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I am working towards sixty-minutes of slow rowing every day for the rest of my life

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I am finally doing it. After I burnt out my knees by going from zero to forty-five minutes of spin class in a day and then every day, I allowed myself to recover and now I am slowly building myself back up to committing sixty-minutes every evening to Maffetone rowing on my Concept2 indoor rower.

I am working towards sixty-minutes of slow rowing every day for the rest of my life

1988-1989 GWU Novice Crew 4

I am focusing on 60-minutes-a-day because the way Maffetone works is that the way slow-running and slow-jogging best works is by committing to as much time you can spare doing sustainable aerobic exercises, caring more about the number of minutes instead of the number of meters. Why? Well, because if I train regularly for sixty-minutes every night from around 8PM until around 9PM every night, for the rest of my life, my pace, intensity, speed, quickness, and distance will just naturally increase as my body both adapts and become more efficient, stronger, and more fit. 

Here's my progress so far. You'll see that I have been taking it really easy and just tip-toeing into the work.

Date Type Meters Duration
September 15, 2020 at 08:15PM 9:59 row 1695 10 minutes
September 16, 2020 at 07:05PM 11:35 row 2009 11 minutes, 36 seconds
September 16, 2020 at 07:37PM 10:44 row 1809 10 minutes, 45 seconds
September 17, 2020 at 07:52PM 15:12 row 2507 15 minutes, 13 seconds
September 22, 2020 at 07:30PM 12:33 row 2049 12 minutes, 34 seconds
September 23, 2020 at 08:29AM 18:06 row 3009 18 minutes, 7 seconds
September 23, 2020 at 08:13PM 16:06 row 2704 16 minutes, 7 seconds
September 24, 2020 at 08:34PM 15:03 row 2585 15 minutes, 4 seconds
September 25, 2020 at 09:08PM Night Row 5096 29 minutes, 52 seconds
September 26, 2020 at 08:24PM 30:02 row 5109 30 minutes, 2 seconds
September 27, 2020 at 07:38PM 29:59 row 5006 30 minutes

So, as of today, I am going to focus on just rowing for 30-minutes every day for the rest of this week, through Sunday; then, I will move onto 45-minutes for the seven days of next week or so; finally, I will move up to a full hour of rowing every day, and then work on just focusing on an easy 20-minutes of warming up, a solid 30-minutes of solid state rowing
—interspersed by power-10s and power-20s, and then ten minutes of cooling down. I can see how this might, necessarily, might become 90-minutes, however: 20-minutes of warming up, 50-minutes of steady-state rowing, and then 20-minutes of cooling down; or, 70-minutes: 20 of warmup, 30 of rowing, and then 20-minutes of cool down.  What do you think?

Chris Abraham rowing for the 1988-1989 GWU Novice Crew Team

What ChatGPT Thinks

Your plan for gradually increasing the duration of your rowing sessions is a sensible approach to building aerobic fitness and endurance. Slowly increasing the time spent rowing will help your body adapt to the exercise and reduce the risk of injury or burnout. Here's a suggested outline based on your current plan:

  1. Continue with 30-minutes of rowing daily for the rest of this week.
  2. Increase to 45-minutes of rowing daily for the following week.
  3. Progress to 60-minutes of rowing daily after that.

Regarding your thoughts on adjusting the session structure to include warm-up, steady-state rowing, and cool-down periods, you could try the following:

  1. Warm-up: 10-15 minutes of easy rowing to gradually increase heart rate and prepare your muscles for the main workout. You can also incorporate dynamic stretches and mobility exercises targeting major muscle groups used in rowing.

  2. Steady-state rowing: Begin with 30-minutes of steady-state rowing, focusing on maintaining a consistent pace and good technique. As your fitness improves, you can gradually increase this duration to 40 or even 50 minutes.

  3. Intervals: Optionally, you could include occasional interval sessions, such as power-10s and power-20s, to add variety and challenge to your workouts. Be mindful not to overdo it, as too much high-intensity work can counteract the benefits of Maffetone training.

  4. Cool-down: Finish with a 10-15 minute cool-down period of easy rowing to help bring your heart rate back to normal and promote recovery. Incorporate static stretches for the major muscle groups used in rowing to improve flexibility and reduce post-exercise soreness.

Adjusting the session structure in this way will help you balance the benefits of slow, steady rowing with proper warm-up and cool-down periods. The total duration of your workouts will depend on your fitness level and schedule, but ideally aim for a session lasting between 60-90 minutes. Listen to your body and adjust the plan as needed, ensuring you give yourself adequate rest and recovery time to maximize the benefits of your training.

What Bard Thinks

It sounds like you have a great plan for your rowing workouts. I think it's important to start slowly and gradually increase the amount of time you spend rowing. This will help you avoid injury and make sure you're able to stick with your new routine.

I also think it's a good idea to include a warm-up and cool-down in your workouts. Warming up helps to prepare your body for exercise and reduce your risk of injury. Cooling down helps your body to recover from exercise and prevents muscle soreness.

I'm glad you're incorporating rowing into your fitness routine. It's a great way to improve your cardiovascular health, strength, and endurance. I wish you all the best in your rowing journey!

Here are some additional tips for your rowing workouts:

  • Warm up properly. Before you start rowing, take a few minutes to warm up your muscles. This will help to prevent injury. You can do this by walking, jogging, or doing some light cardio.
  • Use proper form. Make sure that you are using proper form when you are rowing. This will help you to get the most out of your workout and prevent injury. You can find more information on proper rowing form online or in a rowing book.
  • Listen to your body. Don't push yourself too hard. If you are feeling pain, stop and take a break.
  • Stay hydrated. Drink plenty of water before, during, and after your workout.
  • Cool down properly. After you finish rowing, take a few minutes to cool down your muscles. This will help to prevent muscle soreness. You can do this by walking, stretching, or foam rolling.

I think it's great that you are setting goals for yourself and working towards them. I hope you achieve all of your fitness goals!

Sep 28, 2020 04:30 PM