Indoor Rowing
43 watchers
Jan 2023
9:32am, 6 Jan 2023
11,829 posts
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_andy
Muttley (and anyone else), if you ever do a 2k, there's an outstanding Rowalong video to keep you company and provide encouragement and inspiration. It's almost four hours long (!) but has 2k Rowalongs segments for different goals, from 12 minutes down to 6:30, in 30 second intervals. For example, with my last 2k attempt, I used the 7:00 video and started about 12 seconds early (aiming for 7:12). You can simply click on the relevant link in the description. And the warm-up is great too. |
Jan 2023
9:52am, 6 Jan 2023
2,158 posts
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Muttley
That is a really useful vid, thanks Andy. I asked about calculating age-related decline on the C2 forum a while ago, and according to one guy's advice (a formula based on watts and % strength loss per year beyond a certain age, if memory serves) my 8:08 back then would be nearer 8:20 now. But maybe there's a 8:00 in me somewhere ...
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Jan 2023
11:57am, 6 Jan 2023
2,159 posts
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Muttley
Although obviously I'd need to look elsewhere for the 6:10 pacing.
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Jan 2023
8:50pm, 6 Jan 2023
11,830 posts
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_andy
Haha Muttley! Pretty sure that anyone rowing sub-6:30 times doesn't need video coaching! I did a really good, but really tough session today. It was 12 intervals of 90 seconds, with a one second rest. But capped at 20spm, which made it tough... sort of. To increase pace without change the stroke rate was a real mental battle, but one that helps a lot with technique. I also targetted going that bit faster for eaxch interval, to make it spicy. Added to that, I've just started using the Ergzone app this week (there are some January workouts from "Fitness Matters") and I've been impressed with how it works so far. The workout uploads at the touch of a button and you can enter your current 2k pace, so that everything is based on that. My last 2k time gives me a 1:47.7 pace, so this session fired up at "2k+10" pace - hence the 1:57.7 target. I do find these slower rates mean I can push a bit more, whereas the higher rates (26, 28 or 30+ spm) can leave me well into the red zone. Not yet persuaded to spend chunks of money on this (it's $50 per year) when Ergdata is free and has lots of functionality (if not quite so much data as Ergzone). Any other thoughts on apps? |
Jan 2023
10:55am, 7 Jan 2023
40,203 posts
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Nellers
Nice session, mate. Looks tough! I haven’t looked at ErgZone at all. I’m still not really using all that ErgData gives me. Just did a 2k to see where I am and give me something to judge progress against. 7:43.3, which is a bit quicker than I was aiming for/expecting (I was hoping to scrape under 7:46) but a looooong way short of PB territory. That’s very much the point though at this stage. I know where I am now. Planning to retest monthly. |
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Jan 2023
8:13am, 8 Jan 2023
40,204 posts
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Nellers
Mr Rowalong has, conincidentally, done a nice comparison video on Ergdata vs ErgZone. Interesting stuff. |
Jan 2023
12:00pm, 8 Jan 2023
23 posts
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Stiltonman
Morning All. First real row this morning after 3 weeks of a chest infection. It’s like starting again. Slowly gently I think for me this week.
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Jan 2023
12:19pm, 8 Jan 2023
40,205 posts
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Nellers
Yep, take it easy and be ready to bin it off if it feels like the right thing, mate. Look after yourself.
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Jan 2023
6:57pm, 9 Jan 2023
40,207 posts
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Nellers
4 x 2 min @ r28/ 2 min rest tonight. Starting to feel a bit more at home with the higher rates again but still a long way to go. I finished this feeling like I could probably have managed a fifth rep, but glad I didn't have to!
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Jan 2023
12:09pm, 11 Jan 2023
2,174 posts
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Muttley
40 mins easy/steady, changing spm every 4 minutes from 18 to 20 to 22 and back down. Another Rowalong session. For some reason I find it really hard to hit the suggested pace at 18 spm, while at 20 and 22 I often find myself ahead. Not sure what that means, if anything ...
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