Modifying Beginner Pete Plan to minimize injury risk

[jerg]

I'm a beginner (indoor only) rower (40s, male, lightweight), and have gotten to the point where I can brace my core sufficiently and feel 'connected' to the rower that I can row 2k and not feel any low back pain (initially I experienced this because I was 'shooting the slide').

Now I'm looking to build my cardiovascular fitness and the Beginner Pete Plan seems like it's often recommended. My priorities are:
1. not get injured, and in particular, avoid low back injury
2. improve cardiovascular fitness
3. lastly, get faster on the erg - this is definitely the lowest priority for me as I'm not looking to compete. That said, if I'm going to be doing a lot of erging, might as well be more efficient and get faster.

With that in mind, I'm trying to figure out how to modify the BPP accordingly. There is no way I have the core and low back endurance to do 5k. So instead of starting Week 1 with 5k, perhaps I should start from 2k and then add 250m each week. The 250m increase is half of the 500m increases the BPP calls for, but since injury prevention is the highest priority for me and I'm quite happy to take a lot longer than 24 weeks to get through the BPP, I'm thinking this is a sensible modification.

During the rest periods on the intervals, I'm thinking that a good way to maximize rest for the low back would be to lay on the floor with knees bent and low back flat against the ground. Does anyone do this on their rest periods, or mostly do you just stand or walk around? Basically I'd like to use the rest period to sort of reset any 'spinal creep' (as described by Dr. Fiona Wilson) that is building during the interval.

Any suggestions welcome, thanks.

[Alissa]

During the rest periods on the intervals, I'm thinking that a good way to maximize rest for the low back would be to lay on the floor with knees bent and low back flat against the ground. Does anyone do this on their rest periods, or mostly do you just stand or walk around? Basically I'd like to use the rest period to sort of reset any 'spinal creep' (as described by Dr. Fiona Wilson) that is building during the interval.

Any suggestions welcome, thanks.

I've heard the activity during the "rest" periods called "paddling" or "active rest"--that is, just move up and down the slide without applying any force against the footplate. No need to get off the erg at all. (If you completely stop moving, it can be very difficult to resume...)

Since you're following the Pete Plan, you'll be interested in what Pete has to say about the "rest" periods, "here:"

Interval rest:

What to do during the rest period between reps on an interval session is down to personal preference, but I advise doing at least some gentle rowing during the rest period to keep the muscles moving, and the blood flowing. Make it very gentle though, and take the opportunity to keep drinking water.

HTH,

Alissa

[jackarabit]

Before scaling Pete Beginner, look at the "Basic Conditioning" and the '20' Fitness" programs at:https://indoorsportservices.co.uk/train ... nditioning

In a protracted interval rest (say 5' for 3x13'), I know of no reason to deny you the relief of lying on your back. I elevate my feet on a chair or the rower beam occasionally but don't maintain the position longer than 1:30-2'. Easy to cool too quickly and induce muscle spasm. Best case is probably jumping off and taking a few steps to take pressure off the glutes. "Active" rest can even be limited to using the legs only to move up and down the slide with the handle on the hook. Interval rest is a heart rate reset and will pretty much happen at any pace or exertion less than active pace. And don't hesitate to seek advice from a medical professional or physical therapist.

[edinborogh]

i would recommend a progressive training.
today, i am doing ascending and descending pyramid as such:
1K,2K...6K, 8k,10k,12k and then backwards - 12K,10K,8K,6K....1K.

this will help your body to adjust, improve your body resistance to injury, get a better cardio, and get faster on the erg.
naturally, you can start your pyramid smaller 1k,2k,3,2k,1k and then add another interval whenever you feel ready.

few months back i couldnt do more then 5 sessions of 500 meters, since then i lost 14 Kg, and im able to row longer sessions.

[G-dub]

Wow - isn't that about 90K in one session?

[hjs]

i would recommend a progressive training.
today, i am doing ascending and descending pyramid as such:
1K,2K...6K, 8k,10k,12k and then backwards - 12K,10K,8K,6K....1K.

this will help your body to adjust, improve your body resistance to injury, get a better cardio, and get faster on the erg.
naturally, you can start your pyramid smaller 1k,2k,3,2k,1k and then add another interval whenever you feel ready.

few months back i couldnt do more then 5 sessions of 500 meters, since then i lost 14 Kg, and im able to row longer sessions.

If I would do such a session I would start with 1m Yours would take all day? Why, really why?, go outside, walk, cycle swim, work the garden, anything but this. I strongly advice against it.

[Anth_F]

I thought it was a typo

Yeah thats most of your life spent sitting on an erg doing those kinda sessions

[jackarabit]

Jerg, sign up to have the Concept 2 daily workouts sent to your email: http://www.concept2.com/indoor-rowers/t ... /subscribe

The short WOD for 5 June is 2-3-4-3-2'/2'R, a pyramid which makes some concessions to the length of human life.

[jerg]

Before scaling Pete Beginner, look at the "Basic Conditioning" and the '20' Fitness" programs at:https://indoorsportservices.co.uk/train ... nditioning

In a protracted interval rest (say 5' for 3x13'), I know of no reason to deny you the relief of lying on your back. I elevate my feet on a chair or the rower beam occasionally but don't maintain the position longer than 1:30-2'. Easy to cool too quickly and induce muscle spasm. Best case is probably jumping off and taking a few steps to take pressure off the glutes. "Active" rest can even be limited to using the legs only to move up and down the slide with the handle on the hook. Interval rest is a heart rate reset and will pretty much happen at any pace or exertion less than active pace. And don't hesitate to seek advice from a medical professional or physical therapist.

Thanks for the link, that looks like a good plan to ramp up to 20min intervals.

The link mentions UT1, which I assume is a heart rate zone. There seem to be a number of different zone methodologies with different calculations. The one that I saw uses % of HR reserve (HRR) and adds that to resting HR with the following zones:
recovery: 60-70% of HRR
aerobic training: 70-80% of HRR
anaerobic zone: 80-90% of HRR
max effort zone: 90-100% of HRR

How do these zones compare to the UT zones?

Thanks also for the color on getting some rest for the low back without overdoing it and cooling down too much.

[jackarabit]

60-70%HRR+RHR associated with UT2 or low aerobic intensity of effort; 70-80%HRR+RHR with UT1 or high aerobic intensity. Problem for the inexperienced is determining HRR without first obtaning an accurate determination of maximum and resting heart rates.

[jackarabit]

Good intro to heart rate based (governed) training here: https://indoorsportservices.co.uk/training/interactive
Personal heart rate training zones or bands generated based on your max and resting.

[jerg]

Good intro to heart rate based (governed) training here: https://indoorsportservices.co.uk/training/interactive
Personal heart rate training zones or bands generated based on your max and resting.

Thanks, this looks great.

Seems like two reasonable programming options (both from ISS links you posted) would be either:
1. Basic Conditioning program
2. Interactive 2,000m program (starting at athlete level 1, the lowest level)

I suppose in the long run it doesn't matter which I start with so long as I get in the regular workouts, but if you have reasons to suggest one vs the other, I'm all ears. And if it makes a difference, I do lift weights 2-3x/week, but from a cardiovascular perspective, I am quite untrained (technically, de-trained as I used to be a road cycling enthusiast years ago).

[jackarabit]

Jerg writes:

two reasonable programming options (both from ISS links you posted) would be either:
1. Basic Conditioning program
2. Interactive 2

The Interactive 2k Programme @ experience level 1 will build some aerobic zone volume before introducing anaerobic load.

The "original" or Preset 2k also at Indoor Sports Services would provide a similar base-building start as would the Basic Conditioning.

The Pete Beginner load could be scaled to suit your current progress and physical limitation.

All good.

[edinborogh]

Wow - isn't that about 90K in one session?

its accumulative allot but not when done this way. i feel the strain from 10K upwards.

[edinborogh]

i would recommend a progressive training.
today, i am doing ascending and descending pyramid as such:
1K,2K...6K, 8k,10k,12k and then backwards - 12K,10K,8K,6K....1K.

this will help your body to adjust, improve your body resistance to injury, get a better cardio, and get faster on the erg.
naturally, you can start your pyramid smaller 1k,2k,3,2k,1k and then add another interval whenever you feel ready.

few months back i couldnt do more then 5 sessions of 500 meters, since then i lost 14 Kg, and im able to row longer sessions.

If I would do such a session I would start with 1m Yours would take all day? Why, really why?, go outside, walk, cycle swim, work the garden, anything but this. I strongly advice against it.

it takes around an hour to get to 6K-8K depends on hard you push, then from 10K upwards ( downward ) it takes an hour for each session. i like that progress, it makes me feel like a good workout. i can control my pace, work on my posture, technic...

i am finishing work everyday at around 5PM, and the gym near my office is open until 10PM, so time wise i have enough.