In Fitness and in Health
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That’s a phenomenal time GooseHD!
Have you tested your 500m time??
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The Concept 2 is the machine that kept me sane during lockdown.
I have been an active rower during my youth days, but had to stop due to back problems.
The Concept 2 stayed during a 15 year hiatus, though, and during the last two years, I slowly got back to it.
Currently I'm exercising roughly 5x 45mins a week. The main reason why I could size down from XXXL to XXL, although XL is and will be too tight around the shoulders
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Very cool. These kinds of long term challenges are great ways to mark change that is mostly physics but also seems to hit other aspects as well.
Any interest in polarising the workouts? Changing up pace, intensity, volume, etc., can keep things interesting and produce better gains. -
@Nkwkfld Most definitely! I plan to do HIIT training for a couple of months combined with strength training, 3-4 days on the rower and 3 days lifting or vice versa depending on energy levels and recovery times.
I'm thinking that I may try doing the 10km's per day again in November or December to reevaluate where I'm at.
The steady state training was for me to better my technique and cardio. I had spent too much time working on strength training and neglecting cardio that I wanted to push myself to see if I had it in me.
About 10 years ago, I was routinely riding 30-50 miles a day (M-F) and doing a century (100 Miles) either on Saturday or Sunday on a road bike. When we had kids, finding the time to do that kind of training was just about impossible to do.
My oldest is now 10 and the youngest is 5. They are rowing with me a couple of times a week and the oldest is doing about 2000 meters when she rows. I want to set an example for them that hopefully will follow them throughout life…
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Rowing is so good for you. I wonder if power zone (not heart zone) training would work on an erg. I have been doing that on Peloton and it has helped my performance on the mountain bike quite a bit.
For those unfamiliar, that's where you measure how much power / output you can achieve in 20 minutes (Functional Threshold Power, which winds up falling in Zone 4 of 7), then build out zones around that, from Zone 1 (endurance, you could do it for hours) to Zone 7 (a burst of all-out effort you couldn't hold for more than a few seconds). The theory is that you can stress various systems in your body for a targeted workout according to where you need to develop: for aerobic endurance, a lengthy workout in the lower 3 zones. If you want better bursts of anaerobic power, you'd focus on the higher zones in an interval workout.
You then do Functional Threshold Power testing again and can see your progress, and adjust your FTP and thus your zones accordingly. That is probably the best part, that you really can track your performance improvements.
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Yeah that’s closer to what I was suggesting with the rowing, doing some sessions slow and easy and others with intervals of higher intensity. For example a standard running training plan would include several easy runs in a week with a couple interval sessions, and maybe some hills. Mixing up the intensity is polarisation. And cross training also is great, especially since rowing is a repetitive and symmetrical exercise, even if it’s not load bearing so less chance of injury. In any case as you say more of this kind of training does seem to make these fancy clothes we pay for look even better.
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Yeah @Nkwkfld your comments are what inspired the thought–meant to make that clear. I'd never thought of it before but I am sure it's a thing
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Looking for input…I have not trained with a heart rate monitor before and was wondering what your thoughts are.
I typically exercise to perceived effort, i.e. (Can you carry on a conversation while working out?, difficult to communicate, or no way in hell). I tend to stay in the difficult to communicate zone, but for the last week have been pushing the last 2000 meters to no way in hell.
Do I need a heart rate monitor? Is it better for the Max HR/rest HIIT training?
Appreciate any insights!
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I like seeing this! I've been doing some research on rowing machines lately, myself. I really love running, but I'm realizing it's really fucking up my body, so it really seems that rowing can do a whole lot more for me with far less impact.
Thanks for the additional motivation! I feel like this is a nice way of letting me know my instincts are pointing in the right direction
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@goosehd probably don't need a heart rate monitor but they are a great training tool and you might want one. As @mclaincausey explained, training in different zones is more beneficial than steady work. Having a HR monitor can help with keeping an eye on where you're at. The downside of them is becoming too focused on the numbers and losing the more important sense of feel. So your use of rate of perceived exertion is great too. Personally I like having the data to look at, so use a hr monitor and power meter on the bike. I've found that having those things makes the training more fun, but I can understand that for many those metrics turn training into something like work and less fun. At the end of the day feel is the most important, and just doing the training is great. Sounds like you've got a super solid base for training now. I'll be interested to see how it develops.
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@goosehd I have been doing this the whole of 2021 so far, in 2019 and 2020 i was at roughly 2-3x a week average. Weight loss has been 6 kilos this year alone, I'm starting to get back in shape. I train in a fairly broad range of a heart rate of 140-160bpm, depending very much on how I feel that day. I placed the erg before a TV, so I usually throw on some Netflix series and just plug along. That's the main reason I do not change my workouts a lot.
I encourage you to get a heart rate monitor. Polar H10 is a good choice, compatible with the PM5 (as well as your smartphone for other sports). Use the ErgData App, too and monitor everything through the Concept 2 logbook. Visualization of my efforts helps me understand my progress much better.
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Nice piece of equipment you got yourself @goosehd, it will serve you well for many many km. I believe a good HRM such as a polar H10 or the Garmin Pro and a good gym timer https://gymboss.com/?SID=31feb25c47e675b6725b14d03ce4ff7d are two of the most useful training tools one can own. The rest just comes down to motivation and determination.
@mclaincausey I trained the FTP method for about 2 years. I didn't see any huge performance increases vs. HR training but I felt awesome after training and definitely didn't lose any ground. I really liked doing it!!
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Nice work @goosehd I got myself a concept 2 rower this year too. I tend to use it for my CrossFit workouts but do fancy trying some longer type rows.
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WRT HR monitor, the Apple Watch is as good as anything made by Polar, etc, and sometimes much better (e.g., for swimming).
quite possibly! I use a chest strap but whatever works for ya!
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Yeah, @zhivago at the end of the day whether you're using output or heart rate, it seems that zone training is in essence doing the same thing.
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Fully agree!
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@Appfaff Just tried the 500m for time again: 1:47.9.
Based on your guys feedback, I have purchased a Polar H10 heart monitor and am going to incorporate that into my training. Plans are to do a combination of strength (weight lifting), distance, and sprint training (intervals) using my heart rate as a guide for splits.
Hoping to do 5 days on with two days of rest per week, with an alternating 2 days lift/3 days row or 3 days lift/2 days row over the next couple of months.
I really appreciated everyone's feedback and support. It means a lot to me!!
