how fast can you row 2000 metres ?
Discussion
MacGee said:
First 3 strokes must be aggressive..very short first, longer 2nd etc. don't move your bum on slide to much. mostly arms. the skier seem to need full body weight pulling down on first few.
115000 done so far by the way.
I'm still doing something way too much like a normal stroke .... hey ho, in time.115000 done so far by the way.
My other half has had her ski erg delivered today. Tonight is assembly time!
129k this month on the erg, I've been taking it easy
Fezzaman said:
Week 3 done. 33192m this week taking me to 85810 to date.
Any of you guys training with a heart rate monitor? Reckon it's worth it? I want to mix in a couple of weights sessions which means I may back off on pace on ergs to allow for recovery. Having said that this week I may be forced to take it light in mileage as I'm away from the erg. On the plus side got over 2k in the bank of the monthly target a week early... Let's hope illness and injury don't rear their head any time soon!
I like training with a heart rate monitor, for me it was worth it - for you, who knows? I used to do a lot of target HR based training, but of late I'm more focused on pace based training and seeing how the effort (as indicated by HR) matches against my perceived effort. Its part of a plan to get the body working at higher intensity.Any of you guys training with a heart rate monitor? Reckon it's worth it? I want to mix in a couple of weights sessions which means I may back off on pace on ergs to allow for recovery. Having said that this week I may be forced to take it light in mileage as I'm away from the erg. On the plus side got over 2k in the bank of the monthly target a week early... Let's hope illness and injury don't rear their head any time soon!
The other half had her ski erg delivered yesterday. She almost had it built by the time I got there. My first "ski" was a minute, 290m, 1:43.4, then a couple of 100s, both 18.1 (1:30.5). Not a bad start, but that ski erg is a completely different challenge. Utterly awesome device.
1MC
2x10k & Half Marathon this week with a new 10k PB time of 42' 33.9" on second 10k.
Went a bit 'fly & die' at the beginning as I was targeting a pace that was probably a bit too much but still very pleased.
Only 2nd HM I've done & I knocked about 1 minute off the previous time. The HM is hard work on your glutes though....
143503 metres total
I have used a HRM before mainly for mountain biking & it was very useful to see when to back off.
I once saw 218 bpm going up a b
h of a hill in Cornwall off road on gravel without reducing my tyre pressures resulting in wheelspin with every rotation.
I got off & walked the rest of the way up...
On the erg I figure if my breathing is at a certain rate I get a very good idea what my bpm is & can adjust from there.
4 days rest now...
2x10k & Half Marathon this week with a new 10k PB time of 42' 33.9" on second 10k.
Went a bit 'fly & die' at the beginning as I was targeting a pace that was probably a bit too much but still very pleased.
Only 2nd HM I've done & I knocked about 1 minute off the previous time. The HM is hard work on your glutes though....
143503 metres total
I have used a HRM before mainly for mountain biking & it was very useful to see when to back off.
I once saw 218 bpm going up a b
h of a hill in Cornwall off road on gravel without reducing my tyre pressures resulting in wheelspin with every rotation.I got off & walked the rest of the way up...
On the erg I figure if my breathing is at a certain rate I get a very good idea what my bpm is & can adjust from there.
4 days rest now...
Edited by dirty doug on Wednesday 27th January 15:33
Rich1973 said:
35700 metres this week to take my total to 101700 so far.
I am targetting 100k a month so just sneaked in with that one!
Pushing my distance further and managed an hours rowing tonight (with breaks) and a distance of 13172 metres.
Stamina and technique getting better slowly.
We told you it would get better! I am targetting 100k a month so just sneaked in with that one!
Pushing my distance further and managed an hours rowing tonight (with breaks) and a distance of 13172 metres.
Stamina and technique getting better slowly.
over 13k in an hour is a decent rate that you can be pleased with. Nice week total as well. I think it's good to get slightly ahead of your target distance - you never know when injury or illness will hit.
I'm going to have a go at the million metres, although I'm way behind schedule having only started last Friday! So I've done 3 sessions for 22,349m (10k today, 30mins Tuesday and 20mins last Friday) so I need to crack on. Considering picking up a 2nd hand C2 in the next few months which means I'll be able to get in extra sessions as realistically I'm only going to manage 3 trips to the gym a week. Apart from anything else it will keep me focussed on training and I know the longer steady rows are really beneficial. Just need to condition my backside for a few 60min efforts....
Had to have a whinge at the gym today, their rowers are so full of dust that the drag factor was 96 on level 5!!
Had to have a whinge at the gym today, their rowers are so full of dust that the drag factor was 96 on level 5!!
clonmult said:
2k time trial on monday, on a brand new model D in the newly refurbished office gym!
What's your target?I really can't face doing a 2k at the moment, they are just so painful and I know I'm not as fit as I've been in the past so I'll only be disappointed with the result!
addey said:
clonmult said:
2k time trial on monday, on a brand new model D in the newly refurbished office gym!
What's your target?I really can't face doing a 2k at the moment, they are just so painful and I know I'm not as fit as I've been in the past so I'll only be disappointed with the result!
My PB is 6:57.9, but that was set at the end of 2014. I've recently set PBs on the 100m, 500m, 5k, 6k, minute .... so I'm in the best shape of recent years. So am hoping for sub 7, but will be happy with anything sub 7:10.
I started rowing after summer last year and, based upon the fact that I started doing "half an hour's rowing" settled on 7k as my benchmark distance. I did my PB of 28' 35" in the autumn. However, I had to stop for hernia surgery before Christmas and am shocked how much stamina I lost between then and two weeks ago when I started again.
I rowed twice last week, doing 7k in 29' 45" on Monday and 29' 55" on Friday. On Friday I thought I was going to vom.
I am over 50 now and wonder whether I should get a medical check-up before pushing myself too hard. I only started rowing to help out a chap whose rowing partner died of a heart attack at our gym... whilst rowing.
Interesting feedback on HRMs... What kind of HR% are you guys training at? Proper UT2 or just balls out within rate cap? I'll probably pick one up as it seems to be something I should have done many years ago as I suspect I do everything at threshold so while I can take my pain, I've probably done sod all in terms of base fitness.
Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
Fezzaman said:
Interesting feedback on HRMs... What kind of HR% are you guys training at? Proper UT2 or just balls out within rate cap? I'll probably pick one up as it seems to be something I should have done many years ago as I suspect I do everything at threshold so while I can take my pain, I've probably done sod all in terms of base fitness.
Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
Newbie question - what is the point of a rate cap?Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
13m said:
Fezzaman said:
Interesting feedback on HRMs... What kind of HR% are you guys training at? Proper UT2 or just balls out within rate cap? I'll probably pick one up as it seems to be something I should have done many years ago as I suspect I do everything at threshold so while I can take my pain, I've probably done sod all in terms of base fitness.
Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
Newbie question - what is the point of a rate cap?Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
Target HR training can be quite good - I used to do it almost religiously. These days I'm more on target pace and keeping an eye on the HR.
Office has had the gym reopen today after a refurb. Brand new ergs. First session ended in a 100m trial, lousy start (1:50 first stroke, 1:33 second), but made up for it after that - low pull was a fairly reliable 1:16, eased up at the end and finished in a pb of 15.8 (1:19 average).
Doing a 2k trial at lunch, it'll be interesting to see how that pans out.
addey said:
What's your target?
I really can't face doing a 2k at the moment, they are just so painful and I know I'm not as fit as I've been in the past so I'll only be disappointed with the result!
Final time was 7:12.2; heart rate went up through the roof, several HD moments, last 500m was all above my supposed max HR (174+). HR on the splits was 162, 171, 174, 178 - can tell I haven't done a 2k or any real conditioning work in ruddy ages. Can safely say that I have never worked so darned hard on a session.I really can't face doing a 2k at the moment, they are just so painful and I know I'm not as fit as I've been in the past so I'll only be disappointed with the result!
10k trial on wednesday.
Fezzaman said:
Interesting feedback on HRMs... What kind of HR% are you guys training at? Proper UT2 or just balls out within rate cap? I'll probably pick one up as it seems to be something I should have done many years ago as I suspect I do everything at threshold so while I can take my pain, I've probably done sod all in terms of base fitness.
Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
I put on my HRM for the first time on the ergo today. I've used HR training a lot in past both running and cycling and always found it useful, particularly for lower intensity work where it is easy to go too hard. So I did 10k, target pace was 2:00 /500m splits at 20 strokes per minute (which I was bang-on). I probably do the bulk of my rowing (not that its a lot!) at this pace and rate so I kind of consider it to be a steady state workout. Turns out I'm working harder than I though!! Average HR today was 158bpm (vs max of 182 or something) started out in the 140's and it gradually crept up through the 150's 160's. My perception was that I was working in the 140's when doing this kind of intensity. So I clearly need to back off the pace for my steady state rows and keep it in the 140's so I'll be trying that on my long row on Friday. Need to read up on my zones again but training in the 150's and 160's is a bit "no mans land" for me so will be interesting to see what my HR does in future sessions when I do intervals etc.Week 4 24k didn't have time for usual sessions this week. Total 109810m. A whole month done!
addey said:
I put on my HRM for the first time on the ergo today. I've used HR training a lot in past both running and cycling and always found it useful, particularly for lower intensity work where it is easy to go too hard. So I did 10k, target pace was 2:00 /500m splits at 20 strokes per minute (which I was bang-on). I probably do the bulk of my rowing (not that its a lot!) at this pace and rate so I kind of consider it to be a steady state workout. Turns out I'm working harder than I though!! Average HR today was 158bpm (vs max of 182 or something) started out in the 140's and it gradually crept up through the 150's 160's. My perception was that I was working in the 140's when doing this kind of intensity. So I clearly need to back off the pace for my steady state rows and keep it in the 140's so I'll be trying that on my long row on Friday. Need to read up on my zones again but training in the 150's and 160's is a bit "no mans land" for me so will be interesting to see what my HR does in future sessions when I do intervals etc.
What do you hope to achieve by keeping it in the 140s? Serious question.13m said:
What do you hope to achieve by keeping it in the 140s? Serious question.
http://www.pponline.co.uk/encyc/rowing-training-how-to-maximise-your-2000m-rowing-performance-35856 might help explain. I can't comment on how effective HR training is as like I've said I've never done it before. Picked up a bluetooth HRM though, turns out I'm smashing my (40-60") ergs at high 170s average even with stroke rate cap. When I tried rowing at a lower HR it felt like I may as well walk, I don't understand why/when I'd row at such a light pace even on water unless it was a light technical session - hell it feels like I could do a full marathon at that HR!13m said:
addey said:
I put on my HRM for the first time on the ergo today. I've used HR training a lot in past both running and cycling and always found it useful, particularly for lower intensity work where it is easy to go too hard. So I did 10k, target pace was 2:00 /500m splits at 20 strokes per minute (which I was bang-on). I probably do the bulk of my rowing (not that its a lot!) at this pace and rate so I kind of consider it to be a steady state workout. Turns out I'm working harder than I though!! Average HR today was 158bpm (vs max of 182 or something) started out in the 140's and it gradually crept up through the 150's 160's. My perception was that I was working in the 140's when doing this kind of intensity. So I clearly need to back off the pace for my steady state rows and keep it in the 140's so I'll be trying that on my long row on Friday. Need to read up on my zones again but training in the 150's and 160's is a bit "no mans land" for me so will be interesting to see what my HR does in future sessions when I do intervals etc.
What do you hope to achieve by keeping it in the 140s? Serious question.It was just over a year back when I finally went sub 7 - the week before that I did a 5 half marathons, all steady state aside from the last 1km. I keep a track of the HR and various details on the logbook, great way of recording things.
First - 1:29:06, HR avg 143 (pb)
Second - 1:28:53, HR avg 142 (pb)
Third - 1:29:56, HR avg 130
Fourth - 1:28:09, HR avg 138 (pb)
Fifth - 1:29:18, HR avg 130
Over the 5 days I was getting faster and fitter, it gave me massive confidence for the 2k. Although what has worked for me may not work for all.
clonmult said:
13m said:
addey said:
I put on my HRM for the first time on the ergo today. I've used HR training a lot in past both running and cycling and always found it useful, particularly for lower intensity work where it is easy to go too hard. So I did 10k, target pace was 2:00 /500m splits at 20 strokes per minute (which I was bang-on). I probably do the bulk of my rowing (not that its a lot!) at this pace and rate so I kind of consider it to be a steady state workout. Turns out I'm working harder than I though!! Average HR today was 158bpm (vs max of 182 or something) started out in the 140's and it gradually crept up through the 150's 160's. My perception was that I was working in the 140's when doing this kind of intensity. So I clearly need to back off the pace for my steady state rows and keep it in the 140's so I'll be trying that on my long row on Friday. Need to read up on my zones again but training in the 150's and 160's is a bit "no mans land" for me so will be interesting to see what my HR does in future sessions when I do intervals etc.
What do you hope to achieve by keeping it in the 140s? Serious question.It was just over a year back when I finally went sub 7 - the week before that I did a 5 half marathons, all steady state aside from the last 1km. I keep a track of the HR and various details on the logbook, great way of recording things.
First - 1:29:06, HR avg 143 (pb)
Second - 1:28:53, HR avg 142 (pb)
Third - 1:29:56, HR avg 130
Fourth - 1:28:09, HR avg 138 (pb)
Fifth - 1:29:18, HR avg 130
Over the 5 days I was getting faster and fitter, it gave me massive confidence for the 2k. Although what has worked for me may not work for all.
I as because I am a complete newbie to rowing, having gone from just flapping about for half an hour on the gym erg to being keen to do it properly. Any tips regarding where to start would be appreciated.
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