TOP 3 TIPS for Rowing a Marathon (CrossFit Games edition)
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- Опубликовано: 31 июл 2018
- It happened. The CrossFit Games programmed a rowing machine marathon as the last workout on the first day of competition...people were surprised to say the least. We put together our top 3 tips and a few bonuses for how to thrive and succeed if you’re faced with an erg marathon in your future.
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Started rowing at 43... It took about 8 months to build up the marathon. Pulled a 50K two weeks later and have done several FM's and 50K's since (My PB for the marathon is 3:02:37). Finished 63,292m in 5 hrs 11 mins in Feb (marathon + half). BUBBLE WRAP SAVES LIVES
HAHAHA "BUBBLE WRAP SAVE LIVES!" thanks Lance and great work.
Dafuq
Nice job Shane, I just rowed my first marathon in May and employed a lot of the things you mentioned. One thing I would have to add that helped me immensely was keeping cool. When I rowed I went outside (started at 5:00 am, around 55 degrees). I then put a fan on me to help keep me cool as well. The difference was astounding, my heart rate stayed much lower than normal and i was able to maintain a split i thought was out of my reach (pulled it at a 1:59.6 split average). Staying cooler with the fan also helped with the sweat drying on me instead of rolling down my arms. Kind of gross but it helped :) I love to watch the Crossfit games and am in awe of these athletes, but I am astounded with the amount of comments saying how they will be rowing in the int the 2 hour 30-40 minute range. I think a handful may get under 3 hours, but that is it. Guess we will find out tonight.
Loved the video and the tips, so interesting, even though this won't something that I would even think of doing!!!!
Another fantastic episode from Darkhorse rowing. Lots to think about an implement. Thanks!
Thank you and thank you for the support!
Thanks for the tips. I've worked on a few of them. Will work on the others. My marathon effort is scheduled for Monday (four days from now).
Thank you for the bubble wrap seat tip! Butt comfort has been the biggest issue the entire 3 months I trained for it...I'm so glad I had a back up the day of the row as I needed it the last 10k. I had the support of my xfit gym as I did this as an ALS fundraiser on my 62nd birthday this past January. I've done several marathons and rowing was by far more challenging. It sure helped to have good music and the company of others hopping on and off rowers in support of my effort..3:52 finishing time.
The non-pro way.
1) Fold a towel and put it on the seat.
2) Eat a couple of bananas while you walk to the gym and get focused on what you are going to do.
3) Bring a bottle of water with you and take a sip every 40 mins.
4) Bring your favourite country music with you.
5) Feel free to throw your gloves or even your headphones away after 2 hours rowing.
6) Enjoy the ride and make sure you get to the end even if you just slowly paddle for the last part. You'll learn from it.
7) Don't forget to take a pic so you upload it to your instagram XD
My PB: bit.ly/2nEVatK
As a ultramarathon bike racer who rows I use Nunn or hammer nutrition recommend to alternate between plain water and nutrition drink to keep stomach problems down. Butt cream or ad with Vaseline works. I use chalk on my hands to aid in keeping dry more mental than physical
I did the marathon row about 2 weeks ago (video is on my youTube) and I did it in 2:43:55.5, which was apparently 5 seconds behind the lead guy at the Games. The problem I had was that I used no towel or pad or cushion for my butt and just did it dry, so afterwards, I was bleeding perfusely from my tail bone area. I think I could have knocked a couple minutes off my time had I used a butt pad because the last 5k was excruciating on my skin back there, and I almost just said "fuck it" and quit, but I just kept on. I feel like I should try it again but this time with some sort of pad.
Hey Shane! Many thanks for the tips! I'm new to rowing and figured out butt-factor by myself last week while doing 10k. It simply starts burning after awhile.
Can you please share a link to the nutrition sheet?
Thanks for the great video and tips, I cant seem to find the link which has the excel nutrition charts. Please could you send me the link. Thanks
Thoughts on using cycling padded shorts and anti chafe cream in a regular seat as opposed to bubble wrap?
I have been doing half marathons for the last three weeks with occasional shorter rows in between. The only problem - butt comfort and I mean where my sitting bones touch the two thin pads above the seat (waiting for more seat pads right now). I actually try to sleep on one side to give them a rest, but it doesn't quite work, I wake up on my back sometimes ...
Bubble wrap? I did half marathon yesterday with your bubble wrap suggestion on top of the two pads and by the end of the row, there were no bubbles to speak off ... lmao! For the record, I am a lighter paddler. Also, sliding on this plastic was quite an issue, although it also added a dynamic element that maybe prevented more soreness, but slowed me down, hahaha
My wife and I did the row-a-thon for the homeless in Philadelphia in a leaky wooden double. Most pain I have ever experienced but we finished.
3:21:15. With a seat cushion (bubble wrap sounds better). The first 32K is the entrance fee. The last 10k, that's the test. My nutrition during the row will be an ongoing piece of work. No wonder I dragged ass the last 10K.
Love to hear the aftermath Scott!
Since putting socks on the handle I haven’t had any hand blisters. Works a treat
I wish my water rower gave me accurate distances. Banged out my first two hour row last weekend. Would love to know what my C2 distance would have been.
3:31 way ahead of you, I have a tractor seat. It's like ERGing on a couch.
What is a tractor seat
@@garymoore1961 it's basically a seat from a riding lawn mower that is drilled to fit the slide on a C2 rower. I got one from Sportsmith years ago.
@@gordo608 thanks tha5 I did have a look after I read your post. Looks good
I use padded cycling shorts
You mention taking a break whilst rowing, explain please!
Do you mean stop for a break or just row really slow & eat/refuel??
Go Shane!
Having slowly built up distances I finally did a marathon last year, but having achieved it I have no great desire to do a second, half marathon seems enough. I will be interested to see the times, are they free to pick any damper setting/ drag factor?
Usually, they can pick whatever damper setting they want. But why is that relevant?
Palle Kjær Laursen just interested, I know a normal rowing comp would allow you to choose but I wondered whether CrossFit would do something different like insist on level 10.
I have seen a lot of crossfitters (non games athletes) put the damper at 10 - I guess in part because they are not aware of how drag factor works, but probably also because they row sprint distances where a 10 can probably be justified. Anyways, according to the CrossFit Games web page, these were the requirements: games.crossfit.com/workouts/games/2018#events-details. No mention of df.
Hello, i am 15,
5,5 and and 145 pounds
I want to lose weight and all i have at home is a rowing machine. Should i row every day if i wanna see improvement?
Running aswell to improve your cardiovascular fitness then row and since you will then be able to work harder you will burn more calories👍🏻
I did my first rowing marathon yesterday in 3:28:45. It’s just as hard as running a marathon in roughly the same amount of time! The worst part is sitting that long of course and hydration. Rowing on a hot day 88 degrees F made it harder, but rowing slower than usual help get me through it. Doing your first is all about finishing the marathon. You can always aim for time in future attempts. It’s a learning experience!
yes. my butt comfort is the biggest issue. I'm trying bubble wrap.
The winner has overall mean split better than I can achieve during 10 km test row... And kept it for more than 4 times longer. Cyborg.
Did it 3:17 not so bad
Done many HM but never ever even considered a Full due a butt comfort. No way jose
2:20 pace
I can confirm that one must look after one’s butt when it comes to the marathon.
HA!
How does one train one's arse to cop a marathon? I used 4 layers today and still I need a cushion to sit on chairs. Went 4th fastest in the world this year too >:)
4 layers of bubble wrap that is.
I'd think this might be where those who are in ketosis would have a small edge - because they've got 1000's of calories of fat to draw from.
John Agapos nope. You need electrolytes for energy too. Potassium runs out first, then salt. Really important to keep those up. Surprisingly, greens are great for this and cauliflower. They also make salt tabs. I felt better increasing my carbs up 20 grams to keep my muscles happy. Hope this helps!
I've also fat adapted- anything under a 2 hour row I don't need to drink anything. past that i have LMNT.. no food needed
Just water
You don't even understand the difference between energy and power...