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Low-intensity volume establishes the base of the pyramid on which to build your speed work for racing. The foundation of fitness is training consistently and taking quality strokes.
Rowing longer sessions is the most sport-specific way to build volume, but limiting factors are the time available and fatigue of the back and legs.
A simple way to add training minutes to your day is by increasing your step count. No warm-up and cooldown are needed, and it’s low-impact, providing mobility and relief to your lower back after being in the boat.
Steve Fairbairn, the Australian rower who became an influential rowing coach at Cambridge University in the early 20th century and is regarded as the father of modern rowing, included walking in his training programs and had his athletes trek 20 kilometers on weekends.
Develop your pedestrian habits by commuting on foot, hoofing it to stores instead of driving, striding up the stairs, or strolling during phone calls. Carve out half an hour a day to follow a trail or relax in a park.
A conversational pace is enough to gain benefits, and you can increase the physical demand by adding hills, bounding ski-step style, or increasing your cadence. When traveling, walking is an alternative to rowing and can be done easily and pleasantly in town or country.
Need an indoor variant? Set a treadmill on an incline and press the start button.
Marlene royle who won national titles in rowing and sculling, is the author of Tip of the Blade: Notes on Rowing. She has coached at Boston University, the Craftsbury Sculling Center, and the Florida Rowing Center. Her Roylerow Performance Training Programs provides coaching for masters rowers. Email Marlene at roylerow@aol.com or visit www.roylerow.com.
