How little energy you burn in one race - about one banana. The real skill is racing more than once in a day - what to eat and drink.
Timestamps
If you have more than one race in a single day you need to fuel appropriately. A single race barely touches your "fuel tank". The key is timing your meals and recovery between races.
A race is not a big calorie burn - about 150 - 200 calories for 1k. Your body stores thousands of calories of glycogen. When you put out a lot of effort you assume the intensity means you are burning a lot of fuel. Separate habit from what you need to fuel on race day.
If you race once in a day - fuel is not your limiter. Your hydration and glycogen are where they need to be if you've had a good meal the night before and on the morning of the regatta. Your job is to feel good on the day. You cannot empty your tank in one sprint race.
Racing more than once in a day the goal is about recovery in the gaps between your races. You have to replace fluid, nudge glycogen up a little but still keep your gut feeling comfortable.
After the first race don't eat a big meal - go small, frequent and easy to digest.
3 levers
Different people find this different - practice and notice what happens to you on race day. Time when you ate and how you feel at the second race. How your tummy feels may affect your nerves and affect digestion rates. Never trial a new food on race day - it's not worth the risk.
I'm not replacing calories, I'm staying ready. - Know you're not depleted removes the panic eating - Fuel for one race by how you feel - Fuel for many races by planning the gaps between races.
Use a race day plan / timetable - add fueling into the timetable and checklist. Here's an article which may help you.
The cause and cure for feeling low in energy during racing. A 5k race burns only about 350 calories.
Timestamps
Most rowers think they've run out of energy half way through a race. Most races aren't energy-depletion events (porridge is 350 calories; banana is 95 calories). You likely aren't running out of fuel.
The feeling of distress in sprint racing comes in two places - about 40 seconds after the start and again just after the midway point. It feels like exhaustion but your body uses the same "alarm signal" for multiple problems. Believing you're out of energy gives you mental permission to slow down. But you haven't yet earned the right to slow down.
Lactate - that burn feeling is your body accumulating lactate faster than your body can clear it. It's a signal that you are working really hard. Not that you're out of energy. Pacing and mental focus can help you get beyond that feeling of pain. Rebecca and her doubles partner adjusted their race plan to give a focus at the point the pain kicked in.
Do not back off on your rate and pressure. That instinct is probably wrong. You have fuel - you have to let lactate clearance catch up with output. A fractional reduction in output can allow lactate clearance to get ahead.
Practice the 1% drop in pressure in training. Push for 10 strokes - power strokes; then do another 10 strokes dropping the pressure 1% and keeping the rate the same; then do a third 10 strokes back onto full pressure. It's a tiny step down and then a deliberate step up. You can repeat this set of 30 again if you need.
The mental reframing is necessary as well. Tell yourself "this is lactate" and I have got fuel to continue. Once you know what it feels like you can choose your response.
Picture this: you have just lost 20 kilograms, your boat speed has not dropped, and your coach is asking you to come in for a rigging adjustment because your reach has changed. That is not a hypothetical. It is exactly what happened to masters rower Dan Cheung after two years on Ozempic for Type 2 diabetes.
GLP-1 receptor agonist drugs, names you will now hear regularly at the boathouse, Ozempic, Wegovy, Zepbound, Trulicity, are no longer just a medical story. They are a rowing story. And as masters athletes, we need to understand what they do, what they change, and how to train well while taking them.
GLP-1 stands for glucagon-like peptide-1, a hormone naturally produced in the gut after eating. GLP-1 receptor agonists mimic this hormone, signalling to the brain that you are full, slowing gastric emptying, and regulating blood glucose. They were originally developed to manage Type 2 diabetes and are increasingly prescribed for weight management in people with obesity or related metabolic conditions.
Drugs in this class include semaglutide (sold as Ozempic for diabetes management and Wegovy for weight loss), tirzepatide (Zepbound), and dulaglutide (Trulicity). Most are administered as a weekly injection, though an oral pill form of semaglutide has recently become available in some markets, including the United States.
Prescribing is expanding rapidly. Estimates suggest tens of millions of people worldwide are now taking these medications, and they are increasingly turning up in endurance sport settings, including masters rowing.
The reasons vary considerably. Some are managing Type 2 diabetes. Stuart Miller, an orthopaedic surgeon and masters rower, has an unusual variant called MODY (Maturity Onset Diabetes of the Young):
"My A1C went from 7.1 to 6.4 and my weight dropped from 192 lbs to 168 lbs. Very successful in combination with exercise." Stuart Miller,
Amy Sullivan is using Trulicity off-label for glucose control rather than weight loss: "I have Type 1 diabetes and am using it for glucose control and not weight loss." And Karen Klinger, a masters coach and competitive athlete, had already lost 20 pounds through diet alone before adding Tirzepatide. She describes what that earlier phase felt like: "I was ALWAYS hungry. I had to eat for volume, big salads, soups, watermelon, just to try to feel full." She has now lost 75 pounds in total, 55 of them on Tirzepatide.
Marianne Salter Jett, who rowed in college and has remained active throughout her life, describes weight as something she has struggled with for as long as she can remember. At 52, she is now lighter than she has been since her teenage years: "I am a much better rower because I am not carrying around extra weight in the boat."
Others are using GLP-1 drugs primarily for weight management. Jayme Deerwester and Christine Henken are both active masters rowers who have continued training throughout. The point is that GLP-1 users are not a homogeneous group. The reason for taking the drug, and the dose, shapes the experience considerably.
Here is where it gets directly relevant to us as athletes. These drugs alter several things that matter enormously to how we train and race.
1. Gastric emptying slows significantly
GLP-1 drugs delay how quickly food moves through the digestive system. For training and racing, this has real consequences. Christine Henken found that her pre-training fuelling window closed much earlier than it used to:
"Previously I knew I could eat something at 15:30 if I had 18:00 training, but now the cut-off is more like 14:30 at the absolute latest, otherwise I feel bloated and nauseous during training." Christine Henken
Chrysta Castaneda, a lifelong competitive athlete, has developed a specific race-day protocol to work around this: "For rowing, where you do not want a full stomach, and GLP-1s slow gut processes, that means getting enough carbs the night before. During a regatta I eat small carb snacks after a race, before the next. Bigger meals have to wait until post-event."
2. Appetite suppression requires intentional fuelling
The reduction in hunger is often described as the most dramatic effect. But for athletes training hard, this is a two-edged sword. Feeling less hungry does not mean needing fewer calories or less protein.
Amy Sullivan is direct about this: "I am careful to be sure I am getting enough protein. If appetite is decreased, people need to be sure they are eating nutrient-dense food." Chrysta echoes it: "Hunger is diminished but you still need to fuel. You have less capacity for quantity of food so choices have to be intentional."
Karen Klinger frames it in a way that will resonate with any athlete: "Kind of like having a broken gas gauge. You know you need fuel, just not sure when, so you keep topping off the tank." She ate for quality rather than volume, starting with protein at every meal, and measured her food carefully in the early months to understand what she was actually consuming.
3. Muscle loss is a risk, but a manageable one
One of the most discussed concerns around GLP-1 drugs is the potential for muscle mass loss alongside fat loss. The contributors to this article took that risk seriously and addressed it actively.
Stuart Miller took a proactive approach: "Worried about muscle mass loss, I started more erging and then took learn to row. I got in 750,000 metres on my erg during the winter." Karen Klinger went further, having her muscle mass scanned at baseline before starting Tirzepatide, then rescanning monthly. She kept strength training and erging throughout, walked a great deal, and added a small daily creatine dose to her smoothie.
Marianne Salter Jett, meanwhile, offers a counterpoint to the idea that muscle loss is inevitable: "I think all the news about muscle loss and side effects are because people are taking too much of the medication. If you stick to low doses and do it all gradually, it can be an amazing tool and you can live and do all the things you have done seamlessly."
This aligns with what several contributors found: side effects were most pronounced at higher doses or during dose increases, and often settled with time.
4. Nausea can cap training intensity
This is the side effect that most directly affects performance. Christine Henken found a ceiling on her heart rate that was not there before: "If my heart rate goes over about 165 I get nauseous. I have only puked once post-erg, but I cannot push myself into the pain cave like I could pre-GLP-1, so learning to control my heart rate is something I am continuing to work on."
Not everyone experiences this. Jayme Deerwester's side effects at her current dose have been mild: "Minor constipation and I am a wee bit burpy at Monday practice. It has not negatively impacted my rowing at all."
Karen found that nausea was directly linked to volume: "Keep meals small and take your time. Nausea and stomach discomfort come from too much volume." She also managed constipation proactively, using fibre, water, and a daily Miralax addition to her breakfast smoothie.
5. Dose changes need careful timing
Several contributors flagged that side effects are most pronounced when a dose increases, making timing important for competitive athletes. Jayme's approach is practical:
"I am about to go up from 2.5mg to 5mg, but not until after my regatta this weekend. If there are side effects from upping the dose, I do not want to find out when my only bathroom option is a porta-potty, or worse, in the boat." Jayme Deerwester
Karen's advice on dose is worth noting: "I stopped at the lowest dose that still allowed me to feel legitimately hungry rather than just munchy. True hunger is a good signal."
The broad answer from this group is: not negatively, and sometimes positively, once the adjustment period passes.
Chrysta argues it can actively help: "It stabilises blood sugar and hunger and facilitates athletic performance in my opinion." Jayme has noticed structural benefits: "In addition to losing 8 lbs, my inflammation is down and I am less bloated around my midsection, which makes it easier to lean into body over."
Dan Cheung's experience is perhaps the most telling: "I lost enough weight that I had to make big changes in my 1x rigging. No appreciable changes in my training plan."
Karen has sized down twice in her single and adjusted her rigging to reflect an increased reach and stroke length as her body changed. She also sought coaching to support what she calls a technical reset. Marianne Salter Jett agrees that the boat simply moves better: "I am a much better rower because I am not carrying around extra weight in the boat."
Karen Klinger's contribution to this article goes beyond the practical. Her reflection on years of struggling with weight, even while training at national team level in her twenties, adds something the performance data cannot capture:
"Years of trying to diet and beating myself up about my weight were not wasted, but certainly misdirected. Even training at the national team level in my 20s, and having coaches measure weight and body fat, I struggled with eating. This has been a miracle." Karen Klinger
For many masters athletes who have carried the same weight struggle for decades, that will be the most important sentence in this article. GLP-1 drugs are a tool, not a magic pill, as Karen herself notes: "To be strong and healthy while losing body fat requires work, diligence and time." But used thoughtfully, they appear to be a tool that works.
Stuart Miller has found that endocrinologists are not recommending the lowest dose possible. Perhaps for non- diabetics but for those with higher sugars, the docs are seeking the lowest A1c and diminishing glycosylation. We should mention that this one is controversial and diabetics should consult with their medical doctors .As with all medical advice, consult with your doctor, medicolegally a wise move!
Based on the collective experience of the rowers who contributed to this article, with particular thanks to Karen Klinger, whose methodical approach offers a useful framework:
| KEY TAKEAWAYS GLP-1 drugs slow gastric emptying: adjust your pre-training fuelling window accordingly. Appetite suppression does not reduce your body's need for fuel and protein. Monitor muscle mass and keep resistance training throughout. Time dose increases away from regattas. Stop at the lowest effective dose: true hunger is a useful signal. Expect to revisit your rigging and technique as your body changes. |
We would like to hear from more rowers using GLP-1 medications. Share your experience in the Masters Rowing International Facebook group or contact us via fastermastersrowing.com.
This is an email I sent to new masters going to their first regatta.
Hello everyone
We will load boats on evening of Thursday 16th April allow 1 hour for this. Bring a 10mm spanner as you will be derigging your boat.
Drive to the regatta on the morning of 18th - car sharing is a good idea. Arrive by around 8 am and rig boats. The first race is normally about 9 am.
You will know the time(s) of your races by Thursday 16th. The regatta usually ends by 1-2 pm when we load the trailer.
Then we drive back to the club and unload and rig the boats - the person towing the trailer will advise timings for that.
Yes you need a uniform either a singlet or a row suit (singlet and shorts all in one) - we have some in stock or other ladies can lend you them. Email [named person] who organises uniforms.
Bring your own breakfast, protein and carbohydrate snacks - muesli bars, banana, sandwiches - all easily digestible. Bring electrolyte drinks if you like them too. Water will be available at the regatta.
Bring two complete changes of clothes - it may rain. So a light rain jacket, hat, dry socks, underwear, gum boots and leggings. If it is wet they won't penalise you for rowing in different clothing.
Or it may be sunny so sunscreen, hat, sunglasses.
You will wade out into the water as there is no pontoon so prepare for wet feet (jandals/flip flops float away and aren't suitable).
The regatta provides a burger and beer for afterwards, it's included in the entry fee.
There will not be food vendors but the host club may open their kitchen for coffee (likely not espresso though!)
You will be invoiced by the Treasurer for your race entry and a contribution to petrol for towing the trailer.
Here are two articles which may help you
And send me any other questions you may have.
Rebecca
A guest post by Adam Kreek.
Rowing looks clean from shore. The Olympics look clean from a distance. If you’ve ever wondered what actually goes on inside a rowing boat? People, personalities, politics? It’s might not be what you think.
I started rowing with Kevin Light at UVic Vikes. Or more accurately… I started learning how to row properly behind him in a pair 
No crowds. No medals. Just early mornings, tired legs, and a game of taking inches.
Kevin was never loud. Just steady. Show up, do the work, repeat.
That’s why it’s so cool to see his photos in The Eight by Ed Willes (retired The Vancouver Sun reporter) — a book about Mike Spracklen and one of the wildest, controversial and successful eras in Canadian rowing at Rowing Canada Aviron
From the outside, rowing looks smooth.
Inside the boat?
It’s chaos with rhythm. Pain with purpose. Eight people trying not to mess it up for each other. Holding the tension, holding the line, and accepting that perfect is not the secret ingredient behind gold medals.
This book opens the kimono and gets real. The tension, the drive, the joy, the discomfort of high performance.
Proud of Ed and Kevin for telling their story.
If you like sport, pressure, #Rowing or just watching humans try to pull something great together… it’s worth a look.
Any attempt at understanding Spracklen and his success begins in understanding his program. The program is at the centre of everything he taught and coached. It is absolute. It is infallible. It requires complete and unconditional commitment. There are times when the athlete will doubt it and themselves, but those doubts are false. If you follow the program, you will have success. This is the covenant Spracklen made with all his athletes.
“You became so invested in this goal (of winning) that your being became wrapped up in it,” says Kreek. “The moment you buy in completely you remove a lot of personal control and place it in the hands of Mike. He had this way of breaking you down and having you question so many aspects of your personality. Then he built you back up in a way that was more effective for achieving the goal.”
It started with the fundamentals. As we’ve seen, Spracklen spent his early days at Elk Lake teaching the stroke to his young athletes. Once that was drilled into their memory banks he started to ramp up the work rate, intensifying the training sequentially and relentlessly. The rowers conformed. They started to see results. That led to more work and better results. The program was doing its job.
“Of course the program is tough,” says Spracklen. “If it’s not as hard as it can be you’re not going to be the best you can be. The program is always nudging for a little more, a little more.”
It followed simple patterns. It was repetitive. The workload was oppressive. But built into each session was a level of competitiveness that drove the athletes and created a racing environment at Elk Lake. Most of the winter training was done in small boats, predominantly pairs and singles. That promoted good technique and oarsmanship. It also made it easier to identify speed.
The core piece was a timed race along the buoy line. The fastest pair from the previous day’s session would start closest to the line, followed by the second, third, fourth, etc. Often there would be 10 or 15 boats lined up to race because Spracklen’s camp was always open. The catch was the coach, coxswain Brian Price, or assistant coach Terry Paul always lined up on the other side of the buoy line and didn’t pay a lot of attention to the also-rans on the outside. Their focus was on the boats closest to the line, the boats that would help Canada win.
Holding that spot closest to the line became an immense point of pride at the training centre. Twenty years after the fact, rowers can still recall pairs that dominated the buoy line or pairs that moved up the food chain and caught Spracklen’s attention.
“A lot of Mike’s program was who’s the king of the castle,” says Jake Wetzel. “It was great because it appealed to every single one of my nastiest instincts.
I loved it. Everything becomes so clear. There’s no bullshit. People can do it or they can’t. Everyone goes through rough patches but it’s intense all the time. It was such a compelling environment to be in.”
The anger caused by a gap between expectation and reality. This episode is for intermediate rowers who are learning how to race. How to turn your anger into something useful.
Timestamps
00:45 What happens if a race outcome isn't the result you hoped for?
Should you suppress the anger, spiral into it, or neither?
Anger is expectation minus reality. The bigger the gap, the bigger your anger. Name your gap not the "failure". It's an outcome not a judgement on you, the athlete. Intermediate rowers are learning how to train first, and now you are learning how to race. This is the same process.
You've done enough training to have expectations of success but you haven't yet done enough racing to get the outcome you desire. Experienced racers expect this gap. Make the gap concrete - a time, a distance behind the winner. Name the gap and move it from being an identity problem to being a performance problem.
Notice what you say..... "I worked hard but the crew fell apart". Name it in numbers not feelings and emotions.
Less "but" and more "and".
Your post-race debrief language will have used the word but. This cancels everything which went before it such as your training investment. And allows you to hold two truths at once. I trained hard and I had a bad race. Neither cancels the other out. You accept the outcome and your next race is still ahead. As masters there's always another age group or challenge to move into.
You're going to take one thing from your toolbox of skills, mental strength, fitness and change it. Changing everything resets expectation and creates another gap. You can only test the effect of what you've changed if you change only one thing at a time.
Ask yourself - what's one thing I already know how to do better, but I didn't do today? Your answer is already there, in your toolbox. Use the "and" mindset as you think about this. I
You are learning how to do this and pattern recognition is an important part of this learning. Experiencing different situations will teach you if what you have in your toolbox is sufficient to help you close the anger gap. Training alongside another crew can help you experience more race-like situations.
Go to your crew mates and coach and find out what their gap was and discuss what you're going to do about it next time.
By Nicky Knowles, Cambridge Rowing Club, New Zealand
I am a mediocre rower.
There, I said it — and honestly, I’m okay with that.
Maybe it’s because I’m inherently a bit lazy at times and I lack motivation when life gets in the way perhaps? A conversation for a different time I feel
Rowing is technically a very hard sport to master, especially when you didn’t start as a nimble teenager. In theory, once you have good technique and solid fitness, you can accomplish anything. In reality, life tends to get in the way — work, ageing, niggly injuries, and all the rest of it. But there’s one thing that overrides all of that:
“Row because you love it.”
That’s my mantra. When everything else gets in the way, just get in the boat and see how it goes. It is what it is. Rowing is a bit like golf — always chasing that one perfect stroke, ideally without injuring yourself in the process.
This is my story from a recent regatta.
I was lucky enough to compete at the South Island Masters at the stunning Lake Rotoiti in Nelson Lakes National Park. Picture-perfect doesn’t even begin to cover it.
My preparation? Let’s just say… not ideal.
Between lack of training, questionable fitness, being a woman in my 50s dealing with menopause, an extra 5kg that refuses to budge, and a collection of niggly injuries (back, shoulder, calves, Achilles — take your pick), plus work stress — and yes, being a travel agent during global chaos has been a lot — I wasn’t exactly arriving in peak condition. So, my expectations were low. A participation certificate and soaking up the scenery would’ve been more than enough.
I started rowing at 42, and over the last decade my brother Peter Fraser has always made time to row in boats with me, and he and I have competed together regularly. Our results? Let’s call them… consistently average. Plenty of middle-of-the-pack finishes with no “wins” on the board together.
But this weekend, something unexpected happened.
We were part of two crews that crossed the line first.
Two gold medals. 🥇🥇
I was genuinely gobsmacked. This had never happened before. Massive thanks to Pete and the rest of the crews — and yes, maybe the old saying holds true: stick around long enough and eventually your competition retires… or dies. 😂
So you’d think that would be the highlight.
But it wasn’t and read on.
On the second day, there was a bit of reshuffling due to scratchings and last-minute changes. Our club had commitments to fill composite crews, so things got moved around, and I found myself rowing with someone new from another club.
Let’s call her R, She was a second-year rower in her 50s, had faced some health challenges, and was still building confidence in the sport. I figured we’d just head out for a relaxed paddle — no pressure, no expectations.
She was in the stroke seat and understandably nervous as we approached the start line. I tried to reassure her — nothing fancy, just the usual encouragement you’d give anyone.
Then we discovered our boat had been accidentally scratched.
Disqualified.
So instead of racing, we rowed outside the course — just a casual paddle, staying clear of buoys, enjoying the moment. No pressure. No expectations. And honestly? It was great.
We even had a slightly enthusiastic interpretation of where the finish line was, but we got there in the end. A good wee paddle. No complaints. To me, it was just another example of pitching in — helping get boats on the water, which is something I’ve always believed in.
(and it’s in the title of this piece “Row cause you love it”)
But after the regatta, I received this message from her coach:
“Please give Nicky special thanks for rowing, supporting, and her kindness to R. She really appreciated it. R needs a lot of confidence and support, as she feels she holds people back as a newbie amongst experienced crews. Having a stranger support her like Nicky did meant a lot.”
That message hit me hard, made me a bit teary.
Because what felt like a small, throwaway moment to me clearly meant something much bigger to someone else. And it’s a reminder: you never really know what’s going on in someone else’s world.
The gym I go to has a philosophy:
“Consistency is key. More than nothing. Progress, not perfection. Get fit, live life, be strong.”
That middle part — more than nothing, Progress, not perfection — really sticks with me.
And I hope R keeps rowing. If she’s still around for the South Islands in the Deep South in 2027, I’d happily jump in a boat with her again.
So what’s the takeaways here?
Firstly, somehow those two gold medals I’ve always coveted — finally sharing that win with my big brother, which I am incredibly proud of us for achieving — have taken a back seat to that race with R. It reminded me that being completely focused on the prize isn’t always what real life is about. The real win — the one that actually matters — is helping and supporting others to “progress, not perfection.” That, in itself, is still a very valid reason to row… so they love it too.
Secondly, rowing clubs — like many environments — tend to attract strong A-type personalities. Competitive, driven, focused. That’s great… but sometimes people need a reminder that giving a bit of time and energy to others matters too. Because while coming first is important, you still need participants like me — and rowers like R — to make those wins possible in the first place.
A small gesture can make a massive difference.
And in the long run, it lifts everyone.
So yeah — I’m still a mediocre rower.
But I show up.
And most importantly…
I row because I love it.
Hi, do you have post menopausal training plans? If so, how do they differ to others?
Thanks
I’m post menopause and I understand what you are asking about.
We do not have specifically different plans for women post-menopause. Let me explain why,
When you work with Faster Masters Rowing you start by doing three baseline fitness tests - these reveal where your personal strengths and weaknesses are (aerobic, lactic or peak power).
The testing reveals your training zones in terms of heart rate - train within the correct zone for you. Then re-test 6 weeks later to track progress and re-do the training zones.
Within the training program is a recommendation that you do a minimum of 3 sessions a week. All the other sessions are optional. We suggest you choose additional sessions to address your personal weakness. So if it’s peak power (common among us older women) that would be a strength session in the gym.
In addition, I personally do a daily heart rate variability test which tells me how well recovered I am from the training I did the days before. When I am not fully recovered it’s very obvious and I either cut down the training or skip training that day. This is how I adjust the programme to suit my post-menopause body.
I hope this answers your question.
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With proper training, most masters athletes can improve their 1K time by 10-20 seconds within 12 weeks, and 20-40+ seconds over 6-12 months. The exact improvement depends on your current training status, technique efficiency, and how much your previous training was misaligned with masters physiology.
Scenario: You're rowing 3-4x per week with no clear structure, moderate intensity most days, no strength training.
Realistic improvement in 12 weeks: 15-25 seconds
Realistic improvement in 6 months: 30-50 seconds
Why this much? You're likely leaving massive gains on the table through inefficient training, poor recovery, and muscle loss. Structured programming with proper periodisation and strength work can unlock fast improvement.
Scenario: You've been following a structured programme, training 4-5x per week with some intensity variation.
Realistic improvement in 12 weeks: 5-12 seconds
Realistic improvement in 6 months: 10-20 seconds
Why less? You're already capturing the "easy" gains. Further improvement comes from technical refinement, strategic periodisation, and optimising the details.
Scenario: You were competitive 5-10 years ago, took time off, now getting back into it.
Realistic improvement in 12 weeks: 20-35 seconds
Realistic improvement in 6 months: 40-60+ seconds
Why this much? You have muscle memory and technical foundation. Your body remembers how to row efficiently. With proper programming, you can regain significant fitness quickly,though not quite to previous peak levels.
Potential gain: 8-15 seconds on a 1K
Small technical improvements create massive speed gains because you're optimising power transfer, not just generating more power.
High-impact technical fixes:
Why this matters at 50: You can't out-power younger athletes, but you can out-technique them. Efficiency is your competitive advantage.
Potential gain: 5-10 seconds on a 1K
Your VO2 max is declining, but your lactate threshold remains highly trainable. Focusing on threshold work,sustained efforts at race pace minus 2-3 seconds,drives performance gains that matter for 1K racing.
Effective threshold sessions:
Frequency: 1x per week, year-round. This isn't pre-race work, it's continuous capacity building.
Potential gain: 5-12 seconds on a 1K
If you're not doing dedicated resistance training, you're losing 3-5% of muscle mass per decade. That's literally power leaking away. Two strength sessions per week can stop this loss and potentially rebuild lost muscle.
Focus areas:
Timeline: You'll see strength gains in 4-6 weeks, rowing performance gains in 8-12 weeks.
Potential gain: 5-10 seconds on a 1K
Many masters athletes are chronically overtrained. Simply recovering properly, 72+ hours between hard sessions, adequate sleep, proper nutrition,unlocks performance that was masked by fatigue.
Signs you're undertrained vs. overtrained:
Most competitive masters athletes who are "stuck" are overtrained, not undertrained.
Athlete: 52-year-old male, been rowing 3 years Starting 1K: 3:48 After 12 weeks: 3:35 (13 seconds faster) Primary changes: Fixed catch timing, improved sequencing, added 2x/week strength Quote: "I'm rowing at the same heart rate but 13 seconds faster. I wish I'd fixed my technique years ago".
Athlete: 48-year-old female, competitive background Starting 1K: 4:02 After 6 months: 3:42 (20 seconds faster) Primary changes: Reduced volume by 30%, added strategic intensity, prioritised recovery Quote: "I'm training less but racing faster. Turns out I was just tired all the time".
Athlete: 55-year-old male, rowing 10+ years Starting 1K: 3:52 After 6 months: 3:38 (14 seconds faster) Primary changes: Added 2x/week strength programme, maintained same rowing volume Quote: "The strength work made rowing feel easier. My power per stroke went up measurably".
1. You're training through injury Pain is your body saying "stop". Rowing hurt doesn't make you tougher, it makes you slower and eventually broken. Fix the injury first.
2. Recovery is inadequate No amount of perfect programming works if you're sleeping 5 hours, eating poorly, and doing high intensity 4x per week. Adaptation happens during recovery.
3. Technique is fundamentally broken You can't fitness your way past terrible mechanics. Major technical faults need correction before performance improves.
4. You're not consistent Training 3x one week, 6x the next, skipping weeks entirely,inconsistency prevents adaptation. Four consistent sessions per week beats six random ones.
Week 1-2: Adaptation to programme, may feel harder before easier Week 3-4: First technical improvements click, workouts feel smoother Week 5-8: Measurable power increases, steady state splits improving Week 9-12: Race-pace work feels more sustainable, 1K test shows improvement Month 4-6: Continued refinement, additional 5-10 second gains possible Month 6-12: Marginal gains phase, optimising details for final improvements
Our Masters Performance programme has helped 400+ masters athletes drop 15-30 seconds off their 1K times through:
Stop guessing. Start improving.
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