newb question/stroke power

[markinnb]

what did you increase your wattage?

at that low stroke rate: it means that you increased the force.
Maybe had you stayed at 100-120 W, your heart rate would not have gone up so high.
one of your posts had it properly- drop the intensity ( watts ) and keep the rating to 20-24 so that you heart rate stays in the zone you want.
as you get in better condition- you can make changes at that time to reflect your better rowing skills/abilities.

1... 137 watts at 18 rating. 164-180
2... 108 @ r 23 heart rate ~ 146-156......X marks the spot.
3. 155 @ 16 hr................155-165

maybe your enthusiasm for this got the better of you. it is really fun.

[Deqlyn]

Hi mark, yes i pressed more from the legs as suggested by one of the posts. It sounds to me that 80% of HR is what I want, and eventually my watts can increase as my HR stays normal. I agree VERY fun. I am far from a patient person by any means, just not in my profile. However I am willing to put the work in. So it sounds like less force 80%ish of HR and over time my conditioning will get better to where I can get more Watts out the door without increasing my HR so much. Is that what I am looking for? THat is what I am reading from your post and a few others. Going to be a long journey but I am in it to win it. I started very small with spartacus and worked way up over 2 years. thanks again for the help

[markinnb]

less haste. more speed. .
I would be just repeating what I have read in regards to the heart training programs. But that is what I understood. others may explain it or you can read the threads on here about heart rate training

congrats . now that you are doing better with the leg part of the drive, it will become better overall.

I may look at that spartacus thing but from Jack's comment, its a doozy of a workout. I like the plan I have now- bits and pieces stolen from the guys on this board.

[hjs]

Ok kept my HR at 150 average which is just under 85% and my SPM in the low 20s. obviously watts are down and I got the sensation of running without running. So I need to keep at this pace(much like pete plan suggests) and build on the distance. Eventually you increase the intensity once you can keep your HR down? Is that the goal here? Needless to say i am going to try and find a rowing coach at the local club for a few sessions so I can quit botherin ya'll



HI Alissa, on my first sessions I was. As suggested by other posters I wanted to up my SPM, I believe I took twice the time in the recovery. next time will have the wife film at start and halfway through. thanks for the help!

These are the sessions you need to do right now. And don,t look at the average hf, but if you use 150 as cap, do not go over 150.
For strenghttraining, I looked at the link you provided, most stuff is useless, it does not work te major muscle groups. A good rule to use is doing excercises that work over multiple joints. Isolation stuff is hardly needed.

[Deqlyn]

Alright I went and saw a coach from the local rowing club. good news is stroke was mostly ok. Areas for improvement were keeping my back straight instead of haunched, bring legs perpindicular to the ground and leaning forward at the catch. It did not occur to me I should get the chain back to starting point. Luckily that is easy for me as I am flexible as a "Yoga'r". As a result I rowed at the same heart rate effort but 20 watts more.

Im in the middle of week 3 of the beginners pete plan and things are going smooth. Im up to 6k still maintaining a 2:30 pace and heart rate below 150(80%). I guess the next question is since those arent earth shattering numbers, aside from following the Pete plan where do I go from here? Keep building cardio?

Thanks for all your help thus far.

[Bob S.]

Alright I went and saw a coach from the local rowing club. good news is stroke was mostly ok. Areas for improvement were keeping my back straight instead of haunched, bring legs perpindicular to the ground and leaning forward at the catch. It did not occur to me I should get the chain back to starting point. Luckily that is easy for me as I am flexible as a "Yoga'r". As a result I rowed at the same heart rate effort but 20 watts more.

Im in the middle of week 3 of the beginners pete plan and things are going smooth. Im up to 6k still maintaining a 2:30 pace and heart rate below 150(80%). I guess the next question is since those arent earth shattering numbers, aside from following the Pete plan where do I go from here? Keep building cardio?

Thanks for all your help thus far.

Only 3 weeks in is pretty early, so for now it looks like you should just stick with your current beginner's Pete Plan and see what develops. Alternatively, you might be ready to drop the beginner's and take up the regular PP - along with the other 3Ps - patience, persistence and perspiration.

[Deqlyn]

Thanks Bob. As you can tell im not very patient. however I am seeing results. Core is trimming done nicely but I am maintain/gaining weight aill go check out regular pete plan.