Rowing Duration

[old] lowwall · Post by **[old] lowwall** » September 27th, 2005, 4:16 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Zac @ Sep 10 2005, 06:25 PM)</b></div></td></tr><tr><td class='quote'>My question is; is my training at all effective or are my gains just from the fact that initially you'll make gains faster. And, can one get lean and a good cardio by rowing no more than 30 mins at a time? Or, I'm I going to have to undestand PRATT whatever it is and other training tips on this forum to make real gains?<br /> </td></tr></table><br /><br />What do you want to do with your rowing? If you are just going for general fitness then it doesn't have to be any more complicated than sitting down and rowing. If you want a feeling that you are progressing somewhere, then your Milo's calf plan of increasing your pace a little bit per day will work for quite some time. I did the same thing and for example, worked my 6000 average (500m) pace down from 2:34.1 to 1:51.4 in a bit over 2 years with no interval or any other specialized training at all - I just sat and rowed an average of 16k per workout (with a couple of short breaks) as fast I could comfortably go.<br /><br />But if you are primarily interested in good times in the shorter events then it is definitely worth following one of the training programs.<br /><br />Finally, you can get a good cardio workout rowing 30 minutes at a time, but 40 is better

[old] GutBustin' · Post by **[old] GutBustin'** » September 27th, 2005, 7:03 pm

I think that line about 6k pace going from 2:34 to 1:50ish says a lot about how fitness works for those of us who haven't done much before. (I'm just 3 months in myself too)<br /><br />Put the metres in.<br /><br />I try to remember that a lot of times when going to the gym and thinking about watts, pace, drag and who knows what else that I've still got a long road of just putting the metres in. So yeah, sometimes I just turn the monitor off so I can focus on the exercise itself and nothin' else.

[old] Zac · Post by **[old] Zac** » September 28th, 2005, 11:03 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(lowwall @ Sep 27 2005, 03:16 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Zac @ Sep 10 2005, 06:25 PM)</b></div></td></tr><tr><td class='quote'>My question is; is my training at all effective or are my gains just from the fact that initially you'll make gains faster. And, can one get lean and a good cardio by rowing no more than 30 mins at a time? Or, I'm I going to have to undestand PRATT whatever it is and other training tips on this forum to make real gains?<br /> </td></tr></table><br /><br />What do you want to do with your rowing? If you are just going for general fitness then it doesn't have to be any more complicated than sitting down and rowing. If you want a feeling that you are progressing somewhere, then your Milo's calf plan of increasing your pace a little bit per day will work for quite some time. I did the same thing and for example, worked my 6000 average (500m) pace down from 2:34.1 to 1:51.4 in a bit over 2 years with no interval or any other specialized training at all - I just sat and rowed an average of 16k per workout (with a couple of short breaks) as fast I could comfortably go.<br /><br />But if you are primarily interested in good times in the shorter events then it is definitely worth following one of the training programs.<br /><br />Finally, you can get a good cardio workout rowing 30 minutes at a time, but 40 is better

<br /> </td></tr></table><br /><br />Lowwall,<br /><br />As I said, I've been erging for about 4 months and my primary goal is fitness, but my competitive side really wants to get my times down and be competitive...even if I don't acutally compete. Thanks for your response.<br /><br />Zac<br />

[old] Zac · Post by **[old] Zac** » September 28th, 2005, 11:07 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(GutBustin' @ Sep 27 2005, 06:03 PM)</b></div></td></tr><tr><td class='quote'>I think that line about 6k pace going from 2:34 to 1:50ish says a lot about how fitness works for those of us who haven't done much before. (I'm just 3 months in myself too)<br /><br />Put the metres in.<br /><br />I try to remember that a lot of times when going to the gym and thinking about watts, pace, drag and who knows what else that I've still got a long road of just putting the metres in. So yeah, sometimes I just turn the monitor off so I can focus on the exercise itself and nothin' else. <br /> </td></tr></table><br /><br />GutBustin,<br /><br />Good advice,<br /><br />I noticed our 2k times are the same, but my 10k is still @ around 47min. I seem to loose a little focus on the longer rows. Thanks for your response.<br /><br />Zac<br />

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 28th, 2005, 11:45 am

Zac,<br /><br />Have you tried doing 2 X 5K with a 2-3 minute rest instead of a straight 10K? This would enable you to row the required distance but without the associated boredom that can set in on the longer rows.<br /><br />It also allows you to improve the pace steadily, especially if you can row your second 5K as fast, (or faster), than the first 5K. Try this once or twice a week until you can do 2 X 5K at 2:00 pace, then go back to the full 10K and see how much you have improved on your current 47 minutes...

[old] Ray79 · Post by **[old] Ray79** » September 28th, 2005, 12:15 pm

Or in addition to doing 2 X 5km you could try doing 10km with say a 1 minute or 1.30 burst every couple of km just to give you something to think about and concentrate on. These bursts i find should be at a slightly higher rate than your standard 10km pace say in the region of 28 spm but keeping the power on. As well as giving you something to focus on you will get a few more metres done and so hopefully your time will come down. This seems to work for me, but again its down to your own preference and how you are feeling If you want to do more or less bursts for shorter or longer.<br /><br />Hope this helps

[old] lowwall · Post by **[old] lowwall** » September 28th, 2005, 2:11 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Sep 28 2005, 11:15 AM)</b></div></td></tr><tr><td class='quote'>Or in addition to doing 2 X 5km you could try doing 10km with say a 1 minute or 1.30 burst every couple of km just to give you something to think about and concentrate on. </td></tr></table><br /><br />You can get away with this strategy for only so long. Since power requirements are not proportionate to time on the erg (i.e. watts increases much faster than the 500 pace decreases), the most efficient strategy is to figure out a target pace and stick to it - at least until the last couple K where you can ratchet things up if you have anything left (which also lets you know to lower your target pace on the next run).<br /><br />The boredom factor is something you'll just have to sort out. I have an erg at home, so have the TV rigged up with headphones and a headphone cable extender. If I had to erg at a club, I'd definitely use an iPod or the like, but I doubt I would row nearly as much.<br /><br />Alex

[old] Zac · Post by **[old] Zac** » September 30th, 2005, 11:47 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Sep 28 2005, 10:45 AM)</b></div></td></tr><tr><td class='quote'>Zac,<br /><br />Have you tried doing 2 X 5K with a 2-3 minute rest instead of a straight 10K? This would enable you to row the required distance but without the associated boredom that can set in on the longer rows.<br /><br />It also allows you to improve the pace steadily, especially if you can row your second 5K as fast, (or faster), than the first 5K. Try this once or twice a week until you can do 2 X 5K at 2:00 pace, then go back to the full 10K and see how much you have improved on your current 47 minutes... <br /> </td></tr></table><br /><br />Peter,<br />Thanks for that advice and I'll give that a try.<br />Zac<br />

[old] Zac · Post by **[old] Zac** » September 30th, 2005, 11:50 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Sep 28 2005, 11:15 AM)</b></div></td></tr><tr><td class='quote'>Or in addition to doing 2 X 5km you could try doing 10km with say a 1 minute or 1.30 burst every couple of km just to give you something to think about and concentrate on. These bursts i find should be at a slightly higher rate than your standard 10km pace say in the region of 28 spm but keeping the power on. As well as giving you something to focus on you will get a few more metres done and so hopefully your time will come down. This seems to work for me, but again its down to your own preference and how you are feeling If you want to do more or less bursts for shorter or longer.<br /><br />Hope this helps <br /> </td></tr></table><br /><br />Ray,<br /><br />I'll give this a try as well. This all new to me, but I enjoy it a lot!<br />

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