The water has frozen... so I did this

[@meedeeoker]

20:56 Zone 2 is a heart rate zone. UT2 is a lactate zone. Steady state is a steady pace. This bit of the video is great! Clears up a big point of confusion, and in a manner that is straightforward and easy to remember.

[@CameronBuchan]

That’s how I think of it but unfortunately there are other opinions out there that clash but I’d say this makes it very easy to understand!

[@mtasmith]

Great video with so much information provided for that rowing erg session in terms of interval time and frequency, rest and pacing. The last point being so important but as you link this to 5km and 6km time trial preparation then its a really good benchmark session on where any rower is at in terms of their readiness and prep for one of those distance. Once again great video Cam.

[@iainhall85]

Hooray for another Yam episode! ❤

[@CameronBuchan]

Unfortunately not in the next one! He wasn’t allowed on the plane to Monaco

[@DrPTAndroidStuff]

I don't have the ability to measure blood lactate in training, so for me UT2 is around 123bpm (max 175) and I'll probably aim to do 90% or so of the training volume at that intensity, at least in the winter period.

[@CameronBuchan]

That’s one of my issues like I discussed. Realistically it doesn’t matter if you’re experienced in training but without blood measuring your “ut2” is pretty unknown

[@sorcus2144]

Hey Cam, been struggling recently with under-recovering while doing loads more ut2 on the ergs and bikes. Think I've been holding way too high a HR (160 which is approx 80% of my max) for up to 75' which for me is around a 2:00 split. It feels easy in the moment but I'm finding that I'm going slower now after 2 weeks doing that most days, when doing 100K+ a week on the erg is it recommended to sit even lower at around 140-145? It feels like an obvious solution but I think my ego may be getting in the way, will 65% max HR for extended periods of time be effective training off the water?

[@thegreatwolf2420]

Do more zone 2 rowing, it utilizes a different energy system and is designed to improve endurance.

[@olleblume]

​@@thegreatwolf2420Would say that as Well. Doing HR 160 for 75' is rather hard in your Heart und not that ut2 you need for Recovery. I Would say you're actually harming your Body because theres no real Recovery for it anymore. I get the Problem with the Ego but Just think about going slow to go fast. Theres no advantage in going hard every single time

[@CameronBuchan]

Everyone is different so your zone isn’t the same as someone else’s. It sounds like you’ve already answered your own question though. No zone or style of training is better than another if you can’t recover and allow your body to adapt. If you’re struggling with fatigue then either recovery has to improve or energy expenditure has to drop ie. Slowing down on the long work or eating/sleeping better or more. I’ve made plenty of videos talking about training between 60 and 70% HR. You could watch those or do some research on the benefits of training in that HR zone or “zone2” training. I know that’s not super specific but I don’t know you and your training history to go into real specifics.

[@sorcus2144]

@@CameronBuchanno no that’s been more than helpful. I really want to get the miles in so yeah it’s much appreciated

[@giovannifergocci7739]

Classic workout over at my club! Well done

[@leroyyoder3494]

Great video Cam. I would like to see a video on zone 2 training. My present calculated max HR is 142 (@63 years old), so nowhere near what you do.

[@CameronBuchan]

I’ve made a lot before but seems like a lot of. Ew subscribers haven’t seen them so might be time to make them again! With your max HR being 142, just because mine might be higher on a workout doesn’t mean I’m trying harder! 😊

[@nallen0]

Would you consider doing a video on what maintenance you do on your Concept2?

[@Simon-xi8tb]

There is not much to do. Ergs are built to last. What you can do is clean the rail after each session. Other than that, you can open the flywheel housing and clean the dust from the flywheel and inner parts of the housing. And also oil the chain with a special oil, i cant remember which oil it is right now, but i think that if you oil it once per year you are good

[@TheRealPGT]

@@Simon-xi8tbCould it be motor oil?

[@Refluxing]

How do u stay motivated to erg train at home because im going to be gone from my club and unable to train with my team so what kind of mindset should I have to motivate myself that have worked for you? Thanks 🙏

[@CameronBuchan]

Look for ways to enjoy training. You can’t depend on anyone else when you’re by yourself

[@Refluxing]

@ Alr thx for the tips idk how I’m gonna enjoy steady state but I’ll see what happens

[@CameronBuchan]

@ watch your favourite tv show or podcast and only do that when doing steady state

[@Refluxing]

@ 🙏🙏🙏

[@Nomads_Rowing]

Hi Cam - done similar ergo pieces but with constant times - what’s the logic behind the last one being 7 mins? 100% agree with having variation in your training zones and sticking with it - I tend across the week to go with an equivalent of your orange > green > red > green > orange if getting 5 sessions in during the week but if not able to, go with opposites from session to session to maintain a balance if that makes sense 😤 As for the frozen canal - you’ve medaled in rowing and beach sprints - maybe speed skating beckons 😎

[@CameronBuchan]

Like I kind of mentioned 7’ feels pretty nice when you’ve just done 30’! Yes maybe can add some skates to the boat!

[@heikkivierela]

Can you imagine the quality of the GB rowing team if Cam does not fit in? Move to Finland and you would be the national team. Not much benefits or support though :)

[@CameronBuchan]

There’s a lot of faster people in a single than me! I currently don’t receive any support from gb rowing anyway so Finland could be the play!

[@Jerryyyyyyyyyyyy]

do a video with joel naukkarinen :)

[@CameronBuchan]

He has featured in videos previously

[@riccardomarzani7273]

Hey cam, what type of shoes do you recommend me using for rowing. I train on a river and it is not always available so I do quite a lot of rowerg. I row wearing my old sneakers and sometimes I get blisters on my feet. What should I use?

[@darraghryan4560]

I often find it can depend on socks aswell

[@grantbrauer7505]

I wear flat lifting shoes because they make it easier to drive through my heels. Additionally, they eliminate the compression often caused by the cushioned heel base of tennis shoes, which can take some splits away on the erg.

[@CameronBuchan]

I have a video that answers this question

[@markricketts6957]

I am happiest barefoot, but I have my own erg, not a shared one at the gym.

[@nedsherwin6421]

I use barefoot shoes

[@nickv3085]

Cam just out of curiosity, what kind of diet / caloric intake is regular for you on training days?

[@CameronBuchan]

Right now around 3500-4500 calories with the limited training I’m doing

[@Simon-xi8tb]

This type of workout is really good bang for buck imho. But make sure that you leave an interval in reserve. There is another thing I want to ask you, what are the longest SS sessions that you 've done on the erg ? Are those 90 min rows that you do the bread and butter of your zone 2 training ? Have you ever considered doing a 4 hour Z2 SS session on the erg ? That would require you to also fuel and drink during the session, but without stopping this is a bit tedious on the erg, I would imagine that you could row with one hand for a minute and eat/drink with other hand. The reason why I am asking this is because Im drawing some paralels to cycling. Tadej Pogačar said that he does 6 hour Z2 sessions on the bike. Anyway, there are some similarities with rowing and cyling. Ex coach of Pogačar, Inigo San Milan is a huge proponent of Z2 training. Also checkout what Olav Aleksander Bu is doing. I really like his data driven approach. There is a lot of videos on youtube about his method. He is a coach of the best two triathletes in the world.

[@CameronBuchan]

Recently my sessions have been a lot shorter and has been working for me. I wouldn’t recommend longer sessions than 60 minutes for the majority of people on the erg. The long sessions on the bike are a lot easier on the body so would just do them on a bike rather than trying on the erg. The races for rowing and cycling are also quite different so different preperation would be needed

[@Simon-xi8tb]

@@CameronBuchan Thanks for answering me. I am talking about training for elite level athletes. Yes the races for rowing and cycling are different if we are not talking about track cycling, but both sports employ similar energy systems. Ergs are ofcourse a lot harder on the body than cycling, because the movement is very inefficient compared to pedaling. What I think is that you alreready improved the efficiency of your metabolic machine to a high level where maybe you don't need very long SS sessions as you used to. But I think that having some fixed set of rules on how long you should do X is wrong. Because its a dynamic system at play here and our bodies should tell us how much of X do we, need to create beneficial adaptations for Y. But for that, you need data. One thing I am playing around with these days is core body temperature sensors. When my core body temp starts dropping i wont get the benefits if i continue.

[@CameronBuchan]

@@Simon-xi8tb yes for elite athletes 6 hours on the rowing machine would still be detrimental. Of course, everyone is different and even the same person is different at different times in their training lives. Have to be flexible

[@riblle1748]

Hey Cam, what is your day job. I was wondering that because as a rower, we don't make much money while racing, so how do you sustain yourself.

[@CameronBuchan]

Rowing is my day job. I coach online, and make the videos you’re watching 😊

[@Simon-xi8tb]

What is your max hr Cam ?

[@CameronBuchan]

Around 200, probably slightly lower now

[@ZLAT1K]

helloooo

[@l.m.s55]

😎😎

[@Benjaminwright1991]

Hey brother. Just came across your KZbin as I've just picked up rowing. We are same age, height and even have identical dogs ! 😂 Cheers from Australia mate 👍

[@CameronBuchan]

That’s awesome! 😂 enjoy the journey!!