I did this was worried would I manage, but I did it and finished it . I am 71 have heart decease, pass by surgery at 48 , now at 71 need new hips and knees but rowing puts no pressure on the joints as I get exercise. When I walk I am in pain but not with the rowing , thanks for the Glasgow banter etc and of course the rowing coaching which is brilliant,
I’m really pleased to hear it went well, and that you enjoyed my waffling. Just always listen to your body (and your doctors!!) when it comes to this kind of exercise.
John if I listened to my dr he would have had me on benefits 24 yrs ago and not working , I don’t listen to my wife haha, yes I do listen to my body , buT I am a stubborn old fellow,
#day1 ? October ‘23 - started training for the grid ‘24, after a poor September 23 😂. Didn’t feel like doing 30 minutes but thanks to you it’s banked. Thank you for posting and thank you for your company.
After endless chest infections and getting up to 10k rows after illness I’m now back to the 30 days and day 1 You have got to start somewhere and that was tough but I’m back on the horse so to speak and enjoying it!
Starting the 30 for 30 over. It is a scheduled program that I can follow & I have improved my right leg that I injured 7 years ago. I no longer limp or have constant pain. I also do a good stretching program after. Thank you so much for all you do!
The mix of stroke rates/paces really made the 30 minutes fly by! My goal is to try to do all 30 days in November, so I’m looking forward to tomorrow’s video!
Great. For what it's worth, today's row is a regeneraritive 30 mins at 18spm. It's important that the intensities still vary through this month, as burn out will always be on the horizon if things get too intense too often.
I rowed it again today. In spite of some migraine (just mild headache, almost nothing), I chose this mid-tier workout. It is great feeling, nice piece of sweat and I made a good distance today: 7,677m. Somewhat better than 6 months ago... Thank you again and keep-up the good work!
Nice and gently does it, first day back rowing after 2 months off following a hernia operation. Set the rower at 3 and adjusted my 2k pace by a minute. Managed the full 30 minutes which was good.
Excellent session John, thank you. I was focused on trying to correct my early tilt, so I had a huge smile when you started to talk about the force curve and the timing of the back in the drive.
I loved the row its just what I need to have rowing motivation going into the winter as a highschool rower who is finishing up fall water head race season. and trying to build volume to hit a massive 2k pr this winter and go into spring of my junior year in the best shape of my life.
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. If you’re planning to do the 100km training - that will certainly give you the base fitness for the 2K and deal with the “getting into the best shape” part!
10,000 subscribers! Congratulations,. You have the best rowing channel on youtube, not only because of the quality of the workouts but also the quality of the man .
Cheers! Great Row. Feb was a low meter month for me to several reason. I’m using these rows to get back in the game and for the mud season challenge. I was low energy today and wanted to skip it, but that not a good way to start the month off. Glad to have you here to keep me going. This row felt MUCH harder than it should but I expected. I got through it!
Good stuff! If you've been away for a while though, remember your pace may have dropped by a couple of seconds. Consider backing off for a few 'days' of these rows, until you feel your strength and flow come back.
Awesome to see you back Charlie! Yes. The 30 x 30 has been great so far. It’s working just fine doing it without any rest, but if you’re going to do it, and you feel like you need a day off - take the day off.
Thanks for these 30 minute rows, did this one a few weeks back, was due to do a 10Km time trial but wasn't feeling brave so found this less daunting. Breaking this into 3 minute chunks really helps the time go with focus on form and achieve target rate/pace.
Fantastic video! Had a Concept 2 now for nearly 2 years but finding a 30 minute thrash was just so boring. Found your channel, did my training 2k and now rowing along to somebody else talking me through is brilliant. Downloaded the Erg Data app too and looking forward to day 2!
Just found this after two months off rowing, so great to have a series of short rows to get back into it. Average 6 sec behind my 2k rate but happy to be back 😃
This is one of my favorite workout so far - I almost dropped midway but managed to stay until the end. I don't have a fancy erg rower, I just follow along your pace and estimate efforts the best I can... Thanks for all the work you put into this and looking forward to the next ones !
That’s ok, usually after a few sessions, you can work out what pace you need to row at to be the equivalent of what I’m suggesting you row at. Once you work out ‘the formula’ - hopefully it’ll all work really well for you.
Hi John, I’m new to your channel, and have decided to commit to 30 days of 30 starting today. Just completed this session and loved it. Picked up loads of technique tips including the fact I had my feet too high in the holsters. Really helps watching along whilst rowing. Thanks for putting these up 👍
It's my pleasure! I'm really pleased you found the series of videos. There's hopefully a good range of different workouts, so it should keep you going for the 30 days - and hopefully more of my tips about technique will hit a mark with you too. Remember, you don't have to do 30 days straight. I just did it that way as a personal challenge, and because it slotted in nicely into November. If you've got any questions, just get in touch.
Hi John! It's been a long time since doing any Rowing, and body is starting to hate me for it lol. So trying to get back on the wagon and figured these 30mim for 30 days was great way to start. Thanks.again for doing these!!
Always hard to come back after time away. Just go by feel for the first few, and then start to think about holding paces. And remember, you probably won’t be as fast as you used to. But you’ll get back to it. Just takes a bit of time.
Thanks André - that's really kind of you to say. I hope you continue to enjoy my videos. If you've got any questions or suggestions, just get in touch.
Wotno# Since a disappointing 2k time trial on 29/9, been struggling for motivation. Did some cross training etc and a few 30m to keep ticking over. Switched on today to find 30 days of 30. Looks good and will have a good. Thanks for the continued output.
It's my pleasure. I read something a couple of weeks ago about the dangers of using the outcome as the motivation to continue - as like happened with you - if it doesn't go how you like, it can feel a bit "Why did I bother". But if you can love the process - the training before the 'big show' - then it'll set you up better for the actual outcome. If it doesn't go well - it was just a bad day, your training to get your there was still on point.
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. Great to see your day 1 post though, having spent so much time replying to you and rowing with you on Sunday mornings!
Fantastic. Just keep an eye out on the community tab here and on the Facebook group; where I’ll try to post the days session early. (As work means I don’t know exactly when I’ll row the session - I really need to find a sugar daddy/mommy to bankroll this stuff!! ;-) )
@@rowalong I wish I could be that sugar person 😆but will keep buying lottery tickets and if successful I will be in touch! Will keep an eye but equally happy to continue with the 500 m as am so incredibly out of practice. 🙏
Hi John, good to catch up again #muchmorebetter. My Blade2.0 had some technical issues which took me some time to settle, but I'm glad I could enter again for this row experience. Cheers, Bart
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. Good to know you sorted the rower.
Normally I would just ride a training bike today, but I decided to do it quickly with rowing. It was a nice piece. Just a classic mid-tier one (I pushed it a bit, naturally). First intervals were just by the stroke rate - noticeably faster than recommended, by seceral seconds, during last ones I had to struggle to not slow down too much from recommended paces. Thank you for this session! My distance was 7609 m. That's interesting, but during rowing my body works as a 1kW heater, so temperature in my room increases after an hour of workout by 1 - 2 degrees. Nice amount of energy in today's market nightmare. Thank you and keep going. We will see how long I will be able to accompany you. That would be interesting to do such sessions during Holiday Challenge on C2 to accumulate 200 k, earn for a charity donation and receive a badge... Never mind, I have to drop some kilograms from my body weight, so it's good.
That’s a good way to think about it. I know that for this morning’s row, I turned on the heater, and it didn’t do much to heat the room. But after I’d finished rowing, the temp had certainly increased.
Hi John, I'm Vitorio, from Asturias, Spain, and I live in Barcelona. I've been using a Concept 2 indoor rower for a few months and I really like it. I am 68 years old, I am 1.78 meters tall and weigh 108 kilograms, I want to lose to 90 kilograms. I would like to know what training I should do to improve when doing 5000 and 10,000 meters. I think I have good technique, but it is difficult for me to go below 2.30 in 500 meters when doing the 5000 meters. Once, doing sets of 500 meters, I went below 2 minutes, but I find it difficult. I hope I don't bother you and keep making videos, although I don't understand English, I manage to learn a lot from your instructions. Thank you very much for sharing your knowledge and best regards. Vitorio
Would love to have the rpm and counter readouts for the 30 days rows as I sometimes listen to podcasts and it helps me follow along. Thank you so much for these rows!!!
I’m hoping I can sort something for todays row. I need people to at least remember what the row is though. I can hopefully put rate / pace / watts up - but not the workout info.
I'm really excited to finally have the space to follow this plan through to the end. Day one done! :) Wondering... are you still putting together certificates for folks who finish the full 30-days? Or was that a "Rowvember perk?"
Not just for November, I’ll make one and keep it ready for you. I hope you enjoy the sessions. For me, it was nice to do them as there wasn’t an element of performance goal at the end. It was just about rowing 30 sessions.
I’m really pleased you enjoyed it. Hopefully you’ll find they’re all good workouts. And because they’re all 30 minutes, they’re a lot easier to fit into a daily routine.
Great session, used podcasts before for sessions but will be a RUclips convert! Looking forward to the 10km program after this to help me break 40 mins
That's great to hear. I'm really pleased you enjoyed this. To be honest, I'd bet that if you do this 30 day series, and remember to take a rest day every now and then instead of just plugging on for 30 days straight - by the end of it, you'll likely break the 40 minute barrier even without the 10K plan. It's at least worth a try anyway! There are enough different sessions in this 30 day series that your core fitness and your power should increase, and depending on how close you are to 40 right now, hopefully you'll get there.
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. The 30minute rows are really great to get through, they feel so short now - and hopefully all of the intervals I’m throwing in to them are making them fly by too. I hope you’ve been enjoying them as much as I have.
Nice John.. your on to something breaking it into pieces. 30 minutes flew by. Coaching question. Arms at the end. Are the elbows out at say a 9 o'clock or down at say a 6 o'clock position. Can't tell from the side view. Also noticed your handle goes almost back to the resting position at the catch. Nice. I'm about 8 inches short. Think it's my ankle flexibility. Thanks again always leave your sessions better off than I started them. You're great company. Auto correct almost sent it as your great compost .
Haha! I think Auto corrrect was onto something... Maybe it thinks I'm just full of sh**!! I remember someone mentioning that I have a long Ape Hang Index - the length of my arms compared to my body. So that's going to be part of why I get close. To be fair though, I think the slight rounding I still have of my back gets me closer than I should be. As to elbows. This is something I'm trying to work on, so best to thing about youself, and not watch me! Ideally, as you come into the finish, you want flat wrists, to send the power through. If your elbows go too low, you can end up with "Bunny Hands". So - as you pull your arms in, a slighlt flare out of the elbows will help this. Not chicken wings, out wide to the side - just out slightly. So your elbows should creat a straight line through to your wrists. I'll try to make a video about this - as it can be different if you're on the water verses just on the rowing machine.
also im planning to do an 100k ultra marathon row under 10 hours and im planning on breaking it up into 2 50k rows with a 15-20 min break in between so I saw the 4 hours at different paces and would love to have your advice on it
@@canningsimon haha you picked up on my age quite well but I have had quite a bit of volume experiences and done a handful of erging marathons at a sub 2 minute 500m split it was even a concept 2 American and world record in my age group.
You know, if I were ever to do a 10K I think the first time I’d do it, I’d do it as 10 x 10Km rows - 1 per hour. But the main thing I’d say is to make sure to do a bunch a long rows (around 30 to 40Km in prep for this.
Well, I'm late to the party and I did it today. I found that I could either get the right pace or the right spa rhythm, but not really both. I suppose it'll get better over time...
Yeah, it'll fall into place eventually. And don't worry about being 'late'. This series is meant to just sit here, waiting for people to jump in and do the odd session, or all of them.
Reemmber, you don't have to do ALL 30 days. Come in and out of them as your energy levels allow. Or, spread them over 45 days or something if you want to do them all but still take rest days.
Hey Chris. Well, the simple answer is that if you think you've improved, test the theory! But I'd say at most, once every four weeks. Any more than that, and it becomes a slog, and you never quite recover enough from the last one to be able to increase your performance. When at full "Ramming speed" and focussing on my 2K, I'd test every 6 weeks. And yes - I'm happy to look at your technique. Send me a video - side on, and your most comfortable stroke rate - and I'll let you know my thoughts. (send to info@rowalong.com)
Yes, totally. If you're not used to rowing for 30 minutes in one go, you may want to head to my "Beginners" playlist first, use the first four rows to build up your endurance. But once you're ok to row for 30 minutes, this series is perfect for anyone, as the intensity is tracked against YOUR fitness and speed, not a random set of numbers. To get that - you do a 2000m row as fast as you can. Then divide the resulting time by 4. That is your 2K training pace. I then give you a pace to row at - like "2K+15" - which means you row 15 seconds slower than your 2K training pace. You can do these sessions with an "effort / 10" idea, but it's not quite as accurate. Do the green 'bottom' ones at around 5/10 intensity. Then the orange 'mid' ones at 7-8 / 10 and then the red TOP ones should feel like they take you to 10/10.
#3030-1 #whereisthehashtag #hashtagsarefun this was great. I didn't miss the graphics, I bet most of us can live just by watching your stroke and follow along.
Sorry, I was a bit flustered yesterday. I'd planned to do this row 4 times through the day, and each time I got ready, something came up. So in the end, I just had to bash it out. I'm trying to work out how to put the Ergzone screen as an inlay - to still give some graphics. The only thing I can think is to get another camera and film the screen, but that's not going to look great either!
Not knowing what to do after completing the 30 days (I did one session after that on my own, but missing John’s talk too much so it got really boring) so I decided to start again with the 30 days until I can work out what to do!
Haha. Why not jump to the Half Marathon plan that I have on here? You don't need to do the actual HM - but the variety of rows (all taken from other plans, including the 30/30) will at least keep you from learning my script!!
I did this was worried would I manage, but I did it and finished it . I am 71 have heart decease, pass by surgery at 48 , now at 71 need new hips and knees but rowing puts no pressure on the joints as I get exercise. When I walk I am in pain but not with the rowing , thanks for the Glasgow banter etc and of course the rowing coaching which is brilliant,
I’m really pleased to hear it went well, and that you enjoyed my waffling.
Just always listen to your body (and your doctors!!) when it comes to this kind of exercise.
John if I listened to my dr he would have had me on benefits 24 yrs ago and not working , I don’t listen to my wife haha, yes I do listen to my body , buT I am a stubborn old fellow,
#day1 ? October ‘23 - started training for the grid ‘24, after a poor September 23 😂.
Didn’t feel like doing 30 minutes but thanks to you it’s banked. Thank you for posting and thank you for your company.
After endless chest infections and getting up to 10k rows after illness I’m now back to the 30 days and day 1
You have got to start somewhere and that was tough but I’m back on the horse so to speak and enjoying it!
Look back (in time) here I am way back rowing the 30’ for 30days again.. still a favorite with me. Thanks for keeping them available! Ciao
Glad you like them! They'll always be here. Or at least, they'll always be here while RUclips is here...
Starting the 30 for 30 over. It is a scheduled program that I can follow & I have improved my right leg that I injured 7 years ago. I no longer limp or have constant pain. I also do a good stretching program after. Thank you so much for all you do!
Just finished for the second time. Did not do consecutive days but used as my regular workout! Loved it! Thank you for doing these❤
The mix of stroke rates/paces really made the 30 minutes fly by! My goal is to try to do all 30 days in November, so I’m looking forward to tomorrow’s video!
Great. For what it's worth, today's row is a regeneraritive 30 mins at 18spm. It's important that the intensities still vary through this month, as burn out will always be on the horizon if things get too intense too often.
Canuck back again. Re starting the 30 days. Doubling up today. Love the results and simple goal. Here we go!
I rowed it again today.
In spite of some migraine (just mild headache, almost nothing), I chose this mid-tier workout. It is great feeling, nice piece of sweat and I made a good distance today: 7,677m. Somewhat better than 6 months ago...
Thank you again and keep-up the good work!
Nice and gently does it, first day back rowing after 2 months off following a hernia operation.
Set the rower at 3 and adjusted my 2k pace by a minute. Managed the full 30 minutes which was good.
Great to see you back!! Just take your time building your strength back. Get those muscles nice and strong and firm to protect your ‘area’.
I went straight from the build up series into this…….glad I did!
That’s a good move. The 30 day series will hopefully really develop you as an indoor rower. And without the pressure of a performance goal.
Excellent session John, thank you. I was focused on trying to correct my early tilt, so I had a huge smile when you started to talk about the force curve and the timing of the back in the drive.
Thank you John!! Attempting to get back into rowing 🤪. Love your RowAlong videos 🙏
That’s great to hear! I’m so glad you found my videos. If you’ve got any questions or suggestions, just ask
I loved the row its just what I need to have rowing motivation going into the winter as a highschool rower who is finishing up fall water head race season. and trying to build volume to hit a massive 2k pr this winter and go into spring of my junior year in the best shape of my life.
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. If you’re planning to do the 100km training - that will certainly give you the base fitness for the 2K and deal with the “getting into the best shape” part!
10,000 subscribers! Congratulations,. You have the best rowing channel on youtube, not only because of the quality of the workouts but also the quality of the man .
AH, how I have missed my rower. Looking forward to this series.
Cheers! Great Row. Feb was a low meter month for me to several reason. I’m using these rows to get back in the game and for the mud season challenge. I was low energy today and wanted to skip it, but that not a good way to start the month off. Glad to have you here to keep me going. This row felt MUCH harder than it should but I expected. I got through it!
Good stuff! If you've been away for a while though, remember your pace may have dropped by a couple of seconds. Consider backing off for a few 'days' of these rows, until you feel your strength and flow come back.
This was great! I’m a beginner and this helped me a lot
Glad it was helpful! I hope the rest of the series is as good for you.
I’m back! Love the idea of this 30x30 plan to get back into things.
Awesome to see you back Charlie! Yes. The 30 x 30 has been great so far. It’s working just fine doing it without any rest, but if you’re going to do it, and you feel like you need a day off - take the day off.
Thanks for these 30 minute rows, did this one a few weeks back, was due to do a 10Km time trial but wasn't feeling brave so found this less daunting. Breaking this into 3 minute chunks really helps the time go with focus on form and achieve target rate/pace.
Still learning. First 30 mins. Building. 6237 metres. 2k is 2.12. Rowing 3 times a week. Aged 54. Enjoying it. Cheers
Thanks for this - having not got connected to any useful app yet, your pacing ( and company) was a great assistance.
Glad it was helpful! If you have any feedback or questions, just get in touch.
Day 1 for me 😁Decided to do this over February. Enjoyed it!
Awesome!! Let me know if you have any questions about any of the sessions. Hopefully they all make sense. Enjoy!!
Fantastic video! Had a Concept 2 now for nearly 2 years but finding a 30 minute thrash was just so boring. Found your channel, did my training 2k and now rowing along to somebody else talking me through is brilliant. Downloaded the Erg Data app too and looking forward to day 2!
Just done this, such a great help. Thank you! Happy New year 2024.
Happy New Year!
Thanks for this session. Beginner's luck: Proud to have hit the spm spot on for all intervals. Can sleep well now. ;-)
Well done! Hitting the groove is super important in this kind of row - as changing SPM so often can just throw it off.
Awesome! - I'm gonna go back and do the lot. Thanks :)
Just found this after two months off rowing, so great to have a series of short rows to get back into it. Average 6 sec behind my 2k rate but happy to be back 😃
This is one of my favorite workout so far - I almost dropped midway but managed to stay until the end.
I don't have a fancy erg rower, I just follow along your pace and estimate efforts the best I can...
Thanks for all the work you put into this and looking forward to the next ones !
That’s ok, usually after a few sessions, you can work out what pace you need to row at to be the equivalent of what I’m suggesting you row at. Once you work out ‘the formula’ - hopefully it’ll all work really well for you.
Hi John, I’m new to your channel, and have decided to commit to 30 days of 30 starting today. Just completed this session and loved it. Picked up loads of technique tips including the fact I had my feet too high in the holsters. Really helps watching along whilst rowing. Thanks for putting these up 👍
It's my pleasure! I'm really pleased you found the series of videos. There's hopefully a good range of different workouts, so it should keep you going for the 30 days - and hopefully more of my tips about technique will hit a mark with you too. Remember, you don't have to do 30 days straight. I just did it that way as a personal challenge, and because it slotted in nicely into November. If you've got any questions, just get in touch.
@@rowalong appreciate it John thanks 👍
Hi John!
It's been a long time since doing any Rowing, and body is starting to hate me for it lol. So trying to get back on the wagon and figured these 30mim for 30 days was great way to start. Thanks.again for doing these!!
Always hard to come back after time away. Just go by feel for the first few, and then start to think about holding paces. And remember, you probably won’t be as fast as you used to. But you’ll get back to it. Just takes a bit of time.
Back at 30 days of rowalongs, at Day 1 for the 3rd time, it's still good to start getting fitter for Christmas 🎄
Hi John, thank you very much for this great workout. I started rowing 6 weeks ago and I‘m absolutely hooked. Your videos are great, thanks again.
Thanks André - that's really kind of you to say. I hope you continue to enjoy my videos. If you've got any questions or suggestions, just get in touch.
Wotno# Since a disappointing 2k time trial on 29/9, been struggling for motivation. Did some cross training etc and a few 30m to keep ticking over. Switched on today to find 30 days of 30. Looks good and will have a good. Thanks for the continued output.
It's my pleasure. I read something a couple of weeks ago about the dangers of using the outcome as the motivation to continue - as like happened with you - if it doesn't go how you like, it can feel a bit "Why did I bother". But if you can love the process - the training before the 'big show' - then it'll set you up better for the actual outcome. If it doesn't go well - it was just a bad day, your training to get your there was still on point.
Enjoyed this, found a lovely rhythm at times. Day 1 done
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. Great to see your day 1 post though, having spent so much time replying to you and rowing with you on Sunday mornings!
Ooooh I’m going to do this from tomorrow as I’ve been after a thirty day challenge in something! Thank you 🙏
Fantastic. Just keep an eye out on the community tab here and on the Facebook group; where I’ll try to post the days session early. (As work means I don’t know exactly when I’ll row the session - I really need to find a sugar daddy/mommy to bankroll this stuff!! ;-) )
@@rowalong I wish I could be that sugar person 😆but will keep buying lottery tickets and if successful I will be in touch! Will keep an eye but equally happy to continue with the 500 m as am so incredibly out of practice. 🙏
Hi John, good to catch up again #muchmorebetter. My Blade2.0 had some technical issues which took me some time to settle, but I'm glad I could enter again for this row experience. Cheers, Bart
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. Good to know you sorted the rower.
Such a good row. How you talk through all these, I’ll never know!
You are amazing, thank you for this!
Great motivation tool for this month. Awesome.
It’s awesome to go back to this message and see it (RUclips hid a bunch of comments from me and has dumped them all on me this evening weirdly!!)
Normally I would just ride a training bike today, but I decided to do it quickly with rowing. It was a nice piece. Just a classic mid-tier one (I pushed it a bit, naturally).
First intervals were just by the stroke rate - noticeably faster than recommended, by seceral seconds, during last ones I had to struggle to not slow down too much from recommended paces.
Thank you for this session! My distance was 7609 m.
That's interesting, but during rowing my body works as a 1kW heater, so temperature in my room increases after an hour of workout by 1 - 2 degrees. Nice amount of energy in today's market nightmare.
Thank you and keep going. We will see how long I will be able to accompany you.
That would be interesting to do such sessions during Holiday Challenge on C2 to accumulate 200 k, earn for a charity donation and receive a badge...
Never mind, I have to drop some kilograms from my body weight, so it's good.
That’s a good way to think about it. I know that for this morning’s row, I turned on the heater, and it didn’t do much to heat the room. But after I’d finished rowing, the temp had certainly increased.
Started today with the 30day challenge - and no1 looked so easy. fell right into the trap :D:D:D
Hi John, I'm Vitorio, from Asturias, Spain, and I live in Barcelona. I've been using a Concept 2 indoor rower for a few months and I really like it. I am 68 years old, I am 1.78 meters tall and weigh 108 kilograms, I want to lose to 90 kilograms. I would like to know what training I should do to improve when doing 5000 and 10,000 meters. I think I have good technique, but it is difficult for me to go below 2.30 in 500 meters when doing the 5000 meters. Once, doing sets of 500 meters, I went below 2 minutes, but I find it difficult. I hope I don't bother you and keep making videos, although I don't understand English, I manage to learn a lot from your instructions. Thank you very much for sharing your knowledge and best regards. Vitorio
Would love to have the rpm and counter readouts for the 30 days rows as I sometimes listen to podcasts and it helps me follow along. Thank you so much for these rows!!!
I’m hoping I can sort something for todays row. I need people to at least remember what the row is though. I can hopefully put rate / pace / watts up - but not the workout info.
I'm really excited to finally have the space to follow this plan through to the end. Day one done! :) Wondering... are you still putting together certificates for folks who finish the full 30-days? Or was that a "Rowvember perk?"
Not just for November, I’ll make one and keep it ready for you. I hope you enjoy the sessions. For me, it was nice to do them as there wasn’t an element of performance goal at the end. It was just about rowing 30 sessions.
Started with the first of 30/30 today. Had a good workout 🙂.
I’m really pleased you enjoyed it. Hopefully you’ll find they’re all good workouts. And because they’re all 30 minutes, they’re a lot easier to fit into a daily routine.
Day 1 for me!🤘🏽😎👍🏽
Just catching up on very old messages. Nice to see when you started the 30 days!
Done
Starting the series over, It's my lunch time workout.
Great session, used podcasts before for sessions but will be a RUclips convert! Looking forward to the 10km program after this to help me break 40 mins
That's great to hear. I'm really pleased you enjoyed this. To be honest, I'd bet that if you do this 30 day series, and remember to take a rest day every now and then instead of just plugging on for 30 days straight - by the end of it, you'll likely break the 40 minute barrier even without the 10K plan.
It's at least worth a try anyway! There are enough different sessions in this 30 day series that your core fitness and your power should increase, and depending on how close you are to 40 right now, hopefully you'll get there.
Doing another challenge now, but will save this for another month!
I'll add all of the rows to a "30 days" playlist, so when you're ready, they'll all be there for you.
Thank you! ❤
It’s my pleasure. I hope you enjoy the 30 rows!
I do love the 30 minute rows. This felt great with my new 2k pace as well. Excited for this series. Any live rows for the COP26? haha
Firstly, apologies that I’m only replying to this now. RUclips has a tendency to not show me all of the comments, and then suddenly reveal a bunch that were sent a couple of weeks ago. The 30minute rows are really great to get through, they feel so short now - and hopefully all of the intervals I’m throwing in to them are making them fly by too. I hope you’ve been enjoying them as much as I have.
Nice John.. your on to something breaking it into pieces. 30 minutes flew by. Coaching question. Arms at the end. Are the elbows out at say a 9 o'clock or down at say a 6 o'clock position. Can't tell from the side view. Also noticed your handle goes almost back to the resting position at the catch. Nice. I'm about 8 inches short. Think it's my ankle flexibility. Thanks again always leave your sessions better off than I started them. You're great company. Auto correct almost sent it as your great compost .
Haha! I think Auto corrrect was onto something... Maybe it thinks I'm just full of sh**!! I remember someone mentioning that I have a long Ape Hang Index - the length of my arms compared to my body. So that's going to be part of why I get close. To be fair though, I think the slight rounding I still have of my back gets me closer than I should be.
As to elbows. This is something I'm trying to work on, so best to thing about youself, and not watch me! Ideally, as you come into the finish, you want flat wrists, to send the power through. If your elbows go too low, you can end up with "Bunny Hands". So - as you pull your arms in, a slighlt flare out of the elbows will help this. Not chicken wings, out wide to the side - just out slightly. So your elbows should creat a straight line through to your wrists.
I'll try to make a video about this - as it can be different if you're on the water verses just on the rowing machine.
also im planning to do an 100k ultra marathon row under 10 hours and im planning on breaking it up into 2 50k rows with a 15-20 min break in between so I saw the 4 hours at different paces and would love to have your advice on it
@@canningsimon haha you picked up on my age quite well but I have had quite a bit of volume experiences and done a handful of erging marathons at a sub 2 minute 500m split it was even a concept 2 American and world record in my age group.
You know, if I were ever to do a 10K I think the first time I’d do it, I’d do it as 10 x 10Km rows - 1 per hour. But the main thing I’d say is to make sure to do a bunch a long rows (around 30 to 40Km in prep for this.
Well, I'm late to the party and I did it today. I found that I could either get the right pace or the right spa rhythm, but not really both. I suppose it'll get better over time...
Yeah, it'll fall into place eventually. And don't worry about being 'late'. This series is meant to just sit here, waiting for people to jump in and do the odd session, or all of them.
I hope I will manage to do the 30 days row!!😀
Reemmber, you don't have to do ALL 30 days. Come in and out of them as your energy levels allow. Or, spread them over 45 days or something if you want to do them all but still take rest days.
Keywords for this session:
efficiency, fluidity and momentum.
Not quite T shirt material, but bang on for what the point of the session (and pretty much any session) should be.
Been fighting back issues.
Got day one in, not pretty.
Goal is to complete all 30 days
and still be in one piece!
:-)
That’s a nice poem! You should have turned it into a haiku. Again, so sorry for the delay replying.
Super bravoooo
Thankyou!
Rowalong treasure hunt.
How often do you recommend doing the 2K to readjust the times? Do you by chance look at rowers form and provide comments?
Hey Chris. Well, the simple answer is that if you think you've improved, test the theory! But I'd say at most, once every four weeks. Any more than that, and it becomes a slog, and you never quite recover enough from the last one to be able to increase your performance. When at full "Ramming speed" and focussing on my 2K, I'd test every 6 weeks.
And yes - I'm happy to look at your technique. Send me a video - side on, and your most comfortable stroke rate - and I'll let you know my thoughts. (send to info@rowalong.com)
1 done.
Awesome!
...aaaand 3 :) - last two rounds @1:46 instead of 1:44/45, but still ok. recovery was almost always 2k30/40
Think I will have another go at the 30 in 30.
RowAlong Treasure Hunt
Sin problemas. Hecho hoy.
Bien hecho.
Will this 30 day series work for a beginner?
Yes, totally. If you're not used to rowing for 30 minutes in one go, you may want to head to my "Beginners" playlist first, use the first four rows to build up your endurance. But once you're ok to row for 30 minutes, this series is perfect for anyone, as the intensity is tracked against YOUR fitness and speed, not a random set of numbers.
To get that - you do a 2000m row as fast as you can. Then divide the resulting time by 4. That is your 2K training pace. I then give you a pace to row at - like "2K+15" - which means you row 15 seconds slower than your 2K training pace.
You can do these sessions with an "effort / 10" idea, but it's not quite as accurate. Do the green 'bottom' ones at around 5/10 intensity. Then the orange 'mid' ones at 7-8 / 10 and then the red TOP ones should feel like they take you to 10/10.
@@rowalong thank you. I will follow your instructions. Thanks for being so responsive
Rowalong Treasure Hunt
#3030-1 #whereisthehashtag #hashtagsarefun this was great. I didn't miss the graphics, I bet most of us can live just by watching your stroke and follow along.
Sorry, I was a bit flustered yesterday. I'd planned to do this row 4 times through the day, and each time I got ready, something came up. So in the end, I just had to bash it out. I'm trying to work out how to put the Ergzone screen as an inlay - to still give some graphics. The only thing I can think is to get another camera and film the screen, but that's not going to look great either!
Done again, 6821
awesome. I hope the chat didn't seem too familiar!
@@rowalong would never ever get bored with your outstanding company professor
Not knowing what to do after completing the 30 days (I did one session after that on my own, but missing John’s talk too much so it got really boring) so I decided to start again with the 30 days until I can work out what to do!
Haha. Why not jump to the Half Marathon plan that I have on here? You don't need to do the actual HM - but the variety of rows (all taken from other plans, including the 30/30) will at least keep you from learning my script!!
been doing a 30 min row every morning for the last week watching the same 2 rowalong vids from this channel looking foward to some new chat
Haha. Yes that would get a bit repetitive!!! To be fair though, I had a LOT of 30’s on here. But this month will certainly add to that list.
ʀᴇᴀʟʟʏ ɢʀᴇᴀᴛ 🔥🔥🔥🔥
Thanks!
RowAlong Treasure Hunt
Rowalong Treasure Hunt
Rowalong Treasure Hunt
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