Marlene Royle and Rebecca Caroe discuss how to fit training into a busy schedule; Steering coxless boats and 1k race plans.
How to fit working out into your work day
Inspired by Concept2 article https://www.concept2.com/news/how-to-fit-working-out-your-workday?
- Just move- walking, taking the stairs, standing meetings, meetings on the bikeErg
- Schedule it- Put a class or your sacred workout time on your calendar
- Replace coffee with meters- Catch up with friends in the gym instead of the coffee break room
- Find a Community- Cross fit or a sculling group can give you a great group of people to workout with
- Get outdoors-Go for a run or bike during lunch time
- Motivate- Mid-day or lunch time workouts can refresh you mid-way through the workday or help relieve a little stress
- Pack a lunch- Save that time for working out
- Shower later- Workout in the gym just before you go home and end your workday on a high note
- Be efficient- Rowing or skiing use all major muscles groups get it all in!
- If travelling for work- WALK the airport, Carry your bags don’t roll them, Do squats or glute crunches while waiting
Steering how to set up your boat
- Get the shoe straight
- Check equal movement both ways
- Check the wire isn’t too tight or too loose
- Set your right shoe heel on the knob between the shoes on the footstretcher
- Agree your calls – for gentle and hard steering
Train side by side for steering practice
- Race pieces
- Starts
- Games like “Indian sprints” for steering and passing
- Leapfrogging
1k race plans
- By quarters
- By focus of 2-3 technical points to row well when the going gets tough
- By meters
- Be ready to be flexible during the race
Buy the Faster Masters 1k Race training program comprising 3 months of daily workouts leading to a 1k race.
https://www.rowperfect.co.uk/shop/1k-racing-3-month-training-programme/
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