Rowing Periodization
Credit goes to Master Coaches John Bancheri and Michael Thompson providing resources that influenced some aspects of this article.
Before I get too much into this article, the subject of periodization could span several chapters in a book, or even an entire book. As a result, this article serves as an overview and provides an example of the kind of things that need to be considered.
Given my experience as an educator and coach, I have found that it is helpful to identify learning outcomes for a year of training and various benchmarks that provide points where data and feedback can be taken to assess if the plan is working as intended. Starting with the overall outcome allows for breaking down the competencies and skills needed to achieve this outcome. Once these have been identified there is a clearer view of what are steps needed to get there.
In an earlier post, I discussed my experience with competency-based learning to provide a framework for the development of athletes. Discussing that again, is beyond the scope of this article. However, for the sake of efficiency, we might identify the following knowledge, skills, and performance benchmarks in pursuit of a goal – a fast time or personal best at the World Rowing Indoor Rowing Championships.
Technique
Physiology, aerobic, anaerobic and strength.
Mindset coaching.
Nutrition
Race preparation and tactics.
Mobility/Flexibility
With the skills and competencies identified, the sequence and timing for scaffolding learning experiences and training that must be completed. As a result, a long term plan can be developed.
It has been my experience taking the time at the beginning of the season to plan out periods and events such as training cycles, competitions, and when performance benchmarks will be assessed, among other scheduled activities is time well spent. Additionally, as a high school coach, knowing when ACT and SAT days or holidays fall can also aid in planning.
The provided spreadsheet (see link at the end of this article) is a valuable tool designed to help athletes and coaches map out a complete season. It uses rowing periodization to ensure optimal performance during critical events like the British Indoor Rowing Championships (BIRC) and the World Rowing Indoor Championships (WRIC) (for example). I am writing this in mid August, so the spreadsheet starts there, but you could make the argument for starting in May/June if your main goal was the World Rowing Indoor Rowing Championships (as is the case for some of my clients).
This article will guide you using the spreadsheet to plan each training phase, monitor training volume, and adjust when necessary. The goal is to provide a comprehensive approach to rowing periodization, setting athletes up for success on the water or the rowing machin
Understanding the Spreadsheet Structure
The spreadsheet is organized weekly, covering the entire training season from August 2024 to August 2025—spanning 52 weeks. Each column represents a week, starting from Week 1, which begins on August 12, 2024. This structure is consistent throughout, making it easy to follow the rowing periodization plan from start to finish.
Key Sections:
- Week: This row numbers each week of the training cycle, aiding in tracking progress.
- Beginning Date: The start date for each week is listed here, ensuring that the rowing periodization plan aligns with the calendar.
- Training Phase: This section allows you to define the specific phase of rowing periodization, such as Preparatory, Base Building, or Peak
- Technical Focus: This section allows for periodizing technical focus points.
- Type of Training:These sections allow for documenting training volume and types of training conducted during specific training cycles.
The spreadsheet is designed to guide you through various training phases crucial for effective rowing periodization.
Defining Training Phases for Rowing Periodization
1. Transition/Preparatory Phase
The preparatory phase is the foundation of any successful rowing periodization plan. Starting at the beginning of the season (April/May through Summer in this case), this phase focuses on building general fitness, enhancing strength, and refining technical skills on the ergometer. This period is crucial for establishing the capacity to handle more intensive training loads later in the season.
2. General Preparation
Once a solid foundation is laid, the base-building phase of rowing periodization begins. This phase focuses on increasing the training volume, emphasizing aerobic conditioning and longer rowing sessions. The goal is to build endurance and maximal strength and stamina, preparing the athlete for higher-intensity work.
3. Specific Prep Phase:
The specific prep phase shifts toward higher intensity in the rowing periodization plan. This phase is critical for preparing the athlete’s body for the demands of racing, focusing on high-intensity intervals and race-pace effort.
4. Competition and Peaking Phase:
The peak phase is the culmination of the rowing periodization process. This phase occurs just before key competitions like BIRC and WRIC.
Over the years, I’ve learned that this is not the time to increase training volume. Races are won on consistent and sustained discipline/planning and effort over time and not the two weeks before an event.
As a result, training volume is further reduced to allow for full recovery while focusing on race-specific preparation. That said, intensity is typically not reduced. The goal is to ensure the athlete is in peak condition, both physically and mentally, for competition. This is where an experienced coach can help you walk the line between tapering for a competition, yet not lose a sharp edge to your rowing to maximize performance on race day.
5. Recovery and Relaxation
After the main competitions, the transition phase of rowing periodization allows for recovery and reflection. Training during this phase is minimal, providing necessary rest and recovery. It’s also an opportunity to assess the season and plan for future improvements.
Incorporating Holidays and Travel into Rowing Periodization
An effective rowing periodization plan must account for real-life factors like holidays and travel. Training might need to be adjusted during the Christmas and New Year periods to accommodate family commitments and travel. By planning and adjusting the training volume and intensity, these periods won’t disrupt the overall rowing periodization plan. Blocking out these weeks in the spreadsheet and noting reduced volume or altered training types is essential for maintaining consistency.
Monitoring Training Volume
One key benefit of this spreadsheet is its ability to track and adjust training volume throughout the rowing periodization plan. By filling in the type and duration of each session weekly, you can monitor the overall volume and intensity of training. This allows you to make necessary adjustments to avoid overtraining or undertraining.
Planning for Key Competitions
A significant advantage of this spreadsheet is its ability to help you plan peak performance for critical competitions. By working backward from the competition dates, such as the British Indoor Rowing Championships in December and the World Rowing Indoor Championships likely in February 2025, you can align your peak phase perfectly with these events. This strategic approach ensures that the rowing periodization plan leads to optimal performance when it matters most.
The Mix Of Training Modes/Zones Is The Key and that is where years of experience training rowers/athletes is valuable.
As an athlete or team moves from one phase to another as the focus changes, it is important to integrate earlier phases into the existing phase. So for example, the general preparation phase is typically populated with aerobic training sessions aimed at obtaining certain levels of adaptation in terms of oxygen transport, mitochondrial density, cardiovascular efficiency improvements. The specific prep phase might be populated with more interval work such as anaerobic threshold training, transportation and lactate tolerance work. That said, that block is not all threshold and above training and the 80/20 volume mix provided by polarized training model framework still applies. The idea is to progress the interval training such as increasing intensity levels, bringing down rest time between repeats and sets in a way that allows the athlete to work harder and longer at race pace and faster power production levels.
Recently, I have been reading Ernie Maglischo’s book “Swimming Fastest,” it’s an older book, but I have found it helpful to read discussions on physiological adaptations, and the frameworks around and types of interval training. I mention this because I feel that there are times, 37 years into my rowing and coaching career, that “I should have the knowledge” right in my brain all of the time and that is an unrealistic self-expectation. However, I have come to learn that it is not necessary to put that pressure on myself, because I have a library of resources at my disposal so that I can do my research, learn more and keep acting on the importance of being a life long learner.
Customizing the Rowing Periodization Plan
While the spreadsheet provides a comprehensive framework for rowing periodization, it is fully customizable so please make a copy and use to fit your situation/context. Adjust the training phases, add columns for specific data tracking, or modify the dates to fit your local competition calendar. This tool’s flexibility makes it applicable to rowing programs, from novice to elite levels.
Conclusion
This periodization spreadsheet is an invaluable tool for any rowing coach or athlete looking to implement an effective rowing periodization plan. By mapping out each week and phase of the season, the spreadsheet ensures athletes are well-prepared for their key competitions with the right balance of volume, intensity, and recovery. By incorporating real-life factors like holidays and travel and customizing the plan to fit your unique context, this tool can help you achieve peak performance on the rowing machine.
Click button below to download (make a copy) and customize the rowing periodization plan spreadsheet.
By planning effectively and monitoring progress throughout the season, you can set yourself or your athletes up for success in rowing competitions, ensuring peak performance when it counts.
If you need coaching support toward your goals and along your journey, I am available for a free 30 minute consult to discuss where you are and what you want to achieve in the future.
