Good Year Off

prezidentv8 · Post by **prezidentv8** » May 4th, 2009, 7:43 pm

Well, I just decided that since I hadn't done any rowing in about a year, I should probably start again since school is winding down. Now I don't think I've ever had to do the "get back in shape" thing...until now...workout suggestions to start me out, anyone?

iain · Post by **iain** » May 6th, 2009, 5:10 am

the most important thing is just to get back on. Without an idea of your fitness, age, weight etc. it is not possible to know what makes sense. But doing a "Just Row" starting at what feels an easy pace and trying to continue until it gets hard, then doing another 1000m followed by 1000m at a slower pace to warm down (without a break) would be a good start. Then slowly increasing the length at this pace by 5% or so each time until you are rowing 10k would be good. Alternatively, try http://thepeteplan.wordpress.com/5k-training/ or one of the other variants on that site if you want more of a challenge.

- Iain

prezidentv8 · Post by **prezidentv8** » May 18th, 2009, 4:47 pm

Ah...M, 22, former LW, around a 6:40 2k when I was in shape.

Currently, about 170 pounds, and not that strong hehehe....

iain · Post by **iain** » May 19th, 2009, 6:52 am

When I started back after winding down for 4 months, I found everything tough, but after a few weeks of 5 days a week training on Pete style training, I may be 3S/500m slower than I was (much more modest than your pace), but I am now completing all types of sessions and finally am back to LW (lost 7lbs) after 2 months.

I was advised much as I suggested to you, and this makes sense for a week or so, but I found these sessions harder than they should have been. Mixing in some tough interval sessions made me appreciate that the SS sessions didn't really hurt that much and added some "interest".

Let us know what you decide on and hopw it progresses.

Best wishes

Iain

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