Meters and More Rowing Workout

Fall Team Challenge 2013
The Concept2 Fall Team Challenge has begun!  From now until Oct. 15th, join or create a team and row as many meters as you can.

We have lots of meter munching SkiErg and rowing workouts and will be posting more, but here’s one we did to kick it off.  Lots of meters, plus variety, and a GREAT sweat.

Warm up well, then do the following:

10 minute row or ski
1-5 dumbbell snatch pyramid
10 pushups

8 minute row or ski
50 sit-ups
15 air squats

6 minute row or ski
Run 450 meters
15 frog jumps
10 push ups

4 minute row or ski
10 KB swings
10 KB high pulls
10 KB cleans

2 minute row or ski SPRINT

DONE!

Be sure to record your meters in your online logbook, and if you need a team to row with we want YOU on Team UCanRow2!

Try this and tell us how it went in the comments – total time for the workout and your total meters, average splits if you care to share.  Got a favorite erg workout?  We want that too!

Chain Drive the UCanRow2 Newsletter is Here!

 

Can’t get enough UCanRow2?  Never fear, Chain Drive, the UCanRow2 newsletter is here!  All things indoor rowing, delivered right to your email inbox.  Workouts, playlists, technique tips, upcoming trainings, marketing advice, basically the best of the best of what we can find to help you get the most out of your erg or ergs, and be the best rower or rowing instructor you can be.

We’ll start off on a quarterly schedule, and will move to a more frequent schedule if or when that seems like a good idea (We hate clogged inboxes as much as you do.).  Got ideas of what we should include in Chain Drive, or a particular workout or playlist you love? We want that too! Leave a comment here or email info@ucanrow2.com.

Of course, you can’t get the newsletter if you don’t sign up, so please subscribe to our newsletter.

Candlelit Rowing, Hurricane Sandy Style

waves in motion Guest post by Shoshana Pritzker, RD, CDN of ShoDelicious, Superstorm Sandy survivor and a new Concept2 indoor rower

You know what really stinks about storms like Superstorm/Hurricane Sandy? Being stuck in your house without power, light, or cable entertainment. Back in my Florida days we’d have hurricane parties to pass the time. Friends would bring over any and all alcohol they could find and we’d just get drunk. Things are much different now that I’m a grown-up and past my college drinking days. I no longer look forward to missing class due to a storm. Instead I worry about how I’m going to get in a workout in the dark.

Home workout equipment comes in handy when the lights go out. However, if you’ve got a treadmill you’re pretty much out of luck as most have to be plugged in to the wall. Not so for rowing machines, though, they don’t have to be plugged in to anything. Score – I’ve got a rower!

This year I got the chance to take advantage of being stuck at home to get on my Concept2 Rower. And think of the positive, if we had been flooded out, my strength and skills I’ve gained from my rower would have allowed me to row to safety (if I had a canoe or kayak) in the event of an emergency.

So with winds howling, trees blowing and rain coming down – I got on my rower for a quick but intense, weight-loss-in-mind cardio workout. Here’s how my candlelit workout went:

5 minutes of rowing
Hop off rower and stretch for a few minutes, grab a drink of water
5 minutes of Power 10s (every minute pull as hard as you can for 10 pulls, then row easy for the rest of the minute)
Hop off rower and stretch for a few minutes, grab a drink of water
5 minutes of rowing

Note: Keep in mind that I’m a new rower. I’ve owned my C2 for about a week and have been using the rower at my gym for about a year and a half. My goal is weight loss and improved cardio endurance. The workout I did here is a tough one (for me) and can be easily added to for a longer workout.

Another option that’s great for those without power (whether by design or circumstance) is the Deck of Cards workout.  It’s great for getting a great workout that’s always varied. I’ve added rowing workout options to mine.

Row on!

Want more no-electricity-needed rowing workouts?  We’ve got lots on our workouts page. Ever rowed by candlelight, either with or without electricity? Tell us your story in the comments!

 

Head Games: Tips and Tricks to Beat the Long or Hard Indoor Rowing Workout

Let’s face it, we all have days where we have to drag ourselves through a workout.  Training for rowers is no different than training for runners or cyclists or any other sport.  Sometimes you just need to find ways to make the meters tick off faster.

Concept2 has a blog post with rowing tips to help you keep the flywheel spinning.  It’s been going around on Twitter too, so if you’re following us there you’ll see the latest.  Some of our favorites:

– Count strokes to get through the tough periods of the workout (from @thepeteplan on Twitter)

– On a long row, do every third 500 meters faster to break things up (from @jasonhewitt2 on Twitter)

– If the thought of rowing 10k in one shot overwhelms you, break it into smaller pieces and add in off-erg work in between.  Our Workouts page has lots of ways to do that.

– Take your mind off the monitor and focus on your indoor rowing technique – back straight, swinging from 11:00-1:00, chest up coming into the catch, one count on the drive, two on the recovery, etc.  Need a refresher on rowing technique tips?  Try this video from Concept2 UK.

– Up the intensity – Working harder makes the meters tick by faster and can stop you from focusing on them so much

– Have a split range you’re going to keep through the workout and do whatever it takes to hold it (increase or decrease your intensity, stroke rating etc.)

– Use the pace boat on the Performance Monitor to help you hold your split. Set it on the pace you don’t want to go under. Beat that little guy!

– Play a numbers game – work towards “fun” meter numbers like 4444, 5678, 12345, etc.

Ok maybe we’re a little crazy, but it works for us!  How do you get yourself through a tough workout?