How to make a 10k row a bit more interesting

[Tugger*#]

Looking for some input, help and advice to liven up / make interesting my 3 x 10k erg rowing sessions a week. I currently try to concentrate on form and effort during the row as an example :- my Monday row was trying to put constant effort in from 10,000 down to 3 or 4k and was on for a good PB of 2.30 / 500 = 50mins total but needed a break so paddled for 250 then hard for 750 and repeated but by that point my I had lost my chance of any PB and was spent & bailed at just under 2k to go. I think I should have bit the bullet and worked through the wall in hindsight and I might have done it, always a bit wary of pushing too hard for too long as I am a triple heart bypass patient from 2yrs ago. I had a hard 10k 3-4 weeks ago and suffered with quite a bad tight chest after so it put the frighteners on me a bit. I tend to row a SPM of 17 - 25 and a drag factor of 140 at the start reducing to 120 if I feel the need. I am aware that I need to concentrate on engaging the legs to push as it is far too easy to fall into the pulling mistake. I am not really looking to chase times other than less than 60mins for a 10k but want to mix things up a bit with some sort of intervals - I am on a council public rower so unable to get off as such and come back a minute or two later.

[JaapvanE]

I try to vary intensity a bit. I use a heartrate monitor (chest strap) and most 10K's I try to focus on consistency of the row and keeping it below 70% of my maximum heartrate. Just to make sure I stay relaxed. Several trainings per week are like that. Some are all-out but not too many as I need recovery time as well.

But be assured, that PB will come with enough training, but most of us can't force themselves to produce a PB on a specific date. Sometimes all goes well and you row a PB by accident (an American woman even rowed a WR that way) sometimes you overreach that day's physical capabilities and you crash and burn. The more you train, the easier you recognise overreaching (potentially preventing the crash and burn thing), but as a PB is close to your personal limit there is always the risk of crashing.

[Ombrax]

It's never terribly exciting, but I break it into three 3333m pieces with 3 min breaks, which helps.

On thing that really helps when doing 5k is the pre-programmed 2000, 1500, 1000, 500 workout C2 has in the PM. For me the time really flies on that, as I try to do it with negative splits. You could do something similar with a 10k. Say, 5k, 3k, 1.5k, 500

[ampire]

It's never terribly exciting, but I break it into three 3333m pieces with 3 min breaks, which helps.

On thing that really helps when doing 5k is the pre-programmed 2000, 1500, 1000, 500 workout C2 has in the PM. For me the time really flies on that, as I try to do it with negative splits. You could do something similar with a 10k. Say, 5k, 3k, 1.5k, 500

Thank you for info on this workout, it sounded interesting so I found it in custom list. I will try this out some time.

[Erik A]

when i was using the gym rower on my longer rows i would do a time period of an hour (for example) and set it as intervals on the PM. so 4 x 15 min with 2 min rest and that would give me enough time to get off the erg. walk to the wall and back then get back on for the next set.
sometimes people would walk up to the erg but see that it was counting down and move off plus my bottle and towel were on the seat. i never really had a problem with others as for the most part the erg is left alone hiding in a corner as it scares a lot of people

[Holly62]

Hi Tug, there is something satisfying about the 10k, I mean it's worth getting changed for, setting up the erg, cleaning the Rower down, attaching the h10, taking a couple of gulps of iced water, a good puff of air before the first pull... before setting off on your journey, a proper work out, not a paddle or a let's see but a real satisfying workout, I love it in fact if you look at my log you'll see nothing but 10ks listed.

I make a game of the whole thing, firstly I aim for 1 k every five minutes, sometimes over occasionally under, but it started out as "I need an hours cardio twice a week" to maintain my heart health, to justify my concept 2 purchase as opposed to the train and gym membership to use the rehab machines in Caerphilly.

The machine sits in two pieces in my bedroom, so I have no excuse at all not to use it.
Now back to the plot or game of 10k survival, I have a nice view of the mountains from my window at the begining of the year there was snow on top now I'm more interested in the birds using the chimney pot opposite as a nest.
I have three fifty five minute playlists on my mp3, the music and more importantly bpm maintain my 21/23 spm rhythm, and inspire me at points on my journey I know, or rather I used to struggle with.
For the first 1k I concentrate on getting up to my heart rate of 120 to 125bmp cruising altitude, getting my spm settled and my form right so I'm doing the best I can.
Then I day dream my way to the half way mark, when I recheck my heart rate spm and my eta, which should be about fifty minutes, if not I push hard until I'm back on target, this used to be a lot tougher but as time has gone on I find I quite enjoy my Ben hur correction between five and four k... Ramming speed . Then I listen to my music and think about the latest book I'm reading until I get to 2k and the last ten minutes then I imagine I'm in HGWell' time machine, hurtling back through the 20th century towards a meeting with julius ceasar at the end of my journey..

I then log my 10k, feel great about achieving what the majority of the population can not do and relish the fact that I feel great.

[mitchel674]

On thing that really helps when doing 5k is the pre-programmed 2000, 1500, 1000, 500 workout C2 has in the PM. For me the time really flies on that, as I try to do it with negative splits. You could do something similar with a 10k. Say, 5k, 3k, 1.5k, 500

These suggestions are genius! You're practically done right after you start. It's such a mental game.

[Tugger*#]

Hi Tug, there is something satisfying about the 10k, I mean it's worth getting changed for, setting up the erg, cleaning the Rower down, attaching the h10, taking a couple of gulps of iced water, a good puff of air before the first pull... before setting off on your journey, a proper work out, not a paddle or a let's see but a real satisfying workout, I love it in fact if you look at my log you'll see nothing but 10ks listed.

I make a game of the whole thing, firstly I aim for 1 k every five minutes, sometimes over occasionally under, but it started out as "I need an hours cardio twice a week" to maintain my heart health, to justify my concept 2 purchase as opposed to the train and gym membership to use the rehab machines in Caerphilly.

The machine sits in two pieces in my bedroom, so I have no excuse at all not to use it.
Now back to the plot or game of 10k survival, I have a nice view of the mountains from my window at the begining of the year there was snow on top now I'm more interested in the birds using the chimney pot opposite as a nest.
I have three fifty five minute playlists on my mp3, the music and more importantly bpm maintain my 21/23 spm rhythm, and inspire me at points on my journey I know, or rather I used to struggle with.
For the first 1k I concentrate on getting up to my heart rate of 120 to 125bmp cruising altitude, getting my spm settled and my form right so I'm doing the best I can.
Then I day dream my way to the half way mark, when I recheck my heart rate spm and my eta, which should be about fifty minutes, if not I push hard until I'm back on target, this used to be a lot tougher but as time has gone on I find I quite enjoy my Ben hur correction between five and four k... Ramming speed . Then I listen to my music and think about the latest book I'm reading until I get to 2k and the last ten minutes then I imagine I'm in HGWell' time machine, hurtling back through the 20th century towards a meeting with julius ceasar at the end of my journey..

I then log my 10k, feel great about achieving what the majority of the population can not do and relish the fact that I feel great.

I absolutely love your description lol that in itself is inspiring thank you. I have just done my missed 10k from Friday at 9am this morning as was preoccupied with family trauma. I used some advise from someone on here and did intervals of 5k-3k-1.5k & 500mts with 1 minute rest inbetween and it passed quite quick but improved my time and effort no end. I then carried on and did another 1900mts for the Juneteenth Concept challenge - today is a good day. I too am now at the point of only doing 10k's 3 times week.

[Tugger*#]

It's never terribly exciting, but I break it into three 3333m pieces with 3 min breaks, which helps.

On thing that really helps when doing 5k is the pre-programmed 2000, 1500, 1000, 500 workout C2 has in the PM. For me the time really flies on that, as I try to do it with negative splits. You could do something similar with a 10k. Say, 5k, 3k, 1.5k, 500

I tried the 5k-3k-1.5k & 500mts and it worked a treat thank you.

[Ombrax]

I tried the 5k-3k-1.5k & 500mts and it worked a treat thank you.

Glad to help. : )

[Tugger*#]

I try to vary intensity a bit. I use a heartrate monitor (chest strap) and most 10K's I try to focus on consistency of the row and keeping it below 70% of my maximum heartrate. Just to make sure I stay relaxed. Several trainings per week are like that. Some are all-out but not too many as I need recovery time as well.

But be assured, that PB will come with enough training, but most of us can't force themselves to produce a PB on a specific date. Sometimes all goes well and you row a PB by accident (an American woman even rowed a WR that way) sometimes you overreach that day's physical capabilities and you crash and burn. The more you train, the easier you recognise overreaching (potentially preventing the crash and burn thing), but as a PB is close to your personal limit there is always the risk of crashing.

I so agree with you about most PB's come by accident, this defo seems to apply to myself and am very happy to take that. Yes there are times when you simply do not have it in you for a full on row either power row or even a paddle - I simply revert back to doing my series of drills so at least I finish the distance. I have a thing in my head where if I miss a row on a day for whatever reason I have to make the distance up on the following rows so it spurs me on to do my bi-daily row or suffer for it later.

[Merlin]

At times, rowing the same pace can be very satisfying for me.
Sometimes, however, it is just way too boring like doing the same 10k again and again.
With this workout called "erg golf", I find the time is flying...
It's basically an interval workout of 18x1min intensity with 18x1min of slow paced active rest.
One is changing the stroke rate and pace every minute and the damper settings every 3 minutes, so the workout keeps you cognitively involved and quite busy. I was introduced to this great workout by Tim Grohmann (gold medalist in the London olympics): https://www.youtube.com/watch?v=O7zXj1Jc0hE (video in German). The pace is based on your current 2k pace plus 8 seconds (@SRM: 24) and your 2k pace plus 4 seconds (@SRM: 28). The fun kicks in when you try to hit these target paces at different dumper settings such as D1 versus at dumper setting D10. It feels very different to row the same pace at D1, D5 and D10 and this contrast makes the workout challenging but also great to practice rowing form and technique (e.g. focusing on a powerful leg drive).

Please be sure to be safe from a medical perspective! Stay safe and have fun.

Workout:
5 min warm-up
18x1min alternating between @SR 24 @1:50 pace and @SR 28 @1:46 pace with 1min rest and changing the damper setting from 3xD1 to 3xD5 and 3xD10 (repeated 2 times).
5 min cool down

[GreenStratMan]

Firstly, follow the path of your breath and become as aware as you can of all of the nuances of that, the sensation, the feelings, the temperature etc. and allow it to be as it is and notice what you notice about that. Then when you’re ready you can take your attention completely and fully into the feelings and sensations of your body while you row and notice what you notice about that, it may be easier to start with your hands or your face or feet. If you find that the sensations in your feet feel particularly warm and soothing notice that it can spread up your calves etc, just by engaging your attention. Notice any tension your can become aware of and breathe into it and notice how it can dissipate all by itself as you shine the light of your consciousness into it now. Eventually you can become aware of the sensations in your whole body at the same time. Become aware of the flowing nature of your body as you enjoy each and every stroke and feel grateful for virtuous nature of the community of atoms, molecules and cells which have congregated now in the light of your awareness to express itself fully without bounds or constraints. Notice how enjoyable finding yourself in that state of flow can be, now.

The problem is we want the rewards of our toil but find the thing that provides the rewards to be a slog. When you’re in the zone, mind and body can reunite and that is where the magic happens, in that state of grace. In our daily lives we become so consumed by the toxicity of our culture we forget who we really are and begin to believe that we are our mind and everything it has become identified with.

I used to do 10k regularly and it was amazing how easy or hard I could make it for myself.

I have an autoimmune disease now, which has affected my liver and nerves, caused severe muscle wasting and weakness. I had a flare-up in March 21 which left me with partial paralysis and widespread numbness. It took me weeks just to be able to stand up and months to learn to walk again and walking is still a work in progress. I’m rowing again now, thankfully. I was told that people like me don’t really get better, even though I have no diagnosis. But since I became stable again after a few weeks there have been incremental improvements every single day and I notice and am grateful for every single one.

The mind is the most powerful thing we know of. Better that it is a friend rather than an enemy. Unfortunately, for most of us, it works against us and we don’t even realise. Many of become addicted to the drama and problems it creates.

So, be kind to yourself. If you’re not enjoying 10k’s it’s perhaps because you’re not present in the moment. Gently find a way to be with your experience and notice how you may be resisting the distance. Distraction is probably not a great strategy long term. The above may help.

Best wishes.

[JaapvanE]

[quote=GreenStratMan post_id=555017 time=1658997526 user_id=758902]
I have an autoimmune disease now, which has affected my liver and nerves, caused severe muscle wasting and weakness. I had a flare-up in March 21 which left me with partial paralysis and widespread numbness. It took me weeks just to be able to stand up and months to learn to walk again and walking is still a work in progress. I’m rowing again now, thankfully. I was told that people like me don’t really get better, even though I have no diagnosis. But since I became stable again after a few weeks there have been incremental improvements every single day and I notice and am grateful for every single one.
[/quote]

Sorry to hear that, nice to see you are fighting back. One small tip from an old man who had to come back after serious injuries several times (although definitely not as serious as your situation): take it slow, and treat every season record as a world record. Looking back at old times (PB's...) is depressing, but to me it puts a smile in my face when I see i did better than last week.

[GreenStratMan]

I have an autoimmune disease now, which has affected my liver and nerves, caused severe muscle wasting and weakness. I had a flare-up in March 21 which left me with partial paralysis and widespread numbness. It took me weeks just to be able to stand up and months to learn to walk again and walking is still a work in progress. I’m rowing again now, thankfully. I was told that people like me don’t really get better, even though I have no diagnosis. But since I became stable again after a few weeks there have been incremental improvements every single day and I notice and am grateful for every single one.

Sorry to hear that, nice to see you are fighting back. One small tip from an old man who had to come back after serious injuries several times (although definitely not as serious as your situation): take it slow, and treat every season record as a world record. Looking back at old times (PB's...) is depressing, but to me it puts a smile in my face when I see i did better than last week.

Thanks. I agree, slowly but surely. Unfortunately we’re conditioned to compare. It does no good. Best wishes.