8. 1. Training to compete at the oars
The selection of rowing boat team
In preparation for boat rowing competitions are executed activities, outlined in Chapter 2. Focuses on the selection of the team and the choice of boat.
Rowers must be of a strong Constitution, aged 18 to 30 years, growth 178 cm, weight from 77 to 90 kg, with a lung capacity of over 5300 cm 3 and bower power of more than 200 kg. Preference is given to persons previously
involved in rowing, wrestling, athletics, swimming, weightlifting, skiing and gymnastics.
When selecting rowers must take into account their desire to rowing, to pay attention to such qualities as endurance, agility and reaction time.
Selected rowers are distributed to banks in the boat. On average banks are assigned a high and heavy, tank — nimble and light, and tagrename — the most strong and hardy. Great attention is paid to the appointment of the right Zagrebnoy, which should set the pace rowing, to respond quickly to the comments of the commander of the boat, to be a champion in rowing and to be a soul for the whole team.
The choice of boat
To participate in competitions at the oars choose the best standard boat with the correct contours of the underwater part of the hull, smooth keel and the lowest weight. The boat must have a minimum resistance measured by the dynamometer when towing it at speeds from 5 to 7 kN.
The oars are selected the most durable, straight and rigid throughout the length of the spindles and blades. At competitions in rowing with standard oars or under sail to install additional props and seats are strictly prohibited.
Preparing boat teams
For all rowers shall establish a uniform sports clothing that does not restrict movement of the rowers, does not lead to abrasions and protects the body from overheating in summer, and in winter from hypothermia. In hot weather it is recommended to be in cotton shorts, a t-shirt with long sleeves and a white beret. In cold weather, on top of cotton shape, it is recommended to wear wool sportswear and knitted wool head cap.
Options training boat teams.
In the warmer months on the water team I train 6 times a week for 2 hours. Improve the technique and consistency of rowing, endurance, capture starts, the passage of individual distances in a smooth pace and with gain of tempo at some parts of course.
Training on the Bank should include cross 1-2 times a week over rough terrain at a distance of 3-6 km, a week before the event to reduce the load and store energy rowers, training is carried out only by practicing the start and completion of individual sections of the race in an enhanced pace.
In the cold season workout teams do not stop (even in winter).
In coastal conditions are cross-country ski runs, guests can enjoy swimming in the pool and in the gym rowers are raising the bar, pull-UPS and other physical exercises in sports equipment, as well as playing volleyball and basketball. If not freeze the waters and the weather permits, continue training on the water 1 — 2 times a week.
The sequence and duration of training is determined depending on specific conditions (weather, availability of gymnasium, swimming pool, snow cover and training of rowers). With enhanced training boat teams is recommended at least once a month inspection of the physical condition of the rowers experienced doctors, and if necessary more frequently if you notice the slightest deviation from the norm in the health of the rowers.
Caloric intake rowers must be not less than 5500 kcal. Food should prevail proteins and carbohydrates (such foods include meat, white bread, oatmeal and buckwheat porridge, vegetables, fruit, sugar, butter, milk, eggs).
During the training the rowers needed to release the vitamins C, B 1. B 12. B 15. PP and P, it is especially important for winter workouts.
A week before the competition power of the rowers should be amplified by including in the diet of grilled meat, sour cream, eggs and butter.
Before the competition was to be eaten for 2.5 hours prior to launch.
1 hour before the start of each rower is recommended to give glucose in the form of a solution (110 g) and 1-2 g of ascorbic acid.
Great emphasis in training should be given to practicing the start.
The first 5-6 strokes at the start are powerful, short and frequent order as quickly as possible to give the initial boat speed.
In training it is important to achieve simultaneity and coherence of the stroke, otherwise the boat will swing and slowly gain speed.
Rowing on the course
Tactics rowing on the course depends on the situation, but in all cases it is important to come forward at the start, then exactly to go the distance, keeping the tempo of rowing as uneven rowing inevitably causes an increased flow of energy. Training should be especially careful to monitor the quality of the stroke of each room and make specific comments in a timely manner and qualitative analysis of shortcomings.
During tactical combat (bypass or separation from the enemy in order to take an advantageous position) may need to increase the speed on certain sections of the race.
It is therefore important to work out the command to “pull away”, which is served with strokes, for example: “put your 10 strokes (e.g. coxswain loudly counts the strokes). It must be borne in mind that the acceleration of the motion can be repeated 2-3 times on the course, and the number of the amplified strokes in each case should not exceed 10-12.
Such tactics rowing can be applied in a physically strong team that can withstand the uneven pace of rowing.
In training it is necessary to fulfil the strict observance of its water, as on the distance races to move on to someone else’s water and substitute the stern or jet catching up or overtaking the boat is prohibited.
Testing the finish
Training should be practiced reinforced rowing at a distance of 250-300 meters due to the pace and power of the stroke, what you need to finish races.
The rate increases by 2-3 strokes per minute, and efforts at rowing should be possible. (Increase the pace of rowing should not come at the expense of coherence.)
The distance of 250-300 m corresponds to the distance from which a boat must finish. It is very important at the finish to cheer on the rowers and count rowing (i.e. to submit the command “Time” at the end of the transaction oars) in order to achieve the full calculations of the force of the rowers in the final phase of rowing.