New to Rowing...Want to lose 15-20lbs...suggestions?

[Corkster52]

Did another 5K just now and pushed it harder. Heart rate around 137 average, 22spm and cut 5 minutes off last nights time. Tried to focus more on going further on the catch so the drive was longer. Will try another 5K around dinner time. Kind of disappointed that the weekend will be over soon and my ability to erg twice per day will go down the tubes. (I get up at 4AM to head to work and don't get home until around 4 PM.) Would you recommend that I keep with the 5K in the afternoon or up it to another level? Looking forward to your response.

[Bob S.]

Did another 5K just now and pushed it harder. Heart rate around 137 average, 22spm and cut 5 minutes off last nights time. Tried to focus more on going further on the catch so the drive was longer. Will try another 5K around dinner time. Kind of disappointed that the weekend will be over soon and my ability to erg twice per day will go down the tubes. (I get up at 4AM to head to work and don't get home until around 4 PM.) Would you recommend that I keep with the 5K in the afternoon or up it to another level? Looking forward to your response.

Do you do any kind of warm up and cool down? I feel that they are important for any workout piece. To save time, I often include them as part of the workout, doing what I call an all-in-one. Below are the spreadsheets for a couple of these that I did early this week. They are both 40’ total. The first one is fairly typical of a moderate workout in which I keep the middle part capped at 20 spm. On the second one, I felt like pushing it some and did the core of the workout at 24 spm. For HR Max, I use the formula of 205 - 1/2 age, which gives me 162. So in the Sunday workout it was just barely edging into 80% and up to about 83% on Tuesday.

Date-Ended @ Time Meters SPM HR /500m Cal/hr Watts
40' all in one
4/3/11 15:50 40:00.0 8169 18 116 02:26.8 680 110
Split or Work Interval Results
4/3/11 15:50 02:00.0 371 12 090 02:41.7 584 083
4/3/11 15:50 04:00.0 390 15 099 02:33.8 630 096
4/3/11 15:50 06:00.0 406 18 106 02:27.7 673 108
4/3/11 15:50 08:00.0 416 20 111 02:24.2 701 117
4/3/11 15:50 10:00.0 424 20 118 02:21.5 725 124
4/3/11 15:50 12:00.0 412 20 115 02:25.6 690 113
4/3/11 15:50 14:00.0 412 20 116 02:25.6 690 113
4/3/11 15:50 16:00.0 411 20 116 02:25.9 687 112
4/3/11 15:50 18:00.0 414 20 118 02:24.9 695 115
4/3/11 15:50 20:00.0 413 20 119 02:25.2 692 114
4/3/11 15:50 22:00.0 413 20 119 02:25.2 692 114
4/3/11 15:50 24:00.0 412 20 119 02:25.6 690 113
4/3/11 15:50 26:00.0 414 20 122 02:24.9 695 115
4/3/11 15:50 28:00.0 419 20 125 02:23.1 710 119
4/3/11 15:50 30:00.0 423 20 126 02:21.8 722 123
4/3/11 15:50 32:00.0 427 20 129 02:20.5 734 126
4/3/11 15:50 34:00.0 438 20 132 02:16.9 768 136
4/3/11 15:50 36:00.0 420 18 127 02:22.8 713 120
4/3/11 15:50 38:00.0 381 14 116 02:37.4 608 090
4/3/11 15:50 40:00.0 352 12 106 02:50.4 543 071


Date-Ended @-Time Meters SPM HR /500m Cal/hr Watts
40' all in one
4/5/11 17:10 40:00.0 8291 20 122 02:24.7 697 115
Split or Work Interval Results
4/5/11 17:10 02:00.0 360 12 089 02:46.6 560 076
4/5/11 17:10 04:00.0 382 15 095 02:37.0 610 090
4/5/11 17:10 06:00.0 404 18 110 02:28.5 667 107
4/5/11 17:10 08:00.0 411 20 114 02:25.9 687 112
4/5/11 17:10 10:00.0 420 22 121 02:22.8 713 120
4/5/11 17:10 12:00.0 426 24 125 02:20.8 731 125
4/5/11 17:10 14:00.0 426 24 126 02:20.8 731 125
4/5/11 17:10 16:00.0 428 24 126 02:20.1 737 127
4/5/11 17:10 18:00.0 429 24 129 02:19.8 740 128
4/5/11 17:10 20:00.0 431 24 130 02:19.2 746 130
4/5/11 17:10 22:00.0 432 24 133 02:18.8 749 131
4/5/11 17:10 24:00.0 432 24 130 02:18.8 749 131
4/5/11 17:10 26:00.0 434 24 133 02:18.2 755 132
4/5/11 17:10 28:00.0 434 24 134 02:18.2 755 132
4/5/11 17:10 30:00.0 434 24 134 02:18.2 755 132
4/5/11 17:10 32:00.0 429 22 132 02:19.8 740 128
4/5/11 17:10 34:00.0 422 20 129 02:22.1 719 122
4/5/11 17:10 36:00.0 416 18 127 02:24.2 701 117
4/5/11 17:10 38:00.0 385 15 120 02:35.8 618 092
4/5/11 17:10 40:00.0 359 12 110 02:47.1 558 075

[gregsmith01748]

@Corkster: Once a day in the afternoon should be great. No need to do 2 sessions a day unless your trying to kill yourself or win a seat in a boat. Shedding the weight will come from lots of steady distance work. It will also improve your CV fitness. As for max HR, the formulas are based on population averages and there is a pretty good variation around the mean. By the standard 220-age formula, my max HR should be 172.

When I started out, I did a MaxHR step test on the erg and saw a HR around 175. Over the past year, as I've learn my limits and gotten used to working at a higher level of exersion, I've found that my maxHR is actually around 180. I want to emphasize that training does not increase your maxHR, in fact some research says that it decreases your max HR by a couple % because your heart grows larger and therefore can not beat quite as fast.

The formula is fine to use as a guide, but don't be surprised if you find that you are finding training in the zones recommended by those formulas to be either too challenging, or not challenging enough.

I just finished reading Heart Rate Training, by Benson and Connolly, and I strongly recommend it. It will explain a lot of the theory and has some very sensible guidelines.

One thing to consider, if you have more time on a weekend day or evening is going longer. An example workout could be 2 x 20' with a 5 minute break to get something to drink and stretch out. In these sessions, you'd want to keep your HR down in the "UT" (Under Threshold) range.

[Corkster52]

Greg, 5 minutes after I read your reply, I had reserved the only copy at my closest Barnes & Noble and was on my motorcyle headed to pick it up. I am just starting Chapter 2. I am just so darned disgusted with letting myself get in my current condition that my desire to CHANGE IT NOW is off the chart, and along with it rational thought was out the window. Bob's question about warm up and cool down was a good one. I was doing neither. I was just hopping on the machine and trying to get ot 138 as quickly as possible and keep it there. Bob, I know I am a long way from producing results like you posted, but it is very logical and what I wll emmulate in future workouts. Thanks to both of you for pulling me down off the rafters and engaging my brain to reap long-term benefits!

[shorelinelaw]

Well....I have to say....I'm not seeing any true weight loss results yet. Just a bit of a blip. But, on the bright side, I'm able to knock back 4,500 w/an add'l 300m workout without much trouble at all. I'm taking the advice in here and now worrying about my speed too much. I set a pace boat at 2:50 and it is off my screen somewhere along the way. i think I'm somwhere around 2:40ish.

At this rate, I'm thinking that a daily workout of 6,000m is going to feel pretty good. Then I'll worry about my speed a bit. Does that sound right?

[shorelinelaw]

First 5,000 M today - but did it first thing before breakfast. High hopes for the scale at this rate. Weight aside, I feel FANTASTIC.

If I might ask, many people have posted here and elsewhere that there's a point where they really start to see weight reductions.

Are you guys finding 30-40 mins the right target or is it distance? I'm slow, but I do not seem to be near my distance potential yet.

My current plan is to add 500m a day until I get to something like a 35 minute workout. To row most days, but I'll take another break mid-week. That seemed to really improve things last week. I'm going to play around with the time of day.

Independent of all this, I'm cleaning up my eating too.

Best.

[enrage]

First 5,000 M today - but did it first thing before breakfast. High hopes for the scale at this rate. Weight aside, I feel FANTASTIC.

If I might ask, many people have posted here and elsewhere that there's a point where they really start to see weight reductions.

Are you guys finding 30-40 mins the right target or is it distance? I'm slow, but I do not seem to be near my distance potential yet.

My current plan is to add 500m a day until I get to something like a 35 minute workout. To row most days, but I'll take another break mid-week. That seemed to really improve things last week. I'm going to play around with the time of day.

Independent of all this, I'm cleaning up my eating too.

Best.

Shore,
I gave up carbs for lent and the timing of it corresponded to the March Madness challenge. I found that I started dropping weight once I started rowing 10k every single day, 7 days a week.
Prior to the March Madness challenge, i was only rowing for 30 min or around 6k meters 3-4 days a week. The consistent daily 10k meters, 7 days a week would burn around 700-750 calories everyday. Add that to my current calorie deficient, no carb eating plan seemed to be the right formula for me.

[Corkster52]

My wife is trying to get me to go paleo for a while. We shall see. 10K 7 days a week? Wow, I am a ways form that, but last Weds I didn't think I would be at 5K by now either. I am excited!

[enrage]

My wife is trying to get me to go paleo for a while. We shall see. 10K 7 days a week? Wow, I am a ways form that, but last Weds I didn't think I would be at 5K by now either. I am excited!

believe me i was in the same boat of thinking.
you'll have to get over the mental challenge of it and your body will follow.

I did my first half marathon last week. Did one on Sunday and realized I did not set the distance on the pm4 so I did not get credit for the half marathon. So i did another one the next day since I wanted my certificate

[gregsmith01748]

@enrage: I think limiting carbs is a good idea, but if you are rowing 10K per day, eliminating them might not be a great idea. If you row at all above 75% of MaxHR, you will be tapping into stored glycogen (in muscles and your liver). If you eliminate carbs, you will severely deplete these stores. Essentially, you will run out of fuel, and you will have trouble completing challenging workouts. Including some complex carbs (brown rice, whole wheat, dairy) will give you more energy to row harder. I've done the Atkins thing, and it really cramped my style when it came to workouts. I've had much better luck restricting calories and fat, but maintaining 1/3 of my calories from carbs.

The key to weight loss is simply

weightloss (lbs) = (calories consumed - BMR calories - exercise calories) / 3500

It took me a while to get the calories consumed correct. I actually had to measure portions and use the calorie counter websites and be really honest with myself

As for BMR, there is a good calculator on the UK concept2 site: http://concept2.co.uk/training/bmr_calculator

As for exercise calories, I used the estimate from a Polar HR watch. SInce you plug in your max and resting HR and your weight and age, it seems to come up with a good calorie estimate. You can use the one from the erg, but it makes dubious assumptions about efficiency and does not know your weight (although you can adjust it using this calculator: http://www.concept2.com/us/interactive/ ... alorie.asp )

It took me about a month, but eventually I got to the point where I was able to manage my weight loss week to week against a 2lb per week objective. One last note: I weighed myself every day, but I did it to keep a running average. There was always about +/- 1 to 2 pounds of "noise" in my weight, so I needed to be careful to not get too excited (or depressed) about any given weigh in. By the way, biggest cause of single day high readings was salty food the day before. Biggest cause of low readings was a really long rowing session without adequate rehydration.

[Bob S.]

The consistent daily 10k meters, 7 days a week would burn around 700-750 calories everyday.

Note that calorie loss is pace dependent, not just based on the distance done. A 10k done in 35' (a 1:45 pace) would burn a great deal more than one done at 55' (a 2:45 pace).

Bob S.

[enrage]

The consistent daily 10k meters, 7 days a week would burn around 700-750 calories everyday.

Note that calorie loss is pace dependent, not just based on the distance done. A 10k done in 35' (a 1:45 pace) would burn a great deal more than one done at 55' (a 2:45 pace).

Bob S.

Of course.
LOL, but there is no way i can perform a 1:45 pace now. LOL
I gotta loose the gut to get a better catch in order to get that good.

[Corkster52]

I was watching all of the rowing videos on the crossfit site and one of the gurus said you can separate you knees enough to get a good catch for guys like us. Worked for me...lol

[Bob S.]

The consistent daily 10k meters, 7 days a week would burn around 700-750 calories everyday.

Note that calorie loss is pace dependent, not just based on the distance done. A 10k done in 35' (a 1:45 pace) would burn a great deal more than one done at 55' (a 2:45 pace).

Bob S.

Of course.
LOL, but there is no way i can perform a 1:45 pace now. LOL
I gotta loose the gut to get a better catch in order to get that good.

O.K., I have no idea what your pace is, since you didn't indicate the time, but I wanted to make the point that if someone else was doing a daily 10k, he or she would not necessarily be burning the 700-750 calories every day. The times and paces I quoted were just arbitrary to make that point.

Bob S.

[Corkster52]

Funny. Bob, I really thought this was actual data reflecting your workout. Oh well, in principle it made sense to me, so I did the warmup spm..12..15..18, then tried to go 20 for 30 minutes, but my heart rate got too high and I had to back down to 18 or so...then started the cooldown at 36 minutes. Felt pretty good. Did 7480m in 40', with the split in the 2:40 ballpark. Need to get back to reading the book, but is there a benefit of lowering the spm and still doing hard pulls or is it better to keep the spm up and lower the pull? Again, my primary goal is weight loss, but this much work has got to be doing something for my overall fitness.