Help with goal

[Steveh101]

Hi all, I'm new to this rowing scene, getting back to some sort of fitness level I'm used to. I previously trained and entered Triathlon/Ironman events but not done a tap for 3yrs, today was my 1st go on the rower, I've set myself a physical and mental goal of 10,000m for 30 days.

https://log.concept2.com/profile/935129/log/60238289

This is my 1st go at it. I aimed to keep HR at below 138bpm which I managed to and found the hour went quick with no issues at all.
What could be a realistic target for 30 days? keeping HR in the anerobic zone to lose the body fat, (not bothered for weight, scales are just a guide) just looking to reshape my body and get back to a good state of fitness to start looking at Triathlons plans again.

Open to any suggestions for alternatives if they will achieve better results!

Thanks

Steve

[Dangerscouse]

Welcome to the forum Steve.

You've set your profile to private, so we can't see it. Are you suggesting doing 10k a day, every day, for 30 days?

As you've done nothing for three years I'd be very careful as there will be a lot of adaptions required for muscles, tendons and ligaments that aren't used to be worked. As you'll know, even the slightest change of motion can work different muscles etc, and coupled with ego dictated decisions as you progress you could quire easily get injured. Even more so given your background, as this is a double edged sword: you'll improve quickly, but that will probably be commensurate with your hubris. It's hard to stay humble when you're used to bigger and better things in a different sport.

I'd probably aim to do three days a week for the first 10 days, see how you feel, and then maybe make it four days a week. Technique is a big consideration for any newbie, so make sure you're fully aware of the common mistakes etc, as well as drag factor and stroke rate. A big mistake is to try and find short cuts, but there's no replacement for old fashioned training and building the fundamentals / core strength. This takes time, but it's essential as I'm sure you'll know from your previous triathlon/ ironman days.

What is the cap of 138bpm based on? This sounds like it might be a bit too high to start with, although there might be some detail I'm not aware of.

[Steveh101]

Hi, I've changed profile so you can see it, I do a fairly heavy manual job so getting on the rower shouldn't be a problem. The 138bpm was from back when I started out seemed to be the best HR for endurance work.

[Tsnor]

this (your arms, wrists, back and butt will thank you. Legs are like "bring it on, I will crush you back and arms") -->

I'd probably aim to do three days a week for the first 10 days, see how you feel, and then maybe make it four days a week.

and this -->

Technique is a big consideration for any newbie

Youtube

Youtube Concept2 Australia has some great intro video.
This first: https://www.youtube.com/watch?v=zQ82RYIFLN8&t=90s
then this: https://www.youtube.com/watch?v=oP6OR-G7AxM&t=50s

Then anything that looks interesting from https://www.youtube.com/c/DarkHorseRowing

If you row every day for 30 days see posts about seat pads, bubble wrap, etc. It takes time for the seat to feel 2-hour comfortable, just like a racing bike saddle. A new cyclist/rower is going to hurt doing daily volume the first month.

[Tsnor]

https://log.concept2.com/profile/935129/log/60238289
This is my 1st go at it. I aimed to keep HR at below 138bpm which I managed to and found the hour went quick with no issues at all.
What could be a realistic target for 30 days?

Concept2 has some reporting quirks. They show you data for the last stroke at the end of an interval, not the interval average. So looking at interval HR can be tricky.

Eyeballing the graph, your main interval
55:18.5 10,000m 2:45.9 77 563 28 138
flowed along nicely with little to no heart rate drift at about a 135 heart rate. That looks like a good pace for you for distance work. It'll probably get a good bit faster quickly with technique changes than hold in the 2:30 range for a while. This is the effort level you want, no heart rate drift.

Your goal " looking to reshape my body and get back to a good state of fitness to start looking at Triathlons plans again." probably wants a mix of 1 hard day/week then a bunch of long slow like the row you did. You've probably looked into training plans before. If not the research results are kind of neat and counter intuitive. Working hard and doing more of the wrong workload eventually makes you slow/weaker. You are in the "base season stage" following off season. This video is a good one for base season. https://www.youtube.com/watch?v=OsXh6wyUlR8 Do include 1 day/week of intensity (surrounded by rest). Else you will have trouble picking up intensity later, as in this study https://www.researchgate.net/publicatio ... 0/download

[jamesg]

55:18.5 10,000m 2:45.9 77 563 28 138

77 Watt at rate 28 suggests you need to learn to row. If you engage the legs you should be able to reach 2W/kg at rate 20, which is a typical training level.

Beginners usually start with short pieces, since rowing is very hard work.

https://www.britishrowing.org/british-r ... ing-plans/
https://www.concept2.com/indoor-rowers/ ... que-videos

[Steveh101]

Point taken, I will film myself and compare to the videos, today felt comfortable no aches or pains. So your saying I need to drive harder and slow down? I was just using medium force at what seemed a comfortable pace. Not sure what 2W/kg is and where I can see it on erg data. Thinking maybe bin this off and do the beginer plan in the training section. I just find bigger challenges mentally drive me more, 2 or 3 days axweek I tend to drift off course really quickly.

[Ombrax]

Not sure what 2W/kg is and where I can see it on erg data.

Steve, divide your power on the rower (set the PM to display watts, or calculate it based on your pace using the C2 calculator at the link below) by your mass in kg. ( kg = lbs / 2.205 )

https://www.concept2.com/indoor-rowers/ ... calculator

[jamesg]

So your saying I need to drive harder and slow down?

Yes; that's what rowing is.

The rowing stroke uses the legs, which are large and strong already, via a long stroke and reasonable handle force.

But using the legs is very tough when unfit, as can be seen if we try to climb stairs or hills. This is why the ergometer is so useful, no need to go out and look for some hills to climb. And it uses the shoulders too.

Initial training has to be short and at low ratings, while we learn to row and get used to the effort needed. The stroke we develop can be used for the rest of our life, at least as to style.

The main quality controls are W/kg and Watts/Rating. Meters per stroke is also useful. If you set up a spreadsheet logbook to record meters, time and stroke number, with a macro and some simple formulae you can see all these immediately.

[Steveh101]

Thanks for advice, decided to leave this challenge on the shelf for now and opting to do this instead.

https://thepeteplan.wordpress.com/beginner-training/

Great advice, guess by waking up today and having no doms/stiffness I haven't got correct techniques yet. Will film myself and compare to concept video, tidy myself up and follow a pre used and recommended plan.

Maybe it's gunna be more of mental challenge to do less to start with, also need to get my head round these stats and numbers. Just confused at mo.

Thanks

Steve

[Dangerscouse]

Thanks for advice, decided to leave this challenge on the shelf for now and opting to do this instead.

https://thepeteplan.wordpress.com/beginner-training/

Great advice, guess by waking up today and having no doms/stiffness I haven't got correct techniques yet. Will film myself and compare to concept video, tidy myself up and follow a pre used and recommended plan.

Maybe it's gunna be more of mental challenge to do less to start with, also need to get my head round these stats and numbers. Just confused at mo.

Thanks

Steve

Good idea Steve. For a seemingly simple exercise it's surprisingly technical, so don't be afraid to ask questions.

As a general rule, a higher stroke rate (r26+) is a sign of good aerobic fitness, and is possibly a better place to be as strength is quicker to gain than aerobic fitness.

Don't rely too much on DOMS as your job might mean that you won't get it as much. Honest interrogation of what you're doing is a better indicator.

If you know you're going to lose interest with less sessions, add in another really light session. Recovery is the primary reason for not doing so much, but if you end up not doing anything at all then it's pointless to worry about that.

[Steveh101]

There is a local rowing club near me in the docks, may see if I can get 1hr with a coach and nail the form, done this with swimming, running and a bike fit, all paid dividends.

[dabatey]

Thanks for advice, decided to leave this challenge on the shelf for now and opting to do this instead.

https://thepeteplan.wordpress.com/beginner-training/

Great advice, guess by waking up today and having no doms/stiffness I haven't got correct techniques yet. Will film myself and compare to concept video, tidy myself up and follow a pre used and recommended plan.

Maybe it's gunna be more of mental challenge to do less to start with, also need to get my head round these stats and numbers. Just confused at mo.

Thanks

Steve

Speaking as a newbie I can tell you from recent experience there will be no real Doms to speak of such as you would get running/lifting weights. It's because there are no eccentric resistances. Everything is push(legs) or pull(arms/back) contracting muscles as you drive away from the fan, and on the recovery you aren't using any muscles.

Of course your muscles will still get tired and feel 'dead' post workout but that recovers, and you won't get the 2 or 3 days worth of pain doms gives.

[Tsnor]

There is a local rowing club near me in the docks, may see if I can get 1hr with a coach and nail the form, done this with swimming, running and a bike fit, all paid dividends.

Outstanding choice.

[Dangerscouse]

There is a local rowing club near me in the docks, may see if I can get 1hr with a coach and nail the form, done this with swimming, running and a bike fit, all paid dividends.

Outstanding choice.

Seconded