Author Topic: Cross Training: Rowing  (Read 227002 times)

Re: Cross Training: Rowing
« Reply #425 on: 11 January, 2011, 09:19:14 pm »
I'm on 60,000 now, and I should get to 80,000 by the weekend.  Not losing much weight, though. :(

simonp

Re: Cross Training: Rowing
« Reply #426 on: 11 January, 2011, 11:53:26 pm »
I'll be on 79k once I enter tonight's. Rest day (pub) tomorrow. Then push past 100k by the weekend I hope.

simonp

Re: Cross Training: Rowing
« Reply #427 on: 12 January, 2011, 04:50:45 pm »
I'm easing off the pace a bit. Whilst I can row 41:xx it is outside my comfort zone and is making me fatigued. So I maintained 2:08/500m last night, adding a minute, and that kept my HR below 150 father than hitting 170.  Then swam 750m front crawl in 20 minutes. :)

Chris S

Re: Cross Training: Rowing
« Reply #428 on: 12 January, 2011, 04:58:15 pm »
I'm going to try the example cyclists interval session from the Concept website this evening. Just pre-charging with Toast and Marmite (220kcals) :thumbsup:

Edit: Wow, that was fun! This is what I did:

2000m Warmup at 2:30ish

5 mins @ 2:20
8 mins @ 2:15 with 20 stroke bursts of 1:55 split at minutes 4 and 7
2 mins @ 2:30 recovery
7 mins @ 2:15 with 20 stroke bursts of 1:55 split at minutes 2, 4 and 6
2 mins @ 2:30 recovery
6 mins @ 2:10 with 10 stroke bursts of 1:50 split at every other minute
5 mins @ 2:30 cool down

Of course, what I should have realised was that by continuing on to 10,000m after the interval session (which took me to about 7000m) would have easily beaten my PB for 10K. That's the plan for next week.

FWIW: 20 strokes @1:55 is easily enough to get my HR within 8-10 beats of my MHR, and I'm gasping   :sick:

simonp

Re: Cross Training: Rowing
« Reply #429 on: 12 January, 2011, 08:56:32 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Chris S

Re: Cross Training: Rowing
« Reply #430 on: 12 January, 2011, 09:07:22 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Yes. I think doing intervals provides enough content and context for me to push myself. Just bashing out a 10 - it's so easy just to settle into a steady undemanding work rate.

simonp

Re: Cross Training: Rowing
« Reply #431 on: 12 January, 2011, 10:30:45 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Yes. I think doing intervals provides enough content and context for me to push myself. Just bashing out a 10 - it's so easy just to settle into a steady undemanding work rate.

I have the opposite problem. I really have to force myself to go slow.

Chris S

Re: Cross Training: Rowing
« Reply #432 on: 12 January, 2011, 11:17:18 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Yes. I think doing intervals provides enough content and context for me to push myself. Just bashing out a 10 - it's so easy just to settle into a steady undemanding work rate.

I have the opposite problem. I really have to force myself to go slow.

Hehe - your old audax problem haunting you on the rower too is it? I thought you'd been cured of the "blast away with the fast boys until you blow up" problem?  ;)

simonp

Re: Cross Training: Rowing
« Reply #433 on: 12 January, 2011, 11:37:33 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Yes. I think doing intervals provides enough content and context for me to push myself. Just bashing out a 10 - it's so easy just to settle into a steady undemanding work rate.

I have the opposite problem. I really have to force myself to go slow.

Hehe - your old audax problem haunting you on the rower too is it? I thought you'd been cured of the "blast away with the fast boys until you blow up" problem?  ;)

Not cured, I'm just better at it.

Chris S

Re: Cross Training: Rowing
« Reply #434 on: 12 January, 2011, 11:40:54 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Yes. I think doing intervals provides enough content and context for me to push myself. Just bashing out a 10 - it's so easy just to settle into a steady undemanding work rate.

I have the opposite problem. I really have to force myself to go slow.

Hehe - your old audax problem haunting you on the rower too is it? I thought you'd been cured of the "blast away with the fast boys until you blow up" problem?  ;)

Not cured, I'm just better at it.


Ah. Someone else I can no longer keep up with  ::-).

simonp

Re: Cross Training: Rowing
« Reply #435 on: 12 January, 2011, 11:42:59 pm »
It's interesting that you can do a faster pace than you have been doing on your 10k efforts.

Yes. I think doing intervals provides enough content and context for me to push myself. Just bashing out a 10 - it's so easy just to settle into a steady undemanding work rate.

I have the opposite problem. I really have to force myself to go slow.

Hehe - your old audax problem haunting you on the rower too is it? I thought you'd been cured of the "blast away with the fast boys until you blow up" problem?  ;)

Not cured, I'm just better at it.


Ah. Someone else I can no longer keep up with  ::-).

We'll see about that, I'm gonna be taking my Pompino out on a few events.

Chris S

Re: Cross Training: Rowing
« Reply #436 on: 13 January, 2011, 04:11:03 pm »
There's no doubt I worked hard yesterday - my legs were very heavy on my lunchtime 35k ride.

I'll have a rest day tomorrow, as it's audax day on Saturday. Probably no more rowing for me until Monday.

Re: Cross Training: Rowing
« Reply #437 on: 13 January, 2011, 11:28:45 pm »
OK, this is starting to come together for me. Faced with more time than normal in the gym tonight I thought I'd try for a longer row. I managed to keep the stroke rate down at 20 but still did the first 2km in less time than a month or so ago when I was doing around 35s/m. The difference was I could carry on going, so I did 5km and managed it without stopping for a drink whereas previously I've been gasping by 2km.  :thumbsup:

Re: Cross Training: Rowing
« Reply #438 on: 15 January, 2011, 04:54:09 pm »
Just rowed 15,000m at a fairly steady pace (1:08.25 in total, that's (2:16.8/500m).  Average heart rate 150, average stroke rate 25spm.  Don't feel too knackered, though I wouldn't like to it all over again right now!

That's my total metres for the month up to 85,000.

Chris S

Re: Cross Training: Rowing
« Reply #439 on: 17 January, 2011, 06:14:02 pm »
New PB for 10K  :thumbsup:.

Not bad for an old git, two days after a 200k audax  :smug:

simonp

Re: Cross Training: Rowing
« Reply #440 on: 17 January, 2011, 07:27:03 pm »
Good going.

I haven't done anything for nearly a week now.

Re: Cross Training: Rowing
« Reply #441 on: 17 January, 2011, 09:26:13 pm »
New PB for 10K  :thumbsup:.

Well done Chris!

I did another 10k tonight - nowhere near a PB though :(.

Re: Cross Training: Rowing
« Reply #442 on: 17 January, 2011, 10:09:41 pm »
I did my second 5k tonight, 55 secs faster than my first last week. Thanks to you guys I actually look forward to my time on the rower whereas a month or so ago I used to struggle to do 1km under sufferance  :thumbsup:

Re: Cross Training: Rowing
« Reply #443 on: 18 January, 2011, 07:11:15 pm »
I (finally) got round to starting rowing at the gym at work. I just did 3 lots of 5 minutes, varying effort and pace to see how it felt. Predictably set off a bit fast, but even at the end I was finding it hard to pace myself down to do as few as 24 strokes per minute.

Re: Cross Training: Rowing
« Reply #444 on: 19 January, 2011, 10:08:50 pm »
Another 10k tonight - at a fairly sedate pace.  Now on 105,000 metres :).

Re: Cross Training: Rowing
« Reply #445 on: 20 January, 2011, 08:49:44 am »
Another 10k tonight - at a fairly sedate pace.  Now on 105,000 metres :).
Excellent! I'm cranking it up too, hoping to end the month on 100K. 

We have a brand new gym at work with three brand new Concept ergos - absolutely no excuses.

Re: Cross Training: Rowing
« Reply #446 on: 21 January, 2011, 02:48:25 pm »
Another 52 secs off my 5km time last night although it felt like I've reaped the rewards of technique improvement now and that any further significant improvements will only come from working harder.

I can now maintain a steady 2:15/500 at 20 strokes p/m, if I really focus I can do 2:15 @ 18sp/m or 2:10 @20sp/m for a bit but then it soon drifts back to where I was.

So - do I just keep on doing the same or try to maintain the same speed at a sustained lower stroke rate or try to keep the technique while raising the stroke rate a touch?

NB - the answer is not to row further!

HTFB

  • The Monkey and the Plywood Violin
Re: Cross Training: Rowing
« Reply #447 on: 21 January, 2011, 02:58:11 pm »
If you can do 5k at 2:15 comfortably, try for 5k at 2:10. If you bring the resistance down slightly then you will be able to keep a similar technique as you let the rate come up a bit. Rates of 18-20 are quite hard to make lively; eventually you'll probably be doing your best 5k times at 24-28 or so.

(Depending on all sorts of variables of build and age and so forth, obviously.)
Not especially helpful or mature

Wowbagger

  • Former Sylph
    • Stuff mostly about weather
Re: Cross Training: Rowing
« Reply #448 on: 23 January, 2011, 12:55:45 pm »
Having resurrected my 10-year-old Waterrower and having used it a few times this week, I read this thread.

Notwithstanding the differences between Concept2 and Waterrower, I'm starkly aware of the gulf between what I can do compared to you fit young things. This morning, 20 minutes yielded 3.284km. I got hot, sweaty and out of breath so it must be doing me some good though.
Quote from: Dez
It doesn’t matter where you start. Just start.

Chris S

Re: Cross Training: Rowing
« Reply #449 on: 23 January, 2011, 01:00:22 pm »
Having resurrected my 10-year-old Waterrower and having used it a few times this week, I read this thread.

Notwithstanding the differences between Concept2 and Waterrower, I'm starkly aware of the gulf between what I can do compared to you fit young things. This morning, 20 minutes yielded 3.284km. I got hot, sweaty and out of breath so it must be doing me some good though.

Awesome!

With regard to the highlighted text - get hold of a fan. A big fan. It helps a lot. I use a 50cm diameter floor standing pedestal fan. Also a requirement for turbo training, unless one wants to experiment with spontaneous human combustion.