Photo credit: British Rowing
Britain’s interest in rowing, particularly in a competitive nature, really began to increase after Oxford and Cambridge Universities began their rivalry with ‘The Boat Race’ on the Thames back in 1829.
It’s a contention that continues today and is one of the most popular and well established sporting events in the British calendar.
After enjoying the race last month, (not to mention the controversy caused by that swimmer!), we wanted to find out a little more about the basics of the sport.
With such inspirational ambassadors such as Sir Steve Redgrave, we wondered why it’s taken us this long to learn.
OUTDOOR ROWING
When it comes to rowing on the water, we soon found out there is so much to take on board, and we don’t just mean literally!
Learning about the blades to the riggers, to the strokes and the shoes, and this is even before we get down to the types of rowing available; stable boats, fine boats, coastal, to name but a few.
So to help break it down and become more digestible we recommend visiting the British Rowing website. The team there offer a brilliant written and visual guide to the different elements to outdoor rowing that will help you get to grips with the sport.
For beginners we recommend starting with the stable boats. These are wider and more stable sliding-seat boats and are very popular with novices. Many clubs use them not only to practice in, but also for the ever popular Learn to Row courses.
These courses are ideal in providing you with the expert knowledge and practice you need to really get you started with rowing. They usually take place over a period of six weeks and are available at clubs across the country.
BENEFITS OF OUTDOOR ROWING
First and foremost rowing is a perfect all body workout. Using all of the body’s major muscle groups (arms, legs, back, abdomen, and buttocks) makes rowing a superb aerobic and resistance training conditioner.
It’s also a great stress buster as it provides a physical workout as well as the calming effect of tranquil outdoor waters.
Be outside and take in the fresh air. Rowing down rivers, across lakes or even tackling a great ocean - the options of where to go are endless and can offer some beautiful scenery for you to enjoy.
But what we like the most is that it is a sport for life. All ages and abilities can enjoy being out on the water either on their own or with friends, as the low impact nature means that you can enjoy it for many years to come.
INDOOR ROWING
Indoor rowing is taking off across the country too. Whether your goals are to stay in shape, develop your fitness, or even compete in tournaments, indoor rowing can help you get there.
As well as being a low-impact way to give yourself a full-body workout, indoor rowing also offers you the opportunity to hone your rowing technique and develop your drive and focus so if you want to, you are ready to take on the water.
There are also competitions, classes, and fund-raising challenges that take place in gyms, schools, and sports clubs throughout the UK making it easier than ever to get involved.
More info: www.britishrowing.org/taking-part/indoor-rowing
TOP CLASS
Watercrew is an indoor rowing class that we love (check out our Tried and Tested review here).
It is a class that takes the elements of spinning and applies them to rowing rather than cycling. The class minimalises the monotony that a lot of people dislike about indoor rowing by creating an hour long music-led class that guarantees you won’t be watching the clock.
Thanks to its unique Waterfly wheel technology (using real water) the WaterRower is low impact and non-loadbearing and mimics the gentle flowing motion experienced while on the water.
This helps to ensure the WaterRower provides a true-to-life rowing experience whilst still on dry land.
More info: www.watercoach.com
PERFECTING THE TECHNIQUE
One thing that is important for all types of rowing, whether it’s outdoor or indoor, is to focus on your technique; all your muscles are being used so you want to minimise the risk of getting injured.
Here are some of our top tips:
GOOD POSTURE – think of sitting tall all the time, concentrate on pulling your navel into your spine.
LONG ROWING ACTION – try to get full compression of the legs and full reach of the upper back and arms to a position comfortable for you. Stroke length will vary according to your flexibility and body shape and should improve over time.
SMOOTH RHYTHMICAL CONTINUOUS ROWING ACTION - aim to have a good ratio and rhythm. That is spending twice as much time going forwards up the slide on the recovery as compared to the drive back.
USE YOUR LEGS - the majority of the power comes from the legs, so ensure you are initiating the drive and pushing firmly away with your legs on each stroke.
ACCELERATE THE HANDLE INTO THE BODY - focus on having a strong pull of the handle towards the body at the end of the drive phase.
And one last top tip is to STRETCH, STRETCH AND STRETCH! Although rowing is a low impact sport, you are putting your body into all sorts of positions that it isn’t used to.
A good stretch before and after each rowing workout will make things a lot more comfortable, and reduce the risk of injury - pay particular attention to your hamstrings and hip flexors.
Still not completely convinced to take up this great sport? Leander Club rower Tina Stiller, junior world bronze medallist and Under 23 silver and bronze winner in the GB squad, gives us her top five reasons why rowing is so great.
1) IT’S SOCIABLE
Most of your time is spent in crew boats, therefore you will be out on the water with 1-8 other people. There is a great community within clubs and in the rowing world.
If you decide to be competitive or go to races to support you will get to know people from other clubs too.
2) IT’S A FULL BODY EXERCISE
You use your entire body to row so the physical benefits are great!
3) THERE IS ALWAYS SOMETHING THAT YOU CAN DO BETTER
Whether it is getting fitter or stronger or perfecting an area of technique, there is always something new to tackle and think about each time you go out. I think this is why it becomes so addictive!
4) TRAVEL THE WORLD
A lot of clubs will take annual ‘training camps’ abroad or go to races within Europe. They are usually a lot of hard work but a lot of fun too! Plus there are some stunning lakes and rivers with incredible views to enjoy on each outing.
5) THE TAN
In the summer you get a great tan from being on the water. However it does come with some unfortunate tan lines but you will eventually become proud of your permanent lycra mark!
DID YOU KNOW?
Rowing is the only sport where competitors cross the finish line backwards!
More info:
If you want to find out more about rowing visit the British Rowing website which offers great written and visual guides to learning the basics of rowing (www.britishrowing.org).
It’s also the perfect tool to find your nearest club: www.britishrowing.org/clubs/club-finder
Follow the GB rowing team on twitter @gbrowingteam and don’t miss their action at London 2012 from Saturday 28 July – Saturday 4 August, (www.london2012.com/rowing).
Spotrsister spoke to Tina Stiller courtesy of GANT. GANT sponsors the Leander Club which allows the brand to nurture young future Olympians through supporting the club’s endeavors.
Lizzie Flint, Sportsister
The Women’s Sports Magazine
