Return after 15 years

[Stefan Strand]

After injuries that are repaired and shoulders that have rested for 15 years, I dusted off my model D/PM3 three weeks ago. It happily started up and runs fine after a change of batteries. Good stuff considering I have done no other maintenance than dusting and oiling the chain since I bought it in 2003 and about 3M meters.

In season 2003/4 I was in decent form for a 45 year old and did 6,46 and 17,45 for the 2 and 5k respectively. Now, I am almost 60 and comparably weak with a massive loss of muscle mass. I weigh 80 kg today, 5 kg less compared to 15 years ago, but probably 10 kg loss of muscle.

I try to build up by gradually doing increasing distances at a speed of around 2,05 that don’t seem to put to much pressure on joints and tendons that need to get accustomed to work again. I am up to 6k now that was done yesterday at a 2,03 speed. Hot, sweaty and a great feeling.

I like training with higher intensity and intervals, but concerned about the potential of injuries. Any advise on how to continue building up to decent shape again?

I used to love erging with others on RowPro. Is that still the best option? It seems nothing has happened with the software. Is it alive and active?

Anyway, look forward to chatting here, I will start over and look for new PB’s from scratch. It would be discouraging to compare to historical results.

[Dangerscouse]

I like training with higher intensity and intervals, but concerned about the potential of injuries. Any advise on how to continue building up to decent shape again?

I used to love erging with others on RowPro. Is that still the best option? It seems nothing has happened with the software. Is it alive and active?

Anyway, look forward to chatting here, I will start over and look for new PB’s from scratch. It would be discouraging to compare to historical results.

Best of luck with the return. For now, just keep doing lots of metres, lots of variety and chip away at your times. Allowing your body time to adapt to the stress is important.

I don't use RowPro, so I'll leave that to others to comment.

[DavidA]

After injuries that are repaired and shoulders that have rested for 15 years, I dusted off my model D/PM3 three weeks ago. It happily started up and runs fine after a change of batteries. Good stuff considering I have done no other maintenance than dusting and oiling the chain since I bought it in 2003 and about 3M meters.

In season 2003/4 I was in decent form for a 45 year old and did 6,46 and 17,45 for the 2 and 5k respectively. Now, I am almost 60 and comparably weak with a massive loss of muscle mass. I weigh 80 kg today, 5 kg less compared to 15 years ago, but probably 10 kg loss of muscle.

I try to build up by gradually doing increasing distances at a speed of around 2,05 that don’t seem to put to much pressure on joints and tendons that need to get accustomed to work again. I am up to 6k now that was done yesterday at a 2,03 speed. Hot, sweaty and a great feeling.

I like training with higher intensity and intervals, but concerned about the potential of injuries. Any advise on how to continue building up to decent shape again?

I used to love erging with others on RowPro. Is that still the best option? It seems nothing has happened with the software. Is it alive and active?

Anyway, look forward to chatting here, I will start over and look for new PB’s from scratch. It would be discouraging to compare to historical results.

Welcome back, and good luck with the rowing.

David

[mitchel674]

Welcome back to rowing. Looks like you are making some early gains.

Rowpro is still around. I do use it fairly regularly as it can be fun to row with others online. Unfortunately, the Rowpro community remains quite small.
Fire it up and see if you can still connect. Pretty good activity in your time zone. Sadly, there are not a lot of other options at this time.

[KeithT]

Agree that you just want to get more and more meters in at this point. You could try some intervals but maybe not at max intensity yet and just continue to increase. Glad you are back at it.

[mict450]

As the others have said, build up gradually with steady state, long slow distance. After a time add some easy intervals ocassionally. Most important thing is to stay healthy & not get injured, which can happen more easily & take longer to heal the older we are. Don't be comparing yourself to your old PB's. It might lead you to do something foolish. Welcome back.

[Anth_F]

Good morning... and welcome back to the pain cave

6k @ 2:03 and feeling fine after is nice going for someone just getting back to grips.

[Stefan Strand]

Good morning... and welcome back to the pain cave

Thanks, I love the pain
And thanks to the rest of you, it seems you agree with piling on slow kilometers. I can do that, just concerned about becoming permanently slow. Did 10k at 2:10 today, it is very hot in Portugal at the moment so I made puddles while gazing out over the Atlantic Ocean.

[rufiedog]

I would try and keep the damper down as low as possible while still maintaining a good long stroke. I find it way easier on my joints. Use speed through the stroke as opposed to strength. For example i just did a 20R30 at a 2:01 pace at a 100 DPF. My hour long rows are at 2:12 at 20 SPM with damper completely closed. I open it up of course for faster intervals. Close the damper down as much as you can

[Dangerscouse]

I can do that, just concerned about becoming permanently slow.

I still thoroughly recommend doing occasional short sharp intervals, or TTs of different distances, especially if you're still keen to go faster. Use the 80/20 rule as a rough guide for your sessions ie for every five sessions, make one of them a tough interval or TT session. NB this is only a guide, so don't feel like you need to dogmatically adhere to it.

[Stefan Strand]

Update.

Now it is 45 days since I dug out the C2 from storage in the garage. I have done 166 km and have started doing a bit of quality work, but still mostly long, slow seasons.
I feel much stronger and my rowing stamina has improved. Funny enough, I have gained 2 kg of weight which does surprise me a bit.

[mict450]

Is there a way for you to monitor your bodyfat %? Chances are the increase in activity is increasing your apetite & your food intake and hence, you're likely increasing in fat. Being stringent with food intake is key to controlling weight once you're past your mid 30's. I don't like raining on your parade, but such is the case for 99.9% of older adults. You may be an exception & packing on muscle instead. Let's hope it is the latter.

[mromero680]

Great that you're taking another run at it. I echo what others have said, nothing hinders progress like an injury so avoid that at all costs. I would want to make sure all of the muscles, joints and tendons have been broken in again before putting them to the test too early.

[Stefan Strand]

Thanks for the feedback. I do not think I have change my eating habits, my appetite has always been too good. On the other hand, 2 kg of muscles is almost impossible to add in a short time in my age.

I now do 10 k every second day, 2:05 tempo approximately, feels great and not very hard. Once in a while, I add some quality. I did my second 8X500, 2:00r today. 1:51,0 average which is 3 s faster than last time.

I would happily row more and harder, but try to limit myself.