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Rowing tips

A crew of rowers on rowing machines in a gym

"Keep your training fun by setting yourself targets to beat..."

Tom Solesbury won a bronze medal in the men's eight at the 2007 World Rowing Championships

The best way to generate power in the rowing stroke is to use your legs. Try pushing your legs down with your arms still straight then introduce the back and arms to finish off the stroke
Don't try to do too much straight away! Build up slowly on the rowing machine - maybe start with 5 or 10 minutes then increase steadily each session from there
Try to keep your training fun by setting yourself targets to beat. See how long it takes you to row 2000m and then try to beat your time
Take on plenty of fluids. When you are training hard it is important to stay well hydrated so you can perform at your best
Training on the ergo is great for your fitness but some people find it gets boring if you do it every session - why not try some running or other cross-training as well?

Elise Laverick won a bronze medal in the double scull at the Beijing Olympics, having previously won bronze at the 2007 World Rowing Championships

Hands. Make sure your hands are past your knees before you lift your legs. This will set you up in a perfect position to drive with your legs
Set the fan to around 4. This is the lever on the side of the rowing machine, it changes the level of resistance. Putting it on 10 may seem macho but it can potentially cause back ache
Rate. The top right hand square on the display shows the number of strokes you do in a minute (RPM). Aim to keep this around 20. This will ultimately allow you to row for a longer period of time
Train with a friend. This helps keep you motivated. If you have agreed to meet someone at the gym, you can't let them down can you?
Enjoy it! Allow yourself a treat when you reach your target i.e. a bar of chocolate when you have managed 15 minutes. Try not to undo all the good work though

Download the Amateur Rowing Association's (ARA) Indoor Rowing Guide.

Row How is a distance learning course for rowers run by the ARA.