"Zone 2 training" query

[iain]

Re plan, I would say that most of us need at least one rest day per week, there is a difference between recovering to perform optimally and giving the body chance to build back better. It is rest days generally that allow us to get faster. Absolute paces (or even relative to body weight), might make sense in the longer term as an aspiration, but in the mean time you need to do what you can do. If 2:30 is your max 5k pace, then SS should be 2:40 or slower. You will get faster, but I would say as long as your technique doesn’t deteriorate, prioritise length over speed for these. Your choice re BPP, this was really devised for those not yet ready for the PP, personally I modify it to 2 hard sessions to 3 SS taking rest days as required for life and body. I don’t see the purpose of continuing the BPP SS rows, you could use the PP intervals as the harder sessions, perhaps sometimes substituting other sessions such as hard distances for SBs.

Re diet, plenty there to build muscle on if you eat enough, I also supplement nuts to increase good fats and a bit of protein.

Best of luck.

Iain

[jrkob]

Ian, great, thanks. In this case, how about that, I just added Day 5 as full rest day, as a starting point ?
(I can look at changing the BPP later like what you do)

Day 1: PetePlans intervals
Day 2: slow, long, steady row
Day 3: PetePlan SS sessions. They are relatively short in the first few weeks so I can do them a bit faster then the slow, long, steady rows
Day 4: slow, long, steady row
Day 5: full rest day

Re diet, plenty there to build muscle on if you eat enough, I also supplement nuts to increase good fats and a bit of protein.

That's fantastic news.
I eat a lot of nuts, well 10 almonds daily in my case. Full of fibers. And a daily square of high cocoa (>85%), high quality dark chocolate (Lindt Excellence 85% in my case).

[RWAGR]

I always used to head to Lan Kwai Fong, many good nights in that area.

Indeed. Such a shame what has happened to HK with the double whammy of PRC intervention and OTT Covid measures. I hear the latter are basically gone now (only 1-2 years after everyone else) but the former remains. I hope HK gets back to how it was even 5 years ago, but I have my doubts.

[jrkob]

We're digressing from the initial questions but no issue.

and OTT Covid measures.

These have been (very) hard on us yes. Went home for Christmas, hadn't been able to see my parents and sisters in over 3 years.

You know what the absurdity is ? Here, check the below article from our local news. Senseless. The locals are playing along with the restrictions we've had for 3 years.

https://www.scmp.com/news/hong-kong/hea ... et-booster

[RWAGR]

Off topic indeed but still… wow.

[p_b82]

Apologies I wasn't clear. I meant it's a 4 days cycle. And to use your idea to do the hard day after the (potential) rest day, how about that ?
Day 1: PetePlans intervals
Day 2: slow, long, steady row
Day 3: PetePlan SS sessions. They are relatively short in the first few weeks so I can do them a bit faster then the slow, long, steady rows
Day 4: slow, long, steady row
Then start again at Day 1. There is no full rest day with no rowing, should this be mandatory in which case I add Day 5 mandatory rest ?

So in essence the idea is that about half the rows are the slow, long, steady rows because they are the ones which I believe bring me the best blood pressure benefits (my utmost priority before anything else), and the other half, where I really try to get fitter and better.

I think you're getting a bit bogged down in the details and not seeing the bigger picture.

The slower steady state are good for your B-Pressure, as you're not taxing your heart - there's not a large demand in oxygen in the system, so the HR stays low and it's not having to squeeze as much blood through the system with each beat.

Doing hard efforts - either longer duration, or sprint intervals, where the HR gets up near max - will be training the heart to adapt to those increased oxygen needs. Initially you'll likely see higher BP and similar physiological responses, as your body isn't used to this new demand and hasn't adapted.

Your heart is a muscle and needs to be trained in the same way you would legs/arms etc. Gradually building up to things.

High HR and B-Pressure the following day, would suggest insufficient recovery from the exercise demands of the previous session - I personally found initially even very slow SS sessions needed recovery time, especially as I increased the volume.

I had planned to row 5 out of 7days - but mentally and physically it just wasn't right for me, so 2-3 medium/hard sessions a week is a decent compromise for myself. Not going to break any records, but I'm seeing big improvements still, so it's working.

[jrkob]

Thanks for the input. Ok I will add more resting time in my plan.

For the BP benefits, what I was referring to are longer term benefits. I am not checking my BP just after exercise (let alone during). I know it would be a little high as it should be, and this, even after the slow, long steady sessions (I know because I checked before). The BP benefits I am after and see are in the longer term. It works really really well and frankly, that's the only thing that has - so far - worked for me. I tried supplements, all sort of teas etc a while ago(because it's easier and faster than exercising), none of this worked. Slow, long steady sessions are really the only thing I found that worked really well for me. In the longer term. In general I check my BP once in the morning before breakfast, and also in general later in the day.
Before I started rowing last summer, my BP was routinely in the 140/95 range, including early in the morning. Now, I rarely see above 125 on my systolic (and most of the time I am under 120), and 85 on the diastolic (and most of the time I am below 80). For me, that's a huge... lol, victory.

Noted on hgiher HR and higher BP the following day meaning insufficient recovery. I didn't think of that and will keep this in mind as an indicator. Thank you for the suggestion.

[jrkob]

Today is particularly good but just as an example of what exercising is doing to me. Down from 140/95 a few months ago before I started exercising. I don't think any drug, or combination of drugs, can presently do that. In my case, the impact of exerising on my BP is huge. Free and no annoying side effects !