RowPerfect Shop subscribe to newsletter

Recovery for Masters Rowers

By Marlene Royle Just as pushing your bow across the line for the first time in the 50+ … read more

Share this Post

By Marlene Royle

Just as pushing your bow across the line for the first time in the 50+ age category signifies entering a mature phase of your rowing career it may also mark new adventures in maintaining equilibrium in your training schedule.

Masters athletes need to include the same intensities of work in their race preparation as their younger counterparts. However, the difference for masters is how and when workouts are planned in the weekly schedule to adjust for potentially longer recovery as the body requires more time. 

How to get faster as a master

Improving your performance as you age is linked to maintaining a relatively high VO2 max. This means that high intensity intervals at race pace need to be a key element of any master’s training program in combination with the substantial endurance work that rowing demands. Such intervals also place a lot of stress on your physiological systems so the volume and frequency needs to be approached carefully to optimize the benefits. Recovery periods are when your body makes the positive adaptation to the work you just did, without break down or injuries can occur more easily.

Only you can gauge how much recovery you need between the intense sessions of the week.

Monitor your morning resting heart rate the day after, if it is elevated above your norm, include low intensity sessions until it returns to normal rest rate. If this typically take two days you can schedule a total rest day, easy distance work, or low intensity cross training.

[Download a training diary to record your bodily responses over time.

Weekly training patterns can vary, be creative.  You may find you feel more energized taking a total rest day after three training days. If a traditional weekly pattern is better for your schedule, resting Monday and Friday might give you the edge you need to maintain quality workouts during the between days.

The best form of recovery as you age is sleep. Getting 40 winks, taking cat naps, or simply laying down restores your energy the fastest especially when backed up by healthy eating. Look over your weekly cycle and build your recovery days around your priority sessions of the week whether it be a long row on the river or 250-meter pieces focus on quality and form to get the and follow it up with a good dose of rest.

Listen to Marlene on RowingChat podcast where she talks more about Masters Rowing 

About Rebecca Caroe
Rebecca is the host of RowingChat podcast and is a masters athlete and coach. Passionate about helping others enjoy the sport as much as she does. View all posts from Rebecca Caroe

Leave a Reply

Your email address will not be published. Required fields are marked *

This form stores your name, E-Mail and content so that we can evaluate the comments. More information: visit our Privacy Policy page.

Blog Related Posts

RowingChat – Peter Cookson from Rowing Canada Aviron

Sign up to watch live or get the recording afterwards as we interview another expert in rowing –… read more

Learn to be a Better coach of Coxswains with Chelsea Dommert

Chelsea Dommert – interviewee on RowingChat RowingChat, Live in August with Chelsea Dommert Chelsea joins this month’s RowingChat… read more

Molesey BC Big 8s this Saturday

We got this email from Caroline Searle, GB Rowing Team Press Officer passing on information from Andrew Triggs-Hodge,… read more

RowPerfect Shop subscribe to newsletter