Mom Fit!

It's been a long time since I posted anything about training, because the last year or so has been a bit of a roller coaster (in a good way!) of getting pregnant, being pregnant, having a wonderful baby girl, and getting healthy after giving birth.

Our little dumplin', Ryan Valkyrie!

I've just picked back up into working out daily, and it's humbling - but also feels so good to be back. Unfortunately, the nearest on-the-water rowing is a good 45 minute drive away, so I'm only able to do that some weekends, but the good news is that there are lots of beautiful places to run, hike, and bike nearby.

The first four months of being pregnant, I was trying to manage all-day morning sickness nausea with doing some training. It wasn't easy and I have a lot of respect for women who keep training at a high load while feeling like that! I also had to give up running after just a few months because it got really uncomfortable. Thankfully, rowing and erging still felt pretty okay for most of my pregnancy. I raced the Head of the Charles, in honor of my cousin Byron, with my mom at 7 months pregnant, and we actually went more than 2 minutes faster than our race a couple of years ago! (Shoutout to JL for hooking me up with a maternity unisuit!)

Lofgrens 1, 2, and 3 - just finished racing HOCR, 7 months pregnant!

For the last month or two of my pregnancy, I ran out of exercises to do that weren't really painful or uncomfortable, and ended up doing a lot of walking and light hiking, as well as some squats and stretching. An interesting thing about the last months of pregnancy is that your body produces a hormone called "relaxin" that literally relaxes your joints - for me, that meant I got super flexible even though I wasn't actively trying to get stretchier.

Ryan arrives!

Little Ryan came along at the end of a 24-hour labor, arriving at 3:33am. For those wondering: yes, it is harder than a 2K. I think being a rower helped with overall pain tolerance, but probably the best thing you can do to prepare would be those (awful) workouts where you're going for an unknown number of intervals, and you just have to keep going and not be able to tell that the interval you're on is the last one. I didn't want pain meds during labor or delivery, and thanks to having the support of my husband and a great doula (who's also the #2 Muay Thai fighter in Germany...what?!), was able to do that.

First family walk...

Thankfully, Ryan and I were both doing pretty well after she joined us, and we were able to go for a first family walk just a few days after we got home. I mostly walked for the first month, and tried to get a lot of sleep (not so easy with a newborn, nursing, healing, etc.) The second month postpartum, I started doing a little erging and some core. Our gym was sponsoring a 5K erg contest, so I decided to step up my training - doing 5K steady state pieces, 500m and 1K and 1500m interval sets, and other prep workouts. I ended up with a 19:02 5K, which I was pretty proud of, considering I'd had a baby less than 10 weeks earlier!

Around the time that I went back to work, I decided I wanted to work out every day. I didn't realize it at first, but I got really dehydrated and my milk supply was affected. I didn't know what was going on and got really worried, and backed way off of working out. Thankfully, it resolved quickly, and I've been able to get back to building up into training again.

It's really weird, as an athlete whose life pretty much revolved around being in touch with my body, to go through a year-plus where I was constantly feeling weird or nauseous or uncomfortable or just - not like myself. I love our little girl, and going through this journey has made me respect even more the women in rowing and in other sports that train while pregnant, have their baby, and get back to training and continue to dominate. I am also so grateful to be part of a sport that I've already been able to get back to. I'm also linking up when I can with a running group for new parents here - "Stroller Warriors" - and it's awesome to have a group that is so supportive of each other.

"Stroller Warriors" PT testing day. Pullups!

When you're part of a team, it's so much more enjoyable to push yourself to go faster and try and go just a bit further past what you thought you could do. In some ways, it's humbling to be quite a bit slower than I have been before. In other ways, I'm really proud of how quickly I see myself getting stronger and fitter. I also feel lucky that so many of my U.S. teammates and international competitor-friends are going through similar journeys now/recently/soon - and to see all of us kicking butt, in our own ways!

I'll be working to post more regularly now - it's tricky with a little one! - but I'm hoping to be racing at the Charles again this year, if not sooner, so... playlists at the very least. It feels great to be back at it! Thanks for all the support. Go USA! (And go moms!)

2K Ninja: Breaking Through the No-PR Plateau

Thanksgiving is over and winter training has officially commenced. I sat down to write about strategies for breaking through the no-PR plateau (when you're training and racing and should be getting faster but for some reason your 2K - or 6K - isn't showing it). And then I realized: who better to hear this from than someone who's just done it in a big, game-changing way?

I worked with this athlete - aka 2K Ninja #1 - this summer (along with her counterpart, 2K Ninja #2). After taking big chunks of time off her 2K in her first year of rowing, it had been months and months since she'd PR'd. Unfortunately, her 2K was right in the "maybe" zone - not slow, but not quite recruitable. The Ninjas put in a lot of hard work and in just under 2 months, 2K Ninja #1 was on her way with a 2K PR that got her recruited to - and accepted at - her dream college.

Our training mixed some of the things she was already doing, like steady state and longer hard pieces, with strength training, super-focused steady state, and some really tough 2K prep workouts. But as she puts it, it was something else that made the difference.

Here's our Q & A on how she broke through the plateau.

Esther: Let's talk numbers. What did you start with, and where'd you end up?

2K Ninja #1: I came in with a 7:30.3, which was basically where I'd been last winter and spring. Halfway through working with you, I pulled a 7:28.8. Then on the last day of our program I went 7:21.4. So in just under 8 weeks, I took 8.9 seconds off.

E: What was different about the work we did compared to what you were doing before?

2KN: I didn't expect for us to do so much steady state work (I kind of expected the hard stuff!) At first I was skeptical that it would help me, but as I kept working I saw my steady state split drop and drop, and then my 2K split as well!

E: What gain are you most proud of from last summer?

2KN: Probably even more than my 2K score, I'm proud of how I was able to mentally tackle each erg and water workout you gave me. At the beginning of the program, you wrote down these workouts that seemed insurmountable. But we worked on not just the physical aspects of the rowing, but the mental aspects as well. By the end of the program, I was able to mentally tackle any workout you wrote down and take it one stroke at a time, and I was able to translate that into my mental state during my 2K.

E: Sounds like a lot of hard work! If you had it to do over again, would you?

2KN: Yeah, it was, but it was definitely worth it. I not only dropped a significant chunk of time off my 2K, but I became stronger as an all-around rower. You pushed me harder than I'd ever been pushed before, and I learned things I'll take with me for the rest of my rowing career. I'd do it again in a heartbeat!

E: Is there any part of rowing you like better now?

2KN: I definitely have a better appreciation for longer steady state pieces and how they help build endurance and speed. I also developed a weird liking towards the erg. At different points in the program we would be doing the same workout each week, and each week you would lower the splits I was supposed to hit. The first week I was all over the place and not even close. But by the last week I was able to hit them right on, even though the splits were significantly faster. Being able to measure that difference on the monitor really helped me see that my hard work was paying off.

E: What did your parents think of how you spent your summer vacation?

2KN: My parents were amazed by both the process and what it accomplished. They'd seen me over and over again only being able to take tenths of seconds off my 2K, and seen my frustration. I don't think they were prepared for such a big PR. I would come home every day pretty worn out, but I don't think they really understood  the work we were doing until they heard my score.

E: What would you tell someone who's thinking about putting in the work you did to get better at rowing and to get a better 2K?

2KN: Go for it! If you're willing to put in the work and you have a good plan, the changes you'll see in your erg score and in your rowing overall will astonish you. Be willing to give everything you have and to push for one split lower. Also, "impossible" workouts are almost never impossible. Take it one stroke at a time and trust that you can accomplish what you set your mind to.

So there you have it! Set your big goal, figure out your plan to get there, commit to the work it'll take and to building the toughness it will definitely take, and then get after it...one stroke at a time!

Happy training,
Esther

Get Lean and Strong: The Rowing Machine

Rowing machine. Rower. Ergometer. Erg. Whatever you call it*, the erg is your best choice for a full-body workout, whether strength, weight loss, or fitness is your goal.

Rowing is a "strength-endurance" sport - physiologically, it's like lifting a weight again and again and again. It's not pure strength – all those "reps" limit the amount that you can lift. But neither is it pure endurance – all that weight will put a cap on the number of reps. Because it's both – and because rowing is a full-body motion – you can use rowing to enhance a wide variety of training dimensions.

*FYI: the usual term for a rowing machine is an “erg”.

JBSC (Just Burning Some Calories): Rowing for Fitness

If calorie burn is your goal, rowing to lose weight is a great option. Rowing machines are used by many trainers (and are featured on shows such as The Biggest Loser) because training on rowing machines burns more calories per hour than just about any other activity. Three critical elements: rowing with correct form, easing into rowing as 100% of your workout, and adding variety so that you don't get bored.

Rowing correctly

Check out Concept2's how-to or (shameless self-promotion) my NYTimes Well.Blog video for a quick intro to the rowing stroke. Ideally, get a friend who knows how to row to show you how, or check out a class at a rowing gym for actual instruction. If you're using correct rowing technique, it should feel challenging, but not like you're going to die after two minutes. Aim to take between 20 and 24 strokes per minute and try to go at least 5 to 10 minutes straight before taking it easy for a minute. The "fan setting" on the side of the machine, if there is one, should be at around 4. (Setting the fan at 10 will not give you a better workout on the rowing machine!) Adjust the feet height so that the straps run across the widest part of your foot.

Easing into it

If you've never run for a long (or short) distance before, the smart thing to do is run for a few minutes, walk for a minute, and repeat. Eventually, you'll be able to take shorter and shorter breaks until you can run continuously. The same goes for rowing. Aim for consistency, good form, and simple, strong strokes. Start out aiming to get in 20 minutes of rowing with 5 minutes of "paddling", or easy rowing (total workout length: 25 minutes). Break up the 25 minutes as 1 minute paddle, 4 minutes rowing, and repeat. Warm up before and foam roll/stretch after. Your legs, back and shoulders will thank you for it!

Add variety

The erg screen/monitor (right) and what it means!

Especially once you start getting comfortable with longer sessions on the rowing machine, you'll want to mix it up. The two ways to do this are stroke rating -- how many strokes you take per minute, usually between 20 and 30 -- and power, which you can monitor through your split -- the time it takes you to row 500 meters. Try breaking up your session into pyramids of different ratings or power - or both. For example, row 19 minutes as 4'-3'-2'-1'-2'-3'-4' at stroke ratings 22-24-26-28-26-24-22. Go faster (decrease your time per 500 meters, that is, your "split") as you increase the stroke rating.

More Rowing Workouts

Them Backs Though: Power Rowing

Rowing helps with Olympic-caliber strength (David Banks, left) and more power and endurance in your WODs (right).

It's no secret that rowers have some pretty nice backs. And legs. And arms. And abs. Part of that is that aside from rowing, most competitive rowers incorporate a good amount of strength training and core work into their training plans. But the rowing stroke is a great way to increase your "pull" strength and complements many Olympic lifts and related muscle chains. The keys: form and power.

Correct rowing machine technique

Check out the videos above for a visual on form. Even if you're rowing for power and strength, skip the underhand or alternating grip. The idea is to compress with a supported, upright body towards the flywheel, and then drive out powerfully with your legs, layering in a dynamic body swing and the arms finishing the stroke. Think 60-70 percent legs, 20-30 percent body, 10 percent arms. Just like a power clean or a high pull from the ground, the arms are mostly important for connecting the work you started with your legs and your back to the bar (or in this case, the erg handle). On the "drive", the powerful part of the stroke, you should feel engagement in your quads, glutes, core, and lats, and mostly be feeling the contact points of your feet on the footplate and the handle in your hands (more than your butt on the seat).

Power rowing

Some of the muscles activated in the rowing stroke. Image courtesy of GymNomads.

To build strength on the rowing machine, focus on taking powerful strokes at a low stroke rating. You will be able to do this at ANY fan setting; the harder you work, the stronger the machine's resistance will be. Do sets of 10-30 strokes as powerfully as you can with correct form, then "paddle" to recover for 10 strokes. Aim for a total of 80-120 strokes to start.  This is a work-recovery pattern similar to that of football, rugby, lacrosse, and many other sports: short bursts of power followed by some rest. Power-focused rowing is a great addition to just about any lifting program.

More Rowing Workouts

Rowing for Endurance and Cross-Training

It's always a hot debate whether rowers, swimmers, or cross-country skiers are the fittest athletes of all. (It's rowers, obviously.) Besides burning calories and building power, rowing is a great way to improve your endurance, whether your end goal is more rowing or another sport entirely. Rowing for running? Rowing for triathlon? Rowing for Ironman? Rowing to help your 10K, half-marathon, or marathon training? Rowing because you are recovering from a sports injury? Rowing will get you fitter! The keys are: good technique and breathing.

Rowing technique

Because rowing is a full-body workout, it's a great training supplement and even recovery tool to help you get in good training and strengthen your non-sport-specific muscle and endurance systems. If you've tweaked a foot or other body part in your training, rowing may allow you to keep training while giving that a rest. Check out the videos above and descriptions of good rowing technique to get started.

Breathing while rowing

Don't forget to breathe!

Whether you use rowing for interval training or to log miles, it will improve your aerobic system. Your goal while rowing should be to keep breathing well by sitting up and supporting your upper body. Most rowers take two breaths per stroke. Take a breath, roll up to the "catch", exhale on the "drive" (which will help you engage your core), then breathe in and out as your arms and body come back up the recovery. Then breathe in again as you roll up to the catch. Timing your breathing to the stroke, just like running, swimming, and cycling, will help you practice relaxation and efficiency.

More Rowing Workouts

Rowing Workouts to Lose Weight, Build Strength, and Get Fit

Power Rowing

•       Minute On, Minute Off. 5 minute warm-up: paddle, get loose, and take a few hard 10s (driving hard, get the stroke rating up between 25 and 30 for 10 strokes). Workout: 1 minute "on", driving hard at stroke rate 28, then 1 minute "off", paddling at stroke rate 20. Do 10 interval sets (20 minutes total). 5 minute cool down. PRO TIP: Try to match your speed or go a little faster each "on" interval.
•       1, 2, 3 Pyramid. Workout: 3'-2'-1'-2'-3'-2'-1'-2'-3' "on", with one minute paddle between each interval (i.e., 3’ on, 1’ off, 2’ on, 1’ off, etc.) Do your 3-minute pieces at stroke rate 22, 2-minute pieces at 24, and 1-minute pieces at 26. PRO TIP: If you're worried about keeping track of what piece you're on, use the menu [Select Workout: Intervals: Variable] to set up the whole workout ahead of time.
•       Rugby Workout. 5 minute warm-up: : paddle, get loose, and take a few hard 10s (driving hard, get the stroke rating up between 25 and 30 for 10 strokes). Workout: 1250m - 750m - 500m - 250m - 750m. All pieces are at max. Rest between pieces is 2'-90"-1'-90". You can also do this workout with a partner, where your work is their rest and vice versa. PRO TIP: Go for consistency as well as aggression - your fastest pieces will be when you hold one speed or get a little faster as the piece goes on.
•       Partner 500s. Workout: 8x500m, as fast as possible. Your partner's piece is your rest. PRO TIP: Use your average speed from your first piece as your starting point for subsequent pieces. "Negative split" (get faster within each 500m piece) for maximum training benefit.

Rowing Workouts for Fitness and Endurance

•       Playlist Workout (The Hook Brings You Back). Make a 20-, 30-, 45-, or 60-minute playlist. Press play and start rowing. Every time a song's hook or chorus comes on, raise your stroke rating 2-4 beats and "drop your split" (speed up) 3-6 seconds (i.e., from 2:15 to 2:11) and hold the faster speed and pace for the full hook/chorus. When the hook ends, transition back to your original speed and stroke rating. PRO TIP: Harmonica solo optional. Need to get started with a playlist? Check out the ones right here!
•       2K Variety. Set the monitor for 2000-meter intervals with 2 minutes of rest (you'll do four total). Treat each piece like four 500-meter pieces. Alternate, so that Piece 1 and Piece 3 are stroke rates 20/22/24/22 per 500, and Piece 2 and Piece 4 are stroke rates 22/24/26/24. "Paddle" (row with zero effort) or stand up and stretch during your 2' rest. PRO TIP: Keep consistent speed at each stroke rating from piece to piece - your stroke rate "24" 500 on Piece 1 should be the same speed as your "24" on Piece 4.
•       Miles for Miles. If you're looking to go for longer distances and times, still try to mix it up with different stroke ratings and speeds. To boost training, don't stay at any one stroke rating for longer than 1K to 2K (4 to 10 minutes). As you row for longer sessions, aim to keep your stroke rating between 18 and 22, and your heart rate between 130 and 160.

CFit-Specific Workouts and The CrossFit Open

•       For a faster Jackie and help with CFit Open workouts as soon as they're posted, check out my awesome teammate Erin Cafaro's YouTube channel for Crossfit Rowing tips.
•       Need help now? Tweet me: @estherlofgren.
•       What other rowing questions do you need answered? Post to the comment section below!
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