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/

SPONSORS Thank you to our sponsors. You can help keep RowingChat FREE by visiting our sponsors websites www.rowing.chat/sponsors

This month RowingChat is supported by

Just Strong Athletic Clothing for strong women. Get a 10% discount using coupon REBCAROE10 www.juststrong.com

Annie Vernon’s new book is Mind Games - win a copy by telling us “What gives you the impetus to win?” write a comment here https://rowing.chat/sponsor/mind-games-book/