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.com

Instagram: https://instagram.com/tonylarkman

X: https://x.com/tonylarkman

email 📧: tony@tonylarkman.com

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 rowing
• His training under the guidance of Eddie Fletcher
• His experiences in both indoor and water rowing
• How his training has evolved with age
• His personal achievements
• Health challenges he’s faced
• And whether he plans to race again

What 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 & Timestamps

0:00 – Introduction
1:50 – Graham talks about his current health challenges
5:49 – Tony & Graham discuss their experience with trainer Eddie Fletcher
9:06 – Graham recounts how he got into rowing
13:26 – Graham & Tony look at Graham’s rowing record
15:37 – Joining the British World Class Start Program
17:06 – Graham details his experience in water rowing
22:35 – How his training has changed with age
25:11 – What goes through his head during a 2K race
29:48 – His 2K race start sequence
32:52 – Training breakdown
39:44 – Pre-race training sessions
42:48 – Where does his power come from?
46:48 – Graham’s proudest indoor rowing achievements
52:52 – Favourite vs. most hated erg sessions
56:58 – Will he race again?
1:01:00 – Episode wrap-up

🔗 Links & Socials

• Graham Benton on Instagram: @grahambenton
• Graham on X (Twitter): @theergdaddy
• Tony Larkman Website: tonylarkman.com
• Tony on Instagram: @tonylarkman
• Tony on X (Twitter): @tonylarkman
• 📧 Contact: tony@tonylarkman.com

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 - Introduction

1:32 - 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/joshjknight123

https://tonylarkman.com/

https://instagram.com/tonylarkman

https://x.com/tonylarkman

tony@tonylarkman.com