- Put in mileage first (aka steady state, aerobics), focus on form/efficiency. Learn how to row well (aka produce power) - Then later start to think about intervals, anaerobic work. And even if you start with it, it should only be a small percentage of your weekly workouts. -decently fit: is defined as at least 2.18 split for males. Majority of male athletes should be expected below 2.05 - 2.10 split. (females:2.20-2.30). Anything above this means you aren't effective in producing power on a rower. Novices: -forget 2k time as bench mark -real benchmark: Can you row 60 minutes, at a high aerobic effort, at an 18 stroke rate, without losing efficiency of technique as you grow tired?
So far I’m doing good. Tonight at 20 spm and 225 minute 500/m split over 20 minutes. That’s like a moderate jog in the park. If I go too hard, then I don’t look forward to the workout and cop out. Thanks
Hello Travis. Thanks for your videos. I am learning a lot from you. I appreciate your sound advice. If you don't mind me asking, what is an average watt output I should try to shoot for. I'm rowing on erg concept 2 daily for 6 weeks, and at 30 minutes Long day 20 minutes short day. Building up to the 60 minutes goal. Just rowing for health at this point.
hi Daniel, I would need a lot more information about you before I could give any individual insights beyond what is discussed in the video. Always happy to setup consultations through gtsrowing.com if you want to get some personalized guidance.
Excellent as always! I know you’re a keto guy, could you talk about that? After being serious with it I notice that it is awfully hard to maintain sprint splits. Is this just the way it is? -Chris
I've never actually considered myself keto nor paid much attention to it's tenets. Rather I eat a meat based diet (90+% of my intake) and am fat adapted. I have no problem eating local, raw honey or fruit grown in my backyard when those foods are available. That being said, I've often considered making a video on food. My reservation is simply that I'm just a practitioner in regard to that topic and still learning/experimenting myself, whereas I have a long and successful career to back up my insights on coaching and training methodology. If you're interested in a one-on-one talk about food I would encourage you to setup a consult over at gtsrowing.com. Based on your comment though I would suggest that you are simply not fat adapted yet (or are missing some nutrients). When I went from 90% meat to 100% meat in preparation for my world record attempts, it took about 8 weeks for my body to fully make the shift to fat burning and during that time training was a struggle. When the shift happened though it came quick (as in overnight) and the jump in performance was dramatic. I'd also suggest picking up some LMNT to try for a couple weeks. Most people are used to processed foods packed with sodium. If you are eating primarily unprocessed food, you may simply not be getting the electrolytes that you need. Supplementing here and there can help since you aren't drinking spring/stream water and drinking/eating the blood/bones/marrow/organs of your prey (where our ancestors would have gotten their electrolytes/vitamins/minerals).
An hour on erg seems a lifetime, I will have to spend more time and build up, I am a fairly strong biker, but power on erg is not there, I will try and build to longer duration
Take your time. I start rowers with 5-7 x 3 minute pieces. Takes about 8-9 months of 5-6 day per week training before they are doing 60 minutes sessions.
I've been searching like crazy for a video where you mention doing short UT1 intervals for beginners to accumulate good training. Do you remember this or do I remember it incorrectly? Something like doing reps of 3 minutes with proper technique..
While steady state is the ideal application for UT1, I will sometimes use intervals for less experienced athletes that may have difficulty maintaining good form for the duration of steady state or who aren't as powerful on a per stroke basis as I would like. In these cases split the time into 3, 4, or 5 minute sections with 1 minute active rest. 15-30' of total volume not including the rest. Drag is about 15 less than race drag and spm is usually capped at 20, maybe 22 for a more fit/experienced athlete. Once you're doing more than 25' of volume like this you should be fine switching to steady state for your UT1 which will be the same splits at a much lighter, tappier 23-24 spm.
- Put in mileage first (aka steady state, aerobics), focus on form/efficiency. Learn how to row well (aka produce power)
- Then later start to think about intervals, anaerobic work. And even if you start with it, it should only be a small percentage of your weekly workouts.
-decently fit: is defined as at least 2.18 split for males. Majority of male athletes should be expected below 2.05 - 2.10 split. (females:2.20-2.30). Anything above this means you aren't effective in producing power on a rower.
Novices:
-forget 2k time as bench mark
-real benchmark: Can you row 60 minutes, at a high aerobic effort, at an 18 stroke rate, without losing efficiency of technique as you grow tired?
Wow thanks. This is the first I’ve heard this. I’m starting over.
Thank you Travis. I’ll start with 30 minutes at 18 spm, 210/500m split. Done with good form.
So far I’m doing good. Tonight at 20 spm and 225 minute 500/m split over 20 minutes. That’s like a moderate jog in the park.
If I go too hard, then I don’t look forward to the workout and cop out. Thanks
Hello Travis. Thanks for your videos. I am learning a lot from you. I appreciate your sound advice. If you don't mind me asking, what is an average watt output I should try to shoot for. I'm rowing on erg concept 2 daily for 6 weeks, and at 30 minutes Long day 20 minutes short day. Building up to the 60 minutes goal. Just rowing for health at this point.
hi Daniel, I would need a lot more information about you before I could give any individual insights beyond what is discussed in the video. Always happy to setup consultations through gtsrowing.com if you want to get some personalized guidance.
Excellent as always! I know you’re a keto guy, could you talk about that? After being serious with it I notice that it is awfully hard to maintain sprint splits. Is this just the way it is? -Chris
I've never actually considered myself keto nor paid much attention to it's tenets. Rather I eat a meat based diet (90+% of my intake) and am fat adapted. I have no problem eating local, raw honey or fruit grown in my backyard when those foods are available. That being said, I've often considered making a video on food. My reservation is simply that I'm just a practitioner in regard to that topic and still learning/experimenting myself, whereas I have a long and successful career to back up my insights on coaching and training methodology.
If you're interested in a one-on-one talk about food I would encourage you to setup a consult over at gtsrowing.com. Based on your comment though I would suggest that you are simply not fat adapted yet (or are missing some nutrients). When I went from 90% meat to 100% meat in preparation for my world record attempts, it took about 8 weeks for my body to fully make the shift to fat burning and during that time training was a struggle. When the shift happened though it came quick (as in overnight) and the jump in performance was dramatic.
I'd also suggest picking up some LMNT to try for a couple weeks. Most people are used to processed foods packed with sodium. If you are eating primarily unprocessed food, you may simply not be getting the electrolytes that you need. Supplementing here and there can help since you aren't drinking spring/stream water and drinking/eating the blood/bones/marrow/organs of your prey (where our ancestors would have gotten their electrolytes/vitamins/minerals).
An hour on erg seems a lifetime, I will have to spend more time and build up, I am a fairly strong biker, but power on erg is not there, I will try and build to longer duration
Take your time. I start rowers with 5-7 x 3 minute pieces. Takes about 8-9 months of 5-6 day per week training before they are doing 60 minutes sessions.
I've been searching like crazy for a video where you mention doing short UT1 intervals for beginners to accumulate good training. Do you remember this or do I remember it incorrectly? Something like doing reps of 3 minutes with proper technique..
While steady state is the ideal application for UT1, I will sometimes use intervals for less experienced athletes that may have difficulty maintaining good form for the duration of steady state or who aren't as powerful on a per stroke basis as I would like. In these cases split the time into 3, 4, or 5 minute sections with 1 minute active rest. 15-30' of total volume not including the rest. Drag is about 15 less than race drag and spm is usually capped at 20, maybe 22 for a more fit/experienced athlete. Once you're doing more than 25' of volume like this you should be fine switching to steady state for your UT1 which will be the same splits at a much lighter, tappier 23-24 spm.
@@TravisGardner thank you! I guess the old brain wasnt playing games with me after all!