New old rower

[Maldini3]

Hi everyone and thank you for hosting such a brilliant forum on the internet!
I am a ''new old rower''. I used to row when I was between 14-17 and then I unfortunately had to stop.
Now I am 30 years old and I finally managed to get enough space in my flat to have a Concept2 erg! I am 190cm and pretty slim.
I walk a lot and on a daily basis but other than that I have been pretty sedentary lately.
I first had a few attempts to get back on track and tried some sessions at around 10 min.

Today I tried for the first time to push myself all the way through a 30 min session. These are my stats: 2.25/500mt; 62XX and around 75-85% V02.
15 min after my sessions, I had 100 bpm and after 30 min around 85-90 and after 2h I am still around 80-85 bpm.

May I ask you your general assessment of my condition? Should I be worried about reaching such a high V02 with a modest pace? I know I am out of training and I am in no rush, I would just like to know if you guys think it's normal or if I pushed myself too hard already?

Thanks a lot guys!
Cheers

[Cyclist2]

Those stats don't look, to me, like you are overdoing it, maybe a little. For your first longer session I would expect your body to take awhile to recover. I assume you made sure you have no physical conditions that would arise with increased training before starting ("see your doctor before starting any strenuous exercise").

General advice is to start slow and easy (no rush, right?). Long slow distance, like you did, keeping HR or perceived exertion at a "conversational" level. Make sure your form is good and the drag factor is low (no damper at 10!)

Welcome to erging and the forum. Good luck with your training.

[Maldini3]

@Cyclist2:
Thank you very much for your kind reply.
Yes, I went to the doctor and she said it's fine, that I can exercise. Last time I underwent a stress test was around 8-9 years ago, but she made a regular electrocardiogram this time.

I am currently trying to alternate 15min sessions (2.10/500 mt) and 30 min sessions and yesterday I slightly improved and reached 65XX in 30 min.
I must say that I am pretty happy since I actually felt I would be slower.

[Dangerscouse]

Welcome to the forum, and when you say VO2 do you mean max HR or VO2? I've never known anyone who uses VO2 as a fitness indicator.

It sounds like you're doing the right thing, and slowly improving. Impatience is the biggest issue that new rowers will struggle with.

As Mark says, keep your effort to a level you can hold a conversation, or sing a few lines of a song and you'll be rowing at the right intensity for your steady sessions

[Maldini3]

Welcome to the forum, and when you say VO2 do you mean max HR or VO2? I've never known anyone who uses VO2 as a fitness indicator.

It sounds like you're doing the right thing, and slowly improving. Impatience is the biggest issue that new rowers will struggle with.

As Mark says, keep your effort to a level you can hold a conversation, or sing a few lines of a song and you'll be rowing at the right intensity for your steady sessions

@Dangerscourse: thanks a lot!
Yes, I meant HR, sorry I always get confused with acronyms.
Now after two weeks I can manage to row at about 2.15/500mt at 20-21 s/m, but sometimes after twenty minutes I am ko. I do sometimes manage to get all the way to 30 min at that pace though.

[Dangerscouse]

Now after two weeks I can manage to row at about 2.15/500mt at 20-21 s/m, but sometimes after twenty minutes I am ko. I do sometimes manage to get all the way to 30 min at that pace though.

Good progress. Don't push it too much, as you need to keep within your current ability. Your ability will grow faster with clever and structured application. 30 mins will happen soon enough, but just enjoy the process of getting there rather than trying to rush ahead.

[Maldini3]

Now after two weeks I can manage to row at about 2.15/500mt at 20-21 s/m, but sometimes after twenty minutes I am ko. I do sometimes manage to get all the way to 30 min at that pace though.

Good progress. Don't push it too much, as you need to keep within your current ability. Your ability will grow faster with clever and structured application. 30 mins will happen soon enough, but just enjoy the process of getting there rather than trying to rush ahead.

Thanks a lot! I managed to row both yesterday and the day before for 30 min and achieved 6880 mt. That's my pb so far.

[Tsnor]

... 15 min after my sessions, I had 100 bpm and after 30 min around 85-90 and after 2h I am still around 80-85 bpm.

May I ask you your general assessment of my condition? Should I be worried about reaching such a high V02 with a modest pace? I know I am out of training and I am in no rush, I would just like to know if you guys think it's normal or if I pushed myself too hard already?
Cheers

Good advice above.

The elevated heart rate after exercise is absolutely normal. It has a fancy title "EPOC" or "Excess post-exercise oxygen consumption". Root cause seems to be your body recovering back to normal including building fuel supplies consumed, repairing tissue you hurt, etc.

Your heart rate going up is a good sign. You got some serious work done.

More in wikipedia. https://en.wikipedia.org/wiki/Excess_po ... onsumption Its sometime called "afterburner effect" especially by people trying to count calories consumed.

[Maldini3]

Thanks a lot @Tsnor! Very intersting actually, I had never heard of Epoc and looked it up.
We never stop learning!!