Anyone Indoor Row?

Triathlon Forum
1

as winter approaches, a friend was asking what i was going to do through the cold months. i said that i thought it was a good time to focus on strength and core. my version includes situps and dumbells. he suggested trying his indoor rower. he brought his Concept2 rower by my house for me try for a couple weeks. last night was the first time i have ever used one.

i only rowed 3k meters (is it reasonable to equate 1k meter row = 1k run? based on time & effort?) i noticed that i was hitting a lot of muscles simultaneously; including abs, lower back, tricepts, bicepts, quads, calves. surprisingly though, i felt like it was my lungs that were getting worked hard. i have heard that rowers develop some of the best aerobic systems (and x-country skiers).

has anyone had positive experiences incorporating this type of workout into tri training? would it just make me a better rower, or are there potentially some synergistic benefits?

2

I have the Concept C2 with all the bells and whistles and use it extensively in the winter. Especially fun for an indoor brick workout. WIll row 5K then jump on the CT for a 40K bike and back on the trainer and hold on for another 5K.

Feel like it helps me replace the run component when its inclemnet outside.

Check out Concepts web site they have a lot of good info and a forum as well.

In the UK they have “rowathons” as sanctioned events

fal7

3

It has been a few years but one of the locations of my health club use to have this great class that was a combination spin class and rowing. Part of the class would get off the bike and row for an interval. The rowing was taught by an olympic rower which was great because he was able to teach the technique of rowing. Most of the power should be coming from your legs, not your arms. I think rowing is a great cardio workout and does work a ton of muscles, but I could never do it on my own. The class was fun and challenging but every time I sit on a rower on my own I get bored real fast.

They do have competitions on rowers that are hooked to a computer so you can race other rowers at the same time. Some people take it pretty serious.

4

Rowing is a great workout, just make sure you’re doing it correctly. When you’re up at the “catch” you’ll start by driving you legs down, then open your back, and finish by bringing your arms in to your chest. Go in reverse to get back to the start.

For me, I could row faster than I could run. I could do a 6k on the erg a bit under 20 minutes, but I don’t think I can run that fast.

Adam

5

This can be a very good workout, but you need to have someone show you the proper form. You can really screw yourself up in the lower back with these things.

I see that most people that use these in gyms look like they are having a seizure and are doing more bad than good.

I was Captain of the Army Crew team many moons ago and still enjoy rowing. As far as the workout on the concept 2, really good rowers will be in the mid 6 min for 2k.

The winner of the indoor CRASH-B Sprints (Charles River All Star Has - Beens) in 2004 did 5:39, the lightweight winner did 6:06 for 2k.

6

I rowed/sculled for 9 years and owned a C2 Erg. Great workout and crosstraining. For triathletes I would try one of the following workouts: 3X2k @ 85% of VO2 max, 2X6K @ 75-80% VO2 max or one of my fav’s…The Hour of Power=60mins at whatever you can handle!

I just got fried on the sport and when I started grad school in 2002 decided to hand up the oars and try something new. I really do missing rowing in my single but with the way traffic is now in DC, it would take me 45-60 minutes to get to the boathouse and double that to get home.

Dave from VA

7

I am a former rower and spent a lot of time on the “erg”.
Make sure to check into the proper form. Rowing is primary lower body, when done correctly. The arms should be straight out during most of the time the legs are “driving”. You don’t open up the upper body until your legs are nearly straightened. The arms just pull the last bit of the stroke through.
Start out with small pieces on the erg because your arms have to adapt to this motion.
Use a heart rate monitor and don’t try to do a 6 minute 2km during your first sessions, and don’t put the resistance setting all the way to 10! Keep it under 30 strokes per minute - somewhere between 18 and 30, depending on what workout you do.
Rowers are generally bigger people with higher absolute max VO2 (the rowing machine/boat doesn’t care how much you weigh). It takes time to develop proper technique.
I am female with absolute VO2max of ~ 3800 mL/min. For me, a steady state workout was around 2:05 to 2:30 min per 500m pace - my best 2km was just over 7min.
I’ve atrophied about 10 lbs since I quit rowing and started triathlon (I didn’t weight train at all my last couple years of rowing - but spent about 10 hours a week combined on water and rowing machine, plus another few on the bike). Rowing is great for strength, muscular endurance and power.
It’s not as good as running for aerobic conditioning, but it can be as good or better than cycling.
I think my rowing background has really helped with ironman distance triathlon. I can bike quite well, and hold a marathon together, even though I am not a very good runner.
I’d say an hour on the erg = an hour on the bike plus a 30 minute swim.

8

thanks.

<< VO2max of ~ 3800 mL/min >>

how does this equate to the numbers i normally hear? (high 50’s great, 60’s = highly trained, > 70 = elite) maybe you disagree with my scale, but you know what nums i’m talking about?

<< I’ve atrophied about 10 lbs since I quit rowing >>

wow. that is a lot of muscle. where was it?

<< Rowing is great for strength, muscular endurance and power >>

based on that statement, and if the muscle/strength gained is full body (core)… sounds like a good substitute to situps and dumbells to me.

btw… why do they call it an erg?

9

re… equating #'s… sorry i think i answered my own question: assuming you are 57kg, then your vo2 max ml/kg/min would be 67.

but… rowing does not care weight? so rowers eliminate weight from vo2?

10

I spent the better part of 10 years sitting on a rowing machine (2 - 3 hours a day) all winter waiting for the ice to thaw (PR of 6:02 for 2k…I’m a small heavyweight rower at 6’1" and 190-200 lbs). As has been mentioned, rowing with proper form is essential to avoid back injuries. . If you got to

http://www.concept2.com/default.asp?flash=show

and watch the flash intro it shows a pretty good example of proper technique.

As for how it relates to tri training, I think you’ll find that it will help to develop power on the bike. Without a doubt it will give you a serious aerobic workout, which will be associated with an enormous amount of lactate burn in the legs and glutes if you go really hard. 2k in rowing is far and away the most painful racing I’ve ever done, and that includes xc skiing, running, and triathlons (from sprint up to ironman distance).

However, the stroke rate is much slower in rowing than the tri sports…and I’ve read some research stating that the muscular fitness in rowing does not translate all that well to running(in particular). I don’t know that article off the top of my head, but I could find it for you if you are interested.

I tried to race competitively in both rowing and triathlon one summer…and ended up performing pretty poorly (for me) at both. I guess I was a quadathlete that year. Having said that, i think mixing bike and rowing intervals in a workout would work really well, and I know a number of successful rowers who mix the bike in with the erg in the off season.

case in point:
http://www.fairplay.eu.com/magazine/issue11/article1.htm

The bike is certainly my strength in triathlons, and I know a number of former rowers turned triathlete’s who are the same way.

Weight most certainly helps in rowing, especially on the erg, which is why larger athletes generally have faster times in rowing. Most Olympic heavyweight oarsman are 6’3"+, and 210+. But I think what imsquared is alluding to is that an inefficient 200 pound rower will get his ass handed to him by an efficient 155 pounder on the water…even if the 200 pounder is faster on the erg. Water doesn’t care how strong you are if you are inefficient, as any swimmer will tell you.

Erg is just short for the rowing ergometer…as in “I’m going to erg for an hour”. Most rowers spend their long distance workouts (60-120 minutes) rowing between 18 and 22 (24 max) strokes per minute, working on power and form. Once you get to 26 strokes per minute and above it generally becomes more and more AT and Max VO2 work, since you are still trying to pull hard, just at a higher rating.

If you’d like to discusss more you can IM me at scull2k on AOL IM.

11

I’m amazed by the number of people I know or hear of who have switched from rowing to triathlon.

As to “why do they call it an erg”:

The machine is called a rowing ergometer (rowing power meter), which is generally shortened to erg. By the way, I never want to see one again. I spent way to much time on them during my time as a varsity rower in university.

12

<< I’ve atrophied about 10 lbs since I quit rowing >>

wow. that is a lot of muscle. where was it?

I’m much leaner in the torso now…I’m betting it’s about the same for imsquared. heavyweight rowers tend to become very thick…rowing also leads to greater bone density. Also rowers tend to hit the weights pretty hard. It’s a tough sport because it requires both endurance and significant power…though some rowing coaches don’t believe lifting is necessary to be a good rower, others fully endorse it.

13

yeah i rowed in college, freshman year i was a fall lightweight 168 lbs, by the same time a year later i was 195 (due to heavy lifting daily) now im back down to about 170 but a lot leaner than i was freshman year.

lost a lot of weight in my arms, shoulders, back. its really easy for me now to put muscle back on in those places, so i watch how much work i make my upper body do, cause i dont want those beach muscles anymore. chicks dig it, but it gets in the way with running.

jeremyb

14

I have the C2 and find it only a bit more boring than riding on the trainer. This is primarily because you are moving too much and it is just a bit too loud to really enjoy what is playing on the TV.

And I find riding the trainer incredibly boring. I regret spending the $$$ on the C2 and you may see it in the classifieds forum someday.

15

Another erg rower checking in. What I was going to post has already been covered, so I’ll just add that Concept2 used to send out free videotapes (request on the website) showing proper technique, I don’t know if they still do.

16

what form of indoor exercise isn’t boring? (this isn’t addressed just to you johnt) The only difference for me between being on the erg and the bike trainer is that I have to turn the tv/stereo up a bit louder if I’m on the erg…and I’ve yet to figure out how to read and row at the same time. I need a contraption that will move the book along with me on the erg.

17

I’m amazed by the number of people I know or hear of who have switched from rowing to triathlon.

same personalities too…both rowers and triathletes tend to be nice people who are very driven. In my opinion it’s an easy transition to make given the aerobic endurance built up from rowing…now that I have a kid it’s just easier for me to go out the door and run or bike then it is to go to the boathouse to row. But, I do miss going out on the water in my single. I just have to settle for being in the water staring at a black line.

18

As a former rower and a concept2 rowing ergometer user i can say that this is one of the best workouts available

Rowing is a lot harder than running because there are a lot more muscles involved so i wouldnt say that 1k=1k

I would recommend that someone could teach you the proper rowing technique and staying on the low resistance level or else you probably will risk injury in shoulders and back. With a good technique i must say that this is one of the best aerobic workout you can get.

19

welcome to the club;-)
.

20

Weight isn’t as important for rowing - since skin friction against the hull (like wind resistance on bike) is the main resistance to overcome, rather than gravity, although gravity plays a role. That’s why they have lightweight categories - because small people are generally disadvantaged.
On rowing machine, gravity plays almost no part in things. It’s like riding in the flats.
Because rowing is a slow cadence activity, you can lose a lot on the run if you don’t keep up with running. Cadence for running has been my battle in this sport.
I was more muscular overall, especially in the legs and lats. I could squat 330lbs (I’m a girl, so that’s pretty good for a girl).
I hate weights more than I hate sitting on an erg, but I know I get strong from both.
An erg is a unit for work, and I’m sure it is derived from the sounds that you make when you are trying to push a heavy object along the ground!