Cool Ways to Chart Your Progress in Workouts

Most folks have a love/hate relationship with the C2 monitor. They either become obsessed with the numbers, or they can’t stand to look at them. Personally, I think that learning to live with the screen (no matter what!) is an important part of the training process. Good day or bad day, you are missing out if you allow yourself to flip back that monitor and row without feedback. The monitor can be your best friend, even on your worst day.

At Flywheel Fitness, we like to use WATTS to measure power. I find this setting to be more sensitive than Average Split, and gives better feedback about the effectiveness of your technique. Yes, I said TECHNIQUE. Trying to push hard is the easy part. It’s how you do it that counts. And the monitor will show you what a slight change in posture, focus on the leg drive, or smooth change of direction at the catch can do for you. When you row better, your watts will increase.

It’s important to be aware of what your typical wattage is at each stroke rate, what max you can get to at each stroke rate, and what you can expect to hold for a long time at each stroke rate. As a rule of thumb, you should be able to increase by roughly 10 watts each time the rate increases by 2 beats. Not making it? You’re probably losing some technique as the rate goes up. Or, you need to work on your fitness.

So how do you remember all of this? First, just pay attention while you’re rowing. Over time, you’ll get used to what you see and you’ll “just know.” But there are other ways to track your meters, and here are a few options…

1. Keep a notebook. Most simple thing to do. Keep a monthly calendar with all your workouts. I like being able to flip through the pages and see how many off days I took, and what my workouts were. I also keep track of meters rowed, average splits, workouts, etc.

2. Good ‘ole Excel. I’ve seen people go nuts with the Excel spreadsheets. It makes it easy to compute averages over days, weeks, months. You can chart, graph, track to your heart’s content. Nerds and people with too much time on their hands love this option. 

3. Online. There are several options and ways to track your meters online, or even on your phone. Many online sites are fun because you can see what others are doing. You can also use social media to tell your friends how far you went, and who doesn’t love bragging to their friends? Especially if you’re working out and they aren’t. Some examples include, Beyond the Whiteboard, LogsItAll, The Rowers Logbook, and Map My Fitness. 

4. Concept2 Online Log Book. C2 has their own online log book. Unlike the above sites, here you are in a ROWING community. You can track meters and times, and compare notes, workouts and results with rowers from all over the world. C2 also provides several fun challenges, for both individuals and teams, that keep you motivated and allow you to compete for prizes. Sure, I’ll row more for a free t-shirt.

5. Concept2 Log Card. This handy card can be purchased at Flywheel Fitness and allows you to track your entire workout, then download it onto your PC using an ROHS card reader. (also available through C2) The “smart”, portable LogCard also allows you to program and store your own favorite workouts for instant set-up. Each LogCard can store information for up to 5 different users and stores approximately 300 workouts for each user. You can’t get much more detailed than this.

6. Sit next to someone! Last but not least, let’s not forget the good old fashioned benefit of training in a group. Come to a class, sit next to someone. I’ll bet you can glance at their monitor every now and then and see who’s winning. Over time, you’ll become familiar with how you stack up to your teammates, and what it takes for you to do your best in class. The more you show up to class and push yourself, the sooner you’ll see improvements. It’s simple. The workout that gives the best results is the one you actually do. In an Advanced class, we complete specific workouts for time or distance, and track results. But you can do this on your own at any Indoor Rowing class.

One final reminder, now that you are recording your distance and tracking your times, go easy on yourself. Compare your good days to your other good days, and compare your worst day this week to your worst day from last week. Not even elite athletes improve on every single workout, this is impossible. Your graph of improvement will not be a straight line. But keep working at it and eventually, your worst day this week will be better than your best day from two months ago.

Do you have a good workout tracker? Add it to the comments below!

Max & Ashley first started coming to Flywheel a little over a year ago. They were newly engaged and wanted to get in shape for their wedding. Although they frequently walk together with their two dogs, and they had a membership to a gym, “neither one of us was very motivated in that environment” says Ashley. Motivation is a key factor for this couple, who have even seen a competitive side develop as they race each other to finish first in Rowing Boot-Camp classes. Ashley says that attending classes together has had a positive impact on their relationship. “Being able to see how far we can push ourselves in these workouts is a side of each other that we wouldn’t otherwise get to see.  I feel more confident in myself and love showing that to Max.  It can be pretty sexy to see him accomplish these workouts too! 

“It helps us bond in a way that we wouldn’t otherwise do.  We get to see a strength in each other that we don’t otherwise see on a daily basis.  It’s pretty amazing to see what your partner can do!”

Valinda & Andrew just recently started attending classes as a couple, although Valinda has been a member of Flywheel for over a year. She recently convinced her husband to join her. Although it took some convincing to get Andy to attend the 6:30am classes, Valinda says “It’s a lot easier getting out of bed in the dark at 6:00 AM when you’re both getting up  – out of bed – in the dark – at 6:00 AM.” Both Valinda and Andy enjoy working out together and feel as though it’s been a positive shared experience, “It’s good to know that your loved one is doing something good for them” says Valinda.

“It’s fun to be together. We’re practicing for our empty nest after our son goes off to college.”

Nick & Lisa first came to Flywheel Fitness when Nick saw a Flywheel Groupon. Lisa says it wasn’t tough convincing her to join as well. Before Flywheel, walking through the neighborhood was their main form of exercise. Although they aren’t really competitive with one another, Lisa does say it’s different than working out with friends because “I don’t want him to see me do anything foolish like falling off the rowing machine.” (note: that doesn’t happen) Lisa says she’s more likely to attend classes if Nick is with her and believes it’s had a positive impact on the  relationship. “Working out as a couple probably isn’t for everybody but it works well for us.”

“We have really enjoyed our classes at Flywheel because it allows us to row together at our own pace.”

You can race in any or all of the following categories: 

• Masters/Open 1000 meter
• Masters 2000 meter (categories broken down by age group)
• Open 2000 meter (categories broken down to lightweight/openweight – you will race mostly collegiate rowers)
• Mixed relay (total of 8500 meters rowed by up to 9 people)

The full event list is posted at RegattaCentral.com, where you will also go to register for INDIVIDUAL events. If you need help using this system, please contact us. To be on the Team Flywheel or Team Survivor relay team, please go to our online scheduler - this is where you will register for the TEAM RELAY event.

Please note, the first race of the day is at 8am, the last race of the day may be as late as 4pm – the exact schedule with race times will not be posted until the day prior to the event. If you are participating in the relay – it’s an afternoon event.

You should expect to arrive 1.5-2 hours prior to your start time to allow for check-in and warm-up. See this article on our recommendations for a warm-up. 

Need help training? All of our Team Flywheel classes now through February will be devoted to getting ready for the Erg Rodeo – so come on down! Proceeds from Erg Rodeo go towards supporting men’s and women’s club rowing at the University of Texas.

Team Survivor competing in the 2011 relay division

After completing a Friday afternoon and two Saturday morning rows on the water, the group headed to Flywheel for the Saturday afternoon workout. The girls executed a 1 minute max watts test, as well as a 4 x 10 minute workout. Exemplifying what it means to be a student athelte – those not rowing were finishing up on homework in the sweat-filled studio. 

homework, warm-ups, and workouts

For Flywheel Fitness members who are wondering just how strong these future World Champions are – this 18 and under group was expected to stay above 200 watts for the course of the 40 minute workout. Inspiring!

For photos of the day, check out our Facebook page.

For more on the USRowing Junior Program see the USRowing Website.

To sign up your own daughter (or son!) for rowing, check out the junior program offerings at Austin Rowing Club!

the group outside the Flywheel studio

At Flywheel Fitness we always offer first visit free. And we’re sure you have at least a few friends who hear you talk about us all the time, but haven’t come to try it out yet. So…let’s hold a contest to see who can bring the most friends to class over the month of November! And yes, there will be prizes for those of you who bring the most friends.

Aside from First Visit Free… we make it easy for you to get your friends involved in fitness!

Here’s how: 

10 Class Passes

10 Class Passes can be shared! Count down you visits with a buddy and split the cost of a 10 Class Pass. This is a great way to get started, or a great way to drag a friend in with you for their second or third visit. 

Monthly Unlimited Referral Program

Are you a $99/month unlimited member? You are automatically enrolled in our referral program! For every referral of yours who ALSO becomes a $99/month unlimited member, you receive $5 off your membership. You will continue to get $5 off each month until your referral cancels. There’s no limit to how many referrals you can have – so get 3 friends to sign up – and you get $15 off each month! (Sorry, this offer is not available to members who are on the $75 monthly rate, your deal is just too good!)

Be an Ambassador for Healthy Living

You will be more successful with your health & fitness journey if you’re involving your family and friends in that journey with you. Of course, we hope you make friends at Flywheel – but we (sadly) realize you spend most of your time outside our studio. Are you surrounding yourself with people who make healthy, smart choices every day? Be the positive influence among your group of friends/family/co-workers! Bring a friend in with you to your next class!

Racing 930 meters? Sprint. Racing 930 meters 7 times over 4 days? Endurance.

The reality of racing because you LOVE it is that it never ends. There is always something else on the horizon. There is always a reason to get fitter, get stronger, to keep working. It doesn’t matter if that reason is a gold medal, or to age more gracefully, enjoy life to the fullest, load groceries into the car with no pain. 

At masters nationals, my experiences ran the gamut. I was on the good side of .15 seconds and brought home gold in the AA single. I was on the bad side of .13 seconds and lost a medal in the lightweight single. I’m encouraged (and slightly discouraged) by the fact that I got beat by women who were 10 years older than I, in an age category for women 10 years younger than I. I’m encouraged by the fact that the oldest competitor at the regatta was 83 years young, racing the men’s single. And I’m thankful that here I am, faster than I’ve ever been (and obviously older than I’ve ever been) and still looking to gain a bit more speed over the next few months.

You can improve. You can build towards winning gold – you can build towards looking awesome at your high school reunion, you can build towards being happy. Enjoy the journey and realize that goals are everywhere, small and large. Just pick one and focus on it.

For me? I’m going to focus on building towards the Head of the Charles. October 22nd.

(inspired by Susan who, on her 49th birthday, is stronger and healthier than she was on her 40th)

Marina del Rey view from CYC

This blog is the third in a series about my training for the 2011 Masters National Rowing Championships.

I was in Los Angeles for a wedding this weekend and was feeling very lucky to have such great rowing friends all over the world. I managed to keep on schedule with my regular Friday & Saturday morning workouts, borrowing a friend’s boat (that also perfectly fits me!) and rowing out of the California Yacht Club with a great training partner.

Second in a series on my journey to Masters Nationals 2011.

The first month of training is complete. I had written out a weekly plan ahead of time, and kept it within reach. Since April is still a busy month for work, I challenged myself to get on the water once a week, maintaining my workouts on land. I used a simple check mark to signify workouts completed. Only one workout missed. One workout on the erg instead of in the boat. One workout added where it wasn’t planned. Sadly, when I added up my total meters for the month, it wasn’t much. So for May, I’m stepping it up. I will add one additional workout on the water, and one additional workout on land. Here’s where it gets tricky. Both additional workouts must be completed in the mornings.  

• Write your workouts into your calendar the same way you do for business appointments. Schedule online ahead of time.
• Cross completed workouts off the list, or check them off. It feels good!
• Layout your workout clothes for morning sessions the evening before. One less excuse when the alarm goes off – you are ready!
• Keep track of total meters each day, week, month. Make use of your online logbook. Be honest when the numbers don’t add up.
• Eat! Plan your snacks and meals ahead of time. Be ready for that evening session. Never be without a snack.
• Keep workout clothes in the car. Sometimes time just opens up, and you have to be ready for it.
• Progenex! Have a recovery drink like this ready, for when you don’t have time to eat AFTER your workout. Your body will thank you for it.
• Go to a class, work out with a buddy, bring a friend along. You are more likely to show up when you know someone is expecting you.

This post is the second in a series on flexibility inspired by the 2010 USRowing Convention. Here’s some video I took in class the other day. Terrific video because these girls just happened to be sitting next to each other and offer us a great example of what happens to your rowing style when you are very flexible – and when you are not. (now settle down here, I’m not making judgement calls – we have seen people win the Olympics with inflexible hamstrings…)

In any case – our first rower is in the green jersey. She is very flexible. Notice how her heels are down at the catch, but she’s still getting the shins vertical. She is sitting on her sit bones at the front of her seat – and her lower back is able to stay very straight, although she is getting good angle forward at the hips. Our second rower is in the blue tank, she is less flexible with the hamstrings, which pulls on the hips, causing her to sit a little more towards her tailbone. He back is then in more of a C-shape position as she tries for body angle at the front end of the stroke.

This body position on the seat, and coming into the front – leads to the two rowers pushing away in slightly different manners. Our rower in green is able to lead the push with the hips, while the rower in blue leads the push more with the shoulders.

Now…what’s your job as a coach? Get the rower in blue to work more on stretching out those hamstrings? Keep yelling at her to get on her sit-bones and flatten out her back? Or do you allow her to slightly lead with the shoulders (look how well developed the shoulders are) and then raise up her shoes so she can get even more push from the legs within the framework of her current mobility range…

All our bodies are different, so we will fall into slightly different rowing techniques. The key is to stay within a range of safe movements, prevent injury, maximize efficiency within your current mobility range, while at the same time working to improve flexibility. Make changes in increments.

Disclaimer – I am NOT advocating leading with the shoulders out of the catch, or “pulling” away from the front end – this is unsafe for most people (most of us have underdeveloped core muscles – abs and lower back) and this style of rowing DOES lead to lower back injuries!! The differences in style that I am talking about are subtle. (a SLIGHT lead with the shoulders…)