Concept2 Forum

Hello,
I am 52 years old, pretty asthmatic and out of shape (109 kg). I have been running, but have not done any rowing for years. five years ago I had a PR of 7:09 for the 2 k, now I have just done the Step Test and finished the last all-out section of four minutes with a 2:02 pace.....

My goal is to get back in shape, i.e. to lose weight and get faster. I will post my training results here and am looking forward to your feedback.

Andre Hilhorst

Andre,

Welcome back to rowing!

I suggest you find a good program, whether it's the C2 Training Program, Pete's Plan, the Wolverine Plan, or even Fletcher's Marathon Plan that meets your time constraints and helps you work toward your goals. Use the tests quarterly to adjust your efforts/goals. don't be afraid to back down your goals if your'e not improving as rapidly as you would like. Contrawise, step it up if you're getting stronger at a faster rate than your original target projects.

If you have a heart rate monitor use that at least initally to monitor your efforts until you're confident that you can gauge your efforts without being a slave to the dictates of the readout. Some rowers like using the HR as their guide in all training. Others can perceive their efforts and find the HR guides to be out of whack for their fitness level.

Whatever you do, stick with it. You'll be surprised at your acheivements.

Thank you Tabbrows,
I appreciate it! My first week has gone by fast. The first row was 2 * 20 minutes (2:18, 2:17), the second 2*20 (2:17, 2:16), the third 3 * 15 (2:15, 2:14, 2:12). And today I plan to do a leisurely 60 minutes at 2:20, just to burn fat. These speeds may seem excessively slow to most people, but the 2:12 gave me a nice burn in the biceps, and all the sessions were difficult enough for me. I use my perceived heart rate to set the pace, just fast enough, but not too fast.

To make it a full aerobic workout I fill up each trainingsession on the elliptical trainer we have (Titanium, a long-stroke). After the rowing it takes a couple of minutes for the blood to reach the different muscles and then.... sweat all around!

I am looking forward to next week . My plan is to emphasise long intervals (of 10 to 20 minutes) to get my muscles, tendons and blood vessels used to rowing. After the 4th week a new Step Test to gauge my progress.

BTW: Did everyone see Kirsten van der Kolk and Marit van Eupen win the 2x in Beijing? Great little ladies from Holland!

Just wanted to add that the 60 minutes at 2:20 weren't leisurely at all. After about 40 minutes it got just a tad difficult mentally. And getting off the C@ my Quadriceps felt beaten up...

Hi Andre.

A few years ago, your performances were an example for me. I was hoping to reach your 7:09 PB withing 1 or 2 years. I didn't succeed, PB is 7:15, but I am still in shape, did a 6K @1:56 recently and hope to PB on the 2K this year.

Maybe, I can serve as a target for you this year.

Tom, the Netherlands

Andre,

two other tips:

Buy Rowpro ($99,-) and join our regular online races. Open for all ages and fitness levels.

Become member of the C2 team: "Dutch Rowpros" (change your affiliation in your C2 logbook profile) and upload all your sessions from Rowpro.


Tom

Thanks Tom,
I'll join Dutch Rowpros straight away. Rowpro won't work on my PM2 I am afraid.....

AndreHilhorst wrote:Thanks Tom,
I'll join Dutch Rowpros straight away. Rowpro won't work on my PM2 I am afraid.....

Welcome to the Dutch Rowpros.

Rowpro 2.205 does work with the PM2+. No problem. You only miss a few minor features from the latest version.

Tom

But mine is a "true" PM2, without the +, there is no interface possibility.

Does this mean I am barred from Dutch Rowpros now?

Andre

AndreHilhorst wrote:But mine is a "true" PM2, without the +, there is no interface possibility.

Does this mean I am barred from Dutch Rowpros now?

Andre

In theory you are banned now . But there are a few Dutch Rowpros that never use Rowpro. So please stay

You could buy a PM3 though. In the near future as an incentive (beloning) for some nice rowing results.

Tom

AndreHilhorst wrote:Hello,
I am 52 years old, pretty asthmatic and out of shape (109 kg). I have been running, but have not done any rowing for years. five years ago I had a PR of 7:09 for the 2 k, now I have just done the Step Test and finished the last all-out section of four minutes with a 2:02 pace.....
My goal is to get back in shape, i.e. to lose weight and get faster. I will post my training results here and am looking forward to your feedback.
Andre Hilhorst

Hallo Andre,

Nice to see you here and that you are rowing again! I wish you lots of success ---> keep on rowing

Hennie

Hennie,
Thanks for the support, I can surely use it. This will not be a great week for me because my asthma is playing up, but that's part of my challenge. Tonight I hope to be back on the C2.

Andre

Andre,

The C2 uk site's heath and fitness forum referenced an interesting article out of theLondon Guardian. Breathing exercises.

http://www.guardian.co.uk/lifeandstyle/ ... ng.fitness

You may want to try some of these.

ST

There are plenty of us and we are in good company, Mike Caviston is a fellow sufferer.

- Iain

So now two weeks have gone by, and I have used them reasonably well. The training has found a place in our family’s schedule. And… it’s fun and the worst fatigue has faded away to normal proportions.

My training routine consist of these building blocks:
• 60 minutes strong;
• 4 * 10 minutes to 3 * 15 minutes;
• 6 * 5 minutes;
• 5 * 500 meters.
• This should give me an aerobic base and all the conditiong my old frame needs.

I have noticed my heart rate going up to 173 on the final 5 minutes interval (going very strong, not all-out). On the elliptical trainer it stays around 150, but when I add the elliptical to a spedd session on the rower it stays at 160 for the full 20 minutes I am on the machine. That’s hard, but not too hard. I guess I can still take a bit of punishment….

My training in more detail:
Week 1 2 * 20 ( 2:16), 3 * 15 (2:14,5) and 60 minutes at 2:17
Week 2 4 * 10 (2:15. . 2:10), 6 * 5 (2:09, last 2:04) and 5 * 500 meters (1:58, last 1:54)
Week 3 4 * 10 (2:15 .. 2:06), 6 * 5 (2:07 , last 2:01) and 30 minutes at 2:12,5, 17 SPM (last minute at 1:53 22 SPM).

Sometimes after rowing I fill the hour with time on the elliptical trainer at 200 Watts.

Progress is still there, I expect a plateau in a month or so. Still, till that moment I feel great. Hoping to start losing a bit of weight…

And.. it's good to hear about other people with not-too-great lungs. I just don't like the unpredictability of my lungs. Still, at the moment it's going well. Not too much pollen around, little stress, good medication! Now the cold and damp is coming, we'll see how well I am prepared!