Tips for Winter Exercise

Most rowers in North America and elsewhere have left the water for the winter. Even those lucky enough to have year-round water for training may be looking for some alternatives at this time of year.

The Mayo Clinic is one of the leading medical institutions in the world and they publish a web site "tools for healthiere lives". Today's postings include an article on winter training tips to stay motivated and safe in the cold.

The article includes links to other exercise related posts inluding one about when it is safe to continue exercising if you are sick - another timely post in the winter. IT essentially says that symptoms "above the neck" such as sore throat, runny nose etc. are OK and you can continue training - when the symptoms hit the rest of your body it is time to take a rest.

Other winter exercise posts:

Winter Exercise Clothing

Winter Exercise Tips for Asthmatics

Winter Running


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Surgery for Disk Problems Not Only Option

An article today on the CTV website reports on two major U.S. studies recently that suggest surgery for a herniated disk may be no more effective than waiting, physiotherapy and painkillers.

Surgery seems to alleviate pain more quickly, but after two years both studies showed no difference between those who had surgery and those who did not.

This was not a random trial - patients chose their treatment which may well affect the results. One could presume that a patient in more pain (more serious condition?) would be more likely to elect surgery.


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Malignant Melanoma Risk in Marathon Runners - Warning for Rowers?

A recent article in the Archives of Dermatology reports an observed increased risk of malignant melanoma in marathon runners. It was felt that long periods in the sun, possible immuno-suppression from intense exercise, and that fact that just half the runners observed regularily used sunscreen were causal factors.

This should serve as warning to rowers who spend at least as much time on the water, and in my experience, are not great at lathering on the sunscreen.

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Lots going on for Indoor Rowing Enthusiasts at Ergscores.com

Jeff Wagner over at Ergscores.com has been busy upgrading his site with lots of exciting new features. Drop by and have a look at:

* Better workout graphs
* Google Gadget and Google Personalized Homepage Support
* Goals
* 30 Boxes calendar support
* iCalendar Support
* A My Community section to mashup data with Yahoo Maps -- this is the start of rankings
* Team functionality will be available in January
* So much more coming....

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New Rowing Biomechanics Newsletter

A New Rowing Biomechanics Newsletter has been published. The major feature is a look at finish technique, specifically the pulling of hte handle through the finish.


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Biomechanics of Rowing Links

Of course a treasure trove of information is found from the Rowing Biomechanics Newsletters by Dr. Kleshnev - who did an interview on this site in the summer.


Here are a few other sites worthy of a look on the biomechanics of rowing:

Yorkshire Rowing Council Resource

Imperial College London - Spinal Biomechanics and Rowing

Quintic Software for Video Analysis

Not much here yet, but perhaps you feel like helping out the Rowing Wiki at Cambridge Rowing

An interesting Powerpoint presentation

Do you have any sites that you enjoy - please share them in the comments section.

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Does it matter how frequently you exercise and eat each day?

The Harvard HealthBeat Newsletter reported on several studies examining the frequency of eating and exercising this week.

Looking at a number of studies involving significant numbers of people confirming the old belief that it was healthier to be a "grazer" eating several smaller meals each day.

When the scientists tallied the results, they found that the people who ate more frequently took in more calories. Surprisingly, though, they also had lower cholesterol levels. The difference was relatively slight, about 5%, but it was consistent and significant, even after exercise, body weight, smoking, and other factors were taken into account. In all, the researchers found that people who eat six or more times a day have cholesterol levels that should reduce their cardiac risk by 10%-20% compared with people who eat once or twice a day. And male (but not female) 'grazers' were also leaner than 'gorgers,' even though they took in more calories.
A number of studies looked at exercise in a similar way - albeit with older populations - and found that it did not matter whether one exercises for thirty minutes once, two times for 15 minutes in a day or even three bouts of 10 minutes in a day.

What does this mean to you? Well, it is nice that recent studies confirm what we have felt for a long time abotu eating frequency. As to the exercise frequency, I'll assume most readers of this blog tend more to several LONG sessions in a day - I haven't seen too many people go out for three ten minute rows in a day! If there is one bit of information though - perhaps it is OK to limit the time on the water on multi-workout days, and it certainly helps technique many feel - but those points are far different ones than addressed by these studies.

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Do it Yourself Energy Drink

If you like to use an energy drink while trianing it can get a bit expensive. A quick money saver is to buy it in the powdered form and mix your own. Another option is to make it yourself. This article is worth a look if you're trying to save a few pennies - and what high school, college, or even National Team athlete isn't!

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Simulating Altitude During Training

A "pilot" study - one conducted to see if there is enough reason to conduct a larger more controlled study - was published ot of New Zealand that looked at an inhaler that reduces the percentage of inspired oxygen so that an athlete can simulate training at altitude. "The effect of intermittent hypoxic training via a hypoxic inhaler on physiological and performance measures in rowers: a pilot study."

It does not come as a great surprise that there was actually a decrease in mean power during a 500-m test and the mean power at the 4 mmol lactate level after training with the device. In fact, most high level athletes now prefer to live at (or simulate living at) altitude while training near sea-level which is essentailly the opposite of this study. It is felt that with reduced oxygen levels during training athletes are not able to train at a high enough intensity - somethign this new pilot study would seem to confirm.

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Concept II PM Underestimates Power Measurement

A new study published in the International Journal of Sports Medicine - (Power responses of a rowing ergometer: mechanical sensors vs. Concept2 measurement system. Int J Sports Med. 2006 Oct;27(10):830-3. Epub 2006 Apr 11.) suggests that the Concept II Performance Monitor underestimates the actual power produced as measured by strain guage sensors applied to the handle by some 25W. This would only have an impact on researchers - but if like the weightlifter who likes to tell the world how much he can "bench" you like too brag about your erg power - feel free to add 25W to your measure!

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Tip to Keep Your Water Bottle Mould Free

One of my favorite non-rowing sites is "lifehacker.com" Today they present a nice little tip for ensuring that your water bottle stays clean. After washing - put it in the freezer.

As cold water is absorbed faster than warm I'd suggest a small modification to this tip - add some water to the bottle first - then top it up when you take it out for the workout - instant ice pack inside that will thaw out during your workout on or off water. Depending on the length of your workout and the temperature where you'll be exercising you can modify how much water to freeze inside the bottle.

The same site includes an article with ten tips to help workout recovery.

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Interview with Peter Dreissigacker Podcast

Also found on powertwenty.com where the erg tour software is a podcast well worth listening to:

"The CrossFit-Live Podcast has a great interview with Peter Dreissigacker about the Concept II Ergometer. Peter provides a fairly technical discussion of how the machine works including the effects changes in damper settings have on the physics and workout. This is the best description I’ve found. The second part of the interview is with Angela Hart, a certified Concept II trainer."



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Link your Erg to Google Earth

Check out this article about an application written to link Google Earth to the PM3 and erg your way down the Head of hte Charles or any other place on earth!

The program is free to use for 45 days. It looks like a fantastic start that could lead to some exciting innovations. I can imagine a futre ergatta that is far more exciting than the lineups of little boat graphics on the big blue screen! Imagine - Ergatta tomorrow in New Jersey to Race the Nile in Egypt!

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More on Rowing Injuries - Blisters

Here's a roundup of a few resources that discuss rowing injuries, with a focus on blisters.

A small report on Rowing Injuries and Prevention that may interest some.

Some help with blisters.

Opinions from the Concept II Forums on gloves and hand problems.

Sports Injury Bulletin on Blisters and Treatment.


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