Optional
Indoor Rowing Season

middle of February to the end of March

The key to physical fitness is to stay in shape with a regular exercise routine.

This section is for those Varsity and Novice rowers who may wish to train and continue to race at a competitive level. The racing is done on ergometers and is done indoors. The information below is extracted from the Concept 2 information on Indoor Racing. Remember this is optional.

If you do decide that you wish to do Indoor Racing, the Canadian Indoor Rowing Championships are the first Sunday in February, followed a month later by the Ontario Indoor Rowing Championships, which is the first Sunday of March. There are OUA entries in each of these indoor regattas. Rowing coaches are available to assist/support you in this endeavour if you so choose.

Below you will find a guide to Indoor Rowing Competition, courtesy of Concept 2.

This is a good opportunity to meet with some of your rowing opponents from other Universities and make new friends.

Intro to Indoor Racing

Never raced before?   Intrigued with the idea of participating in an Indoor Rowing event, but not sure you'd know what to do? Here's a guide to Indoor Rowing competition for anyone who's never done it before.  

1. Choose a race from our Indoor Race calendar. We suggest that you pick one close to home or in some wonderful place that you've always wanted an excuse to visit.  

2. Write or call the race organizer for an entry form. Fill it out completely and send it back in promptly.  

3. Put the race on your calendar. Be sure your family or friends know about it so they don't come up with any last minute conflicts that prevent you from going.  

4. Start training. If you have been rowing regularly anyway, this will simply mean adding a little more focus to your workouts. If you haven't been rowing regularly, it's time to get going again, gradually at first. If you never row hard, start rowing hard some of the time. If you always row steady state, add in some interval workouts. See the bottom of the Training for Competition page for the 5 key workouts to help get you ready for a 2,000 meter race.  

5. Measure your progress. Row a 2,000 meter time trial every 3-4 weeks. This is great practice for the race, gets you familiar with your pace, and shows you how your training is going. Don't worry if the improvement is not constant - it is normal to hit plateaus and have bad days.  

6. Know your pace. Pace is displayed in the central window of the Performance Monitor (PM) when you are in pace mode. The PM also shows your average at the end of any timed or distance piece. As the race approaches, be sure you know what pace you should be rowing. You can use your 30 minute pace as a guide. Subtract 7-9 seconds from your average pace for 30 minutes and try using that pace for a 2,000 meter piece. For example, if you can row a 30 minute piece at an average pace of 2:15/5000 meters, try using 2:08-2:06 for your 2,000 meter pace. This pace will guide you when you get into the real race, where excitement and adrenaline will make it feel very easy to start out at a pace much faster than what you're actually capable of rowing. Don't be carried away. Hold yourself to the pace you know you can row. If you have extra energy in the last 500 meters, fine. Use it then and finish strong.  

7. Be rested for the race. In training lingo, this is called "tapering". Do your last really hard workout about a week before the race so your body has time to recover. From then on, get plenty of sleep, and do just enough hard rowing to keep yourself feeling sharp. A good pre-race workout is to split the 2,000 meters into 4 pieces: a 1,000 meter piece, a 500 meter piece, and two 250 meter pieces. Do each one at your race pace and allow plenty of rest in between. Do this workout 3-5 days before the race. Besides that, do some relaxed 30-40 minute rows. You should be itching to pull hard by the time race day arrives.  

8. Race Day: get to the race location at least an hour before your race time. Note that some races have both "preliminary heats" and "finals". Be sure you know when your race is being held, and whether there will be finals in your event. (If you make the finals, you will have to row a second 2,000 m race later in the day!) The time of your race will affect the timing and size of your pre-race meal.  

9. Check your attitude. It's OK to be a little nervous - the adrenaline gives you energy. Think positively. Keep calm. Most of all, be sure to have fun.  

10. Warm up: There are usually a number of Indoor Rowers available for warming up on before the races. Be sure to find these and row for 10-15 minutes (or your customary warm-up) before your event. Don't be afraid of using up all your energy on the warm-up. It is important to be properly warmed up.  

11. The Race!: Row your own race. There will be lots of noise and activity, but it is important for you to focus on your own 2,000 m piece. Remember your pace and settle into it as soon as you are given the command to start. Resist the temptation to go out too fast in the first 500 meters. Better to finish strong than "fly'n'die". You may wish to write out your planned pace, or cumulative time, for each 500m of the race to remind you of where you want to be.  

12. Congratulations. You did it. Set some goals for next year - you might even want to write them down while it's all fresh in your mind - but don't start training right away. Next year is a long way off, and you've earned a little time off.