Indoor Rowing Coaching: Master Damper Setting and Drag Factor Today, we’re tackling a topic that every rower—whether you’re just starting out or a seasoned vet on the indoor rowing machine—should understand: damper setting and drag factor. If you’ve heard damper settings compared to bike gears or to rowing a tugboat versus a racing scull, you’re not […]
Metabolic testing isn’t just for elite athletes—it’s for anyone who wants to train smarter, fuel better, and improve health at any age. Recently, we ran Resting Metabolic Rate and VO₂ max tests on 90-year-old champion runner Keith Sime, giving his coaches the data to fine-tune his training for upcoming world-class competitions. From heart and lung fitness to fat-burning efficiency and biological age, these tests deliver powerful insights that can transform your performance, nutrition, and longevity.
Protein is the cornerstone of athletic performance—fueling muscle repair, building strength and endurance, supporting immune function, and aiding recovery after intense training. From maintaining lean muscle mass to regulating appetite and optimizing nutrient delivery, protein impacts nearly every aspect of an athlete’s performance and overall health. Learn why the quality and source of your protein matter, and how the right intake can help you train harder, recover faster, and perform at your best.
Master the rowing stroke with personal trainer and Concept2 rowing coach Steve Tague of Rowed to Fitness in Bend, Oregon. In this instructional YouTube video, Steve breaks down the four parts of the stroke—the catch, drive, release, and recovery—showing you how to row more efficiently, improve your form, and get better results on the Concept2 Row Erg.
Training zones aren’t just for elite athletes—they’re a powerful tool for anyone who wants to improve health, endurance, and performance. By understanding your personalized heart rate zones, you can target the exact intensities that build fat-burning efficiency, strengthen your heart and lungs, boost VO₂ max, and speed recovery. Using gold-standard metabolic testing, Rowed to Fitness helps you identify your unique zones and create a plan that maximizes results while minimizing wasted effort.
Training at an elite level means walking a fine line between pushing for progress and avoiding injury—a balance that becomes even more delicate for masters athletes over 50. After competing last season with a major shoulder injury, I faced a heartbreaking setback just days before the U.S. Nationals and had to make the tough call to withdraw from both Nationals and the World Indoor Rowing Championships. This is the story of listening to my body, working with an incredible medical and coaching team, and making the difficult but necessary decision to protect my long-term health.
Training athletes and adults over 50 requires more than a standard workout plan—it demands experience, empathy, and an understanding of how aging changes the body. At Rowed to Fitness, I specialize in helping clients over 50 improve strength, fitness, and longevity through personalized training, metabolic testing, and nutrition coaching. Drawing from my own journey as a world champion rower who has overcome significant health challenges, I design programs that respect your limitations while helping you achieve your highest potential—whether you’re in Central Oregon or training online from anywhere in the world.
VO₂ max testing is more than just a fitness metric—it’s one of the most accurate indicators of biological age and a powerful predictor of longevity. At Rowed to Fitness in Bend, Oregon, we integrate VO₂ max and metabolic testing into our training programs to measure exercise capacity, track health progress, and tailor workouts for maximum impact. Research shows that every 3.5 ml/kg/min increase in VO₂ max can extend life expectancy by 12%, making it a vital tool for improving cardiovascular health, reducing mortality risk, and unlocking a longer, more active life.
Indoor rowing didn’t cause my injuries—it helped me overcome them. Years of heavy lifting with poor form, combined with genetics, aging, and accidents, left me with multiple surgeries, arthritis, and chronic pain. But when doctors told me to avoid impact and overhead lifting, rowing became my lifeline. It strengthened the muscles around old injuries, kept me competitive well into my 50s and 60s, and likely spared me from more surgeries and joint replacements. For me, rowing hasn’t just been good—it’s been life-changing.
Power transfer, connection, and form all start from the feet. For indoor rowing, shoes with thick, cushioned soles act like little energy sinks—absorbing power that should be driving the stroke. That’s why I recommend weightlifting shoes: the firm, raised heel boosts power delivery, adds stability, and can even shave valuable tenths of a second off your time. If you’re serious about technique and speed, give them a try—and you might find yourself rowing stronger than ever.