If you do not have the luxury of living in an area where year-round outdoor training is an option, or you just hate training in the cold or snow, look beyond the normal treadmill and trainer routines to help you maintain your fitness. An important aspect of your offseason training is variety, and by including alternatives to your winter training, you can avoid the boredom often associated with training indoors. Some indoor options are: deep-water running (also known as aqua-jogging), elliptical trainers, stair-climbers, and rowing ergometers. For those athletes who are fortunate enough to have warm-weather options during the off-season, these indoor alternatives also can and should be incorporated into your winter training plan, as well as throughout your entire season.

ROWING ERGOMETERS
Another option for an indoor, low-impact, total-body workout is the rowing ergometer. This indoor workout not only provides a great cardiovascular session but also is a great strength workout. Indoor rowing works the muscles of the legs, back, abdomen, arms, and shoulders and will help to increase the flexibility of the legs, shoulders, and back. Studies show that rowing burns more calories than cycling at the same perceived level of exertion since more muscle groups are involved.

There are several types of rowers on the market and they include those that are powered by piston, air, water, or magnetic resistance. One of the most popular rowing ergometers found in gyms, health clubs, and homes is the Concept2 rowing machine (shown here, Photo 8.3), which utilizes air resistance and provides a quiet, fluid workout.

Five Basic Steps of the Rowing Stroke
The Catch: Your arms should be straight with no bend at the elbows, wrists are flat, your fingers should loosely grip the handle(s), shins are upright, chest is pressed against the thighs, back straight, head is up, and your eyes should be looking ahead.
The Leg Drive: Begin the leg drive by pressing down on your legs while keeping your arms straight and back strong.
The Body Swing: Once the leg drive is finished, gradually bend your arms and swing back with your upper body.
The Finish: The arms have fully taken over from the leg drive and you should pull your elbows back past your body and bring your hands all the way into your lower chest/upper abdomen. Squeezing your shoulder blades together at the finish can help you maintain good form for a long finish.
Recovery: The recovery follows the first four steps in reverse-first straighten your arms, then lean your upper body forward at the hips following your arms; next bend your legs as you slide forward on the seat. These motions should be completed in one fluid movement and at a controlled speed.

ROWING TIPS
• Before you start your workout: Read the instructions!
• Become familiar with the different programs and settings of the model rower that you are using. Some units will have a computerized readout that will tell you your strokes per minute (SPM), time, distance, and calories burned and provide you with pre-built workouts.
• Note your (SPM) of different exertions. About 20-22 SPM is a good starting point.
• Adjust the tension of the flywheel or other mode of resistance before you start.
• Make sure that you work on proper technique to get the most out of your workout and prevent injury.

SAMPLE WORKOUTS FOR INDOOR ROWING

WORKOUT 1: Time Trial Session
Warm-up
Approximately 10 minutes, slowly building your effort and SPM
Main Set
2,500-meter time trial
Cool-down
10 minutes of easy rowing

WORKOUT 2: Pyramid Session
Warm-up
Approximately 10 minutes, slowly building your effort and strokes per minute (SPM)
Main Set
• 1 minute hard, 1 minute easy
• 2 minutes hard, 1-2 minutes easy
• 3 minutes hard, 2-3 minutes easy
• 6 minutes hard, 3-4 minutes easy
• 2 minutes hard, 2-3 minutes easy
• 1 minute hard
Cool-down
10 minutes of easy rowing
Workout Total: 55-58 minutes

WORKOUT 3: Speed Work Session
Warm-up
Approximately 10 minutes, slowly building your effort and SPM
Main Set
• Row 10 strokes as fast and hard as you can every 2 minutes.
• Start with 10 minutes and build to 20 minutes of this pattern.
Cool-down
10 minutes of easy rowing

WORKOUT 4: Interval Session
Warm-up
Approximately 10 minutes, slowly building your effort and SPM
Main Set
1,000 meters_ 3 at moderate effort
4 minutes easy rowing in between each set
Cool-down
10 minutes of easy rowing

WORKOUT 5: Base Building Session
Warm-up
Approximately 10 minutes, slowly building your effort and SPM
Main Set
3,000 meters at a steady aerobic pace
Repeat one to two times as your endurance increases.
Cool-down
10 minutes of easy rowing

Not only are these indoor training options a good choice during your base periods, they also can be integrated into your yearly training plan. These activities are also great alternatives as recovery workouts throughout the season. You can head to the pool or gym after a hard session on the track or bike for an easy recovery session with one of these low-impact options. For athletes with a high propensity for injury, these low-stress modes of exercise will reduce the chance of incurring the all-too-common overuse injuries. For each of these options, you can mimic your land-based aerobic workout during all phases of your training without the added stress. Remember that with any new workout there may be a period of muscle soreness; therefore, introduce alternative forms of training gradually into your training program.

R E F E R E N C E S

Burke, Edmund R. Off-Season Training for Cyclists. Boulder, CO: VeloPress, 1997.

Concept 2."Rowing Technique." www.concept2.com

"Deep-Water Running: When Your Training Should Land You in Deep Water." http://www.pponline.co.uk/encyc/0601.htmMercer, John.

"Biomechanical Comparison of Deep Water and Treadmill Running." http://www.unlv.edu/faculty/jmercer/dwr/dwr.html

USA Cycling Coaching Staff. USA Cycling Sport Coach Manual.Colorado Springs, CO: USA Cycling, Inc., 1999.