Marlene Royle and Rebecca Caroe discuss how to fit training into a busy schedule; Steering coxless boats and 1k race plans.

How to fit working out into your work day Inspired by Concept2 article https://www.concept2.com/news/how-to-fit-working-out-your-workday?

Just move- walking, taking the stairs, standing meetings, meetings on the bikeErg Schedule it- Put a class or your sacred workout time on your calendar Replace coffee with meters- Catch up with friends in the gym instead of the coffee break room Find a Community- Cross fit or a sculling group can give you a great group of people to workout with Get outdoors-Go for a run or bike during lunch time Motivate- Mid-day or lunch time workouts can refresh you mid-way through the workday or help relieve a little stress Pack a lunch- Save that time for working out Shower later- Workout in the gym just before you go home and end your workday on a high note Be efficient- Rowing or skiing use all major muscles groups get it all in! If travelling for work- WALK the airport, Carry your bags don't roll them, Do squats or glute crunches while waiting Steering how to set up your boat Get the shoe straight Check equal movement both ways Check the wire isn't too tight or too loose Set your right shoe heel on the knob between the shoes on the footstretcher Agree your calls - for gentle and hard steering Train side by side for steering practice Race pieces Starts Games like “Indian sprints” for steering and passing Leapfrogging 1k race plans By quarters By focus of 2-3 technical points to row well when the going gets tough By meters Be ready to be flexible during the race

Buy the Faster Masters 1k Race training program comprising 3 months of daily workouts leading to a 1k race. https://www.rowperfect.co.uk/shop/1k-racing-3-month-training-programme/

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