Rowing & Regatta - Indoor Rowing Supplement Dec 2014

INDOOR CHAMPIONSHIPS 8 February 2015

Rookie’ s guide Inside

DON’T MISS

OUT!

JOIN IN! OPEN TO EVERYONE – THE 2015 INDOOR CHAMPIONSHIPS ARE AT THE LONDON OLYMPIC VELODROME

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Enter now at http://indoorchamps.britishrowing.org

PHOTOS: PETER SPURRIER

The British Rowing Indoor Championships are coming – time to get ready!

B

ook your place for the 2015 Indoor Championships at http://indoorchamps.britishrowing.org – open to everyone, this landmark event welcomes beginners, para-rowers, juniors, masters and of course elite rowers.

What a place of legends! I was there to witness Jason Kenny win gold, so it’s great to have the inaugural British Rowing indoor event there – don’t miss it!

Matt Gotrel – world champion in the GB men’s eight

It’s exciting to have a new event for rowers of all levels and ages.

I’m sure we will see some great performances.

Polly Swann – GB women’s eight finalist at the 2014 Worlds

Rowing legends Sir Matthew Pinsent and Sir Steve Redgrave put in the training

I’m planning on racing. I think the main draw is the new venue, I didn’t get to visit it during the Olympics so the chance to race there is really exciting.

Graham Benton – holder of the British men’s open championship indoor record of 5:42.5

It’s a great opportunity for everyone to race in such an iconic location. Who cannot fail to be inspired to do their very best!

James Foad – silver medallist in the men’s pair at the 2014 Worlds

I’m really looking forward to racing where the British cyclists made their mark. It will be a great way to start 2015!

Jess Eddie – GB women’s eight finalist at the 2014 Worlds

Having the National Indoor Rowing Championships in the VeloPark will be amazing – a location with so many great Olympic memories and hopefully many more to come!

Moe Sbihi – world champion in the GB men’s four

2 | British Rowing Indoor Championships | 8 February 2015

2015

British Rowing Indoor Championships

O

n Sunday 8th February the Olympic Velodrome – now called the Lee Valley VeloPark – will open its doors to the first ever national Indoor Championships hosted by British Rowing.

Thousands of rowers will descend on the arena where Sir Chris Hoy won his sixth Olympic gold medal at the 2012 London Games. For anyone who was there, the cauldron-like atmosphere was unforgettable, as our track cyclists delivered superhuman performances to win nine Olympic medals, seven of which were gold.

But now it’s your turn to test yourself in this hall of legends.

Training and competing on the rowing machine was part of my life for so many years.

There is great satisfaction in feeling yourself getting fitter and stronger and then proving it

in a race or a trial, and competing against friends or colleagues.

Think you’ve got what it takes? Why not enter and find out. Some of the biggest names from the GB Rowing Team will be there, so it’s a great opportunity for you not only to race in an iconic arena, but also to rub shoulders with the very best athletes in our sport. I’m delighted to have the opportunity to encourage you to join them. There’s still plenty of time to prepare!

Sir Matthew Pinsent CBE, four times Olympic gold medallist COVER PHOTO: GETTY IMAGES

The 2015 Indoor Championships in 5

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CHAMPIONSHIPS 8 Feb 2015

What’s your fitness goal for 2015?

HOW TO ENTER PHOTO: IAIN WEIR

Entries are now open for the British Rowing Indoor Championships on 8 February 2015.

Book now to join in the biggest indoor rowing event of the year. Plus if you book before 18 December, you’ll be eligible for our early-bird discount!

#1 – Open to everyone

The Indoor Champs really are open to absolutely everyone. So if you fancy getting fit in 2015 the rowing machine’s the perfect place to start!

#2 – Hall of legends

This is your chance to compete at the London Olympic Velodrome with the best rowers in Britain!

In 2012 Britain’s top cyclists broke eight world records at the venue – legends don’t get better than this...

#3 – Choose your race

PH

OTO

: P E T ER S P U R R

IER

With 1k and 2k races on offer you can select the distance that suits you. Age categories start from

Year 7 juniors (race over 2 minutes) right up to 100+ in the masters events!

#4 – Spirit of Invictus

Adaptive rowers also have plenty to choose from with 1k races for competitors with physical and learning disabilities. Keep the spirit of the Invictus Games alive.

#5 – Have fun

Bust the myths – why not have fun on the rowing machine in our team relay? Enter four men, or women, or mixed teams of both (two men and two women) and see how fast you can each row 500m.

Don’t forget to practise your changeovers – every second will count!

Prices

Early-bird prices: Adult – £32.50. Junior / Student – £22.50. Relay – £100 per team.

British Rowing members get 10% off your individual entry fee – not valid for the team relays.

Group discount: Enter a group of 10 people or more and receive the following discounted entry rates per person; Adult – £26. Junior / Student – £16 For group bookings please contact indoorchamps@britishrowing.org

Click here to enter now – http://indoorchamps.britishrowing.org

It’s an all over body work-out: it does your arms, your tummy, your legs – everything. It makes you fit so quickly... People get into it at all ages 2012 OLYMPIC CHAMPION KAT COPELAND ON INDOOR ROWING 8 February 2015 | British Rowing Indoor Championships | 3

Your first race!

If you’re new to rowing then this is the training schedule for you. Designed by Olympic gold medallist Martin Cross, this eight-week guide is designed to get beginners to race pace for the Indoor Championships on 8 February.

NEED TO KNOW Split This is the time to complete 500m.

Rate The number of strokes taken in a minute. Normally rowers use a higher stroke rate to go faster, but for beginners it is important to use lower stroke rates (18 to 24spm) to improve technique and develop an effective rowing style. At rowing rates below 24 you should have longer up the slide than on the drive. So count to two on the drive and three on the recovery.

For complete novices to the rowing machine keeping the rate down to 18 may be difficult. Just glide to front stops and get the differentiation of hard drive to slow recovery. As the rating starts to rise each time keep the work during the drive.

Set the drag factor On race day you want the machine to feel the same as it did when you practised. To do this set the drag factor on the machine. Take a few strokes on the Concept2 to get the monitor working and then press the menu button. At the bottom of the screen select “more options”, at the top of the next screen select “display drag factor”. When you row a number will come up. By changing the position of the air vent this can be made higher or lower. A good range for a beginner woman is 110-130 and for a man 115-135. A correct resistance should enable the length of stroke and rhythm to be maintained throughout the 2k test.

UT2** or ‘utilisation 2’ training How do you determine if you are training in the UT2 zone? There are two ways: 1. UT2 training is roughly 65-75% of maximum heart-rate – e.g; if your maximum heart-rate is 200 beats per minute then this would be 130-150 beats per minute.

2. The other way is to be able to speak in whole sentences. So you should be breathing deeply but you could have an ongoing conversation with someone where you each speak in whole sentences. This does not mean you can keep up a monologue. If you get to a point where you can no longer keep the conversation going then you should slow down slightly by increasing the time it is taking to complete each split on the rowing machine – or the time you are taking to cover 500m while running.

UT1*** or ‘utilisation 1’ training is speaking in short sentences or 75 to 80% of maximum heart-rate.

AT**** or anaerobic threshold training is speaking in very short sentences or 80-85% of your maximum heart-rate.

Breathe!

Once the rate gets to about 26 and the work becomes more intense then you may need to breathe more often. The basic pattern is still right but there may be an additional half breath just before front stops. Practise your breathing remembering to breathe out during the effort part of the stroke.

4 | British Rowing Indoor Championships | 8 February 2015

I

ndoor rowing is a very effective way of getting in shape, either for rowing or for boosting fitness*.

Before every session complete five minutes of exercise to increase muscle temperature and breathing rate. Try to include dynamic warm-up exercises. At the end of each session wind down for at least five minutes and then stretch.

Remember to keep a training diary so you can follow your progress!

Week 1

14-20 December Aims: Get used to being on the rowing machine and developing your technique, increasing your confidence about exercising; building up your basic fitness levels through exercising at low intensity. Check your heart-rates while resting and exercising.

Monday or Tuesday: 1 x 10 minute jog / walk – 1 minute on, 1 minute off (UT2**).

Wednesday or Thursday: 2 x 5 minute rowing machine rating 18, minimum 3 minute break while rowing at light pressure. Allow time to become familiarised with the rowing machine (UT2).

Saturday or Sunday: 1 x 10 minute jog / walk – 1 minute on, 1 minute off (UT2).

Or 20 minute cycle, or 20 minute pool session, or 10 minutes on rowing machine rating 18.

20 minute cycle, or 20 minute pool session, or 3 x 5 minutes on rowing machine, rating 18. A minimum of 3 minutes break between pieces while rowing very lightly.

Week 3

28 December to 3 January Aims: Slightly increase the time you exercise; add in a small amount of work at a slightly higher intensity; identify two technical points you want to focus on through this week.

Monday or Tuesday: 1 x 20 minute jog / walk – 1 minute on, 1 minute off (UT2).

Wednesday or Thursday: 1 x 15 minutes on rowing machine (UT2). First 5 minutes at rate 18. Second 5 minutes at rate 20.

Last 5 minutes at rate 18.

Saturday or Sunday: 1 x 20 minute jog / walk – 1 minute on, 1 minute off (UT2). Or 30 minute cycle, or 30 minute pool session, or 1 x 15 minutes on rowing machine (UT2).

First 5 minutes at rate 18. Second 5 minutes at rate 20. Last 5 minutes at rate 18.

Week 4

4-10 January Aims: Build on previous goals; slightly increase the time you exercise; look to increase the intensity of your work through doing shorter pieces; get some idea of your pacing for next week’s 2k. Refocus on rowing long, connected strokes.

Week 2

Monday or Tuesday: 1 x 20 minute jog / walk – 2 minutes on, 1 minute off (UT2).

Aims: Build on last week’s aims; train within your heart-rate limits; moderately increase the time you exercise; focus on developing the ability to row long, connected strokes.

Wednesday or Thursday: 4 x 500m on rowing machine, 2 minute break in between intervals (UT1***). First 500m at rate 18-20. Second 500m at rate 18-20.

Third 500m at rate 20-22. Last 500m at rate 20-22. Record your times for each 500.

21-27 December

Monday or Tuesday: 1 x 15 minute jog / walk – 1 minute on, 1 minute off (UT2).

Wednesday or Thursday: 1 x 10 minutes on rowing machine (UT2) rating 18.

Saturday or Sunday: 1 x 15 minute jog / walk – 1 minute on, 1 minute off (UT2). Or

Saturday or Sunday: 1 x 25 minute jog / walk – 2 minutes on, 1 minute off (UT2). Or 30 minute cycle, or 30 minute pool session, or 2 x 10 minutes rowing lightly on rowing machine at rate 18-20 with a minimum 5 minutes rest between sessions.

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* British Rowing recommends that you consult with your physician before beginning any new exercise programme. Should you be worried that you may have injured yourself or you are feeling ill then you should immediately stop.

PHOTO: IAIN WEIR

There are some great training ideas here too – check out www.britishrowing.org/ taking-part/indoor/ training-advice/session and www.concept2.com/ indoor-rowers/training/wod

Don’t forget to keep a training diary so you can monitor your progress!

Week 5

11-17 January Aims: Feel comfortable with the current level of exercise; complete your first 2k at UT1 pace; ensure your technique is strong; record your score; feel good and recover well.

Monday or Tuesday: 1 x 20 minute jog / walk – 2 minutes on, 1 minute off (UT2).

Wednesday or Thursday: 1 x 2,000m rowing machine (UT1). First 500m at rate 18. Second 500m at rate 18. Third 500m at rate 20. Last 500m at rate 20.

To work out an approximate 500m pace to aim for in this 2k add together the times for the 4 x 500m session you did the previous week, then add 20 seconds and divide by 4. For example: 2:10 + 2:10 + 2:10 + 2:10 + 0:20 = 10 minutes ÷ 4 = 2:15 per 500m.

Saturday or Sunday: 1 x 25 minute jog / walk – 2 minutes on, 1 minute off (UT2). Or 30 minute cycle, or 30 minute pool session, or rowing machine 5 x 10 stroke bursts, rating 22-26 (at AT**** training intensity) with a minimum of 30 strokes of light rowing in between.

Week 6

18-24 January Aims: Slight increase in the time of exercise that you do at UT2. Increase the amount of UT1 work; refocus on connection and length of stroke and introduce some short pieces at AT intensity.

Monday or Tuesday: 25 minutes jog / walk – 3 minutes on, 1 minute off (UT2).

Wednesday or Thursday: 3 x 5 minutes on the rowing machine (UT1) rate 20-22 minimum of 5 minutes’ rest / light row between each piece. After a minimum 5 minute break, finish with 3 x 10 stroke bursts, rating 22-26 (AT) with a minimum of 30 strokes of light rowing in between each 10 strokes.

Saturday or Sunday: 25 minutes’ walk / jog – 3 minutes on, 1 minute off (UT2). Or 30 minute cycle, or 30 minute pool session, or rowing machine 5 x 10 stroke bursts, rating 22-26 (AT) with a minimum of 30 strokes of light rowing in between each 10 strokes.

22-24. After a minimum 5 minute break, finish with 2 x 10 stroke bursts, rating 24-26, with a minimum of 30 strokes light row in between (AT).

Week 8

1-8 February Aims: Maintain length of UT2 exercise; continue some short pieces at AT intensity; note improvements in pacing, or fitness; use your scores from the 2 x 1,000m to develop an idea of your pace for this week’s 2k.

Monday or Tuesday: 30 minutes jog / walk – 5 minutes on, 1 minute off (UT2).

Week 7

Wednesday or Thursday: 2 x 500m – 1 at 20 and 1 at 22 with 5 minutes (UT2) in between.

Aims: Maintain length of UT2 exercise; strong focus on your technique, so that it feels good ahead of the next two weeks.

Race day!

25-31 January

Monday or Tuesday: 25 minute jog / walk – 4 minutes on, 1 minute off (UT2).

Wednesday or Thursday: 2 x 10 minutes rowing machine – rate 18-22 and minimum 5 minutes break between pieces (UT1). First 5 minutes of first piece at rate 18-20. Second 5 minutes of first piece at rate 20-22. First 5 minutes of second piece at rate 20-22.

Second 5 minutes of second piece at rate 22.

Saturday or Sunday: 2 x 1,000m on rowing machine, minimum 5 minutes break between pieces (UT1). First at rate 20-22. Second at rate

Sunday 8 February Aims: Stick to your plan.

Pre-race: Have a good warm-up including 2 x 10 strokes at 18 and 22, finishing with 30 strokes at race rate and intensity. Wind down until you are at UT2.

2k race strategy: Rating – first 1,000m at rate 18-20, second 1,000m at 20-22.

To give you a rough idea of your pace, start the first 500m at the average pace of your first 2k piece. While remaining at UT1, see if you can increase this pace in the second and third 500m, so your times are between 1-3 seconds quicker per 500m. Remain at UT1 pace for your final 500m.

8 February 2015 | British Rowing Indoor Championships | 5

Race day secrets If you’ve been indoor rowing for a while, how can you maximise your performance on race day?

Who better to ask than Olympic champion Anna Watkins – who holds the world record time for a 5k erg test

A

s a self-confessed ergo monster, with a few records to my name, here are my tried and tested secrets for getting the best out of that 2k test.

1 – Look on the bright side

2 – Never stop

Providing you are fit, never ever stop partway through an ergo – whether it’s training or a test.

If you’ve gone off too hard, feel sick, whatever the voices in your head are telling you, never stop.

Even if you limp home with 3 minute splits, you always have to complete the distance or time.

The only exception to this is if you injure yourself or feel seriously ill during the ergo. You need to train your brain to be tough.

3 – Do some physical preparation

For a 2k test, you need to do at least 2 x 1,000m with a short break between, and some shorter pieces. I like to do 1,250m or even 1,500m to boost my lactate tolerance about a week before the main test.

When you get down to the last week or so, you should be doing a practice piece every other day. Do a long piece a week before, then 2 x 1,000m, then 2-4 x 500m, and finally 2 x 250m the day before the test. These should each target a specific section of the test, and you should be at your goal split and rate, even if it feels easy. So practise starts, mid-race pace and finishes, and rehearse your mental plan at the same time. Alongside this, minimise your other training if you can.

6 | British Rowing Indoor Championships | 8 February 2015

PHOTO: FIONA RENNIE

This is your chance to see how much your fitness has improved. See it as a measuring exercise. Make sure you are in good shape and healthy before you start.

4 – Know your pacing

For your target time, work out your required average 500m split. Aim to be a second quicker than your required average in the first and last 500m, which is mostly achieved in the first and last 100-200m! Aim to be a second slower than your average in each of the middle 500m sections – this is your mid-race pace and you’ll actually do most of the test at this pace.

You need to know what rate works for you too; for most people this is somewhere between 28 and 34.

If you are huge it’s probably lower, if you are lighter and quick then the higher end is all yours. It’s about what is most efficient and natural for you, so play around with it a bit until you find your sweet spot.

Practise hitting your rate and split with your eyes closed. Look at your previous test splits to see where you were weakest and target this with your best motivational thoughts. Use the power curve display if possible – it’s great feedback that lets you know if you’re falling apart technically and keeps your mind off how far you’ve got to go.

5 – Have a plan for your head

We all know that ergo tests are the natural home of the darkest thoughts and the deepest selfdoubt. This is normal and afflicts everybody, and the key to dealing with it is to have a plan to fight back. Think about what really motivates you, what gets you excited and fired up. It could be a person you want to make really proud, the mental picture of racing past the enclosures at Henley, or the crew or individual you really want to crush. Break the test down into sections and use one of these thoughts for each section. During your preparation pieces, try to conjure up these feelings and images as realistically as possible. It’s a big help!

6 – Take control

If you’ve done your prep then you know your pacing and mental plan; you know your warm-up routine and you know the drag you want.

Arrive early to do a short warm-up a couple of hours before. I usually row 2k at steady state, with

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World record time!

In 2012, Anna set 16:56.4 over 5k – giving a stonking average split of 1:41.6 over 500m.

Think about what really motivates you, what gets you excited and fired up RACE DAY NUTRITION

BY JACQUELINE BIRTWISLE, R&R NUTRITIONIST

The night before A pasta or rice-based dish is ideal, with some (not too much) chicken, egg, fish or meat and some vegetables. Just make sure you cook it thoroughly – food poisoning is your worst case scenario with less than 24 hours before a race!

For example, you might consider spaghetti bolognese with garlic bread. Follow with bananas and custard / ice cream or plain yoghurt with a honey and granola topping.

Drink some diluted cordial or high juice – i.e; one containing carbohydrate, even more important if you struggle with the ‘bulkiness’ of the starchy carbohydrate foods.

Sit on your machine. All you have to is start and follow your plan

a few bursts at race pace, and visualise the test.

Then rest. Warm up again for 15 minutes before the test, doing some mid-pace bursts and a start or two. Do learn to set the drag so that it is consistent during your preparation and the test, and always check this before you start.

Take food and drinks you know will sit easily on your stomach. Don’t eat or drink too much before the test – you don’t need that many calories and you don’t want to be sick, but do make sure you start the day well hydrated.

Go and look at the room where the test will be, find out which machine is yours. Don’t be afraid to be fussy, if you don’t want that mirror or fan blowing on you, be firm and get rid of it! Though if you’re at the Indoor Championships you might not be able to do that. Sit on your machine. All you have to do is start, and then follow your plan. This is your territory now, in 6/7/8/9 minutes it will all be over so use those minutes to do something to be proud of.

7 – Don’t go off too hard

When the test starts, allow yourself ten strokes flat out and then start to think about gradually coming onto your mid-race pace and rhythm so that you hit it by about 250-300m. The start of an ergo test is no place for heroics. Once you’re on pace, stay consistent, relentless and stoic. Just grind it out.

You want heroics? That’s what the last 500m is for. I start counting strokes with 600m to go, I find 2 x 15 and 3 x 10 is about right, trying to ramp it up each time. More power, more rate, whatever you have, half slide is common at this stage; you’re in pain anyway so you might as well... Just remember to undo your feet before you fall off at the end!

Good luck!

Look out for a longer version of Anna’s article in January’s R&R magazine...

Race day breakfast (3-4 hours before race – if longer, see pre-race snack too.) Beans on toast. Cereal, with milk and toast. Breakfast smoothie (check out the January R&R for a recipe!)

Pre-race snack (1-2 hours before race.) Cereal bar.

Fruit yoghurt. Banana. Malt loaf or raisin bread.

Post-race drink and snacks Think fluid, carbohydrate, protein and electrolytes: a filled roll – tuna / peanut butter / chicken / egg. A banana and water. 500ml flavoured milk. A couple of cereal bars and half to one pint of milk.

8 February 2015 | British Rowing Indoor Championships | 7

How to row James Wilton, head coach at University of Worcester Rowing Club, explains the recommended British Rowing technique on the rowing machine #1

I

f you’re learning the rowing stroke the first thing to do is to keep it simple. There may be many components, but they can be broken down into a set sequence to help you focus on just one thing at a time.

#1: The catch

In the catch position you should relax and extend your arms. Maintain a neutral spine* (i.e; your spine should be in a natural and aligned position) with a tensed core, ready for the stroke and with the body pivoted over from the hips. The shins should be vertical. Now take a deep breath ready for the drive.

#2: The Drive

Exhaling through the drive, press your legs down hard and suspend your body weight through the handle. As the legs become straighter, you should ‘open’ your body. You should feel ‘light’ on the seat. Continue to push through the feet.

#3: The Finish

GB rower Frances Houghton demonstrates the correct sequence

#2

The body has now reached the finish position and the arms have been drawn through to a high position on the body – usually close to the base of the sternum. Your wrists should be flat with your elbows above the handle. Keep your spine neutral with your body supported through the core.

#4: The Recovery 1

At the beginning of the recovery you should tap the hands down a short distance – yes, even on a rowing machine – and move them away at the same speed that they were drawn in. Allow the

ABOUT THE AUTHOR James Wilton joined the University of Worcester Rowing Club in 2008 with a remit to take one of the newest clubs in the country to top flight competition. A former president and development squad coach at the University of Birmingham, James is also a Level 2 coach. More at www.worcesterunirowing.com

8 | British Rowing Indoor Championships | 8 February 2015

*W hat is a neutral spine? The neutral spine position is that mid zone where the lowest lumbar vertebra sits squarely on top of its associated lumbar intervertebral disc and the sacrum. The result is that the lumbar spine is neither in a flexed nor extended position. In this posture, we expect the spinal muscles to be at their most effective.

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#3 PHOTOS: JOHN WEST

POSTURE TIPS

BY WENDY DAVIES, CHARTERED PHYSIOTHERAPIST AND CLINICAL PILATES INSTRUCTOR

1. Sit up on the sitting bones to maximise rockover.

2. Drive through the gluteal muscles.

3. Keep the lumbar spine neutral, even when you are really tired – if you avoid slumping you will protect your back.

Look out for Wendy’s new series on pilates – coming to R&R magazine soon! hands to draw the body over, maintaining your posture. Feel your shoulders move over the natural arc created by pivoting from, and opening, the hips. Once your body is in this recovery position, keep this angle and your legs will unlock as you begin the slide. Your head should be up and you should be inhaling ready for the next stroke – one breath or two per recovery depending on the rower and the stroke rate.

#4

#5

#5: The Recovery 2

As you continue to recover, you must maintain the posture and body angle already set. The only noticeable change is the increase in leg compression. Whilst working to achieve good posture, it’s important to feel relaxed in the recovery to ensure you are ready to apply power in the next stroke.

#6

#6: Catch Preparation

On the water, the last quarter of the slide is vital and so it should be impressed upon a beginner to take time in achieving a front-stops position – the first image. As before, the change here should be only that the legs continue to compress: everything else should be held in position with relaxed control through the core. Ensure that you are breathing in so that you are ready for the drive.

Mentally too, you will need to consider the movement of the stroke that you are about to take.

JAMES’S TOP THREE TIPS 1. Work to ensure a neutral spine at all times.

2. Keep the stroke simple, keep it separated in order.

3. Relax! Be prepared to work hard once you are comfortable with the stroke, but take it easy until then.

8 February 2015 | British Rowing Indoor Championships | 9

Ergo beats FIVE FOODS FOR POWER

BY JACQUELINE BIRTWISLE, R&R NUTRITIONIST

Oily fish Training will use fat as well as carbohydrate – and oily fish (e.g; tinned or fresh salmon, mackerel) is rich in Omega-3 fatty acids, high in protein, iron, zinc and B vitamins. Have in a sandwich, with potato or pasta.

Bananas Ever popular, but don’t overlook.

Portable, high in carbohydrate, potassium, vitamin B6, magnesium.

PHOTO: IAIN WEIR

Oats

Students test themselves at Imperial College Boathouse during the University Indoor Rowing Series last month

What gets you through a 2k test?

Emma Scruby @emmascruby Daft Punk – Aerodynamic.

For the start of a 2km test. Gets the adrenaline pumping without fail! http://youtu.be/ L93-7vRfxNs Andreas Hicks @AndreasHicks Sub Focus – Rock It. Get a huge pump out of it! http://youtu.be/ BdJgwf-_HGY Zara Cottrill @zaracottrill It’s got to be @TheSaturdays – Ego. It gives me that boost you need when you’re starting to hurt in an erg to pick back up and deal with it :) http://youtu.be/93iIib5oLOw

Vanessa @sellinglives Example – Won’t Go Quietly.

Gets me into the zone for the third 500. It keeps you going until something slightly more angry comes on for the sprint to the finish! http://youtu.be/-So9lXFt5rM Ryan King @FerretLTFC Kenny Loggins – Danger Zone. I like it as you can relate the lyrics to erging and it is an aggressive, high energy song – that and I love Top Gun! http://youtu.be/siwpn14IE7E Check out GB rower Paul Bennett’s top 10 tracks for indoor rowing at https:// play.spotify.com/user/britishrowing/ playlist/40VklzBXjRbrpiVyNoaFvy Paul is profiled in January’s R&R.

Cheap, filling and versatile. High in slow-release carbs, contain protein, iron, B vitamins and have beta-glucans, which may lower cholesterol for those in need. Use to make porridge and throw in some berries and nuts for a great breakfast or pre-training snack or use to make flapjacks and fruity nut bars.

Live yoghurt Great snack source of calcium, B vitamins and protein for all ages and genders – plus the potential health benefits, when eating regularly of ‘good bacteria’ such as lactobacillus acidophilus on the immune system and bifidobacteria on our gut health. Add honey and nuts to natural varieties to boost nutritional content further.

Broccoli Eat your greens! Contains some folate and calcium plus vitamin C and other antioxidants which may help reduce cell damage and inflammation. Research is looking into broccoli slowing the progression of osteo-arthritis.

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Don’t miss out! Find out more at www.britishrowing.org/rowing-and-regatta 10 | British Rowing Indoor Championships | 8 February 2015

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