Transitioning seasonal training plans

Rebecca October 31, 2022

seasonal transition, rowing program winter, move to winter training rowing,

Transitioning seasons to Winter / Summer is a key point in the training year for masters rowers. Key things to do and watch out for.

Timestamps

01:00 What are season transitions in rowing? When you have completed any training period there is a transition that follows. Give yourself some recovery time and down time.

Base Training Begins

03:50 What is base level training? Lower intensity for aerobic work. Include cross training. When changing activities – be careful to do this gradually. It is new for your muscles.

07:00 Beware gardening – any intense yard work can injure you. Stacking firewood – it’s the unusual positions you get into when raking, chopping wood.

Training program for getting back on the erg

12:10 Getting back on the erg.

Workout I – do a ten minute warmup. 15 minutes continuous rowing + stretch 10 minutes continuous.

Week 2 move to 20 minutes continuous rowing + 10 minutes after the stretch.

Week 3 move to 2×20 minutes

Week 4 do 30 minutes continuous. Then build up gradually towards 45 or 60 minutes rowing.

17:30 Do several weeks erging before doing a test of any type.

Improve your body

19:00 Things to work on for yourself.

Muscle imbalances, stiff hamstrings. Use our Functional Movement Assessment free course to get 10 physical tests for your personal mobility.

https://fastermastersrowing.com/register/functional-movement-assessment/

Free webinar to test your body’s flexibility for rowing and sculling

Transitioning seasons – summer through to winter rowing training

How to transition to winter training for rowing and sculling

Categories: Fitness, Podcast

Tags: avoid injury rowing, winter rowing

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