Endurance erging - A place to discuss 42, 50, 100k upwards.

[aussie nick]

if it's anything similar to running, I would think getting close to 35k would be ideal to prepare your body and system for the rigours. I think I did 3 30-36k runs before my first marathon and I still blew up deluxe in the final 7k of my race and lost about 2min per k

[aussie nick]

I actually came here to ask the endurance ergers a more delicate question....any tips for preventing & treating any worn/dried out/sore areas on your ass from all the seat time? I'm only at about 45k per week but one particular area of one cheek (go figure) is causing me a few issues

thanks (and apologies if this post comes with unpleasant imagery!)

[GlennUk]

1rst week - 5k trainings*
2nd week - 10k trainings
3rd week - 15k trainings
4rth week- 10k trainings
5th week - 5k trainings + 1 HM
* 5k trainings are more "rest week" than real 5k for performance

To repeat every month.

What do you think about that plan?

My training plan for FM over 16 weeks, gives me weekly totals of c.50-60K per week with the last weeks total >85K, None of my session training for the FM are longer than 90 mins. But they are varied, physically 5 days per week, some long slow, some intervals at varying HR/spm.

If your plan works for you, that's fine, but i would suggest mixing it up somewhat, as i don't believe you will see the benefits you could gain by doing the same type of sessions constantly. My understanding is that for the body to adapt to the demands of endurance rowing (probably any (endurance) event) it is best to vary with a mixture of exercise types, obviously geared towards whatever you are trying to achieve.

There are dedicated training plans or you can simply row lots.

My view is find a plan that suits that ideally has been properly 'designed' to achieve the effects you want.

Secondable, during the FM, from my HM experience, i am afraid of deshydratation and nutrition. What general advices would you give to me ? I tend to drink 2 or 3 times during my HM, which is i know not a good thing because i should be able to make a HM without drinking. I try to improve that by having a better hydratation all day, but i have issues to reach this goal. I am afraid that this issue becomes a real problem for my FM.

Thanks a lot and i apologize for my english.

Gilles

IMHO, the best way to avoid dehydration is to gain an understanding of what your body needs, by measuring your fluid loss during training. I don't do it every day, but periodically i weigh myself before and after exercise to estimate fluid loss, in this way when it comes to rowing the FM/50k/!00K then i have some idea where to start.

I haven't kept a proper log, but i know that when i rower 116k i drank c.3.5litres over 11.5hours with a deficit of c.350ml at the end of the session. This was done in a gym with temps 12-15C during the row.

Recently i erged for 90mins, and lost c.750ml fluid although the gym on that day a was 25-30C.

If one properly hydrated at the start of a FM row, then then fluid intake could be minimal during the sessions depending on local conditions/individuals fitness imho.

[Elizabeth]

I actually came here to ask the endurance ergers a more delicate question....any tips for preventing & treating any worn/dried out/sore areas on your ass from all the seat time? I'm only at about 45k per week but one particular area of one cheek (go figure) is causing me a few issues

thanks (and apologies if this post comes with unpleasant imagery!)

Hey Nick, I have fewer problems with this than I used to. I'm not quite sure what factor has been the most helpful, but here are a couple of things that I've done-

Posture and rowing form. I've been working on a couple of things including leaning back too far, which may have been making it worse.

Sitting on a towel. I just take an absorbent hand towel, fold it into quarters, and then place it on the seat. I don't know if it's the additional padding or the sweat absorption, but it seems to help. I sat on two at a time for my 100k row, swapping them out occasionally as they absorbed sweat and got less fluffy.

Choice of shorts. Some just seem worse than others. This one's trial and error.

Now, if anyone has a solution to sports bra chaffing, I'm all ears. With all of the sweaty summer rowing sessions, mine are constantly tearing up my armpits. I think it's mostly guys in here though.

[Sakly]

Now, if anyone has a solution to sports bra chaffing, I'm all ears. With all of the sweaty summer rowing sessions, mine are constantly tearing up my armpits. I think it's mostly guys in here though.

No bra seems to be the solution - I don't wear one and don't have any problems

[Elizabeth]

Now, if anyone has a solution to sports bra chaffing, I'm all ears. With all of the sweaty summer rowing sessions, mine are constantly tearing up my armpits. I think it's mostly guys in here though.

No bra seems to be the solution - I don't wear one and don't have any problems

I've contemplated that approach, but after nursing 4 babies, I think I need some support.

[Dangerscouse]

I actually came here to ask the endurance ergers a more delicate question....any tips for preventing & treating any worn/dried out/sore areas on your ass from all the seat time? I'm only at about 45k per week but one particular area of one cheek (go figure) is causing me a few issues

thanks (and apologies if this post comes with unpleasant imagery!)

Now, if anyone has a solution to sports bra chaffing, I'm all ears. With all of the sweaty summer rowing sessions, mine are constantly tearing up my armpits. I think it's mostly guys in here though.

I can't say I've ever suffered from that at all, but I have had chaffing on the inside of my biceps, due to them eventually rubbing on my knees especially when sweaty/ salty. Using some vaseline always worked ideally, when I remembered to use it. Not sure it'll be good for either of you, but it's worth a try

[Sakly]

Now, if anyone has a solution to sports bra chaffing, I'm all ears. With all of the sweaty summer rowing sessions, mine are constantly tearing up my armpits. I think it's mostly guys in here though.

No bra seems to be the solution - I don't wear one and don't have any problems

I've contemplated that approach, but after nursing 4 babies, I think I need some support.

Ok, that sounds like a reason

[btlifter]

I don't have much experience with sports bras.

But, I have plenty of experience with chaffing! When it's humid and/or sessions will be more than about an hour in length, I apply generous helpings of corn starch. It works like a miracle for me!

[aussie nick]

hmm, thanks guys

I hadn't considered the rowing form but I don't think that's changed over the past few months so maybe that's not it?

I hadn't considered the shorts but that actually makes sense - for the first 12 months ish I was wearing my thick lululemon gym shorts and didn't have a problem but the past 3-4 months I've switched to a light weight running short and that probably coincides with this issue

I had considered a towel, but had just assumed it would feel 'slippy' which is probably silly given I'm 90kg. Although maybe if I also apply Stu's vaseline and Cam's corn starch ideas....

[GlennUk]

I actually came here to ask the endurance ergers a more delicate question....any tips for preventing & treating any worn/dried out/sore areas on your ass from all the seat time? I'm only at about 45k per week but one particular area of one cheek (go figure) is causing me a few issues

thanks (and apologies if this post comes with unpleasant imagery!)

I suffer from blisters between my buttocks, have never figured out precisely why they arise, but its PITA when they do. I found certain kinds of underwear exacerbate the issue, so i no longer wear anything beneath my shorts.

Alleviates it for me, but hasn't cured it entirely.

[GlennUk]

Posture and rowing form. I've been working on a couple of things including leaning back too far, which may have been making it worse.

In my opinion, a major cause of soreness pain when erging for extended periods of time and when the rowers gets fatigued

Choice of shorts. Some just seem worse than others. This one's trial and error.

Good point, i wear lycra clothing, as i find that its more comfortable than anything else, not just the posterior. The inside of my arms can chaff and get sore on the insides where they rub against may legs over long periods, wearing long sleeve lycra tops completely prevents this.

Now, if anyone has a solution to sports bra chaffing, I'm all ears. With all of the sweaty summer rowing sessions, mine are constantly tearing up my armpits. I think it's mostly guys in here though.

I ask my wife, she runs, fortunately I dont need such support, yet !!!

[GlennUk]

hmm, thanks guys

I hadn't considered the rowing form but I don't think that's changed over the past few months so maybe that's not it?

I hadn't considered the shorts but that actually makes sense - for the first 12 months ish I was wearing my thick lululemon gym shorts and didn't have a problem but the past 3-4 months I've switched to a light weight running short and that probably coincides with this issue

I had considered a towel, but had just assumed it would feel 'slippy' which is probably silly given I'm 90kg. Although maybe if I also apply Stu's vaseline and Cam's corn starch ideas....

FWIW i find anything between me and the seat that has any creases/seams eventually leads to a pressure point and pain. I would be cautious about adding anything that could ruck up, not suggesting it cannot work as it obviously does for others, just to be cautious about what you use.

Obviously if you are doing an endurance event, try whatever solution you pick extensively before the event.

I use a Citius Remex seat pad, and kept finding i was developing pain in the right butock, to the extent during training a few times had to stop rowing.

I had just placed i on the erg seat without fixing it, and i found it was moving slightly, not very much but i guess due to be slightly 'lop sided' in terms of how my legs develop thrust, it was turning slightly leading on occasions to pressure.

I have now fixed it properly using velcro and i dont have the same issues (so far).

[winniewinser]

I actually came here to ask the endurance ergers a more delicate question....any tips for preventing & treating any worn/dried out/sore areas on your ass from all the seat time? I'm only at about 45k per week but one particular area of one cheek (go figure) is causing me a few issues

thanks (and apologies if this post comes with unpleasant imagery!)

I suffer from blisters between my buttocks, have never figured out precisely why they arise, but its PITA when they do. I found certain kinds of underwear exacerbate the issue, so i no longer wear anything beneath my shorts.

Alleviates it for me, but hasn't cured it entirely.

Had the same issue when I first started.....tail bone rubbing on the seat and made worse with excessive sweating. What worked for me was rowing in Under Armour compression shorts as the seams are not up the crack . Also used Chamois Buttr to stop the rubbing and wear a headband to stop too much sweat from getting to that area. Finally I also bought a Citius Remex seat pad which also helped with butt aches......pricey but worth every penny.

[GlennUk]

Had the same issue when I first started.....tail bone rubbing on the seat and made worse with excessive sweating. What worked for me was rowing in Under Armour compression shorts as the seams are not up the crack . Also used Chamois Buttr to stop the rubbing and wear a headband to stop too much sweat from getting to that area. Finally I also bought a Citius Remex seat pad which also helped with butt aches......pricey but worth every penny.

I started wearing Skins compression clothing in c.2010 when i started erging, found they helped. But have started wearing long leg/sleeve compression clothing (Lafroi ATM) as i find that when rowing for a long time that other areas chaff for example/inner arms/legs.

Glad im not th eonly one!!!