Concept 2 rowing to aid cycling help

When drugs don't work: training and health tips!
Loretta Damage
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Postby Loretta Damage » Wed Jan 12, 2011 20:47 pm

I do a couple of sessions a week on the concept2.

1. 10000m pull, I try to maintain 2.00min/500m avg and 70-75% HR.

2. 8 x 500m intervals with 1.5min rests. Max effort 85% + HR.

It breaks up the spinning and turbo sessions that I'm limited to Mon - Fri until the mornings get lighter.

P_Tucker
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Postby P_Tucker » Thu Jan 13, 2011 06:01 am

Al_38 wrote: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.


I seriously doubt non-rowers technique will be good enough to rate 20 for half an hour and maintain a decent split.

bobinski
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Postby bobinski » Mon Jan 17, 2011 14:08 pm

I use a water rower as part of my my fits and starts fitness regime. i have to say that although i recognise its benefits for my fitness overall it does seem to have a negative effect on my cycling in that my legs seem to tire more easily if cycling a day after rowing.
i would be interested to know if this is a common experience. my technique is apparently quite good. the upside is rowing certainly helps with my lower back mobility.

G-Wiz
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Postby G-Wiz » Mon Jan 17, 2011 14:47 pm

Ergo's only seem to help my cycling in one place and that's in core muscles particularly the lower back. The higher load, longer range of leg movement and lower cadence will certainly cause you to recruit more muscle groups than cycling, but it's more akin to a high-resistance, low cadence climbing session, hence the tiredness that one person commented on.

From a long time rowing I've noticed that cyclists adapt well to rowing mainly based on good cardio fitness and an ability to suffer consistently, the reverese isn't as common (Rebecca Romero excepted, although to be fair she was a fairly decent cyclist before she took up rowing).

As others have said it may help relieve the turbo tedium, and help some back & shoulder development which is useful for climbing, but time doing specific work on the bike is better.

If you find the turbo dull, get some rollers and stick the telly on. I can happily do 2 hours on them at a low enough intensity if needed. Between that, turbo, a bit of weights, and the real thing I've got through most of the winter.

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woodford2barbican
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Re: Concept 2 rowing to aid cycling help

Postby woodford2barbican » Fri Feb 03, 2012 11:03 am

I a a former rower and a concept 2 user to date.

Currently looking to buy a rowing machine for home use as my cycle commute has come to an end and i need a time efficient way of exercising.

Does anyone use the waterrower & do they reccomend it in comparision to the concept 2?

I had a go on one 20 years ago....and remember thinking it was fine....

Tom Dean
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Re: Concept 2 rowing to aid cycling help

Postby Tom Dean » Fri Feb 03, 2012 12:18 pm

woodford2barbican wrote:my cycle commute has come to an end and i need a time efficient way of exercising


cycling?

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Pross
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Re: Concept 2 rowing to aid cycling help

Postby Pross » Fri Feb 03, 2012 12:50 pm

I can't believe the split times people can do on these things. 3 of us in work use the gym in our lunch breaks and have a mini league for 1,000m which I'm currently leading with a time of 4:02. It took me 30 seconds afterwards to get the breath back to stand up but someone above is doing that rate for 10,000m! I know I'm unfit but hadn't realised how much. On the plus side my technique is as shown on the Concept website that someone posted although I don't have the upper body strength to make that big pull with the arms.

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woodford2barbican
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Re: Concept 2 rowing to aid cycling help

Postby woodford2barbican » Fri Feb 03, 2012 13:39 pm

Tom Dean wrote:
woodford2barbican wrote:my cycle commute has come to an end and i need a time efficient way of exercising


cycling?


it would have to be on a turbo & I would rather it be a rower than a turbo tbh.

can't go outside as the only time I can exercise is when i have responsibility for sleeping children.

dave35
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Re: Concept 2 rowing to aid cycling help

Postby dave35 » Fri Feb 03, 2012 15:38 pm

As eddy mercx once said, if you want to ride a bike fast then ride lots.
Cross training is only good for overall fitness it will do nothing for cycling, i should know as i am currently taking a year off racing and doing some running for a change.
Still ride a bike once a week but it is a real struggle to get any speed/endurance at all, so if you want to improve your cycling then ride your bike....lots

PhilPub
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Re: Concept 2 rowing to aid cycling help

Postby PhilPub » Fri Feb 03, 2012 16:19 pm

Pross wrote:I can't believe the split times people can do on these things. 3 of us in work use the gym in our lunch breaks and have a mini league for 1,000m which I'm currently leading with a time of 4:02. It took me 30 seconds afterwards to get the breath back to stand up but someone above is doing that rate for 10,000m! I know I'm unfit but hadn't realised how much. On the plus side my technique is as shown on the Concept website that someone posted although I don't have the upper body strength to make that big pull with the arms.


I think if you've got good technique the legs come in to play a good deal. I've not got huge upper body strength and at 72kg I'm officially a "lightweight" for rowing but I use the Concept 2 regularly in the gym and have recently managed 10,000m in 36:50 (av 500m split 1:50.6). I had ideas about taking part in the national indoor champs in March but decided that "proper" training for 2,000m row would be too much of a distraction from my chief interests in cycling and running (or running and cycling, depending on which forum I'm in. Heh!)

As somebody commented on a similar thread, obviously rowing doesn't have the specificity of cycling for cycling fitness but then most people have objectives in life *shock* other than being as fast a cyclist as possible, and as complementary exercise activities for aerobic fitness go I think rowing has to be up there. I certainly like to use it to add a bit of variety to my exercise routine.

fastandfurry
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Re: Concept 2 rowing to aid cycling help

Postby fastandfurry » Mon Feb 06, 2012 18:22 pm

Personally, I went straight from rowing to cycling, and without any training beyond commuting I won my first race on a bike. I row a bit in the winter but stop about this time of year as I tend to be a bit heavy anyway - I don't want to be carrying big arms up hills! I think this only becomes valid when you're really looking for the last % - you gain more from having a reliable measure of your power output and learning to push yourself right to your limit than you lose from the small weight gain. Anyone who's ever seen rowers doing a 2,000m test on the rowing machine will know what I'm talking about! Being sick - standard. Lieing on the floor for 10 minutes afterwards - standard...

pipipi
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Re: Concept 2 rowing to aid cycling help

Postby pipipi » Mon Feb 06, 2012 19:49 pm

good advice weapons!

I haven't been on the ergo for a while now, but I'm sure it will help a little.

I really don't know much about training but I can certainly imagine that for someone just starting out that any way of building your fitness up would be good. Certainly gets the whole body burning.

But for an experienced cyclist I'd imagine that you are better off spending time on a turbo trainer. Doing turbo and ergo might mean that you are sharing the effort, and it could be better spent solely focussing on turbo. And if you have done a good turbo then you probably need to rest thoroughly.


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