Good preparation will take you over the finish line

Tips on how to prepare for a rowing race
- Undergo basic fitness training for at least 3-4 months
- Recommended sports to start your training with include: cross-country skiing and gym work overseen by a personal trainer. Following a basic fitness training period, continue with a period of more focused preparation lasting 1-2 months. This period should include training using rowing and rowing related gym apparatus. Please also take care to vary your fitness regime to include such exercises as biking, gymnastics and running
- During the final month before the race, focus on rowing practise, not forgetting psychological training either
- Observe a healthy diet, with plenty of carbohydrates (e.g. whole grain cereals, potato). Don’t exercise while ill or under the influence of alcohol
- During training, make sure you are sufficiently hydrated. When rowing for several hours, you should drink 100-200cc of fluids every 15 minutes. The drink should also contain salt approx. 1-2 grams/litre and the sugar content should be under 5%. Consuming too much sugar during exercise leads to a lower level of performance
- Remember to wear a safety vest when practising in the water without supervision
- Protect your hands from abrasion with tight-fitting gloves, e.g. biking gloves
- Abrasion from sitting in a boat can be prevented with grease and correct pants
- Other clothing should be worn according to the weather conditions: in a sunny weather, remember to wear a sun hat and in windy weather, a wind-proof jacket and other clothing that keep your back muscles warm

These tips are taken from Ilmari Kenola: Puuveneen Soutuopas (Guide for rowing a wooden rowing boat), published by Suomen Soutuliitto (Finnish Rowing Association), 1994. This book features more detailed information on topics such as boating, race readiness and rowing techniques.

More information on how to equip a boat can be obtained from the Rowing Office.