Breaks & Recovery

[paulkmcmahon]

Hi,

I'm just getting into rowing. My friend convinced me to give it a go because he said for a total newbie, I am posting some very strong 2K times.

I am following an online program at the moment to build my base endurance right now before I start with the local club at the end of the month. I am up to doing 1 hour plus sessions now at UT2 and 15minute plus pieces at UT1.

My questions are this -
1. During a long UT2 session (over 60 minutes), should i take breaks. If so, how often and for how long? Should I stand up, stretch or just glide on the seat?

2. During UT1 sessions, should the recovery time during the pieces be spent rowing at a reduced effort or should i stop and get off the ergo and stretch?

Thanks a million for helping a newbie,

Paul.

[Bob S.]

Hi,

I'm just getting into rowing. My friend convinced me to give it a go because he said for a total newbie, I am posting some very strong 2K times.

I am following an online program at the moment to build my base endurance right now before I start with the local club at the end of the month. I am up to doing 1 hour plus sessions now at UT2 and 15minute plus pieces at UT1.

My questions are this -
1. During a long UT2 session (over 60 minutes), should i take breaks. If so, how often and for how long? Should I stand up, stretch or just glide on the seat?

2. During UT1 sessions, should the recovery time during the pieces be spent rowing at a reduced effort or should i stop and get off the ergo and stretch?

Thanks a million for helping a newbie,

Paul.

UT2 sessions are generally intended to be continuous, even those over 60 minutes. for example if a program calls for an 80' UT2 it means just that. If the program designer had intended a break, it would be listed as 2X40' UT2.

The choice of active or passive breaks in an interval session is generally left open to the rower's choice. The length of the breaks is also often unspecified, but a common recommendation is enough time for the HR to drop down to double the resting HR. Obviously this takes longer for active breaks than for passive ones and the intensity of effort expended during active breaks is another variable. An active break is best done at a very light "paddle" - just enough to keep moving without much force on the handle. For UT1 breaks, I find it a good time to sip a little water and reset the monitor - I don't program in the intervals for the UT1 zone. For AT sessions I might go either way, but I always set up TR and AN intervals on the monitor.

Bob S.

[Ted209]

Yes, UT2 sessions are generally designed to be continuous but if you feel you have the need to get off the erg and have a quick break due to a sore butt or whatever then that is generally not a problem so long as the break is not too long, a quick walk around, stretch, and drink of water is all that is needed.

As for the UT1 sessions, I prefer to stop completely and have some water during the recovery. The same goes for AT, but for TR and AN I normally use active recovery (especially for AN).

[gregsmith01748]

For ut2, it's fine to take a very short break to grab some water or stretch. Something like 30 seconds won't mess too much with he intent of the workout. If you plan to try to post competitive times for long rows (10k, 60', HM, marathon), you'll want most of you long rows to not include breaks, just so you are used to the time in the saddle.

For ut1, rowing during the breaks is a personal preference thing. Some plans and coaches recommend it to avoid having blood pool in your major muscles. When I do intervals, I will try to row slowly for the majority of the rest, but if I feel like getting a drink, or toweling off, I do. By slowly, I mean really slowly, like 50 seconds per 500 slower than 2k pace.

[Pararowing]

In regards to breaks it is important to take them especially as you are a newbie

You r technique will probably be still in development and so rowing for 60mins + straight through will no doubt towards the end leave your technique a bit of a mess.

Generally with SS you want to keep it no less then 20min before a break and breaks normally in the region of 60-90 secs.

Some people can crack out 80mins in one go...but most successful programs don't do that, it leads to poor technique, lack of carb loading i.e. dehydration via a liquid plus increase in injury

my advice with 60mins steady state i would break it down into 2x30 have 90 secs or so rest between the 2 pieces and get up and stretch your back and get some liquid in you

if you had 80min SS on the program i might suggest 4x20, 2x30/1x20 split. honestly i would not recommend more then 40mins of continuous SS for anyone really who has not got a few yrs of training under their belt and has the technique down good.

Keep the quality up by doing shorter pieces i.e. 20-30min with a 90 sec rest

UT1 i would say, keep paddling for 60-90 secs to help flush out a little lactic and then get up, stretch your back and get some liquid in.

Hope this helps