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ktm300xcw2018
1/30/2020 7:23am
1/30/2020 7:23am
Edited Date/Time
2/13/2020 6:14am
Im curious, what kinda routines you guys do with rowing machines?
I race C class hare scrambles so I have been doing longer rows. I rowed for 45 minutes yesterday, on a Concept 2 machine with resistance on level 10. I did 9407 meters with a 2 min 23 sec/500 meter average.
Any advice or routine suggestions?
I race C class hare scrambles so I have been doing longer rows. I rowed for 45 minutes yesterday, on a Concept 2 machine with resistance on level 10. I did 9407 meters with a 2 min 23 sec/500 meter average.
Any advice or routine suggestions?
https://www.racerxvt.com/article/cross-country-training---part-1
Concept 2 has some great routines to try also. A new one each day.
https://www.concept2.com/indoor-rowers/training/wod
The Shop
Article on choosing damper setting.
https://www.concept2.com/news/what-damper-setting-should-i-use
Having a gauge of what's good I think is helpful as well. For that, I like to look at the Concept2 leaderboards for comparisons.
Lots of info out there about technique as well. Biggest thing I'd work on is being smooth and consistent once the basics are formed.
https://www.youtube.com/watch?v=zQ82RYIFLN8
Racerxvt like mentioned is a great resource.
On a serious note, I always found myself trying to row something like 7500m or more total meters with a sub 2:00 minute per 500m pace. Doubt that's any help though!
Just ask any of these moto/ off-road guys that make a living racing, they pretty much all use them. But you already knew that ! Lol
The "drag factor" is a resistance value that would be like rowing on water and they say you are supposed to be around 130ish. For me that's at a setting of 6.
The video posted above is important to learn the right technique or you will not get the most out of the workout and machine.
Rowing at sub 2min/500m is strong pace. Short intervals you can lower that, long distance workouts would be much harder to sustain that pace but still good if you can be at 2/500m.
Zone 2 minus 5-10 heart beats is the level to maintain. Lower resistance to 3-4 to maintain low heart rate.
Zone 2 minimum 60min, 90min good, 120 excellent. Make sure you have done a max heart rate test. Two of those sessions per week is good.
Don't mix interval and cardio base building, you don't want fast twitch muscle fibers to engage when you build stamina that helps handle lactic acid.
Those medium sessions (zone 3) you can just skip, waste of time.
Off season you can add 2 interval sessions (zone 4 or 5) per week and a strength sessions.
Zone 4 intervals shall be threshold intervals 6-8min x 6-10 with 3-4min rest. Zone 5 is 15-20min rotslt active time in zone 5 per session in the gym. Do whatever you want to reach that total time during 60-90min.
Good for 20mins workout/moto
If you're not super old (I'm coming up on 40 in a few months) you should shoot for around 2:00/500m pace or better.
Try breaking some of your rowing sessions into 15 or 20 minute sessions and go for higher intensity.
Say you do two sessions 20 minutes each at 100% effort on Tuesday.
Then do a 45 or 60 minute long medium paced row on Wednesday.
Thursday or Friday you get back to the 20 minute max effort thing.
That will build your sprint speed and strength and will eventually start to raise the pace of your longer sessions.
You still need the longer stuff to keep your endurance up.
I'm coming back from a fractured wrist (crashed in late July)
I kept running 4 to 8 miles in the hills while healing so my cardio was good but upper body was weak.
In December I decided I was good to start working out.
I started light weights plus using my concept 2 rower (always on level 10)
My starting goal was to average better than 2:00/500m in a 20 minute row and see how my wrist felt.
I did a ton of rowing leading up to the A1 Supercross while watching all the 450SX main events from 2019.
It worked out to 17 sessions, each 20 minutes long spread over 10 days.
My result was very little deviation from a 1:55/500m average pace per session.
I've kept up my rowing through January. Yesterday I rowed 21 minutes and held a 1:50.8/500m average pace.
In a 45 minute row, I'm probably looking at up around 1:57/500m, but I haven't done more than 30 minutes since last summer.
I have data going back about ten years.
It's both a learning tool and I hate seeing empty boxes on the calendar, so it helps motivate me to do more.
Pit Row
Curls and chest press have a place in moto as long as you do it with a purpose and don't go full-retard.
I'm not a muscle-bro by any stretch, but a couple times a week I go through a few sets of single sided chest press with a 40lbs dumbell and bicep curls with the same 40lbs weight (one side at a time).
My reps are 30 per set for the curls and 40 per set for the press, so it's not a max weight low rep deal.
Some extra strength allows you to hang on to the bike when you make a mistake.
Strength also allows you to ride faster around a rough and technical track.
Interval sessions should be done in 45min, threshold in an hour. Only training that gains from 60min+ is zone 2.
You do so much stamina on bike and gym cardio, you don't need more of that (high rep). Triathlon guys figured this out 5-8+ years ago.
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