Increasing aerobic capacity

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Increasing aerobic capacity

Postby spawndn72 » April 29th, 2016, 9:41 am

I am 43 years old, 6'-0 and 275lbs. Extremely out of shape.

I have been rowing everyday for 2 weeks now and am up to 15 minutes at about a 2:10 pace. My pace numbers keep getting better, but I hit a wall at that 15 minute mark. Any ideas on what I should be doing to be able to get past that 15 minute mark other than the obvious go at a slower pace? If a slower pace is really the answer, then how slow is too slow?
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Re: Increasing aerobic capacity

Postby ArmandoChavezUNC » April 29th, 2016, 1:02 pm

Are you hitting wall in the terms of physical pain/discomfort or are you out of breath at that point? What exactly is happening at the 15 minute mark?

You probably just need to go slower, which I know isn't exactly what you wanted to hear.
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Re: Increasing aerobic capacity

Postby spawndn72 » April 29th, 2016, 3:52 pm

Yes, by hit the wall I mean very tired and out of breath
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Re: Increasing aerobic capacity

Postby ohCanada » April 29th, 2016, 4:39 pm

Slow down. I can't imagine rowing at that pace, and I've been at it 3.5 months (also started extremely out of shape, and I'm a bit older than you are).

What I've gleaned is focus on your form for the first 4-6 months; row at a comfortable 'carry on a conversation' pace and row for longer and longer periods as your strength and endurance develop. I don't look at my pace - messes with my brain. I do look at my spm - keeping them in the comfy zone (20-24). My goal is rowing 30-60 min/day, 5-6 days/week for weight loss.

I occasionally do some 'how fast a pace CAN I achieve?', but my focus is on rowing for longer times, and doing what I have to do pace wise to make that happen, with correct form. Yes, my pace is naturally improving, but it's not the focus.
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Re: Increasing aerobic capacity

Postby hjs » April 29th, 2016, 5:01 pm

spawndn72 wrote:Yes, by hit the wall I mean very tired and out of breath


If so, dikple, you are rscing, trsining is mot getting out of bresth. Next time row 2.20 pace, not faster and see how you can get. Zero doubt you get further at this pace.
Your breathing should stay calm, if not you are getting in anaerobic territory. That is always a limited amount of time.
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Re: Increasing aerobic capacity

Postby spawndn72 » April 29th, 2016, 8:22 pm

Thanks all, slowed down to a 2:26.5 pace and was albe to row for 30 minutes. Could have probably gone longer but did not want to push it.
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Re: Increasing aerobic capacity

Postby hjs » April 30th, 2016, 4:03 am

spawndn72 wrote:Thanks all, slowed down to a 2:26.5 pace and was albe to row for 30 minutes. Could have probably gone longer but did not want to push it.


Good job, slowly work you pace up, but keep the longer distance, for most rows.
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Re: Increasing aerobic capacity

Postby gcanyon » May 2nd, 2016, 10:29 pm

spawndn72 wrote:Yes, by hit the wall I mean very tired and out of breath


Are you tracking your heart rate? If so, I'm guessing what you'll see is your heart rate goes up to some level within a few minutes (faster increase and faster rate means better fitness) and stays there until about 13-14 minutes. Then it will start creeping up, because your body is going past your aerobic threshold. At that point your heart will accelerate until it reaches your maximum, and you poop out.

For steady training I go by heart rate and row at whatever pace it takes to maintain that heart rate.
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Re: Increasing aerobic capacity

Postby Oarsome Fitness » June 2nd, 2016, 8:45 am

I am big proponent of taking breaks, even during long ergs as a way to build endurance.

To ease your self in, try in sets of 10 mins with a 2 min break where you get off, quick move around and have a drink etc. Maybe stretch the back a bit. Just keep repeating until you think you are done. If you have a HR Monitor try and do it at a HR that is relatively mid range e.g. 65-70% of max so you aren't killing yourself and building up too much lactate in the legs.

What stroke rate are you going at? It is good to learn long and slow/ controlled strokes for your endurance ergs e.g. rate 18-20ish.

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Re: Increasing aerobic capacity

Postby ArmandoChavezUNC » June 2nd, 2016, 8:57 am

Breaks are fine, especially at the more novice levels, but as you get more competitive and fitter you definitely don't want to be taking 2 minute breaks every 10 minutes - that' far too long.
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Re: Increasing aerobic capacity

Postby hjs » June 2nd, 2016, 9:36 am

ArmandoChavezUNC wrote:Breaks are fine, especially at the more novice levels, but as you get more competitive and fitter you definitely don't want to be taking 2 minute breaks every 10 minutes - that' far too long.


Indeed, if you need breaks you obviously are going anaerobic, if so, you should go slower not take breaks. Of the weather is very warm, breaks can be usefull for drinks, but not every 10 min.
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