BY MARLENE ROYLE | PHOTO BY LISA WORTHY
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If you’ve reached a fitness plateau and are struggling to increase your rowing speed, you need to begin an active program to row faster.
First, use a baseline distance to measure your speed—500 meters, for example, a standard unit in rowing races. Record your time rowing at top speed for 500 meters in a boat or on an indoor rower. Then try the following methods for improving your performance and watch your race times get faster.
Interval training improves rowing speed by increasing your body’s efficiency at clearing lactic acid from your muscles. Begin by measuring your heart rate to make sure it’s under 120 beats per minute. Then row for 250 meters at 95 percent of your maximum effort. Wait until your heart rate drops below 120 beats per minute and repeat.
Add sprints into your long rows. For example, if you’re averaging five minutes per kilometer, increase your speed in the last minute of every kilometer.
Build your strength with weight training so you’re able to increase stroke rate and power on the drive. Once you achieve a sufficient base of strength, add plyometric training to your routine.
Improve technique so that your power application and bladework are as efficient as possible. Include drills to improve body sequencing, drive suspension, and recovery timing.
