Where Do I Go From Here

[[old] medicineman]

I started rowing at the YMCA to avoid a painful bout of plantar fasciaitis. I've got myself to the following place and wonder what I should be aiming for.<br /><br />Age 51, Male, Weight 210 pounds<br />No problem doing 10K in 42-43 minutes. Normal spm range from 30-31. Normal 500m rate ranges from 2:04 to 2:07. Always have the resistance set on 10. Heart rate peaks at about 130 during workout (resting is 60-65). Longest row 20K in 86 minutes.<br /><br />Is it better to increase the stroke rate or the stroke length to improve time?<br />What's better for weight loss, higher intensity or longer duration?<br />Where can I find more info on training programs?<br />Do padded shorts really help?<br />How do you intake water without breaking stride?<br /><br />Advice from those who know what they're doing is greatly appreciated.<br />

[[old] jamesg]

At the moment you're using the erg like a bike, with quick short movements to and fro. <br /><br />If you want to use it like a boat (not a barge), you'll need to lengthen your stroke, increase the recovery/pull ratio to 2:1 or even 3:1, drop the drag (damper 3) so that you can work harder if you want to, and use ratings between 18 and 24. The idea is to use a long smooth relaxed hard and coordinated stroke that moves the boat a long way every time; and then to have a good long rest before the next one. Don't be afraid to use those muscles, all of them and to full extension; after a while they might even like it.<br /><br />Your HR/pace relationship etc show you can do it. You have the fitness and the will and are ready to pull hard. You need the technique. <br /><br />Getting it will be tough enough without worrying about training plans: it takes a half to an hour of sweat every day.

[[old] hjs]

<!--QuoteBegin-medicineman+Dec 6 2005, 04:10 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(medicineman @ Dec 6 2005, 04:10 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I started rowing at the YMCA to avoid a painful bout of plantar fasciaitis. I've got myself to the following place and wonder what I should be aiming for.<br /><br />Age 51, Male, Weight 210 pounds<br />No problem doing 10K in 42-43 minutes. Normal spm range from 30-31. Normal 500m rate ranges from 2:04 to 2:07. Always have the resistance set on 10.  Heart rate peaks at about 130 during workout (resting is 60-65). Longest row 20K in 86 minutes.<br /><br />Is it better to increase the stroke rate or the stroke length to improve time?<br />What's better for weight loss, higher intensity or longer duration?<br />Where can I find more info on training programs?<br />Do padded shorts really help?<br />How do you intake water without breaking stride?<br /><br />Advice from those who know what they're doing is greatly appreciated. <br /> </td></tr></table><br /><br />althoug I woud be willing toi give you answers you could first look around a bit on this forum and you wil find all the answers you need.<br />In short. lower the resistance in steps, also lower you spm en pull longer en keep on doing so untill the end of your stroke. <br /><br />

[[old] michaelb]

I agree with the advice to read up on all these topics in other posts on the forum, since they are all FAQs (but good ones). To summarize though:<br /><br />1) drop the damper level to 3-4 (and learn what drag means);<br />2) unstrap your feet and row strapless<br />3) lower your SR to around 24 (and try to row at 10 meters per stroke).<br />4) consider buying one of Xeno's dvds and/or make sure your stroke is correct and/or sound.<br /><br />Once you master those, I think you will have a good base to start pushing yourself again.