Introduction and Goals

[Erik A]

i have an orthopedic surgeon that i was referred to through the health system. I have been dealing with him for years ... ever since i got my knees done about 15 years ago

[EdwinVanEijk]

I hope you'll have a speedy recovery, mate!

The intervals go pretty well, here. I do one that's 4 x 500 with 2 minute rest intervals. The other is 3 x 1000 with 3 minutes intervals. In both cases I row split times like 1:55 to 2:05.

The longer, steady state rows go less well. I can do 6 to 7k, but that's about it. Another one planned for tomorrow. Hope stamina improves a bit with the current approach.

Regards, Edwin.

[Erik A]

when i was mixing it up i would do
4 x 10min with 1 min rest or
5 x 10 min with 1 min rest or
6 x 10 min with 1 min rest.

i was doing 4-6 days a week of a minimum of 40 mins either as a straight 40,50,60 min session or break it up with intervals as above. my goal was to keep everything under a 2:00 split regardless of how long i was on the erg. which i was doing comfortably until my tendon partially tore then stopped. i tend not to worry about distance work... i was just doing timed stuff found it a lot easier for some reason. unless of course i was doing specific distances ie 2k or 5k etc

[EdwinVanEijk]

Interesting approach. I'll let it sink in a bit. Makes sense though.

Regards, Edwin.

[EdwinVanEijk]

Had a bad week. Got a sour throat and have been having a cold for basically a whole week. No training. I feel better now, so tonight or tomorrow morning, its on the C2 again! Happy to be through this, happy to restart training.

Regards, Edwin.

[jackarabit]

Injuries demand attention and International air travel is no picnic! Have to accept training setbacks after immersion in germ soup. You’re progress is right on schedule on the 2k. Don’t neglect low intensity volume sessions 30’ and longer, say 3x15’ or 3x20’ and alternate with incrementing continuous rows by 5’. So 35, 40, 45, 50’ and so on.

[EdwinVanEijk]

Thanks Jackrabit. Feeling better now and trained yesterday and the day before. Will do longer runs as well. From next week onwards 40 minutes. This week one or two 30 minute sessions.

Regards, Edwin.

[EdwinVanEijk]

So I tried longer trainings, but it does not work for me. Contrary to doing 2k's, 5k's and 4x0.5k-intervals, anything above 30 minutes rips me apart. It takes close to a week to recover. Think it is the lungs that have been damaged by two bouts of pneumonia, two bouts of whooping cough, and asthmatic bronchitis in the last few years.

So I am back to the old training scheme. And even though I do not make a lot of clicks on a weekly basis, I make sure every training counts.

Regards, Edwin.

[jackarabit]

Ed, I had pneumonia in 2000 after a bike tour in Italia. Took its toll. Sorry the advice about low intensity distance training does not work for you but happy that you found a training that does work.

[Allan Olesen]

So I tried longer trainings, but it does not work for me. Contrary to doing 2k's, 5k's and 4x0.5k-intervals, anything above 30 minutes rips me apart.

At what intensity do you do those 30+ minutes sessions?

I have a feeling that you simply aren't slowing down enough. That way you will not train your slow-twitch muscle fibers optimally, and you need those for the shorter distances too.

The golden rule for low intensity endurance training is that you should always feel that you could do the same training day after day after day without getting fatiqued. If you can't, your intensity or duration was too high. But at 30 minutes, I think we can safely rule out duration, so intensity is my prime suspect.

[EdwinVanEijk]

You are right. I was doing my longer runs to fast. Bought a heart rate monitor and now do 5k's at 120 bpm, which is 60% and that's where I feel I need to spend much more time. Lets see if that approach helps me move forward.

[thomasbaerten]

You are right. I was doing my longer runs to fast. Bought a heart rate monitor and now do 5k's at 120 bpm, which is 60% and that's where I feel I need to spend much more time. Lets see if that approach helps me move forward.

Great to read you found a solution! Try to think of it as two seperate training goals.
One is to build speed and strength. The other is get your body used to more time on the rower, regardless of the pace.

A great program is the beginner Pete plan: https://thepeteplan.wordpress.com/beginner-training/
The basic program is 3 workouts a week: one long, one interval and then again a longer one.
You don't have to do it 3 times a week. Just do them in order.

Happy rowing!