to the next step, and so on, until Step 5 which should be
performed flat out to elicit a predicted 2,000m time. If your 2,000m time is slower than 9:30 you must
select 4:01 as your Step 1 as this is the lowest starting point for the Step Test.
The following is an example of an athlete who rows 2,000m in 6:32. Average 500m split = 1:38. Nearest
split below this figure is 1:39. Starting level (Step 1) is six steps back = 1:59. Step 2 = 1:54. Step 3 = 1:50.
Step 4 = 1:47 (just above anaerobic threshold). Step 5 is done flat out to give a predicted 2,000m time.
Table 12.2
First Test Results
Date: 18th Nov
Step 1
Step 2
Step 3
Step 4
Step 5
Set Pace/500m
2:00.5
1:55.9
1:51.9
1:48.4
MAX
Distance (m)
1000
1035
1074
1107
1221
23
24
25
26
31
151
165
177
183
194
Actual Pace/500m
2:00.0
1:56.0
1:51.8
1:48.4
1:38.2
Table 12.3
Second Test Results
Date: 23rd July
Step 1
Step 2
Step 3
Step 4
Step 5
Set Pace/500m
2:00.5
1:55.9
1:51.9
1:48.4
MAX
Distance (m)
1001
1037
1076
1108
1232
22
24
25
25
32
143
154
166
175
189
Actual Pace/500m
1:59.9
1:55.8
1:51.6
1:48.4
1:37.4
12.04
Tests : Section 12
The graph below shows how the plotted line for the second test indicates heart rate is lower at each point.
This indicates that the training programme has had a positive impact in terms of increasing the athletes
Section 12
200
190
180
170
160
150
Heart rate (1st Test)
140
130
2.00
1.55
1.50
1.45
1.40
1.35
Pace/500m
12.05
Section 12 : Tests
Frequently Asked Question on the Baseline Test
Section 12
12.06
Appendix
The Performance Monitor (PM2)..................................................................ii
The Performance Monitor (PM2+) ..............................................................vi
The Damper Lever and Drag Factor............................................................vii
500m Split Time to Watts Conversion ........................................................ix
Pace Guide ....................................................................................................x
Weight Adjustment Factor (WAF)................................................................xi
Training Log ................................................................................................xii
Appendix i
Appendix
Concept 2 Incentives..................................................................................xiii
Appendix
The Performance Monitor (PM2)
Getting Started
TIME
TIME
SPM
SPM
/500
/500M
M
METERS
METERS
ON/OFF
DISPLAY
TIME
METERS
REST
/500m
WATT
Output for each stroke. How hard you pulled on the last stroke.
RECALL
SET DIGITS
READY
OK
CAL
Display Modes
Pace & Metres
TIME
SPM
/500 M
DISPLAY
DISPLAY
/500m
/500m
WATT
WATT
METERS
CAL
CAL
Appendix
Watts
SPM
TIME
SPM
/500 M
WATTS
AVE /500 M
WATTS
DISPLAY
DISPLAY
Calories
/500m
/500m
WATT
WATT
TIME
CAL
SPM
CAL
CAL/HR
CAL
Appendix ii
Appendix
Preset Workouts
You can set up four different types of workout on the monitor: pre-set time duration, pre-set distance, timed
intervals and distance intervals. After you have finished a workout, you can use RECALL to view your
performance. The sample workouts below are designed to help you become familiar with the monitor. We
recommend you set them up as you read through each example. You may change the display mode
before, during or after your workout.
Example 1: Pre-set Time (45 minute row)
TIME
SPM
TIME
TIME
TIME
SPM
/500 M
ON/OFF
TIME
/500 M
READY
SET DIGITS
Row
OK
AVE /500 M
AVE /500 M
x2
x1
x5
METERS
TIME
METERS
SPM
SPM
/500 M
ON/OFF
/500 M
METERS
READY
SET DIGITS
OK
AVE /500 M
x3
x1
Row
AVE /500 M
x5
TIME
SPM
TIME
SPM
/500 M INT
/500 M
ON/OFF
TIME
REST
SET DIGITS
SET DIGITS
READY
REST TIME
AVE /500 M
OK
Row
AVE /500 M
METERS
SPM
SPM
/500 M
METERS
SET DIGITS
REST
SET DIGITS
READY
REST TIME
AVE /500 M
OK
REST TIME
AVE /500 M
Row
During Examples 3 and 4 the interval number will be displayed in the upper right corner during the rest
interval.
Your workout results will remain in the monitors memory until another workout is started, even if it is
turned off.
Appendix iii
Appendix
TIME
ON/OFF
Appendix
Recall
After you have finished a workout, you can use RECALL to view your performance during each split or
interval of your workout.
The first press of the RECALL button displays the end of workout information. Each
successive press of the RECALL button shows the next earlier split or interval until either
the last split has been displayed or there is no more memory available (maximum storage is
20 splits or intervals).
The word SPLIT will appear on the screen to indicate that you are viewing split information
as opposed to end of workout information. Default splits are two minutes for timed
workouts and 500 metres for distance workouts.
The side arrow button works the same as RECALL. It shows the next earlier split or
interval.
The up arrow button shows the next later split or interval.
/500m
The DISPLAY button can be used during split recall to view splits in different modes: /500m
WATT
CAL
Pressing REST during split recall shows splits in cumulative mode. This is indicated to the
user by CU in the centre display field. Press REST again to exit CU mode.
Appendix
The heart rate box shows your heart rate at the end of each interval or split.
SPM
Appendix iv
The SPM box shows your average strokes per minute for each interval or split.
Appendix
Extra Functions
ON/OFF
TIME
DISPLAY
/500m
REST
WATT
RECALL
SET DIGITS
METERS
READY
OK
CAL
Splits
The monitor can record a maximum of 20 splits for a set time or distance.
Custom Splits (time). READY/TIME: To set custom splits (time) press READY and TIME
OK
together, then use the SET DIGITS buttons to set the split time. Press READY when done.
Custom Splits (distance). READY/METERS: To set custom splits (distance) press READY and
OK
METERS together, then use the SET DIGITS buttons to set the split distance. Press READY
when done.
Splits On/Off. READY/RECALL: To display the split performance press READY and RECALL
OK
together. The split score will hold for five seconds in the lower left display window, and then
return to the normal display. When the monitor starts up the splits option is off by default.
Drag Factor
READY/REST: To display the drag factor press READY and REST together and then row a few
OK
strokes. The drag factor is useful if you use Concept 2 Indoor Rowers in different locations
and want to be sure the resistance level is the same. The typical range for the drag factor is
100 (damper setting 1) to 220 (damper setting 10). When the monitor starts up the drag factor
option is off by default.
OK
99,999m it rolls over to 00,000. Press RECALL to reset to 0. Press READY or ON/OFF to get
out of this function.
OK
resettable. Distance is in kilometres and is only displayed when READY and SET DIGITS
are being pressed together.
Display Test
OK
/500m
READY/DISPLAY: Press READY and DISPLAY together and the monitor will perform a
WATT
CAL
Appendix v
Appendix
Odometers
Appendix
The Performance Monitor (PM2+)
The PM2+ is the second generation of the PM2 and as such has the same standard features. There are
additional serial ports on a PM2+ that allow you to link to a computer and therefore to other rowing
machines, either directly, or over the internet. The e-Row software you need to do this is available to
download free from the concept 2 website at www.concept2.co.uk. With e-Row you can create, save and
modify races and workouts, connect to other PM2+s over the internet for racing, display races and
workouts in Race, Spreadsheet, Powerplot, and LCD Monitor views, and store data.
When using the PM2+ connected to either the internet or another machine the area of the monitor that
normally shows the drag factor or heart rate shows your current position with meters ahead displayed with
a + sign, and meters behind displayed with a sign (see below). The number of meters shown indicate
how far in front or behind you are. If you are not using the race facility then the PM2+ acts the same as the
PM2. It will display heart rate when used in conjunction with a heart rate interface, or the drag factor if not.
TIME
TIME
SPM
SPM
TIME
TIME
/500
/500M
M
/500
/500M
M
METERS
METERS
METERS
METERS
ON/OFF
DISPLAY
TIME
METERS
REST
SPM
SPM
PLACE
PLACE
ON/OFF
/500m
DISPLAY
TIME
METERS
REST
WATT
Appendix
RECALL
SET DIGITS
READY
OK
WATT
RECALL
CAL
PLACE
PLACE
/500m
SET DIGITS
READY
OK
CAL
METERS
METERS
++
METERS
METERS
+
_+
_
Appendix vi
Appendix
The Damper Lever and Drag Factor
The load on the Concept 2 Indoor Rower is unlike any normal resistance training equipment. There is no
pre-set load; what is measured is the ability of the user to accelerate the flywheel overcoming the frictional
force of the air opposing the flywheel rotation. The monitor display of the flywheel is a numerical
calculation using the acceleration, speed of rotation and moment of inertia.
The damper lever on the side of the fan cage controls the drag factor. With the damper set to level 10
more air can pass across the fan increasing the rate of deceleration (drag). The monitor detects the
increase in drag and an adjustment is made to the pace readout.
The monitor displays the drag factor as a number in the order of 100 at level 1 and around 220 at level 10
on a new machine. If the perforations on the fan cage become clogged, then to achieve the same drag
factor the damper lever will need to be put on a higher setting. The monitor detects the effect on the
flywheel not the position of the damper lever so although the setting on different machines may not be
the same, the drag factor reading will always be correct.
this level the feel is closest to that of a racing boat therefore making the training rowing specific. Nonrowers using the machine for cross-training or as a sport in its own right may benefit from a damper
setting outside of this range.
As a general rule, bigger heavier and stronger users would tend towards level 10 while smaller lighter
users would benefit from a lower setting.
It is a question of trial and error to find the most suitable setting for each individual. Once you have found
the ideal set up note the drag factor rather that the damper lever setting, as this will remain constant
across different machines.
Appendix vii
Appendix
Rowers on water use the machine in the range of 130 to 140 or level 3 to 4. The reason for this is that at
Appendix
Recommended Drag Factor Settings
International rowers train and test with the drag factor setting at a level of resistance that enables them to
replicate their rhythm and rate from the water. Good rowing technique is about speed of application of
power and not just brute strength.
The table below illustrates the settings recommended by the Amateur Rowing Association and used by
Great Britains international rowing teams for testing and training.
Appendix
J11/12 beginner
Drag Factor
95-105 approx
J12/13
105-115
J13/14
110-120
J14/15
115-125
Junior Women
125-135
Junior Men
130-140
125
130
135
140
Appendix viii
Appendix
500m Split Time to Watts Conversion
To convert your 500m split time to watts either use the following equation or refer to the table below.
Power (Watts) =
2.8
(pace)3
3:11.3
2:47.1
2:31.8
2:20.9
2:12.6
2:06.0
2:00.5
1:55.9
1:51.9
1:48.4
1:45.3
Watts
25
50
75
100
125
150
175
200
225
250
275
300
500m
1:42.5
1:40.0
1:37.7
1:35.6
1:33.7
1:32.0
1:30.3
1:28.8
1:27.4
1:26.0
1:24.7
1:23.6
Watts
325
350
375
400
425
450
475
500
525
550
575
600
Appendix
500m
Appendix ix
Appendix
Pace Guide
This pace guide will give
you your finishing time for
a variety of different
workouts, provided you
maintain an even pace for
the duration of the row.
1,609m = 1 Mile
21,097m = 1/2 Marathon
Appendix
Appendix x
Pace Guide
500m
1,609m
2,000m
5,000m 10,000m
21,097m
42,195m
100,000m
1:10
1:12
1:14
1:16
1:18
1:20
1:22
1:24
1:26
1:28
1:30
1:32
1:34
1:36
1:38
1:40
1:42
1:44
1:46
1:48
1:50
1:52
1:54
1:56
1:58
2:00
2:02
2:04
2:06
2:08
2:10
2:12
2:14
2:16
2:18
2:20
2:22
2:24
2:26
2:28
2:30
2:32
2:34
2.36
2.38
2.40
2.42
2.44
2.46
2.48
2.50
2.52
2.54
2.56
2.58
3.00
3:45
3:52
3:58
4:05
4:11
4:17
4:24
4:30
4:37
4:43
4:50
4:56
5:02
5:09
5:15
5:22
5:28
5:35
5:41
5:48
5:54
6:00
6:07
6:13
6:20
6:26
6:33
6:39
6:45
6:52
6:58
7:05
7:11
7:18
7:24
7:31
7:37
7:43
7:50
7:56
8:03
8:09
8:16
8:22
8:28
8:35
8:41
8:48
8:54
9:01
9:07
9:13
9:20
9:26
9:33
9:39
4:40
4:48
4:56
5:04
5:12
5:20
5:28
5:36
5:44
5:52
6:00
6:08
6:16
6:24
6:32
6:40
6:48
6:56
7:04
7:12
7:20
7:28
7:36
7:44
7:52
8:00
8:08
8:16
8:24
8:32
8:40
8:48
8:56
9:04
9:12
9:20
9:28
9:36
9:44
9:52
10:00
10:08
10:16
10:24
10:32
10:40
10:48
10:56
11:04
11:12
11:20
11:28
11:36
11:44
11:52
12:00
11:40
12:00
12:20
12:40
13:00
13:20
13:40
14:00
14:20
14:40
15:00
15:20
15:40
16:00
16:20
16:40
17:00
17:20
17:40
18:00
18:20
18:40
19:00
19:20
19:40
20:00
20:20
20:40
21:00
21:20
21:40
22:00
22:20
22:40
23:00
23:20
23:40
24:00
24:20
24:40
25:00
25:20
25:40
26:00
26:20
26:40
27:00
27:20
27:40
28:00
28:20
28:40
29:00
29:20
29:40
30:00
0:49:14
0:50:38
0:52:02
0:53:27
0:54:51
0:56:16
0:57.40
0:59.04
1:00.29
1:01.53
1:03.18
1:04.42
1:06.06
1:07.31
1:08.55
1:10.20
1:11.44
1:13.08
1:14.33
1:15.57
1:17.22
1:48.46
1:20.10
1:21.35
1:22.59
1:24.24
1:25.48
1:27.12
1:28.37
1:30.01
1:31.25
1:32.50
1:34.14
1:35.39
1:37.03
1:38.27
1:39.52
1:41.16
1:42.41
1:44.05
1:45.29
1:46.54
1:48.18
1:49.43
1:51.07
1:52.31
1:53.56
1:55.20
1:56.45
1:58.09
1:59.33
2:00.58
2:02.22
2:03.46
2:05.11
2:06.35
1:38:27
1:41:16
1:44:05
1:46:54
1:49:42
1:52:31
1:55.20
1:58.09
2:00.58
2:03.46
2:06.35
2:09.24
2:12.13
2:15.01
2:17.50
2:20.39
2:23.28
2:26.17
2:29.05
2:31.54
2:34.43
2:37.32
2:40.20
2:43.09
2:45.58
2:48.47
2:51.36
2:54.24
2:57.13
3:00.02
3:02.51
3:05.39
3:08.28
3:11.17
3:14.06
3:16.55
3:19.43
3:22.32
3:25.21
3:28.10
3:30.59
3:33.47
3:36.36
3:39.25
3:42.14
3:45.02
3:47.51
3:50.40
3:53.29
3:56.18
3:59.06
4:01.55
4:04.44
4:07.33
4:10.21
4:13.10
3:53:20
4:00:00
4:06:40
4:13:20
4:20:00
4:26:40
4:33:20
4:40:00
4:46:40
4:53:20
5:00:00
5:06:40
5:13:20
5:20:00
5:26:40
5:33:20
5:40:00
5:46:40
5:53:20
6:00:00
6:06:40
6:13:20
6:20:00
6:26:40
6:33:20
6:40:00
6:46:40
6:53:20
7:00:00
7:06:40
7:13:20
7:20:00
7:26:40
7:33:20
7:40:00
7:46:40
7:53:20
8:00:00
8:06:40
8:13:20
8:20:00
8:26:40
8:33:20
8:40:00
8:46:40
8:53:20
9:00:00
9:06:40
9:13:20
9:20:00
9:26:40
9:33:20
9:40:00
9:46:40
9:53:20
10:00:00
23:20
24:00
24:40
25:20
26:00
26:40
27:20
28:00
28.40
29:20
30:00
30:40
31:20
32:00
32:40
33:20
34:00
34:40
35:20
36:00
36:40
37:20
38:00
38:40
39:20
40:00
40:40
41:20
42:00
42:40
43:20
44:00
44:40
45:20
46:00
46:40
47:20
48:00
48:40
49:20
50:00
50:40
51:20
52:00
52:40
53:20
54:00
54:40
55:20
56:00
56:40
57:20
58:00
58:40
59:20
60:00
Appendix
Weight Adjustment Factor (WAF)
When using an Indoor Rower the results that you can achieve are dependent on the power output you can
maintain for the distance or time required. Heavyweight rowers are able to maintain a higher level of
power output due to their increased weight. In order to enable you to compare your time/distance to
someone of a different weight we have included a weight correction formula.
The formula for weight correction is:
Weight
(kg)
Factor
Weight
(kg)
Factor
Weight
(kg)
Factor
Weight
(kg)
Factor
50.0
0.908
67.5
0.971
82.5
1.015
97.5
1.053
52.5
0.918
70.0
0.979
85.0
1.022
100.0
1.059
57.5
0.937
72.5
0.987
87.5
1.028
102.5
1.065
60.0
0.946
75.0
0.994
90.0
1.035
105.0
1.071
62.5
0.954
77.5
1.001
92.5
1.041
107.5
1076
65.0
0.963
80.0
1.008
95.0
1.047
110.0
1.082
Appendix xi
Appendix
Appendix
Training Log
Target/Goal:
Name & Address:
Postcode:
Contact Tel:
T-shirt Size:
Date of Birth:
Email:
Page No.:
Time
Date
Min
Secs
Tens
Cum. Total
(metres)
(metres)
Comments
Appendix
Hrs
Distance
Position:
Signature:
Date:
Appendix xii
Appendix
Concept 2 Incentives
Distance Award Scheme
The Distance Award Scheme provides a range of progressive distance incentives appropriate for each age
group. When you reach each of your distance goals, send us a copy of the first and last pages of your
training log signed by a witness for verification, and well send you your well-deserved Distance Award
Scheme Certificate and T-shirt.
There is no time limit within which the distances have to be completed, so you may take as much or as
little time as you wish.
Classification
Junior -
Youth -
For anyone aged between thirteen and eighteen, there are again four Awards;
100,000m, 250,000m, 500,000m and 1,000,000m.
Senior -
For anyone aged eighteen and over, the four Awards are:
1 million, 5 million, 10 million and 15 million metres.
Appendix
10,000m
25,000m
50,000m
100,000m
100,000m
250,000m
500,000m
1,000,000m
1,000,000m
5,000,000m
10,000,000m
15,000,000m
Senior (18+)
Notes
When you reach each of your distance goals, send a copy of the first and last pages of your training log, signed
by a verifier, and you will receive a certificate and T-shirt. The metres from each award count towards the next.
Appendix xiii
Appendix
Concept Ranking
The Concept Ranking is published on-line at www.concept2.co.uk annually and includes personal best
performances for rowers throughout the UK and Republic of Ireland. Entries close on the 30th of April each
year and are open to anybody in the UK and Republic of Ireland. The tables below detail the events and the
age categories available.
Team
500m
2,000m
5,000m
10,000m
1 hour
21,097m
42,195m
(1/2 marathon)
(marathon)
100,000m
42,195m
100,000m
(marathon)
Concept Ranking Age Categories for 500, 2,000, 5,000 and 10,000 metres
Men
J13
J14
J15
J16
J17
J18
19-29
30-39
40-49
50-59
60-69
70-79
80-89
90-99
Lwt Men
J18
19-29
30-39
40-49
50-59
60-69
70-79
80-89
90-99
Women
J13
J14
J15
J16
J17
J18
19-29
30-39
40-49
50-59
60-69
70-79
80-89
90-99
J18
19-29
30-39
40-49
50-59
60-69
70-79
80-89
90-99
Lwt Women
Appendix
Notes
i. Remember to use the pre-set distance to record your time to the nearest tenth of a second or else it will be
defaulted to .9.
ii. 1 hour and marathon teams must not exceed four members. Mixed teams must consist of at least half
women i.e. one woman and one man, two women and one man, three women and one man or two women
and two men.
iii. 100,000m teams must not exceed ten members. Mixed teams must consist of at least one third women
i.e. one women and up to two men, two women and up to four men, three or more women and up to six
men.
iv. For complete Team Relay and Marathon Guidelines please contact Concept 2 or visit www.concept2.co.uk
v. For the Full Marathon Team Event each team member must row a minimum of 2,000m per leg.
vi. For the Half Marathon Team Event each team member must row a minimum of 1,000m per leg.
vii. For the Half Marathon, Marathon and 100,000m events the minimum age requirement is 16 years. For the
10,000m and 5,000m events the minimum age is 13 years and for the 2,000m and 500m events the
minimum age is 10 years.
Appendix xiv
Appendix
Indoor Races
Indoor races come in all shapes and sizes. National and World Championships are staged annually over the
2,000m race distance. However, many other events choose different race formats. For an up-to-date race
calendar check out the Concept 2 website (www.concept2.co.uk).
Table 10.6
Events Organised by Concept 2
British Indoor Rowing Championship (2,000m)
Appendix
European races
Appendix xv
Appendix
Personalising Your Programme - the Danish
Programme
These sheets relate to Section 4 : Creating a Bespoke Training Programme and can be used to plot your
personal results.
200
175
150
125
100
75
D
E
50
10
20
30
40
50
60
Appendix
Training Intensities
Training Intensity
Level
Anaerobic Capacity/Power
Aerobic Capacity
Aerobic Capacity/Endurance
Endurance
Recovery/Technical Improvement
Split
Power (Watts)
Heart Rate
Notes
Complete the table using the information from your graph.
Appendix xvi
Appendix
Psychological Preparation Sheets
The following three sheets relate to Section 9 : Sports Psychology and can be used to record your personal
Appendix
goals.
Appendix xvii
Appendix
Concept 2 Profile
Date:
Stage of Season:
Current aims:
Long-term aims:
Progress so far:
Training Focus
(Mental, physical, technical)
Ideal
(1-10)
Current Level
(1-10)
Priority
10
10
10
10
10
10
10
10
10
10
Appendix
10
10
10
10
10
10
10
Fill in the various areas that you are trying to improve upon. The list can be as long or as short as you like. Fill in
what you would score yourself out of ten for your current ability on each area. Look through the scores, work out
your strengths (the things you should keep reminding yourself are good about you), and identify which areas score
lower. These are going to be your priority areas to work on. Pick only two to three areas to work on at a time and
rescore yourself on each area in five to six weeks time.
Once youve worked out what your priorities are, make a plan as to what you are going to do through your
exercise that will particularly help you improve on these specific areas. Make sure you work out how your
strengths are going to help you bring up the priority areas.
To help set some goals for each of these areas refer to the goal setting advice in Section 9 : Sports Psychology.
Appendix xviii
Appendix
Ideal Race Plan
Fill in the ideal concentration cues for you that will keep you focused on thinking the
right things for you at the right time.
Appendix
START
Appendix xix
Appendix
Race Review System
Name:
Date:
Event:
Competition
Finish Position:
Start Time:
am/pm
Environment:
Key Warm-up/Preparation Details:
Positive Outcomes
Negative Outcomes
Appendix
Training pointers:
Future racing reminders:
Overall satisfaction level of performance (not result):
Appendix xx
Glossary
Glossary
Glossary i
Glossary
A
Adenosine Triphosphate (ATP)
The molecular fuel used in energy generation in all cells. There are different
methods of regeneration of ATP depending on exercise intensity and the
availability of oxygen.
Actomyosin
The system of actin and myosin fibres that is responsible for muscular
contraction.
Adolescence
Aerobic work
Exercise which uses oxygen. Low to moderate intensity activity that can be
sustained for long periods. It is the foundation of most training.
Alactic system
The initial stage of energy production. Lasting up to ten seconds, relying on the
fuel creatine phosphate.
Amenorrhoea
AN
Anaemia
Anaerobic Alactate
Anaerobic system
The energy system that operates in the absence of oxygen. This includes the
alactic system and the lactic acid system.
Anaerobic threshold
The maximum intensity of exercise that is sustainable via the aerobic system,
i.e. without a build up of lactic acid.
Anaerobic work
Exercise without oxygen. Hard work done over very short periods which cannot
be sustained.
Anorexia Nervosa
Arthritis
AT
Atrophy
Glossary
B
Basal Metabolic rate (BMR)
The sum of all of the chemical reactions that take place within the body at rest.
Beginning
The point where the load is taken at the beginning of the stroke.
Blood pooling
This occurs when high intensity exercise is stopped suddenly and the increased
volume of blood due to exercise pools within the muscles.
Blood washout
Low intensity exercise which raises the metabolism, increasing blood flow
through tired or damaged muscles and preventing blood pooling.
Body adaptation
Breech presentation
When a baby is positioned in the womb so that feet or buttocks are delivered
first.
C
Caesarean birth
Glossary ii
Glossary
Calorie
Carbohydrates
Food fuels whose molecules consist of carbon, hydrogen and oxygen. i.e.
sugars, glycogen and starch.
Cardiorespiratory
Cardiovascular
Cardiovascular endurance
Cirrhosis
This involves the person achieving an understanding of the action they are
performing and creating a mental picture.
Cognition
Complex carbohydrate
Long chain carbohydrates like starches and glycogen, examples of food high in
complex carbohydrates are potatoes, bread, brown rice and pasta.
Contraindicated
An indication against the use of, for example, a particular treatment, drug or
activity.
Cool down
A period of low intensity exercise at the end of a training session to allow the
body to cool down gradually and prevent blood pooling.
Core stability
The ability to use the postural muscles to maintain the stability of the spine.
Creatine monohydrate
Creatine phosphate
CV
Damper setting
The positioning of the damper lever mounted on the side of the fan cage to give
a desired drag factor.
Diabetes
Drive
DYNO
Dysmenorrhoea
Painful periods.
E
Enzymes
Biological catalysts used to control the rate of chemical reactions in the body.
These operate at a specific temperature and level of acidity (pH).
F
Fast twitch muscle fibre
The type of muscle fibre suited to high speed and power activities. Fuelled
mainly by the anaerobic system.
Fat
An organic lipid compound formed from glycerol and fatty acids. The highest
energy storage available to the body.
Finish
The end of the Drive phase and the beginning of the Recovery phase of the
rowing stroke.
Glossary iii
Glossary
Glossary
Follicular phase
Free weights
Weight training using a barbell or dumbbells where the small fixator muscles are
used to control the position of the bar whilst the prime movers lift it.
G
Glucose
Glycogen
H
Haemoglobin
The iron based molecule found in red blood cells that allows oxygen to be
transported in the blood.
Hernia
Homeostasis
The process by which the body maintains its physiological state constant e.g.
the control of internal body temperature and acidity.
Hormone
Hypertension
Hyperthermia
Hypertrophy
Hypotension
Hypothermia
Hypoxia
I
Glossary
Indoor rower
K
kCal
1,000 calories.
L
Lactic Acid
The by-product of anaerobic exercise. Lactic acid causes the muscular pain
associated with high intensity exercise.
Luteal phase
The phase of the menstrual cycle where the lining of the womb prepares for
implantation of the fertilised egg.
Luteinzing hormone
M
Macro-cycle
This is the longest of the training cycles and can last a year or more.
Glossary iv
Glossary
Menarche
Meso-cycle
Macro-cycles are broken down into six to ten week training blocks called mesocycles which are further broken down into micro-cycles.
Micro-cycle
The shortest of the training cycles these are usually designed around the days of
the week.
Minerals
Elements obtained from foods that are used to create structures in the body
e.g. calcium in the bones.
Minute Ventilation VE
The amount of air moved by the lungs in one minute. This is dependent on the
intensity of exercise.
Mmol
Multi gym
Musculoskeletal
Myosin
The protein in muscle fibres responsible for the elastic and contractile properties
of muscle. It combines with actin to form actomyosin.
N
Neurological
Non-weight bearing
Exercise where the weight of the user is not supported by the user, but by the
training equipment or water.
O
Obesity
Olimenorrhoea
Irregular menstruation, cycles occurring only three to six times per year.
The maximum weight that can be lifted for one repetition only.
Ovulatory phase
Palpitations
Throbbing or tremblings.
Periodisation
Dividing the training programme into small manageable sections called training
cycles that can be varied in order to train different energy systems and offset
boredom.
Pituitary gland
Gland at the bottom of the brain that secretes hormones essential for growth
and other bodily functions.
Phospho-creatine
Protein
Glossary v
Glossary
Glossary
R
Recommended daily allowance (RDA) The amount of a substance (usually a vitamin) recommended each day.
Recommended daily intake (RDI)
The amount of a substance (usually a vitamin) that should be taken each day.
Recovery
The time between the finish of the Drive and the beginning of the next Drive.
Respiratory system
The number of heart beats per minute when the body is totally at rest measured first thing in the morning, before getting out of bed.
Ruptured membrane
S
Saturated fats
Fat where the carbon chains are completely filled with hydrogen atoms. These
are solid at room temperature.
Shunt mechanism
The process where lactic acid is re-synthesised via the aerobic energy system.
Simple carbohydrate
Sit fit
Stretching
The process where the length of a muscle is increased beyond its resting
length.
Stroke rate
Stroke volume
Swiss ball
Exercise ball inflated to between 40 and 80cm high for core stability training.
Glossary
T
Taper
TR
See Transportation.
Training bands
The division of intensities into bands to help define how hard training should be
done.
Training cycle
Training intensity
How hard you train, dependent on duration, stroke rate and the heart rate this
elicits.
Training load
Training log
Transportation (TR)
Trimester
U
Unsaturated fat
UT1
UT2
Glossary vi
Glossary
Uterine bleeding
Utilisation
The efficiency of the muscles to use the available oxygen during exercise.
V
Valsalva manoeuvre
VE
Vitamins
Metabolic catalysts that are normally not made by the body and so need to be
included in the diet.
VO2 max
The maximum amount of oxygen that can be used by the body in one minute.
W
A period of low to medium intensity exercise that may include some high
intensity bursts designed to increase body temperature and prepare the body
for exercise.
Weight bearing
Glossary
Warm up
Glossary vii
Glossary
Glossary
Glossary viii
Bibliography
Bibliography/
Reading List
Bibliography/Reading List i
Bibliography/Reading List
-
Pavel Tsatsouline, Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension
Dragon Door Publications, 2001
ISBN: 0938045288
McKardle, Katch and Katch, Exercise Physiology : Energy Nutrition and Human Performance
Lippincott Williams and Wilkins, 2001
ISBN: 0781725445
Tudor O Bompa, Periodisation Training for Sports: Programmes for Peak Strength in 35
minutes
Human Kinetics Europe Ltd, 1999
ISBN: 0880118407
Anita Beau, The Complete Guide to Sports Nutrition (Nutrition and Fitness)
A & C Black, 2000
ISBN: 0713653892
Bibliography
Bibliography/Reading List ii
Bibliography/Reading List
-
Elzi Volk, Planet Estrogen Part III: The Menstrual Cycle and Athletic Performance
http://www.thinkmuscle.com/articles/volk/planet-estrogen-03.htm
Thomas W Hanlon, Fit for Two; the Official YMCA Prenatal Exercise Guide
Human Kinetics, 1995
ISBN: 0873228286
Renee Garrick (Foreword), Greg Waggoner, Doug Stumpf, From Baby to Bikini: Keep Your
Midsection Toned Safely During Pregnancy and Flatten Your Abdominals Fast After You Have
Your Baby
Warner Books, 1999
ISBN: 0446673986
Bibliography
Bibliography
Bibliography/Reading List
Bibliography/Reading List iv
Index
Index
Index i
Index
Section 9
Section 8
Section 7
Section 6
Section 5
Section 4
Section 3
Section 2
Section 1
Index
1 repetition maximum
110,000m marathon training plan
2,000m pace guide
2,000m race training
2,000m test
20 minute fitness
20 minute fitness (table)
40 minute fitness
40 minute fitness (table)
500m split time to watts conversion
80,000m marathon training plan (tables)
80,000m plan
7.08
5.24, 5.30-5.36
5.15
5.10
5.10
5.05
5.07
5.05
5.09
Appendix ix
5.37-5.43
5.24
A
Abdomen
3.04
Abductors
1.10
Achilles
1.10
Acid
3.15
Adapt 2 row seating
10.13
Adenosine triphosphate (ATP)
3.03, 3.05, 6.03
Adrenalin
1.04
Aerobic capacity
4.09-4.14, 6.05
Aerobic capacity/endurance
4.10, 4.11
Aerobic effects
3.05
Aerobic endurance
6.05
Aerobic system
3.03, 7.10
Aerobic threshold
3.06-3.09
Aerobic training
6.04, 6.06
Aerobic work
10.03
Ageing and performance
10.02
Alactic system
3.03
Alcohol
3.11
Alkaline
3.15
Alternative weight training method
7.09, 7.11
Altitude
10.11
Ambient temperature
4.12
Amenorrhea
10.05
American College of Sports Medicine
1.02
Anaemia
3.04
Anaerobic
3.09, 5.14, 5.44
Anaerobic alactate training
6.04
Anaerobic capacity
4.09, 4.10, 4.13, 4.14, 12.02
Anaerobic effects
3.05
Anaerobic system
3.03
Anaerobic threshold
3.06-3.15, 4.8, 4.13, 5.14, 5.44
Anaerobic training
6.04
Angels
7.20, 11.12
Anorexia nervosa
8.14
Appendix
Appendix i-xx
Atkinson, Keith and Celia
5.03, 5.05
Atrophy
10.03, 11.13
Autonomous nervous system
3.06
Autonomous phase
2.02
B
Back extensions
Balanced diet
Basal metabolic rate (BMR)
Baseline tests
Basic conditioning
Basic conditioning (table)
Basketball
Bench press
Bench pull
Bent over rowing
Bicep curls
Biceps
BIRC
Birch, Frank
Blood donors
Index ii
7.07
8.06
3.03
12.02
5.03
5.04
6.04
7.05, 7.16, 7.20, 7.31
7.07, 7.15, 7.20, 7.23
7.04, 7.30
7.31
1.09
6.07, 6.08, 10.10
5.24
5.45
Blood lactate
Blood pooling
Blood vessels
Blood washout
Body adaptation
Body fat
Brain
Bread
Breakfast
Bulimia nervosa
Burpees
3.15
1.05
3.04
6.04
4.06
8.14
3.06
8.03
8.03, 8.09
8.14
7.34, 11.07, 11.09
C
Calcium
8.08
Calories
8.02, 8.09, 8.10
Capillaries
5.45
Carbohydrate
3.09, 3.10, 5.46, 8.02-8.09, 8.15, 10.04
Carbohydrate - complex
5.46
Carbohydrate - simple
5.46
Carbon dioxide
3.04
Cardiac hypertrophy
3.05
Cardiorespiratory
10.02
Cardiovascular
10.02
Cardiovascular fitness
3.09
Cardiovascular system
3.04,10.03, 10.06
Cereals
8.03
Chloride
8.08
Circuit mode
7.08
Circulatory decline
10.03
Clean and press
7.06
Coffee
3.11
Cognitive phase
2.02
Cognitive strength training
7.02
Competition period
4.03, 4.04, 4.08, 7.08
Competition specific psychology
9.11
Competition warm up
1.04
Compulsive eating
8.14
Concentration cues
9.08
Concentration tips
9.07
Concept 2 DYNO
6.03
Concept 2 incentives
Appendix xiii
Concept 2 profile
9.06
Confidence
9.09, 9.10
Contents
vi,vii
Contraindications
10.09
Contributors
iv, v
Cool down
1.04, 1.05, 5.08
Cool down stretching
1.06
Core stability - level 1
7.26
Core stability - level 2
7.27
Core stability training
7.25
Crash diets
8.16
Creatine phosphate
3.03
Creating a bespoke training programme
4.01-4.14
Cross-training
5.02, 6.01-6.08, 7.14
Crossed leg crunches
7.21
Crunches
11.05, 11.12
Crunches with twist
7.16
Curls
7.03
Cycling
5.02
D
Damper lever/drag factor
Danish programme
Darling, Andy
Deep squats with arm pulls
Deltoids
Diaphragm
Diet
Appendix vii
4.09
6.07
7.24
1.09
3.04
8.02
Index
8.15
8.08
8.03
7.17, 11.04, 11.11
7.22
2.03, 2.06, 7.09
6.03
7.24
10.07
E
Eccentric contraction
Effective exercise
Effects of training
Elderly
Electrolytes
Endurance
Endurance capacity
Energy
Energy balance equation
Energy requirements
Energy source
Energy systems
Enzyme activity
Enzymes
Erector Spinae
Erythrocytes
Exercise guidelines
Expander
Explosive power
6.03
1.02
3.05
10.03
8.08
4.09, 4.11, 4.13, 4.14, 6.04
4.10
3.03
8.15
8.02
3.10
3.03
3.05, 7.30
1.04
1.11
3.04
1.02
7.18, 7.21
6.04
F
Fast twitch muscle fibre
3.05
Fat
3.03, 3.10, 8.02, 8.05
Feedback
9.07
Finish
2.06, 2.07
FISA
5.03
Flexibility
1.06, 1.07
Flexibility training
1.07
Fluid consumption
8.08
Foetus
10.09
Follicle
10.05
Follicle stimulating hormone (FSH)
10.05
Football
6.04
Frequently asked questions
2.03, 3.14, 5.44, 11.13, 12.06
Fruit
8.03
Functional strength training
7.02
G
Games players
Gastrochnemius
General conditioning
General endurance
Giving blood
Glucose
Glutes
Glycogen
Glycolosis
Goals
Grobler, Jurgen
6.04
1.10
7.08
5.29
5.45
3.03, 8.02
1.11, 1.12
3.03, 3.05, 8.02, 8.04, 8.15, 10.07
7.30
9.03
7.14
H
Haemoglobin
Hagerman, Marjorie T
Half marathon
Hamstrings
Heart
Heart disease
Heart rate
Heart rate range (HRR)
Heart surgery
3.04
8.02
5.21
1.10-1.12
3.04
8.14
3.04, 3.07, 3.12, 4.06
3.06
11.13
Heavyweight
High pull
Hip flexor
Hockey
Holiday
Holiday training
Homeostasis
Hormones
Hour of pain circuit 1 (table)
Hour of pain circuit 2 (table)
Hunger pains
Hyperthermia
Hypertrophy
Hypothalamic pituitary axis (HPA)
4.12
7.03
1.10
6.04
11.02
11.03
3.04
10.05
7.30
7.33
5.46
10.09
3.05
10.05
I
Illness
Immune system
Indoor rowing for games players
Indoor rowing for runners
Indoor rowing marathon day
Injuries
Insulin
Interactive 2,000m training programme
Interval training
Intestines
Iron
Isometric contraction
Isotonic contraction
11.02
3.06
6.05
6.07
5.21, 5.24
6.05, 11.02, 11.13
10.07
5.14, 5.16-5.20
3.14
3.04
8.02, 8.07
6.03
6.03
J
Jack-knife crunch
Jensen, Kurt
7.06
4.09
K
Kay, Tom
8.11, 8.13
L
Lactate accumulation
Lactate threshold
Lactate tolerance
Lactic acid
Lactic acid system
Land based training
Larkin, Kareen
Lateral dips
Lateral pulls to neck
Lateral torso
Latissimus dorsii
Leg curls
Leg extensions
Leg press
Leukocytes
Level pacing
Lightweight
Liver
Liver glycogen
London marathon
Long term goals
Long weekly row
Losing weight without strength
Lunch
Lunges
Lungs
Lutenizing hormone (LH)
3.15
5.29, 7.14, 10.04
3.05, 7.30
3.03, 7.30
3.03
4.12, 7.14
10.05, 10.09
7.04
7.22
1.12
1.11
7.17
7.16, 7.23
7.22
3.04
5.45
4.12
8.02
10.07
5.21, 5.24, 6.08
9.05
5.26
8.11
8.03, 8.09
7.18, 11.09
3.04
10.05
M
Machine protocol
Macro-cycle
Magnesium
Marathon
1.03
4.02, 5.24, 5.26
8.07
5.21
Index iii
Index
Dietary fat
Dilating blood vessels
Dinner
Dorsal raise
Dorsal raise with twist and hold
Drive phase
DYNO
DYNO leg drive
Dysmenorrhea
Index
Marathon training
5.21
Marathon training plans
5.24
Maximum heart rate (eqn)
3.06
Maximum heart rate (MHR)
3.06-3.14, 4.08, 5.02-5.04, 5.44, 6.04, 7.10, 10.02
Maximum power
4.09
Maximum power test
12.02
Maximum strength
7.08
Menarche
10.05
Mental fitness
9.02
Meso-cycle
4.02, 5.24, 5.26
Methodology
7.09
Methods of weight reduction
8.15
Micro-cycle
4.02, 5.24, 5.26
Mineral supplement
8.07
Minerals
8.07
Mitochondria
5.45
Monitoring performance
9.10
Monounsaturated fat
8.06
Motor skills
2.02
Muscle glycogen
10.07
Muscle hypertrophy
3.05
Muscular endurance
7.30
Musculoskeletal
10.09
N
Neck extensors
Need for exercise
Negative energy levels
Neurological pathway
Neurological pathways
Nutrients
Nutrition and weight management
Nutritional health
1.08
3.02
4.12
2.02
7.02
3.04
8.01-8.18
8.10
O
O'Connor, Tony
Obesity
Obliques
Oestrogen
Oligmenorrhea
One repetition maximum
Original 2,000m training programme
Over reaching
Overload
Ovulatory phase
Oxygen
Oxygen transport
Oxygenated blood
Index
3.04, 3.05
3.04
8.06
4.12
8.09
6.05
10.12
7.25
8.07
4.11, 4.14, 5.29, 7.08, 7.10
4.10
4.13
4.09
6.05
4.03, 4.04, 4.08, 5.05, 7.08
10.8
8.09
10.11
4.03, 4.04, 4.08, 5.05, 7.08
5.01-5.46
7.03, 7.31
7.34, 11.06
11.11
11.05
11.10
10.07
5.02
8.03, 8.04, 8.09, 10.04
8.14
9.02, Appendix xvii
9.02
Q
Quadricep
1.10
R
8.11
3.02, 8.14
1.12
10.06
10.05
7.08
5.10-5.13
2.10
4.05
10.05
3.03-3.05, 7.03, 8.02
3.09
3.04
P
Pace
5.21
Pace guide
Appendix x
Pace/watts
3.13, 12.3
Pectorals
1.09, 1.12
Percentage body fat
4.12, 8.14, 10.04
Performance monitor (PM2)
Appendix ii
Performance monitor (PM2+)
Appendix vi
Performance review
9.11
Periodisation
4.02, 5.05, 7.08
Personal well-being
1.02
Personalising your programme - the Danish programme
Appendix xvi
pH
3.15
Phosphocreatine
3.03, 3.05
Physical activity
3.02
Physiological tools
3.11
Physiology
3.01-3.16
Piriformis
1.11, 1.12
Planning
9.02
Index iv
Plasma
Platelets
Polyunsaturate fat
Positive energy levels
Post race nutrition
Post season
Post-delivery
Postural stability
Potassium
Power
Power - average
Power - maximum
Power/endurance curve
Pre-season
Pre-competition period
Pre-menstrual syndrome (PMS)
Pre-race meal
Pregnancy warning signs
Preparation period
Preset programmes
Press behind the neck
Press ups
Press ups - close grip
Press ups - inclined
Press ups - normal grip
Progesterone
Programme guidelines
Protein
Psychological eating disorders
Psychological preparation
Psychological training
Race pace
4.09, 4.13
Race review system
9.12
Rate
3.14
Reaction time
1.04
Recommended Daily Amount (RDA)
8.04, 8.07
Recovery
4.08, 4.11, 4.14
Recovery between intervals
4.06
Recovery period
4.06
Recruiting core muscles
7.26
Rectus abdominus
1.12, 5.02
Red blood cells
3.04, 3.05
Regeneration
6.04
Regular season
6.05
Relaxin
10.09
Residual air
10.02
Respiration
3.05
Respiratory changes
10.02
Respiratory disease
8.14
Respiratory system
3.04
Resting heart rate (RHR)
3.06, 3.08, 3.09, 3.14, 12.02
Rhomboids
1.09, 1.11
Roberts, Ade
7.25
Respiratory muscles
3.04
Ruby
6.04
Running
5.02
S
Scalenes
Seated twist
Setting targets and goals
Sit fit
Sit ups
Sleep patterns
Slide
1.08
7.18
9.03
7.28
7.34, 11.07, 11.10
8.14
2.06
Index
2.09
8.08
8.03
8.08
1.10
6.02
7.25
3.11
9.01-9.14
7.20
7.33
11.09
7.05, 7.17
11.08
11.06, 11.08
8.04
7.08
3.14
12.02, 12.03
3.04, 8.08
7.33
5.29
7.08
7.10
7.15
7.19
3.02
1.01-1.12, 3.09
1.06
3.04, 3.12
3.12
7.02
5.21
4.06
4.03
4.05
7.28
8.03
5.02
7.28
T
Taper
5.29
Tapering
4.02, 4.05, 4.06
Targets
9.03
Tea
3.11
Technical faults
2.08
Technical improvement
4.11, 4.14
Technique
2.01-2.10
Tempo
3.14
Terry O'Neills hour of pain
7.30
Tests
12.01-12.06
Thermoregulation
8.08
Thirst
8.08
Threshold training
6.06
Thrombocytes
3.04
Tidal air
10.02
Timed pieces
12.02
Towey, Gearoid
8.11
Traditional weight training
7.08
Training bands
3.08, 3.09, 3.14, 4.08, 5.05
Training considerations
10.01-10.14
Training during pregnancy
10.09
Training heart rate
3.08, 5.05, 5.44
Training intensity
3.06, 4.14
Training interruptions
11.02
Training interruptions and holiday training
11.01-11.14
Training log
Appendix xii
Training pace
5.21
U
Upper body rotations
Upper Trapezius
Upright sculling
Utilisation training 1 (UT1)
Utilisation training 2 (UT2)
7.24
1.08
7.35
3.09, 3.14, 4.08, 5.04, 5.14, 5.44
3.09, 4.08, 5.14, 5.44
V
Vegan diet
Vegetables
Vegetarian diet
Vital capacity
Vitamin C
Vitamin supplement
Vitamins
VO2
VO2 max
VO2 max - estimation
8.05
8.03
8.05
10.02
8.07
8.07
8.07
10.04
3.04, 3.07, 3.13, 4.12, 5.27, 5.29, 10.02
3.13
W
Warm up
Warm up stretching
Waste products
Water
Water training
Watts
Wave principle of training
Weight adjustment factor
Weight check
Weight control
Weight loss
Weight management programme (table)
Weight reduction
Weight training
Weight training for children and adolescents
Welsh, Harry
White blood cells
Windscreen wiper
WIRC
Work rate
World championships
Wrist extensors
Wrist flexors
Wrist pain
Y
YMCA
Your body
10.13
3.03
Index
Slide shooting
Small intestines
Snacks
Sodium
Soleus
Specific training
Spinal stability
Split
Sports psychology
Squat box jump
Squat jumps
Squat thrusts
Squats
Stair climbs
Star jumps
Starch
Station mode
Steady state
Step test
Stomach
Straight arm canoeing
Strength
Strength endurance
Strength training
Strength/Core stability (table)
Strength/Endurance (table)
Stress
Stretching
Stretching Guidelines
Stroke volume
Stroke volume - estimation
Structural strength
Structuring a marathon programme
Structuring a programme
Structuring the year
Super compensation
Superman
Sweets
Swimming
Swiss ball
Index v