Average Joe Rower...

[[old] busterG]

i'm pushing 39 yrs of age, 6ft, 215 lbs.. haven't rowed competetievely for 10yrs now... i'm wondering how i'm doing in terms of fitness...<br /><br />I'm closing in on a 1/2 million meters on the erg ... <br /><br />my typical *almost* daily workout is 30 mins @ 2.25, 18spm ... HR hovers around 138 bpm.<br /><br />on a good day that goes down to 2.20 @ 18spm ... HR around 145 avg.<br /><br />does this sound pretty sad or am I at least 'average joe' standard?<br /><br />

[[old] Cran]

It's a good starting point.<br /><br />might be worth increasing the stroke rate a little bit, 20SPM is plenty slow enough.<br />Also I'd get the HR up to around 150-160<br /><br />Set yourself targets to build up towards 2:00 splits and 7500m<br /><br />Do 2-3 sessions a week at 24-26 SPM<br />Do the rest at 20SPM<br /><br />Try rowing without strapping the feet in.<br /><br />Sound like you are on the right track but have the HR too low. Is that suposed to be 70% by any chance...?<br /><br />70% for a 39 year old would typically be around 150-160<br /><br />The formula is RHR + ((MHR-RHR)*0.7)<br /><br />So for example if your resting heart rate is 60 and max is 190 it would be:<br />60+((190-60)*0.7)<br />60+(130*0.7)<br />60+91<br />=151<br /><br />

[[old] dmhayden]

I'm 41, 6'1", 205lbs. I've been erging for about a month and have a little more than 200km. I'm now erging 10-15km per day, usually around 1:58-2:08 pace and 22-26 SPM. Drag factor is 134. I don't have a heart monitor, so I don't know my heart rate. I try to erg every day.<br /><br />I found that the DF can make a big difference. I also worked on building up my endurance by doing longer and longer rows until I was able to do a full 60 minutes nonstop.<br /><br />Hope this helps.<br />Dave<br />

[[old] busterG]

well my goal right now is to loose weight, so my understanding was that i should be keeping my HR lower.. in the 'LS' range on RowPro? It says for me that's 109-136 .. so I usually try to sit there around 130-136 ... 18spm ... 30mins... 2.20-2.25<br /><br />today i did my first 60min piece... avg HR 140, 2.28 avg @ 16-18spm .. quite boring, but i worked on my technique... i'm getting better at the catch... steep force curves... pretty consistent..<br />

[[old] Cran]

You'll lose more weight (and get fitter) rowing at 150-160.<br />Also increase the sessions to 10km+ per day.<br /><br />10-15km 6-7 times a week at moderate intensity will get the weight falling off. <br /><br />Build up to that though gradually though, don't just get on the rower today and try a 15km at 150 hr!

[[old] Phillip Smith]

I’m in a similar situation, but a few years your junior. Just clicked over the ¾ million mark and hope to knock the rest off soon. I have just started to row 11 –13kms consistently 5 times per week. Very tired at work in the mornings, but luckily I’m living in a place where we get two hours for lunch so I can scoot home and have a nap – any ideas on good food to eat so I don’t get so tired? <br /><br />I am also trying to shed some kg’s, but have actually put on about 3kgs over the past month. I assume (really, really hope) this is muscle as I’ve cut right back on alcohol etc.<br /><br />I have also been doing some sprint pieces in an effort to bring down my times. Seems to be working, although I’ve got a fair way to go to get back to where I was a few years back. <br />

[[old] Cran]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->any ideas on good food to eat so I don’t get so tired </td></tr></table><br />eat/drink 1g carbs per kg body weight straight after training (within 2 hours ,but within 30 mins is better). I use Lucozade Energy for convenience.<br /><br />As for the weight, body fat is more important, if your clothes are getting looser you're on the right track

[[old] Cran]

... having said that I do often fall asleep in the afternoon!<br /><br />Mind you I think that's more to do with a boring job and air conditioning than training...

[[old] busterG]

taking your advice... i'm holding it steady at 150-155 for 45 mins now... 20spm ... <br />just noticed i've lost over 15lbs since jan .. so i think i'm on the right track. much fitter anyway. will push for 60mins but that's soo boring... might do 30mins in the morning and 30 at night to break the monotony...<br /><br />it's odd though - years ago when i used to row on the Thames at college (UCLBC) I seem to remember i'd have my split down at around 1.40 for 20mins .. almost twenty years later i'd barely make it into the novice women's boat - it's pretty depressing really.<br />must be this unhealthy Mc diet over here in the USA...<br /> <br /><br /><!--QuoteBegin-Cran+Apr 20 2005, 12:07 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Cran @ Apr 20 2005, 12:07 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->You'll lose more weight (and get fitter) rowing at 150-160.<br />Also increase the sessions to 10km+ per day.<br /><br />10-15km 6-7 times a week at moderate intensity will get the weight falling off.  <br /><br />Build up to that though gradually though, don't just get on the rower today and try a 15km at 150 hr!  <br /> </td></tr></table><br />

[[old] c2bill]

sounds like a perfect group to test the 'training partner module' - the average joe training team sounds like a great group <br /><br />-bp

[[old] Byron Drachman]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->to break the monotony... </td></tr></table> <br /><br />Another option would be to click on the workout of the day and do that workout.<br /><br />Byron

[[old] holm188]

<!--QuoteBegin-busterG+Apr 23 2005, 10:02 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(busterG @ Apr 23 2005, 10:02 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->60mins but that's soo boring... might do 30mins in the morning and 30 at night to break the monotony... <br /> </td></tr></table><br /><br />I would not do twice 30 mins if you have time to do 60 mins in one go. To be less bored during 60 mins:<br />- listen to some good music,<br />- do 10 strokes sprint (30 SPM) every 500 m<br />- vary SP (for ex: 500m 18, 500m 20, 250m 22, 250m 24, etc)<br />- do 2000m pieces with 10 seconds pause in between<br /><br />good luck,<br /><br />Holm