At age 46, your probable maximum heart rate will be 220-45 = 175 +/- 15. So least expected around 160. To stay safe, train at no more than HR 130. This is enough to stress the systems that have to get fit but will not force you to stop too soon.
To learn how to row, make sure you pull long strokes, as e-C says, with the pull as long and as fast as possible against low drag. Recovery slow and sequenced: hands away, swing forward over the knees, only then lift them. Back straight, low feet, shins vertical at the catch, shoulders well forward, bum behind you. A long stroke at rate 20 will be more than enough to move your heart. Very low drag is essential to getting the right speeds.
When rowing there is no hurry. Boats and flywheels don't stop, as drag is very low. In any case it's the boat that has to go fast, not us, maybe even all day long. This is a question of technique.
Fitness Advice
Re: Fitness Advice
08-1940, 179cm, 83kg.
Re: Fitness Advice
JamesG,e-C, Edward,All,
Thanks for the great advice - Planning to row tonight and going to assimilate all the advice first. Will feed back afterwards.
All much appreciated
Thanks for the great advice - Planning to row tonight and going to assimilate all the advice first. Will feed back afterwards.
All much appreciated
Re: Fitness Advice
Mr. Purchase technique suggested here is flawed.
1. In the recovery phase he leans his torso forward too soon. This prevents the slide. Once torso returns to the upright position after the stroke is completed, it should stay upright for most of the recovery. Torso should be leaned only when you nearly slid all the way forward on the sliding seat.
2. His catch (of the water) is too slow. This is one of the most critical aspects of rowing, on the water or on the erg.
There should be *absolutely no hesitation* at the beginning of the stroke. Once you are all the way forward, you dynamically bury the blades in the water and start to push with your legs. Same concept applies to erg.
3. His arms are not recovering fast enough. He stays bent over backwards, stressing his abdominals and burying the bow of the boat,thus impeding its speed.
Instead of Mr. Purchase, study the official Concept 2 technique video:
https://www.youtube.com/watch?v=t_zmJYQ5URw
The girl in the video is not perfect either, but closer to what correct rowing technique should be.
Also, rowing at 130 bmp will bring next to no benefits to someone whose HR max may be closer to 190 (based on the fact that he already rows at near 170)
The only time he should row at 130 bpm is the technique exercises.
OP - study the technique and then row alongside of the mirror while watching the correct rowing stroke on your laptop/phone.
If possible, ask someone to shoot the video of you rowing, and post it here - you will get more specific advice.
1. In the recovery phase he leans his torso forward too soon. This prevents the slide. Once torso returns to the upright position after the stroke is completed, it should stay upright for most of the recovery. Torso should be leaned only when you nearly slid all the way forward on the sliding seat.
2. His catch (of the water) is too slow. This is one of the most critical aspects of rowing, on the water or on the erg.
There should be *absolutely no hesitation* at the beginning of the stroke. Once you are all the way forward, you dynamically bury the blades in the water and start to push with your legs. Same concept applies to erg.
3. His arms are not recovering fast enough. He stays bent over backwards, stressing his abdominals and burying the bow of the boat,thus impeding its speed.
Instead of Mr. Purchase, study the official Concept 2 technique video:
https://www.youtube.com/watch?v=t_zmJYQ5URw
The girl in the video is not perfect either, but closer to what correct rowing technique should be.
Also, rowing at 130 bmp will bring next to no benefits to someone whose HR max may be closer to 190 (based on the fact that he already rows at near 170)
The only time he should row at 130 bpm is the technique exercises.
OP - study the technique and then row alongside of the mirror while watching the correct rowing stroke on your laptop/phone.
If possible, ask someone to shoot the video of you rowing, and post it here - you will get more specific advice.
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Edward4492
- 10k Poster
- Posts: 1615
- Joined: March 7th, 2014, 11:34 pm
Re: Fitness Advice
Zak Purchase:
Olympics[edit]
2012 London – Silver, Lightweight Double Scull (bow)
2008 Beijing – Gold, Lightweight Double Scull (bow)
World Championships[edit]
2011 Bled – Gold, Lightweight Double Scull (bow) with Mark Hunter
2010 Lake Karapiro – Gold, Lightweight Double Scull (bow)
2007 Munich – Bronze, Lightweight Double Scull (bow)
2006 Eton – Gold, Lightweight Single Scull
2005 Gifu – Silver, Lightweight Single Scull
2005 Amsterdam – Gold, Lightweight Single Scull (U23 World Championships)
World Cups[edit]
2012 Belgrade - Gold, Lightweight Double Scull (bow)
2010 Bled - Gold, Lightweight Single Scull
2008 Poznań – Gold, Lightweight Double Scull (bow)
2008 Lucerne – Gold, Lightweight Double Scull (bow)
2008 Munich – Gold, Lightweight Double Scull (bow)
2007 Lucerne – Bronze, Lightweight Double Scull (bow)
2007 Amsterdam – Silver, Lightweight Double Scull (bow)
2007 Linz – Silver, Lightweight Double Scull (bow)
2006 Lucerne – Gold, Lightweight Single Scull
2005 Munich – Silver, Lightweight Single Scull
2005 Eton – 4th, Lightweight Single Scull
World Under 23 Championships[edit]
2005 Amsterdam - Gold, Lightweight Single Scull
GB Rowing Team Senior Trails[edit]
2011 - 1st, Lightweight Single Scull
2010 - 1st, Lightweight Single Scull
2007 - 1st, Lightweight Single Scull
Well.....he's doing something right.
Olympics[edit]
2012 London – Silver, Lightweight Double Scull (bow)
2008 Beijing – Gold, Lightweight Double Scull (bow)
World Championships[edit]
2011 Bled – Gold, Lightweight Double Scull (bow) with Mark Hunter
2010 Lake Karapiro – Gold, Lightweight Double Scull (bow)
2007 Munich – Bronze, Lightweight Double Scull (bow)
2006 Eton – Gold, Lightweight Single Scull
2005 Gifu – Silver, Lightweight Single Scull
2005 Amsterdam – Gold, Lightweight Single Scull (U23 World Championships)
World Cups[edit]
2012 Belgrade - Gold, Lightweight Double Scull (bow)
2010 Bled - Gold, Lightweight Single Scull
2008 Poznań – Gold, Lightweight Double Scull (bow)
2008 Lucerne – Gold, Lightweight Double Scull (bow)
2008 Munich – Gold, Lightweight Double Scull (bow)
2007 Lucerne – Bronze, Lightweight Double Scull (bow)
2007 Amsterdam – Silver, Lightweight Double Scull (bow)
2007 Linz – Silver, Lightweight Double Scull (bow)
2006 Lucerne – Gold, Lightweight Single Scull
2005 Munich – Silver, Lightweight Single Scull
2005 Eton – 4th, Lightweight Single Scull
World Under 23 Championships[edit]
2005 Amsterdam - Gold, Lightweight Single Scull
GB Rowing Team Senior Trails[edit]
2011 - 1st, Lightweight Single Scull
2010 - 1st, Lightweight Single Scull
2007 - 1st, Lightweight Single Scull
Well.....he's doing something right.
Re: Fitness Advice
All,
Thought I would give some initial feedback from my experience yesterday. It took quite a lot of mental effort not to regress into my usual mad frenzy, but I managed it (more or less, but it took some willpower), and the result was very positive. Unfortunately I was time constrained because of some family commitments so I still only had time for 5km, but the key thing was that I definitely could have continued. At the end I was quite frustrated with having to stop, whereas I am usually gasping for breath in a heap on the floor by that stage.
I left the straps off to start with although surprisingly that didn't seem to indicate too much, perhaps because I wasn't rowing like a lunatic (The old James
). I felt my toes lifting off a little initially, but I think the other changes I made compensated for that by the time I had established a good cadence. I dropped my pace to 2:30, made a conscious effort throughout to focus on sequencing legs and arms properly (which naturally slowed me down anyway) and firmed up my posture a bit. Using the 1-2,3 count worked really well, although to start with this felt reactive rather than the tempo.
My HRM never exceeded 148bpm and averaged at 141. I think I was probably putting a lot of strain on my ticker before
So, plan is to try again tonight, when I should have more time and see if I can notch up 6km, but I won't push it any harder until this all feels more natural to me.
I will post again after a few more sessions.
Cheers,
James
Thought I would give some initial feedback from my experience yesterday. It took quite a lot of mental effort not to regress into my usual mad frenzy, but I managed it (more or less, but it took some willpower), and the result was very positive. Unfortunately I was time constrained because of some family commitments so I still only had time for 5km, but the key thing was that I definitely could have continued. At the end I was quite frustrated with having to stop, whereas I am usually gasping for breath in a heap on the floor by that stage.
I left the straps off to start with although surprisingly that didn't seem to indicate too much, perhaps because I wasn't rowing like a lunatic (The old James
). I felt my toes lifting off a little initially, but I think the other changes I made compensated for that by the time I had established a good cadence. I dropped my pace to 2:30, made a conscious effort throughout to focus on sequencing legs and arms properly (which naturally slowed me down anyway) and firmed up my posture a bit. Using the 1-2,3 count worked really well, although to start with this felt reactive rather than the tempo.My HRM never exceeded 148bpm and averaged at 141. I think I was probably putting a lot of strain on my ticker before
So, plan is to try again tonight, when I should have more time and see if I can notch up 6km, but I won't push it any harder until this all feels more natural to me.
I will post again after a few more sessions.
Cheers,
James
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Edward4492
- 10k Poster
- Posts: 1615
- Joined: March 7th, 2014, 11:34 pm
Re: Fitness Advice
Sounds like you're on your way. It's hard to know exactly what you should be doing from afar, but it's pretty basic. If you can't finish the distance, ya need to slow down. For now, stay with the 2;30 pace, HR looks reasonable. I'm not saying it's wrong to row unstrapped, but you may want to stay strapped in until you get things settled out.Definitely stay with a low rate (20-22). And a slow recovery with an explosive drive. You're gettin' it!
Re: Fitness Advice
Edward/all, just wanted to give an update now that I have had time to really absorb all of your advice and ensure that the new "controlled" James hits the erg consistently.
The great news is that I have consistently been doing 8km during my sessions for the past week, which was totally unfeasible in the old world. And today I managed to do the half marathon 21,097, albeit slowly. Feeling it right now, but incredibly proud of myself.
Owe you all a debt of gratitude for you support.
Going to lie down now
James
The great news is that I have consistently been doing 8km during my sessions for the past week, which was totally unfeasible in the old world. And today I managed to do the half marathon 21,097, albeit slowly. Feeling it right now, but incredibly proud of myself.
Owe you all a debt of gratitude for you support.
Going to lie down now
James
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jackarabit
- Marathon Poster
- Posts: 5838
- Joined: June 14th, 2014, 9:51 am
Re: Fitness Advice
Gotta love a man whose head is soft enuf to let in advice and whose mind is strong enuf to act on it!
There are two types of people in this world: Those who can extrapolate from incomplete data
M_77_5'-7"_156lb
M_77_5'-7"_156lb
Re: Fitness Advice
definitely soft enough!Re: Fitness Advice
I have to say, I read this thread and tried rowing without straps this afternoon at the gym. What a difference!
One really has to concentrate on pushing with the feet and the control is so much better. I rowed a 10,000 metre piece this afternoon in a time of 50:57. Now don't laugh - I appreciate this is still pretty slow but the background is I had not excercised at all in 2015 after a virus caught while working in Africa affected my heart. To put it in context I started a regular exercise regime only at the beginning of February 2016 and rowed my first 10,000 metre piece just a month ago, did 55.57 and felt utterly exhausted. Today I was tired but by no means completely spent - I felt that was something left in the tank. I should add I am 59 about 200lbs and because of the heart issue I take a pill which keeps my heart rate down a touch - so my resting HR is about 54 and only about 140/145 at max.
Without straps this afternoon's piece was controlled and I felt strong. I am no expert, but it seems to me that keeping control of a good technique is absolutely vital. My SPM is still too high I feel at around an average of 25/27.
Not sure if I will always row without straps but it is certainly very good advice for improving technique and control.
Gordon
One really has to concentrate on pushing with the feet and the control is so much better. I rowed a 10,000 metre piece this afternoon in a time of 50:57. Now don't laugh - I appreciate this is still pretty slow but the background is I had not excercised at all in 2015 after a virus caught while working in Africa affected my heart. To put it in context I started a regular exercise regime only at the beginning of February 2016 and rowed my first 10,000 metre piece just a month ago, did 55.57 and felt utterly exhausted. Today I was tired but by no means completely spent - I felt that was something left in the tank. I should add I am 59 about 200lbs and because of the heart issue I take a pill which keeps my heart rate down a touch - so my resting HR is about 54 and only about 140/145 at max.
Without straps this afternoon's piece was controlled and I felt strong. I am no expert, but it seems to me that keeping control of a good technique is absolutely vital. My SPM is still too high I feel at around an average of 25/27.
Not sure if I will always row without straps but it is certainly very good advice for improving technique and control.
Gordon
Gordon, 67, 6', 205lbs
Re: Fitness Advice
Hi Gordon,
I agree - technique is key. The straps off advice was the thing that made the most seismic difference to me. I don't row without straps every time now, but every now and then I do a couple of km without them to check that I am not regressing. So far so good.
Since posting my original plea and working through the responses my confidence, stamina and hopefully technique, have improved immensely. I have been transformed from a maniac that would be physically spent at 5km to someone who can achieve a half marathon, within the matter of a few weeks. Thanks again to everyone who responded.
Cheers
James
I agree - technique is key. The straps off advice was the thing that made the most seismic difference to me. I don't row without straps every time now, but every now and then I do a couple of km without them to check that I am not regressing. So far so good.
Since posting my original plea and working through the responses my confidence, stamina and hopefully technique, have improved immensely. I have been transformed from a maniac that would be physically spent at 5km to someone who can achieve a half marathon, within the matter of a few weeks. Thanks again to everyone who responded.
Cheers
James