ROWING WORKOUTS: WHY YOU ARE NOT IMPROVING
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- čas přidán 18. 08. 2024
- Rowing workouts on water or rowing workouts on the rowing machine - it is all about getting faster and improving.
This video is a (small) summary of the many reasons why rowers stop improving. In this week's episode, I am highlighting the physical aspects.
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Rowing Workouts and rowing training tips have to be done after medical examination. Always consult your doctor first. - Sport
I am returning to rowing after around 30 years off since college. In the interim I have been running and doing triathlons. What you present here is very consistent with the training plans I followed for running and tri training, yet very different from what I remember from my college days. It’s good to hear you apply these principles to rowing.
I think one of the traps people fall into is that with low intensity training you just don't get out of breath and one feels one should be doing more. If you aren't reduced to a pool of sweat you haven't worked hard enough. Perhaps trainers should spend more time explaining how the training year is structured so that the athletes understand what they are doing and why. Great video, by the way.
Great post as always, thanks Aram. Your advice about low intensity and strength training this time of year makes total sense to me. I’m hoping you will talk about how to train the mind for racing in your next video.
Thats wild in a single. I’m U17 and I do like 2:18-2:25 in a single at that intensity.
It takes years of continuous build up to get there
Nice video and explanation, would be great if you could bullet point these items and summaries in the description above.
Good information. I think you summarized what a Polarized and Periodized training strategy is, yes? The core or foundation is to develop the aerobic base and the associated physical adaptations . The high intensity anaerobic work is almost used as a supplement to develop peak speed capacity. (Stephen Seiler’s and other research showing the advantages of an approximate overall 80% aerobic / 20% anaerobic training plan, but you adjust the mix based on period of year and when you want to peak.)
Imo training low intensity in the winter will increase the respiratory quotient ratio between fat/glycogen consumption…training the body to burn fat more fat in relation to glycogen you will be able to spare more glycogen to the finish for the last haul to the finish….glycogen is the “dragster fuel” vs fat which is the “diesel fuel” with power….you never burn 100% of either fuel it’s a ratio….improve the fat/glycogen ratio by doing low intensity….train wisely…
A piece of gold, thanks!
A little advice, use capital letters will be nice :)
Very interesting summary, but I'm a bit confused by what you say at around 16:50 about r22 rowing - surely low intensity long steady state rows are exactly what is beneficial to aerobic development?
SR 22 is possibly beneficial to build your higher aerobic base, however, I am referring to athletes who see this SR as their go to pace for "low steady state". This makes them lose power and technique. Happily explain more in a different video if there is interest
Hi Aram, interesting video. I’ve heard a lot of discussion (mostly in a strength training context) about periodised vs concurrent training programmes. Do you have a view on this from a rowing training perspective? For context, my guess is that this is probably different for an athlete who is building towards a ‘peak season event’ (eg a trial or a national / international championship) vs an athlete who is a ‘general trainee’ interested in improvement but does not require a big peak.
czcams.com/video/MoJCqVW9tsY/video.html his video on annual schedule for peaking. If not peaking for anything (I) you may want to include 1st lactate threshold work along with higher levels throughout the year. The higher intensities train faster and fall away faster. So, if not peaking there's not much need to do those recovery draining workouts more than once or twice a week (and/or more frequent small bouts tacked on to the end of lower intensity sessions). If you sign up for an event for fun you can tilt volume to the appropriate type of training a month or so prior.
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As always great commentary and analysis of rowing training. In my opinion because we are a non-impact and concentric loaded motion sport, rowers get away with intensity levels that would quickly lead to injuries in other sports. Sadly the negative feed back mechanism of pain and injury often happens to rowers well into their racing season. Additionally because we are not eccentrically loaded on the recovery most rowers are weak along the posterior chain of muscles which can lead to chronic back and shoulder issues. I believe that rowers would be better served reserving some training effort towards resistance and isometric training along the posterior chain.
By the late 2000's word had gone out that Clarence Bass a major long time contributor to the muscle magazines had competed in the C.R.A.S.H - B's. He apparently had done well in his category and had only trained once a week using a short high intensity workout called the Tabata protocol. Because of his stature both the concept 2 erg and high intensity protocols were being adapted by the broader fitness community especially the Cross-fit community. In 2008 with little time to train I tried the Tabata protocol and in that year I finished 4th overall and was the second American finisher in my category at the Crash -B's. Amazed at how quick and effective the adaptations were from Tabata training I increased the number of days a week I did the protocol. My first races on the water went quite well but by mid season my performances started to drop dramatically. By the end of the season my times were getting slower. My coach had said my form had deteriorated quite bit during the season. Since then I have learned there are limitation to HITT training. To get to 170% of VO2 max, form, posture, rating and ratio are thrown out the window. Eventually this chronic poor style leads to poor movement patterns. HIIT training is effective but should be limited for stylistic reasons alone.
www.crash-b.org/wp-content/uploads/results/2008/event09-hwt.html
In my opinion the reason highly driven people athletes do well has less to do with intensity and more to do with frequency. Devoting a lions share of time to low intensity training reinforces good movement patterns, improves recovery, and reduces injury allowing the rower to row more often with better form.
Very well put Andy!