Sub 6:30 by October. Training advice

[max_ratcliffe]

5 months later...

Only rowing twice a week now. The rest is weights and circuits. Have just bought a bike to get to work which is gonna up my mileage.

Just did 17:50 on a 5k. Not terrible but miles away from where I was. Amazing how fast you lose it when the volume drops.

On the plus side I'm now conserably lighter.

One final thing. I've just bought my 80 year old dad a rower so he can stay fit during the corona crisis. I've started a thread, would be cool if you could all check in and offer advice.

Cheers

Jim

Welcome back Jim. Rugby season cancelled? The wife's Roller Derby is off so she's already planning that next season, not this one, will be her last.

[lindsayh]

Welcome back Jim. Rugby season cancelled? The wife's Roller Derby is off so she's already planning that next season, not this one, will be her last.

yes Hi Jim - the erg will be great for your dad.
All sports are cancelled completely here in Oz at the moment - I suspect for months. The professional codes are all really feeling it and we have 4 of them - Union, League, AFL and football. Likely the full season gone.

[JimS]

Yeah. I was training for the season. Mostly strength and power stuff with just a bit of cardio, but that's all gone down the drain.

I'm enjoying what I'm doing now and it's working so will stick with this for another 4 or 5 months and see if I can get under 110kg for the first time in 15 years.

[JimS]

Yeah. I was training for the season. Mostly strength and power stuff with just a bit of cardio, but that's all gone down the drain.

I'm enjoying what I'm doing now and it's working so will stick with this for another 4 or 5 months and see if I can get under 110kg for the first time in 15 years.

Narrator: Jim did not get under 110kg for the first time in 15 years

2020 was great. Got pretty fit and put up some PBs on bench, but was pushing too hard and got some tendonitis in my elbow that I kept training through. It got worse.

2021 basically a write off.

2022. Finally went to a physio. Slowly working my way back to fitness. Still cant row properly without making the elbow worse, bit I'm slowly building strength.

Joined a gym that has a bikeerg. I'm enjoying that. Did my first 10k under 19 minutes. From the look of things that's pretty damn slow.

What's a good interim target for a 10k bike? Not expecting to match anything close to an equivalent to my rower PBs.

[Sakly]

What's a good interim target for a 10k bike? Not expecting to match anything close to an equivalent to my rower PBs.

Hey, look at the rankings your age:
https://log.concept2.com/rankings/2023/ ... s=verified
Under 19min is between 50th and 75th percentile, so not really fast compared to ranked pieces, but also not the slowest.
For rowing we have to compare half the distance as bike meters are counted half in every challenge and 5k percentiles are ~1min slower than 10k bike.

So the interim target is based on your motivation.
My target is to reach >95% in rankings of my age and weight group from 2k and longer distances as I am a lousy sprinter. For shorter stuff I would like to get at least >90%.

[JimS]

What's a good interim target for a 10k bike? Not expecting to match anything close to an equivalent to my rower PBs.

Hey, look at the rankings your age:
https://log.concept2.com/rankings/2023/ ... s=verified
Under 19min is between 50th and 75th percentile, so not really fast compared to ranked pieces, but also not the slowest.
For rowing we have to compare half the distance as bike meters are counted half in every challenge and 5k percentiles are ~1min slower than 10k bike.

So the interim target is based on your motivation.
My target is to reach >95% in rankings of my age and weight group from 2k and longer distances as I am a lousy sprinter. For shorter stuff I would like to get at least >90%.

Ah. Nice. Bike has a lot fewer times than the rower.

Looking at that. Sub 18 minutes seems a reasonable first target. I'll see what I do when I get there. Hopefully by then the elbow can handle the rower!

Sadly I'm also in the 40 to 49 age bracket now.

[Sakly]

Looking at that. Sub 18 minutes seems a reasonable first target.

Sounds good and realistic

I'll see what I do when I get there. Hopefully by then the elbow can handle the rower!

I would say it is absolutely important to focus on really straight arms in the catch to reduce stress on the elbows. But it sounds like a really heavy developed tendonitis, so every load will trigger it at least a bit.

Sadly I'm also in the 40 to 49 age bracket now.

Why sadly?
I don't feel sad about it - you shouldn't do either