Would it surprise you to hear that I disobeyed the rule, and I am now having to return to the beginning and build back after putting my back out, on New Years Day! Slow return even after a 7 day layoff, makes sense, as opposed to 10x1 min hard as possible. Learned the hard way!
Hey Shaun, great to hear from you, although not with this news! It would be great if the fun thing to do were also the right thing more often. Now you know.
Question - Any guidance for how to quantify those intensity %? Like do they align to HR zones, FTP thresholds or any other metric that can be helpful for gauging my effort more objectively in addition to the subjective %? Thanks!
Hi Mike. Short answer, whatever you use as your "zone 1" low-intensity indicator, ie. ventilatory threshold or "talk test" or "sing test." Here's what I wrote in the longer article on my website:
"The NSCA’s recommendations focus on field sports and sprint-based cardiovascular exercise. They do not specify heart-rate zones or aerobic intensity zones for longer duration cardiovascular exercise in more endurance-focused sports like rowing. I recommend doing the volume progression at low-intensity only, staying in the lowest heart-rate zone or below approximately 65-70% of heart-rate maximum. This is a more controllable training stimulus, and allows the rowers to focus more on technique, which further limits stress and strain on vulnerable bodyparts and improving their skills for full performance after the return-to-train progression."
Happy New Year Will!
Good advice I read too late!
Would it surprise you to hear that I disobeyed the rule, and I am now having to return to the beginning and build back after putting my back out, on New Years Day! Slow return even after a 7 day layoff, makes sense, as opposed to 10x1 min hard as possible. Learned the hard way!
Hey Shaun, great to hear from you, although not with this news! It would be great if the fun thing to do were also the right thing more often. Now you know.
Question - Any guidance for how to quantify those intensity %? Like do they align to HR zones, FTP thresholds or any other metric that can be helpful for gauging my effort more objectively in addition to the subjective %? Thanks!
Hi Mike. Short answer, whatever you use as your "zone 1" low-intensity indicator, ie. ventilatory threshold or "talk test" or "sing test." Here's what I wrote in the longer article on my website:
"The NSCA’s recommendations focus on field sports and sprint-based cardiovascular exercise. They do not specify heart-rate zones or aerobic intensity zones for longer duration cardiovascular exercise in more endurance-focused sports like rowing. I recommend doing the volume progression at low-intensity only, staying in the lowest heart-rate zone or below approximately 65-70% of heart-rate maximum. This is a more controllable training stimulus, and allows the rowers to focus more on technique, which further limits stress and strain on vulnerable bodyparts and improving their skills for full performance after the return-to-train progression."