which work out would be better

[haliopt]

Hello to all; Brand new to rowing. Currently rowing Mon,Wed,and Fri. Started doing 15 mins. at around 2:30 split = 3k in 15 mins. for about 5 weeks. Very boring and sore. This week started doing 1 min hard ( try for 2:10-2:20) 1 min. easy (3:50) 2 min hard, 1 min easy, 3 min hard 1 min easy, 4 min hard, 1 min easy, 3 min hard, 1 min easy 2 min hard, 1 min easy, 1 min hard than cool down. Warm up of course first. Looks like this warm up -1, 2-1, 3-1, 4-1, 3-1, 2-1, 1-cool down. Pretty long winded, sorry. My question finally....................which work out ( ha,ha ) of these two is better for me, weight loss, long term gain in endurance, strength and the ability to increase to lower splits. Thanks...................... RR ( rowing rules)

[jvincent]

I'll be the first to suggest that you look at some of the different training plans (Pete plan, etc) for beginners. They are a good starting point.

Even if you don't follow one of the plans to the letter it is a good idea to mix endurance/cardio workouts with interval pieces.

If you aren't already doing so, track your workout online and use the ranking system to gauge your progress.

Good luck.

[bepah]

Hello to all; Brand new to rowing. Currently rowing Mon,Wed,and Fri. Started doing 15 mins. at around 2:30 split = 3k in 15 mins. for about 5 weeks. Very boring and sore. This week started doing 1 min hard ( try for 2:10-2:20) 1 min. easy (3:50) 2 min hard, 1 min easy, 3 min hard 1 min easy, 4 min hard, 1 min easy, 3 min hard, 1 min easy 2 min hard, 1 min easy, 1 min hard than cool down. Warm up of course first. Looks like this warm up -1, 2-1, 3-1, 4-1, 3-1, 2-1, 1-cool down. Pretty long winded, sorry. My question finally....................which work out ( ha,ha ) of these two is better for me, weight loss, long term gain in endurance, strength and the ability to increase to lower splits. Thanks...................... RR ( rowing rules)

Congratulations on joining the crew! As to you question of endurance; endurance breeds endurance. Your sessions to this point look pretty good to me for a newer erger. You will have to think about longer sessions if endurance is what you are after. You mentioned that 15 minutes was boring. Listen to music, turn on a TV, think about other things, do not focus on the monitor. Rowing in and of itself does not particularly work the brain. Play mind games with the monitor if you cannot stop watching it.

You will find that quickly a 15 minute erg is becoming too easy...at that point, extend your training to a time that you think you can accomplish, or just start rowing without setting a distance or interval pattern and see how long you can train effectively. I often just start rowing, thinking about other things, and an hour goes by pretty quickly.

With some endurance base, you can then begin to think about lower splits, strength, etc. focus on rowing technique, keep your SPM at a lower rate and power the erg with your leg to maintain split times (much harder to do than you may think).

Good luck in your training!

[Bob S.]

You list weight loss as one of your goals. The UK C2 website has a program (or programme as they call it) specifically designed for weight loss:

http://concept2.co.uk/weightloss/interactive

You might find it useful to check that out.

As far as endurance is concerned, 15 minutes 3 times a week will not do much for endurance. Also 2:30 is quite a light pace, but that depends a lot on your age, gender, build, and current physical condition. Are you working up a good sweat? If not and you are working in an environment with normal relative humidity, you are not working hard enough.

My own suggestion would be to gradually increase the time to 30 or 40 minutes at what ever pace you can handle and them start trying to lower the pace, but sticking with the 30 to 40 minute times. For boredom relief, as jvincent said, you can alternate between the long pieces and the interval pieces, long pieces on Monday and Friday and the intervals on Wednesday. That is a good mix, since the emphasis should be on the longer pieces at this point. Another way to fight boredom is to make occasional changes in your stroke rate and in your pace.

You don't mention anything about stroke rate, drag factor, and technique. On the surface, rowing seems like a simple exercise, but that is deceptive. Technique is very important and can may a lot of difference in your results. It is important to work on learning good technique right from the start, since it is very hard to eliminate bad habits once they develop. One of the main features of technique is the stroke rate. Beginners often make the mistake of rowing at too high a stroke rate, rushing up the slide in a hurry to start the next drive instead of relaxing and sneaking up on it. Another common error is to use too high a drag factor, which is controlled, in part, by the damper setting which ranges from 0-10. If you are not yet familiar with these terms, check out the following:

Understanding Drag Factor:

http://www.concept2.com/us/training/adv ... factor.asp

Damper Setting & Workout Intensity:

http://www.concept2.com/us/training/bas ... ensity.asp

What are you doing as far as development of technique is concerned? Have you had instruction? Have you checked out technique videos? I don't mean to be nosy here, but I have seen the issue of technique come up time and again on this forum (and the UK forum as well) and I wanted to bring it to your attention.

Bob S.

[haliopt]

Thank you for your replies......I do have a friend that will be looking at my form very soon......he is an expert rower.