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Making the most of recovery: How to plan your recovery during rowing training

1 November 2024

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FROM Flavio Holstein

Rowing training is one of the best ways to train the entire body and increase endurance and strength at the same time. But just as important as the actual training is the Recreation. Without sufficient recovery phases, the body cannot find the regeneration it needs to adapt and improve. In this article, you will find out how to optimise your recovery planning, why it is so important and how to integrate recovery phases into your training plan.

Why is recovery important in rowing training?

Every workout puts the body under a strain that requires adaptation. During intensive sessions, muscles and the cardiovascular system are challenged, micro-injuries occur in the muscles and the body enters a state of increased stress. Recreation is the phase in which the body makes these adjustments: Muscles are repaired and strengthened, energy reserves (glycogen stores) are replenished and the cardiovascular system adapts to the increased demands. Without this recovery, it can lead to Overtraining which not only slows down 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 every day. You can use it for active recovery or for intensive training sessions that push your performance limits. Some athletes use it to train 5-6 days a week, while others only train 2 times a week for 20 minutes each get on the rowing machine. Even with this moderate use, noticeable results can be achieved in everyday life, such as improved fitness and a strengthened cardiovascular system. Especially when training with only two units per week, the Recreation days important so as not to overstrain the body. These breaks can be actively organised with light exercise or stretching to aid recovery.

The most important elements of recovery

Two sleep masks on a blue background with small stars.

SleepSleep is the basis of recovery. During sleep, many important repair processes take place that are crucial for muscle regeneration and the nervous system. Growth hormones are released during the deep sleep phases in particular, which promote recovery. Make sure you get 7-9 hours of sleep per night to give your body the best possible support.

 

Stacked stones on the banks of a calm body of water, symbolising balance and relaxation.

Active recreation: Even if it sounds contradictory at first glance, exercise can contribute to recovery - but in the form of active recovery. This is light physical activity that promotes blood circulation without putting too much strain on the body. In rowing training, for example, this could be a short, low-intensity session on the rowing machine. This helps your body to break down metabolic products such as lactate more quickly, which reduces muscle soreness and speeds up recovery.

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NutritionA 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 will benefit from a protein shake or a protein-rich meal.

 

Glass bottle with water, pieces of lemon, cucumber and thyme, fresh ingredients on a chopping board next to it

HydrationSufficient fluids are crucial to support recovery. Water helps to remove metabolic products from the muscles and keep the electrolyte balance in equilibrium. Drink enough, especially after training, to replenish the fluids lost through sweating.

 

Alcohol and recovery - what you should know

Of course, it's up to you to decide when and how much alcohol you want to drink. However, from a training science perspective, alcohol is not exactly the best friend of the Recreation - and for various reasons:

  • DehydrationAlcohol acts as a diuretic, which promotes fluid loss. This is particularly unfavourable after training, as your body is then particularly dependent on sufficient hydration in order to optimally supply your muscles with nutrients. Dehydration can favour muscle cramps and slow down recovery.
  • Impaired sleepAlcohol may help you fall asleep faster, but it disrupts the important deep sleep phases that are crucial for a full recovery. Restorative REM sleep is suppressed, which can leave you less rested the next day. However, restful sleep is crucial for recharging your batteries and regenerating your muscles.
  • More difficult muscle building: After an intensive workout, the body is particularly receptive to the intake of proteins that support muscle building. Alcohol can Muscle protein synthesis the process by which muscles are repaired and strengthened. This means that your hard training efforts will be less effective if alcohol is consumed immediately afterwards.
Occasional alcohol consumption can of course be part of a relaxed lifestyle, but especially during intensive training phases it is worth reconsidering the amount and giving your body the best chance to recover.

How to plan your recovery days

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

  • Plan fixed recovery daysNo matter how motivated you are, your body needs regular breaks. Plan at least one or two full recovery days per week on which you don't do any intensive sporting activity. On these days, you can focus on other aspects of recovery, such as stretching or relaxing walks.
  • Recovery phases after intensive training sessions: After particularly intensive training sessions, such as interval training in the anaerobic threshold range, you should allow at least 48 hours for recovery. This gives your body the time it needs to fully regenerate and prepare for the next exercise. You can find out more about this topic in our article "Anaerobic threshold and how to improve it in rowing training".
  • Alternate between intensive and moderate unitsA good training plan combines more intensive sessions with relaxed training days. For example, you can do a challenging session on one day and then have a relaxed rowing session the next day for active recovery. This keeps your body moving without putting too much strain on it.

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Conclusion: recovery is the key to long-term success

Recovery is not a sign of weakness, but an essential part of any training plan - especially during intensive rowing training. By consciously planning your recovery phases and integrating active recovery, you can optimally support your body to adapt to the strain. Regardless of whether you want to improve your endurance on the rowing machine or specifically build muscle - the right balance between training and recovery ensures that you enjoy the sport in the long term and avoid injuries. 

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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