Indoor rowing, running out of puff! Can I fix it?
Discussion
Been rowing on a WaterRower for 9 months now.
Recently added a SmartRow to get accurate distances and speeds etc.
I row 5k a day, 5 days a week.
According to the SmartRow online rankings, I am doing pretty good, for my age. (50-54 I am 2nd at 18:37 for 5k)
I am finding that to push any harder, I just run out of puff.
I check my HR and O2 at the end of a session and although my recovery is fast, I am hitting 170bpm and O2 of 90-91 when I finish my 19 min session.
Are there any techniques I can use to increase my lung capacity or cardiac output to improve my times?
Maybe I am just running into my bodies physical limits, given that I ain't no spring chicken!
Recently added a SmartRow to get accurate distances and speeds etc.
I row 5k a day, 5 days a week.
According to the SmartRow online rankings, I am doing pretty good, for my age. (50-54 I am 2nd at 18:37 for 5k)
I am finding that to push any harder, I just run out of puff.
I check my HR and O2 at the end of a session and although my recovery is fast, I am hitting 170bpm and O2 of 90-91 when I finish my 19 min session.
Are there any techniques I can use to increase my lung capacity or cardiac output to improve my times?
Maybe I am just running into my bodies physical limits, given that I ain't no spring chicken!
I swim, run and cycle but not tri these days. Isn’t it just longer slower for stamina and intervals for speed like all aerobic sports?
Excuse me if I being an idiot. Also my rowing mates from younger days did loads of weights .
M
Eta I do the last 1/2 mile of my 10/5k loop in hill repeats . Run up jog down. But this is with the help of performance enhancing dogs. 2 x labs. I’m also a 54 yr old fat knacker
Excuse me if I being an idiot. Also my rowing mates from younger days did loads of weights .
M
Eta I do the last 1/2 mile of my 10/5k loop in hill repeats . Run up jog down. But this is with the help of performance enhancing dogs. 2 x labs. I’m also a 54 yr old fat knacker
Edited by mikees on Friday 10th September 20:21
mikees said:
I swim, run and cycle but not tri these days. Isn’t it just longer slower for stamina and intervals for speed like all aerobic sports?
Excuse me if I being an idiot. Also my rowing mates from younger days did loads of weights .
M
Eta I do the last 1/2 mile of my 10/5k loop in hill repeats . Run up jog down. But this is with the help of performance enhancing dogs. 2 x labs. I’m also a 54 yr old fat knacker
No idea if weights would help, I don't seem to have any problems with muscle power, my lungs/cardio just can't keep up!Excuse me if I being an idiot. Also my rowing mates from younger days did loads of weights .
M
Eta I do the last 1/2 mile of my 10/5k loop in hill repeats . Run up jog down. But this is with the help of performance enhancing dogs. 2 x labs. I’m also a 54 yr old fat knacker
Edited by mikees on Friday 10th September 20:21
richard at home said:
.
Are there any techniques I can use to increase my lung capacity or cardiac output to improve my times?
Maybe I am just running into my bodies physical limits, given that I ain't no spring chicken!
Row more, or lots more of any other aerobic exercise, but at lower intensity and longer.Are there any techniques I can use to increase my lung capacity or cardiac output to improve my times?
Maybe I am just running into my bodies physical limits, given that I ain't no spring chicken!
If you have the time, increase the distance, but lower the effort pace and keep it in HR zone 2-3. You should find you can exercise for long periods of time at that effort.
Then when you do quicker stuff, do some faster interval stuff at HR zone 4-5.
Basically, just mix it up. Lots of people talk about building a base etc, which usually consists of lots of long slow exercise. If you look at the pro athletes, they majority of their work is low/medium intensity. Although, for them, that is still massive pace, but you see what I mean.
And tweaking technique is massively important as well to becoming more efficient in the stroke, but that's quite a long one and can take lots of time to get right, but there are lots of videos on youtube for technique.
To improve your speed it’s a good idea to try interval training.
The rower’s a great piece of equipment to do this on as you can go absolutely flat-out without serious risk of injury as long as you keep paying attention to technique.
When I’m trying to get over a flat spot I’ve a relatively simple routine which is this…
A good buy gentle warm-up of 2-3km of gentle rowing.
Stop, and stretch and flex a bit.
Then, pick two splits that work for you. For me it’s 300m of less than walking-pace rowing then either 300m or 500m of proper flat-out all that I can give of sprinting.
You need to be careful of technique on the ramp-up from gentle to full-on, and to not hold anything back at all for “later” on the sprint.
I then just keep repeating until the nausea overcomes me.
The rower’s a great piece of equipment to do this on as you can go absolutely flat-out without serious risk of injury as long as you keep paying attention to technique.
When I’m trying to get over a flat spot I’ve a relatively simple routine which is this…
A good buy gentle warm-up of 2-3km of gentle rowing.
Stop, and stretch and flex a bit.
Then, pick two splits that work for you. For me it’s 300m of less than walking-pace rowing then either 300m or 500m of proper flat-out all that I can give of sprinting.
You need to be careful of technique on the ramp-up from gentle to full-on, and to not hold anything back at all for “later” on the sprint.
I then just keep repeating until the nausea overcomes me.
richard at home said:
According to the SmartRow online rankings, I am doing pretty good, for my age. (50-54 I am 2nd at 18:37 for 5k)
I am finding that to push any harder, I just run out of puff.
Are there any techniques I can use to increase my lung capacity or cardiac output to improve my times?
There are, and they aren’t pleasant. Think: being held underwater, because that is basically the methodology. I am finding that to push any harder, I just run out of puff.
Are there any techniques I can use to increase my lung capacity or cardiac output to improve my times?
You’re doing approx 1.8 minutes per 500m, or 1.48, for 5k. Say 1.50.
If you want to go faster you need to be able to hold (say) 1.42, or 1.38. So try holding 1.35-1.40 for 2k. Then have 120s off, the repeat. Then do it one more time (or maybe two). Maybe also try 1.30 for 1000m x6 on 60s rest.
These drills will raise your aerobic threshold and should help you go faster than 1.48 over 5k, but they will not be enjoyable. Part of the task you have is getting through stages of feeling as if there is not enough oxygen in the room.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff