Ducks In A Row Ages 40-49

[[old] grace21may]

I started rowing in August and have found it a great overall workout. I joined Ducks in a Row and have been challenged to log in my times online and monitor my progress. My goal is to get onto the first page of rankings....HA! It's crazy hard. I thought I was a generally fit person and that after a little work, I could get up there in the rankings in no time. Well, I had to eat a big, fat piece of humble pie!! I'm still trying to find a comfortable pace that I can maintain for 30 minutes or more. It seems I start out too fast or way too slow. I recently had to turn down the resistence from 3-4 to under 3 because it was just too hard. Can anyone relate? Does anyone have any suggestions for finding the balance between over-exerting and not being challenged enough? I could use some hellp with this. Anyway, for all you women 40-49, I am truly in awe of what you can do. For now, I'm still page 2 of the rankings hanging by a thread, but maybe with time I can join the first page. <br /><br />Waddle on!

[[old] dmhayden]

Set the PM to show your 500m pace. Then figure the pace you'd need to row to match your current best time for 30 minutes (Use the pace calculator on C2's website if necessary). Now do a 30 minute row and try to keep at that pace. If that seemed easy, then next time, try a slightly faster pace. The trick is to watch the pace and try to keep it constant.<br /><br />Another thing to consider: I've seen a formula mentioned a couple of times. It lets you predict your pace for one race based on another one. Something like "if you double the distance, then add 5 seconds to the 500m pace". So if you row 5000m at a 2:30 pace, then you should aim for 2:35 on a 10,000m row. Maybe someone else can point to a more authoritative version of this than my feeble memory.<br /><br />FInally, I'll mention a trick that works for me. Sometimes on longer rows, I'll go 500m easy and 500m harder. Usually there's about a 5 second difference in the pace between the two. Doing this might help you zero in on your ideal pace.<br /><br />Dave<br /><br />P.S. Hope you don't mind me lurking in the Women's forum!

[[old] woolsmith]

Hey There!<br /><br />Dave, darlin', you can jump in to the duck pond any ol' time ya want! I liked some of the stuff you recommended, so I might give it a whirl myself. <br /><br />I'm 47 (birthday is October 3, then I'll be 48). I started a fitness program early last November, but I didn't get my rower until mid-May. My goals are to improve my fitness (anything would have been an improvement!), and to lose 90 pounds. I've lost 37, so I've got a ways to go! When I first started, I could barely do ten minutes on our Schwinn AirDyne. That's pretty sad shape for someone who was such a little athlete when she was in high school, but I'm doing, and feeling, much better. I have so much more energy and stamina for my everyday activities, and my blood pressure is back down in a normal range. <br /><br />I have the damper set at 3, because that seems to be all right for me. Pulling harder will increase the resistance (check your watts on the PM to help determine how "hard" you're pulling for your strokes). <br /><br />I'm not burning up the meters, but I try to get a relatively comfortable 5300 to 5400 meters in during the first 30 minutes, and that's including my warm-up. I think if I restarted the PM3 after a 10 minute warmup, I'd have better times, so I'm going to try that after we get back from visiting the outlaws in IL later this week and next. Anyway, I like to do the longer rows, maybe 45 to 60 minutes in length. Occasionally, I'll do a 30-minute time trial just to test myself to see how much improvement I've made. It's about time for another one, but I've been so dang busy lately. <br /><br />Mostly, I try to keep my heartrate in the 135 to 145 range, but it'll get a tad higher when I'm doing some intervals. Interval training *does* help to improve my times, btw. Right now, I seem to be in a fitness plateau of sorts--I can't seem to bust out of the 5300-5400m in 30 mins range. When that happens, cross-training on my NoridcTrack skier or on the AirDyne seems to help. Using muscles differently seems to help me roll over the hump of a plateau. But I just love the C2 so much, I just wanna keep rowing and rowing.... <br /><br />Hmmm...after analyzing my logbook, I think I'm too comfortable with my comfort zone, so I need to challenge myself again! <br /><br />Jen, the duck with training wheels

[[old] grace21may]

Wow... Thanks for the helpful info, Dave and Jen. Rowing truly does for the upper body what running does for the lower body. I'm finding out exactly how little strength I have every time I get on the rower. But I won't give up!

[[old] Citroen]

<!--QuoteBegin-grace21may+Sep 21 2005, 02:48 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(grace21may @ Sep 21 2005, 02:48 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Wow... Thanks for the helpful info, Dave and Jen. Rowing truly does for the upper body what running does for the lower body. I'm finding out exactly how little strength I have every time I get on the rower. But I won't give up! <br /> </td></tr></table><br /><br />That's not quite true. Rowing does for the lower body what running does <u>and</u> it also does a whole bunch of stuff for the upper body. Rowing is more of a legs sport <i>(else your technique is very bad)</i> that's why I'm using it as cross training for cycling.<br /><br /><a href='http://www.concept2.com/05/rower/musclesused.asp' target='_blank'>http://www.concept2.com/05/rower/musclesused.asp</a>

[[old] grace21may]

Well, that brings to me to another question.... I try to push off with my legs but feel sometimes my arms are working harder than my legs. Is my technique wrong?<br /><br />Thanks for bringing that to the light for me.<br /><br />donna.

[[old] dmhayden]

<!--QuoteBegin-grace21may+Sep 21 2005, 03:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(grace21may @ Sep 21 2005, 03:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well, that brings to me to another question.... I try to push off with my legs but feel sometimes my arms are working harder than my legs. Is my technique wrong?<br /><br />Thanks for bringing that to the light for me.<br /><br />donna. <br /> </td></tr></table><br />If you don't have it already, get the technique video from Concept 2. It's free and very valuable. You can also see a frame-by-frame video of Olympic gold medalist Xeno Muller here: <br /><br /><a href='http://www.invernessrowingclub.co.uk/pe ... o_erg.html' target='_blank'>http://www.invernessrowingclub.co.uk/pe ... tml</a><br /><br />In a nutshell, most of the power in the drive comes from your legs. When you push off with your legs, don't let your back bend forward. Instead, lean back slightly as you extend your legs. You should keep your hands out in front of you during this time. Just as your legs become fully extended, then you pull the handle into your tummy. So remember, legs first, then arms, and your back never leans too far forward or too far back.<br />

[[old] slo_boat]

<!--QuoteBegin-grace21may+Sep 21 2005, 02:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(grace21may @ Sep 21 2005, 02:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well, that brings to me to another question.... I try to push off with my legs but feel sometimes my arms are working harder than my legs. Is my technique wrong?<br /><br />Thanks for bringing that to the light for me.<br /><br />donna. <br /> </td></tr></table><br />There are some fine coaches and rowers here that will probably chime in.<br /><br />I'd say that it is normal to feel like your arms and upper body are working because they are working. However, that does not mean that they are providing as much power to your stroke as your legs. If you are pushing XXX with your legs, you are feeling that same amount of force in your legs and back.<br /><br />I hope that didn't confuse things for you.

[[old] grace21may]

No, that doesn't confuse things at all. It really does help. Thank you. Maybe because my legs are stronger than my upper body, I don't FEEL quite the same amount of effort coming from my legs.... but they are in fact still working hard. Rowers sure are a helpful bunch!

[[old] grace21may]

I watched the video clip. Very cool. Thanks for the link.... I am ready for tomorrow's row with renewed energy and dare I say... better technique!

[[old] woolsmith]

Hey Donna!<br /><br />Yup, the rower will do wonderful things for your arms, shoulders, back.... I've almost completely lost my "wings" in the triceps areas. <br /><br />Couple of other helpful tips I tried after learning about them on these forums: <br /><br />If you find your bottom getting sore after awhile, try sitting on a couple of layers of bubblewrap. Yes, the stuff used for packaging. Otherwise, C2 has a foam pad you can buy, and it works pretty well, too. Eventually the glutes will get toned to the point where you won't notice it as much, or at least you can go for a longer time before you start to feel that achey/fatigue feeling.<br /><br />If you start to get blisters on your hands, try either biking gloves, weight-lifting gloves, or I even used batting gloves. Eventually you'll get so you don't need them. <br /><br />Most of all, have fun! Keep us posted on how you're doing.<br /><br />--jen <br /><br />P.S. I liked the video of Xeno's erg technique--frame by frame really shows each component of the stroke. The boy has nice legs, too.

[[old] Xeno]

<!--QuoteBegin-woolsmith+Sep 21 2005, 06:00 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(woolsmith @ Sep 21 2005, 06:00 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hey Donna!<br /><br />Yup, the rower will do wonderful things for your arms, shoulders, back....  I've almost completely lost my "wings" in the triceps areas.  <br /><br />Couple of other helpful tips I tried after learning about them on these forums:  <br /><br />If you find your bottom getting sore after awhile, try sitting on a couple of layers of bubblewrap.  Yes, the stuff used for packaging.  Otherwise, C2 has a foam pad you can buy, and it works pretty well, too.  Eventually the glutes will get toned to the point where you won't notice it as much, or at least you can go for a longer time before you start to feel that achey/fatigue feeling.<br /><br />If you start to get blisters on your hands, try either biking gloves, weight-lifting gloves, or I even used batting gloves.  Eventually you'll get so you don't need them. <br /><br />Most of all, have fun!  Keep us posted on how you're doing.<br /><br />--jen <br /><br />P.S.  I liked the video of Xeno's erg technique--frame by frame really shows each component of the stroke.  The boy has nice legs, too.  <br /> </td></tr></table><br />...the boy is married with three children.<br />There is a rule of thumb about rowing which could be helpful.<br />When the legs are moving the arms are straight. When arms are moving the legs are straight. The LINK between the leg drive and the arm draw is the back swing. The back swing is used in the last quater of the leg drive before using the lat muscles to move the handle below the chest line. The forward angle of the upper body occurs after the arms have been straightened out from the finish positition and BEFORE the knees break to roll back to the catch.<br />I hope this brings you further in your rowing.<br />All the best,<br />XENO

[[old] woolsmith]

Hi Xeno!<br /><br />Goodness, Xeno, I hope you weren't offended by my compliment about your legs. I'm a nurse, and the human body is an amazing machine to me. I'm sure you've worked very hard to fine-tune your "machine," and I meant nothing derogatory. To achieve the level of athleticism you've attained in rowing, you gotta have great musculature to get the power behind those drives! And good for you, you've earned your titles. And I compliment your committment to your family. I've been married 27 years myself, and by my calculations I believe you were about 6 or 7 years old when I got married. In any case, my apologies if I said anything inappropriate.<br /><br />So back to legs, I have some questions for you or anyone who wants to throw an answer out at me: I've had some problems with my knees in the past, and occasionally they'll ache after what would be a strenuous row for me. I'm thinking that occasionally I might be going past that "vertical shins" rule. My question is, am I supposed to start the drive with my feet flat on the pads, or can I use the balls of my feet more? Is this like running, where the runner is supposed to land on the heel of the foot, not the ball of the foot? Or should I be doing something else to keep from going past a point of "vertical shins?"<br /><br />Thanks in advance for any help!<br /><br />--jen

[[old] Galt]

When we row on the water, we constantly work on drills to reinforce the proper stroke technique. If you try these on the erg, it may better help you to learn the proper technique...<br /><br />Legs only... do the erg using your legs only. Keep your arms straight and lean slightly forward with your back straight and head up...looking at the horizon.<br />Do this over and over until you get the feel of the leg part of the stroke.<br /><br />Next, add in your body. Just before your legs get straight, start leaning back slightly until you are leaning back a little past vertical. Then reverse the process when you move forward... start leaning forward and then start bending your legs.<br /><br />Do this over and over.<br /><br />Next, add in your arms after your legs have extended and you started leaning back.<br /><br />You can do these drills in reverse as well.<br /><br />For example, row just using your arms with your legs extended and leaning slightly back.<br /><br />Try to develop a rhythm with your arms where they are constantly moving.<br />A visualization that I really like is think of your hands as being on a grocery checkout conveyor belt.<br /><br />Keep them moving forward and back and coming up a little and around at the front and down a little and around at your chest (this is the technique used in water rowing). You can get away with not moving them up and down on the erg as you have no blade to be putting in and out of the water, but it will not hurt you to learn and use the actual water rowing technique.<br /><br />Once you have the arm thing down, add in the body swing (arms and body drill)<br /><br />Finally, add in your legs and you have the whole stroke.<br /><br />I know this sounds like alot, but the rowing stroke is really the sum of a few distinct parts, and once you learn each part well, the whole thing will become automatic.<br /><br />

[[old] Xeno]

<!--QuoteBegin-woolsmith+Sep 28 2005, 03:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(woolsmith @ Sep 28 2005, 03:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Xeno!<br /><br />Goodness, Xeno, I hope you weren't offended by my compliment about your legs.  I'm a nurse, and the human body is an amazing machine to me.  I'm sure you've worked very hard to fine-tune your "machine," and I meant nothing derogatory.  To achieve the level of athleticism you've attained in rowing, you gotta have great musculature to get the power behind those drives!  And good for you, you've earned your titles.  And I compliment your committment to your family.  I've been married 27 years myself, and by my calculations I believe you were about 6 or 7 years old when I got married.    In any case, my apologies if I said anything inappropriate.<br /><br />So back to legs, I have some questions for you or anyone who wants to throw an answer out at me:  I've had some problems with my knees in the past, and occasionally they'll ache after what would be a strenuous row for me.  I'm thinking that occasionally I might be going past that "vertical shins" rule.  My question is, am I supposed to start the drive with my feet flat on the pads, or can I use the balls of my feet more?  Is this like running, where the runner is supposed to land on the heel of the foot, not the ball of the foot?  Or should I be doing something else to keep from going past a point of "vertical shins?"<br /><br />Thanks in advance for any help!<br /><br />--jen <br /> </td></tr></table><br />No worries.