Welcome to TBFit.com
September 2021 - Head of the Charles is just around the corner, and we are almost ready for 5ks, but not yet. A couple more weeks with over distance - still getting longer - and pacing work. Plus some thoughts on figuring out your race plan. It does not have to be complicated, but it works best when you practice it for several weeks.
Tom will be racing the 1x, while CB has been in a 4+ for the past couple of years. While many people like to stay in the same events, we have enjoyed switching between sweep and sculling events - still haven't raced the mixed 2x at the HOCR yet, maybe next year.
Email us if you are looking for specific recommendations for drills, cross training, warm ups and coaching tips, or with questions and we try to respond within 48 hours. We've updated most of the outdated parts of the site during this refresh, so let us know if anything doesn't work for you or any content you'd like us to add. Next step is more updated exercises and drills.
Coaching Tip 2021 - Warming up
A habit that high performance athletes develop to maximize every workout is a deliberate warm up, both on land before heading out to row, and on the water. This habit helps athletes at every level to have the best practice and the fastest race. When you step into a boat and you are warmed up, you’ll row better right off the dock - over a season that adds up to many hours of better rowing.
A good land warm up routine is also the most controllable part of race day, and sets the tone that you are prepared and ready to go. For coaches, the land warm up is the only part of race day that you can observe, and helps keep athletes focused just prior to getting in the boat. Teams can warm up together, adding in exercises or stretches that work best for them
Keep a training journal to jot down your pre-workout/pre-race warm up, then individualize it. You should have a different warm up for a steady state session than for a day of racing pieces. It should include strokes to physically warm you up, as well as drills or actions to solidify technique. Time it so you know exactly how long you have, and if you launch late or have extra time, have a plan for what you would cut out or add. We’ve included a document in the warm up section with some warm up ideas for on the land, and sample water warm ups.
Please use the Contact Us buttons on the top right corner of every page to reach us.
As always you will find:
- Updated Rowing and strength workouts.
- Physiology section.
- Rowing drills.
- And more
Have a question please Contact Tom or CB any time