What besides the erg is part of your exercise plan?

Cazneau · Post by **Cazneau** » December 14th, 2008, 1:52 pm

I confess that as much as I like the C2, I wouldn't be able to stick with it if it was my only form of aerobic exercise. I enjoy running outdoors more than anything else, but my middle-aged body can only handle that impact maybe 3 or 4 times a week. So currently I mix it up with pretty much equal parts running, swimming, rowing and cycling. I realize that this is not a formula for excelling in any of these activities, but keeps things interesting for me, and probably minimizes my risk of injuries. Oh, and I try to get a few strength sessions in a week, but I really hate those, even though I know they are good for me.

What's your exercise program look like?

Heifer · Post by **Heifer** » December 14th, 2008, 3:28 pm

Right now, pretty much just erging, because of my time constraints. But I think running and swimming are nice complements for rowing. When I was actually rowing, back in the day, I liked weight circuits too - done briskly enough to be aerobic. I would do something like 50 seconds on, 10 seconds off each of some combination of: squats, lunges, pushups, situps, tricep dips, bicep curls, back extensions. Just with free weights. All good muscles to build for rowing and the circuit-y nature of it made it pretty aerobic, as well.

raymond.botha · Post by **raymond.botha** » January 30th, 2009, 2:38 am

Caz aerobically I'm with you.

I have a chin up bar and a dip bar fixed to my garage wall at home that I use for body weight exercises as well as doing pushups. You only need to do 1 set of each to feel great. I grew up with that routine and have kept it up on and off since then.

It reminds me who I am ?? Its nice to feel strong and fit which I find is what the erg adds for me. The rest just polish.

If you can do 1 set 10 chins, 1 set 15 dips and 1 set 30 pushups (vary hands position for fun) you'll look and feel great.

Ray

johnlvs2run · Post by **johnlvs2run** » January 30th, 2009, 3:20 am

running - 100% for this year

supplemental
elliptical - did 10 minutes this morning - 1st time
bike stand - 30 minutes this morning just to get used to it

yoga - sun salutations to warm up
a few squats on my toes - just to stretch out my legs

also have
recumbent cycle - have only used a few times - might use to get used to it
roller board - don't plan to use it again, might take it apart
nordic track - planning to get rid of it
treadmill - like to get rid of it and get a better elliptical

nchasan · Post by **nchasan** » January 31st, 2009, 4:59 pm

For me I use the Kettlebell, down pull and dips machine and dumbells on the weight bench after each row. I do two sets and I am working toward adding the TRX core workout as well.

I do:
- Deadlifts with 70#
- Squat and one arm overhead press with #25
- Squat and press with both arms with 40# (20#in each hand)
- Squats with 35#

On the bench I do
- 25# modified bench rows
- Dumbell bench press with 20# in each hand

Dips and Pull ups
- 60# dips
- 60# pull ups

Cable strap
- Triceps curls

Swiss ball
- Sit up curls

On the weekend, I go for a two to three mile run

Neil

badocter · Post by **badocter** » February 1st, 2009, 5:57 am

3 days a week alternating A/B workout (sets x reps, F= to failure). 1/2 free weights, 1/2 bodyweight. The equipment is an olympic bar, bumper plates, and a power rack. Current stats in braces, vid links for the less common ones to clarify:

Workout A
5x5 Squats {64 kg}
5x5 Bench Press {59 kg}
5xF Inverted Rows {9/8/7/7/7} http://www.youtube.com/watch?v=QEa8uVlPDbA
3xF Pushups {23/22/17}
3x12 Hanging knee to elbow raises http://www.youtube.com/watch?v=J1BpYUms8ic

Workout B
5x5 Squats {64 kg}
5x5 Overhead Press {41.5 kg}
1x5 Deadlifts {81 kg}
5xF Chinups {6/5/4/4/4}
3x30" Prone bridge
3xF Dips {15/13/9}

marvy1 · Post by **marvy1** » February 1st, 2009, 1:00 pm

I do 10-15 minutes on a stationary bike and then about 40 ab crunches. Followed by 15 minutes on the rower.

I know 15 minutes isn't that much on the rower, but I am just recuperating from a ruptured quadriceps tendon in my left leg and I have to build up my stamina again.

I'm not an expert but I think the 10-15 minutes on the bike and then the ab crunches warms my muscles up for the rower.

Does this sound like a good exercise regimen?

Thanks! Marvin

Hal Morgan · Post by **Hal Morgan** » February 1st, 2009, 1:50 pm

Work! Anyone else bust butt for the "dollar".

)

zen cohen · Post by **zen cohen** » February 1st, 2009, 10:03 pm

Cazneau wrote:I confess that as much as I like the C2, I wouldn't be able to stick with it if it was my only form of aerobic exercise. I enjoy running outdoors more than anything else, but my middle-aged body can only handle that impact maybe 3 or 4 times a week. So currently I mix it up with pretty much equal parts running, swimming, rowing and cycling. I realize that this is not a formula for excelling in any of these activities, but keeps things interesting for me, and probably minimizes my risk of injuries. Oh, and I try to get a few strength sessions in a week, but I really hate those, even though I know they are good for me.

What's your exercise program look like?

I've been doing exclusively C2 and weight training for the last two months or so while working up to 1 million meters. Now that I've past that, I'm backing off the erg for awhile. I was doing an average of 15km-20km (or more) per workout but I'm burned out on the erg for now. Today I went to the gym for the first time in a five days and did 2km halfheartedly, then 30 easy minutes on the elliptical, 20 minutes weights, and a 1km cooldown row.

In a way I hate erging. AFAIC, it's the best cardio workout in the gym, but it's sort of a boring torture machine for me. I keep going because it's great for staying in shape, for the goals (like hitting a million) and the competition (even though I'm mediocre I like to compete). For me to keep at it I'm going to have to set some new goals now, like dropping my 2k time as close to 7 min as possible.

Uh, sorry for that tangent. To answer your question I think I'm going to start cycling again and doing more strength training. I don't like erging very much but I do enjoy lifting things. I'd like to work back up to doing 15 dead-hang pullups again, like I could in my 30s but I can only do about 10 nowadays.

Hal Morgan · Post by **Hal Morgan** » February 2nd, 2009, 10:13 pm

I also have a total gym.

Montanaandy · Post by **Montanaandy** » February 3rd, 2009, 3:21 pm

Zen - I too have been experiencing a love/hate (more like love and dislike) relationship with my erg lately although I don't row nearly the amount that you do (around 30K per week or so).

I was routinely smashing my PB's for a while but now I am just struggling to psyche myself up to complete the piece which I have been able to do but honestly I have really wanted to bail early on or mid-way as of late.

Recently I took a week off from the erg and went hiking in AZ and absolutely loved it so perhaps it is burnout. However, no other machine comes close to the erg in trerms of total workout and it is addictive. I have a Stairmaster, Precor EFX, & Landice treadmill and most of the time they sit unused. Do use the spinning cycle but only as a post-row cool down.

raymond.botha · Post by **raymond.botha** » February 4th, 2009, 3:47 am

This love / hate thing you have to conquer. My method was to go strapless and change the PM3 to show calorie counts. No emphasis on pace whatsoever. It was encouraging to note how my calories, lets say I was shooting for 400, would change over distance / time given a lower HR which kept me interested. I found a long effective pull on the handle felt good. I imagined myself out on a scenic river going for a row while my body worked to get me "there". What bummed me out was a predisposition to going faster all the time. As soon as I started my piece I found my HR would jump in anticipation / or from fear at the work ahead. Once i got used to the strapless I enjoyed my normal erging again with much better form.

Ray

Montanaandy · Post by **Montanaandy** » February 5th, 2009, 3:03 pm

I do row strapless (have since hip replacement) and it certainly makes a difference. I limit myself to longer pieces (generally 9000M - 11,000) because I row strapless. I have always managed to get through a piece by breaking it down into 1 x 30 strokes as hard as I can reasonably go and 3 x 30 strokes of more moderate rowing, concentrating mainly on form and rhythym. I try to maintain a SPM of 28-30. Once I get 1/2 way through a piece I am fine. The problem that I have been experiencing lately is that about 2-3000M into a piece I am mentally struggling. I know that I am only 1/3 or less of the way through and think seriously about tanking the piece. I know that I personally cannot do this though because this is a slippery slope. My main objective lately has just to complete the piece and I am all right with this because I know that I am not going to set any records given my age/physical limitations. I plan on incorporating Row Pro into my routine and I hope that this will give me a bit of a kick in the rear or at least vary the routine. I know that I can't give up rowing because it is the best exercise that there is IMHO.

raymond.botha · Post by **raymond.botha** » February 5th, 2009, 3:49 pm

Montan'

What is it that you struggle with mentally while erging ? Is it boredom, apprehension or physical fear of over-exertion.

I used to get overwhelmed at the thought of anticipating the over-exertion to come, hence now less emphasis on speed. I often watch my little boy aged 3yr running around with boundless energy, and although he races his cousins, they never go into the red like we do. So, I wonder why us adults want to inflict such pain on ourselves ? Where did all the fun go ?

Ray

Montanaandy · Post by **Montanaandy** » February 5th, 2009, 9:38 pm

I would have to say it is boredom/monotony at this juncture. I played ice hockey up through college and there was some fear/apprehension involved in that - not knowing whether you would be roughed up on a given night and playing through an entire season with injuries (separated shoulder, broken fingers, numerous bumps and bruises, etc.). I have never "feared" rowing per se, I just don't feel like doing it sometimes.

There is no getting around the fact that rowing is hard work. Enjoyable and rewarding but hard work nonetheless. Rowing 10,000M at a SPM of 30 takes me around 44 minutes and means that I will take around 1300 strokes. Doing this day after day, week after week, month after month can become trying. Finding ways to keep it fresh it the challenge. Music helps a great deal. I am not one who likes to watch TV when exercising because it breaks my concentration too much.

You ask "where did the fun go" and I think that a lot of it stems (at least for me) from being schooled in "no pain no gain" . I have been programmed through prior athletic endeavors to feel that I am not trying hard enough if I am not "suffering". Of course I know that this is complete BS but old habits are hard to break. There is also the illusion in my mind that I am still 20 years old and not 48

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