Interval Training

[boatdeck]

Partly looking for excuse to say hello - and apologies if this topic done to death elswehere.

Just started using the C2 in my local gym. Used to do a little bit to warm up for weights work but found I enjoy the rowing more in recent weeks !

I've been doing 20 min at a time 3x per week and decided to have a go at the 2000m, as 5000m seemed too much of an effort !
I'm familiar with the idea of interval work from doing road cycling which I think is different (event duration 20-60 min). Used to do on road intervals of 4 minutes repeated. Not competed on the bike for 5 years so a bit out of shape.
What's best for 2000m ? I had thought maybe 1 minute on, one minute off, x10 maybe.

I am a tall lightweight (just, at 74.8kg) with quite an average build, relatively stronger legs than upper body (typical cyclist). Any advantage in doing weights for arm strength ? Traditionally a waste of time for endurance cycling but I suspect maybe different for 7 minute efforts.

Any comments much appreciated.

[Quatroux]

Someone will come by here a drop a box full of links on you foot. Read them all. Until then, I'll give you a few things to start with.

#1 - Get acquainted with proper technique. You will never stop working on this, but you better get the major flaws worked out ASAP. The best starting point is the Thames video on YouTube:
http://www.youtube.com/watch?v=eqVmMd7FdAA

#2 Fix your major flaws. Watch the Concept2 videos with special attention paid to the common errors video:
http://www.concept2.com/indoor-rowers/t ... que-videos

#3 Start slow. This means to very slowly increase your daily meters. It also means to take warm ups, cool downs, and stretching seriously.

#4 Follow a plan (ex: Pete Plan or Wolverine Plan). Until you are ready to execute one of those, start with these workout ideas: http://www.concept2.com/indoor-rowers/training/wod

My other thoughts:
1) Welcome to the boards! Glad to have you! Start using the log book and join a virtual team to help you stay motivated. Concept2 has some great challenges and we're all in the middle of a big team challenge right now.
2) 99% of the people at the gym don't know anything about the rowing machine. That includes trainers. Stick with known good sources for information (ex: this board and Concept2's site).
3) You'll learn that an all-out 2,000 meter row is harder than anything else. It is a funny distance in that it is an awkward mix of sprint speed and endurance.
4) It is easier to regain fitness than it is to capture it for the first time. Your cycling background will help.
5) Your arms do very little work. Making them stronger won't help much. Some on the water rowers avoid weights (muscle mass that doesn't push the boat forward just slows it down).

[Bob S.]

Someone will come by here a drop a box full of links on you foot.

Ouch! Now I wonder whoever would that be.

Bob S.

[boatdeck]

Thankyou ! - The Technique video on Youtube was great, and reassures me perhaps I don't have an awful style to begin with. Much work to do though !

[Quatroux]

Someone will come by here a drop a box full of links on you foot.

Ouch! Now I wonder whoever would that be.

Bob S.

No idea but we'd be lost without them. I'm serious, they really should "read them all" as they are invaluable.
They are problably smart enough to keep their "I'm new here" response post so they can resuse it.

[Izzzmeister]

Believe it or not, good rowing is estimated to be 70% legs, 20% upper body & 10% arms. So it's likely that squats, deadlifts & bent-over rows will do more for your rowing than arm exercises.
The exercises you need to do to balance your physiology are for biceps (since rowing hits triceps disproportionately), hamstrings (ditto the leg extensors) and abs (ditto the lower back).
Buy the book Rowing Faster edited by Volker Nolte, read it twice, carry it everywhere you go. (NOT Rowing Faster, 2nd Edition, which would be more accurately called Volume 2. 2nd Edition is worth buying eventually, but Rowing Faster covers all the basics.)

There are so many interval plans for rowing, it's crazy. Firstly, it's easier on a bike to do a hard stretch uphill or fast, and then go back to riding normally when you're winded. Rowing, you often have to resist this urge to fall off the erg and run around the house gasping for air. "Active recovery" is valuable, but it's hard when every cell in your body is shouting for oxygen. I don't have that when I bike.
Here are some interval protocols used by top rowers: Ten pulls at highest speed possible, followed by a minute or 2, 8-10x, same for 15 pulls, same for :30s, 1:00, 100m, 300m, 500m. Usually, the longer the piece, the longer the recovery. 500m might be followed by 3:30 of rest, 300m might be followed by 2:00. Some even put the damper setting at 10 and do 10-20 pulls in a row.
The top international rowers still do 85-90% of their meters in the LSD (long, slow distance) category, though their 'slow' after a few years may be faster than your 'fast'.
To be continued...

[Bob S.]

Believe it or not, good rowing is estimated to be 70% legs, 20% upper body & 10% arms.

I had always accepted that as well established, but recently I reread a research report that indicates that those percentages are quite a bit off.

Sequence styles: Scroll down to: Rowing styles and efficiency

http://www.coachesinfo.com/index.php?op ... Itemid=207

In the power graphs, the arm contribution is obviously low, but the areas for the legs and trunk look to me to be close to equal.

Bob S.