Long Slow Steady working well for me

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Bill
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Long Slow Steady working well for me

Post by Bill » May 1st, 2020, 10:19 pm

Hello,

Posted because might help others, have recently lost 11kg mainly by doing 1 - 1.5hr slow steady rides every morning with HR in low aerobic range (100-120 for me) followed by warmdown, stretches, and more recently - pushups - amount varies, sets of 10 total between 60 - 130ish, more stretches.

A few nuts and a cup of herbal tea afterwards and then Lunch is the first real meal of the day at 12ish, so am burning fat for first few hours of day.

Hit a few plateaus along the way, just kept plugging along.

One concept I stumbled over was this " Commit to the process not the final target" ............. very very clever, see explanation below

ie say to yourself " I exercise 6 days out of 7" rather than " I am a skinny fit 80kg person"

There are lots of disappointed people out there with broken visions and affirmations because they never became the 80kg skinny fit athlete they visualised, whereas if your vision / dream / affirmation is "I exercise 6 days out of 7" its far easier to achieve and feel good about and the skinny fit person is far more likely to make an appearance in the future.

The basic idea was an "aside" in an internet article, by a person who wanted to write a book, instead of focusing on the finished book he focused on writing something every day, and he wasn't beating himself up because he hadn't finished the book yet.

Working for me.

Bill
Bill
(6+ million metres on rowing machine all my PBs were long ago)

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Citroen
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Re: Long Slow Steady working well for me

Post by Citroen » May 2nd, 2020, 6:11 am

I think a link to a personal wordpress site would be a better way to host your blog.

Bill
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Re: Long Slow Steady working well for me

Post by Bill » May 2nd, 2020, 7:50 am

Citroen,

Thanks for your comment, I am puzzled by your post.

This was a single post, not an attempt to use the C2 forum as a blog.

It was a description of what has worked for me over the last several months not a day by day diary.

Maybe there are some forum guidelines or FAQs I haven't read that define what a Blog post is. If that is the case, could you please post me a link so that I don't accidentally transgress in future.

I hope to be here to stay and learn a bit about training on the BikeErg..

Thanks

Bill
Bill
(6+ million metres on rowing machine all my PBs were long ago)

mict450
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Re: Long Slow Steady working well for me

Post by mict450 » May 2nd, 2020, 8:37 am

Bill, glad you found a system that works for you. The "greyer" I get, the more I appreciate moderation in both diet & exercise to maintain fitness in one's golden years that can be lined with a lot of lead.
Eric, YOB:1954
Shasta County, CA, small town USA

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Citroen
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Re: Long Slow Steady working well for me

Post by Citroen » May 2nd, 2020, 4:21 pm

Bill wrote:
May 2nd, 2020, 7:50 am

Thanks for your comment, I am puzzled by your post.
The forum is intended for discussion and Q&A between rowers. It's not intended as a log of an individual's training (that blogging feature was lost when the Concept2 UK forum disintegrated).

Allan Olesen
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Re: Long Slow Steady working well for me

Post by Allan Olesen » May 2nd, 2020, 5:52 pm

Citroen, I have a feeling that you are very alone with your opinions on this one.

If we can't share motivation tips in a weight loss forum, the world has come to an end for me. I can from personal experience say that continued motivation can be a huge hindrance for those of us trying to lose weight. I welcome the post from Bill.

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Citroen
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Re: Long Slow Steady working well for me

Post by Citroen » May 2nd, 2020, 6:02 pm

Allan Olesen wrote:
May 2nd, 2020, 5:52 pm
Citroen, I have a feeling that you are very alone with your opinions on this one.

If we can't share motivation tips in a weight loss forum, the world has come to an end for me. I can from personal experience say that continued motivation can be a huge hindrance for those of us trying to lose weight. I welcome the post from Bill.
It's got to be a discussion. A tedious log of training events or weightloss goals is not useful to anyone apart from the original poster.

Mostly, the discussion should stick to the "What Training Have You Done Today?" and the "New Personal Best! Brag About That New Pb!" threads as they have greatest exposure.

The rule is there to prevent the runaway abuse of the forum that we saw with Prof Cureton. Although he was also guilty of breaking the "Dear forum, please play nicely" rule with his ad-hominem attacks on anyone who criticised his dismal performances.

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Re: Long Slow Steady working well for me

Post by estragon » May 2nd, 2020, 7:00 pm

Citroen wrote:
May 2nd, 2020, 6:11 am
I think a link to a personal wordpress site would be a better way to host your blog.
I find that sort of sneering riposte totally objectionable, on so many levels.. You need to think about the tone of some of your messages. This is the weight loss subforum, and Bill's post was absolutely on-topic. As for moaning that "A tedious log of training events or weightloss goals is not useful" -- neither of those things were evident in Bill's encouraging message.

You remind me of why I keep drifting away from this forum.

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Re: Long Slow Steady working well for me

Post by clampe1066 » May 3rd, 2020, 12:36 pm

I agree 100% with Allen and Estragon.

I thought Citroen's first post was a big time jerk move and after seeing some of his snarky comments in other posts, I tried to block him but found out he's a mod. :shock:

Having someone like him as a mod has really made me re-think my participation on this forum.

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Re: Long Slow Steady working well for me

Post by Citroen » May 3rd, 2020, 3:11 pm

clampe1066 wrote:
May 3rd, 2020, 12:36 pm
Having someone like him as a mod has really made me re-think my participation on this forum.
You can have the moderation job you're welcome to it.

uk gearmuncher
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Re: Long Slow Steady working well for me

Post by uk gearmuncher » May 4th, 2020, 6:44 am

Bill wrote:
May 1st, 2020, 10:19 pm
Hello,

Posted because might help others, have recently lost 11kg mainly by doing 1 - 1.5hr slow steady rides every morning with HR in low aerobic range (100-120 for me) followed by warmdown, stretches, and more recently - pushups - amount varies, sets of 10 total between 60 - 130ish, more stretches.

A few nuts and a cup of herbal tea afterwards and then Lunch is the first real meal of the day at 12ish, so am burning fat for first few hours of day.

Hit a few plateaus along the way, just kept plugging along.

One concept I stumbled over was this " Commit to the process not the final target" ............. very very clever, see explanation below

ie say to yourself " I exercise 6 days out of 7" rather than " I am a skinny fit 80kg person"

There are lots of disappointed people out there with broken visions and affirmations because they never became the 80kg skinny fit athlete they visualised, whereas if your vision / dream / affirmation is "I exercise 6 days out of 7" its far easier to achieve and feel good about and the skinny fit person is far more likely to make an appearance in the future.

The basic idea was an "aside" in an internet article, by a person who wanted to write a book, instead of focusing on the finished book he focused on writing something every day, and he wasn't beating himself up because he hadn't finished the book yet.

Working for me.

Bill
As you get older Bill, you may want to move beyond mere weight loss and be thinking about maintaining the highest level of functionality and performance that you can. With this in mind, some strength/conditioning work and some high intensity training is advisable once a person gets past 40 (and definitely from 50).

Dangerscouse
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Re: Long Slow Steady working well for me

Post by Dangerscouse » May 4th, 2020, 8:48 am

Bill wrote:
May 1st, 2020, 10:19 pm

One concept I stumbled over was this " Commit to the process not the final target" ............. very very clever, see explanation below

ie say to yourself " I exercise 6 days out of 7" rather than " I am a skinny fit 80kg person"

There are lots of disappointed people out there with broken visions and affirmations because they never became the 80kg skinny fit athlete they visualised, whereas if your vision / dream / affirmation is "I exercise 6 days out of 7" its far easier to achieve and feel good about and the skinny fit person is far more likely to make an appearance in the future.
I love this, great comment. Perspective means so much
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Cayenne
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Re: Long Slow Steady working well for me

Post by Cayenne » October 3rd, 2020, 11:56 pm

Bill wrote:
May 1st, 2020, 10:19 pm
Hello,

Posted because might help others, have recently lost 11kg mainly by doing 1 - 1.5hr slow steady rides every morning with HR in low aerobic range (100-120 for me) followed by warmdown, stretches, and more recently - pushups - amount varies, sets of 10 total between 60 - 130ish, more stretches.

A few nuts and a cup of herbal tea afterwards and then Lunch is the first real meal of the day at 12ish, so am burning fat for first few hours of day.

Hit a few plateaus along the way, just kept plugging along.

One concept I stumbled over was this " Commit to the process not the final target" ............. very very clever, see explanation below

ie say to yourself " I exercise 6 days out of 7" rather than " I am a skinny fit 80kg person"

There are lots of disappointed people out there with broken visions and affirmations because they never became the 80kg skinny fit athlete they visualised, whereas if your vision / dream / affirmation is "I exercise 6 days out of 7" its far easier to achieve and feel good about and the skinny fit person is far more likely to make an appearance in the future.

The basic idea was an "aside" in an internet article, by a person who wanted to write a book, instead of focusing on the finished book he focused on writing something every day, and he wasn't beating himself up because he hadn't finished the book yet.

Working for me.


Hi Bill - Thank you for posting about your experience. I'm not sure what the ultimate, supreme etiquette of this forum is or aspires to, but as a mere, lowly, humble C2 erger, I appreciate what you wrote. Over what period of time have you been doing these long rows? Thanks again! Eddie
Bill

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Re: Long Slow Steady working well for me

Post by Ombrax » October 4th, 2020, 12:24 am

Like Cayenne, I missed this kerfuffle the first time around, so I'll add my thanks to those already posted above.

Bill, thanks for the useful post - it makes good sense and I appreciate you sharing it with us.

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Re: Long Slow Steady working well for me

Post by Turkishrebel » October 7th, 2020, 8:23 am

very well done, keep it going you are doing a great job and have lossed so much weight already. as other people will have said, its a drug! your speed will pick up as the fitter and fitter you get.

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