Online Rowing Coach for World Indoor Rowing Championship Preparation
This past October, I was contacted by Amy, who was looking for a coach to help guide her to success at the World Indoor Rowing Championship. Amy came to me with experience as a competitive cyclist recently winning the world championship in cycling for Gran Fondo. She also wanted to build on her success at the World Indoor Rowing Championships from last year, but falling short of her own personal goals.
During the previous event, Amy had placed third in the Women’s Lightweight 50-54 age category and was looking for support to make another run at the gold medal in February of 2025. It was important to her that she had a structured training plan with a clear pathway to getting back into rowing fitness, improving her technique, and establishing training performance targets.
Customized Indoor Rowing Training Plan: Improving Biomechanics and Technique
During the first couple of months of training, we focused on improving biomechanics and laying a solid foundation for the last couple of months as a lead-in to the World Indoor Rowing Championships.
Amy submitted videos during the time we worked together, and we were able to improve the sequencing of drive mechanics and the sequencing of body movement so that Amy had a better way to prepare for each stroke. Amy found the video analysis that I made with overlays of the angles and correct position to be helpful improving her technical approach.
Adapting to a Demanding Schedule: Effective Online Coaching Communication and Training Adjustments
Amy’s travel schedule was sometimes demanding, so we worked together to build a plan throughout the four months. It was not always smooth sailing. Additionally, we needed to make adjustments in training as we learned that Amy’s recovery rate from harder, high-intensity interval training were a bit longer due to her age.
Throughout this process, it was important to keep good communication. I also knew it was important to ask Amy what training she had completed in the past that had proven effective. I think it is important that in coaching relationships a partnership exists where feedback flows in both directions.
Consistent Training Sessions and Performance Monitoring for Indoor Rowing Success
There were a few training sessions that we kept coming back to. One of them was a 4 x 5-minute transportation training session. It’s been my experience that, generally, the average split of this type of training session is typically 4/5 splits slower than the split I was able to hold for a 2K.
As you can see, we were building speed as time progressed, so we concluded that the training plan was working.
Optimizing Rowing Technique: Adjusting Center of Gravity for Enhanced Erg Performance
One of the key technical changes we worked on was adjusting Amy’s center of gravity. The technical model chosen to generate power can have both positives and negatives depending on the decisions made.
In Amy’s case, it was my assessment that she was leaning back too far at the end of the drive phase. So my recommendation was to adjust her center of gravity forward a little, resulting in less layback and aiming to finish the stroke with the handle under the chin.
As a result, she could get into the forward upper body position by hinging at the hip joint. This meant a slightly shorter stroke, but a higher stroke rate that took less energy to get back into the catch position. It was almost like a ferryman’s finish on the Erg, where the upper body starts to move forward on the recovery just as the last part of the drive on the handle is happening—in essence, using the last part of the “pull” to help change direction at the release. I made Amy a video because sometimes a visual is more powerful than words or audio feedback.
Race Day Strategy for Indoor Rowing: Competing in National Competitions and Overcoming Challenges
As the World Championships approached, one of our checkpoints was the US National Indoor Ergometer competition. Unfortunately, no one else entered the competition.
Also, Amy encountered a mishap at the start of her race, resulting in a delayed start that cost her about 5 seconds at the beginning of the race, which resulted in a slower piece!
Amy was happy with the time despite the error, and important lessons were learned that day. Amy rowed a 7:39.5, which was obviously enough to secure the national championship, but was also the third fastest time nationally for all lightweight women.
Final Preparations and Speed Enhancements for the World Indoor Rowing Championships
We were on target, but we knew we needed more speed for the World Indoor Rowing Championships. So with three weeks remaining, we put the finishing touches on preparations.
By the end of our training, here is a look at Amy’s force application over a range of 2K-type rate ranges.
Navigating Multi-Race Formats in Indoor Rowing Competitions with Expert Coaching
Additionally, one of the challenges for the event was the format of the heats.
Gone was the format in which participants only had to do one race and medals were awarded. This year, in addition to the virtual format, it was necessary to race three 2Ks. After the first round, the top 50 times made it to the semis, and then in the semis the top 20 times made it to the final. Amy’s PB was around 7:30 which occurred about 12 years ago, and that was a stretch goal for her. While that was important, it was also necessary for us to be strategic in our approach to conserve energy for the final, for which we knew we were fast enough to qualify.
Race Strategy for Indoor Rowing Championships: Tapering, Communication, and Energy Conservation
As the weekend for the World Indoor Rowing Championships arrived, we had experienced a good three weeks of training and tapering for the event as well as Amy successfully making lightweight limits since she was right on the cusp.
The strategy for the heat was to row a time that was a little under eight minutes. For the semifinal, the goal was to row a time around the low 7:40s, doing enough to make the top 20 times and therefore earn a place in the grand final. In the final, having played the first two races wisely in terms of energy spend, all bets were off and the goal was to empty the tank, giving it everything that Amy had.
During the weekend, we constantly texted back and forth.
Drawing Inspiration from Henley Royal Regatta: Innovative Race Strategies in Indoor Rowing
Because of the new format, I was reminded of the format of Henley Royal Regatta, an event with similar energy expenditure strategies required to maximize performance.
Semifinal and Final Race Performance: Securing a Top Finish and Giving It Everything
The semifinal rolled around, and we were off once more. Amy took control of her race and played it a little cool in the first 1000m. However, as the race progressed, it became clear that she had done enough to make the top 20, placing seventh in a time of 7:43.8 in that race to easily qualify for the final three hours later.
As the final drew closer, I knew that Amy had done the work and was ready to give it her all. Was the gold medal possible? Had her opposition shown all of their cards? Only time would tell.
I’m going to embed the race here courtesy of World Rowing.
Achieving Gold at the World Indoor Rowing Championship: A Victory Story from an Online Rowing Coach
Amy had judged things to perfection and led her age category from post to post. Her diligent preparation paid off as she rowed her strongest race yet, storming to 7:32.9 and winning the gold medal in the Women’s Lightweight 50-54 age group and 8th overall finish, which Amy was super happy with.
Amy had realized her goal and won the World Championship.
I felt relieved and excited at the same time for Amy. This was a great achievement, and I am grateful to have been able to share the journey. We hadn’t managed to row a PB, but after three races in a row over 24 or so hours, Amy was very pleased with her time as the ultimate goal of a World Championship had been achieved.
It was a pleasure to serve Amy as an Online Rowing Coach for World Indoor Rowing Championship!
