The Indoor Rower

In episode 14 of The Indoor Rower, Tony talks about weight training periodisation, specifically for the first few months of the new season.This is designed for rowers who will be competing in the winter months of 2024/25. Tony specifically looks at the preparation for building a platform of strength, the different types of weight training periodisation, what undulating periodisation is, hypertrophy, the rep range to increase strength and exercise prescription. Key Points 0:00 - Introduction 1:23 - Tony talks about the general preparation period for indoor rowing. 3:02 - Tony explains three different types of periodisation for weight training. 4:56 - Tony details what undulating periodisation is. 10:38 - Tony discusses hypertrophy and the rep ranges common to increase strength. 13:05 - Tony lists the exercises he recommends. 15:27 - Tony explains the block periodisation system. Links https://tonylarkman.com/ https://www.instagram.com/tonylarkman https://twitter.com/tonylarkman tony@tonylarkman.com

In episode 13 of The Indoor Rower, Tony talks to Elizabeth Gilmore who has taken the indoor rowing world by storm, with a meteoric rise to the top. She's not only claimed gold medals at the World Indoor Rowing Championships, but has shattered records in the 30 to 39 age group. Elizabeth talks about her background, how she got into indoor rowing, details some of her winning times and PB's, discusses rowing on the water, her training routines, her diet, her future plans within rowing and much more.Key Points0:00 - Introduction0:51 - Elizabeth talks about her background and growing up in sports.5:41 - Elizabeth shares what she did once she left college.9:08 - Elizabeth details how an injury started her indoor rowing.12:05 - Elizabeth explains how she got into competitive indoor rowing.16:29 - Elizabeth shares her competitive plans for 2024.17:57 - Elizabeth details her C.R.A.S.H.B. times.19:38 - Elizabeth discusses some more of her personal best rowing times.25:44 - Elizabeth talks about how she got into using sliders and why she uses them.30:02 - Elizabeth shares when she got into rowing on the water.30:58 - Elizabeth details how she found the transition from indoor rowing to rowing on the water.35:03 - Elizabeth discusses who she is trained by and specifies some of her training routines.46:01 - Elizabeth explains her diet.47:56 - Elizabeth talks about sleep.49:27 - Elizabeth shares her future plans.Linkshttps://www.instagram.com/eltgilmore/https://tonylarkman.com/https://www.instagram.com/tonylarkmanhttps://twitter.com/tonylarkmantony@tonylarkman.com

In episode 12 of The Indoor Rower, Tony dives deep into the world of indoor rowing, addressing a plethora of questions from curious listeners. Whether you're a seasoned rower or just starting out, this episode is packed with valuable insights.Included are training tips, food for rowing, weight training, periodisation for success, the height factor, common mistakes and how to avoid them, and zone training.Enjoy as Tony unravels the secrets of indoor rowing, helping you become a more informed and effective rower, whether you row for fitness, competition, or just the pure joy of it. Get ready to take your indoor rowing game to the next level!  Key Points 0:00 - Introduction 0:50 - Can you go to max heart rate when rowing a threshold workout? 4:55 - Can you boost your fitness by hard training before commencing base training? 6:38 - Can you row zone 2 training by feel? 8:40 - How to fine tune specific training  and how people respond to certain stimulus? 12:45 - Do I cycle my training programmes? 14:26 - Why does height matter so much? 17:26 - What is the best footwear for indoor rowing? 20:25 - How to incorporate more in-person rowing events in the racing calendar?  21:40 - How to eat for rowing? 25:45 - Do I train to heart rate or power watts?27:43 - How important is weight training for rowing?  Links https://tonylarkman.com/ https://www.instagram.com/tonylarkman https://twitter.com/tonylarkman tony@tonylarkman.com

In episode 11 of The Indoor Rower, Tony talks to Luke Wollenschlaeger, the current indoor rowing 50-59 2000m world record holder with a time of 6:01.00, shaving 0.7 seconds off the previous world record. Tony talks to Luke about his time in swimming, water polo, rugby and the move into crossfit, which ultimately led him to the world of indoor rowing. Luke discusses his training routines, strength and conditioning training, his work with John McGrath and Bill Chambers, nutrition as well as discussing his current world records and his future plans to attempt to break numerous other world records.  Key Points 0:00 - Introductions 1:23 - Luke recounts his early life and getting into swimming. 4:01 - Luke discusses his time playing water polo. 5:04 - Luke talks about his move to rugby. 6:38 - Luke recounts his move into crossfit. 10:10 - Luke details the crossfit exercises he struggles with. 13:18 - Luke discusses his strength and conditioning training. 16:26 - Luke recounts his move into indoor rowing and setting world records. 23:07 - Luke discusses working with John McGrath and Bill Chambers. 28:33 - Luke details his nutrition at different stages of his training. 31:49 - Lukes discusses his world records and how he got there. 43:17 - Lukes shares his goals for future world records and how he plans to approach his training for them. Links Instagram: luke.wollenschlaeger Facebook: Luke Wollenschlaeger Youtube: @LukeWollenschlaeger https://tonylarkman.com/ https://www.instagram.com/tonylarkman https://twitter.com/tonylarkman tony@tonylarkman.com

In episode 10 of the Indoor Rower, Tony talks to Albert Maher, one of Irelands top scullers from the nineties and noughties. He now competes in the masters 50+ age category, has recently broke the Irish 5K record in a time of 16 minutes and 41 seconds. He also recently organised and was part of the small team heavyweight 24 hours world record indoor row, which smashed the previous 50+ record by over 25000 meters. Tony talks to Albert about how he got into rowing, his international rowing career, club rowing, notable wins and competitors, indoor rowing, training, his 10 man 24 hour indoor rowing world record, training with Eddie Fletcher, Nutrition, the Gavin Glynn Foundation, plans for future world record attempts and workout routines.Key Points0:00 - Introduction1:10 - Albert talks about how he got into rowing.4:51 - Albert discusses how he got into international rowing.14:01 - Albert shares his move back into club rowing and his Henley wins.16:24 - Albert details some of his notable wins and competitors.21:26 - Albert talks about his physical profile and his indoor 2K erg.23:54 - Tony gives his opinion on different training routines for different types of athletes.28:05 - Albert shares what sports he's done outside of rowing.32:24 - Albert discusses his journey back into rowing.33:46 - Albert talks about his 10-man 24 hour ergo world record.37:13 - Albert details his training program with Eddie Fletcher.40:33 - Albert shares his nutrition plan for the world record.42:22 - Albert talks about the Gavin Glynn Foundation, which the world record helped fundraise for. 44:48 - Albert discusses the potential of any future world record attempts.48:10 - Tony and Albert compare their current workout routines.52:58 - Albert give his tips on getting faster.Linkshttps://tggf.ie/ https://fletchersportscience.comhttps://tggf.ie/https://tonylarkman.comhttps://www.instagram.com/tonylarkman https://twitter.com/tonylarkmantony@tonylarkman.com     

In episode 9 of The Indoor Rower, Tony talks about the importance of strength training, not only for rowers but for most people who tend to have sedentary lifestyles . Tony talks about why we should strength train, going into detail of his current strength exercise program. This specifically includes details on his deadlift, squat, bench press, row and should press routines.Key Points0:00 - Introduction0:49 - Why strength train3:46 - Where does weight training come into it5:10 - The deadlift for strength7:40 - Tony's current strength exercise program8:55 - The deadlift routine12:27 - The squats routine17:28 - The bench press routine21:17 - The rows routine22:24 - The shoulder press routine25:33 - A roundup of the program and the benefits 26:51 - The importance of rowers to lift weights 30:04 - Recovery and the importance of good proteinLinkshttps://tonylarkman.com/ https://www.instagram.com/tonylarkman https://twitter.com/tonylarkman tony@tonylarkman.com

In episode 8 of the Indoor Rower, Tony discusses strategies for 2000 metre (2K) races. This episode is specifically related to the upcoming World Indoor Rowing Championships in Canada, followed by the C.R.A.S.H - B's in early March.Tony discusses numerous strategies available, why certain strategies aren't the best for 2K races, his strategy for a 2K race and developing a race strategy with yourtraining, allowing you to be better prepared and confident going into a 2K race.Key Points0:00 Introduction0:35 - Tony explains how putting together a strategy for a 2K race is important to have the greatest success and not to 'Fly and Die'.3:01 - Tony talks about the ‘Defending the Lead' strategy.4:25 - Tony details the ‘Even Splits' strategy.6:01 - Tony explains the ‘Negative Splitting' strategy.7:27 - Tony discusses his normal strategy for a 2K race.9:02 - Tony details why understanding your stroke rate helps you to be competitive.11:30 - Tony talks about developing race strategy with your training.17:17 - Tony explains the how dropping your split the final 500 meters can make a huge difference in a 2K race.Linkshttps://tonylarkman.com/https://www.instagram.com/tonylarkmanhttps://twitter.com/tonylarkmantony@tonylarkman.com

In episode 7 of The Indoor Rower, Tony talks to consultant sport and exercise physiologist Eddie Fletcher. Eddie is coach to several World, British and European Indoor rowing champions and record holders (think Graham Benton and James Cracknell). He was the physiologist and indoor rowing advisor to the successful Oxford Women's Boat Race Squad 2013- 2016.Outside of rowing, he is a Wattbike Sport Scientist and works across several sports, triathlon, track and road cycling, rugby union and rugby league, football and other sports as well as with University and Sports Science laboratories and sporting associations around the world. In this episode Eddie and Tony talk about Eddies history and how he got to where he is now. Some of his strategies and techniques he employs when training clients. The importance of recovery as well as warm-ups and cool-downs. Eddie also talks about the metrics he uses, the interesting part of blood pressure and how vacations in training can depend on psychology as well as the time of the season.Key Points 0:00 - Introduction. 1:30 - Eddie talks about his history and how he got to where he is today. 6:06 - Eddie gives details about his business Fletcher Sport Science. 8:22 - Eddie lists some of the sports he's been involved with, detailing some of the strategies he employs. 14:59 - Eddie elaborates on some of his success stories.20:56 - Eddie discusses the importances of recovery. 22:26 - Eddie talks about techniques and strategies when coaching a client. 31:42 - Eddie details the importance of warm-ups and cool-downs. 40:01 - Eddie lists some of the metrics he uses when coaching. 41:19 - Eddie expands upon the interesting part of blood pressure within training. 47:08 - Eddie discusses the 80/20 theory. 48:56 - Eddie talks about the variations of training depending on psychology and the time of the season. 55:32 - Eddie gives his views on when strength training should be utilised. 57:48 - Eddie gives details on his approach to his athletes training programs.

In episode 6 of The Indoor Rower, Tony talks to fellow indoor competitor and fierce rival from 20 years ago, Nik Fleming - aka Big Bird. Nik is a former 4 x British Rowing Indoor Champion and a 3 x World Rowing Indoor Champion. He is still the World Record Holder for small team relay over 100km which was set in 2004, with MAD Indoor Rowing Club. He has also broken the 4-man relay marathon record racing with only 3 in his team! Nik was part of the 3-way tie at the 2002 Crash-B's (World Indoors) in Boston in the master's category (30-39) with fellow Brits Chris Rushton and Tony Larkman all winning coveted Hammers. All 3 Brits finished in 5:57.6, just 0.2 seconds in front of US 2 x Olympic silver medal rower, Tom Bohrer. With a personal best of 5:53.4 achieved in another world title for the Big Bird at the 2008 Crash-B's at 39 years of age, Nik has established himself as one of the best indoor rowing competitors of all time and was the second man to break 6 minutes for 2k in 2001 as a non-water rower. He has broken 6 minutes for 2000 metres an astonishing 23 times! In this episode, Nik reveals how he started rowing, the training, the racing, the injuries, retirement and a possible comeback. 

In episode five of the Indoor Rower, Tony talks about identifying your weaknesses and utilising rowing protocols from Canadian Rowing coach Ed McNeely and the Danish Rowing coach Dr Kurt Jensen. These two coaches have used these protocols for their teams consistent success. Tony breaks down these protocols and explains how they can identify areas of your rowing to work on to achieve better final outcomes.  Key Points 0:00 - Introduction 0:50 - Identifying your weaknesses. 1:34 - Introduction of the two rowing protocols discussed in this episode. 1:54 - Ed McNeely and the benefits of understanding peak power. 2:58 - Measuring peak power. 3:57 - Kurt Jensen's testing model. 5:27 - The 60 second test. 6:14 - The 6K average power test. 6:42 - Hour of power test. 9:02 - How to carry out the tests discussed in this episode.  Links https://tonylarkman.com/ https://www.instagram.com/tonylarkman/ https://twitter.com/tonylarkman tony@tonylarkman.com

In episode four of the Indoor Rower, Tony talks about the final phase of a periodisationcycle, the competition phase. Tony breaks this down into two main sections, detailing exercise routines leading up to the race itself. He also talks about the taper and its importance to allow you to perform you best of race day.Key Points0:00 - Introduction0:23 - Recap of the phases of a periodisation cycle covered in previous episodes.2:35 - An outline of the main areas of the competition phase.5:14 - A detailed look at section one of the competition phase.6:29 - A detailed look at section two of the competition phase.8:27 - The taper.12:49 - A recap of the competition phase.Linkshttps://tonylarkman.com/https://www.instagram.com/tonylarkman/https://twitter.com/tonylarkmantony@tonylarkman.com

In episode three of The Indoor Rower, Tony talks about the fourth phase of a periodisation training annual plan, or what is sometimes referred to as the pre-competition phase. Tony discusses Transportation (TR) workouts, the importance of UT training, weight routines and the importance of iron rich foods to help reduce lactic acid build up.Key Points0:00 - Introduction0:38 - Tony recaps on the first, second and third phases of a periodisation training annual plan.2:01 - Tony details the fourth phase of a periodisation training annual plan, the pre- competition phase.3:02 - Tony talks about the transportation (TR) workout within the fourth phase. 4:40 - Tony goes through the importance of UT training.5:21 - Tony lists iron rich foods and their importance.6:54 - Tony defines the difference between lactic acid and lactate.9:03 - Tony gives tips for preventing lactic acid.10:31 - Tony details the weights portion of the fourth phase.12:32 - Tony talks about the finally four weeks of the fourth phase. 14:11 - Tony goes through the final two weeks of the fourth phase. 15:02 - Tony recaps on the whole of the pre-competition phase.Linkshttps://tonylarkman.com/ https://www.instagram.com/tonylarkman/https://twitter.com/tonylarkman tony@tonylarkman.com

In the second episode of the Indoor Rower, Tony gives a recap on the subject of the firstepisode, the general preparation phase of training and expands on this area. Tony thendiscusses the specific preparation phase, the second phase that follows the generalpreparation phase, going into detail about the macro, meso and micro training cycles.Key Points0:00 - Introduction0:32 - Tony recaps and expands on episode ones subject, phase one, known as thegeneral preparation phase.6:48 - Tony discusses phase two, the specific preparation phase, going into detail ofspecific areas you should be concentrating on.10:56 - Tony looks at the differences in the fitness training between phase one and two.16:06 - Tony talks about the micro, meso and macro training cycles.22:55 - Tony gives his final thoughts.Linkshttps://tonylarkman.com/https://www.instagram.com/tonylarkman/https://twitter.com/tonylarkmantony@tonylarkman.com

In this first episode of the Indoor Rower, Tony briefly talks about his background anddetails periodisation and the general preparation period. Tony goes into detail about boththe strength and endurance training portions of the general preparation phase of training.He goes into detail about key areas he focuses on during strength training, how to findout your maximum heart rate and why we keep our heart rate between specific regionsduring endurance training.Key Points0:00 - Introduction0:48 - Tony introduces himself and his background.2:00 - Tony talks about what periodisation is.3:09 - Tony gives an overview of the general preparation cycle is and how long it lasts.4:17 - Tony details the strength training portion of the general preparation phase oftraining.5:54 - Tony identifies key exercises he focusses on when strength training.8:57 - Tony details the endurance training portion of the general preparation phase oftraining.11:45 - Tony talks about how to find out your maximum heart rate.13:27 - Tony discusses why we keep our heart rate between specific regions.Linkshttps://tonylarkman.com/https://www.instagram.com/tonylarkman/https://tonylarkman.com/80-20-polarised-training/