RowERG Noob - Amount of Rowing per day?

[flubber]

Hi.

I got my RowERG 2 months ago and I've been enjoying doing the Workout of the Day and I can already see the benefits in my general stamina as well as my back, leg and arm strengths. I do the workout of the day Mon-Fri and rest on Sat/Sun.

I'm 17 stone, 50 year old and have had some issues in the past with my knees (hence using the rower).

My question is for those more experienced, given my age/weight etc should I be looking to do more than just the Workout of the Day? Should I supplement this with some additional sessions?

Any advice would be greatly welcomed.

Thank you.

[winniewinser]

Depending on how you feel with the current WOD sessions you could looks to try the Beginners Pete Plan that has a variety of different sessions.....

https://thepeteplan.wordpress.com/beginner-training/

I did it when I first started and found it really good.

Also may depend on what your goals are......if it's to lose weight then lots of long slow rows will help with that. If you want to get faster then you'd need to include some different sessions such as intervals.

I'm sure others will be able to provide more ideas.

[Tony Cook]

Hi flubbed, and welcome.
If you are new to rowing then WOD is not really for you. You need to learn how to row properly first, as good technique is essential to prevent injury and to maximise your performance.
I recommend looking at Dark Horse Rowing and/or Training Tall for some technique and row along videos.
Stick at it and look forward to seeing your progress.

[flubber]

Depending on how you feel with the current WOD sessions you could looks to try the Beginners Pete Plan that has a variety of different sessions.....

https://thepeteplan.wordpress.com/beginner-training/

I did it when I first started and found it really good.

Also may depend on what your goals are......if it's to lose weight then lots of long slow rows will help with that. If you want to get faster then you'd need to include some different sessions such as intervals.

I'm sure others will be able to provide more ideas.

Thanks very much. I'll be sure to check that plan out.

My main goal is to improve strength to back/arms/legs, as well as improving general stamina. Losing weight is a nice side effect but not my primary motive.

[flubber]

Hi flubbed, and welcome.
If you are new to rowing then WOD is not really for you. You need to learn how to row properly first, as good technique is essential to prevent injury and to maximise your performance.
I recommend looking at Dark Horse Rowing and/or Training Tall for some technique and row along videos.
Stick at it and look forward to seeing your progress.

Sorry Tony, I should have been clearer in my original post. I have been rowing quite a bit and feel very comfortable doing the daily Workout of the Days, it's just I feel like I could/should? be doing more

[Tony Cook]

In that case BPP is as good a place as any to use to build up your fitness and use.
Good luck.

[flubber]

In that case BPP is as good a place as any to use to build up your fitness and use.
Good luck.

[p_b82]

Hi and welcome,

As a fellow n00b it is worth identifying what your goals are for the erg, as the difference in training between 500m -2k -10k - HM+ distances is quite pronounced.

Also knowing how much time you have per day - either in a single session or multiple ones - can drive what exercise volume you can achieve, as well as balancing rest days as well.

I'm rubbish at following proscribed plans personally and hate interval work, but luckily find steady state work very relaxing, which also ties in with my current aim of changing my shape - too much extra padding in places I don't want it.
I've also set myself a goal of a HM - no particular pace goals, but that's helping me keep up the volume work and staying engaged with the erg.
Currently I've got seat time up to around 90mins and 18k in a session has been achieved - so I'm nearly there, just need to work on the discomfort I'm feeling after about 75mins or so.

As for how much you should do per day - listen to your body to start with - it's very easy to over-train and strain something until you've got your technique right and it flows without much thought/effort & I think more importantly consistency in rate/pace occurs. I learnt this the hard way myself as I was starting out.

[flubber]

Hi and welcome,

As a fellow n00b it is worth identifying what your goals are for the erg, as the difference in training between 500m -2k -10k - HM+ distances is quite pronounced.

Also knowing how much time you have per day - either in a single session or multiple ones - can drive what exercise volume you can achieve, as well as balancing rest days as well.

I'm rubbish at following proscribed plans personally and hate interval work, but luckily find steady state work very relaxing, which also ties in with my current aim of changing my shape - too much extra padding in places I don't want it.
I've also set myself a goal of a HM - no particular pace goals, but that's helping me keep up the volume work and staying engaged with the erg.
Currently I've got seat time up to around 90mins and 18k in a session has been achieved - so I'm nearly there, just need to work on the discomfort I'm feeling after about 75mins or so.

As for how much you should do per day - listen to your body to start with - it's very easy to over-train and strain something until you've got your technique right and it flows without much thought/effort & I think more importantly consistency in rate/pace occurs. I learnt this the hard way myself as I was starting out.

Thanks very much. I work from home so time is not an issue Great advice about listening to the body. I think I'll try out the BPP and see how I get on. If I feel I have more to give each day I might do another little session later.

[jamesg]

Reading texts in this forum you may think that erging is very complicated, what with heart rate, dozens of distances, dozens of training plans, electronic labyrinths to get lost in..

But it's not. Apart from the obvious, pull that effing handle, there are just two aspects: quality and quantity.

Get the quality up when at the learn-how phase (it's a sport so can't be done anyhow), then pull as much as or as little as you like. Results are guaranteed, as you've seen:

I can already see the benefits in my general stamina as well as my back, leg and arm strengths.

[JaapvanE]

My question is for those more experienced, given my age/weight etc should I be looking to do more than just the Workout of the Day? Should I supplement this with some additional sessions?

My answer is: whatever feels good, but experiment with caution.

Listen to your body: when your knees, back or arms feel tired, perhaps a restday is needed. If you mentally don't feel like it, don't feel bad you skip a training. Just enjoy the sport and make it as fun as possible.

[aussie nick]

Sorry Tony, I should have been clearer in my original post. I have been rowing quite a bit and feel very comfortable doing the daily Workout of the Days, it's just I feel like I could/should? be doing more

hi mate

my POV....2 'hard' sessions a week (eg intervals, harder distance pieces, the occasional time trials) where the focus is on speed/intensity etc. And then as much long, slow stuff as you can fit into your life/fits with your body but still allows you to be fresh and attack the two hard sessions.

I have graduated from 3 to 4 to 5 to 6 sessions per week over an 18 month period. I might be dropping back to 5 as I also want to do weights and I've found my body is tired all the time but your body/system might respond differently

[Dangerscouse]

My question is for those more experienced, given my age/weight etc should I be looking to do more than just the Workout of the Day? Should I supplement this with some additional sessions?

My answer is: whatever feels good, but experiment with caution.

Listen to your body: when your knees, back or arms feel tired, perhaps a restday is needed. If you mentally don't feel like it, don't feel bad you skip a training. Just enjoy the sport and make it as fun as possible.

I agree with this, and if you're truly feeling very comfortable with your current workouts, then that's a sure sign that you need to increase things outside of your comfort zone.

Personally I love a longer distance, and I'll always incorporate them into my programme, but they may or may not suit you, but they are worth trying.

[flubber]

Thanks everyone for all the advice feedback, so very much appreciated.

[GlennUk]

Reading texts in this forum you may think that erging is very complicated, what with heart rate, dozens of distances, dozens of training plans, electronic labyrinths to get lost in..

But it's not. Apart from the obvious, pull that effing handle, there are just two aspects: quality and quantity.

I agree with this, the essence is simple, even when tackling targets it remains in essence simple.

For those wanting to maximise their efforts to achieve a Pb, SB, or perhaps a WR, then optimising ones performance can man considering lots of details about how to improve, making erging appear complicated.

It doesn't have to be to a) get fit and b) to improve your peforamnce.

Dont make it so complicated or difficult you lose the 'fun', for exercise to be beneficial you must do it regularly and that means you need to enjoy it, even when it hurts.