Understanding and Managing Fatigue In Rowing
Demands of rowing
Rowing requires the production of a huge amount of power, efficient technique and a high level of coordination to propel the boat at high speed over a given distance.
Rowing requires the production of a huge amount of power, efficient technique and a high level of coordination to propel the boat at high speed over a given distance.
Energy production is critical
Rowers have high-energy needs with the majority of energy for rowing coming from the aerobic (with oxygen) energy system (70 to 80%). Muscle contraction requires energy. However, a failure in energy supply leads to fatigue, which limits a rower’s ability to develop muscular strength and reduces performance.
Importance of Endurance and Strength training
The ability to utilise and generate force through muscles when fatigued in an endurance sport, such as rowing, is critical and can be developed through training. Both strength training (resistance training in the gym) and endurance training (on and off-water rowing) is key to rowers preparing for competition.
Rowers have high-energy needs with the majority of energy for rowing coming from the aerobic (with oxygen) energy system (70 to 80%). Muscle contraction requires energy. However, a failure in energy supply leads to fatigue, which limits a rower’s ability to develop muscular strength and reduces performance.
Importance of Endurance and Strength training
The ability to utilise and generate force through muscles when fatigued in an endurance sport, such as rowing, is critical and can be developed through training. Both strength training (resistance training in the gym) and endurance training (on and off-water rowing) is key to rowers preparing for competition.
Principles of Overload and Overreaching
So that a training programme can progressively produce benefits, the rower must be challenged over and above what they are used to with regard to movement patterns, intensity, load and rest between exercise. The concept of ‘overreaching,’ as this is known, subjects the muscles progressively to higher stress (overload) to develop and strengthen them (adaptation). As continued stresses are applied, muscles become capable of coping with higher stress levels. Overreaching forms the basis of sports training and occurs in most training programmes. It normally leads to improved performance, despite temporary fatigue.
Fatigue leading to decline in performance if training not managed
However, if training is not carefully managed, i.e. an inappropriate increase in frequency of training combined with insufficient time for recovery so that adaptations cannot be consolidated, it can result in increased fatigue and decreased performance.
So that a training programme can progressively produce benefits, the rower must be challenged over and above what they are used to with regard to movement patterns, intensity, load and rest between exercise. The concept of ‘overreaching,’ as this is known, subjects the muscles progressively to higher stress (overload) to develop and strengthen them (adaptation). As continued stresses are applied, muscles become capable of coping with higher stress levels. Overreaching forms the basis of sports training and occurs in most training programmes. It normally leads to improved performance, despite temporary fatigue.
Fatigue leading to decline in performance if training not managed
However, if training is not carefully managed, i.e. an inappropriate increase in frequency of training combined with insufficient time for recovery so that adaptations cannot be consolidated, it can result in increased fatigue and decreased performance.