By Jen Murphy | Photographs by Michal Czerwonka for The Wall Street JournalJuly 31, 2021 6:00 am ET
Strong, powerful legs and glutes are the secret weapons of elite rowers. “A rowing workout is most closely related to a squat jump or dead lift,” says Jack Nunn, a former member of the USRowing national team and founder of Roworx Fitness in Long Beach, Calif. “Nearly 70% of the power coming from the rowing stroke is driven through the legs and back,” says Mr. Nunn, whose father, John Nunn, competed in and coached rowing in the Olympics.
The lower-body movement in the rowing stroke helps strengthen the quadriceps and hamstrings, key muscles that protect the knee joint, Mr. Nunn says. If you don’t have access to a boat or a rowing machine, he says, mimicking the lower body rowing motion on land is as simple as adding squats into your routine. “When I underwent two knee surgeries, both doctors told me to start doing standard standing squats to regain strength,” he says.
Core strength and balance also help rowers excel on the water. “We need to be able to balance a 26-foot-long boat that’s only about a foot wide while rowing backward in a straight line,” he says. His coach at the University of California, Berkeley, where Mr. Nunn rowed for four years, said rowing requires the stamina of a runner, the balance of a gymnast and the power of a Greco-Roman wrestler, all rolled into one.
To that end, Mr. Nunn likes to enhance standard exercises like the squat or lunge with resistance bands, Bosu balls and other twists, like a pillow, that challenge balance and coordination. The following exercises focus on building strength around the knee joints while also helping train balance and core stability. He suggests performing three to five sets of each with one minute of rest in between.
The Workout
Dynamic Wall Sit
Why: “Wall sits are an invaluable exercise to build overall leg strength and stability,” says Mr. Nunn. “They are a staple of sports that require leg endurance such as skiing, football, ice hockey and cycling.”
When you are having a strong running season, it is hard to think about slowing down. In 2015, Ray Marquette ran 16 races, including three marathons. He set a personal record of 3:42:28 in Chicago and three weeks later ran the New York City Marathon. Shortly after, Achilles tendinitis flared up and has plagued him on and off ever since.
“I probably wasn’t fully recovered [from Chicago],” admits Mr. Marquette, who works at a global financial-services company in New York City. “You hear stories about chronic overuse but don’t pay attention until you can’t run.”
A member of the New York Harriers road running club, Mr. Marquette, 40, says training and racing are important parts of his social life. Reluctant to stop running completely, he learned to manage his pain, he says. He scaled back from 65 to 25 miles a week and started to go to physical therapy. “I was never as fast and my body never felt great after running,” he says.
He tried cross-training with swimming, spinning, yoga and strength training but couldn’t get excited about any of it. Last summer, after a year of pain-free running, he was struck by a bout of plantar fasciitis, an inflammation of the bottom of the foot often caused by a tight Achilles tendon. An MRI revealed a partial tear in the ligament.
Searching for a new endorphin fix, he discovered Rowgatta, an indoor rowing boot camp. “It doesn’t replace a two-hour run, but it’s low-impact, gets my heart rate up and works muscles I neglect when running,” he says. Mr. Marquette hopes a winter of rowing and physical therapy will get him healthy enough to complete a half-marathon this fall.
Jack Nunn is the son of John Nunn, who won the bronze Olympic medal in 1968 with his partner Bill Maher in the double sculls rowing event. I sat down with Jack this week to ask him if he felt like he grew up in his dad’s shadow.
Jack, can you briefly walk us through your story – how you started and how you got to where you are today? My whole life revolves around fitness. My father, John Nunn, won an Olympic Bronze Medal in rowing in 1968 at the Mexico City Olympic Games, and he was the Olympic Men’s rowing coach in 1976 at the Montreal Summer Olympic Games. I always grew up playing sports and ended up rowing in 1996 for Long Beach Juniors and the next year where I qualified for the 1997 Junior National Team Selection Rowing Camp.
From there, I went on to star for four years at UC Berkeley with a full scholarship, winning four Pac ten championships and three IRA National Championships. I was a member of the US National Rowing Team from 2001-2006 winning a silver medal at the World Championships Eight Rowing event in Linz, Austria in 2001. When I’m not rowing or teaching on average 15 hours of classes per week, I love to compete in triathlons, marathons, cycling, and Ironman events. So far, I’ve completed fourteen full Ironman competitions and seven half Ironman’s. My motto is: “fight to the finish and do the best you can. What’s possible is what you think is possible.”
In 2017, I completed the most grueling Ironman in the World in Norway called the Norseman Extreme Ironman distance triathlon. The Isklar Norseman Xtreme Triathlon is probably one of the craziest things an individual can put themselves through. This race bills itself as, ‘simply the ultimate triathlon on planet Earth’ and they are right. It’s a total of 226km spread over a freezing cold swim, a brutal ride and a seemingly impossible marathon footrace up a mountain. This is not your everyday ocean swim. You’ll find yourself taken by boat to the middle of a Glacier near the town of Eidfjord, Norway. You are then required to jump into chilly waters off the back of a car ferry and then swim against the current over 2 miles back to shore. The bike ride consists of 10-percent grades uphill with five different mountain peaks and a total of 15,000 feet of climbing over 112 miles. The 26.2-mile marathon at the end of the competition consists of the ascent of Mount Gaustatoppen which is 6,000 feet high. This is where the make or break really happens. By now you’re exhausted, cold, and probably wondering why on earth you thought this was a good idea. This is undoubtedly one of the world’s toughest races. The combination of extreme conditions and unenviable ascents make sure to deter only the most severe or craziest of competitors. This year, I’m taking my challenge to a whole new level and currently training for the Ultraman Extreme endurance race Feb. 15-17, 2019 in Orlando, Florida. I’m doing this race to honor my father’s Olympic Bronze medal that he won at the Mexico City Summer Olympic Games just over 50 years ago. Ultraman Florida in Orlando is a three-day athletic endeavor guaranteed to test an athlete’s physical and mental limits. The race covers a total distance of 322 miles, around central Florida and it is more than a double ironman. It requires that each participant completes a 6.2-mile swim plus a 92-mile bike ride the first day, a 171-mile bike ride the second, and a 52-mile run on the final day. This will be my most difficult challenge yet, and I’m now training 25 plus hours a week for the past several months in order to prepare for this strenuous competition.
Doing a single Ironman competition is tough. Doing several in a single year is tougher. But what if you did 3 in 28 days? Find out what it takes.
The Ironman circuit has offered Jack Nunn many opportunities to travel over the last eight years. Since 2008, Jack has competed and completed 8 international Full Ironman races and the Inaugural Ironman Vineman race this year in Sonoma, California. In 2013, he began racing shorter sprint triathlons, winning his age group in almost every single event racking up his total race count to over 100 events around the world.
He has also moved up in the ranks from a Bronze AWA medalist in 2014 this past year to a Silver AWA medalist in 2015 earning a little more respect along the way. Jack is also the 2015 Clydesdale 220lb+ National Champion and still holds the fastest time in the Olympic Distance Triathlon event in Grand Rapids Michigan.
The reason why Jack decided to attempt 3 Ironman’s in one calendar month was so that he could try and get to his goal of becoming an Ironman Legacy qualifier.
Jack is training for that elusive legacy spot in Kona, Hawaii as the Ironman Lottery was banned last year and the only way to get into the race is to either qualify with time or become an Ironman Legacy. You must complete 12 Full Ironman branded distance events and then you have a chance to be selected for a spot.
Jack also wants to educate people about the benefits of cross training, especially using the indoor rowing machines he utilizes at his business Roworx in Long Beach, California. Jack educates athletes during the year and encourages people to train during recovery blocks throughout the season.
His goal is to help swimmers, cyclists, and runners stay injury free and mentally fresh.
The key benefits of rowing for triathletes consists of maintaining a low impact and total body workout while enduring the pain and high caloric burn of rowing.
Ironman #1- Vineman, Sonoma
The original creator of the Vineman had always dreamed of having the full Ironman distance event with over 2,000 participants. There were 2,100 at this event, turning his dream into a reality after 28 years. Jack completed in 12:02:07, placing 60th in the M35-39 division and 397th overall.
Ironman #2- Kalmar, Sweden
Ironman Sweden, now in its fifth year, is a role model of how every major Ironman race should be modeled. Jack described it as a fun, historical, flat, and beautiful course.
The fan base consisted of thousands of spectators and a supporting community that offered incredibly positive energy towards all of the participating athletes along the course. Jack completed in 11:51:53, placing 196th in the AK M35-39 division and 1,132nd overall.
Ironman #3- Vichy, France
Ironman Vichy, France is now in its 2nd year of operation and offers a unique blend of history and beauty with a very professional and technical course. The Vichy Ironman and 70.3 are held on the same weekend but alternate days as they sold this race to the absolute max with more than 5,000 competitors.
Jack chose to participate in the Vichy Ironman mainly because of his very aggressive plan to complete 2 full Ironman’s in Europe that were only 8 days apart.
Coming off the Kalmar, Sweden Ironman he decided he would try and get his 9th overall Ironman checked off the list as he was very determined to get qualified for the elusive Ironman Legacy spot requiring 12 Full Ironman finishes.
This decision turned out to be the hardest series of race events that he had ever done in his life. Jack felt good mentally after the Kalmar Ironman but his body was broken and he found myself with barely a week to recover between races. Jack completed in 13:18:20 with an overall rank of 1,261.
Jack completed all three full Ironman’s in one month and had an average finish time of 12 hours flat. It was the hardest athletic challenge he had ever done in his entire life and does not recommend anyone try it unless they are in tremendous physical and mental health. It pushed Jack to the edge of injury and nearly broke him but he survived to tell the story to inspire others to use cross training with rowing and other unconventional training methods.
Jack created Roworx after winning numerous medals in various events on the international rowing stage. Jack started rowing in 1996 for Long Beach Juniors and made the 1997 Junior National Team Selection Camp. He went on to star for four years at UC Berkeley, winning four Pac-10 championships and three IRA National Championships. Jack was a member of the first ever undefeated Pac-10 and IRA National Champion Freshman 8 in 1998 and repeated the feat by going unbeaten in 1999. Jack helped his varsity 8 place second at the Henley Royal Regatta in 1999 in the Ladies Plate Challenge Cup in London, England. As a member of the US Rowing National Team from 2001-2004 he placed second at the 2003 Pan American Trials in double sculls and had an outstanding 2002 that saw him claim a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals. LEARN MORE: WEBSITE
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