Rate my rowing routine - feedback appreciated

[EdL]

Just to say I did a steady state 20spm today. 130hr and around 100w, 2:25 split.

Does that sound okay for steady state?

I'm not trying to become a pro rower, just want to ensure I'm not making mistakes and wasting time.

[EdL]

Finally I'd also say that the whey drink is probably unnecessary. This is just added calories, and a good meal will be better, especially if you have a good diet. Rowing will possibly add some muscles over a long period of time, but it's no replacement for weight training.

One of the things i would say with regards to protein is have a look at your diet, typically it seems most of us dont eat enough protein if we are exercising .

I think target values for general health are c.0.8g/kg bodyweight protein per day. I found when i looked at my diet, iwas under that mostly so for me adding c.25-50g dependant on exercise using a whey shake put me back in the right area for my training regime which is 100k training plan currently.

You may find that you are within range already if so, agree with Stu. Probably worth seeing if you need to take anything, if not its a waste of money plus its likley to add more unnecessary sugar to your diet, last thing you need if you're trying to lose weight.

I read (and also saw a video) that suggested 1.6x my weight, I think I'm 75-80kg (don't actually own scales), but last check was 78.

Perhaps that's the ratio for body building?

Sorry, just to clarify - I don't want to lose weight or muscle, but fat. So lean up a bit.

[GlennUk]

Im not sure whether 'overdosing' on protein shakes is likley to be detrimental (other than the added sugar in the product).

But following your post i google daily requirements for protein asi had only one specific source for the values i was quoting which is from Eddie Fletcher's training plan.

Various online sources suggest normal values in the range from 0.6g - 0.8g/kg body weight per day. This is typical https://www.nutrition.org.uk/nutritions ... ml?start=2

Although i am not entirely sure i agree with their general comments on protein intake, mine was on the low side hence using protein shakes myself on exercise days but this will no doubt vary form individual to individual and what figure you use to calculate you protein requirements.

The higher figures i quoted are from the endurance training planimusing, which is to to erg at 80-85% HRmax values for a 100k distance, I suspect body builders will have similar requirements for much higher intensity but much, much shorter duration efforts.

[EdL]

Here's a source I trust - https://examine.com/guides/protein-intake/

Their calc puts me at 125g per day too - https://examine.com/nutrition/protein-i ... alculator/

The Whey (the company I buy from) recommends the same, but obviously I needed to confirm their 'marketing' on this.

So, now I'm confused?

[mict450]

Just to say I did a steady state 20spm today. 130hr and around 100w, 2:25 split.

Does that sound okay for steady state?

For your age, height & weight, you should be working closer to 200 watts than 100! 130 HR is a good cap for someone old like me doing SS UT2/Zone 2. For you, you should be working harder in the 140 to 150 range.

What drag factor are you using?

[EdL]

Just to say I did a steady state 20spm today. 130hr and around 100w, 2:25 split.

Does that sound okay for steady state?

For your age, height & weight, you should be working closer to 200 watts than 100! 130 HR is a good cap for someone old like me doing SS UT2/Zone 2. For you, you should be working harder in the 140 to 150 range.

What drag factor are you using?

Thank you. I'm being too cautious aren't I? I'm worried I'll 'tire myself out' and rowing 5 days will become uncomfortable, or over doing the steady state will ruin my HIIT the next day.

Drag factor is 130.

[WayHand]

I have made very notable progress from doing lots of low HR distance, and everyone is different and respond differently.

I'm a big advocate of training at 70% of max HR, but this could be as low as 65%. For example, I've been rowing (on and off) for 21 years and I've set 7 or 8 PBs in the past 12 months since I started using this method of training. Notably, I have had quite a lot of dissenting voices saying it's too low, but it has demonstrably worked for me.

My advice is, give it a try for 6-8 weeks and see how you get on, but make sure you keep pushing yourself on the intervals and also do occasional, but not too many, 'grey zone' efforts ie circa 85% HR efforts.

You can only train as hard as you can rest and progress can be very slow so look out for the really small signs rather than big lumps.

Great advice. I did something very similar doing 70% heart rate reserve (0.7 x hr max - hr rest) 10kms for 8 weeks before progressing to Beginner Pete Plan. Several PB's along the way. There is a book on this very subject for running but equally applies to rowing:
https://marshallcf.com/wp-content/uploa ... ld%20Floor

[jackarabit]

100 watts per stroke ≠ 2:25 pace. Your 100W is about what I can put out on 130HR cap for 25’. I’m a tad older, shorter, undoubtedly lower % muscle mass. You could push it a bit toward 104-110W (2:30-2:27pace) without fear and trembling. Not going to tell you 1.5-2W/kilo fit (ideal) weight should be a piece of cake but it is necessary to do some work just below anaerobic threshold.

[mict450]

Thank you. I'm being too cautious aren't I? I'm worried I'll 'tire myself out' and rowing 5 days will become uncomfortable, or over doing the steady state will ruin my HIIT the next day.

Drag factor is 130.

How are you calculating you HR zones? If "by guess & by golly", you need a more objective standard. Try this:

http://www.freespiritsrowing.com/forum/ ... calculator

Rowing is a highly perishable skill. Make absolutely certain that your technique is sound. I would ditch your HIIT regimen & concentrate on long & slow to sharpen your technique. All you're doing with HIIT is ingraining faulty habits that will be very difficult to correct later.

Post a video of yourself on the erg, side view, if not bashful. Guys here with sharp eyes will diagnose deficiencies to help you sharpen your stroke.

How did you settle on 130 DF?

[Ernits]

What's wrong with 130 DF? Also at one post you're saying he should go long and slow and in another that he should be doing his long rows at 200W. Come on man.

[mict450]

What's wrong with 130 DF? Also at one post you're saying he should go long and slow and in another that he should be doing his long rows at 200W. Come on man.

You assume too much. It's too hot to get into micturating contest, so I will just say, you are entitled to your opinion, even if based on a flawed understanding of what I wrote.

[jamesg]

steady state 20spm today. 130hr and around 100w, 2:25 split.

Nothing wrong there, keep at it. HR can be used as quality control: if it doesn't go high at low rates, we're not rowing.

Whey protein is mostly albumin, available in white of eggs and ricotta cheese. It's what's left over after making butter and cheese. Given to pigs to turn into ham if there's no other option. Ricotta is used in Italian cooking, and mixed with sugar and wine is very tasty; one malga owner (32 cows at 1650m) told me they prefer grappa to wine.

Getting there was useful exercise, it took me about an hour climbing 400m and half an hour back down. If me and my boots weigh 90kg, that's 400 x 90 x g / 3600 = 98 W going up. I usually row at 20 and 115-125W.

[EdL]

What's wrong with a 130DF?

[MPx]

What's wrong with a 130DF?

Nothing wrong there, keep at it.

[mict450]

What's wrong with a 130DF?

Nothing wrong there, keep at it.

Appears that I have struck a nerve about drag factor. I merely asked how the OP settled on 130. Nothing right or wrong about it, neither was any pre-judgement implied in my question.

If one doesn't want to answer the question, there is no obligation to do so.

This is a friendly forum. I would hate to see it degenerate to the point where ulterior, sinister motives are attributed to simple questions from any member.

I will withdraw from this subject so as not to disturb the peaceful good feelings of the participants.

My best wishes to all for success in their erging & other endeavors.

Mike India Charlie Tango 450, out.