how fast can you row 2000 metres ?

[johnxjsc1985]

when I did a lot of Concept stuff the rule of thumb for the fan was about 4.If you are a big strong lad you can do higher but 4 allowed you to keep up good SPM.I notice figures of 8 and above mentioned on here.

[dtmpower]

johnxjsc1985 said:

when I did a lot of Concept stuff the rule of thumb for the fan was about 4.If you are a big strong lad you can do higher but 4 allowed you to keep up good SPM.I notice figures of 8 and above mentioned on here.

Yeah 4 for Olympic water training. 8-10 for Powerfully built director PH types.

[dtmpower]

johnxjsc1985 said:

when I did a lot of Concept stuff the rule of thumb for the fan was about 4.If you are a big strong lad you can do higher but 4 allowed you to keep up good SPM.I notice figures of 8 and above mentioned on here.

Yeah 4 for Olympic water training. 8-10 for Powerfully built director PH types.

[clonmult]

dtmpower said:

johnxjsc1985 said:

when I did a lot of Concept stuff the rule of thumb for the fan was about 4.If you are a big strong lad you can do higher but 4 allowed you to keep up good SPM.I notice figures of 8 and above mentioned on here.

Yeah 4 for Olympic water training. 8-10 for Powerfully built director PH types.

I seem to recall seeing somewhere that the UK team were using a DF of 138 - which isn't likely to be 4 on any normal Concept 2. But there seems to be different claims all over the place; lower drag factors seem to be the norm.

Only a brief session tonight - only did the erg as a warm up/cool down. Warm up was a gentle 1k, then a 500m r20 (pb for r20 - 1m42), then deadlifts ...

Haven't done any deadlifts in years. The training on the erg must be working, I hit a relatively easy 125kg

[clonmult]

Out and about on the bike this morning, ended up at the gym ...

Tried the 100m again. 16.3 secs.

[clonmult]

Hmmmm. A rather tasty 10k row at lunch. 29spm, 39m32.9. Prior pb was 39m48, after which I felt like death.

Todays attempt was 16 seconds faster, I just sorta bounced off the erg feeling fresh as anything. But then only averaged 149bpm ..... fitness seems to be coming along nicely these days!

[dtmpower]

clonmult said:

Hmmmm. A rather tasty 10k row at lunch. 29spm, 39m32.9. Prior pb was 39m48, after which I felt like death.

Todays attempt was 16 seconds faster, I just sorta bounced off the erg feeling fresh as anything. But then only averaged 149bpm ..... fitness seems to be coming along nicely these days!

[SpydieNut]

dtmpower said:

clonmult said:

Hmmmm. A rather tasty 10k row at lunch. 29spm, 39m32.9. Prior pb was 39m48, after which I felt like death.

Todays attempt was 16 seconds faster, I just sorta bounced off the erg feeling fresh as anything. But then only averaged 149bpm ..... fitness seems to be coming along nicely these days!

seconded - nicely done!

[clonmult]

SpydieNut said:

dtmpower said:

clonmult said:

Hmmmm. A rather tasty 10k row at lunch. 29spm, 39m32.9. Prior pb was 39m48, after which I felt like death.

Todays attempt was 16 seconds faster, I just sorta bounced off the erg feeling fresh as anything. But then only averaged 149bpm ..... fitness seems to be coming along nicely these days!

seconded - nicely done!

Ta

Tried a little 30 minute session last night as well; slightly slower - 1m59.2 pace, and heart rate was a little higher. But it was another PB. Caveat there is that I've never really pushed myself at anything over 2k - never had the confidence.

But something in my tiny little mind has clicked since I put in the 7:01 2k, its given me renewed belief in how hard I can push myself.

[dtmpower]

clonmult said:

But something in my tiny little mind has clicked since I put in the 7:01 2k, its given me renewed belief in how hard I can push myself.

before passing out or puking ?

[clonmult]

dtmpower said:

clonmult said:

But something in my tiny little mind has clicked since I put in the 7:01 2k, its given me renewed belief in how hard I can push myself.

before passing out or puking ?

I wasn't even close to either while doing the 7:01. Yesterdays 10k PB felt controlled. The evening 30 minute was harder, but still relatively easy.

Lunchtime today did a PB on the hour (15068m) and only averaged 149bpm.

Or maybe I've just improved the lactate (or whatever it is) threshold with some of the recent training.

When it comes to competition next year - thats when I'll be working hard enough to hurl.

[SpydieNut]

well - just a quick update and thanks - this is a very informative thread.

i read from the beginning (not all of it ) and understand about the settings now. it wasn't about bravado etc that i chose level 8. 10 seemed too hard and 8 seemed OK - it allowed me to get a good pull and a comfortable rhythm going. i didn't realise then that the lower settings were not only easier to pull, but slowed down quicker, so it's just a different kind of working hard, as you have to ^ your SPM to get the same average speed.

i'm 5'11" and weigh 85kg. i'm fairly fit - from running and swimming, but just feel comfortable with a stroke rate of about 25-26 SPM.

i did my 5k again and kept a steady pace of 1min 50 the whole time. improved my time by 0.8secs overall (;) ),but what i found interesting was that last time i put a harder 800m or so in up to the 2k mark and then again for the last 500-600m, yet this time, with the constant steady pace, i felt more tired at the end - that may just have been on the day though.

i may try setting it 1 or 2 lower, just to see how that goes - especially when i try a 2k session and also for anything longer than 5k.

thanks to this thread i've also joined the Concept2 online register .

[clonmult]

SpydieNut said:

well - just a quick update and thanks - this is a very informative thread.

i read from the beginning (not all of it ) and understand about the settings now. it wasn't about bravado etc that i chose level 8. 10 seemed too hard and 8 seemed OK - it allowed me to get a good pull and a comfortable rhythm going. i didn't realise then that the lower settings were not only easier to pull, but slowed down quicker, so it's just a different kind of working hard, as you have to ^ your SPM to get the same average speed.

i'm 5'11" and weigh 85kg. i'm fairly fit - from running and swimming, but just feel comfortable with a stroke rate of about 25-26 SPM.

i did my 5k again and kept a steady pace of 1min 50 the whole time. improved my time by 0.8secs overall (;) ),but what i found interesting was that last time i put a harder 800m or so in up to the 2k mark and then again for the last 500-600m, yet this time, with the constant steady pace, i felt more tired at the end - that may just have been on the day though.

i may try setting it 1 or 2 lower, just to see how that goes - especially when i try a 2k session and also for anything longer than 5k.

thanks to this thread i've also joined the Concept2 online register .

Forget about the absolute damper setting - that doesn't matter - and it varies from erg to erg. A damper setting of 10 at our local gym results in a drag factor between 110 and 200 - it is the drag factor that is important.

On the main menu, its the last option and then select "Diplay drag factor". Row a few strokes and see what value it returns.

Keeping 1m50 for 5, surely you must be able to get well under 7 minutes for the 2k? Go for it!

Got some plans on the erg for the next month. November is purely distance work, planning on doing the half marathon at 2 minute pace (about 1h24), and finally doing a full marathon with a mate at the works gym. We'll both finish work at about 4:30pm, waddle on downstairs ... reckon that sub 3 hours should be totally possible

[SpydieNut]

cheers - i forgot to mention that. i checked and the DF on setting 8 was 171 approx (varied 170-172).

will give the 2k a bash on the weekend

and respect for your 1/2M and full marathon plans - good luck. i have a lot of training to do before i can consider that

[beckerman]

'afternoon all,

I've been reading this thread with interest having finally managed to put some proper time in on the C2 over the last couple of months. I'm way off 7min/2k pace, closer to 8min at the moment, but seem to be improving slowly. Just now I'm keeping things simple with 30min a day during the week and a 10k each weekend to focus on losing the flab but feel like I should start mixing it up a little and doing some more intensive stuff.... to my shame I have never even remotely felt like throwing up after a session. I'm managing ~7200m+ for 30min now without too much of a problem at approx. 21spm so I presume to get the 2k time down, should I just be trying to get my stroke rate up whilst maintaining form?

Also, given the number of people on here who seem to erg, is anyone interested in putting together a Pistonheads virtual club affiliation group on the concept2 online logbook thingy?

/B.

[clonmult]

SpydieNut said:

cheers - i forgot to mention that. i checked and the DF on setting 8 was 171 approx (varied 170-172).

will give the 2k a bash on the weekend

and respect for your 1/2M and full marathon plans - good luck. i have a lot of training to do before i can consider that

That is a pretty high DF - I only go up that high for tabata or 100m attempts.

Think I've done 4 half marathons. Normally a little dull, but at that point I was typically at 1h30, and doing the same pace on the hour and half marathon. Now that I can do an hour at 2 minute pace at a relatively sedate heart rate, the half marathon is almost looking easy. Almost ...

The marathon is a huge challenge, but my colleague is a brilliant motivator (he shouted me onto the 7:01 2k) and it should be a fun evening. Which will end at the local KFC (quality protein, eh?).

[Davey S2]

beckerman said:

'afternoon all,

Just now I'm keeping things simple with 30min a day during the week and a 10k each weekend to focus on losing the flab but feel like I should start mixing it up a little and doing some more intensive stuff.... to my shame I have never even remotely felt like throwing up after a session. /B.

I mix my workouts up quite bit. You can alter the intensity a lot during longer rows. If I do a 30 min row I do a 5-10 min warm up getting up to 28spm then do 1 min at 33-35spm then 1 min back to 28spm and repeat for the remainder of the session.

There are also good pre programmed workouts to try.

[beckerman]

Davey S2 said:

I mix my workouts up quite bit. You can alter the intensity a lot during longer rows. If I do a 30 min row I do a 5-10 min warm up getting up to 28spm then do 1 min at 33-35spm then 1 min back to 28spm and repeat for the remainder of the session.

There are also good pre programmed workouts to try.

33-35spm???!!!!

TBH over 30min I tend to try to do 6x 2min rest @ 2:06 pace / 3min at 1:50 -1:55 pace. For 1:50 pace I'm probably doing 26-27 spm. 35 seems to be seriously high rate!

I'll have a look at the pre-programmed workouts and try one of those tomorrow

[clonmult]

Davey S2 said:

beckerman said:

'afternoon all,

Just now I'm keeping things simple with 30min a day during the week and a 10k each weekend to focus on losing the flab but feel like I should start mixing it up a little and doing some more intensive stuff.... to my shame I have never even remotely felt like throwing up after a session. /B.

I mix my workouts up quite bit. You can alter the intensity a lot during longer rows. If I do a 30 min row I do a 5-10 min warm up getting up to 28spm then do 1 min at 33-35spm then 1 min back to 28spm and repeat for the remainder of the session.

There are also good pre programmed workouts to try.

It can be quite enjoyable doing any given distance as intervals - minute intense, then slow, etc. etc.

More formal intervals - 10x1minute, 1 minute rest between. 8x45, 45s rest.

A few weeks back I did a mildly entertaining session :
13 minutes at 140bpm.
6 x 100m
13 minutes at 140bpm
6 x 100m
13 minutes at 140bpm
1 minute rest between each. Took ages to program it into the PM3.

I've been following the concept 2 interactive plan - dial in your current hr/2k time, say how many weeks and sessions per week you want and try to follow that. It comes up with some cracking sessions and gently increases the intensity over the period you've defined.

[beckerman]

clonmult said:

It can be quite enjoyable doing any given distance as intervals - minute intense, then slow, etc. etc.

More formal intervals - 10x1minute, 1 minute rest between. 8x45, 45s rest.

A few weeks back I did a mildly entertaining session :
13 minutes at 140bpm.
6 x 100m
13 minutes at 140bpm
6 x 100m
13 minutes at 140bpm
1 minute rest between each. Took ages to program it into the PM3.

I've been following the concept 2 interactive plan - dial in your current hr/2k time, say how many weeks and sessions per week you want and try to follow that. It comes up with some cracking sessions and gently increases the intensity over the period you've defined.

So I'm going to need to invest in a heart rate monitor then.....

Any recommendations? I have a PM3 but always use ErgData on the iPhone so presume I can connect directly to that using BlueTooth. The Interactive plan sounds like a good idea. I've heard mention of that before but it had slipped my mind.