Regattas are a tough thing to deal with if you're not properly prepared. You will get easily worn out by the half way point, or maybe even exhausted immediately after the start. In order to win a regatta, you must formulate a plan of action, and you must train properly and be dedicated. The training process can be grueling, but it's well worth it in the end when you have won. There are three great things to remember when training for a regatta, and if you follow these steps, you will do very well in each and every race.
Run hills. If you run hills then you will strengthen your explosive muscle, which is extremely important for the start of the race. This will also increase your sprinting stamina, which is also a huge factor in the start of the race. Hills are one of the hardest workouts you can do, but if you do not do them correctly, you will not benefit from them. You must sprint up the hill as fast as you can, and slowly walk down. You should do at least ten hill sprint a day up a steep hill to build up your endurance before the race.
Practice your sprints. Your sprints are very important in the race. You will be sprinting for about half of the race if you are properly trained (first 500 meters and last 500 meters). If you do not practice your sprints, however, you can easily lose the race when you bring up the pace. Work on slide control and try not to slam yourself forward, as this will cause the boat to stop in the water, and make it harder for you to go faster. If you perfect your sprints you can gain a huge advantage over opposing teams.
Do thirty minute erg pieces every day. Yes, this is annoying and uncomfortable, but this is the best place to get stronger and instantly see results. If you row on the erg for thirty minutes a day you will see a huge improvement over your energy levels during the race, and will most likely be a lot quicker. This will also help you improve your technique and see where you are trying too hard.
Follow these three basic principles when training for a regatta and you will be fully covered. Remember, the workout is only as hard as you make it, so push yourself every day.
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