Suggestions from Terry O'Neill

m1311

As I mentioned elsewhere, I sent a note off to the "Expert advice" on Concept 2. I didn't really think I'd get an answer, but slightly less than 12 hours later, this very detailed note came into my mailbox. I had explained that I'm almost 54, have 60 bp resting right now, have been rowing 10-12K often lately, and that we're having time trials starting in February. What should I be doing?

While I'm smarting a little from the idea that I'm a "senior," it's interesting advice.

"When you are young you train to develop potential while as a senior
you are training to arrest the rate of decline as a result of the
ageing process.
Therefore there is a high risk that if you follow a standard programme
which works from non specific to specific training, you will not get
the best return on the time you spend training. Young people spend 4-5
months of the winter developing their aerobic system then build their
anaerobic system onto this during pre-season and season training. If
you assume that as a vet your are in good shape during the season
across the energy spectrum then it is a high risk policy to abandon
anaerobic training for 4-5 months while you focus on the aerobic
assuming you will get all the anaerobic performance back later in the
programme thus defying the laws of nature which state you will
deteriorate as the result of ageing. Further more as you get older so
the rate of decline increases.
But its not all bad news, because you can arrest the rate of decline
by following a composite programme all the way through the year.
This is what you have to do.
Look at the race as needing 4 separate energy systems, off the start
you need peak power.
Going into race pace you need anaerobic capacity.
Settled into race pace you need aerobic capacity.
And finally you need endurance.
peak power can be developed used bursts such as 10 on 10 off or
pyramids fro 10-30 strokes.
Anaerobic capacity is short intervals 45 seconds to 90 seconds duration.
Aerobic capacity use medium intervals 2-6 minutes.
Endurance based on 5K pieces.
Now from this you can still use the principle of working from non
specific to specific which simply means go from long to short.
You just rotate the session so if you do 4 sessions a week you do one
of each. If you do 6 sessions you do 3 complete composite session in a
fortnight.
In addition you need to work on flexibility and balance.
Tel"

skillingsrobertj

After I hit him with my cane I can appreciate his wisdom.

What I understood from his reply is the following;

1. At race start, I need peak power.
This can be developed / improved by including high intensity sprint intervals in my training (I would also add in some strength training to mix things up a bit).

2. To get to race pace, I need anaerobic capacity.
...include high intensity sprint intervals in training (those dreaded 500m Sprints, maybe?).

3. At race pace, I need aerobic capacity.
...include slightly longer sprints at a medium intensity in training (perhaps a 1000m Sprint at a moderate pace?).

4. For endurance.
...longer distance 5000m workouts at a low to moderate intensity.


Makes sense...I am curious what the veteran rowers think ?

DavidMW1

My understanding is as follows;

Following Terry's recommendations, we don't go for the longer aerobic rows as per the ~youngsters~ , but we keep the same mix as if we were going to do Summer regattas.
1. Peak power. This is like going off the start of a race, very high rating, very high intensity, lots of adrenaline, uses up aerobic capacity and puts you into anaerobic oxygen deficit. Best training, short burst intervals, anything from 10-30 strokes only, absolutely flat out. (Rate as high as possible, 36,38,40!) Equivalent rest between sets.
2.Anaerobic phase. Equivalent to to the first 250 of a race, not such a high rating, but still around the 30-34 mark, series of short intervals of from 45secs to 1.5 mins, in groups of anything from 5-10, with equivalent, or less rest period between, so that you are working in oxygen deficit.
3.Aerobic phase. Race pace, the highest pace you can comfortably maintain for 5-1500 metres, as intervals. Again with equivalent or less rest periods between. Possibly a rate of between 28-32.
4.Endurance. 20-25 minute pieces, rate 24-28, usually at about 75-80% of max capacity

Rates I've noted above are compatible with using an ergo, and are slightly lower than would be possible in a crew boat.

At least one of each per week, in rotation. I can understand the programme, and am quite familiar with it as a precursor to racing. Undoubtedly, speed will increase dramatically following this kind of routine.
What we should note, is that he's advising as if we were all going to compete as rowers in a boat, and that we're gearing up for that. Most on here are actually doing the ergo as a nice form of exercise to maintain fitness, and lose a bit of weight, in which case, the longer 30-60 minute rows are just as appropriate, and I would still include these as part of the Endurance training.
Now where did I leave my Zimmer.........

m1311

Thanks for laying out some ideas!

I just googled Terry O'Neill. He's a former Olympic rowing coach. I guess he probably really does know what he's talking about, both in rowing and in aging! He's certainly used to working with younger people.

skillingsrobertj

The more I research rowing, the more often Terry O'Neill's name comes up...he's had quite a career rowing and coaching. Amazing !