Getting Back into after a long layoff-10 years

[jonp9576]

Hello all. My Name is Jon. Im trying to get back into rowing after quite a layoff. I hopped on the rowing machine at the gym the other day, and after watching Henley Last week, I really got the bug. I made a deal with one of my customers, and got myself a concept 2 rowing machine that Im picking up next week. Im not really sure where to start with this. I would love to enter a local erg race here in February. I wont be able to put in serious erg training till September because I have the rest of my triathlon season to finish up first, and I don't want to put too much on my plate.

My background I rowed in High school (99-01). My best 2k time was 6:39. After graduating, like many, I got stagnant and fat. I bought a rowing machine in 2007, and used it sparingly for 2 or so years. I think I was still pulling under 7:30 for a 2k. Life got busy and fitness took a big time back seat.

Things went down hill, I got real fat, but have started to get myself back together over the past few years. I lost 60 lbs but would still like to drop another 50. Im surrently at 270. Ive been doing triathlons and love it, but have been burnt out the past year or so. If I can add a second season to my life, the variety would keep me more motivated. march-august triathlon, sept-February, rowing. Eventually I would like to get back into rowing on the water, but I feel like Im a few lbs away from that. I want to prove it to myself that Im serious about it before I go joining a boat club or dropping money on a single.

This isn't a weightloss thread. Im doing pretty well with that. Not rushing, just monitoring calories in and making sustainable changes that I can stick with.

Im looking for training plans like the Pete plan, or different workouts to fit in. The other week I sat down on a matrix rowing machine. It was ok, but felt pretty different from a concept 2. Im not sure how time times match up, but I did a 20 minute row followed by a 2k race piece. Sitting down on the rowing machine for the first time in what felt like forever was awesome. I blew up pretty fantastically on the 2k and ended up with a 7:53.

[mitchel674]

Welcome!

I think the Beginner Pete Plan (BPP) would be perfect for you at this juncture. Since you don't have a lot of time to devote to rowing until September, you could do the first 6 weeks and focus on just the three mandatory rows. This will get you back up to rowing 8km steady state pieces by week #7 when you can devote more time to rowing and consider completing all 5 of the weekly workouts.

[Dangerscouse]

Well done for getting back on it Jon. With your background your base fitness should improve quicker than most so hopefully it won't be too long until you're producing sessions that you are happy with.

[jonp9576]

Thanks. I’ll definitely start with the beginner Pete plan. I can’t wait to pick up my erg.

[mdpfirrman]

I started back at fitness at 41 or 42 at my largest. I had just blew out my knee completely and was told I might need a knee replacement. I was around 255 or 260 and likely around 50% body fat. Seriously depressed too.

Fast forward to today and I'm 188 (at 54, turning 55 soon), 18% body fat, and aside from working back from a mid back injury, I'm in the best shape of my life.

You can't out workout a bad diet. Highly recommend getting on MyFitnessPal or Loseit. Track what you eat for a month. Don't make any other changes. Build the habit of tracking everything that goes into your mouth. It's eye opening. Second month, start cutting out items that are the worst calorie bombs and replacing them with something healthier. Change only one thing a month. Too much change is harder to sustain. All about habits. Replacing bad ones with good ones. Habits take 6 weeks or so to really take hold.

I've maintained for nearly 10 years now. When I look back at my prediabetic pics, I'm like, "who is that guy?". My knee is still structurally garbage, but it doesn't hurt much because I've lost so much weight and my diet is so much better. Hope to keep the same cruddy knee another 10 years at least (though it would sure help my symmetry on the rower if I had a new one!).

It's fantastic that you're in that good of cardio shape to even do tri's at your weight. That's great. It's a lot easier to do them lighter. Just stay consistent and if you gain a few pounds back, don't give up. Weight loss is a continual battle. Once obese, respect that. That's the only thing I heard from you concerning. It's very easy to get out of control again. It's also why I recommend a calorie counting app. Injuries happen. If you rely too much on working out and you get injured, all the weight will come right back on and it's then easy to give up.

Edit - I reread and saw you're "Monitoring calories". That's fantastic!

Best of luck and glad you're rowing!

[Gammmmo]

OP - my advice to you is by all means get competitive and set good times and compare etc (whatever floats your boat) but....that won't last. Instead ALSO see the erg as a great tool for weight management, clearing your head, cross training, maintaining what you have/get, and try to go through phases with your focus....that way you'll be able to enjoy your erg long term. Have fun