Australian Indoor Rowing Championships at Nowra's Fleet Air Arm Museum on October 27

Nowra's Fleet Air Arm Museum is the only non-major city to host the championships which will be on Sunday, October 27.

The event is open to people of all ages and abilities.

The Shoalhaven Rowing Club will be hosting the event and committee member Katrina Ward encourages everyone to get involved.

Katrina remembers the atmosphere from last year's event.

"The crowd was just cheering and the sound was bouncing off the walls," Katrina said

This year marks the fifth year Nowra has played hosted the championships.

Competitors from Sydney and Melbourne joined in with people from all over the South Coast and Illawarra at the 2018 event.

Katrina said 110 people took part in the action-packed event last year, which was an increase in participants from previous championships.

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The experienced rower, like she did last year, hopes to offer free training, but people must agree to take part in the actual event.

She hopes the free training will be six weeks before the event and is a case of first in best dressed.

"What I promised people last year was that they would get fit and I would give them a skill they could go away with and take to the gym," she said.

"Many people found a sport they could actually do and succeed in.

"It is a good sport for people coming back from injury because it's low impact. It was so much fun."

She said it was a perfect event for ex-servicemen's to take part in.

People who are keen on getting free training can contact Katrina at admin@nowrachiropractic.com.au, call 4421 3461 or text 0458 338 993.

She said all the people who trained last year went onto join a gym and take part in another sport.

Katrina added the event was open to novices and those who wanted to push themselves hard.

Distances range from 500 metres to 2000 metres and competitors race as individuals or in a team (two men and two women).

Go to https://rowingaustralia.com.au/about-events/airc/ for more information and to sign up.