Starting up after a year off

[Myopic Squirrel]

Preparing to mount "the Truth Machine" after a year off. During that period did nothing of an aerobic nature, so basically starting from "0". Did an easy 12 minutes today for 2000M at 12/14 SPM, and felt okay (I mistakenly had the drag at 10, thinking it was 0. Next time I'll wear my glasses). At this beginning stage can I erg every day, incrementally adding "X" minutes, until I build to 30 - 40 minutes, or should I go every other day, building incrementally? Thank you in advance.

[Bob S.]

Preparing to mount "the Truth Machine" after a year off. During that period did nothing of an aerobic nature, so basically starting from "0". Did an easy 12 minutes today for 2000M at 12/14 SPM, and felt okay (I mistakenly had the drag at 10, thinking it was 0. Next time I'll wear my glasses). At this beginning stage can I erg every day, incrementally adding "X" minutes, until I build to 30 - 40 minutes, or should I go every other day, building incrementally? Thank you in advance.

I would think that it would depend on how big "X" is. But it depends much more on how you feel. Try every day and if you reach a point where you don't feel up to it, back off a bit by switching to every other day, or reducing the "X" a notch.

[Bob S.]

Bob do you wear glasses please put them on, 71 years old 12/14spm very dangerous

At 91 (at least until next week) I wear glasses on my C2 dynamic when I do my morning wakeup routine - 5 minutes at 12spm. I have never had problems with low rate as long as I stick to my work per stroke limit. For the morning routine that puts me in the low UT2 range. The problems of low rate are grossly exaggerated - because people think that they have to still row at the same pace when they lower the rate. No way! It is the work per stroke that should be maintained. It is OK to make exceptions, like 30' capped at 20spm, but workouts like that should be done with some specific purpose in mind, with full knowledge of any hazards.

I stand by my recommendation to the OP, which was about the daily progression plan. I had no comment to make about stroke rate. The OP said that he/she was returning to erging after a layoff, so my assumption is that the OP is relatively experienced and knows what rate is appropriate.

Bob S., who was myopic himself until lens replacements a few months ago. Now it is a matter of mid-distance reading glasses to read the monitor.

Regarding low rates, the lower limit on the erg is 10spm and I think that the upper limit is 60spm. Outside of that range, the display just shows strange numbers. In a boat the lower limit is just enough to maintain forward motion. One good test of one's balance is to go as far as you can on a single stroke without touching a blade to the water. The top scullers can hold the balance for as much as 5 minutes. By that time, the boat has slowed down so much that it is time to take another stroke, so the stroke rate is 0.2SPM. Not being in that category, I was happy to be able to make 30 seconds - on very calm water - 2spm.

[bisqeet]

Bob do you wear glasses please put them on, 71 years old 12/14spm very dangerous

At 91 (at least until next week) I wear glasses on my C2 dynamic when I do my morning wakeup routine - 5 minutes at 12spm. I have never had problems with low rate as long as I stick to my work per stroke limit. For the morning routine that puts me in the low UT2 range. The problems of low rate are grossly exaggerated - because people think that they have to still row at the same pace when they lower the rate. No way! It is the work per stroke that should be maintained. It is OK to make exceptions, like 30' capped at 20spm, but workouts like that should be done with some specific purpose in mind, with full knowledge of any hazards.

I stand by my recommendation to the OP, which was about the daily progression plan. I had no comment to make about stroke rate. The OP said that he/she was returning to erging after a layoff, so my assumption is that the OP is relatively experienced and knows what rate is appropriate.

Bob S., who was myopic himself until lens replacements a few months ago. Now it is a matter of mid-distance reading glasses to read the monitor.

Regarding low rates, the lower limit on the erg is 10spm and I think that the upper limit is 60spm. Outside of that range, the display just shows strange numbers. In a boat the lower limit is just enough to maintain forward motion. One good test of one's balance is to go as far as you can on a single stroke without touching a blade to the water. The top scullers can hold the balance for as much as 5 minutes. By that time, the boat has slowed down so much that it is time to take another stroke, so the stroke rate is 0.2SPM. Not being in that category, I was happy to be able to make 30 seconds - on very calm water - 2spm.

You are still a young fella Bob


One word to the wise and this goes for at any age, if one is going between 10spm-16spm
do not have the DF up high, that is asking for trouble, 100 DF and no more.

the SPI (stroke/Power Index ~ Average Watts / SPM) should remain constant. the rate determines the final pace.
that way the drive on a 10SPM, 12SPM,30SPM or even more is always the same. the difference being the recovery time.

there is no "extra" strain, no more risk of damaging anything at low SPM than that of doing race pace SPM.
The only thing is the flywheel. A stationary wheel will need ~3x the initial power to move from stationary to rotary (I like the german word better; Massenträgheitsmoment - sounds much better than moment of inertia.) I doubt the wheel will stop at 12 SPM at 10 (~220) but I try not to row that low.
I might do some R14 for power. The longer recovery allows my HR to stop in UT2 whilst still developing/training for my power.

+1 for Bob.S
and nice to see you post!!!

[turboskiff]

At 71 years maybe the knees aren't so good and 12-14 spm is comfortable. No harm done if drag and watts are low.

[Myopic Squirrel]

Gentlemen,

Thank you all for your input - much appreciated! To build the aerobic base I'm starting with every day, and will experiment with the "X" amount of time and stroke rate until I reach 30 minutes. Then go from there.

[Bob S.]

One word to the wise and this goes for at any age, if one is going between 10spm-16spm
do not have the DF up high, that is asking for trouble, 100 DF and no more.

Yes,indeed. I should lower mine from the 115 that I have been using for just about everything (i.e. I just never bother to change the damper). Of course the dynamic is more forgiving than a grounded erg, so that compensates.

As an aside, the OTW equivalent of raising the damper is strapping a bungee around the hull to increase the drag. The run of the shell is cut drastically.

Bob S.

[Anth_F]

Welcome back!! Good to see another getting back in the saddle Rowing has been the most addictive form of exercise from my experiences.

With regards to how often you should row, i would highly recommend giving yourself 2 days rest per week... this will pay off in the long run with getting fitter on the erg. Just break the rest days up!! Have something like a tuesday and a saturday off for example.