Your Program

[[old] prairiefire]

I have a question for those of you who have been at this game a year or longer. Do you adhere to any specific year around training model? As a newbie (April of '05) I just started to row with an attempt to gradually build up my distance. After reading this board, I have come to the realization that I can take advantage of a "virtual coach" by following one of the plans often touted here and hopefully improve my ability more scientifically. Right now, I am still base building, but utilizing some speed work from Pete's Plan. I think I need a coaching session with Xeno to check my fundamentals (or lack thereof).<br /><br />So what type of training program do you all follow? I am especially interested in the 50-59 group.<br /><br />Thanks.<br /><br />Bernie

[[old] Xeno]

Hi Bernie<br /><br />The most important training intensity to improve and maintain an excellent quality of life through rowing is to train at the AEROBIC level. This workout intensity keeps the lactic acid concentration in your blood level throughout the workout. Aerobic training is done at or below 2mmol of lactic. By rowing 45-90 minutes at the aerobic intentisy you WILL become more and more powerful. The great thing about that is you will also have trained the foundation for 2000 meter sprint racing. The aerobic energy cycle uses lactic acid to burn O2. Thus lactic acid acumulation can be slowed down and the rower can push hard longer and sprint in the last four hundred meters.<br />To answer your question in a more practical way:<br />This is how I would proceed to put in 60' minutes of rowing. Cut your workout into 4 X 15' after each piece take a couple of minutes to drink water with electrolytes mixed in. Change stroke rate every two minutes for six minutes, break the stroke down for three minutes, and repeat the stroke variation for the remaining minutes. Stroke rate can be 20-22-24, stroke break down for 3 minutes, then 24-22-20, and you are done with 15'; repeat a few times. Be careful, the longer you train per session you should consider adding carbohydrates to your drink. Not much, just enough to feed your aerobic and anaerobic engines.<br /><br />I hope this advances you.<br />All the best,<br />XENO