Keeping Your Body at 100% Whilst Training – Part 2

Thank you for all your kind feedback following my latest blog post, I’ve really enjoyed hearing about everyone’s little tips and tricks they use on the build up to a particular test or race. I even had to follow some of it myself as I developed a head splitting migraine which stuck with me for over 24 hours – so thanks!

In this post I’m focusing more on the long term, rather than just making sure you’re race fit. Although more key in winter months with long ergos and hours of gym work, it’s still extremely useful to keep these good habits up into regatta season.

Don’t risk ‘self-diagnosis’ – Got a niggle? See a physio! For smaller/less funded clubs I would seriously urge you to talk to your local physios/sports massage therapists to try and organise a discount for your athletes. Throughout my last season at HRC I self diagnosed almost all of my aches and pains and it ended up with me having to take longer breaks, rather than getting the problem seen to straight away. Now, at Leander, I see our resident physio whenever in slight discomfort to make sure nothing develops. I personally have hypermobility, which strangely enough leads to a lot of stiffening up of certain joints, so it’s very helpful for me to get loosened off regularly.
Stretch it out! – c’mon, we all guilty of this! Just wanting to get on with the session or just wanting to get home, we’ve all skipped out on a good stretch. But it’s 5-10 minutes of your time pre/post workout which can help prevent injuries. (Also stretching makes your muscles look a bit bigger and who doesn’t want that?)

Engage that core – I’m not just talking about sit ups and planks. Switch up your core exercises and build up a great trunk to help stabilise you in the boat, on the erg or during a heavy weights session. Having a strong core is the secret behind having a healthy back. One thing I have been loving recently is including a bosu ball in my core exercises, adds an extra degree of difficulty and almost all gyms have one.
Eat like a champion – there’s no need for supplements. Learn how to feed your body effectively and make sure you get all the appropriate vitamins, minerals and amino acids to help support a healthy immune system and encourage your body to grow stronger.
Socialise with your squad – this one seems a bit out of place, I admit, but part of keeping your body healthy is also keeping your mind healthy. All work and no play is not a good attitude to have! I’m not encouraging you to go on a serious bender (save that for HRR!), just meet up and have chilled out non-rowing discussions with your team mates over coffee, or have a movie night. At HRC our favourite activity was to make our own pizzas from scratch and watch the worst rated film on Netflix, it’s a great way to get to know your team. A squad that gets on together wins together. It’s more likely that you’ll help each other both in and out of training, which is vital for a cohesive unit. Rowing is all about becoming a big family, so you can rely on everyone to pull you along the race course with 110%.