MINDSET

 

RACE STRATEGY FOR 2K ERG TEST

HOW TO MENTALLY PREPARE FOR A 2K ERG TEST

1. Begin early

To guarantee a good mental preparation for your 2k erg test or race make sure you begin early. You probably do it naturally anyway. But once you are notified by your rowing coach or you take a personal decision to race a 2k erg test you should immediately begin the process of internal preparation.

Because usually, the more time you have to prepare,  the better you can be mentally prepared for the 2k.

2. Plan every detail

You must plan everything. And be absolutely meticulous about everything. Attention to detail is key. Decide exactly how you are going to prepare. Decide exactly on what you will do on race day. Have a 2k erg strategy well planned in your mind and practice it if possible at lower intensities in training.

Knowing exactly what you you are going to do  will reassure you and give you a strong base to launch your race plan on race day. Don’t fulfill to prophesy of he who fails to plan, plans to fail.

3. Train hard

I am a big believer in preparing physically for a 2k erg. I believe that an excellent physical preparation will give you enormous confidence and mental strength in your approach to the race.

If you are well trained and have developed the necessary fitness and mental toughness for the 2k erg in your training, then the need to do other extra mental preparation should not be as strong.

4. Better to be under than over cooked.

Never, ever over train with erg rowing when you are preparing for a 2k erg test. When you are tired and over trained the chances are that you will be weak mentally. Or at best you will be in a vulnerable mental state for the 2k.

This balance between under and over training is up to you. And will come with experience. But when you’re are in doubt – more is less.

5. Attack.

When it comes to race day, within the confines of your 2k test plan you should aim to attack. Our primitive natural defence mechanisms instruct us to either fight of flight. Adrenalin can be a great strength for a rower. It can make our rowing perceived exertion seem easier.  So use it. Aim to attack the erg test (within your plan) and do not fear it.

6.Keep those promises.

Remember the last 2k erg test you did? What promises did you make yourself during or afterwards? Did you keep them? Maybe you promised yourself that you’d train harder, smarter, get more sleep or eat better. We’ve all done it. But the real difference comes in keeping those promises to yourself. It’s all about personal integrity. It’s just between you and me. Keep your promises – and when it comes to preparing for a 2k erg test, you will thank yourself.

7. Understand that It will be difficult

Aim high, under achieve and you’ll feel bad.

Aim low, over achieve and you’ll feel great.

Expect an ok erg test, it’ll be hard and you’ll suffer mentally.

Expect a very difficult erg test , it’ll be easy and you’ll score a PB.

information from  http://www.ergrowing.com/

ROWING - PREVENTING INJURY

Rowing is a fun way to get fit. It also allows you to enjoy the beauty of  rivers and lakes. The physical skills you need include stamina, strength, balance, timing and technique. You could have the occasional family outing that includes a picnic and a leisurely rowboat ride down the river, or you could join a rowing club if you’re serious about the sport.

Common injuries
Common rowing injuries include:

• Lower back pain - this is the most common rowing injury. The constant bending back and forth that is required when you row can injure the lower back.
• Upper back pain - including pain and tenderness in the muscles of the shoulder, neck and upper back.
• Muscle injuries - muscles of the back in particular can be strained.
• Knee pain - such as pain felt beneath the kneecap, or pain when the knee joint is moved.
• Wrist tendonitis - symptoms include pain and swelling.
• Blisters - on the hands.
• Rib stress fractures - these injuries only tend to occur in elite athletes who are training all the time. The muscles repeatedly pull on the rib causing stress fractures.

Risk factors
Some of the factors that can increase your risk of injury include:

• Bad technique - for example, not sitting correctly in the boat, or using an uncoordinated rowing motion.
• Prior injuries - rowing can exacerbate existing injuries such as those of the back, wrist and knee.
• Lack of fitness - an unfit person with weak or inflexible muscles, poor posture and flabby abdominal muscles is much more likely to get injured while rowing.
• Time spent rowing - a beginner to the sport is more likely to incur injuries because their bodies aren’t used to rowing. On the other hand, a person who trains all the time is at high risk of overuse injuries.

General health tips
Suggestions include:

• Maintain a good level of general health and fitness.
• Be sure to warm up thoroughly. Include sustained stretches in your warm up routine.
• Be sunsmart. Cover up with clothing, wear a hat and sunglasses, and apply 30+ sunscreen to all exposed areas of skin.
• Wear several layers of clothing so that you can remove layers as you heat up.
• Avoid rowing in the hottest part of the day, particularly in summer.
• Take plenty of drinks with you. Drink water before, during and after rowing.
• Allow sufficient time to cool down afterwards. Stretching is an important part of your cool down routine.

General safety suggestions
Suggestions include:

• Take lessons to learn the skills and technique required for rowing.
• Make sure that all rowers, including you, can swim.
• Don’t go rowing by yourself.
• Don’t try to row against traffic - go with the flow.
• Don’t go rowing in stormy weather. If you feel doubtful about the weather conditions, be cautious and don’t go on the water.
• Take a mobile phone (if you have one) in case of emergency.
• If the boat fills with water and swamps, stay with it. Wave your arms to attract attention.

Take care of your back
The most common rowing injuries involve the back. Suggestions include:

• Undertake a general strength and fitness program including weight training and aerobic activity, such as walking or jogging, to improve muscle strength, flexibility and endurance.
• Strengthen abdominal muscles to support the lower back.
• Perform regular flexibility exercises for your back. Tight back muscles are more susceptible to injury.
• Respect your limitations and don’t overexert yourself when rowing. Back injuries are more likely to occur when you’re fatigued.
• Make sure you pay attention to your rowing technique. Seek advice from your rowing coach on ways to improve your motion.
• Don’t overtrain. Aim to gradually increase your strength and stamina over a period of time.
• Look after your back in everyday life; for example, lift heavy objects correctly. 

The 2k

         If you are one who participates in the “legendary” sport called crew, you certainly know the one aspect that is dreaded by all, the 2k. Some call it a test, while others call it torture. If one were to type the word erg into urban dictionary they would find that it says “An awful torture machine that should be illegal under the eighth amendment, but gets out under a loophole that it is “fun”. Commonly used in the regime of an evil dictator by the name of ‘Coach’ and his/her faithful servant, ‘coxswain’. Originally derived from the Greek word meaning “to work”, which is what one does; very, very hard, for a long, long time, causing the buildup of extreme amounts of lactic acid in the body, and thus great pain”. Rowers live in fear every day of the possible “surprise test”, or the risk that they might walk into practice with ergs lined up waiting for them. When the word 2k is heard among the murmurs of the athletes, your legs immediately start to get weak. All begin to panic looking for spandex and the shoes that they forgot at home, while trying to chug water in order to hydrate themselves before the forever 2000 meters. They begin to regret and question why they had those fries or the candy bar at lunch that day. Or if you were really ambitious the night before the extra workout you did after practice.

Once on the ergs and ready for the piece to begin you look around seeing the rows of ergs and meet eyes with another rower with a face that scares you and then set up the 2000 meters. After moving up the slide and sitting ready at the catch, you hear the coach sharply say “We have alignment…Attention…Row!”. You start to pull, 1/2 … 3/4 …full…full…full, and then it has begun. You look at the screen as the split slowly lowers and as the meters seem to fly by. But then you reach 1775 meters left and the burn starts to kick in. It’s right here where you start to become aware of how much you actually have left. Now the meters drop off the screen slower and slower. You try to swallow but the saliva has long gone left your mouth.

1260 meters left. By now the lactic acid is in full throttle and you struggle to hold that goal split. You end up just praying to get past that 1000 meter mark hoping that once you reach it, it will be smooth sailing from there. Wrong. It’s here where you hit one of the worst parts. At about 840 meters left you think to yourself that there’s no way you’ll live through it and that going up a few splits won’t matter too much. The coaches make there rounds screaming behind you to “drop 1 split - drive the legs! …50 strokes left, unload the tank!”.

You hit 480 meters left and you begin to see the light at the end of the tunnel but you soon realize that its fading away. You think that you’re practically done but after another 6 strokes your mental status is back to what it was before. Once you reach the 250 mark you try to follow orders by starting the sprint and unleashing the fury. However, four strokes later you realize that fury was short lasting and that you can’t even push your legs down fully or pull yourself all the way up to the catch. Getting closer to double digits, your form is out the window and your body is so hot that you can’t focus any longer. 30 meters left…20…10 and then you hit 0 and instantly let the handle slam back into the catch. You’re so tired that you can’t even keep your eyes open. You try to keep your slide moving as you’ve been told after every erg piece but your legs are so engorged with blood it hurts. You stumble your way over to the water fountain to try and hydrate your mouth but you can’t get enough water between the gasps of air. It’s these experiences that crew kids live for.

Taken from JustKeepRowing.tumblr.com

ELITE ROWER

	Mads Rasmussen – July 2007 Nationality: Denmark Profession: Student (medicine) Key Results: World Rowing Championships: 1 gold, 1 silver, 1 bronze Rowing World Cups: 5 gold, 2 silver, 4 bronze Olympic games: 4th For detailed results, click here

ROWING LIFE