Indoor Rowing
43 watchers
Jan 2022
6:34pm, 22 Jan 2022
11,421 posts
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_andy
For a TOTP post, I need to say a huge thank you to Nellars and Craggy for your help, advice and positive support on this thread. It's been invaluable (and I've still got another 350 pages to read back through and watch lots of recommended videos!) The end of a positive rowing week: |
Jan 2022
9:29am, 23 Jan 2022
361 posts
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Craggy
Nice Andy, that was a good consistent pace throughout! 9-10 seconds is a good chunk to take off a 2k and well done for carrying on when you realised your mistake at 5 mins, it's easy to lose your head in those situations! Next time you could try holding r24-26. Re drag factor, it's worth cranking it up a bit for the 1 minute and 500m, if you're usually at df of 125-130 maybe try 150-160, it's very personal though and by experimenting you'll find what suits you best. If you're a big fella you'll manage a higher drag than someone like me. Rod Chinn who has set all sorts of records in the lightweight 60+ category does everything at a df of 115. I haven't done many 100m sprints but my best came with the lever cranked up to 10 and a df of 207. I'm just searching for a film of the right duration to accompany this morning's row 😁 |
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Jan 2022
3:16pm, 23 Jan 2022
11,424 posts
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_andy
Great advice Craggy. A df of 115 for those power pieces just sounds amazing. A tired one minute row this morning, done as an experiment at df
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Jan 2022
3:24pm, 23 Jan 2022
11,425 posts
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_andy
...at df 128 meant I couldn't get the split low enough. Whereas a recent PB at df 216 meant I could get the power into each stroke. And for today, I pushed for a 30 minute big effort, since that hadn't been done this month. I did it with this Rowaling video, and (unwisely?) followed the 4 minute r24 with 1 minute r28...x6 reps. Since my only other real attempt at a 30 min TT was mid November, a PB was on the cards, but I was pleased to get 175m further than previously, and my highest C2 logbook centile yet (woo hoo! 87th centile for MV50s) Hope you found something good for your row earlier. |
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Jan 2022
5:54pm, 23 Jan 2022
362 posts
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Craggy
Back to the higher df for the shorter pieces in future then mate! Well done on yet another PB, how did the r28 feel? 500m reps are good for getting used to higher rates, and will feature in most 2k plans I watched a ten year old film on Netflix called Warrior about mixed martial arts which I enjoyed, trouble is I found myself speeding up during the fight scenes 🤣 4 x 7k @ r21/22 with 2 min rests. Still debating whether to do a marathon, but I'm enjoying the longer pieces and starting to feel that with a good 10 weeks training I could get sub 3 (my HM time predicts a 2:55.27 on Paul's Law) |
Jan 2022
8:32pm, 25 Jan 2022
39,292 posts
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Nellers
Don't know if any of you lovely people have seen this: cavanhagan.com It's an attempt to use data to validate the most relevant factors in 2km performance on the rower. As such the more data he has the more likely it is to become more accurate (at present it claims to be 82% accurate). Give it a go. I've had a week off the rower for a few unconvincing reasons so I've moved just shuffled the plan forward a week and I'm going to do the second 3 week base cycle starting this week and go from there. I still need to jiggle the plan on here. |
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Jan 2022
6:45pm, 26 Jan 2022
11,431 posts
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_andy
That looks interesting Nellars - page opened for later this evening. Hope you're OK and aren't missing the rowing too much. I went for my first run of 2022 yesterday, just over 3 miles. Hamstrings are complaining lots today. And today's row was more fun (!) with this to keep me going... |
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Jan 2022
7:07pm, 26 Jan 2022
11,432 posts
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_andy
Craggy - a 2:55 marathon for at a 2:04 split average fills me with fear. That's such a long time to sustain that pace. Good luck if you go all for that. My numbers, based on freespiritsrowing.com are way beyond that, so a 3 hour FM lies over the horizon for me. Maybe one day. In the near future my 10k time looks like the one to target (from six ago, so ripe for improvement) I did manage to chip 0.1s off my 100m PB after a warm-up, and so relieved it rounded down and not up when saved to the logbook. Averaging a 1:26 split from a standing start is just a bit daft. More hip swing and a very active (i.e. bloody rapid) recovery, and rowing short, all helped here. Still a way to go with that though. More back exercises are definitely needed. |
Jan 2022
9:36am, 27 Jan 2022
1,312 posts
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Muttley
So I step back for a few days and the pb's tumble ... could there be cause and effect at work here, I wonder? Anyway, serious congrats and thumbs up (and some envy) to all concerned, excellent efforts all round. I stumbled across this site, which seems to be a work in progress but might be promising: rowingworkouts.org |
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Jan 2022
1:17pm, 29 Jan 2022
11,441 posts
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_andy
Thanks Muttley, nice to see you back. The workouts look good, but I do like a good youtube video to lead me through a session. Like a fitness class, maybe. As well as Dark Horse Rowing, Cam Buchan & Training Tall, Rowalong is one of my regulars (said like I know what I'm talking about, after just two months of regular rowing). That one got me through thus morning's uber-session. I've done one HM before, sort of. That was just a go at rowing 13.1 miles in one go, regardless of pace, and I so didn't know what I was doing that I put 21 000 metres into the C2, so the C2 logbook didn't recognise it. No rounding up! This time was my first 21 097 m, and what a tough session to go for it! Although I did a gradual positive split and struggled to generate power over the final 20 minutes, hamstrings aching, I beat the target based on freespiritsrowing.com and my own goal of an 80% + centile for middle aged blokes in the C2 rankings. 🙂 Need a good lie down now, but better stretch instead. And a shower - that's my first workout where I literally finished sitting in a puddle of sweat 🥵 |
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