Row / Erg in morning vs evening performance

[ShortAndStout]

Seasons Greetings,

For time reasons I recently started to exercise in the morning, around 4:30 or 5. Ironically I seem to get better sleep when I wake up earlier than if I wake up two hours later, I don't know it's not intuitive. Anyway, I've noticed that when I row in the morning (Usually UT2 SS) my splits are a little bit harder to maintain, and my RPE goes up a point or two (out of 10) compared to when I row in the evening.

My HR is actually consistent with my evening workouts and in fact is actually lower during the first 15 or so minutes of my workout, but man, it feels a little tougher. I don't want to drop 5W because my body hasn't woken up yet, but is that the answer?

Are morning workouts supposed to be a little slower? And maybe the more important question, do I compromise progress by going a little slower in the mornings or should I wait til the evening to do the same workout?

[Elizabeth]

It sounds like you recently started? I would guess it's more the change in routine than anything, and wonder how you would feel if you gave it three weeks then reassessed.

I also like coffee before early morning ergs.

[hikeplusrow]

I do most of my rowing early morning too, but actually perform better later on - it was the same when I ran. My best time for exercise is probably early evening. I think the body just loosens up over the course of day, making later workouts 'easier'. When you workout really early, the body is saying "Are you having a laugh?" because it would rather be curled up in bed. However, I wouldn't slow down just because it's a bit harder.

[nick rockliff]

Seasons Greetings,

For time reasons I recently started to exercise in the morning, around 4:30 or 5. Ironically I seem to get better sleep when I wake up earlier than if I wake up two hours later, I don't know it's not intuitive. Anyway, I've noticed that when I row in the morning (Usually UT2 SS) my splits are a little bit harder to maintain, and my RPE goes up a point or two (out of 10) compared to when I row in the evening.

My HR is actually consistent with my evening workouts and in fact is actually lower during the first 15 or so minutes of my workout, but man, it feels a little tougher. I don't want to drop 5W because my body hasn't woken up yet, but is that the answer?

Are morning workouts supposed to be a little slower? And maybe the more important question, do I compromise progress by going a little slower in the mornings or should I wait til the evening to do the same workout?

That's not early morning, it's the middle of the night

[jcross485]

I may be the outlier but once I got accustomed to training in the morning, generally an hour or two after waking, I perform much better now than later in the day when it comes to aerobic or endurance work (rowing, running). I do prefer strength training a bit later but will generally do it in the morning as it fits my schedule better.

[gvcormac]

I BikeErg every morning for 30-40 minutes shortly after I wake up. It takes me at least 10 minutes to limber up, but after that I can do splits about the same as in the afternoon, if I try. Generally, I don't. I usually do intense stuff (either HIIT or time trial) as a separate session.

[Dangerscouse]

I almost always row early morning, and I suspect that the issue you're having is to do with raised cortisol levels in the morning (to wake you up), coupled with a lack of an established routine. Cortisol is useful, but it can be sort of classified as the opposite of testosterone due to the body tending towards flight rather than fight.

I always have a strong coffee, some water (circa ten hours without any water is a long time) and a banana or something similar. I also wait for about an 45-60 mins to wake up a bit before I row, as I'm sure I'd feel the strain if I tried to jump on the erg straight away.

I definitely find that I get used to the early starts as another form of adaption. If I have had to stop for injury, holiday or just a historic long lay off from rowing, it has definitely been slightly tougher for the first few sessions at least. I'd expect it to get easier as you keep doing I think though.

[hikeplusrow]

I find I need a good 90 mins between waking and working out in order to properly wake up, adequately hydrate and get my system activated (if you know what I mean).

[DaveD33]

I think the only real answer to be had here is that everyone is different. I personally can't stand exercising first thing in the morning, my preference is to do it around lunchtime - if I get up at 6:30-7:00AM, my ideal workout window is around 11:30-1:00PM.

Then again, I am 100% not a "morning person" and tend to operate on a later schedule, so this isn't really surprising to me. For example, I find I'm most productive at work between 4-8:00PM.

[p_b82]

I'm not a morning person, and the only time I tried a session straight out of bed (it was weekend so tea, rather than coffee, and water first) it was horrible on so many levels for me.

I'm sure if my routine was different I'd be able to adjust, but 3-6pm is my best exercise window generally, I'm mentally strong at that time too which helps when things are not going to plan or are planned to be tough etc.

If I'm still rowing when I retire, I could see a 10am row being part of the schedule though - couple of hours after I wake-up, had a chance to fuel up and digest and good way to crack on with the day after the exercise endorphins have done their thing.
Or I'd go the other way and do it at 9pm post supper - knowing then that I'm not having to get up for work, so if I go to bed late it's not a big deal etc.
If left to my own natural body rhythm, it defaults to a 2am-10am sleep cycle - or at least it used to.

[robhely]

I would really like to be able to row early in the mornings as it would allow a lot more volume over the week, but for some inexplicable reason I'm absolutely rubbish before about 3pm, my optimal time being closer to 6pm.

It's hard to fathom as I always used to do road bike rides early in the morning and was consistently better at this time of day. On the erg, I just can't put out any power and my splits are way off what they are later in the day.

I suspect for me this has something to do with hydration and fuelling. Even if I eat and drink appropriately before I hit the erg in the morning, I still can't get my power up to where it should be. Maybe I need to leave a lot more time to hydrate and let food be absorbed before getting started?

Also, I don't drink tea or coffee, so perhaps this makes a difference?

[Musti]

I much prefer rowing (or running) soon after I wake up on empty stomach. It's really strange because I'm absolutely not a morning person. I feel groggy for quite a while if I don't exercise in the morning, but once I get going 5-10 mins into it everything just clicks nicely and afterwards I feel energized. As if it's a cure to my morning state.

Strangely, I also noticed that the majority of my running niggles/injuries in the past happened during evening runs. I never got any issues from rowing (except blisters) so I can't say that about rowing but I'd assume it'd be same. Either way as a night owl somehow I feel best when I row soon after waking up in the morning with nothing except a few sips of water. This includes vo2max style intervals on the erg, but I kind of need a longer warm-up in the morning than afternoon before intervals.

[alison2ks]

Aside from what’s been said, I would suggest it has to do with lower energy in the morning and your muscles not being adequately warmed up. If you’re not eating simple carbs about 30 minutes before your workout, you probably won’t be feeling the same energy as you would after a few meals. In the same vein, your muscles aren’t as accustomed to work at 4 a.m. as they are after a long day.

What helps me have energy for my 6 a.m. row is a banana 20 minutes before a long 20ish-minute warmup (stretching and jogging a 1/2 mile), then getting right into my erg workout. I think routine plays a big part too.

I also want to stress the importance of sugar. If your blood sugar is low, and it’s usually the lowest when you wake up, don’t expect to pull very well. Bananas help with this too!

[contdrift86]

Aside from what’s been said, I would suggest it has to do with lower energy in the morning and your muscles not being adequately warmed up. If you’re not eating simple carbs about 30 minutes before your workout.

I guess it depends on your body though, I know that I feel much better doing any exercise with little food in my stomach, if not completely fasted. It's why I like to start my row anytime before 8:30am, as I'll have been up for a couple of hours by then and had a cup of coffee. I know that I struggle to get the row in on the days I go to the office and if I can get them in any intervals I am doing I suffer due to feeling sluggish after eating around 1pm and then rowing at about 4pm-ish.

[iain]

Don't know the source (so possibly a myth), but I think I read that blood viscosity is higher in the morning. This would explain lower performance and HR. The article went on to say that heart attacks were also more common in the morning!