Embarking on an ocean rowing journey is not just a test of endurance but a profound dialogue between body and sea. As someone who’s navigated the rigorous demands of professional cycling and encountered my fair share of physical hurdles, including an AC joint issue and SIJ weakness compounded by a lordotic spinal curve, I’ve learned the invaluable role of targeted gym training. Preparing for my solo Atlantic crossing, I’ve had to prioritise not just muscle strength but the resilience of joints and tendons. Here’s a glimpse into my gym training regime, designed to fortify my body against the relentless ocean.
The Foundation: Understanding the demands – Ocean rowing presents unique challenges, requiring a well-rounded approach to fitness. The constant rowing motion demands not only muscular endurance but also joint stability and mobility. With my history of an AC joint injury and SIJ weakness, I’ve tailored my gym training to address these vulnerabilities, focusing on creating a balanced, strong, and flexible body capable of withstanding the repetitive strain of rowing.
Core principles of my training regime
Resistance band workout – A cornerstone of my training, resistance bands have been instrumental in improving joint stability and muscular endurance. These exercises allow for controlled movements that target specific muscle groups and support structures around my AC joint and SI joint, promoting strength without undue stress.
Mobility drills – Mobility is as crucial as strength when facing the unyielding waves. I dedicate time to dynamic stretching and mobility exercises that enhance my range of motion, particularly around the spine and shoulders. These exercises help correct imbalances caused by my lordotic curve, ensuring I can maintain optimal rowing form.
Strength and conditioning – My regimen includes a balanced mix of compound and isolation exercises. Focusing on core stability, leg strength, and shoulder endurance, I incorporate exercises like squats, deadlifts (with careful attention to form), planks, and shoulder presses. These workouts are designed to build the muscular foundation required for effective and efficient rowing strokes.
Functional training – Mimicking the rowing motion in the gym helps prepare my body for the specific demands of ocean rowing. Using rowing machines with adjusted resistance levels, I work on endurance. Additionally, I perform exercises that simulate the rowing action, such as cable machine rows, to ensure my technique is both powerful and sustainable.
Prehabilitation and rehabilitation – Recognising my vulnerabilities, I integrate prehab and rehab exercises into my daily routine. Focusing on strengthening the muscles around my AC joint and improving the stability of my SI joint are paramount. These exercises, often involving light weights or resistance bands, are targeted to support my injury-prone areas, preventing potential setbacks.
The mental game – Beyond physical preparation, mental resilience is a silent cornerstone of my training. The gym becomes a place not just of physical but also mental fortification, where I learn to push through discomfort, set and achieve incremental goals, and visualise my success against the Atlantic’s vastness.
Conclusion: The journey from gym to Ocean
As I count down to the Ocean Survivoar Challenge 2025, my gym training is more than just a routine; it’s the bedrock of my preparation. Addressing my physical imbalances and building a body capable of withstanding the ocean’s caprices is a journey in itself. To fellow adventurers and aspiring ocean rowers, remember: the strength to conquer the waves begins with the strength forged in the quiet determination of your training ground. Through sharing this part of my journey, I hope to inspire not just resilience and determination but also a mindful approach to training that honours our bodies’ unique stories and challenges. The ocean awaits, and so does our potential to meet it head-on.
