Noob errors from a newbie, some tips & encouragement

[Lemming]

My only response is that you guys clearly need to work more on your technique more if you're not generating 100kW of power! My legs are apparently MUCH more powerful than I thought .



I will swiftly edit my original post to avoid any further embarrassments...

Or maybe not as apparently I can't edit my post.

[Citroen]

I will swiftly edit my original post to avoid any further embarrassments...

Or maybe not as apparently I can't edit my post.

I've done it for you.

[Tenshuu]

I'm just gonna give this thread a little bump. Seems like we've had a few new folk join the forum recently, and I really like the way Lemming describes his journey so far!

I think the advice here is great, and it rings bells with my past, and my current situation of getting my significant other interested in the erg.

I've been working with her on form, and slower stroke rates, but she refuses to row under 28-32 SPM when I'm not watching - she's also only 5'0" which could contribute to her natural urge to row at a higher stroke rate.

Trying to coach her to try taking a really strong stroke without returning forward, just stop and rest with your legs extended.... and then do it again, just to feel how much "easier" it is to move the flywheel the next time through - once you get a rhythm going, it feels like you require less effort.
Learning the feel of the flywheel and the effects at the catch can sometimes help learn the stroke.

She also carries the mentality that if she's not breathing hard and sweating, she's not working hard enough and won't get any results - the science behind why this isn't the case tends to be hard to swallow for someone looking for quick results by making high intensity efforts.

[jackarabit]

Tenshuu writes:

I've been working with her on form, and slower stroke rates, but she refuses to row under 28-32 SPM when I'm not watching -

Be wary of the “significant” in significant other. Sometimes we get impatient with those closest to us. Give her time and space to find out for herself.

[Tenshuu]

Tenshuu writes:

I've been working with her on form, and slower stroke rates, but she refuses to row under 28-32 SPM when I'm not watching -

Be wary of the “significant” in significant other. Sometimes we get impatient with those closest to us. Give her time and space to find out for herself.

Truth be spoken. Yeah I backed off after I got a chance to actually show her a little bit of proper technique, planted a seed as they say. She's already more consistent this season in terms of total distance than I was in either of my first 2 seasons (She's over 100km this season, my previous 2 seasons were 65k and 85k roughly). So I'm pretty proud, and I can see improvements in her mentality of the workout as well.

There's a proud moment when I see she's frustrated with going "slow" and starts hammering a few strong strokes out to get the blood pumping - pretty sure it happens when a good song comes on in the headphones haha.

[Dangerscouse]

Hahaha, I have got carried away far too often when a good tune comes on!!

[Myopic Squirrel]

Lemming,

Before you write off a 5K piece for a newbie, advise them to experiment with both stroke rates and pressure on the stroke. E.g. - when doing a cool down 'paddle' one can row at a 20r with a 4:00 split - almost like holding the handle with 2 fingers. So as one progresses further into a 5K the stroke intensity can be dialed back accordingly to give one the stamina to finish the piece. (I'm not really qualified to get into the Steady State/Training Band UT2, 1, AT thingy).

[LPF4]

Best post I've read so far as a beginner. It's hard to find info that you can understand or that applies to a total beginner.

I can relate to most of what was posted by Lemming because I'm interested he same shape and experience. So this is a bump for this thread.

[LPF4]

That should have read in the same shape.

Also, after rowing every few days for a month the BEGINNING PETE PLAN is way too much for someone that's way out of shape. I find that I can only row every other day and I'm just working up to a 5k.

[mitchel674]

That should have read in the same shape.

Also, after rowing every few days for a month the BEGINNING PETE PLAN is way too much for someone that's way out of shape. I find that I can only row every other day and I'm just working up to a 5k.

As far as the beginner Pete plan, I don't know anyone here who would recommend the BPP for a total Noob. I do often recommend the BPP for beginners because I enjoyed the structure and gradual escalation of meters. BUT, new rowers should spend a few weeks on their technique and building up some level of rowing endurance and proficiency before embarking on the BPP. One should be able to comfortably row a 5k at a steady state pace before starting the BPP.

[canglem]

That should have read in the same shape.

Also, after rowing every few days for a month the BEGINNING PETE PLAN is way too much for someone that's way out of shape. I find that I can only row every other day and I'm just working up to a 5k.

I bought my rower right at the end of April, and am in the same boat. I just jumped on and went at first, and realized that wasn't going to work. Started doing 5 minutes for a couple days after it took me 10:51.1 to do a 2k (with many stops to rest), then 6 minutes. During that time I found what was a comfortable pace to go out at. Once I was able to do 2k a day, my goal became to make my average daily meters top 1500 to make the honor board. Managed that, then went on vacation so I dropped back down. Next goal was to get back up above that 1500m. I decided on the day of the Summer Solstice challenge I needed to do the best I could so I went from my previous long of 4k to 5k. Managed that, and was feeling good, but then hit a slump where I just struggled to finish a workout without stopping. Kept browsing here and read/realized I need to stop trying to do meters both long and fast, and slow down and just get meters in. A long row doesn't do me any good if I have to stop 4 times to catch my breath. Now in the last 6 days I've done 30 minutes 3 times without stopping, another 5k then a 5th day of just getting some meters in at like 10 pm. I'll probably give it another week or so, make sure I'm still doing ok and only THEN I may consider starting the BPP, to get a more structured training program.

[Tim huges]

Im at a similar stage to a few people on this post. For the first 4 or 5 months i trained with no structure or routine, doing mostly 500m intervals with some 1000m. The thought of a 5k was intimidating. One day i forced myself to do one on a whim, regardless of pace i just wanted to complete one without stopping. I have no idea what my time was but i was just overjoyed i had finnished it. I dont know what happened exactly but i felt id turned a corner in my training, i think it was surge in self confidence and within a week i had completed a 10k and a week later a 15k. The numbers definately intimidated me, it may not be the case for others but certainly for me it helped to just get on with it and get the metres in...regardless of times. A stubborn forcefulness and a refusal to stop. Once i had that distance ticked off i was surprised how quickly i got the times down, it all came relatively easy. Now my steady state sessions last 60min without stopping, r20/22 @1:55 ish usually just under 15.5k. Only tested my longer distances a few times but it seems to have had a bigger impact on my shorter distances. Even just on a psychological level, 2k's go alot quicker when you get used to 10k plus...and 500m is over in a flash. Im very confident i could row a half marathon but a full marathon is still a distance that intimidates me.

As i say, different for everyone but i would say...forget times and just work on getting those metres in, in whatever pace you can hold. A difference in a 1 sec split is 20 seconds over 10k...so it doesnt take much to see quicker times.

[Dangerscouse]

Im at a similar stage to a few people on this post. For the first 4 or 5 months i trained with no structure or routine, doing mostly 500m intervals with some 1000m. The thought of a 5k was intimidating. One day i forced myself to do one on a whim, regardless of pace i just wanted to complete one without stopping. I have no idea what my time was but i was just overjoyed i had finnished it. I dont know what happened exactly but i felt id turned a corner in my training, i think it was surge in self confidence and within a week i had completed a 10k and a week later a 15k. The numbers definately intimidated me, it may not be the case for others but certainly for me it helped to just get on with it and get the metres in...regardless of times. A stubborn forcefulness and a refusal to stop. Once i had that distance ticked off i was surprised how quickly i got the times down, it all came relatively easy. Now my steady state sessions last 60min without stopping, r20/22 @1:55 ish usually just under 15.5k. Only tested my longer distances a few times but it seems to have had a bigger impact on my shorter distances. Even just on a psychological level, 2k's go alot quicker when you get used to 10k plus...and 500m is over in a flash. Im very confident i could row a half marathon but a full marathon is still a distance that intimidates me.

As i say, different for everyone but i would say...forget times and just work on getting those metres in, in whatever pace you can hold. A difference in a 1 sec split is 20 seconds over 10k...so it doesnt take much to see quicker times.

Getting used to a distance, especially over circa 30 mins / 8k is very helpful. Confidence is a subjective construct and not an objective truth, so when you can do a longer distance you have proven memories to rely on when it gets tough.

When I decided to do my ultra distances I had done a slow 26km once about five years previously and six HMs in my rowing life; nothing else. Within about six weeks I had built up to a FM all due to just saying I was going to do it and building up the distances week by week.

An FM isn't as bad as it seems, but be careful of the last 10k, especially if you haven't fuelled up properly as you progressed through the KMs

[LPF4]

That should have read in the same shape.

Also, after rowing every few days for a month the BEGINNING PETE PLAN is way too much for someone that's way out of shape. I find that I can only row every other day and I'm just working up to a 5k.

As far as the beginner Pete plan, I don't know anyone here who would recommend the BPP for a total Noob. I do often recommend the BPP for beginners because I enjoyed the structure and gradual escalation of meters. BUT, new rowers should spend a few weeks on their technique and building up some level of rowing endurance and proficiency before embarking on the BPP. One should be able to comfortably row a 5k at a steady state pace before starting the BPP.

When you're new and you see PP and BPP you think BPP applies to you. After rowing a week or so you realize it's not going to happen. Also after lots of reading you find that you need to do lots of Steady State work just to get a base. I'm a month in and we will see what happens as I go. I just keep rowing at a HR of 125-130 which puts me at 3 min/500M. I did 5500 today and will rest a few days due to the soreness that will be coming on.

[LPF4]

That should have read in the same shape.

Also, after rowing every few days for a month the BEGINNING PETE PLAN is way too much for someone that's way out of shape. I find that I can only row every other day and I'm just working up to a 5k.

I bought my rower right at the end of April, and am in the same boat. I just jumped on and went at first, and realized that wasn't going to work. Started doing 5 minutes for a couple days after it took me 10:51.1 to do a 2k (with many stops to rest), then 6 minutes. During that time I found what was a comfortable pace to go out at. Once I was able to do 2k a day, my goal became to make my average daily meters top 1500 to make the honor board. Managed that, then went on vacation so I dropped back down. Next goal was to get back up above that 1500m. I decided on the day of the Summer Solstice challenge I needed to do the best I could so I went from my previous long of 4k to 5k. Managed that, and was feeling good, but then hit a slump where I just struggled to finish a workout without stopping. Kept browsing here and read/realized I need to stop trying to do meters both long and fast, and slow down and just get meters in. A long row doesn't do me any good if I have to stop 4 times to catch my breath. Now in the last 6 days I've done 30 minutes 3 times without stopping, another 5k then a 5th day of just getting some meters in at like 10 pm. I'll probably give it another week or so, make sure I'm still doing ok and only THEN I may consider starting the BPP, to get a more structured training program.

Use a heart rate monitor. I've never done anything slow but I'm really strict about taking this slow. I have to prove to the wife that I will stick with this and as I get older I really need to do some consistent exercise.