Row smarter: how to avoid early fatigue during long sessions

Long rowing sessions, whether on water or an indoor rowing machine, are physically demanding and require endurance, strength, and technique. One common issue that can disrupt your progress and limit the benefits of your training is early fatigue. To row smarter and extend your stamina, it's crucial to focus on optimizing technique, implementing strategic training, maintaining proper nutrition, and practicing mindful body awareness. This guide will provide valuable tips on how to pace yourself, manage energy levels, and build resilience for those long rows.

1. Master your technique

A good rowing technique is the foundation for reducing strain on your body and conserving energy. Rowing is a full-body workout, involving the legs, core, and upper body, and having the correct technique helps distribute the workload evenly among these muscle groups.

• Start with the legs: When beginning each stroke, focus on pushing off with your legs rather than pulling with your arms. About 60% of your rowing power should come from the legs, which have the largest muscles and are more resilient for sustained effort.
• Engage your core: Use your core muscles to stabilize your torso as you transition from the leg drive to the arm pull. A strong core reduces the load on your back and improves efficiency.
• Finish with the arms: The final pull should be done with the arms, but remember to avoid over-relying on them. Arms only provide about 10% of the power in each stroke; overusing them leads to premature fatigue.
• Smooth, rhythmic movements: Try to avoid jerky, aggressive strokes, which can expend more energy and fatigue muscles faster. Focus on smooth, controlled movements to conserve energy.

2. Pace yourself wisely

It’s easy to get caught up in the excitement or competitiveness, which may lead to starting too fast and tiring out early. Strategic pacing is crucial for maximizing your endurance.

• Set a sustainable stroke rate: A stroke rate of 18-22 strokes per minute is often recommended for long-distance rowing. Adjust this depending on your comfort level, but avoid rates that are too high, as they can burn out your energy reserves faster.
• Maintain consistent effort: Avoid sudden surges or sprinting in the middle of your long sessions, as these bursts can spike your heart rate and exhaust energy reserves quickly.
• Use interval training for endurance: TAdding interval training to your routine can help build your endurance for longer rows. Alternate between periods of moderate rowing and lower-intensity recovery periods to build cardiovascular strength and resilience.

3. Focus on breathing and relaxation

Breathing is often overlooked but is essential for maintaining a steady pace and avoiding unnecessary muscle tension, which can lead to early fatigue.

• Deep, rhythmic breathing: Try to coordinate your breathing with your stroke. A common rhythm is to inhale on the recovery (as you slide forward) and exhale on the drive (as you push back). This steady pattern helps deliver oxygen to your muscles efficiently.
• Stay relaxed: Tension in the muscles, especially in the neck and shoulders, can waste energy. Keep a relaxed grip on the handle and check for any unnecessary stiffness in your body.

4. Build strength and stamina with targeted training

Fatigue during long rowing sessions can also stem from a lack of overall strength or endurance. Including targeted strength training and aerobic exercises in your regimen can greatly improve your rowing performance.

• Strengthen the legs and core: Since your legs and core generate most of the rowing power, exercises like squats, lunges, and planks are ideal for building muscle resilience. These exercises help condition your muscles for prolonged effort.
• Enhance cardiovascular capacity: Running, cycling, or swimming can help improve cardiovascular fitness. Building a strong aerobic base helps you row longer before experiencing fatigue.
• Develop back and shoulder muscles: Rowing also requires a strong back and shoulders. Incorporate exercises like bent-over rows, deadlifts, and shoulder presses to fortify these areas and reduce the risk of upper-body fatigue.

5. Hydration and nutrition for endurance

Proper hydration and nutrition play a key role in your stamina. Rowing for long periods drains glycogen stores and dehydrates the body, especially during high-intensity sessions.

• Hydrate properly: Start hydrating well before your rowing session, and consider sipping water throughout longer sessions. Electrolyte drinks can be beneficial if you’re rowing intensely for over an hour.
• Fuel up with complex carbohydrates: Consuming complex carbs, like oatmeal or whole grains, a few hours before your session can provide sustained energy. Post-session, a balanced mix of carbs and protein helps replenish energy and repair muscles.
• Don’t forget snacks for long sessions: If you’re rowing for extended periods, having a quick, easily digestible snack, like a banana or energy bar, can give you a needed boost during a long workout.

6. Mental strategies for endurance

Rowing for long distances isn’t just a physical challenge; it’s also a mental one. Developing mental endurance can prevent you from feeling overwhelmed by the length of your sessions.

• Set small goals: Rather than focusing on the entire distance, break it down into smaller, manageable milestones. Completing each section will give you a sense of progress and accomplishment.
• Use visualization techniques: Visualizing each successful stroke or imagining yourself crossing a finish line can boost your motivation and help stave off negative thoughts.
• Stay present: Pay attention to each stroke, how your body moves, and your breathing. Being mindful in the moment can reduce perceived effort and help you stay focused.

7. Listen to your body

Finally, staying aware of your body’s signals can help you avoid early fatigue. A bit of muscle fatigue is normal during endurance training, but sharp pain, lightheadedness, or unusual weakness are signs you need to slow down or take a break.

• Rest and recover properly: Muscles need time to repair and grow stronger. Ensure you’re getting adequate rest days between high-intensity or long-duration rowing sessions.
• Warm up and cool down: Always begin with a light warm-up to activate your muscles and a cool-down to relax and stretch them after your workout. This reduces muscle soreness and improves overall performance.

Conclusion

Rowing for long sessions can be a rewarding challenge that builds strength, endurance, and mental resilience. To avoid early fatigue, focus on developing a good rowing technique, pacing yourself, building a foundation of strength and stamina, staying hydrated and well-nourished, and nurturing a strong mental game. By integrating these strategies into your routine, you’ll row smarter, conserve energy, and stay powerful throughout every stroke of your long session.

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Written by Gary Harrell, Fitness Trainer on November 18 2024