Introduction
If you’re a former rower who’s looking to get back into the sport, you’re not alone. Many people who rowed in high school or college find themselves wanting to return to the sport after years away. Whether you’re looking to compete at a high level or just enjoy rowing for fitness, there are a few things you need to do to get started.
The First Step
The first step is to get back in the boat. If you don’t have access to a boat, you can use an indoor rowing machine. Once you’re back in the boat, start by rowing for short periods of time. Gradually increase the duration of your rows as you get stronger.
The Next Step
Once you’re comfortable rowing for short periods of time, it’s time to start adding some intensity to your workouts. You can do this by rowing intervals or by doing longer rows at a faster pace.
Interval Training
Interval training is a great way to improve your speed and power. To do interval training, row at a high intensity for a short period of time, then rest for a shorter period of time. Repeat this cycle for a set number of intervals.
Longer Rows
Longer rows are a great way to improve your endurance. To do a longer row, row at a moderate pace for a longer period of time.
The Third Step
Once you’ve been rowing for a few weeks, it’s time to start thinking about your goals. If you’re looking to compete, you’ll need to start training specifically for your event. If you’re just rowing for fitness, you can continue to row at a moderate pace for a moderate duration.
Competition Training
If you’re looking to compete, you’ll need to start training specifically for your event. This means rowing intervals, longer rows, and strength training. You’ll also need to start paying attention to your nutrition and recovery.
Non-Competition Training
If you’re just rowing for fitness, you can continue to row at a moderate pace for a moderate duration. You can also add some variety to your workouts by doing different types of rowing, such as sculling or sweep rowing.
The Fourth Step
The fourth and final step is to stay motivated. Rowing is a great way to get in shape and have fun, but it can also be challenging. It’s important to stay motivated by setting goals and tracking your progress.
Conclusion
If you’re a former rower who’s looking to get back into the sport, there are a few things you need to do to get started. Get back in the boat, start adding some intensity to your workouts, and set some goals. With a little hard work and dedication, you’ll be back to rowing like a pro in no time.
Additional Information
The ErgData app is a great way to track your progress and stay motivated. The app allows you to connect your Concept2 rower to your smartphone or tablet. Once your rower is connected, you can track your workouts, view your progress over time, and compete with friends and family.
The Concept2 logbook is another great way to track your progress. The logbook allows you to record your workouts, view your progress over time, and set goals.
Tips
- Start slowly
If you’re new to rowing, it’s important to start slowly. Don’t try to do too much too soon. Start with short rows and gradually increase the duration and intensity of your workouts as you get stronger.
- Listen to your body
It’s important to listen to your body when you’re rowing. If you’re feeling pain, stop rowing and rest. Don’t push yourself too hard.
- Stay hydrated
It’s important to stay hydrated when you’re rowing. Drink plenty of water before, during, and after your workouts.
- Eat a healthy diet
Eating a healthy diet will help you stay energized and recover from your workouts. Make sure to eat plenty of fruits, vegetables, and whole grains.
- Have fun
Rowing is a great way to get in shape and have fun. Don’t take it too seriously and just enjoy yourself.
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