Keeping fit during the Vacation
Some good work has been done this term, it is now important that during the break the fitness is maintained and improved.
The Christmas holiday is four weeks long, this is enough time to lose almost all the fitness improvements made during the term.
With all that goes on during the Holiday period it is probably most realistic to try and carry out a fitness maintenance programme. This enables you to eat drink and be merry without worrying about putting on weight or losing fitness. The best of both worlds.
As most of you will not have access to a boat, it is also a good time to do some cross-training. Whilst sport specific training is the most directly effective, it is good to mix things up to reduce injury risk, ensuring the body does not become over stressed in one particular area.
The schedule is simple. Train, at most, every other day and at least twice a week.
Choose from: Running, Swimming, Cycling. Erging, Elliptical trainer or any other sensible aerobic exercise that is non life threatening.
Aim to raise you heart rate to about 70% of your max. This is about 140 to 150 beats per minute. Without a heart rate monitor a good indicator that you are in this zone is that you should be able to converse for a short period of time only.
The training period should last no less than 30 minutes and can go on for as long as two hours! If you are cycling aim to train for longer (perhaps 45 minutes as a minimum) because the body is supported and only the legs are used the heart rate tends to be lower than for a comparable session on an Ergo or Treadmill.
Top tips for the Holiday Period
1. If you are drinking alcohol make sure you follow it up with plenty of water.
2. Never miss a meal for a drinking session, always get some food down you prior to going out.
3. Sleep, sleep, sleep. 13 weeks of term have made us all tired. The four week break is an excellent opportunity to recharge your body.
4. Spend your Christmas money on training kit as advised in my "Dressing for Rowing" sheet. January and February are very often the coldest wettest months, be prepared.
5. Eat your sprouts.
Have a good Christmas and New Year. Well done for all that you have done so far. Come back ready to put the work in that is going to enable you to be a worthy competitor this summer.
Love from EPG