Training tips

[woodsy5]

Hi all,

Just after some general advice really. I’m 39 and 5 ft 9, weigh around 81kg (178lb) and have been rowing for general fitness. Usually try to do anywhere between 20 and 30 mins of hard rowing a few times a week, I always know I’ve had a really good workout for sure. I try to keep my split fairly constant along the way. The other week, I rowed 20:09 for 5 k with a 2:01/500m split and I was totally spent. It was a mental battle even from about the 12 min mark!
I want to start to focus my rowing/training in order to get below 20 mins for 5k. Also wouldn’t mind trying to get a fast 2k time. Wouldn’t mind incorporating some good weight training to mix it up a bit and keep my training varied. I can train roughly 3-4 times per week.
Any thoughts or suggestions much appreciated.
Cheers! Chris

[MartinSH4321]

Hi all,

Just after some general advice really. I’m 39 and 5 ft 9, weigh around 81kg (178lb) and have been rowing for general fitness. Usually try to do anywhere between 20 and 30 mins of hard rowing a few times a week, I always know I’ve had a really good workout for sure. I try to keep my split fairly constant along the way. The other week, I rowed 20:09 for 5 k with a 2:01/500m split and I was totally spent. It was a mental battle even from about the 12 min mark!
I want to start to focus my rowing/training in order to get below 20 mins for 5k. Also wouldn’t mind trying to get a fast 2k time. Wouldn’t mind incorporating some good weight training to mix it up a bit and keep my training varied. I can train roughly 3-4 times per week.
Any thoughts or suggestions much appreciated.
Cheers! Chris

Hi Chris,
for 5k Training take a look at Pete Plan
https://thepeteplan.wordpress.com/5k-training/
We also have a Pete Plan thread here
viewtopic.php?f=3&t=165414

Cheers, Martin

[woodsy5]

Thanks for this Martin, what a resource! I’ll take a look. Might try the lighter program as just don’t have the time for 6 sessions a week.
Sounds like a funny question, but do you just let the screen reset itself during the rest periods? And then start rowing again? And does the concept2 keep a record of times? Or do you maybe write them down on paper as you go along?
Cheers Chris

[scottsaz1]

Thanks for this Martin, what a resource! I’ll take a look. Might try the lighter program as just don’t have the time for 6 sessions a week.
Sounds like a funny question, but do you just let the screen reset itself during the rest periods? And then start rowing again? And does the concept2 keep a record of times? Or do you maybe write them down on paper as you go along?
Cheers Chris

Hey Chris,

On the PM5 you can set up intervals with designated rest periods. Here is the Concept2 guide on using the monitor: https://www.concept2.com/service/monito ... how-to-use.

Also I would highly recommend the Beginner Pete Plan (https://thepeteplan.wordpress.com/beginner-training/). It's designed for 3 sessions per week, with an optional 4th and 5th if you have time. I'm on Week 6 and seeing some amazing results

[jamesg]

I want to start to focus my rowing/training in order to get below 20 mins for 5k.

Basic training in rowing is 1) style, which gives speed, and 2) endurance, which lets us maintain that speed.
What we train is the stroke.

- Style is measured by Watts/Rating, the higher the better. Start here. This means a long stroke, with the recovery sequence (arms away, swing, slide in that order) that lets us use legs and hips in the stroke.
- Endurance is mileage, not necessarily fast, just doable every day, but with style.

You'll need to develop a stroke that lets you paddle at 160-180 Watt and ratings 20-22, and then train at that level, with a few pieces at say 26/210 Watts, which is enough for the 20 minute 5k. A month should do the trick.

[Dangerscouse]

Definitely aim for the Begineers Pete Plan at the moment. There's no short cuts to lots of metres, pain and sweat. Stay patient and also concentrate on building strong positive thoughts and memories of your sessions.

Your brain works on predictions so if it can draw on good memories and knowing you have done it, your sessions will mentally feel easier, which is a big bonus when it really starts to bite.

Best of luck

[woodsy5]

All great advice, thanks to all. I’ll have a play around with the beginner Pete Plan some time.
Do people think it is feasible to add on some basic compound lifts after the sessions? I enjoy a bit of weight lifting too and hope it can supplement my strength/fitness.
What I have been tending to do is a consistent row e.g 20-30 mins followed by reps of dumbbell bench press, some deadlift variant and some squats although not really heavy weights, working in the 8-12 rep range. I find it is a nice way to finish off a good rowing session.

[woodsy5]

I would add that I need to get this done in 3-4 sessions/week for time reasons.
Or maybe it is good to just do a solely ergo session and then a separate weights session, perhaps 2 of each per week?
My goals really are to improve my rowing fitness, strength and to see some improvements in my times. Cheers

[RayOfSunshine]

I did the BPP last year for the rower and did all 5 workouts each week. It took me ~8 months to complete the 24-week program because I couldn't always row 5x per week due to life getting in the way.

In January, I started doing it on the SkiErg and plan on doing all 5 sessions. I'm only on week 4, day 3 (aka BPP 4.3), but I'm in no hurry and rowing has been coming 1st.

Hopefully, we'll see you on the PP thread soon!
viewtopic.php?f=3&t=165414&start=1890