Impact of exercise on cardiovascular system?

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Nomath
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Re: Impact of exercise on cardiovascular system?

Post by Nomath » January 3rd, 2020, 5:54 pm

Mark E wrote:
January 3rd, 2020, 2:36 pm
.... Since you framed your question around the "impact of exercise on the cardiovascular system" ...
Mark, this was not my question but from the topic starter. I just listed some articles where he could find answers.
I agree with your remarks about training intensity and variation. But I often take more satisfaction from going all-out instead of modest levels of exertion, even if that is not the best way to a PB.

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Re: Impact of exercise on cardiovascular system?

Post by H2O » January 13th, 2020, 5:20 pm

Nomath wrote:
January 3rd, 2020, 12:34 pm
Regarding your question: 60 miles and 1000-2000 m elevation gain is a solid daily effort on a human-powered bicycle.
This is at intensity below even UT2, therefore much lower than 5K intensity. That's why you are losing performance
on the 5K. During the last vacation I kept myself fit in the high intensity regime doing squat jumps. Put some of these in
it may stem the decline.

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Re: Impact of exercise on cardiovascular system?

Post by Nomath » January 13th, 2020, 5:58 pm

How can you say this when you don't know the speed?
If you race the 100 km distance at 30 km/h average and take 1500-200 meter elevation gain in the stride, the intensity will be far higher than a 5K run!
Just calculate the energy to bring your body plus bike weight, say 85 kg, up 1500 meter : E = 85 x 10 x 1500 = 1275 kJ. Distributed over 3 hours this amounts to 120W average. Add the air resistance and rolling resistance for good measure.

I didn't do this in 3 hours, more likely in 5 hours. Still a solid effort compared to a 5K rowing exercise that involves only about 240 kJ.
Last edited by Nomath on January 13th, 2020, 6:09 pm, edited 1 time in total.

H2O
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Re: Impact of exercise on cardiovascular system?

Post by H2O » January 13th, 2020, 6:08 pm

Nomath wrote:
January 13th, 2020, 5:58 pm
How can you say this when you don't know the speed?
Simply because it is not possible to extend a 15-24minute max pace to 3 hours.
5K rowing takes anywhere from 15-24 minutes (depending on rower).
It is very simple: the shorter the distance the higher the maximally possible pace.

The best you can hope for on such a ride is intensity spikes. If you make these long enough to
be serious training for a 5K you will have trouble finishing the ride.

Nomath
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Re: Impact of exercise on cardiovascular system?

Post by Nomath » January 13th, 2020, 6:22 pm

H2O wrote:
January 13th, 2020, 5:20 pm
During the last vacation I kept myself fit in the high intensity regime doing squat jumps. Put some of these in
it may stem the decline.
Without going into details, the sort of bike rides that I like is on dirt roads with short very steep gradients, above 10%. You have to push your body to the maximum in order not to loose your balance, during several minutes. Much harder than anything I do on a rower. On a rower, you measure your intensity to finish the chosen distance, no surprises. This is very different with fighting to keep going on an unknown track, with your back against a wall.

The reason for the decline in rowing performance after 2 months on a bike is more likely due to the loss of force the upper part of body, mainly arms and hands.

However, the topic poster asked about impact of exercise, or lack of exercise, especially the time effects involved. The graph I posted is to show that 8 weeks of daily rowing is enough to get back to a steady performance after a break of 2.5 months filled with lots of other physical exercise but zero rowing.

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Mark E
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Re: Impact of exercise on cardiovascular system?

Post by Mark E » January 13th, 2020, 10:36 pm

In support of Nomath's cycling habit, take a look at the German lightweight sculler Jason Osborne:

http://www.worldrowing.com/athletes/ath ... on-osborne

Dominant in international races, and a legit pro cyclist as well. His three-hour rides are at a higher watt output than most of us could manage for a 5K row.

Or a certain guy named J. Bond from New Zealand. Unbeatable for more than a decade on the water, then made a respectable run as a cyclist. Now back in boats because it's more fun when you can't see where you're going.
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

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NavigationHazard
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Re: Impact of exercise on cardiovascular system?

Post by NavigationHazard » January 14th, 2020, 6:33 am

I think you mean Hamish Bond. J. Bond is 007.
64 MH 6' 6"

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max_ratcliffe
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Re: Impact of exercise on cardiovascular system?

Post by max_ratcliffe » January 14th, 2020, 6:41 am

NavigationHazard wrote:
January 14th, 2020, 6:33 am
I think you mean Hamish Bond. J. Bond is 007.
:lol:
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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Mark E
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Re: Impact of exercise on cardiovascular system?

Post by Mark E » January 14th, 2020, 1:43 pm

Well have you ever seen them in the same place at the same time?
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

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Re: Impact of exercise on cardiovascular system?

Post by H2O » January 14th, 2020, 6:06 pm

Intensity is not measured by how hard it feels but simply by power output period. To do a high intensity set you need to be warmed up but not tired. The set itself needs to have some impact, meaning you should be whacked, otherwise it serves no purpose. Such sets are needed to maximize 5K performance.

Where on a 60 mile ride with 1000-2000m altitude gain should such a set fit in?

What you think is an intensity spike on a climb may feel like it but will be far below a rigorous VO2 max set ("transport" in the parlance of the C2 guide) simply because you are already too tired to hit the required power output for a sufficient period of time.

That some rowers bike for three hours at higher power than some of us row 5K is irrelevant. This same rower also rows
the 5K at significantly higher power output still.

I speak from experience since I used to live in a mountainous area of Austria with plenty of 10-14% grades going on for miles and used to do plenty of rides as you describe (albeit mostly on blacktop) and not at leisurely pace. I also was rowing at the time. My feeling was that the riding did nothing for me in the high intensity regime.

I am convinced that you cannot reach a decent 5K performance without high intensity training of the
"transport" sort.

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Re: Impact of exercise on cardiovascular system?

Post by Nomath » January 14th, 2020, 6:49 pm

This discussion is largely off-topic.
The topic is about the effect of exercise on the cardiovascular system and the time constants involved in the adaptation of the body to exercise.
I gave a real-life example of adaptation after a long bike tour. This bike tour was not intended as a training for 5K rowing!

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Re: Impact of exercise on cardiovascular system?

Post by H2O » January 15th, 2020, 3:56 pm

Nomath wrote:
January 14th, 2020, 6:49 pm
This discussion is largely off-topic.
OK. I concur with the 8 weeks. That's exactly how long it took me after 4 weeks vacation to get back to peak performance.

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