Transitioning out of the Transition Period

The transition period in rowing is a time when a rower can relax mentally and physically from the structure and focus that rowing requires. For rowers involved in fixed seat rowing and the St. John’s Regatta, the transition period is generally August, after the St. John’s Regatta, and September. Many rowers do not want to think about rowing for a while after the Regatta and they may not want to work out on an erg.

Keep in mind that the transition period is not a time to neglect your fitness and nutrition. It is important to stay active and to eat well.

What does the transition period look like?

A week in the transition period may look something like this:

Monday: A fun activity day, tennis anyone?
Tuesday: A leisure day; maybe a walk
Wednesday: A fun activity day, how about a bike ride?
Thursday: A leisure day; maybe a walk
Friday: A fun activity day or maybe a long slow jog
Saturday: A leisure day; maybe a swim
Sunday: A fun activity day, how about a hike?

The pre-preparation period

With October approaching, it is time to start thinking about rowing again. You can think of October, November, and December as pre-preparation for rowing. It is a time when you can focus on your strength and conditioning for rowing without putting the focus squarely on rowing itself.

What does the pre-preparation period look like?

Pre-preparation involves improving your general strength, flexibility, and endurance. As you move through the period, you can focus a little more on rowing specific exercises and add a little more erg work.

If you are like me, you may want to use the erg for your endurance work. This is okay but be careful that you do not get erg burnout. I like to use the erg to warm-up and to work on rowing technique.

A week in the pre-preparation period may look something like this (you can pare it down a little):

Monday: 30 minute aerobic warm-up; weights; stretching
Tuesday: 30 minute aerobic warm-up; weights; stretching
Wednesday: endurance training – slow distance – maybe a long run, bike, or erg
Thursday: 30 minute aerobic warm-up; weights; stretching
Friday: endurance training slow distance – maybe a long run or bike
Saturday: 30 minute aerobic warm-up; weights; stretching
Sunday: A fun activity day, how about a hike?
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