first few runs of 5000 meters.

[bloomp]

Never thought about how the shower would get cleaner.

As for the PP:

Monday - 5000m straight
Wednesday - 6x500m with 2 minutes rest
Friday - 5000m straight

I'm not sure where you got 2x2500m with 2' rest, but it's better just to get used to taking 500-some strokes at once rather than breaking it up. As for the extra workouts, you could definitely do your lifting then hop on for 20' at a lighter pace than your last 5k.

Glad to hear you're getting aggressive about it!

[rykertest]

[quote="bloompAs for the PP:

Monday - 5000m straight
Wednesday - 6x500m with 2 minutes rest
Friday - 5000m straight

I'm not sure where you got 2x2500m with 2' rest,

quote]

Hey Bloomp, thanks again for the reply. On this link (the one that inda left for me earlier) http://thepeteplan.wordpress.com/beginner-training/

It showed this as the schedule for the first week.

5000m

6 x 500m / 2min rest

5000m

[20min]

[2 x 10min / 2min rest]

I assumed that it was referring to the workout for the 3rd day of that week. What does that last part mean then if it's not part of the 3rd 5000m workout, I'm confused.

Thanks!

[bloomp]

Verbatim from the PP:

"Week 1:

5000m – The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and efficiency. Use the single distance pieces to work on the different elements of the stroke you read about in the technique section. Aim for a feeling of smooth acceleration through the drive, and to be slow and relaxed during the recovery.

6 x 500m / 2min rest – Interval sessions allow you to work at a higher intensity by splitting the workout into smaller segments. Don’t get carried away in the early intervals thinking it is easy though, you have many weeks ahead to increase the intensity. As you become more experienced at interval training over the coming weeks you will learn how to pace the different types of session.

5000m – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.

[20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.

[2 x 10min / 2min rest] – 5 sessions in the first week, you must be keen. Have a go at your first longer interval session. Breaking up the 20min row like this allows you a short break to regain your full concentration, and make sure to take on some water while you can. Row the first 10min at the same pace as your 20min session, and then aim to just beat the distance on the second 10min."

[rykertest]

Verbatim from the PP:

"Week 1:

5000m – The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and efficiency. Use the single distance pieces to work on the different elements of the stroke you read about in the technique section. Aim for a feeling of smooth acceleration through the drive, and to be slow and relaxed during the recovery.

6 x 500m / 2min rest – Interval sessions allow you to work at a higher intensity by splitting the workout into smaller segments. Don’t get carried away in the early intervals thinking it is easy though, you have many weeks ahead to increase the intensity. As you become more experienced at interval training over the coming weeks you will learn how to pace the different types of session.

5000m – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.

[20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.

[2 x 10min / 2min rest] – 5 sessions in the first week, you must be keen. Have a go at your first longer interval session. Breaking up the 20min row like this allows you a short break to regain your full concentration, and make sure to take on some water while you can. Row the first 10min at the same pace as your 20min session, and then aim to just beat the distance on the second 10min."

uuummmm.....I was told there would be no reading in rowing.

[iain]

Any exercise combined with a healthy and balanced diet will produce the results you want.

I agree, the most important thing is that you enjoy it as erging is too hard ti keep up long term if you don't.

...your body has a huge amount of energy in reserve (glycogen) that is recruited when you deplete what is available. I've heard there's up to 10,000kCal available to burn through.

I had heard 2000kCal (that isn't too far off 10000kJ, are you sure you are not getting the units mixed up?), are you sure? Having hit the wall on a marathon when I didn't have a significant meal in 8 hours, I think 2000 seems closer. In addition, this does vary. If you have not eatten much carbohydrate since your last session, the glycogen will not be fully replenished. However, for slower rows some will come from fat metabolism. If you have a source for your 10MCal, I would be very interested.

Regards

- Iain

[rykertest]

I am interested to see where the caloric reserve (glycogen) conversation goes because I experienced my first row where I flat ran out of gas. Not just tired, but weak the other night. It was after dinner by about 2 and a half hours and I had had some whole wheat pasta with turkey. I got to about 3000m out of 5000 and just had no energy left. I kept going but my form sucked and I should of just stopped. Maybe my dinner was too big or I had too many carbs vs. protein I don't know. It happens in any workout program sometimes, but I was kind of confused thinking a cup and a half of pasta should of left me with plenty of energy.

Trying to lose FAT and at the same time have energy for rowing (which I'm very new too) will take some tweaking, but I'lll get there. Am I correct in that the timing of the carbs for longer rows like that are more important that what?

I wonder if I need to back off a bit on the workouts as maybe I'm overdoing it? Being new to rowing, maybe 3 good hard rows a week would be enough and I can lift or do body weight exercises 2 of the other days?

Thanks!

OH - Thanks for the clarification on the beginner plan bloomp, the answer was hiding right in front of me and I just didn't even see it.