How To Improve Your 2K Row Time: The Complete Training Guide

If you’ve ever completed a 2K rowing test, you’ll know one thing:

It’s brutal.

The 2,000-metre row is the benchmark distance used by rowing clubs, universities, national teams and indoor rowing competitions worldwide. It’s short enough to require high power output, yet long enough to demand exceptional aerobic fitness, pacing strategy and mental resilience.

Whether you’re aiming to break 8 minutes, 7 minutes, 6 minutes or simply set a personal best, improving your 2K row time requires more than simply rowing harder. The fastest athletes follow a structured rowing training programme that develops aerobic fitness, threshold power, VO₂ max and race-specific performance.

As a former World Indoor Rowing Champion, Personal Trainer, Coach and Oarsman of over 40 years, I’ve worked with athletes ranging from complete beginners to experienced competitors. One lesson consistently stands out:

The athletes who improve the fastest are rarely the ones who train the hardest. They’re the ones who train the smartest.

Why The 2K Row Is So Challenging

The 2K event sits in a unique physiological zone.

Unlike a marathon, which relies heavily on aerobic fitness, or a 100-metre sprint which relies almost entirely on power, the 2K requires both systems to work together.

Success depends on:

• Aerobic fitness
• Lactate threshold
• VO2 max
• Muscular endurance
• Strength and power
• Race pacing
• Technical efficiency
• Mental toughness

The challenge is that every athlete has a different profile.

One rower may have excellent endurance but lack power.

Another may have impressive strength but struggle to maintain pace in the second half of the race.

This is why generic training plans often stop producing results after the beginner stage.

The Biggest Mistake Most Rowers Make

Many athletes spend too much time training in the middle.

Not easy enough to recover.

Not hard enough to improve.

Every training session starts to feel like a race.

While this approach feels productive, it often leads to stagnation.

Effective 2K preparation requires purpose behind every session.

Every workout should have a specific objective within the overall training programme.

The Foundation: Zone 2 Training (UT2)

The majority of successful rowing programmes are built on a strong aerobic foundation.

Zone 2 training, often referred to as UT2 within rowing, develops the aerobic engine that supports all higher-intensity work.

Benefits include:

• Improved aerobic efficiency
• Enhanced recovery
• Increased training capacity
• Better fat utilisation
• Improved cardiovascular fitness

Many athletes underestimate the importance of this type of training because it doesn’t feel particularly hard.

However, aerobic development forms the foundation upon which faster rowing performances are built.

Without it, higher-intensity sessions become increasingly difficult to recover from.

Threshold Training: The Missing Link

Once a solid aerobic base has been established, threshold training becomes increasingly important.

Threshold work typically sits around Zone 4 intensity.

These sessions help improve your ability to sustain a high pace while managing lactate accumulation.

For many athletes, improvements in threshold fitness can produce significant gains in 2K performance.

The exact volume, frequency and progression of threshold work will depend on the athlete’s physiology, training history and competition goals.

This is where individualisation becomes essential.

VO2 Max Training: Raising Your Ceiling

If threshold training teaches the body to sustain a high pace, VO2 max training helps raise the ceiling altogether.

Zone 5 training targets maximal oxygen uptake and develops the ability to perform at very high intensities.

These sessions are often physically demanding and require careful integration within the broader training plan.

Too little and progress may stall.

Too much and recovery becomes compromised.

The art lies in balancing these sessions with lower-intensity work.

Race Pace Training: Preparing For The Real Event

As competition approaches, race-specific sessions become increasingly important.

The goal is to teach the body and mind exactly what race pace feels like.

Many athletes make the mistake of introducing race pace work too early or performing too much of it.

Race pace training is highly effective when appropriately timed within a periodised programme.

The closer you get to competition, the more specific your training should become.

The further away from competition, the more emphasis should be placed on developing the underlying physical qualities that support performance.

Why Strength Training Matters

Many rowers think rowing alone is enough.

In reality, strength training often plays a critical role in performance development.

A stronger athlete can typically produce more force per stroke.

The challenge is identifying what type of strength training is appropriate.

This is where age, training history and physiology become important.

For example, as I’ve progressed through my own athletic career, maintaining muscle mass has become increasingly important.

As we age, resistance training and hypertrophy work can help offset age-related muscle loss while supporting rowing performance.

A younger athlete may not require the same emphasis.

Their priorities may instead focus on maximising power development or increasing training volume.

The same programme is unlikely to produce optimal results for both athletes.

Why One Size Doesn’t Fit All

One of the biggest misconceptions in rowing is that everyone should follow the same programme.

This simply isn’t true.

Every athlete responds differently to training.

Some athletes maintain fitness easily but lose strength quickly.

Others maintain strength naturally but require greater focus on aerobic conditioning.

Some recover rapidly from high-intensity sessions.

Others need more recovery between demanding workouts.

Even athletes with identical 2K times can require completely different training approaches.

When I design programmes, I consider:

• Age
• Training history
• Recovery capacity
• Strength profile
• Aerobic development
• Competition schedule
• Lifestyle commitments
• Performance goals

This individualisation becomes increasingly important as athletes move beyond the beginner stage.

The Importance Of Periodisation

One of the most overlooked elements of rowing performance is periodisation.

Periodisation simply means organising training into phases, each with a specific purpose.

Different phases focus on developing different physical qualities.

Rather than trying to improve everything simultaneously, training emphasis changes throughout the year.

This allows athletes to:

• Build fitness systematically
• Avoid burnout
• Peak for important competitions
• Improve recovery
• Continue progressing long term

Without structure, many athletes end up training hard year-round and never reach their true potential.

How Beginners Should Approach Training

For beginner rowers, a structured foundation programme is often enough to produce significant improvements.

The focus should be on:

• Learning proper technique
• Building aerobic fitness
• Establishing consistency
• Developing strength
• Improving movement efficiency

At this stage, generic frameworks can work reasonably well.

The biggest gains often come from simply training consistently and avoiding common mistakes.

When Bespoke Coaching Becomes Essential

As performance improves, progress becomes less straightforward.

Athletes often reach a plateau where doing more work no longer produces better results.

This is typically the point where personalised coaching provides the greatest value.

A tailored programme can identify:

• Limiting factors
• Recovery requirements
• Appropriate training distribution
• Competition preparation strategies
• Individual strengths and weaknesses

Rather than guessing what might work, training becomes targeted and purposeful.

Final Thoughts

Improving your 2K row time isn’t about finding a magic workout.

It’s about developing the right physiological qualities at the right time, in the right amounts while allowing adequate recovery.

Aerobic development, threshold work, VO2 max training, strength training and race-specific preparation all have their place.

The challenge is knowing how to combine them effectively for your individual needs.

The reality is that no two athletes are the same.

What works brilliantly for one rower may be completely inappropriate for another.

That’s why the most successful programmes are not copied from the internet—they’re built around the athlete.

If you’re serious about improving your 2K performance, whether you’re chasing your first benchmark or preparing for competition, a personalised training programme can help you progress faster, recover better and achieve your full potential.

Frequently Asked Questions About Improving Your 2K Row Time

How can I improve my 2K row time?

Improving your 2K row time requires a combination of aerobic fitness, threshold training, VO₂ max development, strength training, race pace preparation and adequate recovery. The most effective programmes are structured and individualised to the athlete.

How long does it take to improve a 2K row time?

Most athletes see measurable improvements within 6–12 weeks of structured training. Progress depends on your starting fitness, experience level, recovery capacity and consistency.

What is a good 2K rowing time?

A good 2K rowing time varies according to age, sex, body weight and experience. The most important benchmark is continuous improvement against your own previous performances.

How often should I train for a 2K row?

Most rowers benefit from 3–6 training sessions per week. The ideal frequency depends on your goals, available training time and ability to recover between sessions.

Does strength training improve rowing performance?

Yes. Strength training can increase force production, improve power output and support better rowing performance. For masters athletes, it can also help preserve muscle mass and maintain overall athleticism.

What is the best heart rate zone for rowing fitness?

There is no single best zone. Successful rowing programmes use a combination of Zone 2 aerobic training, threshold work, VO₂ max intervals and race-specific sessions to develop all aspects of performance.

Should I do race pace sessions all year round?

Not usually. Race pace training becomes more important as competition approaches. Earlier phases of training often focus more on aerobic development, strength and threshold work before introducing more race-specific sessions.

Why do some rowers improve faster than others?

Every athlete responds differently to training. Genetics, age, recovery capacity, training history, lifestyle and physiology all influence how quickly someone improves and what type of training works best for them.

Is one rowing training plan suitable for everyone?

No. While generic plans can work for beginners, more experienced athletes usually benefit from a personalised approach. Individual factors such as age, physiology, recovery needs and performance goals should influence programme design.

Can athletes over 50 still improve their 2K row time?

Absolutely. Many masters athletes continue to achieve personal bests well into their 50s, 60s and beyond. Success often comes from balancing fitness development, strength training and recovery more carefully than younger athletes.

Ready To Improve Your 2K Row Time?

If you’d like a personalised indoor rowing programme designed around your physiology, experience level, goals and lifestyle, get in touch today.

Together we’ll build a plan that helps you row faster, train smarter and unlock your next personal best.

The post How To Improve Your 2K Row Time appeared first on Tony Larkman.

Trying to lose fat but unsure whether to row or run?

Both rowing and running can support fat loss, but they’re not equally effective for everyone.

The best option depends on:

• Your goals
• Injury history
• Time availability
• Training experience

Let’s break it down.

Calorie Burn: Which Burns More?

At a similar effort level, both rowing and running can burn a comparable number of calories.

However:

• Running typically burns more per minute
• Rowing often burns more per session, as it’s easier to sustain for longer

Why?

Rowing is:

• Lower impact
• Less fatiguing on joints
• Easier to maintain for longer durations

Research comparing ergometer and treadmill exercise shows similar energy expenditure when intensity is matched, but rowing distributes the workload across more muscle mass.

Muscle Involvement & Body Composition

Rowing

• Full-body movement (~80–85% muscle mass)
• Includes a resistance component
• Helps maintain lean mass

Running

• Primarily lower body
• Limited upper body involvement
• Less resistance-based

Why this matters:

Fat loss isn’t just about weight — it’s about body composition.

Rowing has an advantage because:

• Greater muscle activation increases training stimulus
• Lean mass is better preserved during fat loss

Injury Risk & Sustainability

Running:

• Higher impact forces (2–3× bodyweight per step)
• Increased risk of:
  • Shin splints
  • Knee pain
  • Overuse injuries

Rowing:

• Low impact
• Smooth, controlled movement
• Lower joint stress

Long-term fat loss depends on consistency — and consistency is easier when you’re not dealing with injuries.

Time Efficiency

Running:

• Simple and accessible
• Easy to perform anywhere

Rowing:

• Higher full-body demand
• More efficient stimulus per session

If you’re short on time, rowing often delivers more return per minute.

Which Is Better for Fat Loss?

Here’s the honest answer:

Neither is inherently superior, but rowing is often more effective for most people.

Rowing is better if you:

• Want full-body training
• Have joint issues
• Prefer structured workouts
• Want to combine strength and cardio

Running is better if you:

• Enjoy it (this matters more than people think)
• Need something accessible anywhere
• Tolerate higher impact well

The Best Approach (What Actually Works)

You don’t need to choose one exclusively.

A smart fat loss plan might include:

• Rowing for structured, low-impact conditioning
• Strength training to preserve muscle
• Optional running if tolerated and enjoyable

The goal is a balanced, sustainable system.

Don’t Forget Nutrition

A consistent energy deficit is required.

Key principles:

• Prioritise protein intake
• Maintain strength training
• Avoid extreme calorie restriction

Guidelines from the International Society of Sports Nutrition highlight the importance of protein intake and resistance training for maintaining lean mass during fat loss. This is particularly important during fat loss, where maintaining lean mass directly impacts long-term results.

So… Row or Run?

If your goal is:

• Sustainable fat loss
• Lower injury risk
• Better body composition

Rowing is often the smarter choice.

But the best training plan is one you can:

• Stick to
• Progress
• Recover from

Want Help Structuring Your Training?

If you’re:

• Unsure how to combine rowing, strength training and nutrition
• Plateauing despite consistent effort
• Or dealing with injuries from running

Apply for personalised coaching and a structured training plan here

You may also find helpful:

• The Indoor Rower Training → your rowing article
• The Indoor Rower Podcast → your podcast page

Key Takeaways

• Both rowing and running can support fat loss
• Rowing offers a full-body, lower-impact alternative
• Injury risk and consistency are key factors
• Nutrition and strength training underpin results

The post Rowing vs Running for Fat Loss: Which Is More Effective? appeared first on Tony Larkman.

But if you’re training regularly, especially at high intensity or for longer durations, hydration is only part of the picture. What really determines performance, recovery and how you feel during training is your electrolyte balance.

Electrolytes are essential minerals that carry an electric charge and play a critical role in fluid balance, muscle contraction and nerve function. When you sweat, you don’t just lose water, you lose these minerals too.

Failing to replace them properly can lead to fatigue, cramping, reduced performance and slower recovery.

What Are Electrolytes?

Electrolytes are minerals found in your body fluids that help regulate key physiological processes. The main electrolytes involved in exercise and recovery include:

• Sodium
• Potassium
• Magnesium
• Calcium

Each one plays a specific role in keeping your body functioning optimally during and after training.

Why Electrolytes Are Important After Training

According to the American College of Sports Medicine, the goal after exercise is to replace both fluid and electrolyte losses to restore proper hydration and support performance

During exercise, especially in warm environments or high-intensity sessions, sweat loss can be significant. Sweat contains both water and electrolytes, primarily sodium, but also smaller amounts of potassium, calcium and magnesium.

Research shows that losing as little as 2% of body weight through dehydration can negatively impact performance, cognitive function, and endurance (Sawka et al., 2007).

However, simply replacing fluids without electrolytes can dilute blood sodium levels, potentially leading to hyponatremia, a condition that impairs muscle and nerve function.

This is why effective recovery is not just about rehydrating. It’s about restoring electrolyte balance.

For example, in longer endurance events like a half marathon, electrolyte losses can be substantial. In my experience running the Bath Half Marathon, proper hydration with electrolytes was key to maintaining performance and recovering effectively afterwards.

The Role of Each Key Electrolyte

Sodium: The Primary Electrolyte Lost in Sweat

Sodium is the most important electrolyte when it comes to hydration.

It helps regulate fluid balance by controlling how much water is retained in and around your cells. It also plays a key role in nerve transmission and muscle contraction.

When sodium levels drop:

• Fatigue and reduced performance
• Increased risk of cramps
• Dizziness or lightheadedness

Replacing sodium after training helps your body retain the fluids you consume, making rehydration more effective.

Potassium: Supporting Muscle and Heart Function

Potassium works closely with sodium to maintain fluid balance and is essential for proper muscle contraction.

It also contributes to:

• Heart rhythm regulation
• Prevention of muscle weakness
• Cellular recovery processes

Magnesium: Recovery, Relaxation, and Muscle Function

Magnesium is involved in over 300 enzymatic reactions, particularly those related to energy production and muscle function.

Key roles include:

• Muscle relaxation post-exercise
• Reducing cramp risk
• Supporting sleep and recovery

Calcium: More Than Just Bone Health

Calcium plays a critical role in:

• Muscle contraction
• Nerve signalling
• Coordination and strength output

It’s essential not just for long-term health, but also for immediate performance.

How Much Electrolytes Do You Need After Exercise?

Electrolyte needs vary depending on training intensity, duration and individual sweat rate.

General evidence-based guidelines suggest:

• Sodium: ~300–600 mg per hour of exercise (higher for heavy sweaters)
• Fluid replacement: ~1.25–1.5 litres per kg of body weight lost during exercise (Shirreffs & Maughan, 2000)

For shorter sessions (<60 minutes), normal meals and hydration are usually sufficient.

For longer or more intense sessions:

• Add electrolytes during or after training
• Prioritise sodium replacement
• Combine fluids with whole foods

Electrolyte Comparison: Functions, Sources, and Benefits

Best Electrolyte Drinks for Training (UK Guide)

When choosing an electrolyte drink, the key factor is sodium content as this is the primary mineral lost through sweat.

What to Look For

• 300–1000 mg sodium per serving
• Low sugar (unless needed for endurance)
• Inclusion of potassium and magnesium
• Minimal additives

Many standard sports drinks are high in sugar but relatively low in sodium, making them less effective for proper rehydration.

LMNT: A High-Sodium Option

One product I’ve personally started using is LMNT.

• ~1000 mg sodium per serving
• Includes potassium and magnesium
• No sugar

This makes it particularly effective for longer sessions, high sweat rates and reducing cramping risk.

Do You Actually Need Electrolyte Drinks?

Not always.

• Short sessions → water is usually enough
• Longer or intense sessions → electrolytes become more important

Whole foods can meet most needs, but drinks offer convenience and faster replenishment.

The American College of Sports Medicine notes that electrolyte-containing drinks can be beneficial during longer or more intense exercise, particularly when sweat losses are high.

Common Hydration Mistakes (and How to Fix Them)

Only Drinking Water

Dilutes sodium and slows recovery
→ Add electrolytes post-training

Ignoring Sodium

Most important electrolyte lost in sweat
→ Prioritise sodium intake

Overusing Sugary Sports Drinks

Adds calories without optimal electrolyte balance
→ Choose higher sodium, lower sugar options

Not Matching Intake to Training

Hydration needs change with intensity
→ Adjust accordingly

Waiting Until You’re Dehydrated

Thirst is a late signal
→ Stay proactive

Signs You May Be Low in Electrolytes

• Muscle cramps
• Fatigue
• Headaches or dizziness
• Reduced performance
• Poor recovery

FAQ: Electrolytes and Training

Do I need electrolytes after every workout?

No. For shorter sessions, water and a balanced diet are enough. Electrolytes become important during longer or high-intensity training.

What are the most important electrolytes after exercise?

Sodium is the primary one to replace. Potassium, magnesium and calcium also support recovery and muscle function.

Can I get enough electrolytes from food?

Yes, most people can. However, frequent or intense training may increase your needs.

How do I know if I need more electrolytes?

Look for cramping, fatigue, dizziness or poor recovery.

Are sports drinks necessary?

Only for longer or intense sessions. For most people, whole foods and basic electrolyte solutions are sufficient.

Practical Takeaway

Hydration isn’t just about water—it’s about balance.

If you’re training hard but feeling flat, cramping or struggling to recover, your electrolyte intake could be the missing link.

Dial this in, and you’ll not only feel better—you’ll perform better too.

If you want help optimising your training and recovery, view my coaching services

References

• Sawka, M. N., et al. (2007). ACSM Position Stand: Exercise and Fluid Replacement.
• Shirreffs, S. M., & Maughan, R. J. (2000). Rehydration after exercise.
• Casa, D. J., et al. (2010). Fluid replacement for athletes.
• Institute of Medicine (2005). Dietary Reference Intakes.
• Volpe, S. L. (2015). Magnesium in health and performance.

The post Electrolytes After Workout: Why They Matter for Recovery and Performance appeared first on Tony Larkman.

Overeating

For the majority of us in modern-day Britain we take for granted the choice to have three meals a day, often meeting friends for breakfast, lunch, dinner (not forgetting brunch), and the process of eating regularly is embedded in our psyche and social lives.

However, reflect on how we have evolved over the millenia and remember that early humans only ate food that was naturally available to hunt or harvest. Our age-old eating pattern would have included periods when food was scarce so that fasting was inevitable and our bodies had to adapt to being hungry to ensure we survived.

Unfortunately modern life brings excesses in food intake and this can overload the body and bring about health issues such as obesity, diabetes and high blood pressure. Perhaps this is why many people have reverted to periods of not eating with Intermittent Fasting (aka IF) as a preferred eating pattern and there is plenty of research to support the benefits and highlight the hazards of this.

As a fitness coach advising athletes training for both health and performance goals it’s important to consider whether any sort of fasting is conducive to these goals, especially for athletes who push their bodies to the max and need a diet that provides energy and the nutrients to assist muscle repair. Let me just be very clear that I am not suggesting a severely restricted food intake and remember that, whatever your eating plan, your body needs regular hydration with around 8 glasses of water a day.

The IF plans I mention are tried and tested but if you are in any doubt about whether these are suitable for you, or if you have health concerns, then please seek medical advice before trying any of them. If fasting appeals to you, the plan you choose will depend on the activity you are involved with, your energy requirements and your lifestyle. 

Most popular IF plans include:

5:2 

Where you consume a ‘normal’ number of calories for five days and then, for two non-consecutive days, eat just 25% of your usual calorie total, around 500 calories for women and 600 for men. This is promoted in Dr. Michael Mosley’s book The Fast Diet and the restricted calorie days are likely to result in weight loss (1).

Choosing to spread out the fasting days, eg. Monday and Thursday, helps to prevent some of the side-effects, which include feeling faint, tired and anxious. Perhaps physical training on these days is best avoided? Those on this plan are encouraged to load up on nutrients, such as foods high in protein and fibre, like fish, meat and veg, on their ‘fast’ days to prevent hunger pangs (2). On a cautionary note, the plan encourages restriction on the ‘fasting’ days, which can trigger cravings and an unhealthy relationship with food. I also think it has a ‘one-size fits all’ structure that may be hard to sustain in the long term.

24 hour fast

I’d say this is a tougher plan to follow for an active person. You would need to choose a regular less active day of the week or month to sustain fasting for a full 24 hour period – remembering of course to keep up fluid intake during that time. You might finish eating dinner at 8pm one evening and then not eat again until 8pm the next day (3).

16:8

This involves eating normally within an 8 hour window and then fasting for 16 hours and I think would be the most compatible with an exercise regime. It has been suggested by David Zinczenko in his book The 8-Hour Diet (4). The advantage of this plan is that you can fit your 8 hour eating period around when you need to be most alert and energetic for physical training or for your working day. It will minimally disrupt your normal diet and is less restrictive and more flexible than other plans so would work with most lifestyles (5).

You can change the length of hours to suit your lifestyle. I personally opt for a 14:10 daily fast (14 hours fasting, 10 hours feeding window) as I exercise daily and need to eat soon after my training session. The other ranges are 12:12. 14:10 and the most popular, 16:8. Some people opt for a 18:6 but this is difficult if you’re active.

Sounds straightforward, but does it matter how you schedule your meals within the 8 hour window?

The answer is most definitely YES!

The popular route for 16:8 is to skip breakfast and eat only from midday-8pm, the fasting period made easier by the fact that you will probably be asleep for around 8 of the ‘hungry’ hours and a busy morning soon gets you to a well-deserved lunch. However, according to a 2019 study by the University of Murcia in Spain (6), skipping breakfast is linked to obesity and their research found that our bodies are primed to metabolise food most effectively in the morning. They advised the healthiest times to eat are breakfast at 7am, lunch at 12.30pm and dinner at 6.00pm – creating an eating window of 11 hours and a fasting period of 13 hours. To fit this theory into the 16:8 plan the eating times could be adjusted to breakfast at 9am, lunch at 1pm and dinner at 5pm.

Now we have to think about when best to eat the bulk of your daily calories: evidence shows that if you have a large midday lunch and a light dinner you are more likely to lose weight and have improved blood sugar, cholesterol levels and insulin sensitivity. As Jonathan Jun, associate professor of medicine at John Hopkins University says, “Eating late makes you less glucose tolerant and also makes your body burn less fat than if you had the same food earlier in the day.” (7) The message clearly echoes the old adage: ‘Breakfast like a King, Lunch like a Prince and Dine like a Pauper’.

If embarking on the 16:8 you will need to experiment to find the meal timings that work for you while maximising the benefits of loading the calories early on in the day.

How does your body react to fasting?

Fortunately ….

• After a few hours of fasting the body switches from using energy from food to burning its fat stores through a metabolic change known as gluconeogenesis, where glucose is generated to provide energy. This use of stored glucose and fat can lead to weight loss.
• Enjoying a healthy meal after fasting increases insulin sensitivity and can protect the body from diseases such as diabetes, high blood pressure and heart disease.
• During a fast your body destroys old or damaged cells in a process known as autophagy.
• It recycles the cells that help in the reduction of inflammation in the body and reduces diseases.
• It can improve the health of the skin and slow down the ageing process of the body.
• It can improve the immune system and disease-fighting capacity.
• Fasting can increase proteins in the brain, helping it to withstand stress and also increasing the production of new brain cells and nerve tissue that improve memory, mood, focus and promotes good sleep. (8)

Unfortunately …

• Fasting is initially very hard on your body as it will take time to adapt
• You may experience hunger, irritability, headaches and nausea
• Fatigue occurs as the body adapts to using energy from glucose
• Early weight loss may be due to loss of water, protein and other lean tissue rather than fat
• Limiting your intake may mean you increase the size of your meals to compensate for fasting

Avoid Intermittent Fasting if you:

• Have a condition requiring close monitoring of blood sugar levels
• Are either elderly or below 18 years old
• Take medication with food
• Have a BMI of less than 18.5
• Experience emotional issues around food, including eating disorders (9)

The effect of Intermittent Fasting on athletic performance:

The theory is that by regularly stressing the body by depriving it of readily available carbs we force the use of fats for energy and maximise cellular efficiency. But, for all the long-term health advantages to be had from IF it would still appear that Training and Fasting are unlikely stablemates. I’m wondering how IF can fit with the demands we put on our bodies when we work out? Perhaps one way would be to schedule training so that easier/shorter sessions can be done during fasting and higher intensity/longer sessions when fuelled – always remembering to be fully hydrated at all times. I’m encouraged by recent research published in January 2024 by the Universities of Granada and Murcia in Spain which concludes that IF provides benefits in terms of body composition without reducing physical performance. It specifies that athletes who reduce their fat mass through IF will perform better in situations where power is used and they also related IF to an improvement in the immune system to prevent injuries and promote recovery. Although the research was positive towards IF it suggested that further studies are needed to be certain about its effects on sports performance. (10) (11)

Fasting for religious reasons:

In a different context fasting isn’t a choice but a religious necessity and there have been times when it has stood in the way of sporting achievement. As a Muslim, British rower Moe Sbihi faced a dilemma about whether to fast or not during Ramadan, which coincided with the 2012 London Olympic Games. Ramadan is the most sacred of times for Muslims, when nothing must be eaten during daylight hours as a form of private worship to bring nearness to God and time to empathise with those less fortunate (12). Moe knew that fasting would adversely affect his performance as he needed to take on board around 8,000 calories a day (13) to have the energy to compete. Also there is evidence to suggest that the disruption in his sleep/wake and rest/activity cycles during Ramadan would affect his performance by decreasing his VO2 max. He consulted with an imam about skipping the fast and was advised that for each of the 30 days of Ramadan he would need to do an entire month of fasting – meaning that he would not be eating between dawn and dusk for years. Fortunately a solution was found with Moe agreeing to pay for thousands of meals for the poor in the Moroccan hometown of his father.  He’d followed the example of Moroccan goalkeeper Badou Zaki who played for Real Madrid during Ramadan. Moe was able to keep loading his calories and paid a high but necessary price for the Olympic bronze he won as part of the Men’s Eight at the London Games. (14)

I hope that this has given you all food for thought!

And please remember, if you plan to embark on an IF plan, do ensure that all your meals have high nutritional content rather than focus on high calorie content to fill you up! 

1. What is the 5:2 diet?
2. Think about starting the 5:2 diet? Here’s what you need to know.
3. What is an intermittent fasting diet?
4. The 8 hour diet. Everything you need to know about intermittent fasting.
5. What is 16:8 fasting. A beginners guide.
6. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk.
7. It’s not just what you eat, but the time of the day you eat it.
8. What Happens to Your Body When You Fast for 16 Hours?
9. What is an Intermittent fasting diet?
10. Intermittent Fasting: Does If Affect Sports Performance? A Systematic Review.
11. Intermittent Fasting For Athletes: What Does the Science Say?
12. Ramadan. A Guide to Religious Observances.
13. How Many Calories Do Olympic Athletes Need?
14. Britain’s first Muslim Olympic rower solves Ramadan fasting dilemma during the Games by paying for meals for 1,800 people instead.

The post Intermittent Fasting and Athletic Performance appeared first on Tony Larkman.

Physical Health

One of the most significant reasons I run regularly is to maintain my physical health. At 54, staying active is essential to keep my body in good shape. Running helps me maintain a healthy weight, strengthens my cardiovascular system, and improves and my overall fitness.

Running is also a weight-bearing, high-impact exercise that can be particularly beneficial for bone density as we age.

Running places stress on your bones, particularly the weight-bearing bones in your legs, such as the femur and tibia. This stress stimulates bone cells, including osteoblasts (cells responsible for bone formation), to become more active. As a result, your bones become denser and stronger to better support the impact from running and improves balance and coordination which can help prevent falls, a common cause of fractures in older people.

Running can help regulate hormones that are essential for bone health. Exercise, including running, can increase the production of growth hormone and testosterone, which play important roles in bone density. These hormones are crucial for the maintenance of bone health and can help prevent age-related bone loss.

Mental Wellbeing

Running isn’t just about the physical benefits; it’s also a great way to boost your mental health. When I’m out on a run, I can clear my mind, reduce stress, and enjoy the peacefulness of nature. Running releases endorphins, which are natural mood elevators, making it an excellent way to combat feelings of anxiety and depression. It’s my therapy session on the open road.

Endorphins get all the attention, but your body also pumps out endocannabinoids, which are a naturally synthesized version of THC, the chemical responsible for the buzz that marijuana produces. The most examined endocannabinoid produced in the body, anandamide, is believed to create a feeling of calmness.

Running strong at 54 also offers a break from daily stressors, providing you with time to disconnect from work, responsibilities, and worries. The solitude or companionship, combined with the beauty of your surroundings, can be soothing and rejuvenating. Regular running can lead to better stress management, improved mental clarity, and a more relaxed state of mind, making it an excellent tool for those seeking an effective, natural way to alleviate stress.

Runner’s High

Runner’s high is a remarkable, euphoric state that many runners experience during or after a strenuous workout. It’s often described as a feeling of intense well-being, reduced pain perception, and a surge of happiness.

This phenomenon is attributed to the release of endorphins. Runner’s high can lead to a sense of exhilaration and mental clarity, making the challenges of a long run feel more manageable. It’s one of the many rewards that keep runners lacing up their shoes and hitting the pavement, showcasing the powerful connection between physical activity and mental well-being.

Setting and Achieving Goals

Setting and achieving running goals can be incredibly rewarding, regardless of your age. Whether it’s increasing your weekly mileage, completing a 5K, or even running a marathon, having something to work toward keeps you motivated and focused. I’ve found that running 2-3 times a week provides a good balance between consistency and recovery, allowing me to set achievable goals and track my progress.

Social Connection

Running has a way of bringing people together. I’ve made new friends through running. It’s a great way to connect with others and join you on your runs and can provide a sense of community. We encourage and support each other, even on the wettest and coldest of days!

Age Is Just a Number

Age should never be a limiting factor when it comes to pursuing a healthy and active lifestyle. Many people wrongly assume that running is only for the young, but there are countless examples of older runners who are thriving in their sport. Running strong at 54 has allowed me to prove that age is just a number and that I can continue to challenge myself physically and mentally, no matter how many candles are on my birthday cake.

As we run, we become

Running 2-3 times a week at the age of 54 has become a vital part of my life. Running strong at 54 keeps me physically and mentally fit, allows me to set and achieve goals, connects me with others, and proves that age is just a number when it comes to staying active. If you’re considering taking up running or questioning whether it’s worth continuing as you get older, I hope my experience has inspired you to lace up your running shoes and hit the pavement. Running can bring a world of benefits at any age, and I’m living proof of that.

NB: It’s essential to note that while running can be highly beneficial for bone density, it’s important to start slowly, especially if you’re new to running or haven’t been active for a while. Gradually increase your running intensity and duration to avoid overuse injuries.

Also, consider incorporating strength training and flexibility exercises into your routine for overall bone health.

And ensure you invest in quality running shoes.

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VO2max

Aerobic capacity, otherwise known as VO2 max, is a measure of the volume of oxygen your body can use per kilogram per minute (mL/kg/min) during intense exercise and the higher your score, the better your ability to sustain endurance activity. Studies have shown that the key to longevity is linked to your level of VO2 max and an example of this research is published in the Journal of the American College of Cardiology showing that participants with the highest VO2 max lived about five years longer than those with the lowest. (1)

After the age of 25 our VO2 max gradually decreases at the rate of 10% per decade and between the ages of 50 and 75 this rate can be up to 15% per decade. (2)

There are many reasons for this decline: our hearts naturally begin to stiffen as we get older and the pumping action becomes less powerful making it harder to fill maximally with blood. To add insult to injury, the carrying capacity of our blood vessels decreases as they become corroded and blocked with fatty deposits. Like a Catch-22 scenario, this decrease in VO2 max fuels the tendency to become less active as we get older; as it is harder to sustain high quality training when our physiological recovery slows down, perhaps increasing risk of injury.

Being less active means that muscle mass will decline while body fat tends to increase, which isn’t good news for VO2 max since carrying more weight will adversely affect your score. All of this contributes to a reduction in performance and perhaps less motivation to remain active.

A study carried out by Dr Michael Pollock in 1987 found that athletes who remained active maintained their average VO2 max, while the VO2 max values of less active participants fell by 12%.

Marc Rogers went further with a study that looked at 18 well-trained active veteran athletes and 14 inactive, lean and healthy veterans, as control subjects. Rogers found that the inactive group had a 12% decline in VO2 max per decade while the active veterans showed only a 5% decrease per decade. Interestingly, Rogers concluded that half of the decrease in aerobic capacity is due to ageing, while the other half is due to inactivity. (3)

How can you work out your VO2 max?

You’ll probably want to know what your starting point is before you look to maintain or improve your level.

A VO2 max test is very high intensity and you should make sure you have someone on hand to monitor you. It should not be undertaken if you have any health issues that would put you at risk and if you’re not sure, you should seek medical advice before attempting it.

The most accurate and safest way to test VO2 max is to go for a cardiopulmonary test in a laboratory. There you would be asked to perform a cardiovascular task, such as running on a treadmill or riding a bike, incrementally building to your maximum effort. You’d wear a mask over your face to record your oxygen consumption and carbon dioxide production.

This type of test can be expensive and you may prefer to use one of the ‘do-it-yourself’ methods. These will give you a general idea of what your VO2 max is likely to be, though it will be a less reliable training aid. One method involves finding your maximum heart rate (MHR), dividing this by your resting heart rate (RHR) and then multiplying the answer by 15.

How do you find your MHR?

The standard way to work this out is to subtract your age from 220; so a 40 year old’s MHR will be 220 – 40 = 180 beats per minute (bpm). This will give an indication of what you might expect as your VO2 max, but is not specific to the individual. A more reliable way to find MHR has been devised by scientists at the University of Kent, which assumes access to a treadmill and a heart rate monitor. After a warm-up, the test is just ten minutes long with heart rate monitored while the intensity of effort is increased using Rate of Perceived Exertion (RPE) every two minutes, through Light/Somewhat Hard/Hard/Very Hard/Maximum. (4)

VO2max Tests

The Cooper test (5) is a DIY option for runners to work out their VO2 max and it’s easy to perform with a limited amount of equipment. After a 20-30 minute warm-up run, you need to run for 12 minutes, ideally around a 400m track, covering as much distance as possible. VO2 max is then calculated as follows:

Kilometres:  (Your distance in km X 22.4) – 11.3    Miles: (Your distance in miles X 36) – 11.3 e.g. if you cover 2700m, your estimated VO2 max would be (2.7 x 22.4) – 11.3 = 49.2

Other examples of VO2 max tests you may want to look into include the Rockport Walking Test, the 1-mile Jog Test, The Rowing Step-Test and the YMCA Cycle Ergometer Test.

Some smartwatches can also monitor your VO2 max by combining data on your RHR, age, gender, weight and pace, but note that these are only an estimate of your actual aerobic capacity and these scores should be treated with caution. (6)

What’s a good VO2 max result for my age and gender? (7)

Women

Men

How can you maintain or even improve your VO2 max?:

As people get older, many find it more comfortable to settle at a steady-state pace in their chosen activity. This puts less stress on joints, recovery is quicker than after more intense sessions and it serves to improve endurance.

However, research has shown that combining endurance training with interval training at a higher intensity is the way to elicit improvement in VO2 max – the gains being greatest following the more intensive training. (8)

Intensive means working at 90-95% of your MHR with short periods of this being alternated with short periods of rest. Alternating training styles in your regular schedule also keeps things fresh and fends off boredom and overuse injuries.

Depending on your level of fitness you have the freedom to decide the intervals that will suit you.  Research has shown that intervals of 3-5 minutes are optimal for VO2 max improvement with a ratio of 1:1 / work:rest. (9) A 3-minute interval is long enough to achieve an effort above 90% of your VO2 max, while maintaining this for more than 5 minutes makes it too hard to sustain.

All this tells me that although I am not immortal, I still have the power to age well, like a fine wine or cheese, and maturity doesn’t need to be a downward spiral. 

My tips to maintain your VO2 max:

1. Keep up a regular training schedule
2. Alternate interval training (1-2 times a week) with steady state endurance training
3. Use intervals of 3-5 minutes with a ratio of 1:1 work:rest
4. Keep challenging yourself – when it becomes easy, push yourself to include an extra interval
5. Vary training to keep injury at bay

REF:

1. VO2 Max: How To Measure and Improve It

2. The Effect of Aging on Relationships between Lean Body Mass and VO₂max in Rowers

3. VO2 max: can veteran athletes prevent a decline in aerobic capacity?

4. Here’s how to take your own VO2-max test

5. How To Measure Your Fitness: The Cooper Test

6. New study quantifies accuracy of Garmin Vo2Max readings

7. Men’s Running – VO2Max

8. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

9. VO₂max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis

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The temperatures are plummeting, snow is forecast and you’re weighing up whether to do a winter workout or settle down to the latest Netflix series. The sofa’s so comfy but your body is twitching, you need that exercise and boost of endorphins. Is it a no-brainer? Do you need to think about it, or do you just get on with being active? The choice is yours and the winter workouts are a good time to reflect on your fitness mentality and question what sort of athlete you really are.

As Edinburgh based personal trainer, Jonathan Cooke, says “it’s not who you want to become, it’s who you are”. He calls this ‘identity-based motivation’, meaning that you should think of yourself as an active person in order to keep exercise as a fixture in your life throughout the year. He says, “Honestly, it never occurs to me not to exercise, because over the decades I have become the sort of person who does that kind of thing. As a life-long athlete myself, I relate to this, but amongst my clients I know it’s not always as easy as it sounds and excuses can be readily found during the winter months”.

Benefits of winter workouts

Whatever your goals or your sport, this is the time of year when you need to dig deep, pull on your training kit and keep moving. The biggest hurdle is getting started, but once you’re out there it won’t be long before you’ve warmed up and are feeling glad that you’re doing it.

Ideally exercise is for the long-term, to stay fit for life, come rain or shine. Your choice of an outdoor sport, be it rugby, rowing, football, hockey, tennis, running, skiing, to name but a few, will of course expose you to the elements. In the most brutal moments though do remember that there are many benefits of exercising in the cold, including being linked to a stronger immune system and better cardiac health, it will ward off the winter blues and boost energy as well as giving an opportunity to reconnect with nature.

When it seems to be dark most of the time, working-out in a cosy gym or at home might be the more tempting option, but finding a way to combine this with some exercise in the great outdoors will reap benefits. A study on Tokyo residents at the height of the Covid-19 pandemic revealed that those who spent more time outside reported better mental health and higher self-esteem. 

Constraints to exercising outdoors in the dark

An unfortunate truth is highlighted by Caitlin Moran, writing in The Times magazine, about the constraints on women running outside in the dark during the winter because of their personal safety. She calls the winter the ‘Women Staying In’ season and warns women to be cautious when parks and normal running routes are dark and empty. This is a sad but realistic consideration, and perhaps early morning runs before work, or during a lunch hour are safer options. Alternatively, be part of a running club or nurture friends with similar schedules and motivation that you can have as regular running buddies on dark evenings. 

Cold weather training kit list

What to wear

• Base layer – A sweat-wicking base layer made from synthetic fibres will move the water you sweat away from your body. Avoid cotton, which will trap a layer of water next to your skin and acts like a conductor for heat, meaning that you will chill more quickly and risk hypothermia.
• Polar fleece – to layer on top to trap a layer of warm air.
• Water-repellent shell – to keep you protected from the elements.
• Bright colours and reflective strips – to make you visible if you’re running near roads on gloomy days or dark evenings.
• Hat, gloves and thick socks – to protect your extremities. Choose wool or synthetic fibres to move water away from your skin. When it’s chilly your body distributes your blood to your core organs to keep them at the required temperature, hence cold fingers and toes.
• Shoes with good traction – watch out for slippery surfaces, especially black ice. Run where pavements have been gritted and be very wary on back roads and paths.
• Head or chest torch – essential for those dark runs.

Warm up

When it’s cold our muscles take longer to tense and our ability to burst into action is reduced so be sure to warm up thoroughly before starting your work-out to increase blood flow and temperature in muscles and decrease the risk of injury. Include dynamic continuous movements at low-intensity to mimic the exercise you are about to do and then move on to higher tempo drills, to minimise the time between the warm up and the actual workout.

Breathe right

It can be more difficult to breathe during cold weather as airway passages narrow. Breathing in through your nose can warm the air and make this easier but, if you’re needing to breathe heavily as you exercise, you could wrap a bandana around your mouth to help trap water vapour in when you breathe out to keep your next breath more moist and warmed.

Keep hydrated

You may not feel as thirsty during winter workouts as you do in the summer heat, but you are still losing fluids through sweat and you’ll see the water in the warm air you breathe out as it condenses in the cold. You will need to replace those fluids by sipping water.

Cool down

This sounds ironic if you are working out in cold temperatures but a proper cool down is  important to normalise your heart rate and breathing. Do be aware that you will become chilled very quickly. It’s a good idea to gradually reduce the intensity of your exercise for the final 5-10 minutes to avoid going from flat-out to standing around. Static stretching is then advisable to reduce potential for muscle soreness.

As soon as practical you need to get out of your damp workout clothes, which will suck away warmth. Then take a warm shower and put dry, clean clothes on to keep you warm.

Well done for finding ways to continue with your winter workouts and be comforted by the fact that after December 21st, the shortest day of the year, the evenings will gradually become lighter. Though this will be imperceptible for a while, trust me, you will soon be enjoying balmy summer evenings, working out in the open air at your leisure and reflecting on the best ways to stay cool.

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Perhaps a question aimed at those of us still training during this blistering heatwave? But in fact I’m simply wondering where your mind is when you exercise? Are you literally ‘out of your mind’ seeking to distract yourself from whatever form of pain you perceive, be it mental or physical, or do you prefer to keep your mind on the job in hand.

When working out, many of us rely on outside stimuli to take the focus off the boredom of necessarily routine exercises. We know that repetition builds fitness, but getting through a session can sometimes feel like a chore. Many of us have a ‘go-to’ distraction and this isn’t always a bad thing. It can motivate you to get to the gym, it lets your mind wander freely and can be meditative, as well as helping you to enjoy your training more. Music, such as the Rocky theme, may empower your goblet squats or you might prefer a more visual distraction if you’re on the treadmill, like catching up on the latest episode of Love Island? You still get the work done, right?

But, are you being as effective as you could be?  If you are too distracted during your workout you may not notice that you are rushing through the motions without focusing on what your body is actually doing.  This could mean not working your muscles through their full range of movement, thereby wasting the benefit you might have gained and possibly even causing injury.

Mindfulness playing a part.

Mindfulness means that you are fully present in the moment. In a workout it means that you can focus on the space in which you are moving and make a connection between mind and muscle so that you feel your own strength and power. This mind-muscle connection, or ‘internal focus’ has been shown to be highly effective at increasing muscle activation as proved in a study in 2015 using data from 18 resistance trained men.

According to Trevor Thieme, writing for Men’s Health in 2019, good form in the gym, meaning proper lifting technique, is more important than how heavy your weight is or how many reps you do. This means that you are training safely, but he suggests that if you add to this a conscious focus on feeling how the muscle is working throughout the movement, you will more fully engage and enhance muscle fibre. Trevor also mentions looking away from the mirror to pay attention to how the weight feels rather than how it looks.

There’s a magical moment when you become conscious of your actions making you feel strong and powerful and this can produce many benefits. A study showed that when mindfulness was combined with exercise, the participants showed improvements in stress, depression and anxiety as well as having improved sleep, which can also benefit mental health.

You might think that keeping an internal focus is easy, except that our brains are often like busy washing machines, churning things over and over. We rarely stop to notice how our thoughts are driving our behaviour. As Professor Mark Williams, former director of the Oxford Mindfulness Centre, says,

“Mindfulness means knowing directly what is going on inside and outside ourselves moment by moment …  when we do that, it can positively change the way we see ourselves and our lives.”

Here and now

Mindfulness is something we can all access, but being able to still our thoughts for long enough to focus on keeping a connection with our bodies requires practice. It’s not about emptying your mind and entering a trance-like state, but more about reaching a heightened consciousness of the ‘here and now’- recognising what is going on around us, without overly reacting to it or feeling burdened by it.

Mindfully running in the outdoors means becoming totally connected with your body. Keeping a focus on your senses, looking around you, feeling the wind against your face, the terrain beneath your feet, being conscious of your breathing, your diaphragm contracting, filling your lung space, and being conscious of how your muscles are working to propel you along.

Sports companies Nike and Asics have recognised that mindful running is beneficial.  Research carried out in 2018 by Asics found that psychological factors such as sight and sound have a significant effect on endurance performance.  Nike partnered with Headspace, the online meditation company, on a series of audio-guided mindful runs. Andy Puddicombe, co-founder of Headspace, commented on the benefit of these, “You notice more about your posture; you notice more about your technique; and you learn about your body.

Even with the known benefits of training mindfully, you may not choose to ditch the iPad propped on the rowing machine, or the earpods and your favourite playlist, just yet. However, do consider mindful training as an option when you want to shake up your training routine and who knows, it just might become a habit.

Recipe for a mindful workout:

• Before you begin your session, notice your energy level and your mood.
• As you warm up, observe the changes in your heart rate, breathing and whether you are perspiring.
• Celebrate what you are able to do and allow yourself to rest between bouts of exercise if you need to.
• Notice which muscle groups you are using during each part of your session and look for mind-muscle connection.
• During your cool-down stretch, notice whether your energy levels and mood have changed.
• Reflect and be grateful for your body’s abilities and for being able to workout. 

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