Top tips for indoor rowing from GB athletes
GB indoor rowing athletes give their top tips for indoor rowing from beginner through to selection for the GB indoor rowing team.
What is proper indoor rowing technique?
It鈥檚 really important to use the correct technique when indoor rowing to make sure you get the most out of your workout and prevent injury. It鈥檚 a simple technique, and once you鈥檝e mastered it you鈥檒l soon see the benefits.
Follow double Olympic champion, Alex Gregory, as he takes you through the
Top tips to remember are:
路聽聽聽聽聽聽 The sequence is key: Legs, body, arms, arms, body, legs.
路聽聽聽聽聽聽 Focus on your legs 鈥 60% of the power is from the legs, 30% body, 10% arms.
路聽聽聽聽聽聽 Maintain good core stability.
Justine Reston, competing for GB in the women鈥檚 lightweight 2,000m says: 鈥淣ail technique first then move on to practising steady stroke rates that encourage rhythm and focus.鈥
How can you get the most out of your indoor rowing workout?
Graham Benton, GB athlete competing in the men鈥檚 open 2,000m this week in Wroclaw says: 鈥淕et the fundamentals right first before you learn too many bad habits. It鈥檚 your legs that need to be doing all the hard work so make sure you focus on pushing with them. The rest of your body will follow. It might not feel natural at first but once you鈥檝e got the technique right you鈥檒l be able to see improvements quite quickly. It鈥檚 also helpful to follow some sort of programme. It鈥檚 very easy to just do the sessions that you find fun, but they鈥檙e not necessarily the ones that drive improvements.鈥
You can download an 8-week beginner indoor rowing programme here.
How can you stay motivated to keep training?
鈥淰ary your workouts. Interval training, sprints, 5k, 10k, 20k, marathon 鈥 the possibilities are endless鈥 recommends Nicola Lawless, who will compete for GB in the women鈥檚 open 2,000m at The World Games this week.
And if you are just starting out on the indoor rowing machine? 鈥淒on鈥檛 give up! The rowing machine can seem intimidating, especially if you don鈥檛 know what you鈥檙e doing but once you get the technique right it’s easy to get going. There are so many different sessions you can do on a rowing machine so it will never get boring,鈥 Lawless added.
Apps such as Live Rowing are also a great tool to use on the indoor rowing machine. are also a great tool to use on the indoor rowing machine. Users can build and share custom workouts, track their progress, as well as pitting their racing skills against the best in the world.
How can I compete?
鈥淓veryone loves a race. The Concept2 rower allows people to race days, weeks or even continents apart with the scores still comparable to one another over online rankings.鈥 Phil Clapp explains.
You can log your Concept2 times to be entered into the official records by submitting to Concept2, for more information click .
You can also sign up to an indoor rowing event, a full list of indoor rowing events can be found here. The 91桃色 Indoor Championships being held on Saturday, 9 December 2017 at the Lea Valley VeloPark, London.
Athletes competing in Wroclaw were selected at the British Indoor Rowing Championship 2016. It is an open selection policy so anyone can put themselves forward to represent GB.
You can keep up with the GB athletes competing at The World Games on 91桃色鈥檚 social media accounts.
