Question: Returning To Fitness After An Ailment

[raotor]

Due to an ailment I haven't done any training in just over 3 weeks. Previously, I would train between 5 - 6 times a week on average and perhaps row around 60 - 100+ K each week depending on the requirements of the programme I was following at the time.

Now I am going to be starting the long road back to try and regain all the lost fitness and was not really sure how one should go about returning to fitness after such a long hiatus.

I mean, should I really try working hard and sweating bullets on long steady state pieces or begin much more moderately and slowly build?

I do know that from a recent paddle I did on the erg that I have lost a lot of fitness and so feel pretty much as if I'm starting from scratch once more.

So, if anyone has been in a similar situation and can provide me with some idea of what is a good way to get back into training I would be grateful.

My own idea was to limit myself to 5K per day and for the moment focus on form, staying loose and not worrying about splits or anything and just work up a bit of a sweat. Then, after perhaps a week of this, try upping the distance to 6K or so and gradually increase to exercise the aerobic system and do it that way.

Any ideas welcome.

[KMC1993]

I am in a similar position after having 6 weeks off, I did a 2k today and am 40 seconds off my PB set 2 months ago My plan is to use a heart rate monitor and put as much mileage as I can in at UT2 level, I'm going to do this for the next 10 weeks and hope it should build up my base pretty well and hopefully have me back close to my PB come september.

[TomR]

You don't say how long you had been rowing or how old you are, so there are unknowns concerning your previous level of fitness.

Nonetheless, unless you were seriously ill or health problems linger, I expect your fitness should come back pretty quickly. Just get on the machine 5 or 6 days a week, as you did previously, and over the course of a month,\ or six weeks, you can probably work back up to your previous sessions. Your pace will be slower, but unless your planning to race on the water this summer, that's not an issue.

I'm no doctor, just offering thoughts based on my own experience.

[lindsayh]

just had a month off myself travelling. My view would be don't worry too much - your consistent training can be resumed and you will be back within a few weeks I suspect. Back off a bit for a week or 2 and you will be fine.