6 Tips for Better ERG TRAINING Before the Fall!
What’s up Everyone!
August is HERE! I can’t believe we are in the final leg of summer, and the fall season will begin in only a few short weeks.
We are currently in the off week of the ATT Summer Training Program before we kick off August next week, and what a summer it has been! Keep scrolling for pics of the ATT Team training hard!
With that being said, I want to take a moment to address one of the most common areas of concern I hear from athletes during the summer months…
“I’m having trouble ERGING on my own…”
I hear variations of this phrase all the time! From rowers at EVERY level. Honestly, I think I even said it to myself yesterday morning…
I get it. Training on our own, especially on the ERG, can be an absolute grind when asked to complete it during the hot summer months.
But… if we want to get better on the ERG… we gotta be on the ERG. We have to embrace the challenge and get the work in if we want to exceed our goals come fall and winter.
Therefore, below you will find 6 tips that work for me and my athletes, that should help better position you for success on the erg as we wrap up the summer!
6 Tips to be more Consistent with our ERG TRAINING!
Negative Split.
When erging on your own, the “negative split” approach is absolutely crucial. Grinding meters on the erg can be challenging, both physically and mentally. But “downhill rowing” and building momentum throughout the workout can help you develop the confidence to push through a tough session. Be conservative, and get faster as you go.
Intervals.
Pieces within the piece. Don’t be afraid to break long sessions into intervals. For example, take 3x20 minutes of steady state. An absolute classic. 20 minutes straight can challenge us on a bad day. But 4 minutes on, 1 minute easy, times four (i.e. 20 minutes), can help us salvage a workout even on the toughest days. You’ll still get in 60 minutes of work, versus one full piece, then you’re done.
Hybrid Training.
Haven’t been erging much this summer? Start off with hybrid training. Split your erg sessions into 50% rowing, 50% “your choice”. Run, bike, swim, etc. Jumping right into full erging can sometimes be overwhelming if you haven’t been consistently on the erg. Training is training. Build momentum with split sessions to start.
Rate Structure.
Thinking about testing? 5k? 2k? Whatever it is, consider rate structuring your test pieces. When training alone, it can be IMPOSSIBLE to test with the same intensity you could when with your team. Fixed rates can take the edge off, and allow you to travel the distance, and expose yourself to the test without the expectation. If you can max effort 2k at a rate 26 by yourself, you’ll be able crush an open rate 2k with your team.
Pivot.
Short term memory. If the motivation just isn’t there… live to fight another day. The ability to forget, and not bring bad workouts into other aspects of your life is a superpower. If it just ain’t happening that day, switch to the bike or hit the core, then come back fresh the next day. Just don’t let it become a habit! We gotta learn how to push through sometimes.
Find a Group.
Whether it’s in person, virtual, via accountability texts, etc., finding other people to train with can be an absolute life saver. Erging is TOUGH. And we always perform better in a group than alone. Call a friend, tell them to bring their erg over, and get after it. OR… if that is challenging logistically, pick a trusting teammate and send them your scores EVERY DAY. That feeling of accountability is what will get us through during the toughest days.
The #1 way to get better on the Erg is by being on the Erg. But if you are struggling to find momentum, focus on consistency over intensity. That string of consistent sessions will go a long way come September!
Only a few weeks left of the summer before you are back with your team! Take advantage of it.
Let me know if you have any questions, and Keep Steppin’ Into It!
Kevin
