Rowing Through Christmas: Coach Patrick Rocek's Festive Fitness Advice

At Power House Rowing Club, we know the festive season in Melbourne is a double‑edged sword: sunshine, BBQs, pavlova… and the creeping danger of fitness routines slipping away. Between travel, parties, and the lure of the couch, it’s easy to let training slide. To help us stay sharp, we sat down with our head coach, Patrick Rocek, to get his top tips for keeping the engine running when routine goes rogue.

Patrick’s first reminder is simple: “Daily engine maintenance matters. Even if you’re away from the boathouse, aim for 45 minutes of purposeful training each day. Running, cycling, SkiErg - if your heart rate is up and you’re breathing hard, it counts."

Travel often throws curveballs, but Patrick insists the key is to replace the feeling, not the modality. Can’t row? Replicate the rhythm - steady effort, rising heart rate, sustained breathing.

He also suggests protecting three non‑negotiable workouts each week to give you structure, like riggers holding your shell together.

Clarity is another cornerstone. “When you know the standard, you show up for it”, Patrick says. "Setting clear targets beats waiting for motivation to strike. And don’t forget the mental game - watching race videos or revisiting past performances keeps you connected to the rhythm of rowing and sparks inspiration."

Above all, Patrick urges us to hold on to the joy. Training isn’t punishment for Christmas indulgence; it’s part of who we are as athletes. Some days will feel tougher, but consistency always wins in the long run.

So enjoy the ham, the naps, and the pavlova. Just remember: fitness doesn’t take holidays, and with Patrick’s advice, you’ll glide into the new year ready to row stronger than ever.