20R30 DF Question

[rufiedog]

First to clear something confusing. My username is sjors (it's an old acronym) but my first name is Siebe.
Seeing your length and weight you are probably more build for endurance than I am (same length but my weight is 213lbs).
So I would say, divide your training workouts between aerobic capacity(2/3) and weight training(1/3). And i.e do aerobic workouts following the polarized training method: https://www.velociouscyclingadventures. ... simplified
Succes

Re: Siebe being your IRL name, I was aware, but the forum I'm from doesn't really use the 'actual first name' convention, so it'll take me a bit to get used to that. I'm Eric, btw.

I made an intro post in the training thread, but just briefly, I've gotten into rowing pretty recently after 15ish years of powerlifting/powerbuilding style training, during which time I walked around anywhere from 195-220. I'm not necessarily disinclined to continue squatting and deadlifting, but given the covid situation in the States, the gym is going to be out for me for the foreseeable future; regardless, I've neglected aerobic training for a long time, so outside of maybe doing some goblet Bulgarian split squats or kettlebell swings, my lower body resistance work is going to be limited for the time being. Upper body will be the standard pull-ups/pushups/dips, both weighted and unweighted.

Aerobic work is currently a Frankenstein'd WP/PP hybrid, with a 12 day cycle (6 UT2, 2 UT1, 1 AT, 1 TR, 2 light/off). I'm currently focusing on extending out my steady state sessions (just did an uninterrupted HM yesterday), but beyond that I'm just trying to absorb as much information from the experienced rowers on this site as I can (hence my questions about incorporating the 30r20, which I know is a classic piece and not much else). Suggestions about anything are welcome if you're so inclined, as I obviously don't know what I don't know at this point.

Montecore

Am interested to know what your pace is for UT2 and UT1 sessions. Also duration I am at about the same fitness level you are is why I am asking

[sjors]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

Very strong Siebe, well done

Thank you Jo André.

[sjors]

Same inspiration here: 30min/599str/8265m (1:48.8)
https://log.concept2.com/profile/1076802/log/45601392
Only 4 meters less then in my PB-year. So also quite satisfied.

wow strong work mate! Looks like i need to work on my 30R20!!

Thanks. Since you only started in may this year, I would say plenty of time to catch up.

[Montecore]

Montecore

Am interested to know what your pace is for UT2 and UT1 sessions. Also duration I am at about the same fitness level you are is why I am asking

Right now UT2 is 60-90 minutes at around 2:12 to 2:15, and UT1 is around 45-50 minutes at 1:58-2:03 (except for 30r20, which I've recently added in and slotted into UT1 as per the discussion in this thread). 6 UT2 and 2 UT1 sessions per 12 day cycle, with 1 AT and 1 TR session mixed in.

[Dangerscouse]

Different stroke rates for UT2, or just different stroke rates in general? I tend to rate up on higher intensity pieces, which I assumed was normal.

It's taken some effort for me to get my UT2 down to 19; 22-23 always felt more natural to me when I was just starting out and doing something lower intensity.

Good to hear. It's very normal for people to only row at either low rates or high rates and not to only stick with them, so if you're using different rates that's good. UT2 should be done at r18-22

[rufiedog]

Montecore

Am interested to know what your pace is for UT2 and UT1 sessions. Also duration I am at about the same fitness level you are is why I am asking

Right now UT2 is 60-90 minutes at around 2:12 to 2:15, and UT1 is around 45-50 minutes at 1:58-2:03 (except for 30r20, which I've recently added in and slotted into UT1 as per the discussion in this thread). 6 UT2 and 2 UT1 sessions per 12 day cycle, with 1 AT and 1 TR session mixed in.

Thanks for that Sounds to me like polarized method as Siebe suggests eliminates the need for UT1 type training ( from what i see). I haven't done any UT1 so far but was thinking of adding. Perhaps I shouldn't

[sjors]

Montecore

Am interested to know what your pace is for UT2 and UT1 sessions. Also duration I am at about the same fitness level you are is why I am asking

Right now UT2 is 60-90 minutes at around 2:12 to 2:15, and UT1 is around 45-50 minutes at 1:58-2:03 (except for 30r20, which I've recently added in and slotted into UT1 as per the discussion in this thread). 6 UT2 and 2 UT1 sessions per 12 day cycle, with 1 AT and 1 TR session mixed in.

Thanks for that Sounds to me like polarized method as Siebe suggests eliminates the need for UT1 type training ( from what i see). I haven't done any UT1 so far but was thinking of adding. Perhaps I shouldn't

I also do UT1 as well. Maybe just experiment a little. And so findout what fits you. We are all different. And although there's is lot positive written about polarized training, it is not the one fits all solution. I.e Paula Radcliffe did a lot of none polarized training. https://www.sweatelite.co/fastest-femal ... e-trained/
Have fun!