The MyNextRow library
Learn indoor rowing.
A practical, research-aware agenda for setting up your rower, moving well, training with purpose, and staying in the sport for the long run.
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Fueling a Long Indoor Rowing Session
What actually limits a two-hour erg piece, how much carbohydrate and fluid to take in, when the session outruns your glycogen, and where fuelling stops being a coaching decision.
Hydration for Indoor Rowing: A Plan You Test, Not a Rule You Follow
What the hydration evidence actually supports for the indoor rower: when thirst is a sufficient guide, when it is not, the one number worth measuring, and why the room matters more than the weather.
Losing Weight Without Wrecking Your Rowing
Weight loss while rowing indoors is an energy-balance question, not a training one: what happens to your sessions before the scale moves, and where a coach's job ends.
Recovery Meals After Hard Intervals: What to Eat and When
What the evidence actually says about the post-session recovery meal: which parts of the thirty-minute window survive scrutiny, which parts do not, and what to eat when the next session is tomorrow.
Rest Days Are Training Days Too: A Guide for Club Rowers
Why the rest day is the hardest session to keep, what a heavy week actually feels like in the legs, and how to tell a day off from a light row.
Sleep and Indoor Rowing: What the Evidence Actually Says
How short and poor sleep affect exercise performance and your recovery, why you cannot feel your own sleep debt, and what to change tonight without wrecking tomorrow's session.
Soreness After a New Rowing Block: What to Do About It
Why the first week of a new rowing block leaves you stiff and sore, what actually helps the soreness settle, and the signs that mean it is not soreness at all.
Supplements and Indoor Rowing: A Sceptical Guide
What the supplement evidence actually supports for indoor rowers, where the real risk sits, and how to read a label before you pay for a tub.
Training in Heat and Humidity on the Rowing Machine
What heat and humidity do to an erg session: why a still, warm room costs more than the thermometer shows, and how airflow, hydration, acclimation and pacing keep a hot-day piece a session.
What to Eat Before a Row: A Practical Guide for Indoor Sessions
How much to eat before a session, how far ahead to eat it, what to carry to the boat, and which of the usual pre-session rules the evidence actually supports.