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McMurphy
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Joined: March 18th, 2015, 5:32 pm

Guidance/Advice ended.

Post by McMurphy » July 24th, 2019, 6:37 pm

Hey all, as per the subject line looking for guidance from.
Male, 66y/0, 215 lbs. Not sure how to pace my rows, so looking for advice. Natural S/R is
22-24. Rate that feels good. 5k PB is 23:50, 6k is 29:50. 2K is 9:00. I’m looking to improve but realize age and strength are factors.

Slhold I slow my pace to around 2:40 or so just to go longer? I have no idea how to pace intervals or other type rows. Just looking for general fitness as I love the rower. No particular goals in mind. I’ve heard about the 80/20 rule but have no clue on how to adapt it. Thanks for any advice!

jamesg
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Post by jamesg » July 25th, 2019, 1:33 am

There are three factors in rowing: strength, endurance and style.

Style comes free and is a necessary but not sufficient condition for developing and maintaining the other two.

Endurance comes second, since there's no point in being fast if we can't maintain speed, and it's needed for anything else we may want to do.

If we can climb stairs one leg at a time, we're as strong as we need to be but must avoid losing it or causing ourselves injury, since there are another 23 hours in the day and possibly another 30 odd years.

Intervals can be paced by starting slow and then hardening as we get hot. What they give is experience to use next time, just as any other type of work. It's simpler using just a few combinations, such as 5' go 1' rest or 10/2; both can stress all three factors.

The PM lets us monitor both work level (W/kg) and style (W/spm); which is unique.
78y, 188cm, 87kg, last seen MHR 163. 2k (24 May 19) 8.46.6@22

McMurphy
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Post by McMurphy » July 25th, 2019, 10:31 am

Thanks

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johnlvs2run
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Post by johnlvs2run » July 25th, 2019, 3:20 pm

McMurphy wrote:
July 24th, 2019, 6:37 pm
Not sure how to pace my rows, so looking for advice. Natural S/R is 22-24,
Forget about stroke rate.
The best thing to do is to cover it up with some tape.
Watching your rate all the time can make it very strained and contrived.
Doing negative split pacing for almost everything is the best, i.e. setting a goal and gradually getting faster.
I’m looking to improve but realize age and strength are factors.
No particular goals in mind.
Most important is to set your goals. That's #1.
You need to know where you're going so you can plan how to get there.
Pick events in the rankings that you want to focus on, train for them, and watch your improvements.
73 5'8 155
age 70+ world record pace per weight percentages
skierg: 100m 87.4 / 500m 86.2 / 1k 85.9 / 2k 89.4 / 5k 87.6 / 10k 89.4 / 60' 92.0 / 21k 93.6
my training log

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hjs
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Post by hjs » September 19th, 2019, 3:18 am

McMurphy wrote:
July 24th, 2019, 6:37 pm
Hey all, as per the subject line looking for guidance from.
Male, 66y/0, 215 lbs. Not sure how to pace my rows, so looking for advice. Natural S/R is
22-24. Rate that feels good. 5k PB is 23:50, 6k is 29:50. 2K is 9:00. I’m looking to improve but realize age and strength are factors.

Slhold I slow my pace to around 2:40 or so just to go longer? I have no idea how to pace intervals or other type rows. Just looking for general fitness as I love the rower. No particular goals in mind. I’ve heard about the 80/20 rule but have no clue on how to adapt it. Thanks for any advice!
Have a look at the pete plan, that could help you. Not thats the only way.

In general, you should follow a plan, without direction you get nowhere.

You mention weight, but not height, which matters a lot. It about lean mass, fat does not help.
For my training see twitter @Hjsrowing

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