Newbie Needs Help

[[old] tom.k]

Hi, I need some help with my training program. I'm a complete beginner and also my condition is quite bad. I row every day and I began according to a booklet I got with my C2, first 3 weeks like this - day 1 and 2 10 minutes, days 3-5 15 minutes and 6 and 7 10 minutes, all at 65% of max heart beat. Now I'm finishing week 3 and I'm not sure how to continue. The problem is that in the booklet they have the program considering only 3 days a week, and I really want to row every day. For the next 3 weeks, they say - 2x 10 minutes @ 75% 1st day, 20-30 minutes @ 65% 2nd day and 20 minutes @ 70%. So how to adopt this setup for the whole week? Or am I just taking it too seriously? I don't want to screw anything up....

[[old] psaint]

Go to the UK Concept2 site and check out the training sections. It's at <a href='http://www.concept2.co.uk/' target='_blank'>http://www.concept2.co.uk/</a>. Read or download the training guide at <a href='http://www.concept2.co.uk/guide/downloads.php' target='_blank'>http://www.concept2.co.uk/guide/downloads.php</a>. It has plenty of info to keep you busy. <br /><br />Keep doing a bit longer and a bit faster and you will notice improvements will come very quickly. As for the booklet that came with the rower it doesn't know what shape those that read it are in and as with all such manuals they will err on the side of caution. Whatever you do stay with the rowing and you'll be happy with the results.

[[old] Mark Keating]

<!--QuoteBegin-tom.k+Feb 11 2005, 05:43 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tom.k @ Feb 11 2005, 05:43 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi, I need some help with my training program. I'm a complete beginner and also my condition is quite bad. <br /> </td></tr></table><br />Hi Tom;<br />Your current situation sounds exactly the same as mine about 11 months ago - that is when I first started with the erg.<br /><br />I am sure that you will receive lots of advice; the one thing that has worked reasonably well for me is the C2 Interactive Programme <a href='http://www.concept2.co.uk/training/interactive.php' target='_blank'>http://www.concept2.co.uk/training/interactive.php</a> . I like the varied workouts and the structure helps keep me motivated. Select your athletic level, the number of times you want to work out per week and how many weeks you wish to train - very simple to set up.<br /><br />I am about 14 weeks through a 20 week program and am really enjoying it, although the next time I start a programme I think I will add one 40' or longer UT2 session per week to the mix as well.<br /><br />good luck,<br />Mark<br /><br />P.S. I have found the C2 training guide <a href='http://www.concept2.co.uk/guide/' target='_blank'>http://www.concept2.co.uk/guide/</a> of great value as well.

[[old] tom.k]

Thanks for your answers. About that interactive training program, on fitness level 1 I can only row 3 times per week and I want more.... And about that PDF training guide - wow, didn't know the rowing is such a science! I guess I'll just really keep slowly adding time and intensity to my daily workouts, keep the load in the middle of the week higher and that's it.

[[old] Mark Keating]

<!--QuoteBegin-tom.k+Feb 12 2005, 03:54 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tom.k @ Feb 12 2005, 03:54 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thanks for your answers. About that interactive training program, on fitness level 1 I can only row 3 times per week and I want more.... </td></tr></table><br />You could probably add a 30 to 40' UT2 session once per week to bring your total workouts to four. I wouldn't row any more than that in the beginning, you need to give your body a chance to adjust to your increased activity level. Remember it likely took a long time to get your body into the condition that it is in, it is going to take a while to get back into shape. At this point you should be trying to avoid injury or burnout from overtraining.<br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->And about that PDF training guide - wow, didn't know the rowing is such a science! </td></tr></table><br />Yeah, there's a lot of reading there isn't there! But don't be intimidated, if you're like me you will only have to read it over 16 or 17 times before it starts to sink in. <br />Actually it's not that bad. It's fairly plainly written for the most part and well worth the read.<br /><br />Keep us posted with your progress.<br /><br />Mark<br />

[[old] 6:50_wannabe]

For me the best way to improve my base and my endurance is 2x 20min with 10 min break between them. Lets say on monday I do a 2x20 mins at 4 1/2 on the presure dial @ 18-22 spm with 100% power meaning giving it all every single stroke. Then tuesday I do a 1x20 mins the same way and lift some kind of weights and core work out. Then wed. 2x20mins the same way then thursday i switch it up and do a 5k at same status then weights core or some runing then friday id do 2x 5000 with 10 min break. In just 3-4 weeks you will improve quite a lot in time and endurance . But thats just me im no expert . Then after these 3-4 weeks its good to do some fast pieces. Lets say i do 1-2 weeks of this: BTW i take sat&sun off to recover. so i was saying: monday 3x2000 then some core work outs, tuesday 3x1500 with some weights and core, wed. 2x 2500 and core thursday 6x1000 and core. then friday 1x 2000 with some weights and core.<br />The weight level i do during the 3-4 weeks of long pieces is 90% of max weight 10 reps of 3 sets . I usualy bench press, leg press lat pull downs one arm rows ivanovs if you know what they are squats bisept curls and some kind of trisept work out then i do assisted bench dips and chin ups.(dont do them all some times but most)<br />Then on the other days i do rotations meaning i go around and do all the machines 3 times with 50% or less of max weight i can lift 100 reps of each thing. This is garanteed to kick you into gear. If its too extreme for you , you can adjust to level. Im just giving what works for me. I hope i have helped a bit and just keep on erging. <br /> <br />