Introduction and Goals

[EdwinVanEijk]

Took another 2 day rest and rowed a new 2k just now and did it in 9:11.0. Pretty darn happy with that result! 12.7 secs faster than any previous run. And I didn't even push it!

Regards, Edwin.

[Tenshuu]

Took another 2 day rest and rowed a new 2k just now and did it in 9:11.0. Pretty darn happy with that result! 12.7 secs faster than any previous run. And I didn't even push it!

Regards, Edwin.

Congrats on the PB.

You're starting to realize the quick gains in aerobic fitness already, compared to not being active. That's some pretty motivating progress Ed. How does your rowing schedule tend to be setup these days now?

[EdwinVanEijk]

Basically, to make sure I give my elbow time to heal, I do one training, then take 2 days of rest. I'll do a 5k tomorrow with 2:45 to 2:50 split times.

Regards, Edwin.

[EdwinVanEijk]

As long as I don't go flat out, the elbow is ok. Rowed a faster 2k again this morning. Did it in 8:52.9. Another 17.1 secs faster than before!

Regards, Edwin.

[EdwinVanEijk]

Just back from a week of business travel to the USA. Couldn't fid time nor place to train. Just picked up training and did a 2k. Slow rate, 22 spm, pretty forceful on the power. 9:00.2. Not bad. I plan to do a few 5k's coming weeks ...

Regards,
EdwinVanEijk

[EdwinVanEijk]

So I have a question. Hope any of you can help out.

I want my screen to give me 500m splits AND give a prediction on my 2k or 5k end time.

But where do I find this?

Regards, Edwin.

[EdwinVanEijk]

Found it! I also did another fast 2k and brought my PR to 8:38.2. That's 14.7 seconds faster than what I did 2 weeks ago.

[lindsayh]

Found it! I also did another fast 2k and brought my PR to 8:38.2. That's 14.7 seconds faster than what I did 2 weeks ago.

early gains can be very satisfying can't they?

[jackarabit]

Looking good, Edwin! Harden up the low rate work and a couple more 15-20” leaps on 2k pace will happen. The honeymoon rises only once so enjoy it. After, the hard work remains hard and rate of improvement slows.

[EdwinVanEijk]

Thanks guys. A few weeks have passed. I didn't attempt another faster 2k. Basically want to make sure the biceps to elbow tendon is fully healed. But I am training around 4 times, to 5 times a week. Up until now 2k's and 5k's, usually a mixture of some interval styles (where I go faster for 500 meters, then recover a bit in the next 500 meters), overall faster work-outs and recoveries.

For the coming few weeks, I especially want to make more meters. So I am thinking of doing two longer distance, more relaxed tempo trainings. Like 8 to 10k's, and two HIIT intervals. I feel my technique it pretty good and I can draw speeds towards 1:45 in split times easily, so power should be ok to (for a starter), but my aerobic qualities need improving! Hope the above schedule will help me make some progress.

Regards, Edwin.

[EdwinVanEijk]

Update. In general things are moving in the right direction, but not all is great. If I look at rowing, my take on it (remember: rookie) is that it is about technique, strength, and stamina.

My technique is pretty good. Or at least heading in the right direction. I can go slow and kick some ass at slow speeds, then go faster and maintain power per stroke levels.

My power is pretty good to (again, for a newbie). I can do a 0.5k in 1:40.

I think my problem is with stamina. My current PR on the 2k is only 8:38 (even though it has been a month ago and I think an 8:00 is now possible). My 5k is 22:59. Done 2 weeks ago. And above 5k I really struggle. Decided to try a 10k twice, but just couldn't do it. 6.5k seems to be my limit.

So endurance or stamina is the challenge. That's why I plan to do two longer steady state rows per week. 6.5k now, but hopefully more clicks soon.

Does that make sense?

Regards,
Edwin.

[Erik A]

Hi Edwin
bad luck with the torn bicep tendon. i have the same thing and my specialist told me to stop rowing. and i only have a partial tear at the elbow which i did doing bicep curls at the gym. mine happened last August and when i finally got to the specialist it was stop all arm work immediately and dont lift anything heavier than a feather until further notice. That was in Oct last year. i have another follow up appointment early August before i head to the states for a month. i plan to start my comeback after that trip pending the Ok from the specialist.

[EdwinVanEijk]

Yep. My injury also stems from swinging dumbbells at the gym. Over half a year ago now. The issue seems 3-dimensional movement. The elbow is only a 2 dimensional operating joint. Any (total) movement done by - say - the left arm usually has 3 dimensions. The shoulder and wrist take care of the 3rd dimension. But if they are not strong enough, we start to involve the elbow as well, and that's what hurts it.

The advantage of rowing is that it's a well-controlled movement, so if you don't do crazy fast or strong and monitor your technique, the elbow stays within the 2-d range it is suited for. Lower intensity workouts actually make blood flow through the tendon better, and this helps recovery. Should take 2 months, I am told. Also, as you row, not just the elbow joint, but also the wrist and (especially) the shoulder get stronger, meaning in the future you'll stress your elbow less.

Regards, Edwin.

[Erik A]

interesting that you were told about 2 months. mine said it would be up to a year possibly longer and i would never get full strength back in that arm. even if i tore the tendon off completely and got it surgicaly re attached i would only ever get back to about 80% movement and strength. makes sense about the 3rd dimension. the guy i see said the majority of full tears are caused by reflex movement (as in dropping something and grabbing for it) not pure weight as such. its been super frustrating as i was in a pretty good place when it happened and was gearing up for a couple of comps. then pretty much cold turkey. after August regardless of what he says i will probably start rowing again. it will just take longer to get back to where i was at when it happened

[EdwinVanEijk]

My advice is to look for a good physiotherapist. I work with one that works with the national judo institute.

Regards, Edwin.