Turned 50 this week. 6', 195 (too heavy for me), 10-12%BF
Stupid human tricks over the last few years - 425 DL, 27 strict pullups, pullup +144lbs...stuff like that. Used to more of a runner, yoga, martail arts, endurance type guy and got more into strength around 10 years ago, now switching back. Obviously, I'm stronger then fitter right now. Best weight for me is around 185 at 8-9% BF, but I have no problem going lighter. Going to concentrate on the erg and will probably compete. I actually did do an erg comp about 15 years ago in the basement of Memorial Hall in Philly. Picked up a C2 D from Drexel's Freshman crew coach last week.
So - do I start doing long slow rows, not my thing - or do I go right into doing strictly timed intervals? I've been doing 500's @ around 2:00-2:15 /16-18 spm just to work technique and build some volume. Did 12 of them this morning .
So?
How to start at 50
Re: How to start at 50
Welcome aboard!
I also started when I was 50, was given a target of an 8 minute 2K, that was that, I was interested!
I am sure you will get lots of advise, I didnt really do a lot of long slow stuff, 10K was usually my max, kept mixing it with running etc.
Sounds as if you have got the build/power to do well!
All the best
Steve
I also started when I was 50, was given a target of an 8 minute 2K, that was that, I was interested!
I am sure you will get lots of advise, I didnt really do a lot of long slow stuff, 10K was usually my max, kept mixing it with running etc.
Sounds as if you have got the build/power to do well!
All the best
Steve
FORUM FLYERS
PBs all 50+ LW
500--1.33.3 / 1K--3.17.9 / 2K--6.55.0 /5K 18.16.2 / 6K 22.05 / 10K--37.43.9 /30m 8034m / HM 1.23.58
UK 65 LW 64Kgs
PBs all 50+ LW
500--1.33.3 / 1K--3.17.9 / 2K--6.55.0 /5K 18.16.2 / 6K 22.05 / 10K--37.43.9 /30m 8034m / HM 1.23.58
UK 65 LW 64Kgs
Re: How to start at 50
Pace 2:00 @ 18 suggests you're working hard and have good technique. There are training plans everywhere, including under Training here, and dozens of Interactive plans on the UK site that you can tailor to your status. These contain a balance of Long Slow and shorter interval work. As I understand it, LS is for endurance, as Slow does not mean easy; and faster intervals to try to raise our anaerobic threshold. Both are needed, along with perfect technique, if you race.
The Interactive plans want a 2k test first, the results of which never fail to be interesting.
The Interactive plans want a 2k test first, the results of which never fail to be interesting.
08-1940, 179cm, 83kg.
Re: How to start at 50
I think the best plan out there is the Wolverine Plan. It is not for every one, but it is really worth understanding the principles behind it. The best place to start is the links in the first post on this thread : http://www.c2forum.com/viewtopic.php?f=3&t=8295
Very good general background here: http://home.hia.no/~stephens/ That link has a lot of very good stuff. Some of the details and emphasis contradicts the wolverine plan. The differences are interesting, but I trust the Wolverine plan more, (partially because it is more recent).
Your first priority should be technique. So low stroke rating and not too intense at first is the best way to go. Video tape yourself and post a link to get advice. Keep doing this periodically. Even once you get your technique down, it can slowly degrade, so continue post videos every month or so (no one does this but they really should).
At first I would get your base mileage up. Try to build up into long rows without worrying too much about pace. This is not to say don't do the intervals, but put more emphasis on the base mileage for the first three months or so.
Very good general background here: http://home.hia.no/~stephens/ That link has a lot of very good stuff. Some of the details and emphasis contradicts the wolverine plan. The differences are interesting, but I trust the Wolverine plan more, (partially because it is more recent).
Your first priority should be technique. So low stroke rating and not too intense at first is the best way to go. Video tape yourself and post a link to get advice. Keep doing this periodically. Even once you get your technique down, it can slowly degrade, so continue post videos every month or so (no one does this but they really should).
At first I would get your base mileage up. Try to build up into long rows without worrying too much about pace. This is not to say don't do the intervals, but put more emphasis on the base mileage for the first three months or so.
Re: How to start at 50
I have read most of the Wolverine stuff. Actually doing isn't the cards for me since I travel a lot, and I'm not a big fan of obsessive planning. Reading that is why I started with the low ratings.
When I did triathlons I gravitated toward the school of lower volume/more intense. Also given time constraints I rarely get more then 45 minutes to workout. I might be able to go an hour a couple times a week.
I will post a clip after a few more weeks of working on technique.
When I did triathlons I gravitated toward the school of lower volume/more intense. Also given time constraints I rarely get more then 45 minutes to workout. I might be able to go an hour a couple times a week.
I will post a clip after a few more weeks of working on technique.
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Montanaandy
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- Joined: January 3rd, 2008, 4:02 pm
Re: How to start at 50
I turn 50 this year and have been rowing on and off for the better part of 25+ years on the erg. When I started back up after hip replacement surgery I found that I really could not handle the demands that a 2K piece placed on me very well anymore so I shifted gears and took up rowing longer pieces (minimum 9K and normally 10K or higher) which meant that I had to pace myself more. I focused on my technique more and I find that I am getting a great workout and I have much more endurance that I had when I rowed the shorter pieces. The weight will come off - it is one of the nice byproducts of consistent long distance rowing. Just take it slow in the beginning, work on your form/technique and gradually ramp things up when you feel that you are ready. Montanaandy
Re: How to start at 50
Good that you read the WP. I did recommend understanding it even if you don't follow it.
(aside:The WP is not necessarily high volume. Someone was doing a 3/4 plan which Mike Caviston seemed to think was perfectly legitimate. )
Although you may not like high volume, It does make sense to work up to one rather long session a week (Half marathon or so). Endurance is the hardest to acquire but the easiest to maintain. Intervals and shorter work are less stressful once you have a certain amount of endurance. So do your short stuff, but at first don't let it interfere with what ever endurance you can fit in.
(aside:The WP is not necessarily high volume. Someone was doing a 3/4 plan which Mike Caviston seemed to think was perfectly legitimate. )
Although you may not like high volume, It does make sense to work up to one rather long session a week (Half marathon or so). Endurance is the hardest to acquire but the easiest to maintain. Intervals and shorter work are less stressful once you have a certain amount of endurance. So do your short stuff, but at first don't let it interfere with what ever endurance you can fit in.