Can I improve my split?

[kimbaii]

I have been rowing about a year - and I love it! But I feel as slow as a snail, compared to the other women in my class. I'm 52, 5'4", 210#. When I began rowing, I was rowing barely above 3:00, but after awhile, I've gotten a tad faster. For my last 2K, I rowed 2:28, 7 seconds faster than 6 months ago. With continual practice and strength, could I get faster? Or will I stay at the same pace or even get slower, with my age and weight? I'm trying to row with good form and also I keep the stroke rate below 28. My trainer is very encouraging, and I'm pulling the chain as hard as I can, and jumping off the boards as quickly as I can, yet it feels like a long haul.

[Bob S.]

I have been rowing about a year - and I love it! But I feel as slow as a snail, compared to the other women in my class. I'm 52, 5'4", 210#. When I began rowing, I was rowing barely above 3:00, but after awhile, I've gotten a tad faster. For my last 2K, I rowed 2:28, 7 seconds faster than 6 months ago. With continual practice and strength, could I get faster? Or will I stay at the same pace or even get slower, with my age and weight? I'm trying to row with good form and also I keep the stroke rate below 28. My trainer is very encouraging, and I'm pulling the chain as hard as I can, and jumping off the boards as quickly as I can, yet it feels like a long haul.

Have you lost weight in that year? Obviously, your time did improve a lot, so that is progress. What are your usual workouts? You mention a 2k only, but that is usually done just a progress test. Most training programs include lots of long distance work at a much slower pace than what you would use for a 2k. The interactive program on the UK site would be a good one to follow. Does you training have any advice about doing longer rows? What I have in mind is 30' plus a warm up and a cool down. Or, if you prefer set distances instead of set times, 5k pieces - again, preceded by a warm up and followed by a cool down. Time is a problem, of course. You need to allow as much as an hour to get in a good workout.

Bob S.

[kimbaii]

Hi Bob - thanks for your reply. Yes, I've lost about 10# during that year, but that's probably because I've been on a low-carb diet for about 4 months. I didn't notice any weight loss when I was eating normally. In terms of my workouts, I've been following a cardiovascular training program for the past year (when I started rowing), which is 3x a week of 60-40 min. of cardio - combining rowing with stationary cycling. It also includes and hour of AI stretching and some strength work. I've been going on and off during the year, but usually go at least 2x a week on average, and on the off days, I go spinning and walk/run on the treadmill for 50 min. I probably work out 3x a week on average, combining all the cardio and some strength exercises. I probably only row 2-3x a week, though, and I wonder if I would get faster/lose more weight if I rowed more frequently or regularly. Our training on the rower has focused on a number of workouts, but the progression usually lasts 10 weeks in 4 phases: 1) build/introduction 2) strength 3) rejuvenation 4) performance - and during phase 4 we do the 2K. I've also been tested for a continuous 20 min.row and my pace was 2:42 - that test was done about 2 months ago. I could try to include some 5K or 30' pieces on the off days when I'm not doing the cardio program.

[Bob S.]

I've also been tested for a continuous 20 min.row and my pace was 2:42 - that test was done about 2 months ago. I could try to include some 5K or 30' pieces on the off days when I'm not doing the cardio program.

Good idea. One advantage to doing 5k, 6k and 30' pieces is that they are ranked - you can compare your times with the others in your age/weight/gender category and you can also see how well you progress , like moving up in the rankings.

Bob S.

[IMM]

It's always possible to improve! I think it's great that you're rowing At a 2:28 you can definitely improve if you set your mind to it. The training your doing sounds good and eating healthy is the best way to lose weight. Even if you want to lose it quickly be sure to be patient with the process of weight loss. Cardio training is also great for losing weight. The more fit you are the faster you'll pull. Keep it up!