Posted In: Strength & Conditioning
Would there be a benifit in doing tempo on the Concept Rowing machine? I was playing around with it today and it is a great low intensity total body workout depending on how you do it. I also think it can be used for intensive tempo type workouts. Anyone every try this? And if so how fast and what distances are appropriate?
I think it may be a good alternative to tempo running, much better than cycling.
In case you dont know what it is here is a link with a picture…
I think it would be of benefit when you're trying to go no-impact. I used them a little when I was coaching at a high school that had 15 Concept 2 machines. This may be because our use was relatively infrequent but I found it difficult to standardize across athletes. If you're using it in a similarly infrequent means I'd suggest using time at a given power ouput rather than distance. The nice thing about the Concept 2 machines is that you can easily determine maximal power output. You could then use this to monitor intensities for tempo alternatives.
ELITETRACK Founder
Mike I was thinking something along the lines of finding out how fast I can row a 200 and calculating 65-75% of that time and do 10×200 in that time with 1' rest. This way I know I am covering the choosen distance.
I am trying new things since My knee still isn't 100%. I am able to job but as soon as I open up my stride the medial side of my knee below the kneecap hurts as my leg open right before ground contact and it also hurts when I first pick up the bar to do an RDL and if I am not strict with my form. I also feel it when my leg opens up to go down stairs.
It doesnt hurt when I vertical jump so I kind of ruled patella tendonitis out although I do think it is some type of tendonitis. Any idea what this could be? If you recall me telling you in NYC I originally thought it was my MCL but now that pain has seemed to go away or move a bit.
Mike I was thinking something along the lines of finding out how fast I can row a 200 and calculating 65-75% of that time and do 10×200 in that time with 1' rest. This way I know I am covering the choosen distance.
That would work. I liked using power output because it makes quantifying the activity much more precise and is a luxury not found in too many other activities.
It doesnt hurt when I vertical jump so I kind of ruled patella tendonitis out although I do think it is some type of tendonitis. Any idea what this could be? If you recall me telling you in NYC I originally thought it was my MCL but now that pain has seemed to go away or move a bit.
I remember speaking to you about it. Where is the pain located now?
ELITETRACK Founder
Mike when I row at 1:00 per 250 pace (so 2:00 for 500) I am at 35Rpms. Does that sound ok?
The pain doesn't seem to be directly from the MCL on the medial side of my knee. It seems to be deep on the medial side of my left knee very deep beneath my VMO possibly all the way down to beneath my kneecap again to the medial side. Again hard to figure out exactly where its coming from. I get pain when I open up my stride right before or during ground contact. Also just by sitting here at my computer with a slightly dorsi flexed foot if I dig my heel into the ground (which I suppose creates a shear force) I feel the pain.
Sorry if that doesnt explain it well.
BTW, big up to your 400 runner! Thats smokingggggg!
Mike when I row at 1:00 per 250 pace (so 2:00 for 500) I am at 35Rpms. Does that sound ok?
That's ok but power output (watts) is a better indicator than RPMs because even more than in running you can up the frequency of the stroke (stride in running) and not really be doing anything.
The pain doesn't seem to be directly from the MCL on the medial side of my knee. It seems to be deep on the medial side of my left knee very deep beneath my VMO possibly all the way down to beneath my kneecap again to the medial side. Again hard to figure out exactly where its coming from. I get pain when I open up my stride right before or during ground contact. Also just by sitting here at my computer with a slightly dorsi flexed foot if I dig my heel into the ground (which I suppose creates a shear force) I feel the pain.
Could be PCL.
BTW, big up to your 400 runner! Thats smokingggggg!
Thanks…that was his 400m opener. He split 46.5 on the 4×4 two weeks ago. Another USMA guys (who's currently ineligible) went down to LSU and ran a 47.76 / 21.25 double. We're still under a very heavy training load right now so I'm expecting some big things over the next two months.
ELITETRACK Founder
Mike what should the watts then be at?
Ill look into the PCL.I may be getting medical insurance this week or next since I found a decent plan for a good rate that allows me 30 PT Visits per year. So I may see someone over here. I been out 4 weeks already. I plan on running all thru the summer so Im in no rush but I really wanted to have 6 solid weeks of training before opening up the second week of May.
Is the other runner your talking about the blonde headed kid who beat me in my heat in Boston?
Those times are smoking.
Whats the longest reps your short sprinters have ran and what is the longest reps your 400 meter runners have run? Also what has been the hardest workouts for each group in your opinion.
Collins had some good openers last week as well but looks like the wind got the best of him today.
Mike what should the watts then be at?
This depends on the athlete. This is kind of what I was alluding to before when I said you can really accurately determine work load percentages for a given athlete based on their maximal effort much like you can for weight lifting. The watts will vary based on both how efficient the athlete is at rowing as well as their limb lengths. People with longer limb lengths tend to produce greater power outputs on the Concept 2 because they can move the 'oar' / pulley a much greater distance.
Is the other runner your talking about the blonde headed kid who beat me in my heat in Boston?
Yep.
Those times are smoking.
Whats the longest reps your short sprinters have ran and what is the longest reps your 400 meter runners have run? Also what has been the hardest workouts for each group in your opinion.
We are about to begin the second week of our second cycle of the outdoor season. I started a new macrocycle for the outdoor season. The short sprinters have only gotten out to 120m. This was done in their hardest CNS workout: 5 x 120m w/ 8' rest; they've had some other very hard workouts but so far that has been their most CNS intensive. The long sprinters have run reps as far as 500m (special endurance 2 workout) but their hardest workout so far has been 6 x 90m w/ 6' rest.
ELITETRACK Founder
So I should find out my max wattage over say 10 seconds and figure out the percents based on that?
Yep. That's about how I did it.
ELITETRACK Founder
Yep. That's about how I did it.
Cool. I'll let you know how that goes.