what to expect?

[irrovica]

I am 44 yrs. old and have started indoor rowing in 11/2003. Since then I have logged 3.5 mio meters with 2 long interruptions (6 months each). In the non-rowing periods I did running, cycling and stretching/weightlifting. This summer I have returned to the C2 since I enjoy the erg more than any other form of exercise. Rowing is now my primary exercise combined with lots of stretching and some weight training (dumbbells, Fitball, core exercises). I have no rowing background and never performed sport competitions before.

My current 2k time is 7:50 and 10K is 43 min. I train 4-6 times a week early in the morning. My weekly total is ca. 50-60k, sometimes less due to business travel. Since recently, I am training for Competition and use the respective C2 workouts and Xeno's DVD's

Here is my question: What are ambitious but realistic targets for 2k and 10k given my age, no rowing/competition background, and available time for training.

Is there anybody with similar "rowing bio" willing to share experience and training advice?

[jamesg]

Height, weight, sex? Rating and HR during the 43' 10k?

A good 2k might be at 4W/kg or more. Long slow distance at 2-2.8W/kg. Easy if you've good technique, otherwise almost impossible. Rowing is like playing the piano, we start with technique, and if then we get fit so much the better; but the main object is good music/fast boats, both with no effort.

A 43' 10k (160W, 2:09) is fine as LSD at 70% HRR, I'd do it too if could only get up early enough. Rating? Anything above 20 would suggest your stroke is short, IF you are a 6' male, i.e you need to work on technique; but then don't we all.

[irrovica]

Thanks Jamesg, I appreciate your input.

I am male, 81kg and 185cm, body fat 15.

43' 10K: ave HR 165, S/M 24.

My HR is obviously too high. However that was my first 10k piece in ages I did as fast as i could.

The other day i performed another (slow) 10k (S/m 18, ave 130, split 2:30).

Thanks for your comments,

[Citroen]

You've got a bit of height on me (173cm) and you're a year older. I'm a 73Kg lightweight. I've done a 37:56.9 10K and a 6:59.0 2K.

Try the Pete Plan http://www.concept2.co.uk/forum/viewtopic.php?t=5409

Since you're taller you should be quicker than me.

[irrovica]

I guess I need to spend a lot of time on building aerobic base to get my heart rate down (UT2 UT1). Correct?

[Citroen]

I guess I need to spend a lot of time on building aerobic base to get my heart rate down (UT2 UT1). Correct?

It depends. The Pete Plan focuses purely on pace not HR. (The highest recorded HR on my Polar watch on the erg is 186.)

Finding your HR max (on the erg) and your HR bands isn't in anyway an exact science (unless you pay someone to do a lactate test). Suunto T6 [1] is better at it than Polar ownzone [2] which is better than the Karvonen formula [3] (MHR~=220-age [4]; HRR = MHR -RHR; HRR*0.6+RHR=60%; HRR*0.9+RHR=90%).

[1] http://www.concept2.co.uk/training/suunto.php
[2] http://www.polarownzone.com/oz.nsf/main?openform
[3] http://en.wikipedia.org/wiki/Heart_rate
[4] http://faculty.css.edu/tboone2/asep/Robergs2.pdf