{"id":7685,"date":"2019-03-29T12:06:35","date_gmt":"2019-03-29T12:06:35","guid":{"rendered":"https:\/\/fitproblog.mysites.io\/rowing-technique\/"},"modified":"2019-03-29T12:06:35","modified_gmt":"2019-03-29T12:06:35","slug":"rowing-technique","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/rowing-technique\/","title":{"rendered":"Rowing technique"},"content":{"rendered":"

British Rowing has released the following information regarding the forthcoming annual Boat Race.1<\/sup><\/strong><\/p>\n

The official Blue Boat crews have been announced for The Boat Race 2019, and\u00a0include James Cracknell who will row in the number two seat for Cambridge University Boat Club.<\/p>\n

At the age of 46, James will become the oldest Blue by a huge margin. The previous oldest Boat Race\u00a0competitor was Andy Probert who was 38 when he coxed the Cambridge team in 1992, and Mike\u00a0Wherley was 35 when he rowed for Oxford in 2008.<\/p>\n

Speaking on his achievement, Cracknell said: \u201cIt\u2019s impossible to appreciate what getting selected for\u00a0The Boat Race is actually like. Training so intensively and competing with a group of guys for the\u00a0same seats in a boat while studying hard at a top university, you could easily fall apart.<\/em><\/strong><\/p>\n

\u00a0<\/em>\u201cAfter a tough year, making the Blue Boat is arguably my proudest achievement in rowing, but making the team is\u00a0only the start; none of us are there for the kit and being selected, it\u2019s about delivering on\u00a0April 7.\u201d<\/em><\/strong><\/p>\n

\u00a0<\/em>This year looks set to be\u00a0another world-class event, showcasing the very best collegiate athletes in the world\u2019s best-known\u00a0varsity match. To view the squad line-up and for further info, visit: The Boat Race<\/a><\/p>\n

The race will take place on Sunday 7 April 2019. The Women\u2019s Boat Race will start at 2:13pm,\u00a0with The Men\u2019s Boat Race at 3:10pm.<\/strong><\/h3>\n

 <\/p>\n

References <\/strong><\/p>\n

\u00a01.\u00a0https:\/\/www.britishrowing.org\/2019\/03\/2019-boat-race-james-cracknell-named-in-two-seat-for-cambridge\/<\/a><\/strong><\/p>\n

Fitpro<\/em> magazine caught up with British Rowing to find out what contributes to great technique on the rowing machine.<\/h2>\n

FP: What are the benefits of the rowing machine?<\/strong><\/h3>\n

BR:<\/strong> Every stroke on the machine uses 85% of your muscles, covering nine major muscle groups, so it is the ultimate whole-body workout. This also makes it a highly efficient fat-burning exercise; there is potential to burn more than 300 calories per 30 minutes of rowing. It is low impact on your joints, so perfect for cross-training, rehabilitation, and for those who are new to exercise.<\/p>\n

FP: What would be your top tips for timing?<\/strong><\/h3>\n

BR: <\/strong>Firstly, take your time in the recovery phase moving up the slide. Take a deep breath and get ready to use that leg strength on the next stroke. Secondly, keep the flywheel spinning \u2013 keep it moving at a constant speed to optimise the efficiency of your workout. Try to row smoothly, and don\u2019t stop at the start or end of your stroke.<\/p>\n

FP: Describe some workouts for different abilities.<\/strong><\/h3>\n

Beginner:<\/strong> You are able to row at 2:45-3:00 splits\/50-60 watts for 5mins<\/h3>\n

OR<\/p>\n

You are able to row at 22spm comfortably for 5mins<\/p>\n

2 x 4mins @ 22-24spm<\/p>\n

2mins rest in between<\/p>\n

Intermediate:<\/strong> You are able to row at 2:25-2:45 splits\/70-100 watts for 5mins<\/h3>\n

OR<\/p>\n

You are able to row at 24spm comfortably for 5mins<\/p>\n

2mins @ 20spm, 2mins @ 22spm, 2mins @ 24spm, 2mins @ 22spm, 2mins @ 20spm = 10mins total<\/p>\n

Advanced: You are able to row at 2:00-2:25 splits\/100+ watts for 5mins<\/p>\n

OR<\/p>\n

You are able to row at 26spm for 5mins<\/p>\n

3 x 1min intervals @ 28+spm (90secs rest in between), 3mins rest, 3 x 1min intervals @ 28+spm<\/p>\n

90secs rest in between<\/p>\n

\u00a0<\/strong><\/p>\n

FP: How can you add variety to a row session?<\/strong><\/h3>\n

BR:<\/strong> You can play with the stroke rate, power, distance, time, or all of the above, as follows:<\/p>\n