61-year old needs training advice

[mitchel674]

If you go really easy, and 2.00 would be very easy, you still now not much.

As an experienced trainer, you should be careful about statements like this. 2:00 splits on a 2k TT may seem "very easy" to you, but for many of us novice rowers this pace can be brutal and quite challenging. Remember there are a variety of rowers who frequent these boards. This type of comment is demoralizing and demotivating.

[hjs]

If you go really easy, and 2.00 would be very easy, you still now not much.

As an experienced trainer, you should be careful about statements like this. 2:00 splits on a 2k TT may seem "very easy" to you, but for many of us novice rowers this pace can be brutal and quite challenging. Remember there are a variety of rowers who frequent these boards. This type of comment is demoralizing and demotivating.

"Easy" in this case is based on the steptest, which points to 152/53, so I am carefull, you won,t see me just say something.

1.30 pace can be "easy, 2.30 can be super hard...

2.00 in this case is more 6k pace.

If one goes for a 2k, in my book that means trying to go fast, if not there is no point, rowing a 2k just to finish one is doable for 99% of all people.

[TomR]

I'll be honest with you..... I am afraid of the 2k.

anyone who is sane is afraid of the 2k.

don't start too fast, and you can tame the beast.

[bob01]

I'll be honest with you..... I am afraid of the 2k.

anyone who is sane is afraid of the 2k.

don't start too fast, and you can tame the beast.

I did the IRC some time ago 6.45 50yo LW. And didn't do a 2k before that. I knew that doing one properly would and is so very painful that I would not to repeat it... I can empathise with the OP

[Andre Hilhorst]

“Hurtle” now or hurt more later, Henry? An intentional fly&die will tell you how much you can suffer without achieving much at all. Afterwards, you will be much more interested in how you can as well as what!

If I may: I have tried a 500 meters today, so I have one stat more:
100 m 16.3
500 m 1:42.0
4 minutes 1.52.8

I can fit in a set of 500 meters after one of the UT3 OTW outings. What would a sensible strategy regarding speed if I do for instance 5 * 500 m?

BTW I took all your advice and checked the drag factor on the erg at my rowing club. It was half a damper stop off compared to my favourite erg at my gym. Probably it's full of dust.... Thanks !

[hjs]

“Hurtle” now or hurt more later, Henry? An intentional fly&die will tell you how much you can suffer without achieving much at all. Afterwards, you will be much more interested in how you can as well as what!

If I may: I have tried a 500 meters today, so I have one stat more:
100 m 16.3
500 m 1:42.0
4 minutes 1.52.8

I can fit in a set of 500 meters after one of the UT3 OTW outings. What would a sensible strategy regarding speed if I do for instance 5 * 500 m?

BTW I took all your advice and checked the drag factor on the erg at my rowing club. It was half a damper stop off compared to my favourite erg at my gym. Probably it's full of dust.... Thanks !

Depends a bit on the rest. 8x500 with 1 min is close to a 2k av. If you take 3 min rest, it will be around 2k min 3.

Lets say you do 5 and rest 2min, start out at 1.55 and do the last one close to max. Try to use a rating you would use during a 2k.

[jamesg]

My questions for you:
- how can I build up my endurance without blowing myself up (I quite like to do longish sessions on the erg)?
- what do my stats tell you? 100 m 16.3 -- 500 m 1:42.0 -- 4 minutes 1.52.8

This suggests you have plenty of strength, good technique (as also from your 2:08 @ 20: 167W/20 = stroke work 8.3 W-min), but lack endurance. More could be deduced from your height and the ratings (spm) you used.

As a pace basis for endurance work, your 500@1:42 is 330 W. Long Slow Steady work centered on half this (150-200W) will be effective. Slow refers to the ratings (spm), the boat always goes fast.

Blow-up will be avoided if you use low ratings and stop when you've had enough. Endurance is a growth function, all we can do is cause it, not accelerate it.

In due time you could follow an Interactive schedule; these start with a bang, since power bands are based on a 2k test. However a 2k is done at 30-35% lower Power than a 500, so a 500 test can also be used.

[bob01]

Get a copy of joe fries fast after 50.... It is aimed at cyclists and runners..Any other recommendations ???..,, it argues for faster harder intervals for the older athlete

[Rod]

I'll be 61 in 4 months Andre so have a bit of ''older person training'' experience, if you send me a Partner Request you can have access to my logbook and see the kind of training I do;

https://log.concept2.com/profile/405493

[Andre Hilhorst]

Get a copy of joe fries fast after 50.... It is aimed at cyclists and runners..Any other recommendations ???..,, it argues for faster harder intervals for the older athlete

I will, looks just right, thanks!

[Andre Hilhorst]

I'll be 61 in 4 months Andre so have a bit of ''older person training'' experience, if you send me a Partner Request you can have access to my logbook and see the kind of training I do;

https://log.concept2.com/profile/405493

That's great, thanks I will! What we can't share is the strength side. I will be doing deadlifts twice a week and other leg/arms stuff once a week, all at 8 sets of 5 reps.

[Andre Hilhorst]

My questions for you:
- how can I build up my endurance without blowing myself up (I quite like to do longish sessions on the erg)?
- what do my stats tell you? 100 m 16.3 -- 500 m 1:42.0 -- 4 minutes 1.52.8

This suggests you have plenty of strength, good technique (as also from your 2:08 @ 20: 167W/20 = stroke work 8.3 W-min), but lack endurance. More could be deduced from your height and the ratings (spm) you used.

As a pace basis for endurance work, your 500@1:42 is 330 W. Long Slow Steady work centered on half this (150-200W) will be effective. Slow refers to the ratings (spm), the boat always goes fast.

Blow-up will be avoided if you use low ratings and stop when you've had enough. Endurance is a growth function, all we can do is cause it, not accelerate it.

In due time you could follow an Interactive schedule; these start with a bang, since power bands are based on a 2k test. However a 2k is done at 30-35% lower Power than a 500, so a 500 test can also be used.

Thank you hjs, jamesq and all others! I will build my schedule around the LSD and combine it with intervals and strength. Patience will also be needed, when that lacks I'll be back for some stern words from this place.

All of you, thanks very much for your time and advice, and I'll be back here!

[lindsayh]

Hi Andre
One more thing! If you are ranking pieces especially near the top like your 100m it is really good to have the time/distance verified by gaining a code from the PM and using it when you enter the result and rank it. Reduces the doubt and gives it much more credibility.
Make sure the date setting is correct in the PM first and then gain the code after you are done. Simple to do.
http://www.concept2.com/service/monitor ... ation-code

[Andre Hilhorst]

Hi Andre
One more thing! If you are ranking pieces especially near the top like your 100m it is really good to have the time/distance verified by gaining a code from the PM and using it when you enter the result and rank it. Reduces the doubt and gives it much more credibility.
Make sure the date setting is correct in the PM first and then gain the code after you are done. Simple to do.
http://www.concept2.com/service/monitor ... ation-code

I'll do that next time Lindsay, thanks!

[JerekKruger]

I'll do that next time Lindsay, thanks!

If you use the ErgData app on your phone it verifies all your uploaded workouts automatically by the way.