Join Ads Marketplace to earn through podcast sponsorships.
Manage your ads with dynamic ad insertion capability.
Monetize with Apple Podcasts Subscriptions via Podbean.
Earn rewards and recurring income from Fan Club membership.
Get the answers and support you need.
Resources and guides to launch, grow, and monetize podcast.
Stay updated with the latest podcasting tips and trends.
Check out our newest and recently released features!
Podcast interviews, best practices, and helpful tips.
The step-by-step guide to start your own podcast.
Create the best live podcast and engage your audience.
Tips on making the decision to monetize your podcast.
The best ways to get more eyes and ears on your podcast.
Everything you need to know about podcast advertising.
The ultimate guide to recording a podcast on your phone.
Steps to set up and use group recording in the Podbean app.
Join Ads Marketplace to earn through podcast sponsorships.
Manage your ads with dynamic ad insertion capability.
Monetize with Apple Podcasts Subscriptions via Podbean.
Earn rewards and recurring income from Fan Club membership.
Get the answers and support you need.
Resources and guides to launch, grow, and monetize podcast.
Stay updated with the latest podcasting tips and trends.
Check out our newest and recently released features!
Podcast interviews, best practices, and helpful tips.
The step-by-step guide to start your own podcast.
Create the best live podcast and engage your audience.
Tips on making the decision to monetize your podcast.
The best ways to get more eyes and ears on your podcast.
Everything you need to know about podcast advertising.
The ultimate guide to recording a podcast on your phone.
Steps to set up and use group recording in the Podbean app.
Ep186 - RowAlong 1000m Plan - Week 3 Session 2 - 30 Minutes EASY(ish)
30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row.🚣Change from 18/20/22/20/18spm every 6 minutes🚣♀️
➔Pace Guide = Start at 2K+20 - speed up by 2 seconds as you go faster stroke rates, then slow down 2 seconds as you reduce rate➔Effort = Starts at 5/10 - up to 6/10 then back to 5/10➔Speech = Comfortable
❗ You won't end up working too hard in this row, but the pyramid of rate and pace change will at least give you a bit more pace than a typical 20spm / 30 minute row.❗
If you're on the 1Km plan, or if you have any stiffness or injury, pay attention to not over-doing this from an exertion point of view. If you're eagle eyed, you'll see how much I drop my pace towards the end. A LOT slower even than the 2K+20 guide, as I wanted to make sure not to worsen a niggle in my intercostal muscles.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W3S2) or just set a 30 minute row and RowAlong with me. 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Hosted on Acast. See acast.com/privacy for more information.
Create your
podcast in
minutes
It is Free