20km per day and maintaining suppleness

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Post Reply
MiddleAgeCRISIS
Paddler
Posts: 3
Joined: May 15th, 2020, 8:20 am

20km per day and maintaining suppleness

Post by MiddleAgeCRISIS » May 15th, 2020, 8:38 am

Hello, I've recently started rowing to lose weight. I've gone for low intensity rows of 10km - twice a day.

Times range between 44m and 56m. Heartrate is 90 to 120 for the LIT and was 160 for 44m

I have done 762km so far over 38 ish days. Various parts of the body are catching up so my legs are stronger than my arms, my lats are good but my triceps tire. My abs are way behind.

So across the next 50 days - i am certain my technique will improve and my body will be universally stronger.

The only obstacle i see currently is muscle tightness and i wonder what the experienced seasoned rowers are doing to manage this. Does the body adapt and muscles loosen or must I ramp up stretches / foam rolling / percussive massage. I entirely massage my legs before a row with a percussive massager and have started to foam roll

Thanks in advance.

rob

User avatar
ampire
2k Poster
Posts: 211
Joined: October 28th, 2017, 7:11 pm

Re: 20km per day and maintaining suppleness

Post by ampire » May 15th, 2020, 12:00 pm

That is quite an impressive amount of mileage. :shock: Congratulations on completing it so far!

I think it may be worth filming yourself periodically to ensure your form habits are good.
Stretching and planks are helpful.
With the twice daily training, make sure to move around between sessions, maybe take a mile walk outdoors.
For higher intensity, be sure to warm up and cool down, you could bracket the higher intensity 10K (your present 44 minute) workouts with 5-10 minutes at the lower intensity pace.
You may want to take a day off every couple weeks.

I don't have a particularly good answer as I haven't made it to your weekly distance yet, I am at ~80-85KM per week now mostly 2:08 to 2:15, 90 minutes 4 times a week, right now gradually increasing the intensity of that mileage to hopefully get it all to 2:10 or faster rather than adding more distance.
M34|5'8"/173CM|150lb/68KG|LWT|MHR~192BPM|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides

mitchel674
6k Poster
Posts: 839
Joined: January 20th, 2015, 4:26 pm

Re: 20km per day and maintaining suppleness

Post by mitchel674 » May 15th, 2020, 2:01 pm

That's an impressive amount of volume. Almost a half marathon daily even at your pace could lead to significant muscle soreness.

Be sure to take rest days. Stretching along with some pilates or yoga would be a great addition to your regimen. I often think about the few muscles that don't get worked during my long rows. I find push-ups to be an excellent complement. I try to do 2-3 sets of push-ups after my long, steady state rows.
55yo male, 6ft, 162lbs

Dangerscouse
Half Marathon Poster
Posts: 3756
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: 20km per day and maintaining suppleness

Post by Dangerscouse » May 15th, 2020, 2:38 pm

Agree with all of these comments and especially Mitchel's comment about working antagonistic muscles so you don't end up getting injured from muscle imbalances.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

jamesg
Half Marathon Poster
Posts: 2747
Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: 20km per day and maintaining suppleness

Post by jamesg » May 22nd, 2020, 4:44 am

Various parts of the body are catching up so my legs are stronger than my arms, my lats are good but my triceps tire. My abs are way behind.
The only obstacle i see currently is muscle tightness
In rowing, most of the work is done with the legs. This requires a specific technique, that must be developed and used in order to train. It can be seen here:
https://www.youtube.com/watch?v=N0dzPz0tD5I
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

lindsayh
Half Marathon Poster
Posts: 3281
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: 20km per day and maintaining suppleness

Post by lindsayh » May 22nd, 2020, 7:37 pm

mitchel674 wrote:
May 15th, 2020, 2:01 pm
Be sure to take rest days. Stretching along with some pilates or yoga would be a great addition to your regimen. I often think about the few muscles that don't get worked during my long rows. I find push-ups to be an excellent complement. I try to do 2-3 sets of push-ups after my long, steady state rows.
I agree.
Rest days are an important part of a training program not a failure or a missed opportunity. You have to give muscles the opportunity to adapt to the training efforts
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

MiddleAgeCRISIS
Paddler
Posts: 3
Joined: May 15th, 2020, 8:20 am

Re: 20km per day and maintaining suppleness

Post by MiddleAgeCRISIS » May 23rd, 2020, 8:09 am

Thank you very much for the feedback and support.

I've adapted my daily routine now so it's:

1) 14 minutes of percussive massage on both legs and triceps. This was every session but now at least every other day.
2) 4 minutes of slant board calf stretches
3) 50 slant board patella tendonitis exercises
4) 4 minutes ITB stretches.
5) I ensure my lower back is aligned

The percussive massage does appear effective in loosening muscle adhesions and helping mobility but I've noted that it doesn't replace stretching. So although the texture of my calves are now more supple I still have to work on stretching them. I do have to kick myself to do the stretches and i've started to put a clock on them to structure them.

I did go through a period of feeling really rubbish and my sleep was impacted for a few days but I appear to have reset that.

I have noticed that the feel good endorphin benefits of exercise dont appear to materialise at heart beats lower than 120-130 so I've found the odd higher tempo workout really beneficial to kinda burnout the stress. I did feel physically stressed but it is ebbing away now.

My technique is poor but I am gradually working on my catch position and swinging back.

My main goal is to lose mass across fat and muscle so I wasn't planning on rest days although I acknowledge fully that they would be beneficial. I am going to put in some push ups. I've been mountain biking 10km per day too.

My biggest learn across the process so far has been muscle fascia & muscle adhesions. I was oblivious to this previously.

Thanks again for your advice which is very useful.

jamesg
Half Marathon Poster
Posts: 2747
Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: 20km per day and maintaining suppleness

Post by jamesg » May 25th, 2020, 4:13 am

My biggest learn across the process so far has been muscle fascia & muscle adhesions. I was oblivious to this previously.
Rowing is always impossible when starting from cold. By adhesions do you mean something on top of this? The power shown on the erg when hot is something like ten times our basic metabolic rate, and that's the average; peak power during the pull will be at least three times higher still.

After about 10-15 minutes it gets much easier. Endorphins and slightly faster chemistry, no doubt with increasing temperature.
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

MiddleAgeCRISIS
Paddler
Posts: 3
Joined: May 15th, 2020, 8:20 am

Re: 20km per day and maintaining suppleness

Post by MiddleAgeCRISIS » May 26th, 2020, 5:33 pm

https://www.hopkinsmedicine.org/health/ ... our-fascia

This explains it better than I can.

Post Reply