May 2021 Race Training

Kelly Johnson

Hydrow’s Racing series allows members to compete with the community for a set duration every month. Racing a specific duration is exciting, and we created a series of workouts for the month of May to help you get the most out of your participation in the racing series.

Who should try racing prep workouts?

Are you chasing a personal record (PR) in your rowing workouts? Are you trying to tap into new mindsets and workouts to help find your next level of fitness? Do you love to push yourself and find new limits? If you answered yes to any of those questions, we have created a collection of workouts just for you! This month’s race is a 15-minute all-out Drive with Sera Moon, where she climbs with you in rhythms building from 26 strokes per minute up to 30. 

Why are race prep workouts important?

You don’t have to be a competitive athlete to want to be inspired to push yourself to train better and find effective ways to find new limits. During any sort of intense physical event such as a race, your body is pushed close to its limits both physically and mentally -- that’s part of the fun! 

Plus, have you ever tried to run a 5k or 10k without running for several weeks? Training is always recommended before a race -- and the same thing applies to rowing.  

What are the race prep workouts in May?

In this month’s race piece, Sera Moon guides you through a 15-minute climb-style all-out Drive workout. Because it’s a mid-level duration, it means your body will be relying on a mix of endurance and power energy during the race. When the race is re-released every Monday of the month, you get a new opportunity to test yourself, improve on your last performance, and track your progress as the month progresses. 

This month’s racing prep workouts will be released on three sequential Wednesdays: May 5th: 20-minute Drive with Michelle, “Race Prep: Strength” May 12th: 20-minute Sweat with Mac, “Race Prep: Power” May 19th: 30-minute Drive with James, “Race Prep: Endurance”

Each of these workouts is designed to push you hard. In your workout with Michelle you’ll build strength with 2-and-a-half-minute intervals at low rhythms, and enough rest to feel ready to crush each interval. With Mac you’ll build power in 1-and-a-half-minute intervals with short rests, leaving you exhilarated and drenched in sweat. Finally, you’ll build endurance with James with 5-minute intervals at your race pace with long rests, leaving you ready to mentally and physically tackle your next race. 

If you really want to find new ways to hit lower splits and build the endurance needed to hit new PRs, you’ll want to design a workout schedule that sets you up for success.

When should I do race prep workouts?

There are endless ways to structure your training schedule. Even if you are just casually trying out a race, it is a good idea to do a prep workout a few days before the actual race.

Here’s a sample week that will help you mentally and physically prepare for a 15-minute PR: - Monday: 10-minute technique Warm-up row, 20-minute Sweat row, 5-minute Cool Down row - Wednesday: 10-minute Warm-up row, Race prep workout, 10-minute mobility On the Mat - Friday: 5-minute technique Warm-up row, 30-minute Breathe row, 10-minute yoga On the Mat - Sunday: 10-minute Warm-up row, 15-minute race workout, 10-minute mobility On the Mat

The bottom line is that the racing workouts that are released this month will give you a fun new way to test your limits, discover new training opportunities, and learn more about each Athlete’s past racing experience.

We can’t wait to see you on the water!