For crews in Cornwall and along the UK’s coastal rowing clubs, a long-distance gig race is a test of patience as much as power. Six rowers and a coxswain, often in exposed water, with tides, chop and shifting wind. The crews that finish strongly are rarely the ones who went hardest at the start. They are the ones who built their stamina gradually, session by session, over months. If you have a 10-mile or multi-leg event on the horizon, here is how to prepare your body and your crew.

Why stamina wins over long distances

A gig weighs around 200–250 kg, and every stroke moves that mass through water. Over 30 minutes or more, your sustainable power matters far more than your peak power. You cannot row at sprint pace for an hour. You can, however, train your aerobic system to deliver a steady, repeatable effort whilst your technique holds together. That is stamina: the ability to keep rowing well when your arms ache, your back tires and the next mark seems a long way off. Forget heroic one-off sessions. Consistency is what carries you through.

Build a steady aerobic base first

Before you add intensity, spend four to six weeks building easy volume. Aim for two or three rows a week at a conversational pace. You should be able to speak in short sentences between strokes. Keep the rating low—around 18 to 22 strokes per minute—and focus on length, connection and timing. On the water, that might mean 40 to 60 minutes of continuous rowing, or 8 to 12 km depending on conditions. If the sea is too rough, use a rowing machine or erg, but keep the same steady effort. This base phase teaches your muscles to use oxygen efficiently and strengthens tendons and joints for the harder work ahead.

Interval sessions for race-specific stamina

Once you have a base, add one or two interval sessions each week. These mimic the surges and sustained efforts of a coastal race. Good options include:

• 6 x 3 minutes at a hard but controlled pace, with 2 minutes easy rowing between. Aim for a rating of 24–28.
• 4 x 6 minutes at slightly below race pace, with 3 minutes recovery. This builds your ability to hold form under fatigue.
• Pyramid: 1–2–3–4–3–2–1 minutes hard, with equal easy rowing. Great for changing gears around headlands or turns.

Keep the quality high. If your stroke length shortens dramatically or your timing breaks down, stop the interval. It is better to do four good repetitions than six sloppy ones. Always warm up for at least 10 minutes and cool down properly.

The long row: time on the water

Long-distance stamina comes from long rows. Once a week, if possible, go for a continuous row that lasts 90 minutes to two hours. This need not be flat out. In fact, it should be steady—think 60–70% of your maximum effort. Use these rows to practise drinking water, taking on a snack, and rowing through choppy conditions. If your event involves turning marks, include some practice turns. If it is a straight head race, work on keeping a consistent rhythm. Vary your crew positions occasionally so everyone understands how the boat feels from different seats. The goal is to finish feeling tired but not destroyed.

Recovery, rest and avoiding burnout

Stamina is built during recovery, not during the session itself. After a long row or a hard interval session, give yourself at least one full rest day. Sleep, eat well, and stay hydrated. Many rowers underestimate how much a gentle walk, a swim or light stretching helps. Watch for signs of overtraining: persistent tiredness, a raised resting heart rate, irritability, or a drop in performance. If your crew is training together, plan recovery weeks every fourth week—cut volume by 30–40% whilst keeping some intensity. Also, respect the sea. Cold water, wind and tide drain energy quickly. It is fine to turn back if conditions are unsafe.

Putting it together: a sample training week

Here is a realistic week for a crew preparing for a long coastal event. Adjust to your own commitments and the weather.

• Monday: Rest or gentle cross-training (walk, swim, cycle).
• Tuesday: Interval session (e.g. 6 x 3 minutes hard).
• Wednesday: Steady row, 45–60 minutes, low rating.
• Thursday: Rest or technique-focused row, 30 minutes easy.
• Friday: Interval session (e.g. 4 x 6 minutes at race pace).
• Saturday: Long row, 90–120 minutes, steady.
• Sunday: Rest.

Three weeks like this, followed by an easier recovery week, will build serious stamina. In the final two weeks before your event, reduce volume whilst keeping a few short, sharp efforts to stay sharp. Trust the work you have done. On race day, start conservatively, find a rhythm you can hold, and let the miles come to you.