I am 55 years old and had been cycling as my primary form or exercise, but recently bought a C2 D model. I have been working out on the erg for 25 - 45 minutes daily (I take a day off once a week or so). I mix up my workouts without much of a plan. As the weather gets better I will bicycle more days either in addition to or instead of erging. Most of my weekday rides are 20-35 miles and weekend rides are 25-100 miles.
Some "online racing" is in my plans and I would like to try otw rowing, but general fitness is the primary goal.
I am considering what exercises I should add to complement the rowing and bicycling. I think maybe some ab work and bench presses at least.
I don't want to spring for a lot of equipment and space is somewhat limited, so I am thinking of maybe a selection of a few dumbells and maybe some kind of bench. My wife already has one of those inflatable balls for ab work, but I don't have a clue what to do with it.
I have some limitations on what I can handle right now due to a shoulder problem (bone spurs left AC joint). Fortunately I seem to be able to row without pain (carrying a laptop case in my left had hurts worse). The shoulder hurts more after riding than erging, especially if I do any out of saddle climbing. I ice it after all workouts. I plan to see my orthopedic surgeon again soon and want to have a list of "these are the exercises I want to do", so that he can advise what I can/should do. I probably face surgery at some point in the forseeable future (I had the right one done 10 years ago for a similar problem).
I would be very interested in advice or sources for info that would help get me started on supplementing my workouts with some additional work. My initial thought is to add 10-20 minutes of additional exercise to my workout in the form of dumbell and ab work, but I am open to suggestions.
General Fitness at 55
Re: General Fitness at 55
Here is a link for dumbbell blocks.staehpj1 wrote: I don't want to spring for a lot of equipment and space is somewhat limited, so I am thinking of maybe a selection of a few dumbells and maybe some kind of bench. My wife already has one of those inflatable balls for ab work, but I don't have a clue what to do with it.
I would be very interested in advice or sources for info that would help get me started on supplementing my workouts with some additional work. My initial thought is to add 10-20 minutes of additional exercise to my workout in the form of dumbell and ab work, but I am open to suggestions.
http://www.powerblock.com/blocks.html
They are very pricey, very pretty, neat and won't clutter. There are lots of places to get these things, Sears, Walmart, sporting goods store, etc.
Do it yourself: two dumbbell handles, 4-10 pound plates, 4-5 pound plates, and 4 2.5pound plates would give you approximately 80 pounds (including the handles) that comes to 40 pounds per hand. Depending should run you $40-$70 bucks, plus a bench if you think you really need it. Here is a link to give you a clue--I would never buy weights on line the shipping will kill you. Buy them locally.
http://www.fitnessfactory.com/Item.aspx ... ght+Plates
All the dumbbell exercises you will ever need (108) here:
http://www.bodybuilding.com/fun/exercis ... order=Name
Bob
staehpj1:
Bob has some good advice on dumbbells. The UK C2 website also has weight excercise rutines for rowers, but they're geared toward the young fast guys.
For fitness, biking and rowing offer nice cross training compatibility. You may want to try a power yoga or pilates class at least one day a week to focus work on your core and flexibility and don't forget stretching, but work with a trainer or instructor familiar with the latest stretching techniques (they are totally differne tthan the old Bob Anderson routines for running that are often the standards used). Be sure to warmup and cool down when erging, in addition to what ever workout you are doing. Not only will your body losen up but that's a great time to practice technique at a slow stroke rate.
And finally, this forum is full of tips and advice on workouts and overall fitness questions so check in regularly and let us all hear how you're progressing.
ST
Bob has some good advice on dumbbells. The UK C2 website also has weight excercise rutines for rowers, but they're geared toward the young fast guys.
For fitness, biking and rowing offer nice cross training compatibility. You may want to try a power yoga or pilates class at least one day a week to focus work on your core and flexibility and don't forget stretching, but work with a trainer or instructor familiar with the latest stretching techniques (they are totally differne tthan the old Bob Anderson routines for running that are often the standards used). Be sure to warmup and cool down when erging, in addition to what ever workout you are doing. Not only will your body losen up but that's a great time to practice technique at a slow stroke rate.
And finally, this forum is full of tips and advice on workouts and overall fitness questions so check in regularly and let us all hear how you're progressing.
ST
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johnlvs2run
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Icing is great. It is better to soak the area in cold water with ice cubes, instead of just rubbing ice on it. You can soak a washcloth in cold water with ice cubes, hold it on your shoulder and repeat. This will get your shoulder nice and cold. Then exercise. Repeat.
You can do quite a bit with two pair of solid hand weights.
I do 5 minutes of momentumless snatches, high pulls, upright rowing, bent over rowing etc, 5 minutes of straight, bent, alternate straight, alternate bent, and straight arm pullovers, then 5 minutes of pullups on a rollerboard. The pullovers are done laying on my back on the end of the bed with my head on the side and arms hanging reaching back over the edge.
Floor exercises are excellent too.
You can do quite a bit with two pair of solid hand weights.
I do 5 minutes of momentumless snatches, high pulls, upright rowing, bent over rowing etc, 5 minutes of straight, bent, alternate straight, alternate bent, and straight arm pullovers, then 5 minutes of pullups on a rollerboard. The pullovers are done laying on my back on the end of the bed with my head on the side and arms hanging reaching back over the edge.
Floor exercises are excellent too.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
Just reporting back...
So far I am supplementing the erging with just a few things:
Dumbell "bench presses" on exercise ball
Dumbell "bench presses" with back at 45 degree angle on exercise ball
Ab crunches on exercise ball
"Reverse situps"
I am also bicycling instead of or in addition to erging some days
I am still icing the shoulder after any workout.. It seems to help keep any imflamation down. Icing before workouts seems counterproductive for me.
Pete
So far I am supplementing the erging with just a few things:
Dumbell "bench presses" on exercise ball
Dumbell "bench presses" with back at 45 degree angle on exercise ball
Ab crunches on exercise ball
"Reverse situps"
I am also bicycling instead of or in addition to erging some days
I am still icing the shoulder after any workout.. It seems to help keep any imflamation down. Icing before workouts seems counterproductive for me.
Pete
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johnlvs2run
- Half Marathon Poster
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Icing reduces inflammation, drives blood flow deeper into the tissues, relaxes the nerves, is strengthening, and promotes healing.
What you need to do is to numb the nerves and then exercise. This results in the beneficial effects taking place. Whenever you start to feel any pain from the exercise, stop. Ice again, and then continue on with your exercise.
To wait until after you exercise to use ice would be counter productive at the least.
Also, you need to use the ice in the method I've described. Simply touching the ice to your skin is not going to do much. Cold water and ice might not seem like much fun, but you get used to them, and they are much better than making the injury worse. Your tolerance level to them is a great measure of healing.
This method is called M.I.C.E., and is described in more detail in the excellent book "Sports Injuries: The Causes, Prevention and Treatment", by Hans Kraus.
What you need to do is to numb the nerves and then exercise. This results in the beneficial effects taking place. Whenever you start to feel any pain from the exercise, stop. Ice again, and then continue on with your exercise.
To wait until after you exercise to use ice would be counter productive at the least.
Also, you need to use the ice in the method I've described. Simply touching the ice to your skin is not going to do much. Cold water and ice might not seem like much fun, but you get used to them, and they are much better than making the injury worse. Your tolerance level to them is a great measure of healing.
This method is called M.I.C.E., and is described in more detail in the excellent book "Sports Injuries: The Causes, Prevention and Treatment", by Hans Kraus.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
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johnlvs2run
- Half Marathon Poster
- Posts: 4012
- Joined: March 16th, 2006, 1:13 pm
- Location: California Central Coast
- Contact:
You are in luck. A used copy is for sale on Ebay for $2.22 plus $3.85 shipping.
http://cgi.ebay.com/The-Causes-Preventi ... dZViewItem
http://cgi.ebay.com/The-Causes-Preventi ... dZViewItem
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
Interestingly, I never feel any shoulder pain during my workout either erging of bicycling. The pain only comes after. Some activities, swimming for one, bring the pain on immediately. The worst of the pain is at night. It is difficult to find a position that doesn't hurt while sleeping. I should note that I have bone spurs at the AC joint and stenosis in the neck.John Rupp wrote:Whenever you start to feel any pain from the exercise, stop. Ice again, and then continue on with your exercise.
It seems to help for me. I am open to experimenting with your suggestions though.John Rupp wrote:To wait until after you exercise to use ice would be counter productive at the least.
BTW: I bought the book.
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johnlvs2run
- Half Marathon Poster
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The pain comes afterwards with the increase of inflammation and heat. This comes on quickly with swimming as you are in warm water, which increases the effects, the opposite of cold water with ice cubes.
A dog ran between my legs while I was running 30 years ago and caused me to go over on the top of my foot, resulting in 3 fractured metatarsals and great pain. I crawled home on my back and put my foot immediately in cold water with ice cubes.
The pain was the greatest at night, due to the heat generated when sleeping. I would get up mostly still asleep, stand in the bathtub with my back to the tap and run cold water on my foot, then dry it off and go back to sleep. This routine greatly alleviated the pain and my foot healed quite rapidly. One night I turned on the hot water by mistake, let out a scream that could probably be heard several blocks away, then sheepishly switched back to the cold.
Your use of ice is definitely helpful. I was referring to the waiting as being counter productive.
I have found that using ice with cold water is much more effective than just using ice by itself. The cold water helps greatly to transfer the cold.
Best regards.
A dog ran between my legs while I was running 30 years ago and caused me to go over on the top of my foot, resulting in 3 fractured metatarsals and great pain. I crawled home on my back and put my foot immediately in cold water with ice cubes.
The pain was the greatest at night, due to the heat generated when sleeping. I would get up mostly still asleep, stand in the bathtub with my back to the tap and run cold water on my foot, then dry it off and go back to sleep. This routine greatly alleviated the pain and my foot healed quite rapidly. One night I turned on the hot water by mistake, let out a scream that could probably be heard several blocks away, then sheepishly switched back to the cold.
Your use of ice is definitely helpful. I was referring to the waiting as being counter productive.
I have found that using ice with cold water is much more effective than just using ice by itself. The cold water helps greatly to transfer the cold.
Best regards.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
Thanks for your comments and advice. I agree with much of what you have said and will take the rest under advisement. I also have found that solid ice doesn't make enough thermal contact. I find that the frozen gel packs work pretty well though as does a bag of ice and water.
My pain with swimming has more to do with the motion than the warm water at least that is how it seems to me. I don't think my shoulder could handle swimming even if it were in ice water. It is a mechanical problem as far as I can tell. The ice helps the soft tissue, but the spur is a problem even if the imflamation is managed well. I think I will eventually have to have the spur ground off like I had done with the other shoulder 10 years ago.
I am scheduled to see my orthopedist again soon. I am anxious to hear what he has to say.
My pain with swimming has more to do with the motion than the warm water at least that is how it seems to me. I don't think my shoulder could handle swimming even if it were in ice water. It is a mechanical problem as far as I can tell. The ice helps the soft tissue, but the spur is a problem even if the imflamation is managed well. I think I will eventually have to have the spur ground off like I had done with the other shoulder 10 years ago.
I am scheduled to see my orthopedist again soon. I am anxious to hear what he has to say.
Update
I went to see my shoulder doc and got a cortisone injection in the AC joint. I have been pain free since then.
My times have improved a good bit at all distances too, but I don't know that it is because of the shot.
Last time the shot was good for 8 months. The doc hinted that I may want to opt for surgery at some point in the future, but as long as the shots are giving relief for a fairly long period... I am in no rush for surgery.
My times have improved a good bit at all distances too, but I don't know that it is because of the shot.
Last time the shot was good for 8 months. The doc hinted that I may want to opt for surgery at some point in the future, but as long as the shots are giving relief for a fairly long period... I am in no rush for surgery.