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The author offers training tips on how a team can achieve success in the head race season. He says that teams should consider taking a break from training to take care of injuries and perform an evaluation of past season performance. Athletes should also work on technique such as turns and steering. He suggests that teams focus on strength training by doing a variety of exercises for the abdomen and lower back.

The author focuses on making a sports training program for rowers. He suggests that athletes should take time to evaluate the factors that contribute to the program to be designed, particularly safety and effectiveness. He says that one should also consider the rower's current level of fitness and the span of time to do the training.

An image taken during the 2007 World Rowing Junior Championships test event at the Shunyi Olympic Rowing Center in Beijing, China is presented.

The article features 2006 coach of the year, Tom Terhaar of the U.S. Women's National Team for rowing. He led the crew to the 2004 Olympic Games in Athens, Greece and set a world's best time. He also guided them to win the gold medal at the 2006 World Rowing Championships in Eton, England, making it the third they have won since 1995. He devised the training program for the athletes and added members to the crew.

The author discusses the benefits and what to expect of attending a rowing winter training trip. He says that the training plan must include drills to get crews moving together and establish a good technique. He adds that for single scullers, winter training is a good time to get into a double or quad. He suggests adding extra-curricular activities aside from rowing should be added to relax a little bit.

The article presents the author's experience of attending a rowing class. She relates how she was asked by a rowing coach to join a winter training. She describes the other members of the class and offers information on routine as a part of survival in rowing. She also talks about the outcome of the 2K test that she took with other rowers.