coaching

jzstiner · Post by **jzstiner** » January 30th, 2009, 10:02 pm

Any real coaching here or other places? 18 months & I think I could use some help.

Nomugie · Post by **Nomugie** » January 30th, 2009, 10:20 pm

If you post your experiences, questions, times, etc. someone will have good advice to give you.

jzstiner · Post by **jzstiner** » January 31st, 2009, 12:18 am

18 months (6/07), runner for the most part, 47 years old, 7805mt half hour, 18:49.9 five Km, 7:02.1 2km, what else do you want? I think if I got on the right program, sit down, I could break world records. Cocky shit I know. I have kept a log here on concept2 since 12/08 willing to turn over the data.

bloomp · Post by **bloomp** » January 31st, 2009, 1:48 am

If you have skype and a webcam, many people (myself included) could help with your technique... i know that via row2k, that swiss beast, the iron oarsman himself, Xeno Muller charges like $30 an hour for training.

If you don't want a session like that, post a youtube video of technique (assuming you want technique help). If you just want to know what to do to work out, that's simple. 2x6k, 2x5k, 2x40', 1'/2'/3'/4'/3'/2'/1', 3x2k, 8x500m, 4x1000m... There's a lot, and depending on where you're at (and the times of your other pieces), the regimen you need may vary.

But don't think you're cocky for saying that, just wait till you're trying to hold a 1:30 for that 2k

jzstiner · Post by **jzstiner** » January 31st, 2009, 2:45 am

Ya sort that, I want to know what to do weekly. I believe in mixing distance with power year round, fuck the technique stuff, the chain is smooth. I also think this can't be safe for men to crank their hearts wide open like this? For the last 6 months this rowing thing has made me feel like I am 20 again. I swear it's like a drug!

bloomp wrote:If you have skype and a webcam, many people (myself included) could help with your technique... i know that via row2k, that swiss beast, the iron oarsman himself, Xeno Muller charges like $30 an hour for training.

If you don't want a session like that, post a youtube video of technique (assuming you want technique help). If you just want to know what to do to work out, that's simple. 2x6k, 2x5k, 2x40', 1'/2'/3'/4'/3'/2'/1', 3x2k, 8x500m, 4x1000m... There's a lot, and depending on where you're at (and the times of your other pieces), the regimen you need may vary.

But don't think you're cocky for saying that, just wait till you're trying to hold a 1:30 for that 2k

tdekoekkoek · Post by **tdekoekkoek** » January 31st, 2009, 8:14 am

Curious, what are your running times? Also, as for technique, if you think you can break world records without it, you are mistaken. Just because the chain is smooth, doesn't mean you are rowing correctly. Now, while your times are decent for not having rowed that long, they aren't stellar so you need to be teachable to get better. As has been suggested, you should post a video. I can offer advice on technique as well.

If you have been a runner for many years, you may be relying on your aerobic conditioning, which is fine, but to get more out of your stroke you have to do more than just transfer that conditioning to the erg.

jzstiner · Post by **jzstiner** » January 31st, 2009, 11:04 am

You are right about technique, I was being stupid/dumb last night, sorry to everyone here.

I am a lifetime runner who has personal bests all from 1986, (1983-1988), between the ages of 21 through 26. Again I was pretty good, but not World Class. 1500 4:09.6; 3000 8:47.6; 8km 25:24; 10km track 31:47.78, road 32:20; 15km 50:38; Half Marathon 1:11:07 & three marathons 2:43:10 in 83, 2:46:30 in 84 & 2:42:58 in 88. I never put in the volume to really park the marathon where I wanted. Now at age 47 my ankles & feet will not allow me to approach those times again. I did run 5:04.73 for the mile indoors in Jan of 2006 at the age of 44. I know if things went well I could drop under 5 sometime in the next 2-4 years. Injury does have a factor now that I am a tad over the hill.

So far I have trained 1,270,969 meters (789.7 miles?) on my E since June of 2007. Only since this past 4 months have I really dug into the rower with a lot of focus. Training for me is rowing every other day & running the other days, totaling 5-6 days per week. I have never been a mileage hog, or ever enjoyed killing myself in training. I would say that the total volume of my run/row program was slightly less then 50 miles per week. The erg allows me to tap into my motor without beating my body. The plyo/eccentric part of running is a limit for most of us.

Thanks for the help & thoughts,
John

tdekoekkoek wrote:Curious, what are your running times? Also, as for technique, if you think you can break world records without it, you are mistaken. Just because the chain is smooth, doesn't mean you are rowing correctly. Now, while your times are decent for not having rowed that long, they aren't stellar so you need to be teachable to get better. As has been suggested, you should post a video. I can offer advice on technique as well.

If you have been a runner for many years, you may be relying on your aerobic conditioning, which is fine, but to get more out of your stroke you have to do more than just transfer that conditioning to the erg.

Nomugie · Post by **Nomugie** » January 31st, 2009, 5:11 pm

Apology accepted, John.

There are a number of plans out there which you could follow. As you know from your running career, you get out of the erg what you put in to it.

The three main plans are:

The UK C2 site's plan: http://www.concept2.co.uk/training/interactive.php
There is also a good technique video that you should watch.

There is the Pete Plan:
http://thepeteplan.wordpress.com
There is also a thread on the UK forums which has more information.

And the Wolverine Plan:
http://www.concept2.com/forums/wolverine_plan.htm
It is a very involved plan, and the above is not comprehensive, but there is also a good thread with extra information on the first page.

People have had success with all of the above. Read through each, figure out which you like and go from there...

If you want to know where you are in comparison to others, you can always rank your workouts on the concept2 US site.

Good luck with your world record quest!

Emily

jzstiner · Post by **jzstiner** » January 31st, 2009, 9:22 pm

47 years old; lightweight, started June of 2007,...How am I doing?

2Km 7:02.1
5KM 18:49.9
7.805KM 30:00
10KM 39:29.4

tdekoekkoek · Post by **tdekoekkoek** » January 31st, 2009, 11:39 pm

You're doing pretty well John. Interestingly enough, we have very similar backgrounds. We're almost the same age, though I am not a lightweight. I was a runner for many years and peaked in 1987. 1500 3:58, 3000 8:36, 3000 steeple 9:35, 5000 15:17, 10k 31:10 (road) and 1/2 marathon in 1:11 and change. I pretty much stopped running in 1987 due to injuries. Would like to think I could get back into it, but I focus on rowing now and feel I am successful there, more on the water than the erg. So persevere, get some technique coaching and get a training plan. If you are used to distances, then add some interval work. One thing I take from my running background that many rowers don't seem to do that much is taking my target distance and pace and divide by 4 and do that. So I try to do 500m reps at 1:36 with 1:40 rest, with a target of 6:24 for 2K. Or similarly 1500m pieces at 1:44s with a target of 20:40 for 6K. Got some work to do to get those times, but still pressing.

Good luck. And for some technique videos, check out:

http://www.rowtube.net/rowing-videos/technique