Zone7 - Some thoughts for those training for the Sark to Jersey

Some thoughts for those training for the Sark to Jersey

Sark rowers at 30k need to train a bit like Marathon runners at 42k. Sure you don't get the impact injuries, but the diesel-train mentality is key.

As a guide you can probably race 3 x your daily mileage. If on average you row 10k per day (70k per week) you can probably race 3 x that eg 30k. That's what I did when I set the Sark to Jersey record with Charlie Bowman (now since broken and held by someone else).

As another guide, your longest session should not be more than double your other sessions, and should probably be the weekend. So if your longest session is 20K then none of your other sessions should be more than 10k.

As another principle spread the load and have rest / recovery days. So for example, better to do your weekly mileage over 5 days than all on one day!! But don't spread it all out so that every day is training and no rest / recovery days. I plan for 4 sessions per week which spreads the load and allows for rest. This is mostly because rowing is not my main sport any more and I like to do other things beside rowing!

Use split routines. The longer you train the tireder you get and more likely to be injured. So maybe instead of a 20K session, do 10k in the morning and 10k in the evening? Or perhaps 7k on the ergo and then 13k on the water? That way you get 20k done in a day, but break it up a bit.

Split routines in training, especially for endurance activities like rowing, offer several advantages:

1. Reduced Fatigue: By splitting a long session into two shorter ones, you reduce the fatigue accumulated in any single session. This is crucial because as you get more fatigued, your form tends to deteriorate, which can lead to inefficient training and increased risk of injury.

2. Improved Quality of Training: When you're less fatigued, you can maintain better technique and intensity. This leads to more effective training sessions. For instance, during a 10k row, you're more likely to maintain good form and a consistent stroke rate compared to a single 20k session.

3. Increased Recovery Opportunities: Split routines inherently allow for more recovery periods. After a 10k session in the morning, you have the entire day to recover before the next 10k in the evening. This recovery time can be used for nutrition, hydration, stretching, or even a quick nap, all of which contribute to better performance in the next session.

4. Adaptability and Versatility: Splitting the routine between different types of rowing (like ergo and on-water) allows for a more rounded development. Ergo rowing can focus more on technique and power, while on-water sessions can improve balance, coordination, and real-world rowing skills.

5. Increased Mental Focus: It's often easier to stay mentally engaged during shorter sessions. A 20k row can be mentally taxing, leading to a loss of focus and reduced performance. By splitting the distance into more manageable chunks, you're more likely to stay mentally sharp throughout each session.

6. Avoid Overtraining: Overtraining is a real risk with high-volume routines. By splitting the workout, you're less likely to push yourself into the overtraining zone, where the risk of injury, burnout, and reduced performance is higher.

7. Flexibility in Scheduling: Split routines offer more flexibility. If you have a busy day, it might be easier to find two smaller time slots rather than one long period. This flexibility can help maintain consistent training amidst a hectic schedule.

Overall, split routines in rowing or any endurance sport can lead to more effective training, reduced risk of injury, and improved performance over time. It's a strategy that balances intensity and recovery, catering to both the physical and mental aspects of endurance training.

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