Dealing with 30 minutes of rowing

Tyn · Post by **Tyn** » July 7th, 2007, 8:25 am

John Hendrie wrote:
gooseflight wrote:
Liquid wrote:2. Race virtually using NetAthlon. This REALLY KEEPS ME GOING, without it I would be struggling a lot more.
Just downloaded, thanks for the tip. I haven't hooked it up to the PM3 yet but it looks rather good. If the pacers work that's one better than RowPro.
Looks like it won't work with Mac OS X. Correct?

john

Hi John,

correct:

Hardware requirements (minimum requirements):

Compatible with Windows™ operating systems, 98, 2000, Me, and XP. Pentium II or above. 128 Mb RAM, 120 Mb HD space, 3D video accelerator card with 16 Mb VRAM or above, sound card for sound, ISP for Web Racing
CD-ROM includes a user manual on disc with Acrobat reader you can download. Online help built-in to the program for both NetAthlon® and UltraCoach®
FitCentric® provides support via FAQs, E-mail or fax, and EasyUpdate™ utility to make sure you have available the latest version of NetAthlon®.

It's a pitty!!

neilgunton · Post by **neilgunton** » July 7th, 2007, 9:59 am

Thanks for the tips, I agree, 10k is easier to grok for me than simply having a time to fill.

Hmm, my average spm is always more like 32-38, and I have the resistance set at 7. Am I doing this wrong?

Tyn · Post by **Tyn** » July 7th, 2007, 11:26 am

neilgunton wrote:Thanks for the tips, I agree, 10k is easier to grok for me than simply having a time to fill.

Hmm, my average spm is always more like 32-38, and I have the resistance set at 7. Am I doing this wrong?

Don't look at your resistance level but look for your DF ( dragfactor )!

I think most people have around 120!

Good Luck

Happy Rowing

Kangaroo · Post by **Kangaroo** » July 7th, 2007, 12:10 pm

I also really struggle finishing long set pieces on the erg. The best advice I can give, which has already been stated is to not try for a PB every time you row - maybe try for one once a week or so to check progress.

ilost · Post by **ilost** » July 7th, 2007, 4:24 pm

i find it much easier to work out when i can see some hot girl in the mirror. for the chance that she'll notice me, i try my best

Nimrod Troyte · Post by **Nimrod Troyte** » August 9th, 2007, 6:19 am

Hello Neil - and everyone else, this is my first post.

I have used C2 off and on for a number of years, but due to rupturing my Achilles tendon playing rugby last year, this spring I decided to make C2 my prime training.

I started in April 2007 hugely overweight and unfit after being inactive for over a year because of my injury. I found this site and I must say it has helped tremendously.

Perhaps you and I have a similar nature. Sometimes I get on the machine intending to do 5 or 6K at a nice tempo, but I simply cannot resist pushing it and then my workout loses focus. One habit I cannot get rid of is that at any distance my first 2K MUST be under 9mins. People ask me if I enjoy erging - I always say that if I enjoy it I haven't done it properly!

You are absolutely right about 30min - it is horrible. I set myself the target of making a PB every Saturday going from 6660 in May to 7280 in June. It was so painful I haven't done one since - although I was completely inactive in July because of holiday and because I pulled a muscle in my forearm making a PB for 500m.

Anyway, this is to let you know that you're not alone in the way you feel. I'm afraid that you just have to guts it out - but don't beat yourself up if you don't make a PB. After all, 'plateauing' is completely natural after a few months and unless you do some specific training to lower a PB at a specific distance then times are unlikely to be significantly reduced.

I have started training again this week and I will not be trying for PBs until September. I will be getting some Ks under my belt for two weeks and then doing some interval training.

Whatever you do try not to jack in a workout half-way through unless your head feels faint/starts spinning. If it's your lungs, arms and legs that are hurting that's OK!

Cheers,

Jim

AGE 41 - WGT 100kg - HGT - 1.75m

500M 1.40 - 1000M 3.38 - 2000M 7.34 5000M 20.09 - 6000 - 24.30 30Min 7280 - 10000M 41.58 - 60Min NT - HM 1.34

neilgunton · Post by **neilgunton** » August 9th, 2007, 8:05 am

I went through a patch of not rowing much recently, probably because of the pressure I had been putting myself through to do better each time. Now I am starting to get back into it, by just thinking "Ok, I'm going to do 30 minutes, real slow and steady - the important thing is not how fast I do it, but that I actually do it".

Also, I am finding the 30 minutes less intimidating now I have tried the 10,000m.

Oh, and another thing - I tried doing the first 15 minutes as a kind of warm up, then the final 15 as intervals, 1 minute fast, 2 slow. That certainly made it go faster and broke it up mentally. Of course it's not much use for trying to do a particular time for the 30 minutes, but it does spice things up.

Finally, another interesting tidbit: I read in New Scientist magazine (July 28th 2007 p. 18): [quote]Taking a break during your workout may result in you burning more fat than the same amount of exercise without a break, according to Kazushige Goto of the University of Tokyo, Japan ... They studied seven men with an average age of 25. On different days, the men did no exercise, exercised on stationary bikes for 1 hour, or exercised at the same intensity for two half-hour periods separated by a 20 minute rest. During the rest period, levels of three fatty acids in the men's blood increased rapidly, indicating that stored fat was being mobilised. The fatty acid levels were also higher in the second half-hour of exercise if this followed a rest period than when it was part of a continuous bout, and remained higher during the hour after exercise had finished... "Taking a breather between exercise provides an opportunity for fat to be released from cells", says David Cameron-Smith of Deakin University in Melbourne, Australia. Once exercise starts again, the fat in the blood may be used for energy, rather than stores of carbohydrates, he says - although the researchers didn't specifically show this was happening.[/quote]

So - perhaps, if fat burning is the goal, two 5,000m with a rest in between is better than one 10,000m?

Gerhard · Post by **Gerhard** » August 9th, 2007, 8:24 am

I also get bored doing long & hard steady pieces. I break them up into smaller pieces. As a matter of fact even my 6000 meters PB (24.47) was paced in single 1000 meters at 2.10 / 1.59 / 2.10 / 1.59 / 2.09 / 1.56 or so, to break it up. I think I should be able to do a 24.20 or so when I can hold a straight pace, but something is holding me back from trying.

tbartman · Post by **tbartman** » August 9th, 2007, 11:51 am

Two things I do -

Have something to look at besides the monitor. I usually put on ESPN (muted) with my iPod playing through the stereo. During the commercials I move my eyes to the PM4 to see how I'm doing, but then I'll watch the show when it is on. 5-10 minutes goes pretty quickly if you're watching something else.

Count songs (this is similar to what others suggested). 30 minutes may seem long, but that's about 7 good songs on the iPod. Now that doesn't seem so bad anymore, does it! When a new song comes on, say to yourself "only x more songs to go"! You'll find yourself grooving to and enjoying the music, and time might seem to go a lot faster.

Force yourself to do an extreme piece once in a while (60 minutes, half marathon). Doing that once a month or so will make the rest seem not so bad.

Rhutch · Post by **Rhutch** » August 9th, 2007, 12:19 pm

neilgunton wrote:Thanks for the advice... of course in the end you have to "just do it", I know that, but lots of good ideas for taking your mind off the grind. I also agree that it's not good to be aiming for new personal best times every time, that just puts too much pressure on. I think deciding beforehand that this is just going to be a cruise helps a bit too. No pressure, just slow down... man, I'm such a wimp.

I think at least one of the reasons I gave up during the 30 minute was because of heat/humidity. We moved down here to St Louis just recently, and I guess I'm not really used to the humidity. It really saps my will. I have started making sure the AC is on when I am rowing, that really seems to help.

I have thought about playing music before, and intend to try that on the next 30 minute... also, doing a 10k will probably make the 30 minute not seem so much.

Thanks again,

/Neil

If you don't already, try using a fan it helps a great deal when doing any stationary excerising equipment. When you actually do any sport your movement creates its own wind and helps evapoarte your sweat and keeps you cool, the fan will simulate this and you'll find it much more comfortable.

I know what you mean about the PB thing. Today I started to row easy (my 30 minute row) and that was my plan but somewhere along the line I looked and I wasn't doing too bad (even though I was going easy) so that motivated me to pick it up a little, then a little more and then I ended up with a new PB again today. I guess thats the competitive side in me, I have a tendency to make everything a competition even if its just competing against myself, even eye exams "lets see what the smallest I can read if I try really hard). The PB's are easy when you start out but I suspect they get more dificult. Another thing you might want to try is a heart rate monitor, these can help you row withing a range you want (if you listen to it) our you can turn that into a comp to " lets see how high and for how long I can keep it there".

Storm Petrel · Post by **Storm Petrel** » August 9th, 2007, 12:52 pm

Rhutch wrote:
neilgunton wrote:I think at least one of the reasons I gave up during the 30 minute was because of heat/humidity. We moved down here to St Louis just recently, and I guess I'm not really used to the humidity. It really saps my will. I have started making sure the AC is on when I am rowing, that really seems to help.

I have thought about playing music before, and intend to try that on the next 30 minute... also, doing a 10k will probably make the 30 minute not seem so much
If you don't already, try using a fan it helps a great deal when doing any stationary excerising equipment. When you actually do any sport your movement creates its own wind and helps evapoarte your sweat and keeps you cool, the fan will simulate this and you'll find it much more comfortable.

The heat can really zap my energy so Paul's CBreeze has been my salvation this summer. Great accessory!

I really enjoy the longer pieces. Good music makes the time fly. I row eyes closed sometimes, feeling the rhythm of the strokes and breaths.

PaulS · Post by **PaulS** » August 9th, 2007, 1:15 pm

Storm Petrel wrote:
Rhutch wrote:
neilgunton wrote:I think at least one of the reasons I gave up during the 30 minute was because of heat/humidity. We moved down here to St Louis just recently, and I guess I'm not really used to the humidity. It really saps my will. I have started making sure the AC is on when I am rowing, that really seems to help.

I have thought about playing music before, and intend to try that on the next 30 minute... also, doing a 10k will probably make the 30 minute not seem so much
If you don't already, try using a fan it helps a great deal when doing any stationary excerising equipment. When you actually do any sport your movement creates its own wind and helps evapoarte your sweat and keeps you cool, the fan will simulate this and you'll find it much more comfortable.
The heat can really zap my energy so Paul's CBreeze has been my salvation this summer. Great accessory!

I really enjoy the longer pieces. Good music makes the time fly. I row eyes closed sometimes, feeling the rhythm of the strokes and breaths.

I like the idea of someone name "Storm" using the CBreeze.

c2jonw · Post by **c2jonw** » August 9th, 2007, 1:35 pm

I've always liked doing the 30 minute row and would frequently fall into the PB every day syndrom. My favorite way to avoid that and get through the half hour is to set up a 30 minute row with 3 minute splits. I select the split display screen and row the first 3 minutes at 1:59, the next at 1:58, then 1:57 and so on all the way to 1:50 for the final 3 minutes. Your starting pace will be different, but the idea is to start easy and end up being challenged for the last 10 minutes or so. Also helps work on the discipline needed to do negative split rows.I agree that frequent 10Ks make the half hour seem pretty short....C2JonW

jacxie · Post by **jacxie** » August 9th, 2007, 11:55 pm

Although I LOVE rowing, I would not be able to get through long rows without some sort of entertainment. With commercials cut out a 1 hour tv show is about 42 minutes (I like to get shows on dvd or download them). That leaves a little time to cool down once you're done with your 30 minutes.

I know I stare at the time if it's visible. So, I recommend flipping your moniter down so you can't see the time. Instead, I usually try to wait until I think I'm about halfway done, flip the monitor up to check the time & take a drink of water, and then continue rowing. I keep it flipped up for the last 3-5 minutes so I know when I'm done.

If watching tv isn't possible (or just sounds horrible) I'd at least listen to some music.

Storm Petrel · Post by **Storm Petrel** » September 27th, 2007, 6:05 pm

I know many areas of the country have cooled down, but we've gone from Dog Days to Indian Summer, and it's still quite hot.

I forgot to mention the "cooling bandanas".
I originally ordered them to send to my deployed relatives and adopted service personnel. Then got some extras for myself and my dog. They help by cooling at the carotid arteries.
I get them here http://www.angelsstore.org/Cool_Scarf_p ... ier001.htm, but I've seen them in a number of catalogs, including specifically for pets.

PS. Thanks PaulS, CBreeze keeps La Tempesta out of the Doldrums