Concept2 Forum

Hi,

I'm a lightweight woman rower and I'm spending 10 weeks abroad this summer. I won't be able to row, erg or even use weights machines - I won't have access to a gym at all.
I'd really appreciate any suggestions of ways to minimise the ground I'll lose. How can I keep up my rowing-specific fitness without any equipment?

Thanks very much!

I ain't an expert, but I'd recommend
Lots of running (including tempo and interval work)
Pull ups
Burpees
plank work

You're going to be real limited, but you can definitely get some workouts in.

You're going to have to do a lot of running, cause it sounds like that's the only way you'll be able to keep up your cardiovascular fitness. It's obviously not going to beat erging or rowing, but it's better than nothing. I'd also recommend doing a fair amount of different body circuits. Planks, push-ups, sit ups etc.

Most importantly, enjoy your time abroad.

There's infinite choice, but it all depends on where you are, what's around and whether you're working or on holiday: swim a mile a day or better two, climb a mountain, paddle the local river or lake, 2-3 hours of bike, skates, roller ski or similar, cross-country ski if it's cold, saw firewood, do some gardening, walk everywhere and never use lifts. If you're fit already and it's not too hot, they'll all be easy.

If none of these is possible, go where they are.

Everyone else has given good suggestions, but I would just point out that too much running might negatively affect you. Running destroys muscle, so you want to make sure you supplement the running with body circuits or some other type of lifting that can be done outside of a gym. You're a LW so it might not matter that much, but I still think if you just run everyday for 10 weeks that you will lose a lot of muscle you probably want to keep.

Consider checking out CrossFit
http://www.crossfit.com/cf-info/faq.html

they have dozens of workouts 20-40min in length, many that require no apparatus at all.
Having a regimented workout, and shooting for a time to compare on the website is a great motivator.

Some good items already. I'd add in air squats with focus on the hip drive.

redzone wrote:Some good items already. I'd add in air squats with focus on the hip drive.

Did this today at lunch (15 rounds, 30minutes):
5 Pull-ups
10 Push-ups
15 Squats

check out http://www.crossfit.com/cf-info/faq.html
search for "WOD"

ArmandoChavezUNC wrote: Running destroys muscle,

Nonsense. A significant number of those who come to the erg later in life developed their endurance running.

And stay away from cross-fit. The combination of exercises and programming is notorious for producing injuries.

Nonsense. A significant number of those who come to the erg later in life developed their endurance running.

I said *too much* running, not just regular running. I challenge you to find me a scholarly article that backs your stance that running does not break down muscle.

TomR wrote:

ArmandoChavezUNC wrote: Running destroys muscle,

Nonsense. A significant number of those who come to the erg later in life developed their endurance running.

And stay away from cross-fit. The combination of exercises and programming is notorious for producing injuries.

As armando said, excessive running does destroy muscle.

Friend of mine was doing 40+miles a week and lost 10Kg in a month, he didn't have 10Kg of fat to lose.

JimmyL wrote:

TomR wrote:

ArmandoChavezUNC wrote: Running destroys muscle,

Nonsense. A significant number of those who come to the erg later in life developed their endurance running.

And stay away from cross-fit. The combination of exercises and programming is notorious for producing injuries.

As armando said, excessive running does destroy muscle.

Friend of mine was doing 40+miles a week and lost 10Kg in a month, he didn't have 10Kg of fat to lose.

Ahh, "excessive" running will cause you to lose mass.

Possibly. Depends on how much you eat. And what other training you do to complement the running.

But if you are a lightweight rower who is looking for a short-term alternative to the erg, running would likely be a good option.

TomR wrote:

ArmandoChavezUNC wrote: Running destroys muscle,

Nonsense. A significant number of those who come to the erg later in life developed their endurance running.

And stay away from cross-fit. The combination of exercises and programming is notorious for producing injuries.

Tom, runners who pick up rowing are very poor at it, people with a gym background are much better able to erg fast right away. runners simply lack any form of power.

About crossfit I share your view, training that way seems asking for trouble.

Henry,

The question is: If a rower needs an alternative way to train for 10 weeks, what would be good?

Some running is a reasonable possibility. Riding a bike is another.

As to whether runners make poor rowers, i do know of some older ergers who spent their early years running, and when their knees and the like began to hurt, they turned to the erg. Bayko immediately comes to mind as a fine runner turned excellent "rower." More to the point though, the endurance developed running can translate into the endurance needed for rowing. You are right that endurance runners are not the most powerful athletes on the planet.

I expect we don't disagree here, but I am always happy to argue. The reason God created the internet was to foster pointless disputes.

TomR wrote:Henry,

The question is: If a rower needs an alternative way to train for 10 weeks, what would be good?

Some running is a reasonable possibility. Riding a bike is another.

As to whether runners make poor rowers, i do know of some older ergers who spent their early years running, and when their knees and the like began to hurt, they turned to the erg. Bayko immediately comes to mind as a fine runner turned excellent "rower." More to the point though, the endurance developed running can translate into the endurance needed for rowing. You are right that endurance runners are not the most powerful athletes on the planet.

I expect we don't disagree here, but I am always happy to argue. The reason God created the internet was to foster pointless disputes.

I know Tom,

There is not much point about arguing

Running in general is fine to keep in general shape, but I don't think it is very useful for rowing. Rowing to me is a power endurance sport, running only needs endurance.
In 10 days you won't do much harm not to train, but if you want to you could run and supplement that with bodyweight exercises. But if you don't do those exercises in your normal routine you probably do more harm then good.
Swimming would be the best sport I think, swimmers are often good on an erg right away.