Join Greg and I, as we discuss Greg’s preparations for this years Head of The Charles Regatta. How he adapted his training through Covid-19 and what he has been experimenting with.  Greg Benning, started rowing at the University of Pennsylvania in 1980 and has been engaged in the sport ever since. Greg is the Vice-Chair…

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Endurance Builder This weeks workout is aimed at those that want to improve their aerobic base. Improving your aerobic base, requires spending time exercising at or just below your aerobic threshold. For most rowers, this will be at 75% of peak heart rate. 90 minute endurance session 15 minutes on the erg bike 30 minutes…

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The workout of the week is from Anne-Marie Howald. Head junior & U23 coach for the Swiss Federation. When Ian Wright was the head coach of Switzerland, apparently the Ladder Of Death (LOD) was one of the squads favourites. Word of advice. Make sure you are well warmed up, and don’t do this every day.…

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“The Time Contracter” by Dr Charlie Simpson “Time Contracter” is 60 mins with 6 mins easy pace (e.g. UT2 and 4 mins moderate effort (UT1/AT) until the clock hits zero (so six intervals of 4 mins by the end)….If doing on the erg, during the final 2 mins of both the 6min easy and 4 mins…

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Anaerobic workout of the week Personal favourite of mine. I call this le canibale session, because you feel like you are on the attack! This is designed for developing anaerobic capacity. Strength & Conditioning with James Goodwin James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates…

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Analysis provided by expert guest contributor, Dr Valery Kleshnev, Biorow. Radical changes were observed in the race strategy, which is now much more even. The winners were among the slowest at the first 100-150m after start, but significantly faster than their competitors during the middle of the race. A strong cross-tail wind allowed for quick times…

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Time to get ready to go fast in this years HOCR. Maybe you don’t have a coach, and not sure exactly how to prepare to be at your best come race day. You can save time in planning your training for the HOCR, and ensure you don’t make a mistake in preparing for the event…

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