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Hello ateotd (untaggable!) Welcome to the rowing thread, not only for ex-ultrarunners. We've met before, more than once - the last time was during the Falkirk 8-hour race, three years ago. And we've both had a good outing at the River Ayr Way ultra
I've no idea about the red/yellow settings on a rowing machine - I'm lucky to have only ever used a Concept II machine (the best! unless you're an Olympian-type who advocates a "Row Perfect 3") But I love your approach of jumping straight in with the longer rows. It only took me a bit over two months to work my up to a marathon and even a 50k (that was exactly a year ago, rowed in frustration since I couldn't run the Falkirk 33-mile race in Feb 2022 due to injury).
Just over a year ago, someone here mentioned some videos from Rowalong.com - free, on YouTube, and after being initially a bit overwhelmed, I found these were brilliant. Earbuds and a lap-top gave me a private coach and someone to tell me what to do, plus loads of technical advice. Haven't looked back, and I know that I need to limit my running miles in future (as a youthful supervet) and balance this with non-impact training.
Here's the beginner's playlist, but there are heaps of others. There's a podcast version too, if the laptop/tablet doesn't work for you at the gym.
https://youtu.be/quxLltqh0PY
But there's heaps of other good stuff on YouTube, from Cam Buchan and Dark Horse Rowing to Training Tall and more. E.g.,
After completing a 30in30 set of rows with the FB page Fitness Matters (run by an ex rugby pro turned fitness coach, offering training to customers, but this was a free group), I've got quite used to using ErgZone all month. It's good! But I'm still not sure it's better that Ergdata to the tune of $50 a year.
After lots of interesting 30-minute intervals with varying rates and power, the final row of the month was a flat out 30-minute effort. After a bit of a fail at this a month ago, I rowed sensibly (initially) and managed a PB by 56 metres - woo-hoo! That translates to shaving 0.9s per 500m split off my previous best from last October. Now wondering if 8km is possible one day. Eventually.
Stats above - gradual increase in spm from 23 to 27; really struggled in the second half but tried to keep each split below 1:54. Final split - counted up to 10 then back down a couple of times and ignored the voices in my head that said I was going to fall off the machine. Phew!
Hallo Andy, yes i most certainly remember you..lol..ive seen some of your postings on the running thread/s..Hope you are well.. Thanks very much for all that info, i,m going to break it down gradually and see how far i can go with it..
sorry to hear about your injury, but thats very impressive distances you have covered since then
i might work my way up a half marathon effort over the next few months..
Do you know what make of rower it is that you’re using, ateotd? Most of us are on concept2s with a couple of Water Rowers knocking about too. I remember trying a Technogym rower out when visiting a gym a while back which had some “endurance” and “strength” settings if I remember correctly. I set it on endurance.
Oh, and I’m being rude! Welcome to the thread.🤦🏼♂️
Welcome ateotd ... I'm 63 next birthday and am also rather quicker over the distance on the machine than on foot so you are not alone But that's more about being a slow runner than a fast rower.
Can't add much to what's been said already, other than to second the recommendation for Rowalong videos. They're designed for the Concept2 but probably can be adapted.
The C2 is the benchmark machine -- are there none at your gym? Most gyms have them.
The gym I found a Technogym rower in was pretty heavily Technogym branded. All the kit was TG: Rowers, bikes, elipticals, weights machines, the lot.
I did a quick google and all I've found is sales pitch but I'd say for doing distances set it in the "rowing" zone and tweak it up or down depending how you feel and what feels right once you're used to it.
Declaring 30 minutes at UT1 heart rate. A bit more effort than Mr Rowalong's prescription for today but I felt a little frisky. I often find that the day after a hardish run my hr is low, and so it was today. Pace-wise I was well into AT territory or even higher but the hrm doesn't lie. My UT1 max is 130 and I was aiming to keep hr in the mid-120s.
If my heart were an engine it would be slow lazy V8 - plenty of grunt at the lower end but noisy and wheezy at the top
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Concept 2 challenge: 15 minutes
Nov 2024