The following is reprinted from Row As One's Newsletter, Reach.

Training Tips
Winter is the time to build the foundation on which your spring/performance will be based. (You have been training and racing at a high intensity during the summer, I recommend you take a little time off to refresh your body and spirit before digging in to your winter and fall training.)

Let's begin with some definitions first:

Aerobic work... work done at a level of intensity low enough to maintain an adequate level of oxygen for the body to continue supplying fuel to the muscles. Should be longer than 20 minutes.

Anaerobic work... work done at extreme intensity so the body cannot supply the muscles with any additional fuel. True anaerobic work can only be maintained for about 30 seconds.

Steady-state... work done at a constant level of exertion. Heart rate is about 60-75% of maximum (that you can carry on a conversation without too much wheezing and blowing).

Rowing is a combination of aerobic work and anaerobic work. For these two types of work your muscles derive fuel from different energy systems, therefore it is important to train both energy systems. Physiologically your body acquires aerobic conditioning much more slowly than it does anaerobic conditioning. There are all sorts of changes that take place in your body when you train aerobically including increased capillarization, improved cardiac and respiratory function and muscular adaptations (to name a few). All of these improvements take time to manifest themselves, so it is vital that you put the time in now to get the best aerobic base you can before you need to switch to shorter, more intense anaerobic work.

What do you do for training in the winter? Lots of long, steady-work.

My recommendation is:

	3-5 steady-state workouts per week (least 30 minutes each)
	2-3 weight workouts per week

For weights, do:

	2-3 sets of 8 -12 repetitions of bench press, leg press, bench pull, leg extension, lat pull, leg curl
	1-3 sets of 30-100 abdominals and 2-3 sets of 10-30 back extensions

But let's face it, not everyone has access to ergs and boats all the time and even if we did, who wants to only erg or row? For a change of scene run, bike, stair master, roller blade, swim, or whatever moves you, as long as the duration is 30+ minutes at reasonable conversational pace.

The idea for fall training is to be slow and steady. Spring/races will seem a long way off when those leaves start to drop, but understand that the work you do now will pay off big time for you when you are seat-racing or driving for that finish line, and will maximize your enjoyment and exhilaration even if you never race.