Breathing question

[underwater]

I have been rowing on and off for over 20 years but I have never had any training. I am a 72 y.o. male who is 67" (170cm) tall and weighs 132 lbs (60 kg). A year ago, I started and completed the Pete Plan for Beginners and have completed 7 rotations of the Pete Plan since then (thanks, Pete!). I have always taken 1 complete breath with each stroke but I am wondering if I should try for 2 breaths per stroke as my heart rate gets higher. My resting HR is 49 and my maximum observed HR is 166. This morning, I rowed 60 minutes at 2:21.9 at 25 spm which is good for me but only about the 40th percentile for my demographic and my highest HR was 153. This indicates to me that I had heart capacity to spare but that my muscles couldn't produce any more watts because they lacked the oxygen to work harder. Does this seem to be a valid conclusion? How should I be breathing to achieve better results? Thank you!

[mitchel674]

Was your 60 minute piece today a time trial for you or is that a standard steady state row for your training?

[Ombrax]

I have always taken 1 complete breath with each stroke but I am wondering if I should try for 2 breaths per stroke as my heart rate gets higher.

Absolutely yes to going to 2 breaths / stroke. That's standard for any significant rowing effort for just about everyone.

Plain ol' paddling along 1/ stroke. Harder efforts 2 / stroke.

[underwater]

Was your 60 minute piece today a time trial for you or is that a standard steady state row for your training?

The Pete Plan suggests day 5 as "Fast". My PB is 2:21.2 @ 25 spm, Today was 24 spm.

[underwater]

Okay, 2 breaths it will be. I take that to mean 2 quick breaths during the recovery phase and hold my breath during the pull. Is that correct?

[adouglas]

FWIW what feels natural to me is to start the pull with full lungs and finish with a full exhale. This means inhaling, exhaling and inhaling again during recovery. The stroke starts with full lungs.

[underwater]

adouglas, thank you that is very helpful. Thank you! I will start this Sunday with my 8x500r3:30.

[Nomath]

Absolutely yes to going to 2 breaths / stroke. That's standard for any significant rowing effort for just about everyone.

Plain ol' paddling along 1/ stroke. Harder efforts 2 / stroke.

I think your statement is way too firm. Yes, a majority favors 2 breaths/stroke, but there is individual preference even amongst the elite.
Breathing-to-stroke rates often change during a hard race.
See https://www.researchgate.net/publicatio ... ale_rowers
and https://www.researchgate.net/publicatio ... kinematics

[underwater]

Nomath, Wow! These two articles have blown my mind. I never realized just how ignorant I am about this whole breathing thing. I will study the articles when I have not had a glass of wine.

[Ombrax]

I think your statement is way too firm

Maybe too firm, but possibly not "way" too firm. It would be interesting what most folks on this forum use for hard efforts, but the numbers in those studies ( 8 / 11 in one and 8 / 9 in the other) suggest that I'm probably not too far off.

Bottom line IMO, if you feel like you need more than just one breath per stroke, then by all means, let your body do it.

[Autoland]

While rowing, I just breathe. I don't think about it, and I doubt very much that it is synchronized with my stroke.

I've thought about it when not rowing and have briefly attempted to synchronize, but it feels forced and unnatural.

[Ombrax]

YMMV, but this is what C2 says regarding the question:

https://www.concept2.com/indoor-rowers/ ... techniques

It’s helpful to coordinate the timing of your breathing with the phases of the stroke. Specifically:

During low intensity rowing (one breath)—Exhale gradually on the drive, expelling all remaining air at the finish. Inhale on the recovery.

During high intensity rowing (two breaths)—Exhale as you finish the drive. During the recovery, inhale, then exhale quickly. Inhale again just before the catch.

[underwater]

Ombrax, thank you for that. I hope that I am coordinated enough to do this. Most helpful!

[Dangerscouse]

It would be interesting what most folks on this forum use for hard efforts, but the numbers in those studies ( 8 / 11 in one and 8 / 9 in the other) suggest that I'm probably not too far off.

Bottom line IMO, if you feel like you need more than just one breath per stroke, then by all means, let your body do it.

Definitely two breaths in a harder session for me.

[JaapvanE]

While rowing, I just breathe. I don't think about it, and I doubt very much that it is synchronized with my stroke.

Keep breathing is the key action indeed

I think your body will automatically feel what is needed, and your personal pattern will emerge by itself. It is a learning process, your body won't get it right directly, but it will after some rowing sessions get better at it.