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Maximize your Recovery: how to Plan your Recovery for Rowing Training

1. November 2024

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BY Flavio Holstein

Rowing training is one of the best ways to train the entire body while simultaneously increasing endurance and strength. However, just as important as the actual training is the recovery. Without sufficient recovery phases, the body cannot find the necessary regeneration to adapt and improve. In this article, you will learn how to optimally plan your recovery, why it is so important, and how to specifically integrate recovery phases into your training plan.

Why is Recovery Important in Rowing Training?

Every training session subjects the body to stress that requires adaptations. During intense sessions, muscles and the cardiovascular system are challenged, micro-injuries occur in the musculature, and the body enters a state of increased stress. Recovery is the phase in which the body makes these adaptations: muscles are repaired and strengthened, energy reserves (glycogen stores) are replenished, and the cardiovascular system adapts to the increased demands. Without this recovery, overtraining can occur, which not only hinders progress but also increases the risk of injury.

Recovery and Training Intensity – Suitable for Everyone

The rowing machine is particularly versatile and offers you the opportunity to use it almost daily. You can use it for active recovery or for intense training sessions that push your performance limits. Some athletes use it to train 5-6 days a week, while others only use the rowing machine twice a week for 20 minutes each. Even with this moderate use, noticeable everyday successes can be achieved, such as improved fitness and a strengthened cardiovascular system. Especially when training with only two sessions per week, recovery days are important to avoid overstraining the body. These breaks can be actively designed with light movement or stretching to support recovery.

The Most Important Elements of Recovery

Zwei Schlafmasken auf blauem Hintergrund mit kleinen Sternen.

Sleep: Sleep is the basis of recovery. During sleep, many important repair processes take place that are crucial for muscle regeneration and the nervous system. Especially during deep sleep phases, growth hormones are released, which promote recovery. Aim for 7-9 hours of sleep per night to optimally support your body.

Gestapelte Steine am Ufer eines ruhigen Gewässers, symbolisch für Balance und Entspannung.

Active Recovery: Even if it sounds contradictory at first glance, exercise can contribute to recovery – but in the form of active recovery. This involves light physical activity that promotes blood circulation without heavily stressing the body. In rowing training, this could be, for example, a short, low-intensity session on the rowing machine. This helps your body to break down metabolic products like lactate more quickly, which reduces muscle soreness and accelerates recovery.

Das Bild zeigt das AUGLETICS Rudergerät in einem geschmackvoll eingerichteten Wohnzimmer. Im Hintergrund sind ein Bücherregal, eine Pflanze und ein großes Fenster zu sehen. Die innovative Konsole bietet eine klare Anzeige und macht das Training zu einem Erlebnis

Nutrition: A balanced diet is crucial to support recovery. After training, it is important to consume carbohydrates to replenish glycogen stores and proteins to promote muscle building. Especially after intense rowing sessions, your muscles benefit from a protein shake or a protein-rich meal.

Glasflasche mit Wasser, Zitronen-, Gurken- und Thymianstücken, daneben frische Zutaten auf einem Schneidebrett

Hydration: Sufficient fluid intake is crucial to support recovery. Water helps transport metabolic products out of the muscles and maintain electrolyte balance. Especially after training, drink enough to replenish fluids lost through sweating.

Alcohol and Recovery – What You Should Know

Of course, it is up to each individual when and how much alcohol they wish to drink. However, from a sports science perspective, alcohol is not exactly the best friend of recovery – and for several reasons:

  • Dehydration: Alcohol acts as a diuretic, promoting fluid loss. This is particularly unfavorable after training, as your body then especially relies on sufficient hydration to optimally supply nutrients to the muscles. Dehydration can promote muscle cramps and slow down recovery.
  • Impaired Sleep: While alcohol may help you fall asleep faster, it disrupts the important deep sleep phases that are crucial for complete recovery. Restorative REM sleep is suppressed, which can lead to you feeling less rested the next day. However, restorative sleep is crucial for recharging energy and regenerating muscles.
  • More Difficult Muscle Building: After an intense workout, the body is particularly receptive to protein intake, which supports muscle building. Alcohol can impair muscle protein synthesis, which is the process by which muscles are repaired and strengthened. This means that your hard training efforts are less effective if alcohol is consumed immediately afterward.
Occasional alcohol consumption can, of course, be part of a relaxed lifestyle, but especially during intense training phases, it is worthwhile to reconsider the amount and give the body the best chance for recovery.

How to Plan Your Recovery Days

The key to an effective training plan lies in the balance between exertion and recovery. A common mistake many athletes make is neglecting their recovery days and training too often. Here are some guidelines to help you plan your rest periods effectively:

  • Schedule Fixed Recovery Days: No matter how motivated you are – your body needs regular breaks. Plan at least one to two full recovery days per week during which you do not engage in intense physical activity. On these days, you can focus on other aspects of recovery, such as stretching or relaxing walks.
  • Recovery Phases After Intense Training Sessions: After particularly intense training sessions, such as interval training in the anaerobic threshold range, you should plan at least 48 hours for recovery. This gives your body the time it needs to fully regenerate and prepare for the next exertion. You can find more on this topic in our article “Anaerobic Threshold and How to Improve It in Rowing Training”.
  • Alternate Between Intense and Moderate Sessions: A good training plan combines more intense sessions with lighter training days. For example, you can do a demanding session one day and a light rowing session for active recovery the next day. This keeps your body moving without being overly stressed.

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Conclusion: Recovery is the Key to Long-Term Success

Recovery is not a sign of weakness, but an essential component of any training plan – especially in intense rowing training. Through conscious planning of recovery phases and the integration of active recovery, you can optimally support your body in adapting to the stresses. Whether you want to improve your endurance or specifically build muscles on the rowing machine – the right balance between training and recovery ensures that you enjoy the sport long-term and avoid injuries.

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel.

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