You’ll need to get out & do another 3 base load sessions, i.e. nothing hard yet, however nothing too easy either. The focus should turn to your technique. While you’re doing your base miles it’s always good to remind yourself of the basics.

1. Posture: Sit up straight, pull your belly button forward.
2. Hand Position. As your top hand drives forward, keep it in front of your face (don’t drop it or let it run across the boat too far)
3. Rotation. Gain your stroke length through rotation of the shoulders, not through leaning forward or rocking backwards.

Session 1. 15 minute warm up at chatting pace. 15 minutes moderate pace, however slow your rating down (lots), and concentrate on pulling your belly button forward in time with your catch & drive of each stroke. 15 minutes ‘normal’ rating, then back to 15 minutes of pulling your belly button forward.
Note that it’s easier to keep your hands in the right position if your posture is right, while it’s very easy to drop your hands if you slouch in the boat. I’m sure that there is a law of diminishing returns that applies here!

Session 2. 15 minute warm up at chatting pace. Then 3 x 15 minute blocks, where blocks 1 & 3 are firmer (slightly) than block 2. Concentrate on keeping your top hand high (in front of your face) through the drive. Don’t drop it at the end of the stroke.

Session 3. 15 minute warm up at chatting pace. Then 3 x 15 minute blocks, where blocks 1 & 3 are firmer (slightly) than block 2. If this sounds familiar; then you’re right... but remember that this is base work & after a while it all looks pretty much the same! During blocks 1 & 3 slow your rating down (lots) and concentrate on rotation of your shoulders in order to get your full stroke. If you do this properly you should notice that it gets hard pretty quick.

This is the feeling that you need to get from base / rotation training. Do the basics & feel the effects. Later on in the program is when you try and do all of the key elements together, and then add force to the blade. That’s when you start moving your boat & you feel like you’re getting some return for your effort (and it gets more fun).

Cheers, WP.