New Senior Training Program Suggestions

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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BobD
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New Senior Training Program Suggestions

Post by BobD » May 5th, 2024, 10:06 am

Background: I am 84, yep 84. I previously had an Erg in 2010, doing light training. Then on a USA trip my Mitral Valve blew out. Repair and no more exercise for a long time. Thereafter I developed heart insufficiency and Atrial Fibrillation. After many ablations without success over the years I now have had an A-V Ablation and I have a two-chamber pacemaker. Life is suddenly much, much better :-) Now I would like to start strength and light cardio training. I also have a total replacement right knee, but I get a full 120-degree bend, so I don't expect a problem there.

I weigh 84 kg.

Sports Background: I was a competitive swimmer in my younger years, and up until my Mitral Valve started leaking in 2010, I was running about 40km weekly.

Tsnor
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Re: New Senior Training Program Suggestions

Post by Tsnor » May 5th, 2024, 1:56 pm

BobD wrote:
May 5th, 2024, 10:06 am
Life is suddenly much, much better :-) Now I would like to start strength and light cardio training.
Excellent.

Maybe start with this --> https://www.youtube.com/watch?v=kC5_0qOJhDk Sustainable training for Masters Athletes.

Then you should craft a plan that works for you AND REVIEW IT WITH YOUR DOCTORS before starting. There are many approaches to training plans. Here's my takeaway, but there are many viable alternatives. Knowing what you want in a plan is critical. There are many many plans out there that will work. For example see https://thepeteplan.wordpress.com/beginner-training/ which is an excellent plan, but read the following suggested approach before you decide to use it.

1.Strength training one or two times a week (every study shows high personal health value from strength training in people 60+). Closest thing to consensus. Do strength training at 85% effort or less, stop when you still have reps left. Progressively, slowly, build up weight and reps. You (like me) are at an age where you are losing muscle fibers. The remaining fibers need strength training to stay strong, but cannot match or be trained to be strong enough to compensate for fewer fibers. Be kind to your remaining muscle fibers/tendons/etc.

2.Long Slow conversational level work. Rowing, walking, biking, running, swimming, etc. Starting from wherever you are now (5 mins total? 30 mins total?) and building to 45 minutes of work or more per session. Do this at least 2 times per week. Conversational level means you can talk while working, carry on a conversation. If you can sing a song then you can go a bit faster. If you run out of air after saying a few sentences then you are going too hard.

3.Hard effort. Once or twice a week on same days as strength training. Not on the same day as long slow work. Intervals or threshold piece. What intervals doesn't really matter. IF you are wiped out after strength training listen to your body and skip doing anything else. Maybe delay adding any hard efforts at all as you ramp up the duration of your long/slow work until you are at 45 mins long/slow per session. Talk to your doctors about your two-chamber pacemaker and how hard that will let you exercise.

4. Rest days. Especially as you go from "7 rest days a week" and start to add load make sure you are keeping enough rest days. Long term you can get as low as 1-2 rest days per week. As you start out you should have more which you will progressively remove. Rest days (and to some extent long slow days) are when your body has a chance to build up following the tear-down that happens during hard efforts. Too much work and not enough rest causes a lot of problems (google overreaching and overtraining).

Two years ago my men's 4 racing boat lost to a boat with an average rower age of 85. We were faster. With age handicap factored in they crushed us. Win or lose they were having fun (we were too). Glad your doctors got you feeling much better. Eighties is plenty young enough to get in good condition, have great quality of life, etc.

Note: if you plan to do a lot of rowing (and it's an excellent exercise!) then please make sure your form is good. Bad form repeated many times is one way to get back, hand, wrist, elbow injuries. Plenty of excellent you tube videos on rowing form. Do this especially if you are planning to ramp up your cardio mainly using the rowing machine. Stop if something is hurting, etc.

BobD
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Joined: March 16th, 2006, 12:35 pm
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Re: New Senior Training Program Suggestions

Post by BobD » May 5th, 2024, 3:50 pm

Thanks for the fast clear answer. Additional info: My pacemaker is adjusted for resting 60 and a max of 120 BPM-
Bob in Munich
84yrs, 85 kilos or 187 pounds, 185 cm or
6ft I Row and I ride my E-Bike.

jamesg
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Location: Trentino Italy

Re: New Senior Training Program Suggestions

Post by jamesg » May 6th, 2024, 4:14 am

Technique and style that ensure safe use of Rowergs can be seen here:
https://www.concept2.com/indoor-rowers/ ... que-videos

I use the C2 Wods rather than a plan, all at rate 20-22 and low drag factor, <100. Total even at my slow pace (120W) is less than 2h a week which leaves plenty of time for small hill walking (with sticks).

My HRR is 60-120 too, under Dr's orders, except maybe for the last interval.
08-1940, 183cm, 83kg. Last seen MHR 140.
2024: stroke 6 W-min @ 20-21. No times yet, now using WODs.

BobD
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Re: New Senior Training Program Suggestions

Post by BobD » May 12th, 2024, 11:34 am

My ERG is here, set up and I am very pleased with the PM5 Monitor compared to my former PM3. First session and my form came right back, but man am I out of shape. I'll be taking it easy for a few weeks.

Dangerscouse
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Re: New Senior Training Program Suggestions

Post by Dangerscouse » May 12th, 2024, 1:01 pm

BobD wrote:
May 12th, 2024, 11:34 am
My ERG is here, set up and I am very pleased with the PM5 Monitor compared to my former PM3. First session and my form came right back, but man am I out of shape. I'll be taking it easy for a few weeks.
You're losing fitness after a few days of inactivity, although it's only slight, so any longer than about a week and you'll feel the loss to varying degrees, but it does, theoretically at least, come back fairly quickly.

You might be better served just taking it easy for as long as it feels like the best option. Don't let your ego dictate your decisions, as setting a 'few weeks' target could possibly become too hard a target, when a very loose target is better.
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

BobD
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Posts: 151
Joined: March 16th, 2006, 12:35 pm
Location: Munich, Germany

Re: New Senior Training Program Suggestions

Post by BobD » May 12th, 2024, 1:13 pm

Not a few weeks lost fitness, years!!
Bob in Munich
84yrs, 85 kilos or 187 pounds, 185 cm or
6ft I Row and I ride my E-Bike.

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