Carlos Dinares TIP # 506: DIRECT feedback in ROWING to ROW FASTER

November 09, 2013

Imagine how amazing it would be if you had direct feedback of your power application as you were rowing. Getting a visual representation of what you are doing as you row! This is an ideal way to work on getting better and faster at rowing!

This is what the Germans did before the Olympics to win the M8+ and M4x. In these pictures you can see what this system looks like and how it is setup in the boat. In the next picture you can see the effect of the system and how they can improve their power curve with direct feedback.

So, immediate feedback to the rower is essential to change the coordination pattern and improve it. Direct feedback is key for that. As the rower feels, the rower can see the change on the screen and see if that new feel is going in the right direction or not.

For many people, the main attraction in rowing is the permanent quest for the optimal combination of force, endurance and perfect coordination. We know that of these three factors, perfect coordination is the most difficult to train.

In the summer of 1993 Cas Rekers conducted a study with the co-operation of the crew of the Olympic Dutch Holland Eight. A double blind experiment was run to verify the validity of the ROWPERFECT3 as a dynamic boat simulator and to determine the degree of agreement between stroke force/length profiles produced in the boat and on the ROWPERFECT3 dynamic boat simulator.

After an outing in the eight, the crew was asked to row on the boat simulator, at a stroke rate of approximately 30 s.p.m. at standard strokes. The boat simulator then was tuned to give the “feel” of the eight. Each member of the crew were asked to row at a stroke rate of 30 s.p.m. with their eyes closed, imagining they were rowing in the eight. It was shown that after a couple of strokes, each individual reproduced his own curve with high accuracy. A surprisingly big difference however was found between the curves of the different individuals.

Two weeks later at an outing of the Holland Eight, typical stroke profiles of the crew were recorded in the boat at a stroke rate of 33. Also these records were made without feed back to the oarsmen. A very good similarity between the stroke profiles recorded in the boat and on the dynamic boat simulator was found. The actual differences between the ROWPERFECT3 curve and the boat curve per individual were very small.

This is illustrated in this graph, which shows the force- length profile of the 5 seat of the Olympic Holland Eight, both in the boat and on the ROWPERFECT3. From these experiments it can be concluded that there is a very good similarity between the force/length curves on the ROWPERFECT3. The conclusion is that the ROWPERFECT3 is a very useful tool for improving stroke profiles and for eliminating stroke profile differences within a crew.

The stroke profiles recorded with the ROWPERFECT3 training system and software are fully representative for the ones measured in the boat.

So now we know that the force/length curves made on the ROWPERFECT3 coincide very well with similar curves made in the boat, and they give immediate bio-feedback to the rowers. This makes it an essential tool for improving technique and for synchronising crews. The shape of this force/length curve depends on the technique, and gives a clear insight to the coordination between legs, back and arms during a stroke. This force/length curve, therefore, can be used to detect technical flaws, and to diagnose the causes.

The graph above illustrates what can be achieved in terms of improvement of coordination in a short time. This graph shows how deficiencies in the force length curve of a novice sculler have been eliminated in a period as short as 2 months.

So we can see that the Germans developed that expensive system that is not for sale and are getting good results with the use of it. For the rest of us that want direct feedback and don’t have access to a system like that, we can with the use of the Rowperfect3 and it’s direct feedback get a very similar information of our power application as we row.

Carlos Dinares TIP # 505: Improve your ROWING Stroke Length to go faster

November 06, 2013

How many of you know that rowing a little longer can make your boat go faster but you don’t know really how to make that happen. We all know that rowing longer is better but we keep rowing short and not making that change, How do we approach the “ROW LONGER” so we can really make an impact on our stroke length?

Here are 10 tips to use to row longer:

1- The real efficient “ROW LONGER” is when the blade is in the water pushing the boat for a longer time and cover a bigger arc on the water. SO if your body is going longer at the stern and bow, and the blade doesn’t do the same then you are not really rowing longer. When your videoed look at the real blade work on the water and how long it is pushing the boat and the angles that this blade covers.

2- To “ROW LONGER” you need to have strength, flexibility and posture to cover those angles at catch and release. If you cannot have a good posture at the catch and strength to stay there to place the blade and loaded you won’t be able to increase your stroke length. The same at the release if you cannot keep your core engaged and keep connected to the footstretchers with your feet as you are drawing your arms, you won’t be able to keep the blade pushing the boat at the release angles to increase your stroke length. So in land training, to increase those angles of compression, strength and flexibility exercises are key to do.

3- The ideal rigging of the boat for your body. If you don’t have a properly rigged boat for you, it will be really hard to cover the angles needed to “ROW LONGER”. Lots of times we cannot row longer because we are so uncomfortable at both ends because of the rigging and our stroke length gets affected. For a short rower, a rower with short arms, or a rower with short legs this will be key. Rigging can help a lot to get more length of stroke. Ask your coach to help you get the oarlocks closer to each other, get the inboard shorter and get the shoes footstretcher more flat or vertical depending on what you need.

4- Row with a heavier drag and lower stroke rate. Doing that, you can make changes and feel yourself rowing longer. It is really hard to change but possible when is done with patience and good repetition. Consistency with the new movement and multiple repetitions are key to wire these new angles in your rowing and develop this strength and flexibility and new position to feel comfortable.

5- Think about the positioning of your body. Play with the knees position, keeping them closed or open, play with your posture, the speed of your seat on your recovery, the way you execute the drive, the sequence you use on the drive of leg, body, arms, more sequenced or more overlapped. It is important to understand that to have a good stroke you need to generate a powerful accelerated push and keep it long. If we look at the power curve application you want a long base that is the length of the stroke and a tall, thick curve that is the force. You want to be sure that you don’t lose force by rowing longer. You want to be strong on the angles you cover. A good way to see that is looking at your power curve while you row on land the Rowperfect3s that mimics the rowing stroke.

6- Direct feedback. It is very important to be able to know stroke after stroke if we are really rowing longer or not and if this length of stroke is good or not. Here are 4 ways you can get direct feedback:
a) Row in the boat and look at your blade and your hands where they reach at the catch.
b) Have the coach or somebody give you direct feedback of how your stroke looks like.
c) Use the Rowperfect3s and look at yourself in the mirrors.
d) Use the Rowperfect3s and look at the computer feedback, look at the power curve area, stroke length and joules per stroke and see how they all play together.
e) Have a piece of tape or a straw on the boat at the catch position giving you a measure of distance you want to get at the catch with your hands.

7- Look at yourself rowing in slow motion and after that look at a video of good rowing with good long strong strokes in youtube. Compare both videos and look carefully to these few things:
a) Angles of the blade at catch and release from you and the example, compare.
b) Positioning of bodies at catch. Compare.
c) Positioning of bodies at release. Compare.
d) Time of the blade pushing the boat. Compare.
e) Effect of the blade work on the speed of the boat. Look at acceleration of the boat during the stroke and compare.

8- Square your blade early. Try to minimize the amount of work you need to do at the catch. Be sure you have your blade square and ready to go in before you reach your catch angle. Do drills on the water to help you row longer. Do some pausing between strokes to have time to think stroke after stroke. Learn to square early with drills, practice your body over preparation early in the stroke and be sure your hands are down by the moment they reach the feet so they can go up from there to get the blade into the water. Don’t wait to the catch to get your body over because that will send your blade away from the water and make you miss the water. Be sure the body is ready early in the recovery and your hands are down.

9- Be sure you have a good balanced and stable boat so you can practice all this and really have control of yourself to have efficient stroke length. If you cannot balance the boat and row without dragging your blade on the recovery, it will be hard to row longer. First you need to learn to control your body and the boat. After that you need to be able to balance the boat and feel in control. When all that is done you will be able to make the adjustments I described and increase your stroke length in an efficient way on the water.

10- You might be able to row long in your 1x and in a team boat when you feel comfortable but cannot row long in other boats because the rowers in it don’t move together. The matching of the crew affects directly the ability to row longer because if the timing at the catch is off, the first thing to be jeopardized is the length of the stroke. In this case if you look at video afterwards and see yourself rowing short, the reason is not that you cannot row long or you don’t know how to row long but that the boat is off on timing and balance and this minimizes the chance of you and your teammates to row longer.

Be sure you row a lot thinking about all that and you will eventually row longer and faster. To keep reminding yourself to make the changes to row longer is key to rowing longer. Rowing longer is not about rowing longer when we do the drill or we have somebody telling us and looking at us, but when we are rowing one day not thinking about it and somebody takes video of us and we see that our stroke length and body angles have increased for good! THIS IS ROWING LONGER!!

Carlos Dinares TIP # 504: Row FASTER by thinking outside of the box!

November 02, 2013

A good friend once told me:

“If you love coaching rowers of all ages and all levels and you love making them the fastest they can be for the work they put in, don’t do what everyone else is doing but something different that can really make an impact on their performance”

So this is what I try to do, I try to find ways where I can help the rowers develop the right movements, fitness and boat skills the fastest way I can for the time and work they invest in their training.

Here is a list of few rules I follow to help them:

1- I don’t follow a strict training plan but adapt it to what I see and feel. If the rower didn’t sleep, eat well or recover enough or is fully rested when there is an easy practice I will try to adjust the session.

2- I try to make all the indoor rowing, lifting and strength training as dynamic as I can.

3- I make them row as much as I can on flat water so they develop the right movements and boat control before they learn to deal with weather conditions.

4- Row as much as possible at low rates and with a heavy drag. With both of those, they are slowing down the movement so they can really develop the right movement and wire the best coordinated movement.

5- I avoid long warm ups and talks and cool downs. I Try to make the time used to workout as short as possible and efficient it can be. This way I keep the rowers less time training and more time recovering.

6- I try to have the rowers do the workout assigned as quick as possible minimizing stops for talking, drinking or resting. The reason again is to keep the workout as short as possible.

7- I approach recovery as the key part of the improvement. It is not in the workout they get faster but in what the rowers do after the workout.

8- I emphasize the sleeping hours as much as the training and the quality of the sleep. The same for the food the athletes eat and when.

9- I believe a lot in visualization of good rowing. I make them learn to row better by looking at good rowing videos and good pictures.

10- I don’t show them what they do wrong too much. I show them good rowing and only video them when they do something good, not to show them what they do wrong.

11- I try to give them a simple focus for every practice. I don’t like them running in automatic burning calories as factory workers instead of training engaging their brain on every action they do.

Carlos Dinares TIP # 503: The ROWING SEAT. A good relationship with your ROWING SEAT!

October 29, 2013

You can only feel your rowing through your hands, feet and rowing seat.

So the way you are going to sit and how you are going to do it, are going to affect your rowing experience and rowing development.

The rowing seats we have in the boats have 2 wholes and a specific shape. The 2 wholes are there to let your seat bones sink in and the shape to make your rowing experience the right one.

Sitting on a seat for a long time is not easy and if you are not used to it and don’t have the right strengths in your body it’s going to be painful after a few miles but with time you will get stronger and it will get better.

The rowing seat with holes helps you to:

1- Rotate your hips so you can get extra length at the catch and suspend your body weight like on this picture. If you don’t learn to rotate your hips and suspend your body weight, you won’t be able to reach your maximum rowing potential. Here is a good way to know how if feels when you have rotated your hips. Try to do this do that exercise and hang on your grip and feet and suspend your weight.

2- Keep anchored on it and not move while rowing. The 2 holes will help you anchor your seat bones and be able to rock your body weight from the front of the seat at the catch to the back of the seat at the end of the stroke.

3- Help you with rhythm and timing. A good stroke where you manage well your body weight with the timing of the rowing stroke cycle and the run of the boat will give you good rhythm.

So It is important that while rowing you start focusing on your relationship with your seat and check those key points:

a- Do you move in the seat while rowing? Do you feel anchored? If you don’t, you need to change the way you seat because moving on the seat while you row is something that slows down your rowing.

b- Do you feel just before the catch your body weight on the front of the seat? Have you rotated your hips? If you don’t you need to learn to sit up, at the end of the stroke and feel as you move to the stern that your sit bones move to the back of the seat and your weight starts moving on the seat to the front. Maybe your feet are too high or too vertical and that position of your feet is not helping you rotate your hips and get more length at the catch.

c- Do you feel suspended during the drive? Do you feel you lose weight on the seat during the drive because you are actually having that weight on your feet and on your handle, hanging on it and levering one against the other and keeping your total dead weight not on the seat but distributed between seat, feel and handle.

d- Do you feel the wheels of your seat moving to the bow at the same time as you feel pressure on your hands and feet? Do you time the movement of your seat well with the entry and load of your blade?

e- Do you feel your weight coming down at the end of the stroke as you change direction and move your hands away? Do you time that all of that well? Do your wheels start moving to the stern as your weight has landed and your hands moved away and your body weight started shifting to the front part of the seat?

The relationship you have with your rowing seat is key for your rowing experience and development. I highly recommend you to row all the time on water and land with a seat like on the boat. Rowing dynamic all the time and doing all the things I described above can only help you to become a better rower. What you do on land will develop the habits that you will apply on the water so be sure they are the right ones!

Carlos Dinares TIP # 502: The blade depth during the drive for novice rowers

October 24, 2013

This is an interesting topic that many novice coaches need to face. When rowers start rowing, they are blank slates so they don’t have any rowing coordination or skill to control the boat or their oar. New rowers, novice rowers don’t have a body built for rowing. Rowing bodies develop with good and consistent practice. So the first step of the process is to understand that and then develop a system where you can give to your athletes the best platform to develop as quickly as possible their bodies and all these skills required, like blade depth.
So how can we fix or help rowers to control their blade depth?

Blade depth is something that the rower controls if the boat is rigged properly and the boat is balanced. So to start giving the rower the chance to understand how to play with the blade during the drive give him these 2 requirements: a balanced boat and a well rigged boat. You can have the rower row in a team boat with part of the crew stopped, balancing the boat. Make him row slowly looking at his blade depth and as he does it, give him some good feedback.

Also you can do work on a rowing machine and control the hand level at all the times. So make your rowers come in and out of the cage maintaining the same level of hands. I’m sure you can work a lot on land with the hand level.

Blade depth has a direct relationship with connection to the water and how you control your body during the rowing stroke cycle. If you have good posture, good connection during the rowing drive and a good sequence of organized movements for the rowing cycle, it is easier to teach blade depth. When I work with novices I teach them first all those parts on the dynamic rowing machine Rowperfect3s and work on their grip and coordinated drive so when I get on the water it is easier to focus on blade control and blade skills.

When you sit in a balanced boat and hold an oar for the first time and start rowing, one of the first big challenges is to learn to lever the oar against the oarlock correctly when the blade is on the square. Just placing the blade on the water on the square and finding pressure in front of the blade is hard. Keeping that blade pushing against the water on the square is hard too. To be able to improve on that and wire the correct movements I will follow some of the points listed below.

1- Make your body do what your brain wants to do. The rower needs to know what he needs to do and watching good video of blade depth and good slow blade work is really helpful. The rower needs to know exactly what he needs to do and take charge of his actions. He needs to have connection of his brain with what he does all the time.

2- A balanced boat to practice those perfect strokes and a well rigged boat.

3- A relax upper body with good posture and good grip to the oar.

4- Rowing with both hands gripping the oars, inside arm only and outside arm only, alternate all those on the square. You can add a pause at hands away to give the rower a moment to think after each stroke and before the new stroke to make a change.

5- Do part of this rowing on the square when we have a balanced boat so we don’t confuse the rower with the drive depth and the feather – squaring action.

6- Slow down the movement to 10 strokes a minute and take very long strokes. Teach the rower to hang and to position well his body, his wrist, engage the right parts of the body, suspend his body weight and all the time be relax and lose.

7- Every 20 strokes stop him and ask him to give you feedback of what he is feeling, he has done and he can do better. The rower cannot lose the connection from his brain to the body parts. His brain needs to be engaged all the times.

8- Make him do the same rowing closing his eyes and help him with feedback.

9- Play with the distance between the grip of both hands if you are rowing sweep, row touching both hands, and later have them as far apart as you can and on sculling get your hands closer to the oarlocks and normal grip.

10- Row with the handle of the oar as far in front of your fingers as you can and use your thumb to help you to not lose the oar. Try to not touch the grip with your palms. Do that for a few strokes and go back to normal and that way you can understand how you play with the handle in your hand and how you grip it.

Carlos Dinares TIP # 501: How do you RACE a ROWING FINAL to WIN!

September 06, 2013

Great video of Mary Whipple, coxain of the USA Women 8+ talking about how the race went on her head during the final of the 2012 Olympics and how she made the calls during that final to help her teammates to cross the line first!

Carlos Dinares TIP # 500: Rowperfect3 Software

May 29, 2013

Every coach in rowing uses the score of the stationary popular rowing machine to measure the level of fitness of their rowers, I used to do that too. The reason is because this stationary machine is available everywhere and has been around long enough that everyone involved in rowing can understand what those splits mean and how they can relate to fitness for rowing. So why don’t I use the split anymore or need the split to measure fitness on the rowers I coach?
Because I use the Rowperfect3 which uses a software that gives me the same splits that I will get on the water. Why?

Here are 6 simple reasons:

1- The Rowperfect3 feels very similar to what you feel on the water. It is dynamic like rowing on the water, so the numbers you get will demonstrate how your fitness can be applied to move a boat.
2- You can get stroke rates, length of the stroke, the timing, peak force, and the acceleration like on the water.
3- The Split you get from the software of the Rowperfect3 can be weight adjusted so you can get what will be real on the water for your body weight. If you are light, to push your own weight will be easier than if you are heavier.
4- The split you get can be adjusted to the event you are racing in. So if you are training and racing on an 8+ you can get the splits for an 8+. Same if you are racing in a 1x.
5- You get a power curve for each stroke that shows how you are getting the split. It will show how you work every part of the stroke, and exactly where your weaknesses are and where you are disconnected.
6- You can connect a few machines together and race or train connected like you will do on an 8+. You can then test individually your ability to move the boat while being connected to the crew like you will be on the water.

Testing on a dynamic machine that feels like the water assures water speed:
Testing stationary is gathering a completely different set of data that will not result in the fastest crew.

If you row in a team boat testing rowers individually without being connected doesn’t assure what they will be able to produce in the crew boat: If you race in the middle of an 8+ following a stroke and at rate 34, You should also test on the land connected to that stroke and at rate 34, even if you cannot get your best score, because this is what you will add to your crew on the water.

On the Rowperfect3 you can race the 2000m in the event you are training for. This means, if you race the men’s 1x at your body weight on the water and after that on the rowperfect3, you will get the same result or very close. If you race 2000 meters on a stationary erg your time will be shorter.

With the rowers I have coached, I’ve seen their focus shift from the stationary machine splits (which are not directly related to water speed) to only the splits they see on the water. The same splits are given when rowing on the Rowperfect3. Therefore with the RowPerfect3 when rowers (and coaches) obsess with getting better numbers they will immediately see a speed gain on the water, not just an increase of fitness on a stationary erg.

Carlos Dinares TIP # 499: Higher MEDAL COUNT for USA ROWING

May 25, 2013

I keep hearing that the only things needed to be fast in rowing are talent and hard work and I disagree. If that was the reality and the only key elements to go fast in rowing, the USA will win many more medals in Rowing at the Olympics. I don’t believe there is a country in the world that has more rowers than our country and more access to talent. I also believe rowers in this country work really hard, the hardest I’ve seen. Rowers are driven and motivated to give everything they have for a period of time to achieve their dreams. The olympic dream in the USA is a huge motivator and rowers are open to work really hard and put a side many things to get there getting nothing in exchange.

So why if we do have talent and rowers working really hard we don’t win more olympic medals?
This is the key question and I do have my own opinion as everyone has, but I know that for a country like ours to win 3 olympic medals out of 42 is not the best we can do. Yes we do have 14 Olympic events and each one of those has 3 medals. So the maximum medals we can get are 14 but we have 42 opportunities that are the 14 events with each event a gold a silver and a bronze.

So I’m not going to keep saying the same thing again that is, talent and hard work are enough to get there because we already have the talent and the rowers working hard and we are only getting 3 out of 14.

I believe that to optimize the development of our rowing we need to maximize our time on the water and on the land with the most efficient training program. This is not me saying it but something obvious. So we need to get the most for the time and work we put in.

So to maximize the potential of a rowers body, and develop properly an essential base of strength, coordination and power the rower needs to use the training on the land the smarter and better he can. Without all this training being done properly to make us fast on the water, the technique on the water will have errors and will keep them away from reaching top potential.

If you row on the land doing the wrong movements, then you develop technical mistakes and repeating them over and over they eventually wire on your body and become overtime very difficult to correct. Also rowing on the water with no coaching or proper feedback can have the same negative effect. We start doing the wrong movements over and over and eventually our body develops to those movements.

For me the good training on the land with good feedback is a huge part of this new approach to rowing. I believe starting rowers from day one doing the right movement is the way to go to have a correct development to reach our top potential. The USA is never going to have the funds from the government to support its rowers and coaches like many other countries have. For me this new training direction on the land is going to be done with a dynamic rowing machine that simulates and develop the body to make the boat go faster. This rowing machine develops your body strengths and coordination correctly from the start.

Bad repetitions of the rowing stroke, repeated thousands of times are about as productive as trying to learn to play tennis without learning the right sequence or technique. Eventually this will limit your potential.

To improve, we first need a knowledge on proper technique. This can be seen in good video technique or good power curve displayed on the computer screen. Obviously good coaching and mentoring is necessary. We also need feedback followed by thousands of top quality repetitions. This feedback repetition after repetition gets to you to wire the correct movement and develop the right body for rowing.

If you dream of rowing the fastest you can, achieving your top potential, there is no way you can get there without using all the training to make you faster on the water. For that you need to train smart and train on a way that you can be sure you are increasing speed on the water.

I believe the USA will eventually win more rowing medals at the olympics than any other country. It is a question of time, for that the USA needs to believe it’s possible and when we do, put a system in place to get there.

Carlos Dinares TIP # 498: ROWING with LEVERAGE and SUSPENSION

May 23, 2013

When you hold your body suspended during the drive, your wrists, elbows, shoulders and seating position will be positioned in a way that you can perform that. You can see that the rower who is going through the drive is using his upper body strength to hold his body weight away from the seat and hang on to the handle and the footstretcher. For me the development of good coordination and strength takes lots of good repetition and good coaching.

What I can see on this picture:
1- The rower is seating up straight with his head up and looking forward.
2- The position of his wrists, elbows and shoulders is helping him to keep his core engaged. He is not breaking his wrists, his forearms are paralel to the water. His elbows are pointing outside and not down. Shoulders are down and relaxed. His lats and core are totally engaged. Look at his upper body.
In order to hold your body weight up you need to:
1- Control your body weight. If you are too heavy it’s too hard to hang because you need too much power to suspend your weight.
2- Develop the right drive coordination. If you don’t have a coordinated stroke you cannot keep up your body weight up even if you are strong enough. To keep your body weight up you need to be connected to the water and keep your gravity center in front of your hips.
3- Have developed the right body strengths. To hold your body weight up during the drive you need to be really strong on your core.
4- For me it is not enough to do cross training or weights to achieve these powers. All this development needs to be adapted to the body doing the stroke cycle movement. You need to transfer this to the rowing stroke by doing the rowing movement.

So if you cannot look like the rower on this picture then you are not using your body weight to move the boat as much as you can. How do you get there?
For me the most important part to get there is to get a good ratio of body weight and body strength so you can suspend your weight. To get there body circuits where you suspend or lift your own body are the way to go. Also losing some weight so you can lift yourself easier from the ground. To suspend your body during the rowing stroke is required good upper body strength and a good executed coordinated power.
Here is an example on how I use the Rowperfect3s to develop this coordinated power and body strength necessary to suspend your body weight during the rowing drive.

These are the ways I develop strength in a rowing body to generate suspension:
1- Row on the water at low rates with a boungee making the drive slower and heavier.
2- Row on the water at low rates droping part of the crew.
3- Row on the water at low rates small boats.
4- Row on the Rowperfect3 with heavy drag at low rates.
5- Do body circuits on land with light weight and very dynamic movements.
6- Do some crossfit training.
7- Do dynamic core training.
8- Do alernative sports where you are required to use dynamic movements with your body like martial arts, boxing, etc…

Carlos Dinares TIP # 497:MOTIVATION to ROW- Motivational Triad

May 22, 2013

There is a trio of biological mechanisms that nature has design into every creature in earth so they can survive to pass their genes into the next generation.

Here are the parts of the Motivational Triad:

1- Pleasure seeking: Sex and food.
2- Avoiding pain.
3- Doing everything with the less amount of energy.

So if you think about it, it makes sense that you feel your body wants to keep in bed every morning when the alarm goes off to go rowing, that you crave high caloric foods, that you want to use the elevator instead of walking up the stairs and that you want to keep warm and dry while is raining and cold outside…

Why do we then row? Why do we do it? Why do we push ourselves with intensity and hard painful workouts?

We do it because of one or some of these reasons:

1- We know is good for our health to move our body even if we need to force ourselves to do it.
2- We do it because we like the feel afterwards of the endorphins.
3- We like to feel it helps to control our bodyweight and feel healthier.
4- We like to get challenged in activities that are good for us like improving a score or crossing the line of a race…
5- We like it because if helps our self esteem and how good we feel about ourselves.
6- We like it because it improves our quality of life.
7- We like it because it gives us a purpose to fight for something physical.
8- We like it because we enjoy the process of improvement and progress, to learn a skill and to get better at it.
9- we like it because it requires discipline and it’s not easy.
10- we like because it help us create good habits that help us to get a better life.

So if you are waking up every morning and you don’t feel you are getting as much as you wish from the training you are doing you should change what you are doing to get a better reward to your hard work.

If you say no to these questions be sure you change something so you don’t give up your training and hard work and be sure you get what you want or need from it!

Do you feel you are getting good enough at rowing?
Do you feel you are enjoying it enough to keep doing it forever?
Do you think your bodyweight is under control and your self esteem up?
Do you enjoy the process and the challenges ahead?
Do you embrace physical pain?

Working hard, consistency, perseverance and hard work are not easy and you should get from them what you put into them!

Rowing well is gliding and not punching!

Rowing is a dynamic movement that has no start and end but a continuous cycle that maintains the speed and works with skill and accuracy.

Look at this video and understand what flows, rhythm and good had work mean in the sport of rowing. If you don’t look like that or you are not there yet or on that direction, keep working smart so you will eventually flow and glide and really enjoy the sport of rowing!