Warming up...

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.
Pdunford
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Re: Warming up...

Post by Pdunford » October 10th, 2018, 8:54 pm

Dangerscouse wrote:
October 10th, 2018, 10:32 am
Do you do a sedentary desk job? It might be your using muscles that you aren't used to using. Do you do any weight training or any other sports?

Is this the same for slow and fast sessions? What drag factor do you use?
For the last 3 months I have been sitting at a desk for my job as I’m waiting for shoulder surgery (10/26). I use to work out a lot and do sports like softball, highly competitive adult flag football, among others. When I was doing CrossFit my back would tense up doing long sessions but I don’t and haven’t done CrossFit in over 2 years and my legs wouldn’t get sore while rowing like they are now.

I haven’t rowed more then 3k since I bought my erg because Of my shoulder but plan on using it a ton after surgery. 1500m for me right now is around 7:15 with the drag on a 3 per my PT

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Anth_F
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Re: Warming up...

Post by Anth_F » October 11th, 2018, 3:58 pm

I always warm up before a row... but don't spend long. Maybe 3-5 mins max before a row!!! I will typically warm up with squats for lower body, and some light dumbbells for upper.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

Ripples
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Re: Warming up...

Post by Ripples » October 11th, 2018, 10:50 pm

Tight hamstrings perhaps? If so, try a foam roller as well as some hamstring stretches.

MPx
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Re: Warming up...

Post by MPx » October 12th, 2018, 11:50 am

I typically do a 1k WU and a 1k CD for erg only workouts, but if I've started with a dumbbell session I'm plenty warm enough already for a steady paced session so don't bother with a WU and I plan it so that I finish the session at an easy enough pace not to need a separate cool down. When I do do them, most of the warm up is at 5k pace with three maximal bursts of 5 strokes at 775, 500, and 275. After the last burst I let the pace drift away and finish much slower concentrating on hitting a meaningless number time target. The CD will be @20 strapless with the first 2 mins around 10k pace and then slower to the finish targetting some other meaningless number time target! No stretches. Works for me...although I'm sure could be improved. Before my 50s I never warmed up or cooled down at all...
Mike - 62 HWT 183

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jackarabit
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Re: Warming up...

Post by jackarabit » October 12th, 2018, 1:04 pm

It’s been said many times many ways, top end performance is always extracted from a larger cycle of dormancy and activity. For land vehicle speed record attempts, the measured mile includes neither warmup nor acceleration to speed. But that engine does indeed warm up and accelerate before it breaks the first light beam.

The human engine may or may not be warmed up during the rowing workout. The extremes of inclusion and exclusion are the AIO (all in one) with and the TT without. So we’re all relating when we warm up rather than whether we do so or not. :)
There are two types of people in this world: Those who can extrapolate from incomplete data

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DavidA
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Re: Warming up...

Post by DavidA » October 16th, 2018, 3:25 pm

I have always been too lazy to warm up separately. I just am slower at the beginning. As I am just rowing for general fitness and health, and not to break any records, that works okay for me. I do try to push myself some - I'm not just 'paddling' along, but I'm not that fast.

David
57 y / 70 kg / 173 cm / 5 kids / 11 grandkids :)
Received my model C erg 18-Dec-1994

lindsayh
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Re: Warming up...

Post by lindsayh » October 17th, 2018, 5:50 am

jackarabit wrote:
October 12th, 2018, 1:04 pm
The human engine may or may not be warmed up during the rowing workout. The extremes of inclusion and exclusion are the AIO (all in one) with and the TT without. So we’re all relating when we warm up rather than whether we do so or not. :)
I'm pretty much a religious "warmer upperer" (and cooler downerer) before and after any sessions other than long steady ones where I just sit down and work into it. Otherwise I would much rather hit the ground running rather than use the beginning of a piece to warm up. I understand there is some good evidence to support a warm up as part of good training and maximising performance - otherwise why do we bother warming up before racing? I suspect it is good for injury prevention as well - but of course I am an old guy who maybe has to be a bit more careful than all you young un's.
Normally I do 2k before every session @2:05-10 pace and if it is a short sharp TT type session then add 1k @1:52-5 and 500 @1:45ish - the shorter the piece the longer the warmup. Always try to do another 2k @2:15 at the end - it adds extra meters as well.
Lindsay
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Sydney Australia
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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

Cyclist2
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Re: Warming up...

Post by Cyclist2 » October 19th, 2018, 12:15 pm

lindsayh wrote:
October 17th, 2018, 5:50 am
I'm pretty much a religious "warmer upperer" (and cooler downerer) before and after any sessions other than long steady ones where I just sit down and work into it.
I do this also, except even on the long steady ones I do an easy 5' or so, then reset the monitor. I use slides under my erg, so there is no airflow over me from my movements so I have to stop to get up to turn on my fan. I don't like diluting my "real" workouts with warm up meters, but I log them all - warmups and cooldowns are as important as the workout, IMO, for all the reasons Lindsay mentioned.
Mark Underwood. Rower first, cyclist too.

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