A little discouraged

[Bob S.]

Ramming speed!

That was my mantra when I was out in a single and I spotted a coach's launch ahead of me — especially the one used by the coach of the local University men's crew. He was notorious for plaguing other rowers with his wake. Since he was keeping up with his crews in eights, he would naturally be passing the smaller shells.

Never succeeded in catching one however. I guess that it would have been a little rough on the bow of the fragile single if I had.

Bob S.

[KDreese]

I am new to rowing as well (in my 4th week). Thus far I have found it helpful to do timed variable intervals instead of distance (e.g. 10K). I have found that focusing on the time has been very helpful in keeping a good pace. Sure my ego might feel better if I rowed a faster split (I am really really slow (PB 2:07 50 split)), but my goal is weight loss NOT racing.

Also, looking at my log files and the calories burned I find that I actually burn more on 20-30 min rows where I try to stay consistent (1st 10 mints in the 2:15 to 2:17 range and then last 10 mints in the 2:20 range) during the nonstop rows instead of short intervals where I tend to row really hard for multiple 5 min intervals. I am sure my body will adjust to the longer rows, but for now that seems to be working. Also, I try to keep the splits AND the SPM in a certain range so that my form is more balanced by being faster at the beginning than during recovery. One thing I think about is how it would look if I were in a real boat... I see people cranking away like mad men with the resistance all the way to 10 and they row for 2 mins and then go lift weights or whatever. However, in my case I tend to try and row as strong and consistently as I can while trying to keep a form like on a real boat... maybe I havent watched a lot of rowing, but when was the last time you saw someone sawing away at the oar with extreme speed on the recovery? IMO, even fast rowers look smooth and elegant in a certain strong way.

One final note. From a weight loss perspective, I lost 18 pounds before I started rowing by going on the South Beach Diet. Since I have been rowing (last 30 days) and no longer dieting per se but just eating better; I have only lost 3 pounds but my waist is smaller, overall body more toned, face thinner, etc. My clothes fit MUCH better as well. I would think that is due to building muscle and not just reducing fat.

One other thing that I have been doing is tracking my food intake on my iphone. There is a free iPhone app called "Lose It" that is really great. The app has a database of foods (name brand, restaurants, etc.) that you can reference and you can create your own recipes that are more specific. Also, it allows you to put in your weight goals and add in daily exercises that you do. I find it great to have all that in my pocket instead of having to track on paper or log into a computer later. Anyway, its on iTunes if you need to use it; just sort for "lose it".

[sekitori]

To find your real max heart rate; using a heart rate monitor, row for a while until you are thoroughly warmed up. Then keep ramping up your exertion until you reach your anerobic limit. When you get to the place where you absolutely cannot maintain the effort for longer than 10 seconds and pretty much fall off the machine, remember that heart rate. Its your max.

An even better idea would be to visit a cardiologist and get a maximal stress test. The test usually is done on a treadmill although stationary bikes can also be used. The problem with a do-it-yourself maximal stress test is that some people won't drive themselves to the point where they "pretty much fall off the machine". If you do use that method, you must check your heart rate immediately after stopping. If you wait even a few extra seconds, the number of beats per minute will begin to drop and the result won't be accurate.

Medical professionals who monitor your vital signs during the test will have no fear of having you reach your maximum pulse as long as your have no history of cardiac problems and are reacting well while the test is being conducted. And the result will be as accurate as possible.