Indoor Rowing Training Guide, Version 2

1 Indoor Rowing Training guide , Version 2iiIndoor Rowing Training guide , Version 2 The Indoor Rowing Training guide , Version 2, was written by Terry O Neill and Alex rights are reserved and reproduction, in whole or in part, without permission is strictly 2 Ltd, Vermont House, Nott m South & Wilford Ind. Est., Ruddington Lane, Nottingham NG11 7HQ. Tel: 0115 945 5522 Fax: 0115 945 5533 email: web site: are constantly being asked for Training advice, be it for a 2,000m race, rehabilitation or general every personal trainer or fitness expert will tell you, prescribing Training is not that simple. Level offitness, Training background, maximum heart rate, history of illness, time available to train and your ownexpectations are just a few of the factors that need to be considered when starting any Training developed the original Indoor Rowing Training guide to address all these issues, and ultimately makesure you make the right Training decisions.

2 The Indoor Rowing Training guide , Version 2 has built on thesuccess of the first guide and now includes sections on Nutrition and Diet, Psychological Preparation andhas input from many top rowers and coaches. The Indoor Rowing Training guide , Version 2 will help youwhether you are Training for a race or simply would like to achieve a more healthy we can t anticipate every individual s requirements we aim to provide information on the basicprinciples involved in designing Training programmes and, by including many and varied examples, guideanyone in constructing an individual programme suited to their own personal needs. The Concept 2 website is also of great benefit and includes some useful information about technique andtraining as well as information on competitions, distance award schemes and a message board so you cancontact other Indoor rowers. Concept 2 also has an electronic newsletter you can subscribe to Indoor Rower is an incredibly versatile and adaptable machine and this guide will help you plan yourexercise with renewed confidence - knowing that you re doing what s best for you have any comments on this guide and if there s anything you think should be in any future editions,please contact us either by phone on 0115 945 5522 or email us at The information provided within this guide is not intended to be a substitute for medical advice.

3 Manyof the programmes featured involve demanding physical exercise. We strongly recommend that you check withyour doctor prior to commencing any of the programmes to ensure that you are physically able to undertake suchexercise. Concept 2 Ltd accepts no responsibility for illness or injury resulting from the use of this Rowing Training guide , Version 2 PrefaceivIndoor Rowing Training guide , Version 2 ContributorsTerry O NeillTerry O Neill has been involved in Rowing for fifty years, thirty of which have been as a coach. He started in the sportas a coxswain and went on to row competitively before taking up coaching after being involved in a car accident. Sincethen he has been employed by the Inner London Education Authority as a fitness instructor, qualified as a weight liftinginstructor and went on to qualify at the National College of Physical Education. He also holds the Gold, Silver andBronze coaching awards from the Amateur Rowing Association (ARA).

4 Terry was appointed coach to the Great Britain men s lightweight squad in 1979, who went on to win the LightweightEight at the World Rowing Championship in 1980. By 1987 he had moved to coaching the men s heavyweight squad,specifically the Heavyweight Eight at the 1988 Olympics in Seoul. He continued coaching at an international levelculminating in being the head coach for sculling for the Atlanta Olympics in 1996. He then moved into coach educationas assistant director of the FISA International Coaches Course and was sent to Ecuador to run a coaching course forthe Olympic Solidarity lived in Spain between 1991 and 1994 where he coached at the Olympic Rowing Centre in Banyoles and servedon the Barcelona Olympic Regatta Committee. More recently he has been a regional coach for the ARA based at theNational Watersports Centre in Nottingham. He started working at Concept 2 in 1999 and continues to coach andadvise on all aspects of Rowing and Indoor Rowing .

5 Alex Skelton BSc(hons), PGCEAlex Skelton was educated at Loughborough University where he completed his undergraduate degree in SportsScience and went on to complete a PGCE in Physical Education. He worked as a teacher specialising in the teaching ofanatomy and physiology and exercise physiology for A-level until 2002. Alex has competed in and coached basketballat national level and also swam at a national level. He has been involved with Rowing since 1996 and now rows atNotts County Rowing and Keith AtkinsonCelia and Keith Atkinson MBE are founder members of the Concept 2 Education Team. Both are graduates of DurhamUniversity and retired teachers. Keith was Head of a Nottinghamshire comprehensive school and has a fifty-yearassociation with Rowing as competitor, ARA Gold Award Coach, FISA International Umpire and President ofNottingham Boat Club. Despite having MS, he has won two Bronze medals at the World Indoor RowingChampionships in and Keith have been involved in developing all aspects of the Concept 2 Education Programme since GroblerAfter being approached at the World Indoor Rowing Championship in Boston in 1990 by Concept 2 Ltd s ManagingDirector Ian Wilson, Jurgen Grobler moved from his native GDR to Britain in 1991 to be head coach at Leander Club,Henley-on-Thames.

6 He was appointed chief coach for men by the ARA after the 1992 Olympic Games and has heldthat position ever since. Jurgen is arguably the most successful Rowing coach of all time with numerous Olympic and world championshipmedals to his name. He was recognised by the international Rowing federation (FISA) with the award of Coach of theYear 2000 and was elected to the FISA executive committee and competitive Rowing commission. Most notably he has coached Matthew Pinsent and Steve Redgrave to four world championship gold medals and twoOlympic golds between 1991 and 1996. SInce then he has been a coach for the men s coxless four and has taken themto three world championship gold medals and Olympic glory at Sydney 2000. He now focuses his attention on theworld champion coxless pair of Matthew Pinsent and James Cracknell in preparation for the Athens Olympics 2004. Andy DarlingAndy Darling writes about sport and fitness for The Independent On Sunday, Running Fitness and Arena magazine, andabout all manner of subjects for FHM and Bizarre magazines.

7 He scripts and does the voiceover for ITV retro-musicseries, Forever . He s an American College of Sports Medicine qualified Personal Trainer, has run a 2:41 marathon andlearns kickboxing. Whilst juggling work, study for a Post Graduate Psychotherapy degree, and the demands of a wifeand three children, he s clocked a 6:41 2,000m row, at the 2001 BIRC, and 5 for the Golden Mile in 2002. vIndoor Rowing Training guide , Version 2 ContributorsKurt Jensen, Jensen, from Team Denmark Testcentre, Institute of Sports Science and Clinical Biomechanics, University ofSouthern Denmark, is the man responsible for the physiological testing of Denmark s elite athletes. As a result of thesetests Kurt has a big input into the Training programmes followed by Denmark s Olympic champion lightweight T Hagerman, MS, RD, LDMarjorie Hagerman is an assistant professor in foods and nutrition at Ohio University in Athens, Ohio, where she isalso the director of the didactic programme in dietetics and teaches in the Medical School.

8 A registered dietician of the American Dietetic Association (ADA) and a member of Sports, Cardiovascular andWellness Nutritionists (SCAN), a dietetic practice group of the ADA, she is the author of Home Plate Strategy, anutrition guide distributed annually to all minor league professional baseball players by the Professional BaseballAthletic Trainers Society. Marjorie is also a nutrition consultant to the US Rowing BirchFrank Birch is a long-time runner turned Indoor rower. As a club runner he competed regularly on the track and at crosscountry. He planned to do a marathon when in his late twenties but decided he liked being a runner who hadn t doneone when suddenly everyone started running discovered Indoor Rowing in November 1999 after a friend persuaded him to go and see the BIRC at Reading. Hewent, watched and knew he would be back to compete the following year - where he picked up a silver medal as a45-49 lightweight male.

9 Frank started preparing for a marathon on the Indoor Rower earlier this year. He is currentlysidelined with a shoulder problem but still hopes to complete the event before the rest of the world catches ShambrookDr Shambrook is the co-author of The Mental Game Plan: Getting Psyched for Sportand runs HeadStart PerformanceConsultants. He has been the consultant psychologist for the Great Britain Rowing Team since 1997 and is a member ofthe British Olympic Association s Psychology Steering Group. His recent clients include Sunderland Football Club,Lancashire County Cricket Club, and the Cambridge University Boat Race Crews. At the Sydney Olympics, Chrisprovided support to the highly successful GB Rowing Team, and in particular the Olympic gold winning Men s Eight andthe silver medal winning Women s Quad Roberts BSc (Hons), MCSPAde Roberts was educated at the Universities of Nottingham and Coventry where he qualified as a Physiotherapist in2002, completing his dissertation in the abdominal imbalance of rowers specific to the core stabilisers.

10 He has beeninvolved in Rowing since 1977 and is now a successful coach with crews winning Henley Women s Regatta;representing England at the Commonwealth Regatta in 1999 and 2002; Great Britain at the Under 23 WorldChampionships in 1996, 97 and 98 and Senior World Championships in 2000. Ade now works at the Queen s Medical Centre in Nottingham and coaches the Notts County Rowing Associationwomen s squad. Kareen Larkin BA Cantab, MSc, MBBS, MRCGP, MSc Sports Larkin (nee Marwick) was born in the Orkney Islands, is a part time GP and mother of two now working andliving in Nottingham. She was educated at the Universities of Cambridge, Imperial College, and Nottingham where sherecently completed her Masters in Sports Medicine, as well as Charing Cross & Westminster Medical School, started Rowing at Cambridge University and went on to represent Great Britain between 1983 and 1995including the Barcelona Olympics in 1992. Harry WelshFormer British and world champion Indoor rower, and author of many technical articles for the Army, Harry has anextremely extensive background, not just in sporting achievements but in the field of rehabilitation.