Best way to crosstrain

ThatMoos3Guy · Post by **ThatMoos3Guy** » February 6th, 2010, 7:48 pm

Alright, so I was recently diagnoses with lumbar spondylosis and have had to take a break from rowing to rehab my back. I'm 19 and rowing for a small college in the United States. Since I can't currently erg I was wondering what the best way to cross train would be. I want to lose as little fitness as possible until I can get back on the erg. I've been for the most part biking, steady distances from 30 minutes to an hour, and doing a little lifting. Any other suggestions would be greatly appreciated!

Snail Space · Post by **Snail Space** » February 7th, 2010, 7:58 am

I'd be surprised if a 19 yr old had spondylosis - more likely spondylolisthesis, but what does a common gasman know!

Whatever. You should do lots and lots of core strength work, using body weight exercise and swiss ball. Also do lots of long stretching sessions - not just the occasional 10 second stretch - I mean a whole 40 minute stretching routine. It can be usefully combined with a core strength session. Personally I would postpone weights until you have built up a solid core, and even then be careful about introducing weights, making sure you do it in a graduated manner.

Other than that, you are right about the bike beinng a good way of maintaining aerobic fitness.

Cheers,
Dave.

bloomp · Post by **bloomp** » February 7th, 2010, 10:21 am

Andy,

I don't know what sort of fitness classes Skidmore offers, but if you can find a spin class the workout you will get is great. Especially if you do 2-3 in a row. If I ever had to stop rowing, I'd pick up cycling.

Hope you recover soon enough for the season!

laur · Post by **laur** » February 9th, 2010, 10:13 am

Biking!!!!!

I agree with Paul- if/when I stop rowing, I will definitely pick up biking.

Stationary upright bikes are great- crank up the resistance and go for a minimum of 80-90 minutes.

I've found that a 80 min SS erg is about equivalent to a 120 min bike.

detlefchef · Post by **detlefchef** » February 9th, 2010, 11:39 am

If you're going to mix in cycling, be sure to stretch your hips a lot. As a cyclist, I can tell you (both first hand and confirmed by others) that tight hips lead to lower back issues when you ride. Essentially, if you don't loosen up where your body hinges, then you end up pulling and pushing on the pedals from your lower back as well as with your legs.

A great way to stretch this region out, and something that has become an indispensable part of my warm-up routine is the swan, or pigeon pose from yoga. Google it and you'll find plenty of videos showing how it's done.

Also, resist the temptation to push really heavy gears as this is yet another way that drags the lower back into the act if you're not careful.

Nosmo · Post by **Nosmo** » February 9th, 2010, 1:47 pm

I don't know anything about your condition, but assuming you can, do a good swim once a week. mix strokes and Breath to both sides. I perfer to use flippers. It will provide some upper body training and keep it encourages rotation and mobility in the ribs and spine that is lacking in cycling.

Cycling is really good, and I recommend doing a long rides at least once a week of at least 60 miles. It is an endurance workout that is hard to get rowing and will come in handy.