11 inactive sedentary years

[Tsnor]

Today I ran them without thinking and was not out of breath!! That is a milestone.

NICE!

[jerrytheplater]

Jerry, it sounds like you're doing great!

Keep up these pieces at your own pace. Consider some interval training one day if you feel you get bored and need a different type of challenge to mix up these steady rows.

I don't mind long rows. It is not boring to me. I'm using them to think of my form. I'm noticing I have a tendency to push with the balls of my feet on the stretcher rather than the heels. I'm still working on the ankle flexibility.

I know I'll be working up to more intense workouts. I have rowed in online races years ago. I even went to a local indoor regatta to compete back then too.

[jamesg]

As far as blisters, I have not gotten any yet. Don't notice any callouses forming either. In time I know. Still going slowly. 18-22 SPM, HR 100-120, Rowing 5 min warmup, stretch 25 minutes, row 20 minutes.

Way to go. I pull about 40kg (ergdata), rate 20, 20 minutes, 3-4 days a week. Only get a small callus under one middle finger. Nothing like the holes given by wooden oars in the fifties, but maybe I pulled a lot harder then.

I'm thinking the most important aspects of rowing, at all ages, beginner or Olympian, are handle force and stroke length. Obvious really; point is, we can decide them.

You add a new dimension though, 25 minutes stretching. I wouidn't have any idea what to do. But some days I reckon I could need it.

[jerrytheplater]

jamesg

I was asking about stretching in another thread. Discussion led to posts about negative effects of stretching on performance. Wondering if the results of those studies only apply to young fit subjects. I don't fit that category in many ways. A post by Dutch makes me wonder if there are forms of stretching that I don't do, but the other posters were referring to. I am following a plan that the UK Concept 2 site published maybe in the early to mid 1990's. I posted the links to those training guides and a One Drive link to a Word Doc I made from those guides for my personal use. The post is at the bottom of this link on my computer. The date is Feb 17, 2022. viewtopic.php?f=3&t=97295

[Tsnor]

I'm using them to think of my form. I'm noticing I have a tendency to push with the balls of my feet on the stretcher rather than the heels.

Pushing with balls of feet is fine. Just get your heels down so you are not wasting energy standing on tip-toes. Somewhere on this forum is a force diagram for elite rowers showing the majority of the force is from the balls of your feet not the heels. NOMATH was that yours ?

Also, here is a technique video from the 2022 USROWING coaches training conference saying start with balls of feel then shift to heel drive as your legs go through 90 degrees to get more muscle activation. Which I noted because it is contrary to how I was taught. https://youtu.be/-xTYWaSlh9I?t=2249 I was taught get flexible enough to keep heels down at catch, this is clearly different.

[jerrytheplater]

I'm using them to think of my form. I'm noticing I have a tendency to push with the balls of my feet on the stretcher rather than the heels.

Pushing with balls of feet is fine. Just get your heels down so you are not wasting energy standing on tip-toes. Somewhere on this forum is a force diagram for elite rowers showing the majority of the force is from the balls of your feet not the heels. NOMATH was that yours ?

Also, here is a technique video from the 2022 USROWING coaches training conference saying start with balls of feel then shift to heel drive as your legs go through 90 degrees to get more muscle activation. Which I noted because it is contrary to how I was taught. https://youtu.be/-xTYWaSlh9I?t=2249 I was taught get flexible enough to keep heels down at catch, this is clearly different.

Interesting video. I'll have to pay more attention to what I am doing. I have never thought about my rowing in such a technical way. I could see them filming rowers wearing crash dummy clothing to get all of the angles correctly. But, when they are dealing with photo finishes down to the 0.01 second, every little bit helps. Saw that in an Olympic single scull final where I think it was the New Zealander stayed behind all the way until the 1500 or 1750 meter mark. He then made up the two seconds he was behind and won by the photo finish. It may have been 0.001 seconds difference.

I have been rowing in my sneakers without my normal shoe inserts up till today. That is where I was noticing pushing off of the balls of my feet. I thought it was lack of ankle flexibility. I put them in for today's row and I did find that I was not as much on the balls of my feet as without the inserts. So now, do I row with or without inserts. That is the question.

[jerrytheplater]

Still rowing and up to about 118,000 M since Feb. I have not gotten any blisters and I am getting callouses. My old ergonomic handle for my Model C was worn down to the base right where my grip is. I put holes in it by use before starting back recently. I replaced the handle because I saw it was cracked right through my wear holes and didn't want it to break apart on me. With the new handle, that is where the callouses started forming.

I did a 1000 M for time tonight just to see what it would be like. I really didn't know how hard to push so I kept it at 22-24 spm and did it in about 4 min 17 seconds. My HR went up to about 148 max. Recently in my low HR rowing I've been rowing for 4 min 20 sec low HR. Then I burst for 40 seconds pulling as hard as I can at about 30 spm. HR goes up to 140's in this. I go back to low intensity and then at 9 min 20 sec I do another burst. I've been doing 4 bursts in my 20 plus minute rowing.

[jerrytheplater]

Well I ended up getting some good callous' and only one blister and all was going great until April 7 when I had a minor heart attack. Four stents in my Right Coronary Artery. But, the great part is that the efficiency of my heart is still in the normal range!! The term used is Ejection Factor and it is the percentage of blood pumped vs the volume of the heart. Normal is 55-60% and mine is 55% after the Heart Attack.

I started Cardiac Rehabilitation yesterday: Treadmill, Arms, and Recumbent Bike. They really want me to wait before I get back on the Rower, which I am doing-but I am really bummed out. I've never used a Treadmill before and how boring it is. I like to feel the wind in my face as I run and see different scenery!!

[Dangerscouse]

Well I ended up getting some good callous' and only one blister and all was going great until April 7 when I had a minor heart attack. Four stents in my Right Coronary Artery. But, the great part is that the efficiency of my heart is still in the normal range!! The term used is Ejection Factor and it is the percentage of blood pumped vs the volume of the heart. Normal is 55-60% and mine is 55% after the Heart Attack.

I started Cardiac Rehabilitation yesterday: Treadmill, Arms, and Recumbent Bike. They really want me to wait before I get back on the Rower, which I am doing-but I am really bummed out. I've never used a Treadmill before and how boring it is. I like to feel the wind in my face as I run and see different scenery!!

All the best with the recovery, and make sure you do what they say. No point in taking stupid chances.

[Ombrax]

Sorry to hear about your cardiac "issue, " Jerry.

All the best in your recovery - the erg will be waiting, and ready when you are.

Take care.

[Holly62]

There is rowing after extensive stenting, get through rehab and stress test, then you'll have a safe heart rate to row in. The front of my heart doesn't get enough oxygen when they stress tested my heart beyond 160.
So I rowed at 130, in the begining I couldn't do much with that, it was stop start rest row.. Nine months down the line, I do 10k in 50 mins, heart rate 110/120 non stop.
You make the best of the hand you're dealt.
Do exactly what the rehab guys tell you, adapt your life and diet, and life will improve, half of this battle is mental, remain positive.
The concept 2 has been an instrumental part of my new life routine.
I use a polar heart monitor, you can see the hr on your erg as you row and either reduce or increase your SR to improve your endurance.

[Dangerscouse]

You make the best of the hand you're dealt.
Do exactly what the rehab guys tell you, adapt your life and diet, and life will improve, half of this battle is mental, remain positive.

Advice doesn't get much better than this.

[jerrytheplater]

There is rowing after extensive stenting, get through rehab and stress test, then you'll have a safe heart rate to row in. The front of my heart doesn't get enough oxygen when they stress tested my heart beyond 160.
So I rowed at 130, in the begining I couldn't do much with that, it was stop start rest row.. Nine months down the line, I do 10k in 50 mins, heart rate 110/120 non stop.
You make the best of the hand you're dealt.
Do exactly what the rehab guys tell you, adapt your life and diet, and life will improve, half of this battle is mental, remain positive.
The concept 2 has been an instrumental part of my new life routine.
I use a polar heart monitor, you can see the hr on your erg as you row and either reduce or increase your SR to improve your endurance.

Holly, was your stress test specifically aimed at trying to see how far you could go? I had never been on a treadmill before my first stress test. I also hate to have to talk while exercising and I was getting annoyed as I was being asked how I felt. They stopped me after 7 minutes because they said I was out of breath. For me it was getting used to holding on to a bar while walking. But, I am using treadmills in rehab and getting a bit used to them. I much prefer running where you can see different scenery rather than yourself in a mirror.

[Holly62]

Hi Jerry, no they did mine chemically, not entirely unpleasant, a bit like having an orgasm without the grunting and groaning, and with the pleasure bit removed, anyway you get the picture, drugs go in, heart rate increases on its own, to about 160ish, then they did an angiogram monitoring the blood flow, after a few minutes drugs go in heart slows down, no pain or discomfort.
I thought all was well, but the cardiologist came back and said that the front of my heart wasn't getting enough oxygen whilst under stress, then back to rehab I went, whilst they decided to insert another stent which I'm waiting for.
In the meantime after a discussion about heart rates I have an excersise ceiling of 130... You can do a lot under 130, at 120 I'm rowing 10k in about 50minutes, and I've done a half marathon. When I started rehab I could barely walk my dogs around the block, without puffing and panting.
My plan is to turn up for the stent as fit as possible, and then to redo rehab and be back where I am now in about a year.
Snakes and ladders Jerry, remain positive stay strong.
And like you I dislike treadmills, I feel like a hamster on a wheel.

[DarrellA]

Hi Holly, I have never heard of a stress test described like you did. Very funny. When I had mine done, chemically, there were 2 medical people doing the test and I never though about orgasming. I was too busy trying not to vomit. I had a reaction with the drugs they used. I tend to be sensitive to different drugs. I could probably be used as a canary in a mine Yes I did get carted off to the hospital once when I sucked in some CO2 fumes when I was changing oil and the filter on a motorcycle. Your advice to Jerry on working with a heart rate limit is what I am doing after my stents (2). I hope that your next Cath procedure goes well and you bounce back quickly. Yes treadmills are boring as are stationary cycles. I am happy to have found the C2 as a way to keep the blood pumping (130 BPM max)