New to rowing. Advice on a fitness regime

[Realaccount542-67]

Advice on how I should be rowing and how much. I am moderately fit but new to rowing.
I recently am going to the gym after a long hiatus and lift weights about 5 - 7 times a week.
Should I be doing constant rowing eg 5km in a row. Or break it up into intervals of eg 750m or 1km?
Is there a website or somewhere where there are standards to training for your own capacity?
Any help is appreciated.
Thank you.

[Ombrax]

Should I be doing constant rowing eg 5km in a row. Or break it up into intervals of eg 750m or 1km?

A bit of both. For example, the "Beginner's Pete Plan" is one way to do it. https://thepeteplan.wordpress.com/beginner-training/

Here's a very long forum thread that discusses the BPP: viewtopic.php?f=3&t=190911

[iain]

All depends what you are rowing for. You may find it tough to train to optimise rowing on top of so many gym sessions. If you just want an aerobic workout, you might just use for a warm up and perhaps as part of cool down. I would recommend watching some of the online videos and concentrating on technique as it isn't as easy as most believe. Also look up "drag factor" so you can set up the machine for you.

[dabatey]

http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

The C2 Training Guide version 2 has a number of different plans, from 20 minute per day through 2K to marathon, plus a lot of useful information on technique/ stretching/ nutrition.

[WayHand]

I also recommend ‘Beginner’s Pete Plan’ and to answer your other question regarding assessing your standard https://rowinglevel.com may be useful.

[jamesg]

Is there a website or somewhere where there are standards to training for your own capacity?

Suggest you keep Power low at low rates to start with, say 1.5 to 2W/kg. The C2 WODs provide plenty of variety and are not too long.

Or just do a 500 test, then train at half that Power.

For how to row, see https://www.concept2.com/training/getting-started-video

[Ombrax]

Or just do a 500 test, then train at half that Power.

That's going to be a lot slower.

Assuming a newbie, if one's 500m pace is 2:00 min / 500m then half that power will be a pace of 2:30 / 500m, which is pretty leisurely for anything in the mid-distance range of workouts.

[Sakly]

Or just do a 500 test, then train at half that Power.

That's going to be a lot slower.

Assuming a newbie, if one's 500m pace is 2:00 min / 500m then half that power will be a pace of 2:30 / 500m, which is pretty leisurely for anything in the mid-distance range of workouts.

If a newbie's 500 is a 2:00, then a 2:30 for training is probably about right.
As a newbie my 500 was a 1:34.5 and my training pace was between 2:07 to 2:10, so in relation even slower.

[jamesg]

which is pretty leisurely

Quite so. He wrote "fit but new to rowing". Let's hope his "own capacity" will be well over 200W for a 500m.

[Ombrax]

As a newbie my 500 was a 1:34.5

IMO this is insane. Apparently, newbie or not (in my case, not), I'm just not trying hard enough!

[Sakly]

As a newbie my 500 was a 1:34.5

IMO this is insane. Apparently, newbie or not (in my case, not), I'm just not trying hard enough!

I was extremely fit at that point (2 1/2 years ago) and got the technique fast, so I could perform well. I only wanted to point out that half power of a 500 is a good metric to get your training pace.
Even now it matches well for me. Could drop my 500 to 1:27 and do my steadies at 2:00-2:02 now, so the same delta as in the beginning, roughly 34s/500.

[JaapvanE]

I only wanted to point out that half power of a 500 is a good metric to get your training pace.

I must say it is a far better approach than fixed wattages based on bodyweight, which result in insane and unattainable wattages if people have a serious weight issue (even despite being quite fit) or simply lack technique as a beginner.

I think the best training approach is the one you love doing. So my advise is to find out the training format you like, and work from there. If it is short sprints, do HIIT interval training (but keep in mind the intensity might require attention if you do it more than two times a week). If it is long steady state, make sure you find a nice pace (and don't forget to spice it up now and then with some intense training).

[iain]

If a newbie's 500 is a 2:00, then a 2:30 for training is probably about right.
As a newbie my 500 was a 1:34.5 and my training pace was between 2:07 to 2:10, so in relation even slower.

As your numbers show, I don't think there is an easy relationship that applies to all. The fast muscle types will need to drop SS pace further while the slow muscle ones may manage better than 50%. Also sprinting is a whole different technique and how hard a newbie is prepared (or indeed believes they can) push will vary. I have seen fit people with decent technique attempt an "all out" 500 at 30SPM with full strokes as that is all they knew. Clearly they could have gone faster at a higher rate once they had modified the technique. Those that have been coached on an erg (eg pre-OTW) are unlikely to have practiced a sprint stroke unless they happen to have seen others doing it.

In short, useful guide, but cannot be applied strictly.

[Realaccount542-67]

So I’ve attempted to upload my 2000m results with a new concept 2 integrated with the application, however the forum does not allow jpeg files.

My results are as followed; 7:59:08 (2000m)
Pace 500m within 10 seconds of the avg
Stroke rate 400m: avg 1:37:0 (1.3 sec)
Stroke rate: 34 s/m
Avg Power: 203 watt
Drag factor: 90

What should I set my goal in the next month to be?
I’m thinking 7:20 - 7:40 (2000m) I think it is quite achievable.

[jamesg]

What should I set my goal in the next month to be?

203W/rate 34 = a 6 Watt stroke. Suggest you work at 20-24 using the same stroke (so 120 to 144 Watts). If it's too easy, increase the Work in each stroke, according to your age, sex and size.

If drag 90 lets you pull as hard as you want and the stroke is not too short in time (which rate 34 suggests), fine. Otherwise increase slightly. If you use Ergdata you can see other numbers too, such as force and length.

A 6W stroke will not let you reach 2k@7:30 (pace 1:42, 250W). So you'll need to improve the stroke subsantially. This could be purely a technique problem. You'll need to train at rates 20 to 24 and 160 to 190W.