Concept 2 rowing to aid cycling help

When drugs don't work: training and health tips!
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gwillis
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Concept 2 rowing to aid cycling help

Postby gwillis » Sun Jan 09, 2011 17:55 pm

Anybody use rowing as an aid to their cycling?. I'm looking to step up my game a bit this year and was thinking of using a rower to asset when I can't get out on the bike. Does anybody have any simple programes etc

P_Tucker
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Postby P_Tucker » Sun Jan 09, 2011 18:55 pm

Get a turbo trainer, much better for improving cycling performance.

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gwillis
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Postby gwillis » Sun Jan 09, 2011 18:57 pm

Thanks I ready use a turbo but would like to mix my training up a bit.

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meanredspider
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Postby meanredspider » Sun Jan 09, 2011 19:10 pm

Can't imagine how it would do any harm - good aerobic exercise and good cross-training
ROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH

P_Tucker
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Postby P_Tucker » Sun Jan 09, 2011 19:14 pm

gwillis wrote:Thanks I ready use a turbo but would like to mix my training up a bit.


Fair enough. If you want to get better at cycling, cycle.

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gwillis
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Postby gwillis » Sun Jan 09, 2011 19:29 pm

Hmmmm, I think there's a good chance that other forms of exercise assist in cycling i.e. to improve core body strength such as light weights etc. So whilst cycling will improve cycling there are other ares that assist.

P_Tucker
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Postby P_Tucker » Sun Jan 09, 2011 19:45 pm

gwillis wrote:Hmmmm, I think there's a good chance that other forms of exercise assist in cycling i.e. to improve core body strength such as light weights etc. So whilst cycling will improve cycling there are other ares that assist.


Well, looks like you know all you need to know then. Good luck.

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WisePranker
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Postby WisePranker » Sun Jan 09, 2011 19:47 pm

If you're starting indoor rowing, why not join the Concept2 challenge in the MTB section?

http://www.bikeradar.com/forums/viewtop ... t=12731400

gregg.pedder
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Postby gregg.pedder » Tue Jan 11, 2011 10:21 am

I find rowing (Concept2) an excellent "sideline" fitness activity as it gives a full body workout and works you're upper body a lot more than cycling.

I tend to build muscle easily and by cycling only I end up with good solid legs and bit of a wiry upper body, so doing some weights, Concept2 rowing, running and swimming balances it out well.

And as you say it varies you're training so you don't end up doing 5 turbo sessions a week in the winter and getting so sick of it you never want to see the thing again.

GP
RMWL - Ride More Worry Less

SNACK-HEAD
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Postby SNACK-HEAD » Tue Jan 11, 2011 11:38 am

Also a concept user. Why not have a quick half hour when you are sick of the turbo or short on time. Plenty of muscles used . Not cycling specific . Cycle training is preferable bot not always possible. Some riders do supplementary gym work . So fit it in as its suits you for weight management, core work or maintaining some enthusiasm.
PART TIME WASTER

weapons
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Postby weapons » Tue Jan 11, 2011 13:40 pm

I'm an ex/part time-rower and I continue to use a Concept 2 erg to supplement my turbos once a week. I usually do either a 30 min anaerobic threshold effort or around 40 mins at a high aerobic level. Rowing is a much more time efficient for training than cycling i.e. I find you get greater gains from 30 mins on the erg compared to 30 mins on the bike. The muscle groups used are very similar and in addition, you get core stability benefits, useful if you want to be comfortable for a long time in the saddle.

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gwillis
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Postby gwillis » Tue Jan 11, 2011 19:48 pm

Some great tips. Thanks ill.start building in a rowing session a week after all.it can't hurt.

And to the earlier poster I never suggested I knew it all , that's the great thing about forums you can always learn off somebody :wink: :wink:

P_Tucker
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Postby P_Tucker » Tue Jan 11, 2011 21:18 pm

Whether they know anything or not :lol:

Gavin Cook
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concept2

Postby Gavin Cook » Wed Jan 12, 2011 00:08 am

What is concept2 ?

ben16v
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Re: concept2

Postby ben16v » Wed Jan 12, 2011 00:44 am

Gavin Cook wrote:What is concept2 ?


http://lmgtfy.com/?q=concept2
i need more bikes

Al_38
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Postby Al_38 » Wed Jan 12, 2011 13:05 pm

As a rower who plays on bikes for a bit of cross training, I can suggest the following:

For all of these set the drag factor to between 130 and 135 (probably between 4 and 5 on the flywheel notches)

UT2:
3 x 6km 1 minute rest between for something to drink. rate should be between 18 and 20spm. Target splits (for me) between 1:55 and 2:00. This is a very common session for UT2 development (HR 130 - 150).

2 x 10km 1 minute rest between. same rate and split as above. Rather tedious.

UT1 / AT
30minutes at rate 20. This is pretty much the standard for aerobic performance used in the UK, also a good mental test. The rate is limited to 20 spm but it is as hard as you can sustain. Target split 10-15 secs lower than your UT2 pace.

AT/LT
(45 secs on, 15 secs off x10) x 3. 4 minutes between sets of 10. In the on period this is sprinting (splits < 1:30, rate > 38), off period is just recovery so drink, slide backwards and forwards etc.

For all of these, the most benefit will be gained if good form and technique are maintained.

Al_38
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Postby Al_38 » Wed Jan 12, 2011 13:11 pm

I would also suggest doing a standard 2k test on the rowing machine periodically and before you start. This should provide a gauge for some of the target splits. If the average pace for the 2k is TP then target splits might be:
UT2: TP + 19-21 s
UT1/AT: TP + 8-11s
Sprinting splits are much more limited by the max power you can generate and so arent related to 2k scores.

Big Hairy Wallapers
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Postby Big Hairy Wallapers » Wed Jan 12, 2011 13:12 pm

Fantastic thread,
Thanks for starting it.
Really useful tips and very encouraging as I've cross trained using a rowing machine for some time now.
I agree you can't beat time on the bike but that's not the question so thanks once again for starting the thread
Cheers

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SBezza
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Postby SBezza » Wed Jan 12, 2011 13:24 pm

Big Hairy Wallapers wrote:I agree you can't beat time on the bike but that's not the question so thanks once again for starting the thread
Cheers


The question was will it aid cycling, well the answer to that is highly unlikely.

If the question was will it aid fitness, then yes it will, but don't expect it to be a substitute for actually getting on a bike, in terms of actually getting better at riding a bike.

weapons
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Postby weapons » Wed Jan 12, 2011 13:25 pm

Before you start any of these sessions, I would make sure you have your technique sorted to a) get the most benefit out of your sessions and b) prevent injury. The rowing erg is probably the most difficult machine in a gym to use correctly if you've never been shown how.

If you are rowing in a gym, from my experience as a rower, I very much doubt the gym instructors know how to use them properly.

Concept 2 do a fairly useful step by step guide that breaks down the rowing stroke:
http://concept2.co.uk/training/technique

A good drill is to build up the stroke gradually - start sitting at the finish with arms only, then build in the body rock and then add in the slide gradually (1/4 slide, 1/2 slide, 3/4 slide etc).


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