Question: I want to up my rowing skill and ergometer results, I usually work alone at my university’ gym and sometimes it is hard to focus my training. What can I do?
It’s often hard to push yourself onwards particularly if you train alone – so your problem is not uncommon. Let us help you with some ideas.
I have two suggestions.
- Set yourself a goal for the season and then also set short term goals for each month and week. Write a training diary in which you give yourself scores to see how well you did the training. When you hit a consistently high score for 1 week – give yourself a reward. This can be ice cream, a visit to the cinema, buy a new rowing shirt – you decide. Use this Daily Diary template.
- Find a training partner. If you can’t find someone who can train at the same time and place as you, have someone who is an accountability partner. You have to call them or meet every week and give a 100% honest story about your training that week. It will be up to him to do the same to you – together you can motivate each other to achieve your goals and be tough if you are not getting good results.
- Set mini-goals and fun targets. I used to count the aeroplanes going over our club and do a push firm 10 every time one went overhead; Or calculate how many meters you need to row that week and try to beat last week’s score; or use a different shower each time you finish a workout and calculate when you will return to the first shower (I know this sounds trivial – but it adds fun). Also compile a music play list of funky tunes that you like – choose one set especially for days when you do not feel like training. I wear my England rowing suit when I don’t want to train to remind me of my high achievement and that I need to work hard to achieve good results.
Do you have a coach? Can you arrange to meet your coach and set the goals in number 1? Or buy a coach online and email them each week – we recommend Duncan Holland and Carlos Dinares for this service.
Anyone else got good suggestions?