If you dread your indoor rower workouts, listen in. We have 5 things for you to try out which could make your ergs more enjoyable.

Timestamps

00:30 In our training programme this month - 3 training plans to suit your racing, force curve video, how your body mass affects boat speed.

We had a winner at the Virtual Head of the Hooch and personal best times of 3 seconds and 6 seconds from participants - the programs do work!

03:00 5 tips to make your ergs fun. Long endurance workouts can be daunting.

1 - Follow a programme

Making up your workout on the day means you have no goal. Keep a record of your training so you can measure your gains and progress.

2 - Train with a group

There is nothing worse than having to train alone. Even if you have to train in your garage, start the workout at the same time as your crew mates - it's an incentive to show up. And showing up is half the battle in forming an exercise habit.

3 - Reward yourself

Feel good about what you have done. Choose something which you enjoy as a reward.

4 - Set short horizons

While doing the workout choose a destination in the near future (5 minutes) so you can focus on one thing for that time. I choose technique items that will keep my form consistent.

One minute is the lowest horizon.

5 - Distract yourself

Listen to music while training - challenge not to look at the screen until the song is over. Shut your eyes and focus on the feel of the movement instead of looking. Listen to the flywheel - does it get louder as you move to the finish of the stroke? Have a visual cue for your catch - use tape or a straw marker. Change the units to watts from 500m splits. Use this to train yourself to row with consistent pressure. Use your force curve in the same way to train consistency.

Training Camp with US Rowing in Chula Vista 1-4 April. Newsletter recipients will get information about it. I was incorrect that food and accommodation. These aren't included. My bad.

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