Int-row-duction

Let’s not beat around the bush - most people dislike indoor rowing ... mainly because its bloody hard work but also because it’s widely misunderstood and in turn underutilised. How many times have you seen a Concept2 used merely as a warm up tool, when in fact it is an incredible, objective, competitive and interactive piece of equipment.

When I was going through training in the British Army I wanted to improve my pull ups. I was terrible at them and desperately wanted to know the secret to being able to do lots of good quality reps. I remember it so clearly – I went up to the Physical Training Instructor and asked “How do you get good at pull ups?” (I’m hoping for the secret programme of lat pull downs, press ups and chin ups but his response was clear) – “If you want to get good at pull ups, you do pull ups.” It was a lightbulb moment for me, no bullshit - just straight up hard work will get you where you want to be and it’s the same for rowing. If you want to get good at rowing, you do rowing. Simple.

Over the last 3 years I have completed 24 marathons as of writing this blog and a few different marathon-based challenges. These have been to aid my mental and physical preparation for ocean rowing, creating some adversity for me to overcome and ultimately trying to get comfortable being uncomfortable. These include; 7 marathons in 7 days in 2017 (I nearly ended up in hospital on day 8 but that is a story for another time), 5 marathons in 5 days at 5am in 2018 and my current challenge which is Marathon Monday. So far, I have completed 9 Marathon Mondays and have 3 remaining in the build up to my Pacific row with Team Latitude35.

*“Staring down the barrel of 42,195m on a rowing machine certainly isn’t easy and can be very daunting…”*

I learn something new on every marathon and through every challenge I have undertaken. Whether I’ve over done it and nearly ended up in hospital or perhaps not pushed hard enough and had lots left in the tank, if I’ve not fuelled correctly or just couldn’t get into the zone. Whatever it is, there is always something of value I come away with.

I get quite a lot of people asking me for advice on long distance erg training and marathon rowing. It doesn’t matter if it’s your 1st or your 21st marathon, staring down the barrel of 42,195m on a rowing machine certainly isn’t easy and can be very daunting. So, I’ve put together…

My Top Ten Tips for Rowing a Marathon:

1. Kit and equipment

My go to bits of kit are always:

- Sweat bands – they stop sweat running down your arms and onto your hands making it harder to grip as well as being really handy for wiping your face. I also have a towel next to me for back up.

- Speaker – this is absolutely essential along with your favourite playlist! Headphones are fine and in some settings are more appropriate but if you have a decent speaker and are able to use it get it cranked up!

- Snack chair – /table/box whatever works for you but having something you can place your snacks on within easy to reach distance is essential

- HR belt – this isn’t essential but is highly useful (more info below).

2. Have a plan

Having a plan is really important. The things to consider; nutrition, hydration, pacing and ‘the night before’. The night before is key, for me it’s almost a ritual. I work out my pacing strategy, set my rowing machine up, arrange my snacks, drinks, speaker etc. I then do about 20 minutes of mobility and finally lay my clothes out for the morning. This enables me to sleep well and takes any decision making or thought process away from the day of the row. Nutrition, hydration and pacing are all covered in more detail below.

3. Select a sensible damper setting using ‘drag factor’

*Resist the temptation to put your damper too high. Let the drag factor dictate your damper setting.*

The biggest and most common mistake in indoor rowing is setting the damper to level 10. Have a look at the rowing machines in your local gym and I can almost guarantee the damper will be slammed all the way up to the top. People often think it gives you a better workout but “setting the damper lever too high can exhaust your muscles before you reap the full cardiovascular benefit rowing provides”, (Concept2.com)

I row all of my sessions at 130 drag factor which is around 5 on the damper setting for my machine. For more information on drag factor and how to set it up click here.

4. Create a nutrition plan

*My snacks laid out into 30 min ‘snack groups’.*

I have a snack every 30 mins. I have all of my food laid out next to me, on my snack chair, in little groups, easy to reach. My go to is jelly babies and flapjack, though I have tried lots of different things and these are what work best for me. I don’t stop to eat, instead I grab one of my snacks on the recovery of the stroke and pop it in my mouth chewing it over the coming strokes.

I am not a nutritionist so cannot give detailed advice on this. I suggest experimenting for yourself and to try different things.

5. Hydration is paramount

This was an absolute game changer for me. Literally over night my performance and recovery improved dramatically.

*I use various salt tabs; SIS, Precision Hydration as well as other brands.*

I have 2 pints of water made up with electrolyte tablets next to me and drink every 30 minutes following my snack. I stop rowing for the shortest time possible to chug down some vital fluids before taking 10 big strokes to bring my average back down. I use pint glasses as opposed to drinks bottles because they’re easier to drink out of in a hurry. (Have you ever tried chugging a pint of beer through a sports bottle – no? Me neither. If a pint glass is good enough for the pub it’s good enough for rowing).

Precision Hydration are a company I’ve worked with for a couple of years now and they’re really good. They can do sweat testing to see if you’re a high or low salt sweater and then advise which salt tabs work best for you.

6. Have a clear pacing strategy

You probably already know I’m going to say ‘don’t go off too fast’, ‘it’s a marathon, not a sprint’ blah blah blah. While it is hugely important not to set off at a 1:30/500m pace so you don’t end up falling off the edge of the ‘Concept2 lactate cliff of doom’, It’s also really important not to go too slow!

*It’s important not to go too slow or it’s difficult to get in the zone.*

In my experience the faster you go (to an extent) the easier it is mentally. That might sound crazy but hear me out … you know when you’ve had a hard day at work and it’s been really busy - you check your watch and the time has flown by because you’ve been focussed and in the zone. It’s the same on the erg, if you pace it well and go after a challenging yet manageable pace you’ll find it takes a lot of concentration to balance your pace and stroke rate. If you go too slowly then it’s hard to focus your mind and to get in the zone. This is obviously a fine balance because if you over cook it you’ll end up in the hurt locker.

A simple and accurate method to find this balance of pacing is through utilising heart rate zones. More details on that below.

Stroke Rate (SR) needs to be considered too as part of your pacing strategy. 30 SR is too high for a marathon while 18 SR is quite low. You want a nice comfortable SR that enables you to keep a nice consistent pace while maintaining technique. I find anywhere between 20-24 SR is comfortable depending on how fast I want to go. Again, experiment for yourself and see what works best for you.

7. Maintain good technique

*“Focus on the main points like getting your sequencing right, strong catch and finish positions as well as not gripping too tight on the handle.”*

The key during long distance sessions is maintaining technique. As fatigue creeps in the temptation increases to allow the standard of your technique to drop. Focus on the main points like getting your sequencing right, strong catch and finish positions as well as not gripping too tight on the handle. Then just practise and experiment to see what is comfortable for you and how that translates to the numbers on the screen and remember to always row safely.

I deliver Indoor Rowing Technique Workshops and Seminars both online 1-1 or in-person to both small and large groups. If you are interested in honing your technique or would like to optimise your indoor rowing for ocean rowing check out my indoor rowing coaching page by clicking here.

8. Utilise heart rate zones

As mentioned previously HR zones are an easy and accurate way to find a good balance for your pacing. I would recommend staying within your aerobic training zone, especially if it is your first marathon.

*The heart rate data from two of my ‘Marathon Mondays’. Notice the big differences in average heart rate and Time in Heart Rate Zones.*

To assess my heart rate I use a Garmin HRM—Run 4 Heart Rate Monitor which connects directly to the Concept2 PM monitor.

Garmin and Concept2 both use slightly different ways of calculating heart rate zones for training. Here are the relevant links for more info on both: Garmin and Concept2

I will write a separate blog about heart rate training and my experience of using it.

9. Break it down mentally

Sliding up and down a rowing machine for 3 hours can seem like a wholly unenjoyable task but if you break it down mentally into manageable chunks its very doable.

- Similarly to rowing across an ocean you don’t think about day 24 when you’re still on day 2, you focus on that day, that shift, that oar stroke and that’s it.

- Think about your technique, your pacing and your stroke rate and really tune in to your breathing and connect with your body. Only think ahead to the next snack break which is only ever 30 minutes away.

- Tick off the milestones along the way. 10km done, 1 hour done, half way/half marathon done etc. This positive mindset and approach to long distance training is very powerful.

- Think about how far you have come, not how far you have left to go – this is something I learnt after suffering a life changing injury and I always try to remind myself of. It helps me in my endurance sessions to stay focussed as well as when I am out on the ocean.

10. Remember to reflect and reward yourself

*“This follow up to myself, which may seem unimportant afterwards, is really powerful for building future mental strength…”*

So often in life we are so busy that as soon as we finish one thing, we are on to the next with little to no reflection on our performance and accomplishments/achievements.

Make sure you take some time to reflect on your session, how did it go? What could have worked better? Did you struggle in any particular areas? Were you feeling strong or fatigued? This will help analyse your performance and make you stronger mentally and smarter for next time.

When I am really in the zone or at my lowest point during long distance sessions I sometimes find myself craving random things, whether it’s something as simple as a cold drink with ice or a hot bath. Sometimes I remember something I really want to do like calling a friend. Whatever it is I make sure that I do it afterwards at some point. This follow up to myself, which may seem unimportant afterwards, is really powerful for building future mental strength. I know I will follow through my thoughts when I am at my lowest point meaning next time I can keep digging deep, focussing and knowing that it will get done.

Row-nd Up

Remember if you want to get good at pull ups, you do pull ups! The more long-distance training you do the easier it will become, the more control you will gain mentally and physically you will adapt and develop your conditioning to it.

I hope my top ten tips are useful to you on your next long-distance erg session, it would be awesome to hear how it has helped you and how you are getting on via my social media channels or by leaving a comment below.

If you would like more specific 1-1 advice, technique analysis, programming or want to learn how to optimise your indoor rowing for ocean rowing get in touch and contact me or find out more on my Indoor Rowing Coaching page by clicking here.