Need help to plan a good training

[luis_pedro_sato]

Hello,

I just started to row again after being stooped for 8 years.
Just started do my workout monday and i planed to do 5km at a rate of 20 strokes for minute but i only managed to do 4k, after I rested I felt like doing more 1 km.

Yesterday I was feeling tired and didn't want to go rowing but I went any way so I setted the ergometer for 5km and what was my surprise that I felted very good and finished. After that I went for more 2 km.

So I need your help because I what to be in shape, lose weight and provably in the nationals (no very shure about this yet )

[luis_pedro_sato]

today I will try the Tom Bohrer's Steady State

10-12,000 metres

1,000 metres at rate 20, 1,000 metres at rate 22 and keep switching.

[chgoss]

Lots of good training plans out there,
Concept 2 Interactive: http://concept2.co.uk/training/interactive
Pete Plan: http://thepeteplan.wordpress.com/the-pete-plan/
Wolverine Plan: http://www.concept2.com/forums/wolverine_plan.htm
Chad Plan (aka: the Just Show Up plan): http://www.c2forum.com/viewtopic.php?f= ... 24#p142324

Personally, I'm a HUGE fan of the Chad Plan, it was designed by the current and 3 time World Online Wooden Spoon Champion, so you know it has to be good...

[luis_pedro_sato]

So this week I will do the Pete Plan

Monday : 8 x 500m / 3min30 rest

Steady distance (~8 to 15k)

5 x 1500m / 5min rest

Steady distance (~8 to 15k)

Hard distance (~5k+)

Steady distance (~8 to 15k)

Rest

Just have a little question about the paceand rpm I should use for 8 x 500m .

How about other exercises i should do beside the ergometer to improve my rowing ?

[gregsmith01748]

Hi,

To get yourself going you should probably give yourself a 2K test. Basically, you sit down on the machine and you row as hard as you can for 2000 meters and record your time. Generally, for the Pete plan and for other training plans that I have looked at, you will want to do your short intervals at least as fast as your 2K pace. It is recommended that you start off you first few intervals conservatively paced, and then try to speed up on later intervals. You will see this referred to on the forum as "negative splitting".

For the long intervals, like the 5x1500, you will want to back off of your 2K pace by 5 to 10 seconds, and again try to reduce your splits times as you go along.

[luis_pedro_sato]

Thanks.

Yesterday, was my first pratice of the week, so I didn't know how if I was fitted to do the 2k test, so I did first 5k at a pace of 20 to 19 strokes and 2:20m/500 and i felt good at the finished.
I stooped for about 10 min and tried the 2k test and did 9:09 but I was very tired.

I will try the 2k test this afternoon and see how much I can do. Provably 8 min, I am no sure.

When I rowed in the past I started the first 30 seconds strong, and then 250m before the finished sprinted again, but i will try just to increment my strength

[Bob S.]

Thanks.

Yesterday, was my first pratice of the week, so I didn't know how if I was fitted to do the 2k test, so I did first 5k at a pace of 20 to 19 strokes and 2:20m/500 and i felt good at the finished.

Hi Luis,

A little nomenclature correction here. I hope you don't mind. I am not trying to be critical. 20 to 19 strokes (per minute) was your rate, i. e. stroke rate. Your pace was 2:20m/500.

Erging has it own language, which is not always intuitive or obvious. Some time ago there was a great glossary posted on this forum. I don't have the URL for it at hand, but perhaps Dougie (aka Citroen) will come up with it.

Best regards and success in your erging,

Bob S.

[Citroen]

Erging has it own language, which is not always intuitive or obvious. Some time ago there was a great glossary posted on this forum. I don't have the URL for it at hand, but perhaps Dougie (aka Citroen) will come up with it.

Best regards and success in your erging,

This one: http://www.c2forum.com/viewtopic.php?f=2&t=38

[luis_pedro_sato]

Sorry but my tecnical english is no very good .

Today my time for 2K was 8:24 .

Don't know if it was great but I am improving .

[luis_pedro_sato]

I am doing "Beginner Training" from "Pete Plan"

Today practice is going to be
8 x 500m / 2min rest

Yesterday I did 10k in 46:08 , less 20 seconds from last week