Cross-Training for Rowers

[Ash14054]

Cross-training for any sport is important to avoid injury from overuse of muscles in the same motion. Rowing is a fall and spring sport so it is important to cross-train during the seasons and off-season for weight and fitness management. Personally, during the summer I train for and compete in triathlons. Running is excellent cross training as it does not include any additional equipment and is an excellent leg and cardiovascular workout. It is, however, a high impact workout so be careful if you have weak joints and stop before you injure yourself. Biking is another great leg workout that also strengthens your core. If you are speed or hill training be sure to sufficiently stretch your hamstrings and drink milk if you are not lactose intolerant. Bikers often pull their hamstrings and the magnesium in milk helps ensure your muscles do not overly tense. If you are racing, be wary of getting into an accident too close to the start of rowing season as you may get into an accident and be out for a couple of months. While bicycling is a low impact activity, it does require a bicycle but if you are not racing, any bike will do. Also, be sure to wear a high visibility vest and have sufficient lights on your bike if you are riding in the morning before the sun comes up and keep a spare tube on your person in case you ride over a nail. My favorite cross-training for rowing is swimming. Pools are warm and well-lit year-round, membership is inexpensive, and it is a no impact activity. It is the best way to increase your VO2 max besides indoor rowing. It is an excellent trunk and shoulder workout. Be sure to properly hydrate after swimming as you may not notice how much you sweat in the water and if you can, do some indoor rowing to keep your calluses. During the winter, I prefer swimming and indoor rowing and skiing. Like swimming, indoor rowing is a full-body cardiovascular workout and the motions are similar to rowing on the water. It is an excellent lat conditioning workout because it can be performed for hours at a time. Weight lifting is always optimum for strength training. Other cross-training includes crossfit, yoga, and plyometrics. Be sure to experiment to find the best cross-training methods for you and properly refuel after all your workouts.