How am I doing?

rookierower · Post by **rookierower** » May 4th, 2007, 4:12 pm

I am 5'8 205lbs 33 yrs old. About a year and a half ago I was 250lbs. I lost 55 pounds over the course of the year and got down to 195. I watched what I was eating and started working out (treadmill and some weights) for the first time ever. I have since gained about 10 lbs back. I started to gain because I became a little weaker on my diet and also laxed on my workouts a little (less consistent).

I started rowing (I guess that is erging to you folks) about 9 weeks ago to change things up and get back in the losing weight mode. I haven't lost any weight yet. I usually row about 5k 3-4 times a week. A couple guys in my office row too - one is fairly experienced and has done it for years, the other started when I did - so we have friendly competitions - mostly between me and the other guy who just started.

I have improved my times and I guess some strength but have not seen any weight loss or even that much definition (arms/abs).

I have to assume it is because I don't train at length? I just do 5000k per day and usually do it in splits of 2000, 1500, 1000, and 500 with 2 min of rest in between. My times started at 9:51, 7:12, 4:44, 2:10 and I have gotten them down to 8:44, 6:42, 4:26, and 2:04. This work out kills me. I am at my limit on breathing by the end of each segment and my heart rate is at about 85%-90%. But I feel like I have accomplished something when I am done. I am always out to beat my previous times.

Is this dumb to be doing?

I have done straight 5k rows (with no rests or splits like above) and have gone from 25:00 to 23:12.4 as my best. These are killer rows for me too.

I guess I just can't imagine rowing 10k like some of you do or for more than 30 minutes straight. For me to row 30 minutes straight I have to stay at around 2:25-2:30 splits to maintain that length of time. At the end of 30 min I am DEAD!

Am I too concerned with my times?

Nosmo · Post by **Nosmo** » May 4th, 2007, 6:03 pm

What you are doing is OK when starting out, but it is not sustainable. You will burn out if you keep it up.

I would recommend look up the Pete Plan and following that. You can also check out the interactive plan. The C2 UK web site is probably the best for both of them.

Slow down and work up to 10K. Take breaks if you need to, but work up to a continuous 10K . If you do that the 5K's will seem a whole lot shorter.

Also loosing weight is one thing, but maintaining weight can be a lot trickier. You need to change you eating habits so you vary your caloric intake to match your energy output (not on a daily basis but over a week or two).

Tyn · Post by **Tyn** » May 4th, 2007, 7:01 pm

You're are doing great!!

Rowing ( erging ) should be fun!!

Am I too concerned with my times?

Yes and no!

Part of the fun is improving your times!! You get a good, happy feeling beating your own best times!

so be concerned! get faster! try to be the best!

But don't try comparing your times with the world best at the start! This would be really stupid!

compare your times with your own previous ones!

Get a good training plan for yourself! search around, and try some and find out which suites you!

Keep posting, and the folks around here will keep motivating you!

I know they will.

Go Row!!

BTW: Nosmo is right!

Tyn · Post by **Tyn** » May 4th, 2007, 7:07 pm

Another BTW

The PP is a great paln!

But F@#$@%&g hard, IMHO that is!

Happy Rowing!

chgoss · Post by **chgoss** » May 4th, 2007, 8:58 pm

My suggestion would be to look at your technique and get on a training plan.
Tons of advice on the UK site for both.
http://www.concept2.co.uk/forum/index.php

Training plans:
I (sort of) follow the 'Pete' plan:
http://www.concept2.co.uk/forum/viewtopic.php?t=5409

Which I believe is a simpified version of the 'Wolverine' plan
http://www.c2forum.com/viewtopic.php?t=4190&start=0

Concept 2 has an interactive plan:
http://www.concept2.co.uk/training/interactive.php

Technique:
If you want to see the best in action
http://www.youtube.com/watch?v=KldVh7Ly ... ed&search=

check this out:
http://www.ara-rowing.org/Asp/uploadedF ... %20erg.pdf

Xeno Muller has some great DVD's for sale.. #4 is great, best $20 you will ever spend
http://www.gorow.com/indoor_rowing_DVD.htm

corpsrower · Post by **corpsrower** » May 4th, 2007, 11:38 pm

Sounds good. I'm personally on the Pete Plan to get back into shape and I can tell you it's a real ball buster, but you'll def see improvements fast. At this point though I would also suggest you get up to a continuous 10k before moving onto the Pete Plan

jamesg · Post by **jamesg** » May 5th, 2007, 2:12 am

RR, stay calm, 9 weeks is nothing at all. You have another 70 years at least to row in. It'll take you a year or so of LSD to harden up tendons and all the other soft bits we have. In the meantime, work on Technique. Good technique lets you work hard but still avoid injury.

You are already working quite hard so no doubt your T is reasonable, IF the workout you describe was at rating <24. Useful controls are W/kg (use a BMI of 25 to find your fit weight - say 75kg), using power/weight ratios between 2 (LSD, 150W) and 3-4 (intervals, 220-280W); distance per stroke, the further the better and 9-10m at say 23-25 would probably suit your height; and Watt-minutes per stroke (divide W by rating and try to get near ten). My favorite Index is sweat however - a litre every 30', not that I go that far very often - because whatever the electronics say, no sweat = no work.

The main aspects of technique on the erg are the recovery sequence: no hurry, arms away then swing then slide forward, back straight so that the weight is on the feet and we are then in the ideal position for: a quick catch with no bum-shove, back and leg engagement; and a clean finish without trying to pull the handle into your teeth - belly-button will do. Above all relax and don't use a single muscle that's not absolutely essential - rowing uses far too many and is hard enough as it is, no need to add other muscles that are not actually pulling the handle.

Don't worry about fat, it's better to be fat and a good oarsman rather than skinny and lousy. If you're eating or drinking too much no doubt you have your reasons. But it must be said, 500kCal more work and 500kCal less alcohol (two beers) make a 1000 less which is quite a stiff attack on anyone's energy balance.

Citroen · Post by **Citroen** » May 5th, 2007, 10:41 am

Nosmo wrote:I'd recommend look up the Pete Plan and following that. You can also check out the interactive plan. The C2 UK web site is probably the best for both of them.

The Pete Plan is too hard for folks who are trying to lose weight. The interactive plan is also for folks trying to improve their 2K time.

The plan for RookieRower is the C2 Interactive Weightloss Plan
http://www.concept2.co.uk/weightloss/interactive.php

(Folks in Leftpondia will need to know that 1st == 14lb, so 205lb is 14st 9lb == 93.2Kg.)

rookierower · Post by **rookierower** » May 7th, 2007, 12:26 pm

Why does the UK site seem to have more info or credility. Seems people always reference stuff from the UK?

Nosmo · Post by **Nosmo** » May 7th, 2007, 3:33 pm

rookierower wrote:Why does the UK site seem to have more info or credility. Seems people always reference stuff from the UK?

more info. The forum is worse in MHO.

I think the wolverine plan, on this forum is better then the interactive or the pete plan but they each have there purposes. I also think the marathon training plans (in the training manual) on the UK site is not very good--it seems to be based on running.

George Dunning · Post by **George Dunning** » May 8th, 2007, 5:26 am

I personally dont think you should rush into a structured plan I think you just need to continue the way your going. I also think it is ok to focus on improving your times as that provides motivation however you should not be concerned or worried they are not the end of the world.

Enjoy

Mix up your sessions a little .... why, for fun:!: Do your 5ks straight or do them as intervals with the work pace a little quicker, try and either extend the distance a little or set yourself a time limit and look to row a few meters further each time.

Enjoy

Training 3 - 4 times a week then bust your balls and push it along and be dead at the end .... its a great feeling when your finished and if your eating well and getting rest your not going to do any harm.

Enjoy

Look to improve your technique, this will make the experience more enjoyable, why

because you will go faster now and potentially a lot faster later. What drag are you rowing on (I would guess it might be quite high)

Have you tried rowing strapless

Where does it hurt the most as you get to the end of your session

Enjoy your time on the erg, enjoy the fact that your getting fitter, healthier, and more stubborn .... chase the odd time, rank some pieces, get involved ..... take no prisoners when the meters start counting down

george

At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly comes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precise moment in life than this, the WHITE MOMENT, and you will work hard for years, just to taste it again.
Yuri Vlason