Training For A Single

[old] Cngravlin · Post by **[old] Cngravlin** » June 23rd, 2005, 11:21 am

I am a lightweight rower in my second year of collegiate rowing and this fall season I will be rowing a single in competition. I have only been sculling for 6 months but this summer I've been rowing every day on my own. What do I need to do to enable myself to be competitive in a single. My times are on the lower end of the scale. 1000m in 5.10. Any suggestions. I am working out 5 to 6 times a week. Monday<Rowing, Swimming and Lifting, Tuesday<Rowing, Running and Erging, Wednesday<Rowing, and Lifting, Thursday<Running and Erging, Friday<Rowing, Swimming, and Lifting, and Saturday<Rowing. Is there anything better?

[old] remador · Post by **[old] remador** » June 23rd, 2005, 1:55 pm

Some brief tips: Row without feathering. Practice your balance and coordination by making "stops": just before the catch; at the end of the drive; during the recovery, after moving your arms forward, after the trunk, etc. Make sure your drive is faster than your recovery. Pull hard, but smoothly. Etc.

[old] Carl Henrik · Post by **[old] Carl Henrik** » June 28th, 2005, 4:53 pm

Just some quick thoughts: Pratice rowing at race rates. Practice starts. Get coached. Row even if you don't get coached. Row in 2x with a technically better rower and just try to follow him and listen to his advice. You may feel like you don't agree but go with all well ment suggestions and you will learn something. Try to have a playful feeling in the 1x (works for me anyway). A good stroke should make you just zoom away and do it unfeathered to really own the boat. Row in flat water to learn the basic technique quicker. After that it is good to train in difficult conditions as well to be prepared for anything in a race. And, as I started with, row at racing rates and high intensitys. This is important physically, like on the erg, but even more so technically IMO.

[old] Xeno · Post by **[old] Xeno** » June 28th, 2005, 6:04 pm

Hi Rowing the single scull.... I have done it for years. I think the most important is to feel secure in the boat. With this I mean that when you put the power on the footboard you are not affraid of falling in. Strap a few bungees around the stern of your boat and go for a row. Also do some specific weightlifting I.E. 5 times three minutes at stroke rate eighteen. Be careful not to hurt your back. Always make sure that you sit up and hinge from the hip joint. You want to make sure that you are supporting the small of your back. Anytime soon you can come out to california to take in some coaching from me. I enjoy coaching. I was lucky to have two great coaches: Harry Mahon and Marty Aitken. ALl my best, XENO I hope you are having a great summer.

[old] Peter S · Post by **[old] Peter S** » June 28th, 2005, 8:50 pm

Cngravlin, I'm in pretty much the same situation as you, I'm a junior lwt rower and due to complications with another camp, I ended up doing a more local one and now I'm racing a single for the independence day regatta, and I've been out in true racing single a whole 3 times. I've raced doubles and sweep boats forever, so I guess its a learning experience