Re: Cross training and rowing

Hi, Reenie,
I'm jumping in your thread since I'm a rower who's now runing
marathons. I was injured last year and hope I can help you a bit from
my own mistakes.

Since you're going for a distance event, make sure that any workouts
you sub on the ergometer or in the pool are of equal duration as your
intended running session for that day. So, if you had 7 miles
scheduled, and you typically run a 9-min mile, try to keep on the erg
for those 63 minutes. If you can also wear a heart rate monitor to keep
yourself in a good-and-not-frantic zone, that's a bonus.

Form on the erg is critical. From the 'catch' - where your legs are
compressed, your arms are out (not locked), and your back is forward
from the hips - think "legs, back, arms" - drive with your legs first
(using your arms and back as connectors), then open your back when your
legs are almost down, then pull in your arms when your back is opened
up. Think about keeping your hamstrings relaxed, your shoulders down,
and your core tight at the finish. Rate isn't as important as
perceived exertion - most elite rowers put in long hours at rates of
18-20. Resistance between 3 and 5 is perfect for your goals.

:o) Hope you have good tunes to get you through these distances!

Swmming is great cross-training-especially for Achilles issues since it
promotes lower-body flexibility. Over three months of swimming, I
increased my range of motion in my ankles significantly - over 20
degrees of flexibility! This is great to build strength gently.

Through a combination of erging and swimming, I managed to get through
6 weeks of no running due to two stress fractures in my and complete
my 1st marathon in under four hours - it was my first run after injury.
You'll do great!

Reenie said:

Hoping that someone might be able to offer some insights into the
benefits of rowing. I'm suffering from some sort of achilles problem
in both legs and, in an effort not to make the injury chronic, am
trying out some cross-training alternatives.

I find that the bike aggravates my achilles somewhat... not sure if
this is to do with the bike set-up (it's in a gym), poor style... So
have been working out on the rowing machine, which I'm quite enjoying
(quite being the operative word as it is very depressing not being
able to run!!)

I have a couple of questions:

IS this a good cross-training exercise? Would I be better off

swimming

Quoted message said:

or pool running? What type of workouts on the rower would be of
benefit?

I've been using the machine at the gym... First session just 20
minutes and 4KM. Day two: 10KM, day three: 8KM, day four: 6KM

Should I be aiming for time/distance/strokes per minute? I have the
resistance set at about 6/7... am I doing myself out of a good work
out having it set so low?

Thanks for any tips/info you might be able to give

Reenie