Help Needed

[[old] OJMIT]

I have recently - (last three weeks) just started to row - feel pretty tired today..! I am a 38 yr old smoker...fairly unfit I have to admit. I am doing 7:54 for 2000m followed by 22:10 for 5000m on a daily basis - is this ok? what should I be doing, it feels fairly easy now but I 'm not sure I could improve much further - what would be peoples 'next stage ' strategy? cheers

[[old] PaulS]

So are you planning on becoming a non-smoker, or is that a silly question?<br /><br />It appears that you have things a little backwards, warm-up at 1:58 and then do a longer Easy piece at 2:12.<br /><br />If you are set in your ways, I'd simply recommend that you change those around and do the 5K @ 2:12 first and then go after the faster paced 2k. Maybe start the 2k at 1:58 target and then when you get that, try 1:57, and so on. You should see a good bit of improvement prior to the point at which it seems impossible. (Weekly 2k's near maximum are not really a good training mode, so if you feel like you are bumping up against that, it would be time for another change)<br /><br />Oh yeah, get the technique video, and learn to do this with some reasonable level of skillfulness, it will be an advantage int eh long run and there will be less bad habits to break. <br /><br />Hmm, should I mention Strapless and 10 meters per stroke? Yes I think so.... <br /><br />Cheers!

[[old] Citroen]

<!--QuoteBegin-OJMIT+May 24 2005, 10:38 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(OJMIT @ May 24 2005, 10:38 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am a 38 yr old smoker...fairly unfit I have to admit.  <br /> </td></tr></table><br /><br />1. Give up smoking.<br />2. Read this training plan <a href='http://www.concept2.co.uk/forum/viewtop ... 09&start=0' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... start=0</a> it may suit your needs.<br />3. Read <a href='http://concept2.ipbhost.com/index.php?showtopic=1874' target='_blank'>http://concept2.ipbhost.com/index.php?s ... 874</a><br />4. Read <a href='http://concept2.ipbhost.com/index.php?showtopic=2008' target='_blank'>http://concept2.ipbhost.com/index.php?s ... 008</a><br />5. Log your metres at <a href='http://www.concept2.com/sranking03/log.asp' target='_blank'>http://www.concept2.com/sranking03/log.asp</a>. <br />6. Set a goal of 250,000 for your first year. (I rowed 477,000+ last year, my first year.)<br />7. Then aim for the half million.<br />8. Once you have the half million; aim for your first million metres. <br />9. Train for endurance distances: 30mins, 10,000m, 60mins, half marathon (21097m) and full marathon (42195). <br />10. Keep a note of your personal best times. <br />11. Set your sights on a 2000m time of sub 7 minutes.<br /><br />HTH

[[old] ancho]

Take into conideration PaulS's and Cotroen's tips.<br />Try to make some basic more varied workouts and set up a more or less regular schedule, so you won't get too bored.<br />If you continue regularly as you are doing now, the "fairly unfit" part of you will belong to the past, even more if you are able to quit smoking!<br />If you have the possibility some time, give it a try rowing on water: it's great!<br /><br />Citroen: did't know you were so "new" to erging. Tremendous progression!<br /><br />Have a good row!

[[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-->what would be peoples 'next stage ' strategy </td></tr></table><br />Next step would be to increase the distance up to 10Km a day and the sessions up to 5 or 6 a week.<br />Then just do 10km a day 5-6 days a week for 6 months.<br /><br />boring? maybe... but it works, I did nothing but 10km + every day for about 12 months when I first started. It worked for me.<br /><br />Lost loads of weight and got fit without even giving up beer.

[[old] OJMIT]

Thanks for the advice! I am rwoing every day at the moment - scared if I don;t I will lose whatever fitness I have gained - still on the ciggies - but coping - what do you suggest for 'rest' days - one a week or two....cheers

[[old] maf]

<!--QuoteBegin-OJMIT+May 25 2005, 06:40 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(OJMIT @ May 25 2005, 06:40 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thanks for the advice!  I am rwoing every day at the moment - scared if I don;t I will lose whatever fitness I have gained - still on the ciggies - but coping - what do you suggest for 'rest' days - one a week or two....cheers <br /> </td></tr></table><br /><br />I'm a lot the same, except I don't smoke...<br /><br />Taking a rest day is better for your fitness, not worse. Call it a 'Recovery Day' where your body gets a rest from the daily grind of exercise. Funny thing, my weight goes down on my recovery days!<br /><br />I find it hard to take a rest day, but business trips and inconvenience generally mean that they happen. I try to take a day off every week if one hasn't happened on me. Currently erging 9k/day, 6 days a week. Works wonders. Trouser size has gone from 34 to 32 I've been LWT for a while now, would never have happened without the C2.<br /><br />Michael

[[old] Cran]

do something else on a rest day... go for a bike ride with the gf or go swimming or something. so it's still doing something but also lets you recover.<br /><br />some of the training days should be easier anyway, you can't train hard every day.<br /><br />I find it easier to train 7 days a week than to train 5 or 6 days a week but that's just me.

[[old] The Matinator]

Remeber a have a rest day, <br />fitness is not gained directly from training, but from the recovery after the training period, as this is the time where your body rebuilds it's self.<br /><br />Also a high carb and protein deit will he, the protein being used by your body in the creation and repair of cells, and carb will incease your energy level