About me

I’m a 52 year old rower.  5’11”, 195 lbs.

I compete in Massachusetts in sprints, head races and indoor events.

I am interested in using structured training programs and applying technology to improve rowing performance.

Personal Bests for indoor rowing


10 thoughts on “About me

  1. Randall says:

    Hi Greg,
    I have been reading your posts on your experiences with the Rojabo program. I was attracted to the program because intuitively it makes sense to focus on acclimating to higher SPMs while retaining a constant SPI. I see that you no longer are using the program and have switched to a more traditional endurance/lactate tracking approach. In making the switch, did you try using the Rojabo program as a base and a long endurance row at the end of the week, akin to a long weekend run. Or alternatively did you conclude that the Rojabo programing was flawed. My experience has been that the Level D endurance days are far from an endurance workout and am considering only using the program 3 days a week with endurance rows the other 3 days. What you think based on your experience with the program? Appreciate your thoughts,

    Randall Bickham


    • gregsmith01748 says:

      Hi Randall,

      I don’t think that Rojabo is flawed as much as it was just not a good fit for me. What I found was that all the workouts pushed me very hard and did nothing to help improve my aerobic capability. This might have been the result of pace/power targets that were too aggressive, or that I am as different from a young, elite, Danish, lightweight rower as one could possibly be.

      I definitely agree with the idea of maintained relatively constant SPI across workouts, and I try to track that in my current program.

      I really don’t know what is optimal, but I think the polarized approach is a good fit for me. Each week, I do 3 or 4 days of steady state sessions, plus 1 or 2 days of high intensity interval work, and 1 “threshold” row. I could easily see replacing the high intensity days with Rojabo A,B, and C workouts.

      I’m not likely to do that just because I like to row distance based intervals.


  2. Joakim Nömell says:

    Hi Hi Greg. I am a visually impaired indoor rower. I am using my own Concept2 PM5 machine and really want to import my workouts to Strava. I have downloaded your Rowingdata tool on my Linux machine but can’t get it to work. Wonder if it is possible to maybe get some help or if you have a server or website I can use to convert my files? The problem now is when installing fitparse, it complains about zip_longest which I understand is included in iterutils. I think iterutils is installed on my machine but it doesn’t work anyway. Thanks in advance.

    Liked by 1 person

  3. sanderroosendaal says:

    Hejda Joakim,

    I have developed a website just for that. Surf to rowsandall.com, sign up (free) and upload your file or import from the Concept2 logbook. I have no clue if the website is suitable for you as a visually impaired person. Would love to get some feedback on that, either through the contact form on the website or send me an email to info@rowsandall.com .

    Actually, I am also the developer of the “rowingdata” tool (together with Greg who started it). I will check on a clean PC if I have an issue with fitparse. On my own computer, I am using fitparse version 0.0.1.dev0. The same on the website.


  4. Brad Kuhn says:


    I’m a recent fan and avid reader from Orlando, Florida. I’ve training for the Southern Sprints indoor rowing race using your CRASH B training protocol — while continuing OTW training with my local club. With only a couple of weeks to go before the Southern Sprints I’m getting rib pain that takes my breath away. Wondering whether you’ve ever experienced this, and if so, what you recommend for optimal recovery? Thanks.

    All the best,


    Liked by 1 person

    • gregsmith01748 says:

      Hi Brad,

      I’m glad you you found my training notes. I hope they are helpful. Regarding rib pain, you might want to take a look at an article on the World Rowing website. (http://www.worldrowing.com/news/the-dynamics-rib-pain). The most common reason for rib pain is a stress fracture. I had the same thing happen about 4 years ago. I started having a pain that was radiating along one of my ribs on my right side. It was most painful at night when I was lying down, but I could sleep if I was on my other side. It finally got bad enough that I went to the doctor and he sent me for an xray that confirmed that I had a stress fracture in one rib.

      The bad news for me was that the recommended way to treat the injury is to allow it time to heal. I stopped rowing completely for 2 weeks, and then I avoided high pressure and low rate rowing for 2 weeks after I started again. With a competition coming up, I imagine that taking a rest is the last thing you want to do.

      Liked by 1 person

  5. Brad Kuhn says:

    Thanks, Greg.

    I was afraid you’d say that. I’ve read the world rowing stuff, and the diagnosis seems pretty clear — especially since I can trace the pain back to some 30-second PP/ sprints our club did recently. Unfortunately the race is scheduled for Jan. 28, which is a bit too soon, I think, to recover enough for a peak effort. I’ve got a sculling camp and our first sweep sprint scheduled in the second half of February, so I’m probably going to have to bag on the indoor race — which is too bad, because with your help, I was on track to post a 1:40 split.

    As a stats wonk, I’m devouring your posts — past and present. My single looks like it has an aircraft instrument panel, between my stroke coach and RiM. Thank you, for all you do. I’ve often wondered how many folks like me are out here “hanging” on your wonky wisdom. You truly are making a difference.


      • Brad Kuhn says:

        Working my way there. I’ve been mastering my current analytic tools: (acquiring a cable to sync my PM4 with ErgData and mastering the subtleties of RiM. Need to dig deeper into Rowsandall and Painsled, but I’m not there yet (pesky little thing called work :O)

        Liked by 2 people

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