OK, so I will preface this saying that I know this was not my best winter, but I have not been working out nearly as much as I should. I’ve had various injuries to work through but I’m fully cleared now and probably could have been working out more through it. Anyway, I’m pretty nervous with the season coming up that I’m not going to be up to par so do you have any workout (or other) suggestions to be in better shape for the season? Thanks so much!
Just get on the erg and do some steady state. If you can’t erg for whatever reason, run, swim, or bike. Usually when our guys can’t erg we have them go on seven mile runs or they jog over and do a full tour of Harvard Stadium (which is 37 sections + 3 miles there + 3 miles back). If the weather’s bad or the conditions are unsafe (i.e. snow or ice) then they’ll do Green Buildings (self-explanatory once you see the picture) with weight vests on. They’ll also hop on the bikes and go at whatever pace the guys on the ergs are going (meaning they’ll bike lightly during the rest periods but amp it up during the actual pieces). The coxswains have started taking their heart rates to make sure they’re in the right zones so I’d recommend doing that regardless of what you do, that way you can be sure you’re training the right way (and actually working hard vs. just feeling tired because you’re not in rowing-shape yet).
I’d also make sure you’re communicating with your coach(es) too about your injuries and progress (if they don’t already know). They’ll care a lot less about whatever shape you’re in if you let them know what’s going on and keep them updated vs. not saying anything at all and showing up wildly out of shape on the first day.
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