Starting from scratch to on the water in 6 weeks

[Myopic Squirrel]

Have just finished up shoulder PT and starting back on the erg. MAY have the opportunity to celebrate my 80th birthday on the river in approximately 6 weeks (medical is scheduled). Even if it doesn't pan out, would like train as if it is. Literally starting from ground zero. Appreciate any suggestions re: frequency, duration, mode, etc. Thank you in advance.

[Tsnor]

Have just finished up shoulder PT...

6 weeks to OTW. Nice.

Ask your PT for a plan. Your PT should understand your heal rate and know what injuries you are working around. Bring a list of all the meds you take, if any. Your PT will understand their effect on training (if not, ask your doctor and get a new PT). Your PT should be very willing to spend 10 minutes with you discussing alternatives, red flags and likely outcomes.

Rowing is aerobic, 6 weeks is not going to change that much, but can help. Once you are on the water you must row whenever your pair partner is rowing. If the PT agrees then I suggest ramping at low loads to typical rowing duration (for us spring is 90 minutes rows with breaks) so that the first few rows are fun. You've done this every year for a long time, so already know the workouts your club uses in spring. As long as you can keep the oar moving through the water in time, even at zero load, the other rowers in the boat will have a good time.

Rowers carry the shell to the water before we row. Describe the motion and ask your PT how risky it is and how much load you can take. It's possible that the side lift / overhead press used to get the boat overhead is bad for you, but the rowing motion itself is fine. If necessary your coach can have the people around you do most of the work, or have someone else help your crew get the boat in and out of the water. Shoulders are tricky, so are backs. People will work around whatever you need to be safe/healthy and pain free.

At 80 (and 60 and 50) strength training really helps bone mass, etc. If you don't have a strength plan also ask the PT what you can do long term with weights or body weight. 6 weeks of cautious training makes a big difference, strength comes and goes quickly. Your PT should know if you need accommodations for standard strength exercises, like "shoulder press?? are you out of your mind?? do this instead".

For me Spring rowing is the best all year. I hope other rowers come with good technique so timing is good, set is good, strokes are long and splashing cold water is minimal. I don't care how strong the other rowers are. If you have 6 weeks and have access to an erg focusing on technique not strength is a good thing. Everyone picks up some bad habits off season, watching a few videos and refreshing muscle memory really helps. <<not a doctor, or a PT. Good luck and post again in 8 weeks what you did and how it worked out.>>

[pagomichaelh]

Have just finished up shoulder PT and starting back on the erg. MAY have the opportunity to celebrate my 80th birthday on the river in approximately 6 weeks (medical is scheduled). Even if it doesn't pan out, would like train as if it is. Literally starting from ground zero. Appreciate any suggestions re: frequency, duration, mode, etc. Thank you in advance.

How long were you off for? Due to some heart problems and surgery, I was effectively off for seven months, then slowly started back. Keeping HR to no more than 80%, drag lowest setting, 5 minutes on to start, then two days recovery, now I'm slowly working my way back up, concentrating more on cardio than strength, making sure I have recovery days, adding 2 minutes on the erg session every week, until I got to 15 minutes, then split that to 2x8 minutes, 2 minutes active rest in between, add minutes, until 15x2 2 minutes active rest between sessions, then, 10x3, etc. Now, I'm adding drag to try to get back to what the boat feels like, and letting the HR go higher as I get more confident that I won't die .

When I got to the point that I felt that I could right the boat if I had a capsize, I got back on the water. FWIW, getting on the water had a more positive effect on healing than the bag full of pills I take everyday! Splits still suck (3:30/500 in a coastal boat), but doing about 10k per on the water session. I'm limited here by time of day (tropics, no one in their right mind exercises mid-day) tide, and wind. If it's over 15, not I'm going out. 15 and over is work, not fun. And, if it's not fun, why do it?.

[jamesg]

If never afloat, it's best to start in a tub pair with coach steering.