Training

[old] rowsteve · Post by **[old] rowsteve** » July 18th, 2004, 1:40 pm

I just purchased an erg several weeks ago. I'm 54 years old and my personal bests so far in all ranked events have me above a 2:00 pace/500 meters, e.g. 14,311 for 60 minutes, 41.35 for 10000 meters. Never thought of myself as a weakling (I am a regular aerobic exerciser with occasional weight training) but I'm having trouble holding any pace below 2:00 for more than about 30-45 seconds, and can't even pull hard enough to get below 1:45 for even one pull. Can anyone help with suggestions for a program that will get me consistently in the 1:50s or below?

[old] John Rupp · Post by **[old] John Rupp** » July 18th, 2004, 4:56 pm

Steve, You're doing great for only a few weeks of training. What weight division are you in? I'm not consistently below 1:50 myself so don't have a program to do that for you, but some of the good ones are by Pete Marston and the Australian program for the 2k, and Rod Freed for distances.

[old] rowsteve · Post by **[old] rowsteve** » July 18th, 2004, 5:01 pm

John, Thanks for the encouragement. I'm 6'2", about 205 (app. 94kg). Can you tell me how I would get copies of the training programs you mentioned?

[old] John Rupp · Post by **[old] John Rupp** » July 18th, 2004, 11:15 pm

Steve, Here they are: Gary Wise Australian Program <a href='http://www.concept2.com/forums/media/asrl.htm' target='_blank'>http://www.concept2.com/forums/media/asrl.htm</a> Pete Plan <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5062' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 062</a> Rod Freed <a href='http://www.concept2.co.uk/news/newslett ... edition=20' target='_blank'>http://www.concept2.co.uk/news/newslett ... tion=20</a>

[old] Bill · Post by **[old] Bill** » July 19th, 2004, 3:58 am

Hello, You dont sound too different to me approx 1 year ago, your times are a bit better than mine. You will find various discussions / debates in the forum about strapless rowing as being helpful for improving your stroke. I tried this and have found it helped me to improve - all it means is that you row without strapping your feet in. I also got somebody who knew what he was doing to have a look at my stroke and give me some tips - if you send in a posting asking for help you may find someone who lives nearby or a rowing club nearby. For some friendly competition register at the nonathlon and compare yourself against other people for many different distances .... (search google for nonathlon - cannot remember site at the moment - something like www.matrix.com) Regards Bill

[old] gw1 · Post by **[old] gw1** » July 19th, 2004, 3:16 pm

The fartlek portion of my program, which has become known as the "Australian Program" was modified a few years ago by our overly analytical bowman. He wanted there to be more of a consistant weekly increase in the number of total strokes in the fartlek pieces, as apposed to the larger total stroke increases every two weeks in the original program. Either way it's always great to see rowers using part or all of the program. Anyone interested in taking your C2 work out into the surf and rowing a surfboat, let me know and we'll try find a seat in a boat at a training session in either San Diego or hopefully soon in Ft Laurderdale. Best Gary

[old] michaelb · Post by **[old] michaelb** » July 19th, 2004, 5:09 pm

If you have only been rowing a weeks, and are already up to doing 1 hr rows, I also think you are doing great. I would spend at least the next few months just doing long steady rows in the 10k or longer range, without worrying about doing speed work, or worrying too much about your speed. You want to make sure you are learning good habits. I am not at all an expert in rowing, but I found rowing strapless made a big difference in my stroke, teaching me balance and in the end, increasing my power per stroke. So I would try that out. I would also do all your rows at a low stroke rate. Although some people here find that rowing 10 meters a stroke doesn't work for them, you are in the speed range where I think it works great. So I would try that (stay at 23 spm for 2:10 pace; 24 spm for 2:05; 25 spm for 2:00, 26 spm for 1:55 and on down, or up as necessary). Or I would do a lot of 30 minute rows at 20 spm (boy, those can be hard). As you keep rowing this much, you will certainly find your times come down.

[old] John Rupp · Post by **[old] John Rupp** » July 19th, 2004, 5:17 pm

Gary, Thanks for your input and the program!

[old] rowsteve · Post by **[old] rowsteve** » July 19th, 2004, 9:19 pm

To all who replied to my original request for training help, thank you so much for your replies. I will implement many of these and report back soon on how it's going. If anyone who sees this lives in Northern Virginia and is able to help me with stroke technique, please respond. Thanks again. Regards to all, Steve Sohinki

[old] sockman71 · Post by **[old] sockman71** » July 19th, 2004, 9:30 pm

Steve, I started "training" on the C2 about 7 weeks ago. Concept will send you a free video which is pretty good if you don't have anyone to show you the basics. However, nothing beats having someone who knows how to row watching you. Take all the advice of the folks on these boards. I go strapless on on my steady states now and really concentrate on form. My PR's are dropping fast.