/\ July \/ Rowing Challenge /\

At 6650 km, the Nile River is the longest river in the world; we're rowing its length, from Lake Victoria in Uganda to the Mediterranean Sea in Egypt.  All rowing distances are acceptable, including rowing done on indoor ergs and in outdoor shells.

The overall challenge of rowing the Nile is divided into monthly sub-challenges.  Each month's sub-challenge will begin on the first of the month and end on the last day of the month, but you're welcome to join at any time.

Post your desired monthly sub-challenge distance, and then post all distances rowed any time after the first of the month.  While you're at it, post how your sessions went.  We can all encourage each other to meet our goals.

Anyone is welcome to join, and everyone is welcome back, no matter how long they've been away.  If you've rowed with us before, welcome back.  We could use your muscle power.

There are many forms of exercise in the world, but few as complete as rowing. If you have a rower at home collecting dust, then this is a chance to use it for more than a clothes hanger.  If you're an outdoor rower, welcome. If you've always walked by those rowers at the gym, then this is a chance to give them a try.

July Challenges

the_oarsman - Goal: 100 km - Rowed: 100 km

miss_bea - Goal: 15 km - Rowed: 13.5 km

maxx86 - Goal: 30 km - Rowed: 30 km

mg4820 - Goal: 15 km - Rowed: 30 km

Active Members:

the_oarsman - Total Rowed: 92 km

miss_bea - Total Rowed: 21 km

maxx86 - New member this month

mg4820 - New member this month

Retired Members:

You're welcome to come out of retirement at any time.

bernst31 - Total Rowed: 12 km

apophenia - Total Rowed: 30 km

lindsayadelia - Total Rowed: 56 km

cybersam - Total Rowed: 52 km

Rowing the Nile Challenge

Start Date: June 2009

Total distance rowed by all rowers (not including this month): 263 km

Distance of Nile River: 6650 km

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What's all this about rowing, anyway?

Most rowing machines (known as ergometers, or ergs) will have a display on which you will see various numbers, including the total time and distance, usually in meters or kilometers.

If it's your first time, go slow!  It takes time to build the necessary muscles for any new exercise.  That's especially true for rowing.  Try a few minutes at first, and then add a few minutes every few days.  Before you know it, you'll be rowing for many kilometers at a time.

Technique is important!  I have some information on my profile, as well as some animation that shows proper technique.  First timers, there's no need to rush or to push yourself too much.  This can be a lifelong pursuit if you build up slowly.

7/13 morning - 5 km (23:15) 2:19 avg split - 12 km total || goal: 100 km / 88 km to go

7/13 evening - 5 km (23:00) 2:18 avg split - 17 km total || goal: 100 km / 83 km to go

4k since I last post: 14.4 k total

average split around 2:25.

My stroke rate is generally 20-22 s/m.  I do 10 stroke sprints every once in a while and my stroke rate goes up to about 28 at the highest.

I don't know how you row for over 20 minutes straight! I would get bored!

Original Post by maxx86:

4k since I last post: 14.4 k total

average split around 2:25.

My stroke rate is generally 20-22 s/m.  I do 10 stroke sprints every once in a while and my stroke rate goes up to about 28 at the highest.

I don't know how you row for over 20 minutes straight! I would get bored!

20-22 s/m is a nice low number especially when you're at 2:25 splits.  That's really good.

In my younger college days (a long, long time ago in a galaxy far away), I used to be a long distance runner and was into martial arts.  There was a lot of meditative alone time in both of those; I learned to be at peace with myself and to not be bored.  I concentrate on the exercise and the time flies.  Of course some background music doesn't hurt any .

Speaking of music....what does everyone listen to when rowing.  I like a mix of pop and rock: Red Hot Chilli Peppers, Tool, The Rolling Stones, Tool, Eminem, 3 doors down, Tool, Led Zeppelin, Tool, Blue Oyster Cult.  Did I mention that I like Tool?

7/14 - 7 km (33:00) 2:21 avg split - 24 km total || goal: 100 km / 76 km to go

2k today, 16.4 k total

Boredom is also the reason I have always hated running, but I was just growing to enjoy it.  I have also never been able to do yoga because I get antsy and time seems to drag on forever.  One thing I love about rowing is watching the scenery go by, which doesn't happen on an erg, but I've been learning to cope with looking out a window.  Unfortunately, the batteries on the erg by the window went out on me today...so I got stuck on an erg in the middle of all the other cardio machines, which is much less enjoyable.  I would much rather watch the parking lot and the highway and the sunset than the back of someone riding a spin bike!

Anywho, is that a decent stroke rate?  I seem to have memories of my coach structuring practice around stroke ratings but I have no recollection of what they were.  

7/15 morning row - 4 km (17:15) 2:09 avg split - 28 km total || goal: 100 km / 72 km to go

Original Post by maxx86:

2k today, 16.4 k total

I would much rather watch the parking lot and the highway and the sunset than the back of someone riding a spin bike!

Anywho, is that a decent stroke rate?  I seem to have memories of my coach structuring practice around stroke ratings but I have no recollection of what they were.  

I suppose it depends on who's riding the spin bike, no?

I've found that I get a much better workout when my stroke rates are low (22-24) and I use a full stroke and more muscle during the drive.  My heart rate actually goes up when I keep it at 22-24 s/m rather than 30-32.  I can also bring my splits down to an average of 2:10 even with the lower stroke rates.

I think that a good workout is to change things up a bit.  I like to go for 10 minute sets of:

4 minutes at 20 s/m,
3 minutes at 22 s/m
2 minutes at 24 s/m
1 minute at 26 s/m

repeat this a couple or three times (or as long as you can handle it) for a nice 20-30 minute workout.  Your 10 stroke sprints is also a great workout, though when I do that I like to go up to about 32 s/m.  I usually time it for a minute, rather than count strokes (its easier on an erg to use time, rather than stroke count for me).

Of course, through all of this, proper technique is essential or injuries can result.  If you (anyone), can't keep proper technique with these stroke rates and splits, then bring the numbers to a point where form is good.

7/16 - 4.2K

11.8 K  total.

I am painfully slow in comparison to the rest of you. I typically do 30 minutes on the erg (learning the new lingo too).  Today I was able to do 400m more in those 30 mn, than a few days ago.  As I tried to go faster my stroke seemed shorter, not as much extension. Does that make sense? Also, my heals come up off the foot rest area. Should I be keeping them fully flat? 

Original Post by mg4820:

7/16 - 4.2K

11.8 K  total.

I am painfully slow in comparison to the rest of you. I typically do 30 minutes on the erg (learning the new lingo too).  Today I was able to do 400m more in those 30 mn, than a few days ago.  As I tried to go faster my stroke seemed shorter, not as much extension. Does that make sense? Also, my heals come up off the foot rest area. Should I be keeping them fully flat? 

First and foremost, take it as slow as you need at first.  As you learn and as your muscles get used to this new exercise, you will be able to improve.  But that takes a lot of time.  If you try to push too hard at first, you may hurt yourself and not be able to row at all.  If you want to make this a life-long routine, then you need to build up slowly at first.

Your heels coming up is okay.  In the forward-most position (catch position) your shins should be vertical (as best as you can).  If your heels rise a little, that's okay.  Be sure that you don't bend over with your lower back.  This can cause injuries.  At the other end, the release position, your legs should be fully extended (again as much as you can) and your back leaning slightly back past vertical (not too much).

You shouldn't try to row too fast.  Rowing is a relatively low cycle (stroke) exercise.  Unlike cycling, running, and swimming where the faster the better, your stroke rate in rowing should be fairly low.  On the rowing machine (erg) that you use, do you have any indicator that shows stroke rate?  Next time you row, see what the number shows on average during your row.

Rowed 2k yesterday, so thats 18.4 k total! average 22 s/m. 

I have no idea what my split was because I was distracted (see reasons 1-3 below) and forgot to look before the screen reset at the end.

1. I was sitting behind the spin bikes again, and I don't know where you are, but yesterday it was hot and humid and the gym was nasty.  The second I walked in I knew I would feel gross by the time I left, and it was also the first day this summer that it smelled kind of funky in there.  So sitting in the middle of the cardio section was just EW.  The person on the bike in front of me was dripping with sweat...and they were not fun to stare at.

2. The person on the erg next to me did not have a CLUE what they were doing.  It doesn't bother me when someone can't erg well but is at least trying to use proper form.  I don't care if they're rowing at a snail's pace or a cheetah's pace, but this guy was completely out of control.  He was not even close to using correct form, like he was out of order or something, and he was jumping the machine on every stroke, which was irritating and loud, and scary because the ergs are so close together.

3. My boss's boss's superivor's boss (read "I am the bottom rung in the building and she is basically as the top) decided to show up at the gym.  Now, she probably has no clue who I am even though there are 20 people in my office, but it was extremely unnerving to discover she has become a member of my gym.  I walk by her office everyday, and I shall now live in constant fear.  This may have been the primary reason I was so distracted when I finished my little row.

Back on topic.

mg, what the oarsman said.  Also, you may be "painfully slow" (it looks like you have around a 3:57 split??), but your form is the most important thing.  Instead of trying to go "faster," as in more strokes per minute, the best way to improve your distance in a certain amount of time is to "row stronger" as my coach used to say.  I don't know what kind of physical shape you are in, but rowing is very much a leg sport, and engaging the muscles in your legs when you pull back (from the catch to the release) will translate into more distance rowed.  (I have no clue if this makes sense...)

Erging is a very complicated activity.  Many people who have never rowed often think that it is very much and arm and back game, but in reality you lower body is doing much of the work.  When I first learned to erg I remember that focusing on the movement of my lower body was one of the hardest aspects to adapt to.

Also, 1 question.  My coach taught us to erg with a constant handle level (is that what it is, a handle?)  Watching people erg at my gym, a lot dip the handle right after the release and through most of the recovery.  I realize when you row in water there is a bit of this involved as you have to get the oar out of the water, but I was taught to NEVER do it on an erg?  These are people who row at Boston U. and Virginia so I get the feeling they can't be wrong, but I also trust the lessons of my old coach.  Is one way right here?

I apologize for the long post,  I'm bored out of my mind at work...

Original Post by maxx86:

1. I was sitting behind the spin bikes again, and I don't know where you are, but yesterday it was hot and humid and the gym was nasty.  The second I walked in I knew I would feel gross by the time I left, and it was also the first day this summer that it smelled kind of funky in there.  So sitting in the middle of the cardio section was just EW.  The person on the bike in front of me was dripping with sweat...and they were not fun to stare at.

uhm....eewh!

This is why I like my nice, cool, comfortable home.

2. The person on the erg next to me did not have a CLUE what they were doing.  It doesn't bother me when someone can't erg well but is at least trying to use proper form.  I don't care if they're rowing at a snail's pace or a cheetah's pace, but this guy was completely out of control.  He was not even close to using correct form, like he was out of order or something, and he was jumping the machine on every stroke, which was irritating and loud, and scary because the ergs are so close together.

Sometimes you just have to shrug, cringe, and get the hell out of the way.

3. My boss's boss's superivor's boss (read "I am the bottom rung in the building and she is basically as the top) decided to show up at the gym.  Now, she probably has no clue who I am even though there are 20 people in my office, but it was extremely unnerving to discover she has become a member of my gym.  I walk by her office everyday, and I shall now live in constant fear.  This may have been the primary reason I was so distracted when I finished my little row.

Another way to look at this is to realize that you have a fantastic opportunity to get to know management.  If you can go about it slowly and in a smart way, you can show off your hard work, dedication, and perseverance in the gym.  This will, without a doubt, translate, in her mind, to your work ethic.

It may be difficult at first, but you can also try to talk with her and get her to know you.  There is nothing like this sort of connection to help your career prospects.  I bet that if you try it, you'll find that she's just as normal as you are, with the same issues, problems, and hurdles.

Think positively about this and it may work to your great advantage.

Back on topic.

mg, what the oarsman said.  Also, you may be "painfully slow" (it looks like you have around a 3:57 split??), but your form is the most important thing.  Instead of trying to go "faster," as in more strokes per minute, the best way to improve your distance in a certain amount of time is to "row stronger" as my coach used to say.  I don't know what kind of physical shape you are in, but rowing is very much a leg sport, and engaging the muscles in your legs when you pull back (from the catch to the release) will translate into more distance rowed.  (I have no clue if this makes sense...)

Erging is a very complicated activity.  Many people who have never rowed often think that it is very much and arm and back game, but in reality you lower body is doing much of the work.  When I first learned to erg I remember that focusing on the movement of my lower body was one of the hardest aspects to adapt to.

So true maxx, and great advice.

Also, 1 question.  My coach taught us to erg with a constant handle level (is that what it is, a handle?)  Watching people erg at my gym, a lot dip the handle right after the release and through most of the recovery.  I realize when you row in water there is a bit of this involved as you have to get the oar out of the water, but I was taught to NEVER do it on an erg?  These are people who row at Boston U. and Virginia so I get the feeling they can't be wrong, but I also trust the lessons of my old coach.  Is one way right here?

I try to keep the handle as level as possible.  That means that, on the way forward, I straighten my arms first, then when they are past my knees, I start to bend the knees themselves.  Otherwise I would have to raise the handle over my knees as I moved forward.

In any case, yes, I agree that the handle should be as level as possible, though I have no evidence to support this.  It just seems right to me as I row.

I apologize for the long post,  I'm bored out of my mind at work...

Great post.  No need to apologize.  I love talking about rowing, so feel free to write long posts as often as you wish and can.

Cheers.

7/20 - 8 km (35:45) 2:14 avg split - 36 km total || goal: 100 km / 64 km to go

7/21 - 6 km - 42 km total || goal: 100 km / 58 km to go

7/22 morning - 7 km (32:23) 2:18 avg split - 49 km total || goal: 100 km / 51 km to go

7/22 - 4.2 km

16 km total

Vacation plans have been postponed. I should be getting a few more km in before months end. 

Thanks to all for the tips, I am working on making sure my form is correct. I think I have been over extending in the catch position and perhaps leaning too far back when in release. My monitor does show stroke rate, but I didn't check it before it reset itself. I will make a note to check it. Where should I aim?

Original Post by mg4820:

7/22 - 4.2 km

16 km total

Vacation plans have been postponed. I should be getting a few more km in before months end. 

Thanks to all for the tips, I am working on making sure my form is correct. I think I have been over extending in the catch position and perhaps leaning too far back when in release. My monitor does show stroke rate, but I didn't check it before it reset itself. I will make a note to check it. Where should I aim?

 

Your stroke rate will actually go up and down throughout the session.  There really isn't an exact number that you should strive for.  Everyone rows differently.  I tend to stay at 24-28 strokes per minute (spm) but that is probably too high for some people, and too low for others.  I also like to crank it up a bit during the session, so I'll take it up to 30 - 34 spm, but I'll bring it back down after a little while.

You really shouldn't go after my numbers though.  Your rowing will be quite different than mine.  What I can say is that if you're trying to get your splits down, then you don't necessarily want to do it by increasing the stroke rate.  Try to use all your muscles, legs, arms, back, abs.  The more muscles you use, the more power you'll generate, and the lower will be your split times.  You may even find that as you use more muscle power your stroke rate will just go down naturally.

7/22 evening - 4 km (19:00) 2:22 avg split - 53 km total || goal: 100 km / 47 km to go

7/23 -- 4.1 km

20.1 km total

I worked on watching my strokes per minute and split rate. I think my monitor may be off or I just am not reading it properly (more likely). I need to find the manual and learn how to program it. The spm was jumping all over the place between 8-95, and read 81 spm at the end of my workout.  I just counted how many strokes I was doing for part of the time - around 28-30 and tried to keep it at that.  My splits were pretty erratic as well, monitor read 3:11 at the end. 

That definitely sounds like a monitor that isn't working.  28-30 sounds about right.