The time has come!
Are you ready to row 5km? I’m hoping so!
These last 8 weeks, you have been true Dark Horses following a progressive plan (which seems like a lifetime ago right now), and you are now ready to sit down, strap in and get ready to see if all that hard work has paid off.
I’ve got a good feeling about this.
I love this part of the training plan, as you should feel good, have endless amounts of energy and, most importantly, be able to see the light at the end of the tunnel. Okay, the endless energy may be slightly overstated, but let’s be honest; you are all crushing it if you have got this far.
Let’s take a look at what’s in store for the final two weeks of training.
Once again, you have dedicated workouts each week, so take your time to digest each one before you hop on your machine.
How are you feeling? I don’t doubt most of you are already loving/hating me and questioning why you committed to rowing a 5km in the first place.
Well, I’m here to tell you – IT’S OKAY!! You are allowed to question things and falter every now and again, especially if this is the first time you have rowed for longer than 5:00 minutes, 2:00 minutes or even 10 seconds!
Your goal this week is to be as consistent with the SPMs as you possibly can. If you are feeling good, then you are welcome to aim for the higher end of the spectrum.
If you’re a little tired, then dial it back a little but try not to miss the workout altogether.
A quick note with this week’s workouts.
You will see a different layout for this workout; you will see ‘rounds’. That simply means do everything you see as written and then go back to the beginning and repeat for as many rounds as written.
Couch to 5km is a challenge, and if you’ve ever wondered if it’s something you are capable of, then Dark Horse has you covered!
We’ve often been asked if you really need a dedicated training plan to achieve goals on the rowing machine, and the short answer is no.
However, we all know that having something that gives you structure and accountability is going to help you on your journey and being a Dark Horse means you are going to want to succeed where others don’t (we know you, don’t worry)
In this series of blogs, we will give you everything you need, from weekly workouts to hints and tips on technique and training aids that will get you from watching rowing on the couch to rowing your first 5km.
Sounds too good to be true?
Rowing is rewarding and a great form of exercise. Even if you can’t get on the water, just getting on the indoor rower will help you stay fit, feel better and maybe even look better (except for those calloused hands!)
Everybody loves a part 2, right?
Good! Because this time, I’m flipping the script with more things not to do BEFORE your workout in preparation for an all-out war against yourself.
Oh, and if you missed part 1, here’s a link to the first 6 things you should look to avoid AFTER your workout https://darkhorserowing.com/six-things-not-to-do-after-a-workout/
Back in the day, cyclists would add a thin layer of leather to the inside of their shorts – hence a chamois, that a layer of cream would have to be added to make it pliable.
Fun fact, 1930’s Tour de France cyclists believed a steak was the solution to this issue and would put a piece of meat in their cycling shorts to stop chafing – I mean why not!?!
Honestly, the whole coffee thing kind of passed me by, and despite hearing that it might help me perform on race day and that it might even increase my life expectancy, it really had no place in my life.
Doing the workout is the only thing that matters, right?
Well, as much as I would love to tell you that was the case, I’m going to tell you why doing that workout is only half the story.
Oh, and yes, these all come from personal experience, so I’m sitting here smugly as I tell you the top 6 things you should avoid post-workout.
Huge legs and sculpted abs, this is a look many of us try to emulate.
The arms of Oli Zeidler, or the abs of Dark Horses’ own Shane Farmer, can be pretty awe-inspiring for anyone, not just in the rowing world, but how easy is it to get into that shape, and is it something we should even try to achieve?
Because Air is Overrated! For sprinters, a race can be over in a flash, so quick that it sometimes is counterproductive to take a breath. Yes, that’s right, that one thing indoor rowers of all ages can’t get enough of, consider doing it less. The next best strategy for sprinters could be avoid breathing, or … Read more