Hi Tenshuu,Tenshuu wrote: ↑March 6th, 2019, 1:07 pmAmanda1127 wrote: ↑March 5th, 2019, 10:52 pmHello all,
I am 35 and I am new to this forum and new to indoor rowing. I got myself a Concept2 at the end of last year, hoping to get in better shape and shed some pounds.
I grew up playing competitive hockey, so I am enjoying the challenge that comes with rowing. I am also a data nerd, so I enjoy all the different metrics; I just need to better understand each metric, and learn what goals I should be trying to achieve.
I have been looking up videos on proper form, and I started the Mud Season Madness challenge (5000m), but I welcome all suggestions for a beginner like myself.
How long / far should I be trying to row? What are good benchmark times to try to achieve as a complete newbie.
Thank you in advice, I appreciate all your suggestions!
If you're just starting out and doing the Mud Season Madness challenge, you're already setting a good goal for the month!
5k a day isn't easy to start off with for certain, completing the challenge barebones puts 125,000 meters in your logbook in a single month!
You should row as far as you can comfortably do and recover. I'm getting a vibe here that getting your aerobic base built up is a really important first step before trying to improve PBs in different distances. For reference on what all the difference "Ranked" distances are, here is a link:
Starting out, maybe do a blind test for each of those workouts, maybe 1 test workout a week, until you get through the list. (Feel free to hold off on Half Marathon and above for starting out IMO, let your curiosity for the stamina required on those build up as you work through your other tests).
The most common raced distance is 2000m, extremely well trained folks are rowing 2000m under 7 minutes, and that's generally an easier number for men (Promise I'm not being sexist, just going off this season's women's ranking page here https://log.concept2.com/rankings/2019/ ... 0?gender=F) If you notice, the first page isn't completely filled with sub-7 times, so it's not an easy task by any means.
Using the ranking link I just gave, I would suggest that a good goal to shoot for on any given ranking piece is somewhere between the 50th and 25th percentile - as a starting point. If you decide you want to improve more, you'll have the ranking boards to give you prospective goals (You can filter the workouts by different age and weight groups as well to better match your comparisons to)
TL;DR Training that I've gathered reading around the forums:
1. To improve overall split times for distances - build volume with long 45+ minute steady state workouts(UT2 heart rate zone - calculator I used linked)
https://www.freespiritsrowing.com/forum ... calculator
2. Work in 1-2 high intensity interval sessions a week - and never do high intensity workouts on back-to-back days - take a rest day or use the following day to work on UT2 for distance so you can properly recover. -- These high intensity sessions improve your anaerobic capacity, and also build mental stamina for dealing with maximum effort stuff for long periods of time.
3. Don't race your non-interval workouts. Just because you are doing a workout similar to say, 5000m Rest 2:00 x 3 doesn't mean you have to go through those 5000m workouts at your 5k pace - especially since you've got 3 more to go after that. Definitely do steady state at a perceived effort of being able to breath calmly, or through your nose, or carry a conversation - Or in your UT2 heart rate band. Everything else gets faster if you improve your aerobic base in most cases - and you can't "race" through aerobic fitness.
Other folks here might have some good ideas for variations on different workouts to keep yourself from getting bored with the same old single-time or single-distance workout every day. Break up 10k into multiple 5x 2ks, or 2x 5k, etc.
Wow, what a thorough response! I truly appreciate you taking the time to provide all these great resources - I will take some time to read through these links.
One question I am still unsure of is about pacing. I have seen some videos referencing the importance of keeping a steady pace. I am assuming this refers to the SPM and the time/500m - In your opinion, is this aim for a consistent pace recommended for ALL distances? I am finding that I usually have some extra energy left near the end, so I typically pick up the pace and force for the last 100-400m.