As ever, the way forward is shown by the A-Team. Whenever they were locked up in a firework warehouse by the villain, never once would they despair. Instead, Mr T would fire up an oxy-acetylene torch and, using whatever material was to hand, fashion a simple yet elegant solution. Obviously inspired by this, former lightweight 70-79 world champion and indoor rowing legend Harry Welsh reveals an invaluable device he's created for long-distance rowing� Harry Welsh: Though it is an accepted physiological fact that fluid intake during training is essential, the usual, and understandable practice is to take in fluid during rest breaks or intervals. This is fine if the work is based on short periods of energy output, but, a different situation arises when undertaking a timed distance row, where continuous rowing is of paramount importance.Here there would be the possibility that a drink would be taken prior to and after completion of the row. My wife once tried giving me a beaker of water during a row; spluttering, coughing, giggling and drenched, I had to stop. The other alternative was to place a bottle of fluid close to hand and adopt the 'grab and gulp' technique. Often in the haste to continue the bottle gets knocked. After a bottle of diluted blackcurrant juice was spread over the carpet, necessity became the mother of invention.Obviously, the 'grab and gulp' method is not a sound physiological practice, as the fluid intake would have a more beneficial effect if sipped slowly and consistently throughout the distance row, assuming that there had been a good fluid intake at least twenty minutes prior to the row. Another mitigating factor against the 'grab and gulp' is the loss of rhythm, essential for a relaxed smooth row. Invariably precious seconds are lost, resulting in a series of 'catch up' pulls in order to re-establish the average split. This annoying loss of rhythm and time could induce a rower to abstain from fluid intake during the row. A point worth remembering is that though dehydrating is occurring you may not necessarily feel thirsty; rehydration is vital for a good performance.The following method of surmounting the problem has been adopted by me for many years. Three basic items were utilised. (1) A two metre length of windscreen wiper tubing. (2) A cyclist's bottle carrier and bottle. (3) A biro pen top, with pocket clip the full length of the top.The seal of the bottle and the biro top are drilled to fit the tubing. One end of the tubing inserts into the bottle, the other passes through the biro top. The bottle carrier is attached to the rear of the Rower. I drilled and bolted the carrier to the back plate. Other methods can be used such as strapping and velcro. I have a spare carrier screwed to chip board and fitted with magnets and side retaining pieces to use on any 'away' Rower. A simpler and cheaper system is to take an empty squash bottle and drill or puncture the top to slide in the tubing. Then tie or strap the bottle to the back of the rower. The tubing passes under the arm with the biro top clipped to your vest. Leave 8/9 inches of tubing free above the biro top. A one-way valve is very useful, but not essential. One can be purchased through the cycle industry, however I designed one of my own. Take a 2 piece of tubing, that will fit snugly over the feed tube. Stitch a web of nylon thread halfway across the middle to form a barrier. Drop a small non-metallic bead inside, and then insert a small piece of the feed tube in the end, leaving enough space for the bead to move freely up and down. The barrier prevents the feed tube being blocked, then drops to seal off the back flow. Fit the other end of the valve onto the feed tube. When not in use, ensure that the end of the tube is kept higher than the bottle, or you have a very wet floor. Some form of plug for the end is advisable for when the tube is not clipped to the vest. Have your first drink on me.These are the words of indoor rowing enthusiast Harry Welsh. The newsletter accepts no responsibility for accidents which may occur in the workshop or the Rower. So if you spill OJ all over your carpet, don't come crying to us. If you've got a Top Tip which you think could be of interest to other indoor rowers, send it in to [email protected]