You might be noticing a trend by now. I’m looking at it as a rebuilding period. In this period I have a few goals
- Get competent medical advice about lower back pain and fix any issues with flexibility or imbalances. This includes stretches and exercises
- Get competent coaching to improve my rowing form for better efficiency and injury prevention. This includes drills.
- Rebuild my base aerobic fitness by doing lots of easy rowing
Today, I got to work on all three.
I started by doing my normal pre-rowing routine.
- 10 SI exercises on my left leg
- foam roll my quads
- use a lacrosse ball to get after trigger points around the front of my hips and pelvis
- 2 x 40 sec glute bridges on an exercise ball
- 4 x 10sec torso twists
After that, I did a couple of drills that were recommended to try to improve my posture at the finish. Here are links to the drills.
Since I wanted to review it after, I taped my attempt at doing it and took a few easy strokes afterward trying to maintain the posture.
I found the drill to be very useful. I was able to remember what the position felt like and try to hold it during the row. By sitting the erg next to a mirror and looking at the hands back position, and then a proper finish position, I was get that picture in my mind and then look every once in a while during the row.
After that, I did my 4 x 20. Today, I started off aiming at 175W, but HR was really high, so I backed off slightly to try to keep it under 150. Remarkably, just a few watts was enough to do that. I did a lactate test at the end, and it read 5.3, which I thought had to be a mistake. I retook it and it was 3.0. Still much higher than I would have expected, but at least plausible. Rowing while focusing so much on posture was a lot harder and felt very unnatural. I imagine it will take weeks to start feeling natural. I think next time I will stick at this 170W-175W range.
Workout Summary - media/20171114-2005300o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|19314|84:00.0|02:10.5|169.2|18.2|145.2|153.0|12.6 W-|18926|80:00.0|02:06.8|171.8|18.2|145.2|153.0|13.0 R-|00392|04:00.0|05:05.7|096.1|19.6|144.4|153.0|02.3 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|04753|20:00.0|02:06.2|174.3|17.8|141.2|148.0|13.3 01|04725|20:00.0|02:07.0|171.3|18.1|145.2|148.0|13.0 02|04730|20:00.0|02:06.8|171.7|18.2|145.7|151.0|13.0 03|04718|20:00.0|02:07.2|169.7|18.6|148.7|153.0|12.7 - 3.0
Tomorrow: I’m getting tired of all this base building, I need a little bit of intensity, so I think I will return to an old classic, 8×500. Pace target around 1:45.
5 thoughts on “Tuesday: 4 x 20′ / 1′”
You may find this interesting cor you core exercises
Rowing Australia has a set of core exercises are post row stretches
– Can’t beat the team with the most medals at the World Champs per head of population
See what you think
I’ll take a look, but right now, I have put all my trust in my physio. He has crafted a set of exercises to try to take care of some imbalances in my core strength.
They go through a wonderful sequence of exercises that match the stroke
As a surgeon my experience with physio’s and these sort of corrections has been middling – and I practiced at UMass and BWH for a number of years
You certainly could be right, but I want to give it a fair chance.