Returning to the erg after 20+ years away. Advice?

[Muckbeast]

Background:

I rowed competitively in high school, college (Georgetown University Varisty Lightweights), and for 2 years beyond (before law school & work completely took over). While in law school, I also got aerobic instructor and personal trainer certifications. I have a decent amount of knowledge about training and diet from all of the above.

I have a Model C I bought in 1993 that I am happy to report still works great. Until this week, I hadn't used it since maybe 1996 or so. I started a video game company while in law school, and due to work and family for the last 20 years I've had a pretty sedentary life style. I tried to stay active, but it was sporadic.

Getting Back in Shape:

On 11/28/2015 I finally got myself on a good roll. I've worked out every day since then: an hour or more of aerobic exercise per day, lifting weights 2-3 times a week (with the occasional "day off" where I just go for an hour walk, to keep my streak alive which really matters to me). My diet is pretty solid. I track it on myfitnesspal pretty religiously to keep myself honest. I've lost 70 lbs since Nov '15. My doctor, friends, and family are ecstatic, but I'm still overweight (yeah, it was that bad... So bad I'm too ashamed to say exactly. Lightweight curse?)

What Got Me Back on the Erg:

My gym announced a contest this month. Best 500m time wins a free month. The free month is nice, but I just want to win. I SHOULD BE ABLE TO WIN THIS! I AM A ROWER!! The ergs at the gym have always called out to me, but I ignored them. All those years of serious competitive rowing resulted in PRs seared in my brain... PRs that I could never get close to now. But this contest was apparently the final nudge I needed and I'm back in the saddle.

Getting Started:

To give myself a baseline to start from, I warmed up and did a 500m. 1:46.6 .... Meh.

Nobody at the gym has logged a time yet (you can log them any time this month) so I have no idea where I stand. But more importantly, I'm not sure what I can expect to get to in just a few weeks.

What Happened to the Leg Burn I Remember "Fondly"?

My biggest surprise has been that my main limiting factor seems to be aerobic rather than strength. Long before I'm feeling that all-too-familiar burning in the legs, I'm sucking wind and my lungs are on fire. I didn't expect that. My memory of winters on the erg are filled with legs on fire, falling off the erg barely able to stand. Things are much different currently.

My Current Training Regimen:

Day 1, after the test 500m, I did 3 x 10 minutes. Day 2 I did 4 x 10 minutes. (keeping splits under 2:30). I'm really just trying to regain some muscle memory and hopefully get my body to adapt aerobically so I can get air.

I'd like to be able to work up to 3x20' or 2x30'. I like to do 60 min of aerobic exercise every morning before work.

I figure I'll hopefully throw in a few old standby workouts I remember from winter training of years past. 8x500 and 5x1500 for example. (omg... willingly doing 5x1500? Am I crazy?)

Thank You For Making It This Far!

Thoughts on all of this? I kinda rambled but this is half confessional and half looking for help.

Basically, I'm an older, fatter version of a former rower who used to be quite good on the erg. As a result, I have a lot of expectations to manage while re-learning how to train and get good again on the erg.

All my knowledge and experience training on the erg is that of a ~20 year old, 160 lb, elite athlete. I'm very far from that right now, but the competitive fire still burns!

[MarkEg]

Pete Plan.

https://thepeteplan.wordpress.com/the-pete-plan/

[JohnAd]

Firstly, welcome to the forums, seems spookily quiet on here, presumably something to do with labor day.

As a result, I have a lot of expectations to manage while re-learning how to train and get good again on the erg.

One bit of advice is to forget about the more distant past and just concentrate on being better than yesterday, last week or last month. That way you can get the feeling of moving in the right direction rather than constantly comparing yourself to something that you may never reach. The Pete plan recommended above is perfect for that kind of progression.

[hjs]

You know have trained 20 years ago, you may be less fit, but those basic rules still are valid. Simply adjust your paces.

Re 500, I would expect a sub 1.30 from some, if you are a bit larger and are ok ish strong that is pretty doable. So if your 1.48 was already not easy, think you won,t get that free month.

[Muckbeast]

You know have trained 20 years ago, you may be less fit, but those basic rules still are valid. Simply adjust your paces.

Re 500, I would expect a sub 1.30 from some, if you are a bit larger and are ok ish strong that is pretty doable. So if your 1.48 was already not easy, think you won,t get that free month.

I'm not sure how to evaluate my 1:46.6. My lungs were feeling it but I wasn't collapsing. But again, I'm just getting back on the erg after 20 years. Putting aside fitness/strength, I'm not 100% sure where my mental strength is so I don't know how hard I can push myself. Back in the day, I could push myself right to the edge before passing out. I doubt I can do that currently. I have no idea how much of that I will get back.

[Muckbeast]

Pete Plan.

https://thepeteplan.wordpress.com/the-pete-plan/

Thank you. That is excellent. It is interesting how similar that plan is to what we did in winter training. Wow. Our coach had a real plan and stuff!

A question: As I noted before I'm also working very hard to lose weight, and I try to do at least 60-100 min of cardio per day to help with that. Is there any problem with doing additional "slow and steady" fat burning HR stuff in addition to the stuff in the Pete Plan?

Like doing 6x10 minutes, 3 x 20 minutes or 2 x 30 minutes slow and steady in addition to the Pete Plan, for example?

[Muckbeast]

Firstly, welcome to the forums, seems spookily quiet on here, presumably something to do with labor day.

Thank you!

One bit of advice is to forget about the more distant past and just concentrate on being better than yesterday, last week or last month. That way you can get the feeling of moving in the right direction rather than constantly comparing yourself to something that you may never reach.

Thank you. I am going to keep repeating this to myself in my head. It isn't easy. I was flipping through an old log book I had stored away with my Model C. Part of me is proud ("wow, I was a beast") but a larger part is ashamed ("holy crap, you've really let yourself go!").

[MarkEg]

Pete Plan.

https://thepeteplan.wordpress.com/the-pete-plan/

Thank you. That is excellent. It is interesting how similar that plan is to what we did in winter training. Wow. Our coach had a real plan and stuff!

A question: As I noted before I'm also working very hard to lose weight, and I try to do at least 60-100 min of cardio per day to help with that. Is there any problem with doing additional "slow and steady" fat burning HR stuff in addition to the stuff in the Pete Plan?

Like doing 6x10 minutes, 3 x 20 minutes or 2 x 30 minutes slow and steady in addition to the Pete Plan, for example?

Can't imagine that extra SS will do any harm, providing it isn't affecting your ability to carry out the PP to the letter.

[hjs]

You know have trained 20 years ago, you may be less fit, but those basic rules still are valid. Simply adjust your paces.

Re 500, I would expect a sub 1.30 from some, if you are a bit larger and are ok ish strong that is pretty doable. So if your 1.48 was already not easy, think you won,t get that free month.

I'm not sure how to evaluate my 1:46.6. My lungs were feeling it but I wasn't collapsing. But again, I'm just getting back on the erg after 20 years. Putting aside fitness/strength, I'm not 100% sure where my mental strength is so I don't know how hard I can push myself. Back in the day, I could push myself right to the edge before passing out. I doubt I can do that currently. I have no idea how much of that I will get back.

Being an almost 50 year old, I can tell you will be surpriced how rapidly you can improve and how close you can get back to old levels. The erg is age friendly. When you are not fit, you can,t push yourself proberly, but it will come back.

[Carl Watts]

In keeping with your interest in video games.....

www.digitalrowing.com

[Muckbeast]

Only 4 days back on the erg so far:

Day 1: warmup, 500m test piece, 3 x 10 minutes
Day 2: warmup, 500m test piece, 4 x 10 minutes
Day 3: 3 x 20 minutes
Day 4: 2 x 20 minutes (busy work day today, all I had time for this morning)

I'm only shooting to keep it under 2:30 during these 10 or 20 minute pieces.

I don't think I'm ready to start on the Pete Plan yet as I'm really feeling limited by basic discomfort and lack of muscle memory on the erg. My upper back muscles get really tight to the point I feel like it actually starts to negatively impact my breathing once I get 10-15 minutes in. My left hand occasionally gets numb and two of my knuckles on that hand are sore. I am sure these are all short term limitations that I can fix with time on the erg.

My thought is that I need another week or two of just getting in as many minutes on the erg as possible to force my body to adjust. Build flexibility, comfort, muscle memory, etc.

Thoughts?

[Pie Man]

Twenty years is a long time, have you watched the c2 technique videos to remind yourself how you row. Make sure even check your drag factor. I had a break of 10 years in skiing and although I thought I was doing pretty well I actually had a basic problem that needed work on.

[hjs]

Yes take your time, it sounds like you have weaknesses in the body, first get your body get accustomed to rowing again. You know how it worked 20 years ago. Nothing changed.

Pplan is a sharpening short term thing, certainly not needed now.

[Muckbeast]

Twenty years is a long time, have you watched the c2 technique videos to remind yourself how you row. Make sure even check your drag factor. I had a break of 10 years in skiing and although I thought I was doing pretty well I actually had a basic problem that needed work on.

I watched a few videos just to make sure, but I think between high school, college, and national team camps, proper erg & rowing technique has been burned into my brain forever.

I read up on drag factor but I'm not really sure how to factor that into my training. I generally just adjust the damper to what feels comfortable. My Model C at home has a PM1 so I can't even test the DF. Our gym has Model Ds with (I think) PM5s so I'll check it there.

[Muckbeast]

Yes take your time, it sounds like you have weaknesses in the body, first get your body get accustomed to rowing again. You know how it worked 20 years ago. Nothing changed.

Pplan is a sharpening short term thing, certainly not needed now.

Yes, there are definitely weaknesses in the body!!! That's for sure.

Today I did 3 x 20 minutes and I had no numbness or knuckle pain in my left hand during the first 20' pieces, and only a little bit at the end of the last one. So that is already improved.

I imagine once my upper back and shoulders have adjusted, that will improve my breathing too.

I think in general my body is undergoing a pretty big shock to the system right now and will need some time to remember what this crazy machine is and gain a level of tolerance.