New here.. general training question

[GeneB]

Thanks Left Coaster. I appreciate the advice.

I find myself mentally checking off the recovery steps each stroke right now in order to slow it down and not rush it so I can have good resistance on the leg drive (and not "whiff" it!).

[hjs]

In general, start out easy....

Sooo hard for us Type A personalities!

Good thread of info for us beginners (third week using a rower and out of shape). I work best under structure, and have been using the C2 weight loss schedule which has a mix of intervals and distance. Perhaps just getting a baseline of distance and solidifying good form/technique for a month or so is a good idea?

Focus on technique in the beginning is important, there is nothing settled yet, so don,t let wrong habbits slip in.

At forhand you should have a goal for a session. A benchpresser does not go for a max every session. An endurance training should is not always a race, in fact in seldom is.

The trouble with the c2 is the monitor a bit, you get info right away. The best info comes from your body.

And for starters, actually training is a 100x better than nothing, but you should be in it for the long haul, so learn habbits that support the long run.

Good luck

[hjs]

Thanks bob! Today's training was even better. I maintained the 2:20 split fairly easily and still felt great 15 minutes in so I spent the last 5 minutes right at 2:15 just to see how it felt. The spm were on the low end at 17-18 for that last 5 minutes and I'm not sure if that's good or bad. But the pace felt good. Nice and relaxed. I figure I'll keep it around there and slowly start to play around with the last 5-10 minutes of the segment and then start to add time in 5 minute blocks to work myself
Up to a slow 10k or thereabouts.

Good idea, you proberly can also start faster, say 1 second per week. The fact you rated 17/18 is positive. Good rate for easy base work.

[GeneB]

Thanks hjs, great points!

[Masterninja]

Just a quick update for all folks that were generous enough with their time to respond to my question. Been following the recommended advice for a week or so now and man just slowing down my spm, focusing on the recovery and my breathing and not rushing myself has paid off huge! I got the first 2k of my 20 minute session in 8:40 last week and right st 8:30 this week. My previous best was the terrible time of 8:06. Difference being, both of these barely had me breathing hard and my 8:06 "best" had me ready to vomit! Lol! Huge difference. I even pushed the pace the last 5 minutes of the segment and maintained a 1:52 split. That was a little rougher but still not terrible and done at around 18-20 spm. Don't plan to even test my 2k for awhile as I'm just trying to focus on the steady state work for at least the next month or so but I'm super amped up at the thought of maybe being able to hit a 7:30 or so when I do.

Thanks again to all that have contributed.

[Parky]

Keep up the good work. I was in the same position as you about 3 years ago. 2K time is now about 7.47, but not my pb.
I had a word with a young lad today and told him his tecnique was a bit out of sync after he'd just pulled 7.45. He did 20 minutes on a bike then back onto the rower to put it into practise. RESULT! He pulled a 7.25 on a lower drag setting.

[Masterninja]

Quick update... I've been following the prescribed steady state program slowly lowering my split time and getting 20-30 minute sessions 4-5 times per week with one harder sprint session about 1 time per week. I have to say the results have been fantastic so far!

Did an unplanned 2k test today cause things were feeling really good and I hit 7:38. A full 28 seconds below my previous best 2k time! This was done at a SPM of around 28-30 but I didn't even really commit to doing a 2k test until after the first 250 meters so I anticipate I may have been able to shed 2-3 more seconds off that time pretty easily. Currently at a bodyweight of 185lbs. 5'8" tall.

I'd like to attribute this to some awesome cardiovascular adaptation that has already occurred lol! But I do think the steady state work has helped to increase my endurance as well as allow me to relax and most importantly focus on form. I thought I had good form previously but I know now that I am getting much better leg drive than I had before and maintaining much better posture throughout.

Also managed a 3:39 1k last week. I believe there's still a somewhat substantial discrepancy between my short distance power output and my endurance and all my longer tests definitely show that. Long way to go still but thanks to everyone for their help thus far!

[hjs]

Quick update... I've been following the prescribed steady state program slowly lowering my split time and getting 20-30 minute sessions 4-5 times per week with one harder sprint session about 1 time per week. I have to say the results have been fantastic so far!

Did an unplanned 2k test today cause things were feeling really good and I hit 7:38. A full 28 seconds below my previous best 2k time! This was done at a SPM of around 28-30 but I didn't even really commit to doing a 2k test until after the first 250 meters so I anticipate I may have been able to shed 2-3 more seconds off that time pretty easily. Currently at a bodyweight of 185lbs. 5'8" tall.

I'd like to attribute this to some awesome cardiovascular adaptation that has already occurred lol! But I do think the steady state work has helped to increase my endurance as well as allow me to relax and most importantly focus on form. I thought I had good form previously but I know now that I am getting much better leg drive than I had before and maintaining much better posture throughout.

Also managed a 3:39 1k last week. I believe there's still a somewhat substantial discrepancy between my short distance power output and my endurance and all my longer tests definitely show that. Long way to go still but thanks to everyone for their help thus far!

500 is indeed still a lot faster, but you are catching up. Your 500 will also improve with extra fitness, that is, if you keep your strenght up.

[Masterninja]

Hjs, I'm pretty excited about the progress thank you! What is a reasonable 1k and 2k time for me to strive for considering my current 500?

[hjs]

Hjs, I'm pretty excited about the progress thank you! What is a reasonable 1k and 2k time for me to strive for considering my current 500?

Very very roughly. Based on a 1.30 500 you could expect a 6/7 seconds slower 1k so say 312/14, and again 6/7 seconds slower on the av for 2k. So easily below 7 min.

You seem to be a sprinter type, non sprinters would have smaller gaps. 7 min is almost certain, you 500 will also improve.