New to rowing

[Cjfrancis]

Hey everyone.

Im pretty new to rowing however my training history includes amatuer boxing, and kick boxing at 81kg including state titles (aus) and a few international fights. Last fight was 2012. Since I flipped the table completely, ate my way up to 100kg and started competing as a novice in strongman and raw powerlifting. Eventually powerlifting had to take a bench seat as I joined the army as a grunt which pretty much means regular optimal strength training is out. Boxing is banned in the srmy due to injuries and even a death a few years back during a units fight night. So that means revisiting my youth of fat lips and black eyes is out too. Whilst I was regaing some aerobic fitness to joing the army after stacking on the weight I was plagued by shin splints and platafacitis. So I took up rowing to rebuild my engine and found I really enjoyed it. I have been rowing now for about 6 months, with no particular program or direction, normally just tacking some 500m or 1000m repeats after squatting or deadlifting when I get time to lift weights at the base, with the occaisional 5k or 10k thrown in for good measure. My best times include 1:21 500m, 3:16 1000m, 17:43 5000m and 36:58 10000m and I currently weigh 86kg and am 6ft 1 in height at 27 years of age. Basically I was looking for advice on what options or directions I could take to row either socially or (when good enough) jump in and compete. The only long term goals I have are to row a 6 min 2000m (No idea what I could row now, maybe 6:40-6:45).

Appologies for the longish post. Any advice would be greatly appreciated.

Regards
Colin

[lindsayh]

Hi Colin
you are good enough to compete right now - they are good times and you wouldn't be embarrassed.
The good 5k and 10k suggest you have good fitness and the 500 is strong especially for a pretty light tallish guy.
There are plans such as the Pete Plan, ISS Interactive Plan and the Wolverine that all use variations on the same theme - a combination of longer slower sessions with shorter faster interval ones. They normally expect 4 or 5 sessions a week. All are directed at 2km excellence as that is the main racing distance although there are some 500 and 1 km events as well.
Does the Aus suggest that you are in Australia? Where are you based? Unfortunately there is precious little racing here but there is a day in Brisbane May2 at a gym and they are hoping to do a couple of events this year later including a marathon/HM day.
There is a lot of online action with RowPro and there is a monthly challenge at http://www.c2ctc.com - You need to join a virtual club such as the Forum Flyers (see club thread below) and then you can log a time each month - is a bit of fun and the challenges are very varied.

[Cjfrancis]

That's awesome thanks for the heads up. I am in Australia, posted up at Townsville at the moment. Depending on what is going on with work will depend on how often I can row. We are pretty busy this time of the year with lots of exercises and trips that mean I don't get to train how I would like. Luckily for us we are doing stuff with the navy quite a lot so will be out at sea and im certain the gyms on the ships have ergs. But I will definitely check out all those links. I had a brief look at the JCU and Townsville rowing club but unless time permits I wont be able to join a team to actually get out on the water. I did entertain the idea of surf boat rowing but again time being the biggest issue, and there not being any surf in Townsville haha. That's why I decided to check out the C2 community. A friend of mine who works out at the crossfit gym up here is a fantastic rower. He is 6'6 and weighs nearly 125kg and can pull about a 6:05-6:10 2000m any day of the week when fresh. He suggested doing some online stuff. Thanks again for your advice!

[lindsayh]

That's awesome thanks for the heads up. I am in Australia, posted up at Townsville at the moment. Depending on what is going on with work will depend on how often I can row. We are pretty busy this time of the year with lots of exercises and trips that mean I don't get to train how I would like. Luckily for us we are doing stuff with the navy quite a lot so will be out at sea and im certain the gyms on the ships have ergs. But I will definitely check out all those links. I had a brief look at the JCU and Townsville rowing club but unless time permits I wont be able to join a team to actually get out on the water. I did entertain the idea of surf boat rowing but again time being the biggest issue, and there not being any surf in Townsville haha. That's why I decided to check out the C2 community. A friend of mine who works out at the crossfit gym up here is a fantastic rower. He is 6'6 and weighs nearly 125kg and can pull about a 6:05-6:10 2000m any day of the week when fresh. He suggested doing some online stuff. Thanks again for your advice!

You might be interested by racing in Brisbane in May (one afternoon and several races) and Sunshine Coast in June - the June one is 4 or 5 races over 2 days and is a lot of fun.
Join the Forum Flyers and do the ctc! This Month (so this week) is just 20 minutes hard. The March challenge is 3x 250m on 2minutes rest and that would really suit you.
Some of the crossfit guys are pretty awesome of course.

See http://www.concept2.com.au/indoor-rower ... g/calendar

[Cjfrancis]

I will check out what's on at work we might be away but if I am available my family are in Brisbane so it could be a good excuse to head down for it! Just checked out the pete plan, looks pretty straight forward and solid. Just to spend some time building a bigger endurance base i'm going to run the lite version of the 12 week 5000m training plan. Before moving onto the more specific 2000m training. It is 3 days a week as opposed to 5 days and only cuts out 2x 10k recovery rows in between the harder interval sessions. Should be enough considering the amount of other PT and pack marching and pool PT etc. we have to do for work. Cut the weight training back to once a week should help recovery as well. I spent about 90 minutes yesterday doing heavy squats and weighted chin ups then had a crack at 8x500m with 60 seconds rest this morning. The fatigue from yesterday added about 5 seconds average to each of my splits, started off the first couple about 1:34-1:37, which is what I wanted to hold across all sets but by the last few I was having to work hard to pull 1:41-1:43 for each 500. It was a tough morning! Last time I did a 500m workout was with a friend who doesn't row but is incredibly fit from rugby and we did 5x500m at sub 1:35 with 90 seconds rest, 5x500m at sub 1:40 with 60 seconds rest then 5x500m at sub 1:45 with 30secondsrest. And made it a challenge that we couldn't pull faster than 25 strokes per min. Due to lack of experience we had no idea how uncomfortable that was going to make us feel. It just looked good on paper so we had a crack.

[hjs]

I will check out what's on at work we might be away but if I am available my family are in Brisbane so it could be a good excuse to head down for it! Just checked out the pete plan, looks pretty straight forward and solid. Just to spend some time building a bigger endurance base i'm going to run the lite version of the 12 week 5000m training plan. Before moving onto the more specific 2000m training. It is 3 days a week as opposed to 5 days and only cuts out 2x 10k recovery rows in between the harder interval sessions. Should be enough considering the amount of other PT and pack marching and pool PT etc. we have to do for work. Cut the weight training back to once a week should help recovery as well. I spent about 90 minutes yesterday doing heavy squats and weighted chin ups then had a crack at 8x500m with 60 seconds rest this morning. The fatigue from yesterday added about 5 seconds average to each of my splits, started off the first couple about 1:34-1:37, which is what I wanted to hold across all sets but by the last few I was having to work hard to pull 1:41-1:43 for each 500. It was a tough morning! Last time I did a 500m workout was with a friend who doesn't row but is incredibly fit from rugby and we did 5x500m at sub 1:35 with 90 seconds rest, 5x500m at sub 1:40 with 60 seconds rest then 5x500m at sub 1:45 with 30secondsrest. And made it a challenge that we couldn't pull faster than 25 strokes per min. Due to lack of experience we had no idea how uncomfortable that was going to make us feel. It just looked good on paper so we had a crack.

Plenty of work going on.

To give you an idea. 8x500 on 1 min rest is roughly 2k pace. 4x1k on 5 rest is roughly 2k plus 1
5k max is roughly 2k plus 6.
10 k max is 5k plus 4 ish.

In general, try to pace flat, this gives you an idea where you stand. Fly and die gives little information.

For longer rows use a lower stroke rate, a longer, smooth stroke with a controled recovery works best.
For drag, keep it lower for 2k and up. Only for sprints a higher drag / resistance is needed.