Womens Rowing

Question
I'm going to be a high school junior and I've been rowing since freshman year. Since my school is the only one in my county that offers rowing we have to compete against clubs but since i started we haven't had any competitions. I really like rowing and would love to continue in college. We will be competing in regattas next year but I really think the lack of competing will work against us next year.  I was wondering if there are any specific training techniques that you may have used to help improve your technique, 2k time and strength that could possibly hep us.

Answer
Hi Shanique: Rowing is one of those sports where the amount of time put into practice divided by the time you are actually in competition is a very large number.  I recall spending a whole summer rowing every day for just one actual race, and I got sick (mono.) a couple of days before the race.

It appears that you are in a part of the country where the sport of rowing is not that popular.  If you live in Philadelphia or Boston, you could practically find some form of competition every few weeks or so.

If your coach knows something about rowing (which I'm sure he does), you will spend the fall season working on technique and then long distance rowing.  This is what most high schools do in the fall as they compete in 3-mile "Head Races." These workouts are supplemented by long distance running and weights to get in good shape.

In the winter, assuming it is too cold to row, crews typically spend most of their time doing ergometer/indoor rowing workouts with high intensity lifting and running workouts (like running up flights of stairs).  By late Feb/March, you will get back on the water and develop your sprinting techniques to row a fast 1500 meter piece.

I would say keep up with the weights and running all season.  If you have the opportunity, try to row in smaller boats like fours and pairs to develop better on-water technique.  Finally, have your parents talk to the coach to see if you can do some fundraising to get money to possibly take a trip to a major regatta in locations that have these events.

Good Luck/AP