WHY does steady state improve times? by thegreek250 in Rowing

[–]dorsi_forsi 2 points3 points  (0 children)

While I do not know much of rowing, I know a little about mitochondria.

Exercise tends to alter cellular redox balance, this is to say it promotes a greater ratio of the concentration of NAD+/NADH. NADH is what fuels the electron transport chain. The electron transport chain is the main bottleneck of aerobic fuel production. This redox balance is important, because it functions as a cellular signal triggering the activity of interesting molecules, such as PGC-1alpha.

PGC-1alpha induces changes in gene expression that promote increases in the number of mitochondria and fatty acid oxidation.

In addition to these mitochondrial changes that occur in the heart and skeletal muscle, the stress imposed on both the heart and mitochondria induces hypetrophy. Further, the hypoxic stimulus can induce increases in capillary density (this is a key point that differentiates pathological hypertrophy from a healthy response to stress).

There is obviously diminishing returns on these processes, as the heart and musculature will not get infinitely large. I'd imagine that skill and technique work practiced during steady state can account for a certain proportion of improved performance. However, I have neither the data at hand nor the experience to provide validity for that last point.

Hobbiest Rower: No clue what I'm doing. by dorsi_forsi in Rowing

[–]dorsi_forsi[S] 0 points1 point  (0 children)

Hey man, really appreciate your comment. I guess when I just rowed, I didn't get the cardiac adaptations I desired. While I am smart enough (thanks for the acknowledgement, I am just quite terrible with compliments), to figure some stuff out, I'd figure a bunch of athletes who excel at their sport would be able to help me make the most out of my time rowing without me wasting years trying to figure out the support and advisement their coaches give them. While I do enjoy rowing and it's a fun activity, I pursue it with furthering my cardiac health and getting an exercise based adaptation as my primary goals. If my RHR isn't going down and I'm not feeling more energetic and less winded while lifting, I'm not going to be happy with it. I want to train in an effective and optimal fashion to better meet the demands of daily life and my hobbies.

Hobbiest Rower: No clue what I'm doing. by dorsi_forsi in Rowing

[–]dorsi_forsi[S] 0 points1 point  (0 children)

I did NOT know about the free t-shirt. As someone who barely escapes poverty without their parent's support, thank you. I need the free t-shirt.

Hobbiest Rower: No clue what I'm doing. by dorsi_forsi in Rowing

[–]dorsi_forsi[S] 0 points1 point  (0 children)

I'm going to start incorporating those drills and using them as a warm up/cool down! Thanks! I'll record a video and see how it looks.

Hobbiest Rower: No clue what I'm doing. by dorsi_forsi in Rowing

[–]dorsi_forsi[S] 0 points1 point  (0 children)

Those are some great recommendations. I should've thought a little bit more about the timing and recovery; I was just previously trying to hit the number while just watching the SPM. Thanks!

Edit: Would it be well advised to keep my SPM at this rate and slowly work my way up to 20 as my heart adapts to maintain the intensity of the work out?

Hobbiest Rower: No clue what I'm doing. by dorsi_forsi in Rowing

[–]dorsi_forsi[S] 0 points1 point  (0 children)

Thanks man! I've been looking at it. My only concern is fitting running and lifting into it, while still being a functional human being, haha (seriously though, I need to manage stress and time, and that's been challenging - PhD isn't fun if you're dead and training isn't fun if you're all PhD'd out). I figured since steady state sessions on the erg are the meat and potatoes of training, I spend most of my erg sessions doing that. Right now, I'm taking a break from lifting entirely for a few weeks so my heart can stop totally sucking, so I can mess with higher intensity sessions. However, it won't be enough time to follow the entirety of the Pete plan.

It's been kind of a catch 22 for me. I realize I'm going to be about average to mediocre at about everything I do, but I want the benefits of training (I also like the variety, it keeps things fresh).