A Fluidesign Boat!
Since getting a Concept 2 RowERG, I have been introduced to a whole new world of virtual rowing and physical conditioning. As some may remember, I have had 4 years of horrible health issues impacting my exercise program. First, Rocky Mountain Spotted Fever - 60 days of antibiotics killed all the bacteria in my gut and the bad stuff took over. It took me nearly 2 years (and a change of doctors) to convince someone I was not "just getting older". I had H Pylori, which prevented iron from binding to my red blood cells, thus causing severe fatigue. We got rid of that and I went to the Y, just in time to catch Covid in March, 2020. I ended up sick nearly the entire year. I went back to the Y the Summer of 2021 after getting vaccinated, then quit because of the Delta variant. I got Covid TWICE anyway; once very mildly in August, then sick as a dog in September. So now, I am ready to get back all the muscle and conditioning I have lost in the last 4 years! I got a Concept 2 RowErg for the house because I just don't want to take the risk at the gym till Covid is under better control.
I ran into a Facebook group called "The Diamonds" which is a rowing group, primarily in England. Their guru, Robb Chin, preaches UT2 heart rate rowing. This is long, continuous rowing in the UT2 heart rate range of 50-75% of ones' maximum. They use the classic formula of 220-Age = Max HR. Well, that give me a max of around 150. My actual max, determined with a nuclear stress test is 202-205. So, here is a little problem. His method would have me train at a pulse of 105. Using my actual, I would train at 140. Which is correct?
The important point of UT2 (or that rate, as called different names) is that it is indeed a training range that produces great health benefits, including reduced risk of cancer, inflammatory disease, diabetes, rheumatoid arthritis, and dementia. It it likely the most important aspect of exercise. Over the years, perhaps the last 100 years, this HR has been the center of most physical conditioning programs. Accordingly, any PT program should include hours in this range. This rate should allow one to continue at the same pace for an extended time, which leads to its name of Continuous Training (CT).
However, I have been doing High Intensity Interval Training (HIIT) under the guidance of my cardiologist for a number of years. I have experienced some fantastic measurable results: Lower resting heart rate, less a-fib, and a requirement of harder work to obtain the target HR. I am basically a lazy guy, and like the idea that I can maximize my results with a minimal amount of work. :)
There are computers to use on boats when rowing that give all kinds of information. One was developed by a multi generational rower with some obvious electrical engineering background when his kids' high school asked him to coach their rowing team. Creds go to Dr. Henry Thomas. https://scullr.com/
As Dr. Thomas describes how he developed some of his programs, he was scientific enough to make footnotes to studies and articles upon which he based his training methods at the bottom of the page. Again, thank you very much!
The studies I have been reading basically took Olympic medalist athletes of 10-15 years ago (who are now coaches) and followed their training. They mostly trained 12 hours a week using CT 53% of their time, lifting 23%, and the rest HIIT and cross training. Recent studies show that HIIT can produce better muscles and endurance (perhaps +15%) in a shorter time. However, this is slow to be adapted because of the history of CT.
Another great source is: https://teaching.shu.ac.uk/hwb/sport/techandinnov/showcase0809/daniel_grant/index.html
CT is significant in general overall health. There is no denying that routine exercise in the range of 50-75% of your max has tremendous positive impacts on a myriad of health issues by producing EcSOD, which helps prevent all kinds of health issues,, including cancer and dementia. CT does a better job burning carbohydrates. On the other hand, HIIT is better for increasing one's maximum ability to take in oxygen, thus keeping muscles performing and "burning" fat. These 2 lead me to some interesting findings about exercise and diabetes.
In my case, I know that HIIT in the morning, when my blood sugar is lowest, results in max fat burning. I have seen my blood sugar go up as much as 30 points after doing HIIT and CT without eating! This blood sugar came from converting fat. On the other hand, recent studies indicate that CT exercise in the afternoon helps stabilize blood sugar by consuming the carbs introduced by breakfast and lunch. I have noted that a 15 minute walk in the afternoon is as refreshing as a 20 minute "power nap"
The common sense approach is to do both, as do most athletes. However, I will do more HIIT than is popular in rowing; because, I have seen how my body responds to HIIT. The great thing about HIIT is that there is a wide variety of selections preprogrammed by Concept2.
Until some trainer convinces me otherwise, I have decided to do CT (continuous training at 60%-70% of max HR) 3 days a week and HIIT (high intensity interval training at up to 90% max HR) 3 times a week, along with floor exercise or lifting. I will walk 6 days a week producing a HR of over 50% of my max. I am using my actual Max HR, not the one calculated by the popular formula. This is really the 3rd re-iteration of my workouts based on HR and intervals and wish I knew some of this in the 70's when I was racing motorcycles.
So... 3 days a week I will do CT rowing. Some constant low speed, moderate effort, and when I get bored, I will do "steps" where the speed varies. The C2 is such a great machine because one can vary speed, intensity and resistance independently. One can program rest periods based on meters rowed or time. When I get my skiff restored, it will be easier to do extended CT; because, rowing around the lake is just more fun than rowing inside, on a torture machine. Watching rowers, I note that they throw in "power 10's" which are a maximum effort 10 strokes taking anywhere from 30 seconds to less than 15 seconds, depending on their strokes per minute. I can do that while doing CT training, also. I have a new chest strap HR monitor on the way and will keep my HR below 70% of the max.. or 140.
Three days a week I will do HIIT and combinations of floor exercises and weight lifting. In all honesty, I used to have legs that did not look like toothpicks. I have a lot of muscle building to do in my legs! There are a number of ways to do that. The quickest is lifting weights... heavy weights that max out at somewhere around 6-8 reps with 3 sets and a day of rest in between. OK, that is hard, but it doesn't take much time. Or course there is a plethora of floor exersies championed by rowers and snow skiers for legs. I have my favorites, and my hated ones. LOL
The elite athletes workout 10-12 hours a week. Part of my CT time (until I get my skiff rowing again) will be walking and biking. The problem with biking this month is Dunlaps Disease - my gut dun laps over my belt. But, I can walk. I can row. I can bicycle. I can add 30 minutes of exercise easily enough every afternoon to burn those carbs and help stabilize blood sugar.
Here is how the plan looks for the next 6 weeks:
MWF
AM - CT on the rowing machine, primarily following the guidance of UcanRow2 and Concept 2's workout of the day. 60 minutes including stretching and warmups/cooldowns.
PM - walk 1 mile (approx 20 minutes)
TTS
AM - HIIT 30 on/30 rest, 500 meters/1 minute rest and/or 1000 meters/ 2 minute rest. 35 minutes including stretching and warmups.
Weight lifting and floor excercises. 30 minutes including stretches and cool down.
PM - walk 1 mile.
This will give me 9.5 hours of training a week... if I don't do anything on Sunday.
My baselines the first of December, 2021 are less than I was able to do in 2018. But I have seen improvement in the 3 weeks since I started back. We will see where I am at January 1st. Who knows, I could be snow ski racing. LOL
What will be my reward? Rowing the Cumberland in May. And a race boat from https://www.rowfluidesign.com/
Footnotes:
Physiology of Rowing Home page
https://teaching.shu.ac.uk/hwb/sport/techandinnov/showcase0809/daniel_grant/index.html
https://www.kellybailey.fit/blog-1/5-weight-training-exercises
HIIT vs CT
Another view of HIIT vs CT
