From advanced cyclist to advance rower :)

[Cagnone]

Hey Rowers
Here speaking is an advanced cyclist. On the bike 350 days a year, since 2020.
I have already experience on the rowing machine. I used to be a runner between 2017-2019 and for cross training I used concept as a way to escape injuries.
While on a work trip, I saw a concept2 in the gym and it was like looking back to a past girlfriend
Constantly thinking about rowing, I stepped on it the next day. I still have the movement and form so that was good! Rowed at low zone 2 phase for 10km with a phase of 2:25 at the end. I started 2:10 but my upper body simply couldn’t handle what my legs were commanding. The next day I was sore a little all over the upper body and lower back. Today I’m okay, tomorrow I’ll go again.
My plan is to build up to 5 days of rowing and 2 days of cycling (my long rides of 4 hours).
I wonder how you would build for it, and that’s the advice I’m seeking.
For the moment I would do
Day 1 - 12km easy row
Then 3 day cycling
Last day 12km row
For two weeks like this, then add another row day over the bike. Keeping like this until I reach my goal.
And repeat!
Reading online many people starts with much lower time rowing workouts, but I feel actually good after the first session of 10km. I was not wrecked and pretty enjoyed it
Do you think is a bit a risky approach?

[alex9026]

With an already athletic background, it doesn't at all sound too brisk, rowing is very forgiving in the respect that after the initial adaption, recovery is quite quick. Do you have any aspirations on the Erg? Five days might be a lot of you are pushing the intensity, but if it's five days of steady 12k's...

I personally like a day off in the week, so that's no rowing, no barbells, maybe a long walk with the dogs and some stretching. But YMMV. Push the envelope and rowing can be hard, very much like pushing your body on the bike. Except on the Erg I don't worry about getting cold, wet and miserable dealing with a mechanical 60miles from home

[jamesg]

Do you think is a bit a risky approach?

Such long distances force you to sacrifice quality, as you saw.

Pace 2:25 (115W) looks very low for a trained cyclist, but of course rowing tends to favor large people, since we have to move the boat through water, which is not easy; and C2 makes it no easier dry.

Suggest you start at the short end:
https://www.britishrowing.org/indoor-rowing/

If you need to check your style, these can help:
https://www.concept2.com/indoor-rowers/ ... que-videos
https://www.youtube.com/watch?v=20rSoTo8fQA

[Elizabeth]

I came to rowing in great endurance shape from half marathon training (running). Since the rule of thumb in many sports is to increase mileage by no more than 10% per week to avoid overuse injuries, I tried to take that approach on the erg, but in a way that preserved my general level of fitness. For example, steady state with 20 minutes RowErg then 40 minutes bike, or using the bike as warmup/cooldown for something hard on the RowErg. And gradually shifting the distribution of meters over time. Something like that could work for you. The option you are outlining could as well, provided that you can keep good technique for 12k off the bat. While you have the heart and the lungs, you may not have all of the little muscles and connective tissue built up for rowing.

If you happen to be using substances such as Cardarine, I don't think anyone here is going to know exactly how that plays into it. Rowers generally like to keep the sport clean. PEDs are outside my area of knowledge, but I think they often aid recovery and allow for more intense training. I don't know if they help with preventing things like rib injuries from jumping into too much volume too soon.

[Cyclingman1]

Very puzzling post by OP.

First, are the obvious unanswered questions: age, body measurements, what kind of riding was done? All flat? Climbs? Small gears? big gears?

I was a long time cyclist when I came to rowing at age 65, but did not put in any where near the miles and days of the OP. Nor did I have any rowing experience.

I do know that I was very fit for rowing as a result of cycling. Over the first three months I consistently rowed in the 1:40-1:50 pace area, even into the low 1:30s for short intervals. Did a few 30mins, also below 2:00.

I can't see 2:25 pace for a very experienced endurance athlete. At least until the background gaps are filled in.