11 inactive sedentary years

[jerrytheplater]

I just rowed tonight for the first time since Oct 2011. I have a Model C with a new PM5. I'm 68 and overweight. I rowed in college at Fla Inst of Tech during 1971-1974. But, that was many years ago. I have lost a lot of strength. I can't even pull my self out of a river into a raft wearing a life vest. I need to be pulled in. I can walk 5-10 miles as long as I am not carrying a backpack. Forget running-I am way too tight and need to gain more flexibility.

I know I need to go slow, but it is hard to do so. I had to fight myself not to pull hard. (and even that is a relative term-hard for first day rowing) I rowed 1000 meters and did stretches found in my old Indoor Rower Training Guide. Then I got back on and rowed another 2000M and did some harder stretches to cool down. I've learned my lesson that I need to stretch. I've injured myself too many times in the past by not stretching.

I saw two threads from people in a similar position as myself and both were recommended The Beginners Pete Plan. I took a look at it and I know I need to cut the meters in half at the minimum.

Question: I don't remember what we did during Freshman year to develop callouses. My hands are way too soft and I don't want to get broken blisters. Any suggestions on how to proceed?

Any other tips you might give a way out of shape ex rower?

[Dangerscouse]

Welcome to the forum. I don't know of any way of avoiding blisters and calluses other than just rowing enough for them to harden up. I do recommend liquid chalk to keep your hands a bit drier.

I find the best way to slow down is to work within a specific HR cap. This is removed enough for you to accept a low number, as mentally lower is better, than trying to stop attaining a faster pace, as mentally faster is better.

Track your current status progress and forget all about what you used to be able to do. Don't compare yourself to anyone else. Enjoy the process and see the results as secondary.

[jamesg]

I just rowed tonight for the first time since Oct 2011. I have a Model C with a new PM5.

My setup exactly; re-start too, but 20 years ago. It's a life-saver.

So well done, keep at it. Fast track could be pull as hard as possible, but short times and every day. Maybe 1 minute, 2 minutes rest, repeat two three times to start with. Rowing is hard work, no getting round that. So is climbing stairs and walking, but we do it. So do, but not too much, just a little more every day.

The strength you gain is fundamental. We don't all expect to become Olympic athletes in a week or so's time, but we do have to get off the sofa and put our socks on: I still can, thanks to the erg. Some local small hills help too, with a pair of sticks.

[Tsnor]

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I find the best way to slow down is to work within a specific HR cap. This is removed enough for you to accept a low number, as mentally lower is better, than trying to stop attaining a faster pace, as mentally faster is better.

great advice, and self correcting as you get stronger, you'll be able to work harder at the same heart rate cap. You'll see tons of improvement in the first 8 weeks.

Look at heart rate monitor BELTS. Just about all will send ANT+ or Bluetooth LE and show up on the PM5 monitor. Lots of recommendations on the forum. $35-$80 USD

A starting HR cap of 100 to 130 beats per minute is a reasonable range if you are rowing 3 times or less per week. After a few months you'll want to change this. IF you are on any medication then check with your doctor on heart rate targets. Rowing is great low impact, they will support your rowing, but may want to give you a custom HR cap based on how your meds control your heart rate.

Aside, the erg handle will cause blisters, but way less than oar handle blisters. You don't have that oar hits water unexpectedly and twists component. You also have the option to use gloves on the erg.

[Tsnor]

I also learned to row OTW in the 70's.

Rowing style has CHANGED DRAMATICALLY. The new approach is safer for your back and also gives better performance results.

Major change is driving the legs while you are still forward angled rather than the old "set your shoulders, swing back and then drive legs". If you have not looked at rowing how to videos because you know how to row already then do look at them. Here's a good one: https://www.youtube.com/watch?v=zQ82RYIFLN8

(For younger rowers, look at old Olympics rowing video from 70s and early 80s to see the older stroke style)

[Cyclist2]

Welcome back! Start slow, all previous advice is good.

Question: I don't remember what we did during Freshman year to develop callouses. My hands are way too soft and I don't want to get broken blisters. Any suggestions on how to proceed?

I don't seem to get blisters when I row OTW but I've never been able to beat them on the erg. Therefore, I wear gloves. Nice thin leather "tactical" gloves. When I'm doing a piece for time, I'll forego the gloves, but put bandaids around the fingers where they develop fastest. I get calluses, too, but without gloves or bandaids, the blisters just show up under them. You'll find a solution that suits your situation, I'm sure.

[jerrytheplater]

I also learned to row OTW in the 70's.

Rowing style has CHANGED DRAMATICALLY. The new approach is safer for your back and also gives better performance results.

Major change is driving the legs while you are still forward angled rather than the old "set your shoulders, swing back and then drive legs". If you have not looked at rowing how to videos because you know how to row already then do look at them. Here's a good one: https://www.youtube.com/watch?v=zQ82RYIFLN8

(For younger rowers, look at old Olympics rowing video from 70s and early 80s to see the older stroke style)

Ha Ha. You are right. I just row as I remember. I'll have to check your link. And no meds at all so far, and I aim to keep it that way.

I had a HR belt which I used on my PM2+, but that PM got fried by leaking batteries, hence the PM5. I do need to get a belt. I'm a dinosaur and still don't have a smart phone, but I have to do something by November when 3G won't be supported anymore by Verizon.

I am not sore today excessively. When I was really rowing on the erg over 10 years ago, I rowed at least 5 times a week and was up to about 12,000-15,000 meters per session (I think!). Ha, 3,000 was enough last night.

Thanks all for the blister advice. I do have a thin pair of gloves I must have used before, but I don't remember really. Maybe it was for weights.

[Tsnor]

I do have a thin pair of gloves I must have used before, but I don't remember really. Maybe it was for weights.

My rower is in the garage. When it gets below 35F (2C) I use thin glove liners because the wind off the flywheel freezes my right hand. The gloves you describe would work great as you get started. Bet you stop using them long before summer, or sooner than that if its warm where you row. (If rowing at 68F or higher consider a FAN).

The other thing that changed hugely is training schedule. Most workouts by elite athletes are now done at a very slow pace where they can speak conversationally, and that is the recommended approach for the rest of us too. If you have not seen that work start here https://www.ted.com/talks/stephen_seile ... e_athletes or if you prefer to read here: https://www.researchgate.net/publicatio ... e_Athletes

Net is for now just do slow slow workouts. Once you are getting back in condition to get the best performance results do 2 hard workouts a week and as many very low intensity workouts as you can fit in. Or do some reading and then choose your own workout plan knowing the old "harder is better" approach that seems intuitively right doesn't work as well, so is not used by elite athletes.

[mitchel674]

Don't consider anything like the Pete Plan at this point. You are just setting yourself up for disappointment and failure.

Your first row was a smart start. Get on and row 1k. Focus on your form and technique. Over the next few weeks you can gradually increase your distance as you get more comfortable and confident. Once you can reliably row 5k in one sitting with no breaks, you are then ready to contemplate the Pete Plan. It's a nicely structured program with gradually lengthening rows and intervals mixed in for good measure.

Callouses only come with time and more rowing. Make sure you are not gripping the handle too tightly.

Report back with progress!

[Popcorn]

To. prevent blisters, first of all, don't grip too tightly. Every so often, wiggle your fingers. It makes a huge difference to me if I avoid long stretches whenever I come back from a vacation or break--maybe intervals like 8 minutes or less on, 2 minutes rest. If the skin on my hands is feeling it more than the rest of me, I will switch to some other exercise instead of taking rest during the rest interval, like jumping jacks or going up and down the stairs. I will also use a thin towel or a sock sometimes over the handle for part of a long workout especially in hot weather.

[RichW_SC]

IMO... I wouldn't do any structured plans. Just commit to doing a 30 min row every day. No HR, no target, just get on and do it. Slow cadence. If that is too difficult do 2x15' with a minute rest to stretch. Focus on good form. If you can do this for a month then can start increasing the time. For hand callus' I switch my grip around a lot... loose grip on fingers then more of a full palm grip, try to relax the hands on each stroke.

[Carl Watts]

To avoid blisters get some fingerless cycling gloves. These also have the advantage of absorbing sweat so you dont let go of the handle. Wore a pair for years but no longer have the same blister issues so don't wear any nowdays.

Start very slow and steady and work up to 30 minute sessions, the short rows like 1 or 2k are not really going to help much long term.

You really don't need a pre made plan, its something you can just make up yourself it just comes down to being structured and setting yourself a weekly meters target. Its more about attitude and goal setting than anything else.

As Rich said above its more about "Just doing it" than worrying about anything else.

Good luck.

[jerrytheplater]

Thanks all for the tips on blisters. So far I've only rowed three times at about 3000 total meters each time. Have not used my gloves (or even looked at them to see what they really are!) and don't see any evidence of blisters yet, but I really have not been working yet either. Blisters will make it hard for me to work at my job, that is why I am so concerned about them. I try not to grip the handle hard. In fact, I have been rowing with my thumbs on top of the handle so I'm not gripping at all.

Today I did feel a lot better when getting on after my pre-workout stretching and felt like going a lot longer, but I didn't. I wore a fleece during the five minute warm up and during the stretching. Something I normally never do, I hate to be hot. But, it really helped me on the stretching and I'll probably keep on doing it. Our home is cool, especially when its 20 outside.

I ordered a HR belt and should be getting it on Monday. I am interested in what my heart rate will be.

[jerrytheplater]

I have noticed an improvement already!!

I have been rowing about 10-12 times so far since I started. I have about 50,000 meters so far. All have been at a HR of 100 to start, till I calculated what I should be aiming at for a 50% Aerobic workout-which is 111.

What is the improvement? At work there are a set of stairs I need to climb regularly. I have been walking them for a while because I'd get out of breathe if I ran up two steps at a time. This is a residual of rowing: We had to run the stairs in the 7 story Science Building at college for time. Two steps on the way up, and jump down the flight to the middle on the way down. Today I ran them without thinking and was not out of breath!! That is a milestone.

As far as blisters, I have not gotten any yet. Don't notice any callouses forming either. In time I know. Still going slowly. 18-22 SPM, HR 100-120, Rowing 5 min warmup, stretch 25 minutes, row 20 minutes.

[mitchel674]

Jerry, it sounds like you're doing great!

Keep up these pieces at your own pace. Consider some interval training one day if you feel you get bored and need a different type of challenge to mix up these steady rows.