Rowing event prep - Help!
Discussion
Just discovered this section! After a bit of advice.
I've been rowing again for a few years now. Have what I feel is a reasonable level of fitness and taking part in a company event next week - virtual row the Thames in teams of 8 which should be about 43k/person over 7 days.
Basic info: 44 years old, 6'3, 235lbs. Generally do 10k to 15k rows in 44ish mins and 1hr 5ish mins respectively 2 or 3 times/week.
The event lasts a week and I'm hoping to hit at least 50k but there will likely be some people in the team that won't manage their allocated distance so hoping to do a bit more.
I've never really rowed more than 3x/week but hoping to do 5 or more depending on how I'm feeling. Rows will typically be around lunchtime.
Questions:
1. Start out doing longer distance rows then reduce distance throughout the week if I'm struggling or start out lower distance then ramp up or try to aim for a consistent daily distance?
2. Diet tips/tricks/hints? What to eat/avoid? Change diet as the week goes on or boring consistency key?
3. Recovery tips? I normally exercise Monday, Wednesday, Friday so I have a recovery day or two between workouts, no recovery days here at least hoping not to for the first few days at least, longer if possible.
Any other advice much appreciated! This will be the first time I've attempted to exercise reasonably hard daily in my life!
I've been rowing again for a few years now. Have what I feel is a reasonable level of fitness and taking part in a company event next week - virtual row the Thames in teams of 8 which should be about 43k/person over 7 days.
Basic info: 44 years old, 6'3, 235lbs. Generally do 10k to 15k rows in 44ish mins and 1hr 5ish mins respectively 2 or 3 times/week.
The event lasts a week and I'm hoping to hit at least 50k but there will likely be some people in the team that won't manage their allocated distance so hoping to do a bit more.
I've never really rowed more than 3x/week but hoping to do 5 or more depending on how I'm feeling. Rows will typically be around lunchtime.
Questions:
1. Start out doing longer distance rows then reduce distance throughout the week if I'm struggling or start out lower distance then ramp up or try to aim for a consistent daily distance?
2. Diet tips/tricks/hints? What to eat/avoid? Change diet as the week goes on or boring consistency key?
3. Recovery tips? I normally exercise Monday, Wednesday, Friday so I have a recovery day or two between workouts, no recovery days here at least hoping not to for the first few days at least, longer if possible.
Any other advice much appreciated! This will be the first time I've attempted to exercise reasonably hard daily in my life!
Soleith said:
Just discovered this section! After a bit of advice.
I've been rowing again for a few years now. Have what I feel is a reasonable level of fitness and taking part in a company event next week - virtual row the Thames in teams of 8 which should be about 43k/person over 7 days.
Basic info: 44 years old, 6'3, 235lbs. Generally do 10k to 15k rows in 44ish mins and 1hr 5ish mins respectively 2 or 3 times/week.
The event lasts a week and I'm hoping to hit at least 50k but there will likely be some people in the team that won't manage their allocated distance so hoping to do a bit more.
I've never really rowed more than 3x/week but hoping to do 5 or more depending on how I'm feeling. Rows will typically be around lunchtime.
Questions:
1. Start out doing longer distance rows then reduce distance throughout the week if I'm struggling or start out lower distance then ramp up or try to aim for a consistent daily distance?
2. Diet tips/tricks/hints? What to eat/avoid? Change diet as the week goes on or boring consistency key?
3. Recovery tips? I normally exercise Monday, Wednesday, Friday so I have a recovery day or two between workouts, no recovery days here at least hoping not to for the first few days at least, longer if possible.
Any other advice much appreciated! This will be the first time I've attempted to exercise reasonably hard daily in my life!
I assume you're doing this on a concept 2? I've been rowing again for a few years now. Have what I feel is a reasonable level of fitness and taking part in a company event next week - virtual row the Thames in teams of 8 which should be about 43k/person over 7 days.
Basic info: 44 years old, 6'3, 235lbs. Generally do 10k to 15k rows in 44ish mins and 1hr 5ish mins respectively 2 or 3 times/week.
The event lasts a week and I'm hoping to hit at least 50k but there will likely be some people in the team that won't manage their allocated distance so hoping to do a bit more.
I've never really rowed more than 3x/week but hoping to do 5 or more depending on how I'm feeling. Rows will typically be around lunchtime.
Questions:
1. Start out doing longer distance rows then reduce distance throughout the week if I'm struggling or start out lower distance then ramp up or try to aim for a consistent daily distance?
2. Diet tips/tricks/hints? What to eat/avoid? Change diet as the week goes on or boring consistency key?
3. Recovery tips? I normally exercise Monday, Wednesday, Friday so I have a recovery day or two between workouts, no recovery days here at least hoping not to for the first few days at least, longer if possible.
Any other advice much appreciated! This will be the first time I've attempted to exercise reasonably hard daily in my life!
As the event is only next week, there isn't any time to train for it, so you're just looking to survive the week. Personally I would be looking to do two sessions a day, get say 30 mins done first thing and then a longer 45min - 1 hour session done in the evening but it all depends on access to the rower (I have one at home).
Assuming you are not going against the clock and are merely racking up distance, slow and steady is the key. Keep the stroke rate nice and low (i.e. 20) and aim for good technique with light pressure.
If you can aim for 4 x 1 hour sessions that would probably rack up 12-13k per session which would be 52k for the week.
Psychologically I would try to bank as many metres as possible in the first part of the week - if you can get your 50k done by day 4, you can see how the team is doing and then put some extra shifts in if they're lagging behind?
In terms of diet, I would advise against trying anything new and drastic at this stage. You're not doing extreme distances per session so just eat a healthy balanced diet and up your water intake.
Your other issue might be chafing and soreness so wear gloves and consider breaking out the vaseline for your undercarriage if necessary!
The best thing is as this is purely a distance issue, you can stop after 10 mins if needed to stretch / hydrate / adjust clothing etc so if you already exercise regularly, you shouldn't have any issues.
Good luck!
R56Cooper said:
I assume you're doing this on a concept 2?
As the event is only next week, there isn't any time to train for it, so you're just looking to survive the week. Personally I would be looking to do two sessions a day, get say 30 mins done first thing and then a longer 45min - 1 hour session done in the evening but it all depends on access to the rower (I have one at home).
Assuming you are not going against the clock and are merely racking up distance, slow and steady is the key. Keep the stroke rate nice and low (i.e. 20) and aim for good technique with light pressure.
If you can aim for 4 x 1 hour sessions that would probably rack up 12-13k per session which would be 52k for the week.
Psychologically I would try to bank as many metres as possible in the first part of the week - if you can get your 50k done by day 4, you can see how the team is doing and then put some extra shifts in if they're lagging behind?
In terms of diet, I would advise against trying anything new and drastic at this stage. You're not doing extreme distances per session so just eat a healthy balanced diet and up your water intake.
Your other issue might be chafing and soreness so wear gloves and consider breaking out the vaseline for your undercarriage if necessary!
The best thing is as this is purely a distance issue, you can stop after 10 mins if needed to stretch / hydrate / adjust clothing etc so if you already exercise regularly, you shouldn't have any issues.
Good luck!
Many thanks for the advice, event starts today! It is a Concept 2 and at home but I've always struggled a bit with morning sessions. Will aim for 10 - 15/day for the first few days then and see how I go.As the event is only next week, there isn't any time to train for it, so you're just looking to survive the week. Personally I would be looking to do two sessions a day, get say 30 mins done first thing and then a longer 45min - 1 hour session done in the evening but it all depends on access to the rower (I have one at home).
Assuming you are not going against the clock and are merely racking up distance, slow and steady is the key. Keep the stroke rate nice and low (i.e. 20) and aim for good technique with light pressure.
If you can aim for 4 x 1 hour sessions that would probably rack up 12-13k per session which would be 52k for the week.
Psychologically I would try to bank as many metres as possible in the first part of the week - if you can get your 50k done by day 4, you can see how the team is doing and then put some extra shifts in if they're lagging behind?
In terms of diet, I would advise against trying anything new and drastic at this stage. You're not doing extreme distances per session so just eat a healthy balanced diet and up your water intake.
Your other issue might be chafing and soreness so wear gloves and consider breaking out the vaseline for your undercarriage if necessary!
The best thing is as this is purely a distance issue, you can stop after 10 mins if needed to stretch / hydrate / adjust clothing etc so if you already exercise regularly, you shouldn't have any issues.
Good luck!
Have made slight diet changes so more carbs for breakfast. Overall though, yes you're right, no timings so it's just about racking up distance. Today should be ok, tomorrow will be the real challenge as no rest day, will see how it goes!
If I've understood correctly (and I may well not have), it seems you're overthinking this quite a bit. From what you've said it looks like you're no stranger to doing 40+ k per week at a half decent pace in three chunks of 10-15k, and this challenge will require you to do 50-ish k spread over 7 days (so say 8k per day)? If that's the case then as long as you don't go absolutely mad on the first couple of days you should have no trouble at all, and I wouldn't worry about doing anything different food-wise.
Roger Irrelevant said:
If I've understood correctly (and I may well not have), it seems you're overthinking this quite a bit. From what you've said it looks like you're no stranger to doing 40+ k per week at a half decent pace in three chunks of 10-15k, and this challenge will require you to do 50-ish k spread over 7 days (so say 8k per day)? If that's the case then as long as you don't go absolutely mad on the first couple of days you should have no trouble at all, and I wouldn't worry about doing anything different food-wise.
Hi Roger, broadly correct. This year I've probably been slacking a bit and averaging about 30 - 40k/week.My main concern is I've not done daily workouts before, I usually have a day off in between and wondering if I need to change anything up. You're probably right and I'm overthinking it a bit.
Day 1 report, 15k at a leisurely 1hr 6mins 23secs. Feeling good and trying to resist the urge to have another go tonight after work as suspect that would be overdoing it and I'll pay for it later on in the week.
Edited by Soleith on Monday 24th January 14:34
Soleith said:
Day 1 report, 15k at a leisurely 1hr 6mins 23secs. Feeling good and trying to resist the urge to have another go tonight after work as suspect that would be overdoing it and I'll pay for it later on in the week.
Sounds spot on to me. I reckon that you might just surprise yourself with the training load you can handle - could be a good way to spur yourself on to greater things! Keep us posted. Roger Irrelevant said:
Sounds spot on to me. I reckon that you might just surprise yourself with the training load you can handle - could be a good way to spur yourself on to greater things! Keep us posted.
Day 2 report, decided to push a bit harder today and managed to do 16k in 1hr 9mins 47secs. Still feeling good but definitely not entertaining another workout today. Objective is a Colin Chapman style finish where I make it across the finish line and my body collapses in a steaming heap never to be used again after Sunday XDDay 3 report, couple of minor physical niggles creeping in associated with past injuries/middle age! Still generally feeling not bad though so pulled another 15k in 1hr 6mins 11secs.
Stamina/fitness seems less of an issue than age/body creaks at this stage! Not sure I'll be able to keep the work rate up all 7 days at this level but keeping going for now and will see how far we get.
Stamina/fitness seems less of an issue than age/body creaks at this stage! Not sure I'll be able to keep the work rate up all 7 days at this level but keeping going for now and will see how far we get.
Day 4 report, bit more of a struggle today, got woken up by a cramping leg but not too bad thankfully. Managed another 15k in 1hr 6mins 2secs but starting to get some minor twinges in an old knee injury (tibia plateau fracture 4 years ago, last surgery to remove metalwork 2 years ago). Generally feeling more tired so going to take my first day off tomorrow having done 61k total in 4 days and more than my initial plan, hoping to be back on it for the weekend!
R56Cooper said:
Good work, how are your team mates getting on?
It's actually going pretty well as a team effort too. Total distance by the team is a respectable 304km among the 8 of us with the weekend still to go so we should be able to finish the distance reasonably comfortably.Day 5 report, although I was considering taking my first rest day after things weren't great yesterday, was feeling better today so added another 15k to my tally in 1hr 5mins 47secs, total for the week now at 76km.
Weekend might be a struggle for me with family duties but hoping to get at least one more row in. Didn't think I'd make it this far tbh so quite pleased although it'd be nice to be able to finish the event having rowed every day. If it's a real struggle may do some short rows.
Soleith said:
R56Cooper said:
Good work, how are your team mates getting on?
It's actually going pretty well as a team effort too. Total distance by the team is a respectable 304km among the 8 of us with the weekend still to go so we should be able to finish the distance reasonably comfortably.Day 5 report, although I was considering taking my first rest day after things weren't great yesterday, was feeling better today so added another 15k to my tally in 1hr 5mins 47secs, total for the week now at 76km.
Weekend might be a struggle for me with family duties but hoping to get at least one more row in. Didn't think I'd make it this far tbh so quite pleased although it'd be nice to be able to finish the event having rowed every day. If it's a real struggle may do some short rows.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff