Strength training(on and off the erg)

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paulgould
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I row on...: Model D with PM3
Location: Ryde, IOW

Re: Strength training(on and off the erg)

Post by paulgould »

I will just try and carry on where I left off if possible - don't do structured weight routines so only had the problem of interrupted sessions while rowing.

Mixed bag on the training front this weekend - 2 easy rows and 1 quite a bit harder :

Sat AM:
Distance : 10000m
Time : 43:36
SPM : 19.4
DF : 250

Sun AM:
Distance : 12000m
Time : 55:35
SPM : 17.8
DF : 250

Sun PM:
Distance : 10000m
Time : 43:46
SPM : 18.2
DF : 310

The last one was quite difficult maintaining a low SPM on the higher DF, but my HR still felt pretty low which I am pleased about.

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 90 kg
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
Wolfmiester
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Posts: 3775
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: Strength training(on and off the erg)

Post by Wolfmiester »

Ignore the interruptions if at all possible is the best bet :-)
PS, your nutritionist isn't Sam Jackson by any chance is it (long shot)?
Wolfie

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Age 56 Height 6'4" Weight 92k
paulgould
Super Dedicated and Truly Free Spirit
Posts: 2511
Joined: Thu Sep 28, 2006 10:40 am
I row on...: Model D with PM3
Location: Ryde, IOW

Re: Strength training(on and off the erg)

Post by paulgould »

Longest session so far on max DF(350) - 12km - went really well, very comfortable.
Good session yesterday, felt really strong and had a low RPE except for the last km where I sped it up a bit.
Had 2 sessions the day before - first one I bonked(stopped 6k into a planned 10k) after a disturbed nights sleep, and the second was a lot better - 30mins - 6686m.

Not got back to doing DLs as I am still a bit wary about my back - will try and ease back into it soon.

Yesterday:
Distance : 15000m
Time : 1:05.27
SPM : 19.6
DF : 305

Today:
Distance : 12000m
Time : 53:53.4
SPM : 19.8
DF : 350

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 90 kg
Image
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
paulgould
Super Dedicated and Truly Free Spirit
Posts: 2511
Joined: Thu Sep 28, 2006 10:40 am
I row on...: Model D with PM3
Location: Ryde, IOW

Re: Strength training(on and off the erg)

Post by paulgould »

Still carrying on with the same approach.
Really nice row this morning - for the first time in weeks there was no wind and I was able to have a consistent effort(with the mesh grille removed and having the erg outside the DF fluctuates quite dramatically from stroke to stroke, sometimes by as much as 40 DF - this in turn affects the pace - on Sunday I had a 2:18 on the one stroke and a 2:09 on the next stroke with exactly the same effort).
This morning I got a consistent reading of 370 DF and I did a nice 5k @ 19.8 spm.
On Sunday did a 15k on max DF, my furthest this year at that setting, and it was very comfortable, albeit rather pedestrian(67:25 @ 20spm)

I might try and get back into some swimming, and definitely some cycling, this summer - all good cross-training and variety.

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 90 kg
Image
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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duffyoz
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Posts: 160
Joined: Sun Aug 25, 2013 12:31 am
I row on...: Model E with PM5
Location: Brisbane, Australia

Re: Strength training(on and off the erg)

Post by duffyoz »

Another 2 weeks on the same program but increase in weights where applicable. Having raw steel plates (they were cheap) means they are different sizes as opposed to bumper plates which all have the same diameter. Hip thrusts are difficult with the smaller weights due to the diameter and no actual rest from the weight, so I tried with the 20kg ie 60 kg total and I managed - not sure how that will work when it is supposed to be 4x10. Ordered padding for the bar, at 60kg a towel doesn't work very effectively :fssmile: .

Interruptions I do normally ignore but sometimes you just can't. But then I want to finish the set anyway.

My nutritionist is Steffani from Target Nutrition/ Physique Science. She wouldnt be happy with th elast 2 weeks - that's for sure :lol:
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paulgould
Super Dedicated and Truly Free Spirit
Posts: 2511
Joined: Thu Sep 28, 2006 10:40 am
I row on...: Model D with PM3
Location: Ryde, IOW

Re: Strength training(on and off the erg)

Post by paulgould »

Had decided to change the focus of my training slightly in order to gradually ramp up my CV fitness.
To that end I decided to devote April to slightly lowering the DF ( down to 250-255) and upping the spm ( up to 20-21).
Not really enjoying it and my pace has actually slowed a bit(seems like I prefer having something to push against) so I am going to continue trying to up the spm but I am going to go back to my preferred 300 DF, where I feel I am getting my best training benefits.

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 90 kg
Image
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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