Indoor Rowing
43 watchers
Jan 2022
2:52pm, 19 Jan 2022
39,291 posts
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Nellers
Where’s that PB Klaxon when you need it? Well done indeed, mate. That’s excellent! I’ve updated the sidebar. |
Jan 2022
8:38pm, 19 Jan 2022
16,422 posts
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NDWDave
Thanks. A sub 20 5k is my next target but that’s a fair way away
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Jan 2022
11:33pm, 19 Jan 2022
11,403 posts
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_andy
Nice one Dave - real progress! Looking back to last Sept, Oct, Nov, I was three between hitting a sub-8 minute 2k to getting a sub-20 5k, so stick with it and you will see results. I was inspired by Craggy's tough 3 x 5k rows yesterday (must try that sometime) and decided that my 5k needed a good upgrade. It's been a bit over three weeks, after all. An 18 second improvement was more than was expected, moving from the old blokes' 74th centile up to the 83rd centile on the C2 rankings. Get that klaxon back out! Pleased with that, but feeling silly at the pause for the water bottle halfway through, which just wasn't needed. Thats a match to the 500m PB a couple of days ago (also 83rd centile). And I was too scared to push above a r22 average, so a load more intervals to practice power at r24 and r26 will give potential for improving there. I like to have targets. |
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Jan 2022
7:55pm, 20 Jan 2022
11,408 posts
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_andy
Now I know it's a bit greedy and not what you're meant to do, but with this being a PB-tastic week of progress, I went for something at the other end of the spectrum from yesterday's 5k at a slow rate for today's row. A flying 1k, trying to hit the pace for that (very) long term goal of a sub-7 minute 2k. That meant a horrible positive split, with each 200m split getting longer and longer, so rubbish pacing still. But... that's over 4 seconds chipped off my time from a week ago, and the scary r31 survived. Gotta enjoy these cheap, rapid gains whilst they last, which I know won't be for that long. Speaking of which, my 2k time is now the top target, maybe for the weekend. Right now it's at 7:35.9 (could you add that to the thread sidebar Nellars? Thanks). So there's a long way to go to hit a sub-7 which was a real target back in the 90's for me. Having said that, injury and lockdown have me at 24lb above the weight I'd been racing at for a decade, so that's how to make this happen, along with a bucket-load of training. |
Jan 2022
8:58pm, 20 Jan 2022
358 posts
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Craggy
Wow it's great to see the the PBs flying in! You smashed that 8 min barrier Dave, and that's off little erg training so def more to come, well done! Nice 5k PB Andy especially at low rate! I've just checked my 5k PB and I was at r30, although I am short and lightweight 😂 you'll knock chunks off that once you're able to maintain a higher rate! Good 500m & 1k too, the 500m shows you've got a lot of power 💪 I'm fighting off a sore throat so an easy 6.5k yesterday and a steady strapless 10k today. |
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Jan 2022
9:34pm, 20 Jan 2022
359 posts
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Craggy
Andy I don't know if you've come across Pauls Law (link below) it's a handy tool for giving an indication of times you could achieve based on an actual TT time. It does become a little skewed when predicting a sprint from a long distance time and vice versa depending if you're more powerl or endurance based, for example I think your 500m is your strongest distance at the moment so maybe don't use that to predict longer distance times just yet, but if you put your 5k time in it'll give you a good 2k target and your 10k time will give you a good half marathon target. Click on the right hand tab (Paul's Law) put in your time and then click on "view results as a table" and it'll bring up predicted times for 9 ranking pieces. I find it quite accurate, although it does say my 2k time is very weak... but that's because I've been too scared to do one for 2.5 years 🤣 machars.net |
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Jan 2022
11:10pm, 20 Jan 2022
11,410 posts
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_andy
That's fun to play around with Craggy. Lots of good numbers which are very consistent. Thanks for the encouragement and inspiration. Ignoring the 500m prediction since I just can't sustain that power and rate for 7 minutes, my predictions based on current rows of 1k, 5k, 30 min, 10k & 60 min come out as 7:24, 7:18, 7:21, 7:12 & 7:13. Honestly, breaking 7:30 just now would be great, so anything quicker would be a bonus. All good good motivation though. The quicker times make sense in terms if commiting to a serious 10k or 60min row. After 50+ ultramarathons, I'm used to the longer stuff, but can't (yet) translate that into a high rate, low pace 2k. As with running, hard work gets results. Bonus news: I clicked on some random buttons online a couple of days ago which resulted in a shiny Concept 2 "Marathon 42195" pin badge arriving in post today. Really, it's very shiny. |
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Jan 2022
9:18pm, 21 Jan 2022
360 posts
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Craggy
Maybe use the prediction from your recent 1k, so 7.24 - start at even pace 1:51 then if you're in better shape than 7:24 you'll be able to speed up, if you die a bit hopefully you'd still sneak a sub 7:30. Well done on the marathon badge, a very small percentage of indoor rowers can claim that one! I received my Holiday Challenge badge the other day - also very shiny 😁 |
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Jan 2022
8:30am, 22 Jan 2022
11,416 posts
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_andy
Top advice Craggy - will hit that today or tomorrow. Couldn't decide what to row after work yesterday, so warmed up and had a shot at a flying one minute. It was already my highest ranked centile, but it's been a good week. Tried a racing start (that needs work) and although it drifted a bit at the end, managed a 2 metre PB, so that's good. I'd like to know what the advice is on high drag factor for these short power rows. I feel that I need to bang it up as high as it can go to have a huge resistance to pull against, otherwise I'm just flying up and down the rail too rapidly. I tested that with a couple of 100m daft rows - no PB! Was 0.1s slower on the first and then almost a second down with my normal drag factor (9 then 5 roughly on the flywheel) and just couldn't get the split below 1:30. Maybe I was just getting tired. |
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Jan 2022
6:08pm, 22 Jan 2022
11,420 posts
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_andy
Boom - good news and bad news. Went for that scary 2k TT just now. Bad news: when the split reset at 5 minutes, I realised that I'd forgotten to set up the erg monitor for a 2k row. It was just counting up. Muppet! But I stuck it out and saw 7:26 on the screen as the 2000m came up, quickly changing to 7:27, so I'll claim it as a 7:27 unverified, rounding up, as is done for manually timed athletics. I used which was a first for me with a timed event. I ignored the recommended r30 which I'm still too scared of for such a long row, and stuck out at r22 throughout, hoping to up this later on, but not having a distance countdown (and feeling tired), held it at the same rate until the end. So, I will just have to do it again soon...properly! |
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