1/3/2023
45 minute bike 1:59.9 split
2/3/2023
6x1500m 2 minutes rest at 1:46.4 split
4/3/2023
Double outing
5/3/2023
Double outing
6/3/2023
40 minutes erg bike 1:58.4 split
7/3/2023
16 minutes r24
5 minutes rest
24 minutes rate build
Blew a few times today, legs felt super heavy from weekend still. Average 1:51.8 split
8/3/2023
AM
9km outing in 4-
PM
A: Trap Bar Deadlift Jumps: 37.5/3, 37.5/3, 37.5/3
B: Trap Bar Deadlifts: 77.5/5, 117.5/5, 137.5, 167.5/3
C1: Prone Leg Curl: 32/8, 32/8
C2: Static Hamstring stretch: 20s, 20s
D1: Pull Ups: 5, 5, 5
D2: Dips: 10, 10, 10
Saw this thread and had to say hello ā¦ Iām a 55 year old US rower who lifts 2/3X weekly and still competes on the water. I was reasonably fit back in the day ā won US nationals in lightweight 4-, 2- and 8+ events ā¦ and could duck a little under 6:30 for 2K erg tests.
None of those standards are within reach any longer!
I was in Arizona last week and raced 2X and 4X events, and got in some good training in a borrowed 1X ā¦ Hereās my most recent strength session (weights in lbs not kilos)
Back squats 5/135, 5/185,5/185, 5/205, 5/205
Incline bench 5/115, 5/115, 5/125, 5/135, 5/135
Pull-ups 5-5-5-5-5
Split lunges, rear foot elevated, bodyweight only 5-5-5
Seated DB shoulder press 40/5, 40/5, 40/5
DB one-arm row 70/5, 70/5, 70/5
@MarkE67 hello always good to see another rower and glad you still compete.How have you found training as you got older? Both in weighs room and on the water? I would love to always keep a base level.
Missed logging a fair bit but a lot of water session over weekend and the monday
16/3/2022
4 X 1500m 1:46.8 split
Kept this fairly relaxed in taper so pleased to shake off minor cold.
18/3/2022
Head of river. Came 103rd, wasnāt great. Not crazy far off where we want to be on time, probably like 15-20s or so over 6.8km
Training in my 50s is certainly a lot different than in my late teens and 20s when I was a collegiate and post-collegiate rower. Prolly not a shocking observation.
The hardest adaption is basically my ego ā back then I was under 6:30 for 2K on the erg as a lightweight. Now closer to 7:30 and no longer lightweight ā¦ I didnāt row for 20+ years but I did competed in mountain biking, marathon running ā and Iāve always been a rock climber.
Plus, Iām now living at 5,500 feet elevation which adds 3-4 seconds per 500m on the erg. Basically I wince every time I look at my splits now.
Everything I read about training at later ages indicates that holding on to strength is the biggest challenge so Iām committed to hitting the gym 2/3 times a week, and mostly stick to 5 X 5 type workouts ā good stimulation for strength but not overly fatiguing so I can still row on the erg or on water 3/4 times a week.
Weāre just getting ready to get out on the water again here in Colorado ā our reservoir just lost the ice sheet a week or two ago. Will prolly be in 8+ boats for at least few weeks while the water temps are too low for small boats, then shift to 1X and 2X sessions.
Cheers ā have fun on the water and in the gym!
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22/3/2023
A: Deadlift: 60/3, 70/3, 110/3, 130/2, 140/2, 140/2, 110/3 (kept light and explosive in prep for 2k test tomorrow)
B1: Step Up: 14/10, 14/10, 14/10
B2: KB Swing: 16/10, 16/10, 16/10
8 minute core circuit
Nice and light recovery today
How did the 2k TT go? Im almost 65 now. Former swimmer, triathlete and longtime weight trainer. Took up rowing a few years ago and snuck under 7min. for 2k after 4 months training. Am 6ā3" 205, long arms and torso and relatively short legs. Do alot of trap bar deads and up to 415lbs now, feel it has a good carryover to rowing with less chance of injury over regular DL. Have read a lot of this log but interested to know your age and size to give a bit more context to your training. Do you do a many erg tests, 500m 1000m 2k max watts etcā¦? Id be interested to see.
Hey @Markdavid sadly been struck down with illness, so training has taken a hit. A few other things happened meaning likely I wonāt be rowing anymore this season.
So I am about 5ā11, fatter than I should be at 88kg at moment, I want to be back around 83-85kg
Typically we do 2 30r20 tests, 2 5k tests and 2 2k tests throughout the year.
In terms of self reflection year started well, but my weights has been inconsistent. I am hoping to get a revamp and do something bit more varied next few months and do a proper pre season. Priorities such as wedding planning and buying a house interrupted things last summer.
But right now I just want to get back into good habits. I am 32 now, but actually peaked fitness wise 2018/19 and wasnāt far off that again last summer, so confident I can hit PBS again next season.
Your background is interesting. I think swimming background carries over into a lot of things and fair play keeping things going. I used to live in midlands in UK and indoor rowing community kept a lot of people in their 60s competing and I did a charity row with a few of the guys there a while back.
Living at altitude adds a whole other challenge.
Interesting, I really think my weight training has dropped off and actually I quite enjoy it.
I have a new template I will share shortly I plan to start later this week.
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So this was way tougher than it should be.
Felt like I havenāt slept for days, but still firs time in a while to train and recovery from whatever illness I have had/sufferin from aside, I quite enjoyed the change in programme.
A1: Trap Bar Deadlift Jumps: 27.5/3, 37.5/3, 42.5/3 4.25
A2: Deadlifts: 60/5, 100/5, 120/5, 140/3
A3: DB Snatch: 18/3, 18/3, 18/3, 18/3
B1: Bench Press: 50/8, 70/6, 70/6
B2 DB Row: 34/6, 34/6, 34/6
Core work and finisher missing, but hopefully wonāt be long until body allows
Still waiting for blood tests but feelin a bit better today
Wim Hof Method
Getting into habit with this to help recovery
Power breathing ,2 rounds 60 breaths
Cold shower 1:00
Erg bike
30 minutes at 1:49.1 split
11/04/2023
A1: Jump Trap Deadlift: 27.5/3, 47.5/3, 47.5/3, 47.5/3, 47.5/3, 47.5/3
A2: Deadlift: 60/5, 100/5, 120/3, 140/3, 160/2, 140/3
B1: Cable Rows: 63/8, 70/6, 76/6
B2: Push Ups: 20, 18, 15
C: DB Curls: 16/8, 16/8, 16/8
15/04/2023
A1: Push Press: 50/3, 55/3, 55/3, 60/3, 50/3
A2: Standing Military Press: 40/5, 45/5, 45/5, 50/5, 20/5
A3: Plyo Push Ups: 3, 3, 3, 3, 3
B1: KB Step Ups: 32/8, 32/8, 32/8
B2: KB Swings: 24/10, 24/10, 24/10
C: 4 minute core circuit
16/04/2023
20 X 300m sprints on erg averaging 1:40.2 split
Still a long way off fitness, but nice to row again
18/04/2023
45 minute erg bike 1:55.2 split
19/04/2023
A1: DB Snatch: 20/3, 20/3, 20/3, 20/3, 20/2, 20/2
A2: Deadlift: 70/5, 120/3, 140/3, 150/3, 160/3, 170/2
B1: Lat Pulldown: 69/6, 69/6, 69/6
B2: Push Ups: 15, 15, 15
C: DB Curl 21s: 12/21, 12/21
Still feeling off, but finally had blood test at doctors. Managed to scrape a run of session to tick along in meantime, but hoping for a significant improvement once I resolve this issue
20/04/2023
5 X 200m 1 minute rest at 1:29.0 split
Frustrating that this wiped me out. Itās one step forward two steps back. Just hate this constant feeling of fatigue
Not sure if I should be trying to train or what, doctors very vague, but test results due soon.
Ok so blood tests from doctors identified issues so finally able to start working through
23/04/2023
20 X 300m, 1:39.4 split big improvement
27/04/2023
Wim Hof Method
2 rounds of breathing max retention 2:12
Cold shower 1:00
AM
2.12km run
Pretty slow but just getting used to it agai
PM
40 minutes erg bike 1:55.7 split
Not going to get too carried away but I have a starting point now.
A few dietary changes and need to monitor elevated white blood cell count, but should feel more like myself soon
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28/04/2023
A1: Push Press: 50/3, 60/3, 60/3, 60/3
A2: Military Press: 40/5, 50/5, 50/5, 50/5
B: Prone Leg Curl: 36/8, 36/8, 41/8
C:8 minutes core circuit
01/05/2023
4dp test so 2 max power tests, 5 minute max aerobic power test and 20 minutes FTP test all in one session
Peak power: 978 watts
MAP: 363 watts
FTP: 275 watts
AT: 472 watts
Tough session, relative beat performance was MAP so looks like I need to work on longer aerobic work