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Useful Training Links
Useful Training Links
Rowalong is an absolutely FREE and excellent training site operated by Scottish rower John Steventon. John produces countless Youtube workouts, training plans and training guides. Unlike many gym sites, John offers sound advice without any macho posturing. I couldn’t recommend this site highly enough.
https://rowalong.com/rowalong-training-plan/ssion
Asensai produces Youtube sessions by New Zealand rowing legend Eric Murray. Whereas a paid up subscription no doubt provides a rational plan, the discrete Youtube sessions, available to anyone, do not indicate when in a program they should be performed and what kind of prior preparation you would need. For this reason, be careful. Learn from the Master – even studying one stroke by him is an object lesson in power production – but don’t attempt to emulate his workouts out of context unless you really know why you’re doing them.
The Pete Plan, designed by Pete Marsden in the UK, is a ‘continuous’, rather than ‘periodic’, plan using three-week cycles. It is nonetheless a bit too onerous to perform all year round. After all, as we get older, we are unlikely to keep improving our speed indefinitely.
However, his strategy of rowing the last repeat in an interval session flat out, and then using the average split as the starting pace of next week’s intervals, works brilliantly in any peaking period.
The Wolverine Plan by Michegan University women’s coach Mike Caviston uses a complex system of progressive overload at capped stroke rates. The required stroke number calculations tend to get onerous and the prescribed workloads can become difficult to maintain, but there is much to be learned from this program.
https://www.concept2.com/files/pdf/us/training/Training_WolverinePlan.pdf
The Concept2 Training Guide provides sound general advice on program planning.
https://www.concept2.com/files/pdf/us/training/Training_Guide.pdf
The Indoor Rowing Training Guide, Version 2 is written by the designer of the original Concept2 interactive plan, Terry O’Neill. Although it prescribes day by day workouts, it can be an excellent model for adapting to individual needs.
http://www.redking.me.uk/sport/rowing/training/c2_training_v2.pdf
Dark Horse Rowing, an indoor rowing gym operated by American coach Shane Farmer, offers paid coaching and also a wealth of free rowing information and ideas.
Indoor Rowing Info is another site by John Steventon with numerous links to rowing plans and programs as well as news and information on indoor rowing. https://indoorrowinginfo.com/training-plans/
Rowsandall: Rowing Data Analytic, is a site that provides resources for logging and analysing each workout. It is operated by Sander Roosendaal a Dutch rower and Physicist who lives in the Czech republic. There is a free version as well as reasonably priced services of various levels. Although its analysis of individual workouts is amazingly detailed and useful, I have remained satisfied with my own spreadsheet’s ability to quantify and plot various forms of training over a number of workouts. Though I would love the time to maintain both sets of records.
Selected References on which to base Training
Selected References on which to base Training
Professor Stephen Seiler is the absolute guru of what has become known as polarised training. His research in both the physiology of training and best training practices of elite athletes is unmatched. Apart from that, despite an onerous research and lecturing schedule, he is one of us – a regular visitor of the pain cave. In fact, he seems to conduct many of his experiments first on his own training. His Youtube lectures are essential viewing for any endurance athlete. https://sportsci.org/2009/ss.htm
https://youtu.be/r_lmDaD8Z2E
Science and the Application of High Intensity Interval Training by Paul Laursen and Martin Buchheit is a guide to the performance and training effect of every type of interval training.
Will Ruth’s website Rowing Stronger is particularly useful for its compendium of resistance exercises relevant to Gym work for rowing which are all linked to Youtube demonstrations. His book on resistance training for rowing, by the same title, is compulsory reading.
I don’t entirely agree with his overenthusiasm for the variety and quantity of lifting and plyometrics necessary to be a good rower, however, much of his advice is sound if used intelligently. Resistance training is important, but there is only so much time to train and most of it is best spent rowing. https://docs.google.com/spreadsheets/d/17v1_OzSfkjHe8JvyXZbS3hS6ny90s1x60lHVNF55ytM/edit#gid=218218218
Training and Racing With a Power Meter by Andrew Coggan, pioneer of the physiology of power-based endurance training, co-written with Hunter Allen and Stephen McGregor, is a classic for cyclists from which rowers have much to learn. Unfortunately, the company that makes use of these principles in its online and software training monitoring, Training Peaks, concentrates on Cycling and Triathlon but makes no provision for Rowing.
The Complete Guide to Indoor Rowing by Jim Flood and Charles Simpson is a good guide to the history, technique and training principles of indoor rowing.
Rowing Faster by Volker Nolte is a classic on rowing training.
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