Modifying Beginner Pete Plan to minimize injury risk

[jackarabit]

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.

Shouldn't require much pencil pushing. Summng only the listed distances of the pyramid and ignoring the dots which may or may not represent an additional iteration of 2k and maybe a couple 4k, I get 76k total meters rowed. Assuming done in a 5hr. time window and ignoring that most mortals take breaks in interval format, that's 15.2k per hr. Average pace 1:58.4/500m. Fast enuf for a 2:46:xx.x full marathon, which is above 90th percentile in men's open rankings 16 and '17 seasons. Have you done a continuous FM yet Edinboro? You should do! Hate to see a feller hide his light under a bushel as me old pappy was ust to say.

[jerg]

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.

Thanks for the feedback. I think I'll go with the Interactive 2k. As you note, it starts with some aerobic work. Plus it builds in some 2k testing, which will let me make refinements as I work through the program.

[jackarabit]

Indeed the 2k test in wk. 13 will give you a firmed up datum for use in determining HR zone and training power targets. But first thing be cautious and keep your back and yourself in the game. 3 days erg and 3 lifting will be a challenging schedule.

[edinborogh]

Shouldn't require much pencil pushing. Summng only the listed distances of the pyramid and ignoring the dots which may or may not represent an additional iteration of 2k and maybe a couple 4k, I get 76k total meters rowed. Assuming done in a 5hr. time window and ignoring that most mortals take breaks in interval format, that's 15.2k per hr. Average pace 1:58.4/500m. Fast enuf for a 2:46:xx.x full marathon, which is above 90th percentile in men's open rankings 16 and '17 seasons. Have you done a continuous FM yet Edinboro? You should do! Hate to see a feller hide his light under a bushel as me old pappy was ust to say. [/quote]

indeed!
FM was a strange experience. i do believe that the breakthrough was done by realising that long distances is not as scary as i thought. over the week i dont feel the strain, but weekends are different. ill try to give an example -
yesterday i had 4 hours, so i did 6K,8K and 10K. took a walk around ( im afraid of back injuries so im trying to be attentive to that ), then did 10K and 8K. my drag factor ( i believe it to be considered ) is low - around 110, but i really enjoy the millage accumulation. the strange thing is that although i see improvements in FM split times, they are very small, and progressing very slow. i thought that quitting smoking, doing FM's, and working hard will show better improvements.
the biggest improvements are with the way my body feels - im still losing weight. that was important to me. i thought that if i stop smoking i will gain weight. also, i feel more refreshed after work out and im not "dead". after a FM i do have some pain ( gluteus i think ) and i try to solve it by using a thick towel on the sit.
but defiantly loosing weight is the best part of it. i am so grateful for having the courage to row. it started very hard, continued very hard ( motivation, lack of progress, getting lost with all the plans, proper technic which is still a thing to work on ) - but guys here on the forum have been a huge help and inspiration. i hope that i will lose enough weight to convince my wife to allow me to purchase a C2 machine.

[jackarabit]

If you don't mind my asking, what was your total time on the FM?

[edinborogh]

If you don't mind my asking, what was your total time on the FM?

my first one was almost 4 full hours, and i could not walk for almost an hour later.
my last one was a little less then 3 hours and 32 minutes. i can walk after that but the hours immediately after gets me very tiered.

i dont tend to stop and drink / eat. i found that if i stop along the way, its easy to convince myself to just quit, and its real hard for me to fight those thoughts off.

[jerg]

But first thing be cautious and keep your back and yourself in the game. 3 days erg and 3 lifting will be a challenging schedule.

That's a good point. Not sure how to factor that in at the beginning. I suppose I'll have to really listen to my body for signs that I'm overdoing it, and then get more rest as needed. I don't have any competitions or target dates that I'm training for, so skipping a lifting day or erg day here and there is not a problem.