Is this accidental X training?

[optimuswolf]

Hi,

I recently got back into using my erg regularly after a couple of crap years (babies, jobs, lack of focus). at the same time i bought my wife the bikeerg and zwift. i kinda just want to be fit and have the following goals (i can't operate without goals!)

19:00 5k erg
7:00 2k erg
20:00 5k run
200 KW ftp
100kg 1RM bench, squat,DL

is this a silly set of things to be aiming for at the same time...? currently my schedule is

1: light 30 min recovery cycle
2: 5 a side football
3: Row (alternating SS, endurance, speed)
4: bench and DL
5: 45~60 min cycle
6: squat (and other stuff)
7: run 5-10k

this is what i currently find fun, but i worry that I'm going to make little progress on any of the goals, particularly the rowing ones.

Any advice from the wise sages on here appreciated

[Tenshuu]

Hi,

I recently got back into using my erg regularly after a couple of crap years (babies, jobs, lack of focus). at the same time i bought my wife the bikeerg and zwift. i kinda just want to be fit and have the following goals (i can't operate without goals!)

19:00 5k erg
7:00 2k erg
20:00 5k run
200 KW ftp
100kg 1RM bench, squat,DL

is this a silly set of things to be aiming for at the same time...? currently my schedule is

1: light 30 min recovery cycle
2: 5 a side football
3: Row (alternating SS, endurance, speed)
4: bench and DL
5: 45~60 min cycle
6: squat (and other stuff)
7: run 5-10k

this is what i currently find fun, but i worry that I'm going to make little progress on any of the goals, particularly the rowing ones.

Any advice from the wise sages on here appreciated

What is "5 a side football"?

My first thoughts are: great goals, I'm not familiar with cycling goals in general, but the lift, rowing and running goals are achievable.

What is your age/height/weight? - curious because that can affect the difficulty of the running versus rowing goals.

Where do you stand on all of those goals currently? Can't address your schedule as effectively without knowing how close you are to different goals.

Don't think I'll ever see a 5k jog under 20, I'd have to cut 30lbs to be comfortable at that pace. I like my food. 8 years ago I was at the lift goals you suggest, barely with bench, but squat and deadlift were much higher. Probably can't bench over 205 if I tried today - I miss lifting.

You can definitely row more in that schedule. Just do extra low intensity steady state, don't do a lot of high intensity speed stuff - anaerobic stuff can be trained fairly quickly, and the training benefits wear off just as fast - train this closer to your time trial.

[Slothful1]

With your historical rowing times, I would think that a 200W cycling FTP is easily achievable. (I'm assuming that the K was a typo )

I'm roughly in the 7:50 zone at the moment on the rower, and my FTP is 205W.

Dave

[optimuswolf]

thanks both

i will work some SS rowing into the squat day thats a great idea and means i can alternate endurance/speed on the rowing day.

likewise will try incorporate light spin into the deadlift day.

does that seem the right way round to not overwork quads/hamstrings on the lifting days?

5 a side soccer for you guys. supposedly the best sport for anti ageing - i don't know what Americans do without team sport.

Time is an issue. i have very limited opportunities which is why i went the home gym/erg route in the first place (and what a great choice that was). So all workouts mist be under 60 mins most under 45.

as for current performance, ive only properly baselined the run so far. i have the two rowing baselined scheduled in over the coming month.

5k run: 22:05 (2017 PB 20.46)
5k row: 20:03 (just in training)
zwift tells me im @147W (but I've literally done 30km so far. i think that will rocket up fancy myself as a potentially strong cyclist as have huge legs v upper body)

my lifts I'm still doing 3x10 and 1RM are all around 70kg...I'm 82kgs with that being a decent weight if o van convert fat to muscle. have to eat a lot of grains and chicken to do that

I'll update on here and pick up tips from others' stories.

[max_ratcliffe]

Yeah, 200kW would be good. Think we might just have solved the energy crisis!

Your goals look great, and I think all are achievable at the same time. If you were, say a near-elite lifter with a 280kg DL, etc., then the cardio goals would compromise your strength, etc., but not many are in that league!

As others have said, you're probably going to struggle to meet the rowing goals without a bit more rowing, but otherwise, the best plan is the one you stick to, and if it's fun, then you'll stick to it.

Miss 5-a-side. Need knee surgery if I were to play again. It's called soccer here too - you need skimpy shorts and a mullet to play football.

[hjs]

If you aim at a lot things at once, it gets muddy often. If I where you I would aim at less things at once. Much what you are going for has zero relevance to the other goals. Some things are also much easier compared to the other.

Think you better look where you are now. From there take a few things at once and work to reach those. From there go on to the next.

[optimuswolf]

right now I'm doing a bit more cycling than running/rowing due to the novelty of zwift.

did 20km @ 182W which felt tough but good. reeled in quite a few people (it was a race) which added to the fun

tomorrow I'll be going under 20:00 for the 5km row.

Enjoying it which is goal no. 1

[optimuswolf]

If you aim at a lot things at once, it gets muddy often. If I where you I would aim at less things at once. Much what you are going for has zero relevance to the other goals. Some things are also much easier compared to the other.

Think you better look where you are now. From there take a few things at once and work to reach those. From there go on to the next.

which do you think are easier btw? the beauty is once i achieve a goal i can set a new one....

I'm spectacularly uninterested in spending too long on one thing. i know I'll just stop if I'm having to get on that erg 5 times a week.

[hjs]

Hi,

I recently got back into using my erg regularly after a couple of crap years (babies, jobs, lack of focus). at the same time i bought my wife the bikeerg and zwift. i kinda just want to be fit and have the following goals (i can't operate without goals!)

19:00 5k erg
7:00 2k erg
20:00 5k run
200 KW ftp
100kg 1RM bench, squat,DL

Re easy.

Strenghtwise. 100kg Dl should be a lot easier than bench, squat inbetween.

Re row 19 min row 1.54 pace is easier than 7 min 2k.

Run compared to row depends on bodyshape. Good rowers relative not so good runners and vice versa. Rowing needs weight, running goes best being light.

[Tenshuu]

Hi,

I recently got back into using my erg regularly after a couple of crap years (babies, jobs, lack of focus). at the same time i bought my wife the bikeerg and zwift. i kinda just want to be fit and have the following goals (i can't operate without goals!)

19:00 5k erg
7:00 2k erg
20:00 5k run
200 KW ftp
100kg 1RM bench, squat,DL

Re easy.

Strenghtwise. 100kg Dl should be a lot easier than bench, squat inbetween.

Re row 19 min row 1.54 pace is easier than 7 min 2k.

Run compared to row depends on bodyshape. Good rowers relative not so good runners and vice versa. Rowing needs weight, running goes best being light.

hjs has it pretty much spot on.
I'm similar stats to you, a little shorter, a little heavier, but all of your goals are within reach for me, some of which I was beyond 10 years ago when I had access to the gym (I have access now, but time and finances don't qualify for it to be worthwhile right now)

Bench was 1RM @ 225lbs - Squat was 265lbsx5 (I never did a 1RM on my squat and deadlift) and deadlift was at 315lbsx5
5k Run was stuck ~21 minutes --- This is by far my hardest area, 5'7" 190lbs is a lot of mass to move around. I love the calorie burn from a good run though.
2k Erg was 7:34, now it's 7:50ish (I haven't looked at this TT for a bit)
my 5k erg is 5 seconds slower than yours i believe.

Great goals, focus on one at a time, as you reach some of those peak goals - move on to the next category. I think after you've hit the goals in each one individually - you can go back and build up base fitness to maintain close to those TT numbers.

I'm focusing on my erg goals currently, and weight loss because after April, the erg collects dust until November while I spend my warm seasons hiking/biking/jogging. ---With the weight loss I'll have to start incorporating more strength sessions at home as well, I'm very aware that I've lost some upper body muscle mass since November.

My Fiance and I may be investing in a Peloton soon.... The structured sessions with a trainer will help keep my fiance interested in the workouts, and it just gives me another cardio option. ---Freaking pricey machine though - granted it becomes cheaper than taking 3-4 spin classes a week.

[optimuswolf]

Thanks.

looks like based on my interest first goal is the 200W ftp (hooked on zwift right now.) I'll keep the running and rowing ticking over til then. lifting will be 1x each exercise weekly so mainly focusing on form and a break from cardio.

after a zwift race on Monday i felt properly leggy at 5 a side yesterday, so i may need some more light exercise/rest days too....

I'm still going to concentrate on these micro goals though as for me its a good motivation to do something, v easy when you work 60 hrs week and have 2 small children to opt for netflix....

[optimuswolf]

Hi,

I recently got back into using my erg regularly after a couple of crap years (babies, jobs, lack of focus). at the same time i bought my wife the bikeerg and zwift. i kinda just want to be fit and have the following goals (i can't operate without goals!)

19:00 5k erg
7:00 2k erg
20:00 5k run
200 KW ftp
100kg 1RM bench, squat,DL

Re easy.

Strenghtwise. 100kg Dl should be a lot easier than bench, squat inbetween.

Re row 19 min row 1.54 pace is easier than 7 min 2k.

Run compared to row depends on bodyshape. Good rowers relative not so good runners and vice versa. Rowing needs weight, running goes best being light.

hjs has it pretty much spot on.
I'm similar stats to you, a little shorter, a little heavier, but all of your goals are within reach for me, some of which I was beyond 10 years ago when I had access to the gym (I have access now, but time and finances don't qualify for it to be worthwhile right now)

Bench was 1RM @ 225lbs - Squat was 265lbsx5 (I never did a 1RM on my squat and deadlift) and deadlift was at 315lbsx5
5k Run was stuck ~21 minutes --- This is by far my hardest area, 5'7" 190lbs is a lot of mass to move around. I love the calorie burn from a good run though.
2k Erg was 7:34, now it's 7:50ish (I haven't looked at this TT for a bit)
my 5k erg is 5 seconds slower than yours i believe.

Great goals, focus on one at a time, as you reach some of those peak goals - move on to the next category. I think after you've hit the goals in each one individually - you can go back and build up base fitness to maintain close to those TT numbers.

I'm focusing on my erg goals currently, and weight loss because after April, the erg collects dust until November while I spend my warm seasons hiking/biking/jogging. ---With the weight loss I'll have to start incorporating more strength sessions at home as well, I'm very aware that I've lost some upper body muscle mass since November.

My Fiance and I may be investing in a Peloton soon.... The structured sessions with a trainer will help keep my fiance interested in the workouts, and it just gives me another cardio option. ---Freaking pricey machine though - granted it becomes cheaper than taking 3-4 spin classes a week.

I can recommend the bike erg and YouTube as a cheap alternative to peloton. thats what my wife does.

its really interesting to see that you are so phyisically strong but comparatively weak on the erg. it shows how height is a big factor in erging.

i won't lie, the 7min 2k is the one I'm more likely to humblebrag about with friends as very few could do this. 20 min 5k is very common and noone cares about lifting.

[optimuswolf]

new 5k erg PB (by 1 sec!) : 19:48

def no shortness of breath...but a big shortage of technique....

[optimuswolf]

did another race on zwift. 40 mins @197W. can't be far from that magic 200 number.

[optimuswolf]

7.5k run @4:44/km pace

edging the distance up each week and trying to take a second off the pace.