Post-Illness Rowing “Build Me Up” Plan

[CBDB]

Today, I just finished my first row post-Covid (the third time!). And I know to take it slow.

Luckily my favourite rowing coach (RowAlong’s John Steventon) captured his return from his last Covid illness in 6 different workouts that increase in length and effort.

So it’s the perfect come-back plan.

Today, just 5 minutes, plus 2 min warmup row and 2 min cool down tie, and another 2 minutes of stretching

Anyone in need of this 6-day plan, the link to the playlist is here:

youtube.com/playlist?list=P...

Here are the individual sessions:

DAY 1 (5 min):

youtu.be/quxLltqh0PY?si=vR_...(Not working as expected?)

DAY 2 (7 min):

youtu.be/WbM5SHhn_dU?si=s30...(Not working as expected?)

DAY 3 (10 min):

youtu.be/vBlrKZsFiPs?si=BBW...(Not working as expected?)

DAY 4 (12 min):

youtu.be/qmqAiLHBjqM?si=eYX...(Not working as expected?)

DAY 5 (15 min):

youtu.be/MCAhAsQ6B9Q?si=9LL...(Not working as expected?)

DAY 6 (20 min):

youtu.be/QNT4KD4KoE0?si=GVJ...(Not working as expected?)

[CBDB Administrator Graduate Gold]

Quick additional note for an August Rowing Challenge : Dog Days, with increasing accumulative rowing distance each week. log.concept2.com/challenges

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Week 1, Aug. 1–7: 10,000 meters

Week 2, Aug. 8–14: 20,000 meters

Week 3, Aug. 15–21: 30,000 meters

Week 4, Aug. 22–28: 40,000 meters

This would mean rowing in the average

Week 1: 2k per row if rowing 5 days (20 min)

Week 2: 3.3k per row if rowing 6 days (25 min)

Week 3: 4.2k per row if rowing 7 days (30 min)

Week 4: 5.7k per day if rowing 7 days (35 min)

Timing not ideal due to recent Covid, but I think I can go straight from the Build Me Up series to this challenge.

So, it’s all go!!!!

[CBDB Administrator Graduate Gold]

2nd Row done! It felt already a much stronger row. Tibetan Rites as a warm up and some stretching after a cool down row.

Happy.

Build me up series

[CBDB Administrator Graduate Gold]

3rd Row done! Felt a bit hard, but might be due to having run this morning! And rowing not on an empty stomach feels always a bit breathless. Getting there.

[CBDB Administrator Graduate Gold]

Finished 1st Aug’23. And experienced some beautiful scenes in Watopia!

Watopia with setting moon

[CBDB Administrator Graduate Gold]

I have been doing these again, 7 days to build me back up from illness. Works like a treat every time! Am at 10 minutes.