What Was Your Work Out Today?
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I hope you'll forgive me popping in when I haven't been participating in the thread for a while, with - sigh - something that may or may not be interesting in context.
Compared to other sports (that I admittedly know less well), I think rowing competition and training - maybe particularly at the "engaged amateur" level - is interesting and a little odd......
T.....he full year training plan I did (but do no longer) was a set of fairly complicated cycles (provided to me by a NCAA Div I women's coach), designed to peak at a race of choice (Masters Nationals would be a common race to want to peak for). Depending on phase, there were different lengths and frequencies of workouts described as technique, aerobic, lactate tolerance, race-pace workouts, anaerobic threshold, or power. These were sometimes combined on a particular day. It had 13 4-week cycles, each with an overall focus (aerobic, specific aerobic, sharpening, sprint racing, peak, distance, fall racing. (I also did a shorter plan (IIRC 3 months), same source, designed to peak for a specific regional indoor race; it had a similar structure.) .....
......The sort of general, high-level calendar approach for a lot of on-water rowers is to race through sprint season (with focused training between races, including technical things like starts, plus tapers before races), then devote Fall to early Winter to aerobic base (lots of long, slow distance (LSD)), and to higher than usual levels of strength training in Winter. The Fall head races are a way for teams to test their endurance, check the competition, and stay motivated (plus maybe enjoy racing outdoors in sleet
). The latter half of the Winter season starts to increase the number and intensity of shorter work pieces, prepping for Spring racing. (Obviously, this is a very high-level, generalized characterization of the seasonality.)
....After that ridiculously long essay about rowing training that will be boring to most people, possibly everyone, I now return you to your regularly scheduled thread, with apologies. :flowerforyou:
Ann, regarding the bolded: (whips out his Training Peaks annual training plan, performance management chart, etc.) this makes some sense to me. Though I obviously don't understand rowing specific terms, I can point to aerobic base work, technique sessions, anaerobic threshold(blocks out the pain!) and power based sessions in my calendar. Also common to both training plans is the idea of specific energy systems focus during specific times of the year, based on pre-season, build, race season, post season recovery, etc.
So thanks to you and Mike, I learned a bit about rowing today.
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Saturday- was a rest day however spent the day outdoors and walked 5KM.
Sunday- TRX on the go+ rebuilding staircase to basement- burnt over 1000 calories according to HRM yesterday.
Today- finish building stairs so I can hopefully get back to my basement workout room (haha) and if not- going to do a youtube cardio workout of some sort upstairs.1 -
Easyish 1 hour row today again. Pace getting a bit faster, as are SPM (strokes per minute). Avg. SPM was closer to 20 than 19 today and kept HR relatively flat. Pace was around 2:26 or so, maybe slightly faster. I can't remember. Well over 12K meters. I think 12,400 for the hour.
Until 45 minute mark or so, I had some zip in my leg drive. Fell off a bit at the end but that felt good. Form is improving as well.
Was asked to participate in two Beta tests this week -- one is like Zwift for the rower. The other one is interesting. It's an AI program that uses video to analyze indoor rower form. I have to be careful with that type of stuff as I don't want it consuming my time, which is already spread quite thin.
As an aside to what Ann was saying, if this year's OTW season is cancelled, I expect a whole lot of indoor rowing records to go down. You have world class athletes (real rowers) at their prime with no where to race. An Aussie female rower on their Olympic team already "accidentally" broke the half marathon record on the indoor rower. I think it's the same rower that Ann has posted up doing the 2K on an Erg in the past.1 -
Upper body and 2 short walks 3
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5.5 mile hike. 1706’ elevation gain.5
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Today a 48 minute interval workout, each interval is 4 minutes total, and this 4 times
* 5/5, 3/3, 1/1 kettlebell snatch
rest of the time some leggy cardio variations like high knees, kick over chairs left and right, step ups, etc.
* 5 reverse pushups
core variations, like leg lifts, push ups, bicycle, get ups. 5 more reverse pushup after 10 reps each
* 10 pushups or variations thereoff
back/bum variations, like hip thrusts, swimmer, superman. 10 more pushups after each 10/20 reps.
Not sure what it's good for, but writing a report now will be difficult as my arms are falling off
I kind of made this up on the spot when an online workout that promised to be tough consisted of a few exercises and 3 minutes sitting and doing nothing after each exercise.1 -
I got out early, took advantage of cooler & drier weather here in central Florida (it's been unseasonably hot & humid) and ran my Virtual Best Damn Race New Orleans Half Marathon (actual distance ran 13.3 miles) that I'd registered for earlier this month. https://runsignup.com/Race/FL/Clearwater/BDRNOLAVirtualRace6
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Next two weeks will be recovery focused to maintain fitness, since no race build needed.
Bike split: 1:10:00
focus on power outputs to improve high end aerobic endurance and increase ftp. Warm up of 20 minutes various power/cadences, then ladder of 5, 10, 15, 10, 5 minutes going up to 90% of FTP and back down. 10min cooldown.
Run split: 40 minutes
"Minimum Form Pace" run. idea is to run as slowly as possible while maintaining perfect form. (chest upright, forward lean, footstrikes, etc.) Purpose is to build a strong motor map to help when fatigue really sets in during a race.2 -
Finished building our stairs super late last night.
Workout tonight will be a TRX on the go and a 2 km walk for the pup.
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1 mi easy run - had to quit bc too many stressful thoughts
COVID test -v stressful
3 mi light run - release the stress2 -
Decided to add a bit more structure to my Tuesday workout. Did 5 minute W/U on the rower, then 2 minutes hard, 3 easier (intervals), repeated 11 times total. No true rest, all active rest. Today was my first workout around 80 degrees. I'm going to try to make a go of working out all Summer outside, but I'll have to move it to the early AM in around a month. Rest of the week isn't supposed to be as hot as today. Tucson gets to be around 92 in the AM during the hottest months. I'll be working out at around 90 degrees in the Summer, so I'm going to really slow down the paces accordingly.
My HRM app dropped at the end. I was so ticked off. I had 1020 calories burned in 65 minutes. Not that it matters all that much (my rowing app recorded the HR average for each interval) but when you're a data junkie, that's annoying. Something gratifying about seeing your HR on a colored graph in real time, not on a static chart.
The 11 "hard" intervals averaged around 2:05 pace and the easy paddles around 2:30, I think. Over 12K meters for the hour -- 12.5K I believe.3 -
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Outdoor spring bike ride---50 plus minutes absolutely gorgeous day!2
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50 minutes of treadmill
49 minutes of elliptical
10 minutes of squats and lunges2 -
AM: One hour of intermediate step aerobics
PM: T25 Total Body Circuit & 20 mins. Pilates4 -
Riverbank cycle. 30 mins.2
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One hour indoor bike session today. twenty minutes of warm up, then two rounds of 15min @threshold w/3 min recovery between threshold efforts. Ten minute cool down.
Will do 25 min with swim resistance bands later today.2 -
lower body work. i need to get off this forum and do some CARDIO. hopefully will get a call that says whether or not i have COVID, so trying not to think about that4
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Pushed my double stroller with my 2 toddlers for 58 mins. Burned 229 calories and 3 miles. This is my daily routine now when it’s not raining. The kids enjoy it too. I take them to a soccer field nearby when we go and let them run around and play.
Start weight: 206 lbs
Current: 146lbs
Goal: 125lbs5 -
Yoga, mostly slow and very stretchy. Dragging about 7kg of fruit and veggies home from a shop some 1.5km from the station, running and starting too fast and then deciding to either run a mile or do a cooper test (I'm a certified slow runner and managed both), I might do a bit more stretching in a moment. If I can't run then at least I want to get closer to doing the splits.1
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An hour easy on the rower again today. Recovery work (HR capped at 150, preferrably lower). Getting a bit hot out there at lunch -- high 70s I think today. I'm in the shade but I felt it a bit today. First 45 minutes seemed easy. Last 15 were a bit harder to stay focused. Slow work (that isn't too easy) can feel monotonous -- certainly did today. Avg pace around 2:29 (per 500m, what rowers base pace off -- the time it takes to go 500m).
I might have to bite the bullet and get up at 4:30 starting next week and row at 5 AM. I'd hate to do it this soon, but the weather is getting hot really quickly. By noon it's not the worst yet as we have cooler AMs here for the most part. Positive news is next week is officially pool season here in Tucson. When the lows reach high 60s, you can heat the pool without breaking the Piggy Bank. The wife said she wouldn't move "to the desert" without getting a house with a pool. Glad now that I did and beats cutting grass anytime!2 -
Simple and to the point:
- Bulgarian Split Squats
- Stiff Legged Deadlifts
- Banded Hamstring Curls
- Goblet Squats
- Calf Raises!1 -
I did around 2 hour's lifting yesterday:
- Warm ups (dynamic stretches, star jumps and push ups, band stuff)
- Overhead press (only 35 kgs - I wasn't at my strongest), 5 sets of 5
- Bent over rows (60 kgs) 5x5
- Bench (55 kgs) 5x5
- Dips (5x5, on rings)
- Core stuff (hanging leg raises, 2 rounds of baby shark)
- Yoga for warm-down
I did an hour's yoga today at ridiculous o'clock (7 a.m.). I am supposed to play bridge tonight - I hope the session isn't too long so I can lift afterwards. Or I may try to get a rowing session over lunch.2 -
p90x30: accelerator - the cardio HIIT workout.
30 mins cycle outdoors
10 sets of 100 jumping jacks throughout the day, every hour on the hour1 -
also - 100 squats every day1
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i did workout "snacks" today. 40 mins of chest/abs, break for lunch, 30 mins shoulders/abs, 40 min walk, 15 min bicep/tricep....so my usual upper minus back.....might still get back in but its been achy
has anyone else done workout "snacks"?? get any good results from it? 0 -
10,000 meters rowing. In 2,000 meter increments.
Then a 500 meter rowing sprint to finish.2 -
For lunch I did a 50 minute barre and stretching class. Sometime later I wanted a silly facebook photo and thought I try to get as far into a pancake as possible (which was surprisingly far!). Not expected much when I finally decided to go on a run, but somehow it felt totally easy and natural (it never does) and I somehow managed to shave 16 seconds off my 5k pace (thus 80 seconds faster). Yes, I'm still a slow runner, but this was a huge surprise for me.1
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Hot one today. Early week forecast was wrong! It's gotten hotter all week and should hit 100 by this Sunday. Today's "easy" row was outside at lunch -- 80 degrees. Despite that, managed to keep HR under 140 by slowing down the pace. Just shy of 12K meters.
Tomorrow is a hard row day. I might just have to do it at 5 AM. Not looking forward to that. But it's supposed to be low 80s tomorrow by noon and this one is a tough one, so I'm not sure I could do it outside at lunch. It doesn't help I'm at 3000 ft elevation or so.
It's a Holiday today too in my house -- Joe Burrow becomes a Bengal. OMG, I'm excited!1
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