Concept2 Forum

Having gotten back into the erg a week ago from a 9 month layoff and 30 lbs. my split times and/or endurance are getting worse instead of better. Is this a sign of overtraining? Started out with a 5k, then to 30 minutes, then 40 minutes. 9 workouts in 12 days, 55000 meters @ 75% or better HR. I'm thinking resistance training with only light warmup rows for a couple of days. My goal is to lose 60 pounds from my current 5' 10" 250 pound frame in the next 6 months.

chrisa770 wrote:Having gotten back into the erg a week ago from a 9 month layoff and 30 lbs. my split times and/or endurance are getting worse instead of better. Is this a sign of overtraining? Started out with a 5k, then to 30 minutes, then 40 minutes. 9 workouts in 12 days, 55000 meters @ 75% or better HR. I'm thinking resistance training with only light warmup rows for a couple of days. My goal is to lose 60 pounds from my current 5' 10" 250 pound frame in the next 6 months.

Well, resistance training and light warmups won't do a thing for weight loss, but if it is only for a couple of days break, it is no big deal.

10 pounds of loss a month is an awfully ambitious goal. I would think that a pound a week would be more feasible. I wouldn't worry about spit times if your goal is weight loss. Competitiveness can come later. Endurance is another matter. What's needed is several long rows every week and strict intake control - I won't call it diet, since it has to be a permanent life style and the word diet is often regarded as a temporary measure.

Bob S.

chrisa770 wrote:Having gotten back into the erg a week ago from a 9 month layoff and 30 lbs. my split times and/or endurance are getting worse instead of better. Is this a sign of overtraining? Started out with a 5k, then to 30 minutes, then 40 minutes. 9 workouts in 12 days, 55000 meters @ 75% or better HR. I'm thinking resistance training with only light warmup rows for a couple of days. My goal is to lose 60 pounds from my current 5' 10" 250 pound frame in the next 6 months.

If you have been away for 9 months, there is no reason to train at over 75% HR. If it we me, I would cap my HR at 75% (simple max not HRR) and train the first 8-10 weeks like that. That will ease you back into it, help with weigh loss and endurance and keep you from over-training.

I agree that for the first several months a steady diet at 75% would be best to build your aerobic base.

Times are going down! Ready for the holiday challenge. Feeling great after a good row.