The Indoor Rower

In Episode 24 of The Indoor Rower, Tony is joined once again by Sam Blythe, a former professional rugby player turned elite indoor rowing competitor. Since his last appearance on the podcast, Sam’s training and life have taken a significant turn.Years of high-level physical activity led to ongoing back issues, and Sam was later diagnosed with cervical compression — a condition involving pressure on the spinal cord (myelopathy) and nerve roots (radiculopathy). This resulted in persistent neck pain and numbness in his hand, ultimately requiring surgery.In this episode, Sam shares his journey from diagnosis through surgery and rehabilitation, detailing how he rebuilt his training and mindset during recovery. The conversation culminates in his remarkable return to competition at the 2025 British Rowing Indoor Championships (BRIC), where he finished 2nd place in the Men’s 40–49 2000m event with a time of 6:10.This episode offers valuable insight into injury management, long-term athlete development, and what it really takes to return to high performance after major setbacks.Key Points0:00 – Introduction2:33 – How things have changed since Sam’s last appearance11:01 – The pain and early warning signs before diagnosis12:59 – The road to recovery following surgery17:38 – Training structure after surgery21:31 – How training evolved in preparation for BRIC 202536:49 – Motivation for returning to competition42:03 – Managing injury and recovery long term44:54 – Shifting mindset and future outlook52:54 – Why Sam trains clients differently than himself55:53 – Key takeaways Sam hopes listeners gain from his story56:53 – Tony’s closing reflectionsLinkshttps://www.fitnessmatters.me.uk/https://www.facebook.com/FitnessMattersLtd/https://www.instagram.com/[email protected]://tonylarkman.com/https://instagram.com/tonylarkmanhttps://x.com/[email protected]

In Episode 23 of The Indoor Rower Podcast, Tony breaks down Zone 3 rowing training in a five-zone heart-rate model — also known as UT1 (Utilisation 1) in rowing, Zone 2 in a three-zone model, and Sweet Spot training in endurance sport.This episode explains why UT1 training is one of the most effective — and most misunderstood — intensities for rowing performance, particularly for indoor rowers, masters rowers, and endurance athletes.Using exercise physiology research alongside over 40 years of rowing experience, Tony explains how training at lactate levels between 2–4 mmol/L improves aerobic power, raises anaerobic threshold, enhances muscle fibre efficiency, and increases the ability to push harder for longer.You’ll also learn how UT1 should be used in moderation, why it must sit between UT2 aerobic base training and VO₂ max high-intensity work, and how misusing this zone can limit long-term progress.What You’ll Learn in This EpisodeWhat Zone 3 / UT1 / Sweet Spot training really isHow lactate works and why 2–4 mmol/L improves endurance performanceKey physiological adaptations from UT1 rowing trainingHow UT1 influences muscle fibre recruitment and aerobic developmentHeart-rate drift and controlled exposure to higher intensitiesHow to structure UT1 alongside UT2 and VO₂ max sessionsPractical lessons from four decades of competitive rowing and coachingEpisode Timeline0:00 – Introduction to Zone 3 and UT1 rowing training2:10 – Understanding different training zone models4:05 – Lactate explained for rowers6:07 – Physiological adaptations from consistent UT1 training7:39 – Muscle fibre adaptations and aerobic development8:44 – Heart-rate drift during UT1 rowing sessions9:38 – Combining UT1 with UT2 and VO₂ max training11:21 – Tony’s experience using UT1 across his rowing career12:05 – Key takeaways and performance summaryRelated Resources📘 Read the full article on Zone 3 / UT1 rowing training:👉 https://tonylarkman.com/zone-3-rowing-training-ut1-performance/🌐 Website: https://tonylarkman.com📸 Instagram: https://instagram.com/tonylarkman🐦 X (Twitter): https://x.com/tonylarkman✉️ Email: [email protected]

In episode 22 of the Indoor Rower, Tony explores a theme that goes right to the hearts of why most of us row in the first place; health and longevity.Tony covers why Zone 2/UT2 training is the foundation for long term aerobic fitness, the science behind mitochondrial adaptation, fat metabolism and heart health. Why too much high intensity training can actual be harmful and even increase the risk of atrial fibrillation.He also explores the role of strength training and Zone5/VO2max/TR intervals in a balanced plan, the importance of recovery, stretching, mobility, yoga and walking. And finally nutrition. What to eat after different types of training and why food is part of training, not separate from it.🕣 Key Points 0:00 - Introduction 1:24 - Tony starts by talking about why training for performance and training for health are not always the same thing.2:15 - Tony continues discussing Zone 2 training.4:03 - Tony then looks at the dangers around to much high intensity training.5:52 - Tony follows on with the role of strength training.6:58 - Tony returns to discussing high intensity training and why it can be beneficial when utilised correctly.8:08 - Tony looks at the role of recovery.9:32 - Tony moves on to talking about the role of nutrition.10:38 - Tony revisits high intensity training and its drawbacks.11:20 - Tony concludes by rounding up everything that was discussed in the episode.🔗  Links & Socials:Website 🌍: https://tonylarkman.comInstagram: https://instagram.com/tonylarkmanX: https://x.com/tonylarkmanemail 📧: [email protected]

Episode 21 – The Legend of Indoor Rowing: Graham Benton (A.K.A. The Erg Daddy / Big G)In this episode of The Indoor Rower, Tony sits down with none other than Graham Benton — a true legend in the world of indoor rowing. Known as “The Erg Daddy” or simply “Big G,” Graham has built a phenomenal legacy in the sport.Graham began his rowing journey in 2002 and has since amassed an incredible list of accolades, including 17 British Rowing Indoor Championship titles and 6 World Rowing Indoor titles. Beyond the erg, Graham has also competed on the water, proudly representing England and reaching the finals at several Henley Royal Regattas.In this in-depth conversation, Tony and Graham cover a wide range of topics:How Graham first got into rowingHis training under the guidance of Eddie FletcherHis experiences in both indoor and water rowingHow his training has evolved with ageHis personal achievementsHealth challenges he’s facedAnd whether he plans to race againWhat stands out most is Graham’s dedication, strategic mindset, and intelligence — all of which have played a key role in his success. He brings a grounded perspective on balancing elite training with work and personal life. Humble yet formidable, Graham speaks with the wisdom and experience of someone who has truly mastered his craft.So sit back and enjoy this inspiring conversation with one of the greats in our sport.⏱️ Key Points & Timestamps0:00 – Introduction1:50 – Graham talks about his current health challenges5:49 – Tony & Graham discuss their experience with trainer Eddie Fletcher9:06 – Graham recounts how he got into rowing13:26 – Graham & Tony look at Graham’s rowing record15:37 – Joining the British World Class Start Program17:06 – Graham details his experience in water rowing22:35 – How his training has changed with age25:11 – What goes through his head during a 2K race29:48 – His 2K race start sequence32:52 – Training breakdown39:44 – Pre-race training sessions42:48 – Where does his power come from?46:48 – Graham’s proudest indoor rowing achievements52:52 – Favourite vs. most hated erg sessions56:58 – Will he race again?1:01:00 – Episode wrap-up🔗 Links & SocialsGraham Benton on Instagram: @grahambentonGraham on X (Twitter): @theergdaddyTony Larkman Website: tonylarkman.comTony on Instagram: @tonylarkmanTony on X (Twitter): @tonylarkman📧 Contact: [email protected]

In the 20th episode of The Indoor Rower, Tony talks to Josh Knight, the 2024 crowned British Rowing Indoor Open Heavyweight Champion. Clocking in an eye watering 5:47.6 over 2000 metres. Josh’s journey into rowing wasn’t conventional. A former hockey player at the University of Liverpool, he only picked up an oar less than two years ago. Now at age 23 he is a rising star in the GB Performance Development Academy.He's recently won gold at the Olympic Pathway Regatta and turning heads at GB trials. In this episode he talks about his rapid transformation, what it took to go from hockey to rowing  and where he sees himself heading as Paris 2024 fades and LA 2028 draws closer. Key Points:0:00 - Introduction1:32 - Josh talks about his upbringing and background.3:50 - Josh discloses what got him into sport.5:43 - Josh shares how he got into the Performance Development Academy. 9:29 - Josh details his typical training week.11:17 - Josh explains how he approaches recovery.15:01 - Josh shares what his favourite and least preferred types of training sessions.16:59 - Josh talks about his British Rowing Indoor Championship race.18:59 - Josh discusses his Great Britain trials and how his performances went.21:33 - Josh details the summer regattas he is entering this year.24:41 - Josh discloses his future plans.26:44 - Josh shares his new goals for the future.31:45 - Josh gives his message for people starting a new sport at any age.33:14 - Josh talks about what rowing has taught him in the last 18 months.36:42 - Josh discusses how important weight training is for him.38:39 - Josh shares where the listeners can follow his journey. 40:17 - Tony rounds up the episode.Links:https://instagram.com/joshjknight123https://tonylarkman.com/https://instagram.com/tonylarkmanhttps://x.com/[email protected]

In episode 19 of The Indoor Rower, Tony talks to Richard Tomlinson, a New Zealander residing in Australia who has taken the indoor rowing world by storm. At 59, Richard clinched the 55-59 World Rowing Indoor Gold Medal completing 2000m in an astonishing 6 minutes and 16 seconds plus winning the Australian Indoors earlier in the season and setting a new Aussie 55-59 record in 6:15. Standing at 6 feet 4 inches and weighing in at 100 kilograms, Richard is the epitome of athletic prowess, boasting a physique that rivals athletes half his age.His dedication to fitness and health serves as an inspiration to young and older generations alike. During the talk, Tony asks Richard about his upbringing, his path to indoor rowing, his training regime, his approach to recovery and his goals for 2025/2026 including aiming to break the 60-64 World Record!Richard finally gives his advice to anyone over 50 looking to get back in to shape or start a new sport.Key Points:0:00 - Introduction 1:44 - Richard talks about his upbringing, starting with athletics and how he got into indoor rowing. 8:55 - Richard details how he got into competitive indoor rowing. 15:43 - Richard discusses his training regime for competitive indoor rowing. 23:19 - Richard continues to detail his training, specifically base training. 28:27 - Richard talks about his approach to recovery and how consistency keeps him healthy. 41:20 - Richard shares his goals in indoor rowing for 2025 and beyond. 44:17 - Richard discloses how his family see his indoor rowing achievements. 47:53 - Richard gives his advice for anyone over fifty looking to get back into shape or starting a new sport. 52:37 - Richard discusses what piece of advice he would give to his younger self. 58:02 - Richard shares where you can keep up to date with his ongoing journey online. 59:43 - Tony rounds up the episode. Links:https://facebook.com/richard.tomlinson.180https://facebook.com/tonylarkmantrainerhttps://tonylarkman.com/ https://instagram.com/tonylarkman https://x.com/[email protected]

In episode 18 of The Indoor Rower, Tony reflects on the indoor rowing season which, has come to its natural close, as far as major competitions are concerned. He details his experience of competing in the British and World Rowing Indoor Championships, as well as highlight standout winners in different categories and detailing the other indoor events that happened throughout the season. Tony also discusses his approach to training after the season ends and how keeping consistent is key to ongoing success. Key Points 0:00 - Introduction 1:26 - Tony delves into the results of the indoor rowing season, starting with the Australian Indoor Rowing Championships. 3:08 - Tony then talks about The British Indoor Rowing Championships (BRIC) which he competed in. 4:27 - Tony mentions the Irish Indoors, Head of the Hooch Virtual Regatta, The French Indoors, The USA Indoors and the C.R.A.S.H.-B’s. 5:14 - Tony discusses his experience competing in The World Championships. 6:44 - Tony mentions the Swiss Indoors, the World Rowing Virtual Indoor Sprints, the Hamburg Ergo Marathon, The Nordic Indoor Championships. 7:34 - Tony gives his thoughts on the past year's indoor rowing season. 8:05 - Tony gives his opinion on how the indoor rower should approach training after the season ends. 12:34 - Tony signs off detailing what is upcoming with next podcast. Links https://tonylarkman.com/ https://instagram.com/tonylarkman https://x.com/tonylarkman [email protected]

In episode 17 of The Indoor Rower, Tony talks to Sam Blythe, founder and coach of FM Rowing, a former British indoor rowing champion, a World indoor rowing silver and bronze medalist and an European silver medalist.Sam holds the 30-39 10km British Record completing the distance in a blistering 32 minutes and 57 seconds, that’s a sub 1:39 average split and rowed a sub 6 2k in his 40th year!Within this episode Sam talks about his upbringing in London and love for football, playing professional rugby, his transition into indoor rowing, his coaching style and FM Rowing. He also delves into rowing training and technique for a sub 6 footer, weight lifting, returning to rowing after injury and his future indoor rowing goals.Key Points0:00 - Introduction1:05 - Sam speaks about his upbringing and how he got into sport.9:06 - Sam details how he got into playing rugby professionally.15:28 - Sam talks about his kids.16:52 - Sam shares how he transitioned from professional rugby into indoor rowing.22:50 - Sam discusses some of his indoor rowing records and medals.24:56 - Sam talks about his training and coaching style.38:21 - Sam goes into detail about his rowing technique.42:22 - Sam explains how he integrates weightlifting into his training.48:01 - Sam details his thoughts on the upcoming World Rowing Indoor Championships in February which will be held virtually. 55:38 - Sam shares his short and long term goals.  Linkshttps://fmrowing.comhttps://x.com/FMPTExeterhttps://instagram.com/[email protected]://tonylarkman.com/ https://instagram.com/tonylarkmanhttps://x.com/[email protected]

In episode 16 of The Indoor Rower, Tony talks to Jim Berriman, the 40-44 current World Indoor Rowing Champion. Jim pulled a blistering 5:58 2, winning the gold medal by 8 seconds after only taking up indoor rowing a couple of years ago. Jim talks about his background and how he came to rowing, his training routing and preparation for competition, nutrition, how he achieved his sub 6 2k, his competition day routine, his future goals and what he learned along the way.Sit back and be enthused by Jim's remarkable achievements in a relatively short period of time.Key Points: 0:00 - Introduction 1:20 - Jim talks about his background and how he got into rowing. 4:06 - Jim recounts his time with martial arts, powerlifting and boxing. 7:51 - Jim details how he achieved a 300kg deadlift. 10:19 - Jim shares how he transitioned into indoor rowing. 16:48 - Jim dives into his training routine and preparation for competing at the World Rowing Indoor Championships. 29:32 - Jim talks about his nutrition. 33:23 - Jim discusses his split times during the dreaded interval workout, The Rugby Test session (the last 750!)35:42 - Jim recounts when he realised he had achieved sub 6. 37.:27 - Jim details his competition pre race routine. 39:49 - Jim discusses his mindset and strategy midway through a race. 42:10 - Jim talks about his training and how he doesn’t really do any heart rate control work. 46:48 - Jim shares his future goals in rowing and other adventures. 52:24 - Jim reflects his route to pulling a sub 6 and what he’s learned along the way. Links https://tonylarkman.com/ https://www.instagram.com/tonylarkman https://twitter.com/tonylarkman [email protected]

In episode 15 of The Indoor Rower, Tony talks to Dr. Simon Handley, a GP Partner in Gloucester.Simon is a former international world medallist swimmer and a very powerful indoor rower. He’s pulled sub 1:30 splits for a mile, has a 2k personal best (PB) of 6:03, rowed a sub 1:16 for 500 metres at age 47 and has been producing some great results as he enters the over 50's category.Tony and Simon discuss his history in swimming, his swimming training and the benefits of lifting weights. Simon also gives his diagnosis on how he became a doctor whilst swimming competitively, his achievements in swimming and how he got into indoor rowing. We examine his PB’s in indoor rowing and his indoor rowing training. And the Doctor discusses overtraining and its negative effects and how nutrition helps recovery and optimum performance.Dr Simon also discusses the positive effects of strength training for older athletes plus his future competitive plans.Key Points: 0:00 - Introduction1:16 - Simon recounts how he got involved with swimming. 5:15 - Simon discusses his swimming training.6:35 - Simon talks about lifting and its benefits.10:53 - Simon details how he qualified to become a doctor whilst swimming.12:16 - Simon lists his achievements in swimming.12:59 - Simon discusses how he got into indoor rowing.16:35 - Simon goes into some of his indoor rowing personal best times. 18:54 - Simon and Tony discuss indoor rowing training.26:10 - Simon talks about overtraining.29:28 - Simon gives his opinion on nutrition for effective training.34:22 - Simon discusses the effects of weight training for older athletes.40:05 - Simon talks about training for power.41:02 - Simon details the negative effects of overtraining.44:48 - Simon broaches the subject of his future competitive plansLinks https://tonylarkman.com/ https://www.instagram.com/tonylarkmanhttps://twitter.com/[email protected]

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 [email protected]

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/[email protected]

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 [email protected]

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 [email protected]

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/[email protected]     

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 [email protected]

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/[email protected]

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 [email protected]

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/[email protected]

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 [email protected]

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/[email protected]

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/