how fast can you row 2000 metres ?
Discussion
If you are training for any kind of endurance sport (running, cycling, rowing, swimming etc.) you need a good base of fitness and a structured training plan to follow. Lower intensity training has several benefits and you'll probably find that most athletes spend large chunks of their training time (anything up to 80%) at an intensity less than 80% of their max HR. Obviously the rest of the time they are working very hard, which is where the main benefits come from, but you can't work at high intensity all the time. So doing the low intensity stuff builds the fitness base (physiological adaptations and increased efficiency) whilst also preventing overtraining and reducing injury risk. So for example, I got more in to my running last year and I was doing 1-2 long runs @145bpm, then 1 tempo session @165bpm and 1 interval session >170 for work periods. If you try to train at tempo intensity and above all the time you might reach a quick peak of fitness but you also have a much higher risk of overtraining and injury.
Be interested to hear the approx. structure of clonmult's new training plan??
Be interested to hear the approx. structure of clonmult's new training plan??
13m said:
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.
Main thing if you're just starting is to focus on technique - look up videos for rowing technique on youtube (ignore anything that sounds like it comes from Crossfit - crossfit in general doesn't teach very good rowing).
clonmult said:
Fitness - look at the heart rate drop against pace on those half marathons. This is not specific to rowing, it is general cardio vascular fitness. But in my case, my average heart rate on sessions dropped, despite going faster - major improvement in fitness.
Main thing if you're just starting is to focus on technique - look up videos for rowing technique on youtube (ignore anything that sounds like it comes from Crossfit - crossfit in general doesn't teach very good rowing).
Thanks.Main thing if you're just starting is to focus on technique - look up videos for rowing technique on youtube (ignore anything that sounds like it comes from Crossfit - crossfit in general doesn't teach very good rowing).
I might also contact my local club.
best youtube video is this one. https://www.youtube.com/watch?v=eqVmMd7FdAA
My skierg totals so far ar 155k.
My skierg totals so far ar 155k.
1MC
Steady week this week - 2 x 10k & a 1 hour row of 13,810m
Total now 177,313
Steadily grinding away the metres.
I will echo the above posts about fitness levels with the longer steady rows.
I'm doing 10k now with no grief at all at rough average 2.08/500.
Beginning of last month it would have been 2.15/500 & it would have been a struggle in the last quarter.
May well try a 2k soon just to see if I can improve my PB.
I think we all need to give a little golfers clap to Clon though for his previous achievement of doing 5 half marathons in a week - a mighty challenge indeed on the cheeks...
Steady week this week - 2 x 10k & a 1 hour row of 13,810m
Total now 177,313
Steadily grinding away the metres.
I will echo the above posts about fitness levels with the longer steady rows.
I'm doing 10k now with no grief at all at rough average 2.08/500.
Beginning of last month it would have been 2.15/500 & it would have been a struggle in the last quarter.
May well try a 2k soon just to see if I can improve my PB.
I think we all need to give a little golfers clap to Clon though for his previous achievement of doing 5 half marathons in a week - a mighty challenge indeed on the cheeks...
Edited by dirty doug on Friday 5th February 08:16
dirty doug said:
1MC
Steady week this week - 2 x 10k & a 1 hour row of 13,810m
Total now 177,313
Steadily grinding away the metres.
I will echo the above posts about fitness levels with the longer steady rows.
I'm doing 10k now with no grief at all at rough average 2.08/500.
Beginning of last month it would have been 2.15/500 & it would have been a struggle in the last quarter.
May well try a 2k soon just to see if I can improve my PB.
I think we all need to give a little golfers clap to Clon though for his previous achievement of doing 5 half marathons in a week - a mighty challenge indeed on the cheeks...
Those 5 half marathons in a week was nothing compared to a mate - it was part of the "Crazy bear" challenge, on the month up to christmas - the equivalent of 2 half marathons every 3 days (can't remember the specifics). Suggested one of my mates give it a try .... he did a 100k, occasionally did 2 marathons in a day. Rarely that fast.Steady week this week - 2 x 10k & a 1 hour row of 13,810m
Total now 177,313
Steadily grinding away the metres.
I will echo the above posts about fitness levels with the longer steady rows.
I'm doing 10k now with no grief at all at rough average 2.08/500.
Beginning of last month it would have been 2.15/500 & it would have been a struggle in the last quarter.
May well try a 2k soon just to see if I can improve my PB.
I think we all need to give a little golfers clap to Clon though for his previous achievement of doing 5 half marathons in a week - a mighty challenge indeed on the cheeks...
Edited by dirty doug on Friday 5th February 08:16
Catch was that got him dragged into doing the Talisker Atlantic challenge - he's currently about 900nm away from Antigua. Part of the fundraising drive involved me sitting along side Andy in our town center rowing for charity - didn't make 100k, but got to 66k with chronic heel blisters.
One thing though - after a while your posterior gets used to it.
Will be giving the 2k another go tomorrow, a little miffed with the 7:12, especially after having done a 10k that was .7 sec short of being a PB on wednesday.
dirty doug said:
May well try a 2k soon just to see if I can improve my PB.
what is your PB?I'm having to learn about pacing all over again with the 2k. genuinely thought my fitness levels could cope with a flat 1:45, but HR was, er, insane.
Not as insane as on the 10k - the last 25 minutes were at 160+bpm, with the last 10 at 170+. I have never worked so darned hard.
clonmult said:
dirty doug said:
May well try a 2k soon just to see if I can improve my PB.
what is your PB?I'm having to learn about pacing all over again with the 2k. genuinely thought my fitness levels could cope with a flat 1:45, but HR was, er, insane.
Not as insane as on the 10k - the last 25 minutes were at 160+bpm, with the last 10 at 170+. I have never worked so darned hard.
I've never really tried that hard at 2k to be honest as at 5'7" I'm not in the target height zone to be hammering in a 'good' time.
The distances of 5k & 10k are more my thing as I can grind those out at a steady pace fine.
However I will try 2k next week to confirm any fitness improvements.
Not looking forward to it now though as I sit in my air conditioned studio.....
Weekly update - week 5 done, did a couple of 12ks and a 3x6k so a 42k week, much easier to do when you're not erging at threshold... takes me to just shy of 152k. I feel illness coming though, so won't be getting ahead of myself!
Clon - realistically how long/given weekly mileage would it take to drop 15 seconds off a UT2 split assuming you've only just got back into training? I've got no idea what I'm capable of for 2k (haven't done one for probably 11 years now?) but I never broke 7 minutes (admittedly I was about 60kg of nothing at the time) and would love to give it a go now that I'm (a bit!) bulkier - (I promise you it's all muscle
)
Finally - good stuff everyone, not going to lie, I thought I'd have sacked off this challenge long ago as I utterly detest the erg. It's a shame that the originator of the challenge has been noticeable by a lack of his presence since the turn of the year!
Clon - realistically how long/given weekly mileage would it take to drop 15 seconds off a UT2 split assuming you've only just got back into training? I've got no idea what I'm capable of for 2k (haven't done one for probably 11 years now?) but I never broke 7 minutes (admittedly I was about 60kg of nothing at the time) and would love to give it a go now that I'm (a bit!) bulkier - (I promise you it's all muscle
)Finally - good stuff everyone, not going to lie, I thought I'd have sacked off this challenge long ago as I utterly detest the erg. It's a shame that the originator of the challenge has been noticeable by a lack of his presence since the turn of the year!
Fezzaman said:
Finally - good stuff everyone, not going to lie, I thought I'd have sacked off this challenge long ago as I utterly detest the erg. It's a shame that the originator of the challenge has been noticeable by a lack of his presence since the turn of the year!
I won't lie - but this year didn't start out as I imagined it. However I did do about 2 hours on the turbo trainer yesterday. So I feel back in the rhythm of exercising.
Do I have time to catch up and get going on the rowing, 5 weeks already lost
dirty doug said:
clonmult said:
dirty doug said:
May well try a 2k soon just to see if I can improve my PB.
what is your PB?I'm having to learn about pacing all over again with the 2k. genuinely thought my fitness levels could cope with a flat 1:45, but HR was, er, insane.
Not as insane as on the 10k - the last 25 minutes were at 160+bpm, with the last 10 at 170+. I have never worked so darned hard.
I've never really tried that hard at 2k to be honest as at 5'7" I'm not in the target height zone to be hammering in a 'good' time.
The distances of 5k & 10k are more my thing as I can grind those out at a steady pace fine.
However I will try 2k next week to confirm any fitness improvements.
Not looking forward to it now though as I sit in my air conditioned studio.....
And both he and another bloke I know are going to be in the world championships in a few weeks - Ross Love is 6'+, Sam is (as said) a tad shorter. Both are 5:59 on current pacing. Wish I could be there in Boston to see them race side by side (HWT 30-39).
Fezzaman said:
Weekly update - week 5 done, did a couple of 12ks and a 3x6k so a 42k week, much easier to do when you're not erging at threshold... takes me to just shy of 152k. I feel illness coming though, so won't be getting ahead of myself!
Clon - realistically how long/given weekly mileage would it take to drop 15 seconds off a UT2 split assuming you've only just got back into training? I've got no idea what I'm capable of for 2k (haven't done one for probably 11 years now?) but I never broke 7 minutes (admittedly I was about 60kg of nothing at the time) and would love to give it a go now that I'm (a bit!) bulkier - (I promise you it's all muscle)
Finally - good stuff everyone, not going to lie, I thought I'd have sacked off this challenge long ago as I utterly detest the erg. It's a shame that the originator of the challenge has been noticeable by a lack of his presence since the turn of the year!
Genuinely don't know - and I can't imagine there's any real guidance that can be given other than it depends on just how much time and effort you put in.Clon - realistically how long/given weekly mileage would it take to drop 15 seconds off a UT2 split assuming you've only just got back into training? I've got no idea what I'm capable of for 2k (haven't done one for probably 11 years now?) but I never broke 7 minutes (admittedly I was about 60kg of nothing at the time) and would love to give it a go now that I'm (a bit!) bulkier - (I promise you it's all muscle
)Finally - good stuff everyone, not going to lie, I thought I'd have sacked off this challenge long ago as I utterly detest the erg. It's a shame that the originator of the challenge has been noticeable by a lack of his presence since the turn of the year!
I'm ignoring the body analyser scales, no way am I as fat as they say I am. They don't know the difference between fat and muscle .....
Greetings!
Saw the thread and thought I'd say hi.
Completed the Million Meter Challenge about 5 years ago but haven't been on an erg for about 3 years.
Too many business lunches etc have taken their toll so I started back on the erg this year - saw the thread and thought what the hell, I'll have a stab at the Challenge again.
Only started last week so I will be counting from 1 Feb.
I can only row in the mornings so current schedule is 7km at sub 2.10; followed by 10 x 200m at sub 1.55; followed by 10 x 100m at sub 1.45.
Thats a good 10km which is a good workout but doesn't have me vomiting and still able to complete a day's work. I'm prob 10kgs heavier since my last Challenge so will be increasing the pace as my fitness improves (and the weight hopefully comes off).
I travel a lot so don't always have access to an erg and will aim for 5 rows a week but my target is to have this completed realistically before my 40th birthday on 15 June - would be a nice present to myself.
So, 74,000 in the bag since 1 Feb.
Look forward to updating on progress and reading everyone's updates.
Saw the thread and thought I'd say hi.
Completed the Million Meter Challenge about 5 years ago but haven't been on an erg for about 3 years.
Too many business lunches etc have taken their toll so I started back on the erg this year - saw the thread and thought what the hell, I'll have a stab at the Challenge again.
Only started last week so I will be counting from 1 Feb.
I can only row in the mornings so current schedule is 7km at sub 2.10; followed by 10 x 200m at sub 1.55; followed by 10 x 100m at sub 1.45.
Thats a good 10km which is a good workout but doesn't have me vomiting and still able to complete a day's work. I'm prob 10kgs heavier since my last Challenge so will be increasing the pace as my fitness improves (and the weight hopefully comes off).
I travel a lot so don't always have access to an erg and will aim for 5 rows a week but my target is to have this completed realistically before my 40th birthday on 15 June - would be a nice present to myself.
So, 74,000 in the bag since 1 Feb.
Look forward to updating on progress and reading everyone's updates.
MacGee said:
195k for me this year. Big probs with sweat dripping into eyes and flooding my specs. Need them to watch monitor for pace. What can I do without looking a prat?
Prescription swimming goggles. (you can get some pretty decent/comfy ones that don't look like you got lost on the way to the pool - I used to use the same for squash before I got contact lenses)Otherwise stock plucking your eyebrows so much....!
MacGee said:
195k for me this year. Big probs with sweat dripping into eyes and flooding my specs. Need them to watch monitor for pace. What can I do without looking a prat?
I had that on some intervals last night (4x2.5k, 4 minutes rest - had to get up on the last interval for paper towels so that I could see). I use reading glasses and the monitor gets fuzzy at the catch .... Worse problems to have. I did have a suggestion of wearing a sweat band. Not gonna happen.151k last month. 92k this month. There's actually a chance that this season I may hit 2.5 million (currently at 2,037,937 - last season was "only" 1.9 million.
dtmpower said:
I won't lie - but this year didn't start out as I imagined it.
However I did do about 2 hours on the turbo trainer yesterday. So I feel back in the rhythm of exercising.
Do I have time to catch up and get going on the rowing, 5 weeks already lost
Well given Erik's and Clon's posts above I'd say you have plenty of time to catch up - addey and Erik have only started in the last few weeks too. It's up to you - you've obviously got the time to get the work done if you have 2 hours to spare for cycling (and presumably quite fit!). Swap it for the erg and there you go. I'd thoroughly recommend a HRM though, yes pace drops off quite a lot but over long time sessions the distance handicap isn't that much and more than welcome given you're not reeling at the end of it. Besides 5 weeks off means you only need to do an extra 2k a week to make it up. I think most if not all of us are overshooting distance at the moment while we have the time so don't let us distract you - just get started!However I did do about 2 hours on the turbo trainer yesterday. So I feel back in the rhythm of exercising.
Do I have time to catch up and get going on the rowing, 5 weeks already lost
Clon - are you exclusively an indoor rower? That's a staggering amount of mileage, I don't know how you find the time! Having said that, some of us water rowers know a thing or two about wasted time faffing about boating at silly times of the day in all hellish weather...
1MC
Steady week. Couldn't face a 2k though...
1 x 10k & 2 x hour sessions for a week total of 37610 - YTD total of 214,923
Sweat in eyes yep not good. I wear contacts though no way I could row in my glasses!
Have studied the online videos people have put up & have decided I need to lean back slightly more at the finish.
Lower back had a word with me today though & it wasn't a happy conversation! Seems ok now.
Happy rowing all!
Steady week. Couldn't face a 2k though...
1 x 10k & 2 x hour sessions for a week total of 37610 - YTD total of 214,923
Sweat in eyes yep not good. I wear contacts though no way I could row in my glasses!
Have studied the online videos people have put up & have decided I need to lean back slightly more at the finish.
Lower back had a word with me today though & it wasn't a happy conversation! Seems ok now.
Happy rowing all!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff