Ideas on training programme....at 62!!!

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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MisterKevster
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Ideas on training programme....at 62!!!

Post by MisterKevster » May 22nd, 2019, 10:17 am

Hi Folks
....newby here....looking for some ideas how to get something worthwhile from my gym rowing.
  • 5' 10" and overweight (180 Lbs....should be 165 to 170 I think!)
  • Tend to row alone...so no possibility of group activity.
  • 5000m is around 22m 30s for me at the moment....
  • Not looking to achieve anything spectacular...motivation is general fitness (and continuing to stay 'above ground' for as long as possible :))
  • Adjust drag factor between 100 and 140....picked these figures at random!
Oh....and I'm 62.

Not looking for the next Olympics....just trying to keep it interesting!

Would appreciate any ideas on creating a training prog. :!: :!: :!: :?: :?: :?:

jamesg
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Re: Ideas on training programme....at 62!!!

Post by jamesg » May 22nd, 2019, 11:52 am

A 5k as you do now, every other day, will keep you fit. On the other days either rest or do some sharpish intervals, using these as a rest too (and experience).

You don't mention your rating (spm). Suggest you keep it at about 22 in the 5k so that the stroke itself is solid. Then doing medium distance intervals at say 25-28 and with the same stroke you can go a lot faster if you wish.

Training can be progressive, either as distance (say 2% per week) or power, or even a bit of both. A simple test is to wind it up a bit at the end of the 5k when really warm, then use the same average next time, but without overdoing it.

The aim is to train two things: the stroke and endurance.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

MisterKevster
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Re: Ideas on training programme....at 62!!!

Post by MisterKevster » May 22nd, 2019, 6:11 pm

Thanks jamesg

....I seem to have a natural stroke rate of 23......and the 5K tends to be pretty consistent in this respect...with the later splits being up to 28

Often....I peer to the rower either side of me.....stroke rate can be anything between 30 and 40....but I'm traveling faster!!

What do you mean by..."medium distance intervals at say 25-28".....what is classed as medium distance??

lindsayh
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Re: Ideas on training programme....at 62!!!

Post by lindsayh » May 22nd, 2019, 8:10 pm

Hi Kev
the 5k is a good distance to start as James as said and gradually getting it to say 30' and 10km as fitness improves. The medium intervals could be 1k/1500m and 2k with 2' to 4' rest depending on intensity at sr25/8 as suggested. You could also try some shorter faster intervals as well for variety and strength. I like 1' to 3' with 1'/2'R maybe 10x. For me the main thing is to keep a bit of variety but also to push some sessions hard for fitness benefits beyond just endurance building and weight loss.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

MisterKevster
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Re: Ideas on training programme....at 62!!!

Post by MisterKevster » May 23rd, 2019, 4:41 pm

Thanks lindsayh
....from your stats, I can see that I have a loooo-ooong way to go :D

max_ratcliffe
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Re: Ideas on training programme....at 62!!!

Post by max_ratcliffe » May 23rd, 2019, 7:19 pm

MisterKevster wrote:
May 23rd, 2019, 4:41 pm
Thanks lindsayh
....from your stats, I can see that I have a loooo-ooong way to go :D
Hi Kev,

Welcome to the forum. It's nice to have another mortal on here.

There's some amazingly fit and talented people on the forum, who are very generous with their time to give us help and advice.

Sometimes it's better not to look too hard at their PBs, though!
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7.34.7; 5k=20.40; 10k=42.13; 60min=13983m; HM=1.31.44

MisterKevster
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Re: Ideas on training programme....at 62!!!

Post by MisterKevster » May 24th, 2019, 4:49 am

max_ratcliffe wrote:
May 23rd, 2019, 7:19 pm
...........There's some amazingly fit and talented people on the forum, who are very generous with their time to give us help and advice.
Sometimes it's better not to look too hard at their PBs, though!
Yup.....reached that conclusion very quickly!!

lindsayh
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: Ideas on training programme....at 62!!!

Post by lindsayh » May 24th, 2019, 5:33 am

MisterKevster wrote:
May 23rd, 2019, 4:41 pm
Thanks lindsayh ....from your stats, I can see that I have a loooo-ooong way to go :D
Thanks Kev - the beauty of this game is that we all have people faster/better than us no matter how hard we work at it - no point in looking too far ahead but setting reachable goals is really valuable and doable on the erg. No matter how old (or young) you are there will be opportunities for improvement and the erg can be a fantastic fitness tool for decades - well after we can no longer run or ride seriously. And if you do want to race then that is possible too.
The other point worth making is that even though you are a solo exerciser there are good opportunities to train on line and compete in challenges and the like with people all around the world through the C2 challenges, the monthly CTC challenges and Row Pro. There are virtual clubs here on the teams sub forum - have a look at the Forum Flyers for a group with members from all around the world and all levels of performance if you are looking for inspiration.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

Robert Peveler
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Re: Ideas on training programme....at 62!!!

Post by Robert Peveler » May 24th, 2019, 9:10 am

I started on my C2 at age 55, also overweight, and after 8 years it has been of immeasurable benefit for fitness and weight loss. Over this period I have evolved a yearly plan. At the start of the new season in Spring I follow a 2k plan for 4 months, to see what I can do in terms of a 2k pace - if you can post this early in the season you have the joy of being high on the leader board for a period at least! Then I go on to the 3 week rotations of the "Pete" (lunch hour) plan through to the Autumn. Towards Christmas I switch on to the weight loss plan, and continue that into the New Year to stave off the adverse effects of festive over-indulgence. Initially I rowed x3 per week, but after a couple of years I increased that to x4. I now do about 2,200 km per annum. If you search for 2k, "Pete" and weight loss plans you should find them easily. I have experimented with 5k plans but not really enjoyed them as much. It is great to have some variety, and a good mix of slower distance and faster work. It is also great to know what you are doing each day without having to give it much thought. I try to do as many of the C2 challenges as I can, including half marathons at least x2 per year. Posting times and distance on the web log is very motivating for me, and has helped me to keep going.
I hope that gives some food for thought.

Rod
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Re: Ideas on training programme....at 62!!!

Post by Rod » May 25th, 2019, 1:47 am

MisterKevster wrote:
May 22nd, 2019, 10:17 am
Hi Folks
....newby here....looking for some ideas how to get something worthwhile from my gym rowing.
Would appreciate any ideas on creating a training prog. :!: :!: :!: :?: :?: :?:
Hi Kev, I'm (almost) 62, still plenty of good training years to come so here's a plan that will help you;
https://thepeteplan.wordpress.com/beginner-training/
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

MisterKevster
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Re: Ideas on training programme....at 62!!!

Post by MisterKevster » May 26th, 2019, 9:37 am

Thanks Chaps....
I'd spotted the Pete Plan....seems to move on (and upwards!!) very quickly!
Suspect that any improvement I make might be much more gradual.... :)

My gym also has a couple of SkiErgs....so hoping to introduce a bit of that too!

Music man
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Re: Ideas on training programme....at 62!!!

Post by Music man » May 30th, 2019, 8:31 pm

I purchased a Concept2 at the age of 58. I'll summarize what I've learned. It takes some time to learn your own stroke. I say it's more individualized than you think because we all have different sized leg bones. Your mind and body needs to learn how to catch the stroke at the right point. This is where most of your drive will occur. If you catch your stroke effectively, you can slow your rate down to the point you will row much quicker, while rowing much slower. That's actually why it's important to stay with the plans that increase your distances. You'll grow stronger by rowing at 22 spm for longer periods of time. When you pick up the pace for 500 meters, your stroke will be much more efficient, than if you just did short intervals and nothing long. I would look at any of the programs that have 3 days of longer relaxed rowing, and 2 days of shorter intervals.

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