Concept2 training tips
June 11, 2012 2:10 PM Subscribe
I have a Concept2, a ton of motivation, and some clear cut goals. But lots of questions as well...
posted by drpynchon to health & fitness (5 answers total) 3 users marked this as a favorite
So after years of living a more sedentary lifestyle, I've decided to erg my way into better shape. I've spent the last few weeks playing with my Concept2 (Model D, PM4 with HR monitor), just getting form down, a better feel for the damper, and working on a bit of an aerobic base again.
I have learned that I am out of shape by my standards. At this point, my resting heart rate is in the neighborhood of 80, my max rate is 202, and my 2k VO2max is estimated at around 38-40 mL/min/kg. I'm male, mid-30's, and currently about 22% body fat. Note that about a decade or so ago when I was into track, I was running 50 second 400's, and a 5:10 mile.
Here are my initial goals: I'd like to get my resting heart rate close to 60, and my VO2max up to near 50. I plan to mix some long slow aerobic work with heart rate monitoring, higher intensity interval training and some cross-training on top. I will likely drop the fat along the way, but that tends to be fairly natural result for me when I'm exercising regularly.
--Are these goals realistic in my 30's?
--What kind of time table would be reasonable for these goals, knowing that I'm willing to workout 30-60 minutes a day, 5-7 days per week?
--Short of just "experimenting" is there a more efficient and methodical way to optimize my damper setting and stroke frequency particularly for 2k?
--Is the notion of building an aerobic base out of favor these days with interval training being the craze? I'm used to transitioning from base training to interval training over a season, but with a relatively open time-table and a goal of general health, I'm not sure how to design my workout plan in terms of aerobic vs. threshold interval training.
--Any other C2 tips would be appreciated.
And yes, I'm lurking to C2 forums for input as well.