Author Topic: Cross Training: Rowing  (Read 226965 times)

simonp

Re: Cross Training: Rowing
« Reply #175 on: 02 February, 2010, 12:13:44 am »
Team: I've got to submit the team challenge results.  If there are any results still to be added (must have been rowed before the end of the month) can you put them in within the next 24h then I'll submit on Wednesday.

Ta, and well done.  :thumbsup:

simonp

Re: Cross Training: Rowing
« Reply #176 on: 02 February, 2010, 12:20:11 am »
If your arms are getting very tired, technique probably is worth looking at.  I found it so much easier once I'd had some tips.

Re: Cross Training: Rowing
« Reply #177 on: 02 February, 2010, 06:44:29 am »
Team: I've got to submit the team challenge results.  If there are any results still to be added (must have been rowed before the end of the month) can you put them in within the next 24h then I'll submit on Wednesday.

Ta, and well done.  :thumbsup:

All logged on my part, thanks Bridget.

Re: Cross Training: Rowing
« Reply #178 on: 02 February, 2010, 11:54:05 am »
If your arms are getting very tired, technique probably is worth looking at.  I found it so much easier once I'd had some tips.

Almost certainly.

I'd looked at the video posted in this thread (Thames Rowing Club is just down the road from me!) but only briefly and was too busy worrying about how hideous it feels to do a new form of exercise than concentrate on my technique.
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Rowing
« Reply #179 on: 04 February, 2010, 04:42:59 pm »
2154m, 24s/m, 120.9W average, 118 kcal used, 2:29.7 per 500m, HRav: 170bpm

Damper set to 5.

10:00, 2234m, 25s/min, 144.6W average, 132kcal, 2:14.3 per 500m, HRav: 172bpm

Starting to get used to it, still want to stop after a couple of minutes (nothing new there).
"Yes please" said Squirrel "biscuits are our favourite things."

andygates

  • Peroxide Viking
Re: Cross Training: Rowing
« Reply #180 on: 07 February, 2010, 07:41:51 pm »
Information - Forum - Concept2

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Chris S

Re: Cross Training: Rowing
« Reply #181 on: 09 February, 2010, 09:43:39 am »
I seem to have found a natural rhythm for my rowing.

Once warmed up, if I just aim to keep a consistent form, I seem to fall into a 2:20/500 28spm rhythm that I can sustain. If I close my eyes and "zone out" to the mp3 music, I just seem to maintain this rate naturally.

Anyone else have this effect?

simonp

Re: Cross Training: Rowing
« Reply #182 on: 09 February, 2010, 10:15:34 am »
Yes I tend to have a natural pace. Struggle to go slower than that for long efforts. More like 24spm though as I've trained myself to have a slower rhythm.

andygates

  • Peroxide Viking
Re: Cross Training: Rowing
« Reply #183 on: 09 February, 2010, 01:18:53 pm »
I'd have to agree - my C2 logs show the same pace whether I'm making an effort or zoning out, to within 5 seconds / 2500m.
It takes blood and guts to be this cool but I'm still just a cliché.
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Re: Cross Training: Rowing
« Reply #184 on: 09 February, 2010, 01:52:02 pm »
as I've trained myself to have a slower rhythm.
Do I need to train myself to go slower?  I'm usually at 30spm.  If I go slower I lose interest.   

Mind you, I've stopped doing the January challenge type sessions and am doing intervals now, still at 30-31spm.

simonp

Re: Cross Training: Rowing
« Reply #185 on: 09 February, 2010, 06:06:44 pm »
as I've trained myself to have a slower rhythm.
Do I need to train myself to go slower?  I'm usually at 30spm.  If I go slower I loose interest.   

Mind you, I've stopped doing the January challenge type sessions and am doing intervals now, still at 30-31spm.

Rowing machines

And I'm still pulling faster than mike suggests at 24spm (though I've found I'm quite happy at 20spm, but I tend to lose focus and allow it to creep up).

Re: Cross Training: Rowing
« Reply #186 on: 09 February, 2010, 08:06:35 pm »
Thanks for that B, hadn't come across that thread.   I know I'm going to struggle, my scores are going to go down and I'll lose heart.  Still, if it's recommended for long term benefit, that's what I'll do.

Re: Cross Training: Rowing
« Reply #187 on: 15 February, 2010, 02:15:22 pm »
I did this daily work out from Concept2: ROW 40 MINUTES, ALTERNATING STROKE RATE EVERY 5 MINUTES FROM 18 SPM TO 24 SPM TO 30 SPM.

I concentrated at keeping the rate and pretty much ignored my power output while not slacking too much.  Turns out that if found 30 SPM interval really fast! 

Chris S

Re: Cross Training: Rowing
« Reply #188 on: 16 February, 2010, 12:47:06 pm »
My rowing fu was weak yesterday. The intended 10,000m kind of degenerated into a slow 5000m.

My punishment is to try and beat my 5000m time today. That means better than 2:10 splits; which I find hard going. God knows what's going to happen. I'd better have a bucket handy...  :sick:

Edit: Done. 21:36.2 which is a good deal faster than my best. No bucket required - but I'm toast! Now then - lead me to them pancakes  :thumbsup:.

simonp

Re: Cross Training: Rowing
« Reply #189 on: 18 February, 2010, 12:49:09 am »
I did my first rowing for ages - about 6 weeks - tonight. Paced myself to keep it sensible, 5000m @ 20:35.4. Over a minute slower than pb. Tempo wattage (185 average). Made doing the push ups and sit ups afterwards very hard. :)

It's good to be back. :D

RichForrest

  • T'is I, Silverback.
    • Ramblings of a silverback cyclist
Re: Cross Training: Rowing
« Reply #190 on: 18 February, 2010, 10:42:33 am »
I've started using one at the gym. How do you keep it under 30spm? apart from just slowing down
I'm finding a natural rhythm at about 36spm with the setting on 7, but to keep it in the 20s would feel like I'm hardly doing anything.
Admittedly I'm only doing 10 minutes as a warm up and not trying to do distance stuff, yet  ;D


Marco Stefano

  • Apply some pressure, you lose some pressure...
Re: Cross Training: Rowing
« Reply #191 on: 18 February, 2010, 12:30:16 pm »
How do you keep it under 30 spm? Practice. Hands away, rack over from the hips, hold your knees down before the slide moves slowly. It will feel jerky until your leg muscles are trained to do this.

Last night, Model C with damper on 3:
 - warm up for gym & weights, 15 mins at 20spm, last 5 mins 10 strokes race pace & pressure every min.
 - ended session with 15 mins at 16spm, splits about 2:10, about 75% full pressure.

Helps in developing power per stroke, relaxation on recovery and ramping pressure up quickly at the catch without jarring the lower back (says the theory). Usually do this low rate stuff for 40 mins+ in an ergo session in 10 min blocks with no rest, changing rate every 2 mins (e.g. 16/18/16/18/16, or 16/18/20/18/16) to avoid falling aslee...zzzzzzzzz

Chris S

Re: Cross Training: Rowing
« Reply #192 on: 18 February, 2010, 12:45:55 pm »
What has taken me a lot of practice is to actually feel like you are driving back with your legs. I can now feel it in the balls of my feet as I push back. Upper body is locked, but not pulling as such. Only when the legs have stopped doing useful work (times with the bar passing over your knees) do I put proper upper body input in and pull back.

But - this is only what I've gleaned from watching You Tube videos - so it could all be wrong!

Re: Cross Training: Rowing
« Reply #193 on: 18 February, 2010, 01:44:33 pm »
I've started using one at the gym. How do you keep it under 30spm? apart from just slowing down
I'm finding a natural rhythm at about 36spm with the setting on 7, but to keep it in the 20s would feel like I'm hardly doing anything.
Admittedly I'm only doing 10 minutes as a warm up and not trying to do distance stuff, yet  ;D
Hi Rich,

I wondered the same only recently, because I always row at around 30spm.   Then I did this 'daily work' out from Concept2: ROW 40 MINUTES, ALTERNATING STROKE RATE EVERY 5 MINUTES FROM 18 SPM TO 24 SPM TO 30 SPM.  Although I found the first 5 mins at 18spm hard to do, at the end I found 30spm really fast.  I was surprised.

The way I made it work was by counting on recovery.  So you take the first stroke, and recover ... 1 2 3 4.  As soon as I thought I had the hang of this and stopped counting, my stroke rate went up.  Then I would count recovery to 5 to get back on track (I was even counting faster!).

simonp

Re: Cross Training: Rowing
« Reply #194 on: 18 February, 2010, 02:55:01 pm »
I did 23-24 spm last night. Nice and steady. More force in each stroke, don't rush it.

Chris S

Re: Cross Training: Rowing
« Reply #195 on: 22 February, 2010, 05:24:48 pm »
Ugh... The 100 push challenge and a new PB on today's 10,000m just don't mix. Push-up FAIL. Could barely finish the first set in today's program.

I may switch days so 10,000m day isn't on push-up day.

simonp

Re: Cross Training: Rowing
« Reply #196 on: 01 March, 2010, 09:43:50 pm »
Did 10,000m in 42:12.1 after an utter fail on the push-ups week 5 col 3 day 1.

I have blisters again.  :hand:


simonp

Re: Cross Training: Rowing
« Reply #197 on: 01 March, 2010, 09:47:25 pm »
March madness sounds like fun:

Concept2: March Madness

Quote
Choose from two levels of participation:

    * The Basic Challenge: Row or ski 5000 meters each day for 25 days or more in March.
    * The Advanced Challenge: Row or ski 10,000 meters each day for 25 days or more in March.


I guess getting 10,000m in on 1st March (before I saw the challenge) was a mistake wasn't it?  Now I only have 24 more to do.


rower40

  • Not my boat. Now sold.
Re: Cross Training: Rowing
« Reply #198 on: 06 March, 2010, 02:02:44 pm »
<Woohoo!>
I put my boat on the water for the first time this year.  I did 6 miles, mostly very slowly.  But I was still faster than the Men's Novice 8.

[Litany of excuses follows]
Bad weather (snow, ice), river too high/too fast, insufficient supplies of get-up-and-row, new rules forbidding single-sculling at night.  (I'm still very cross about the last of these - I go out cycling instead, and which activity has a larger risk of serious injury?)
Be Naughty; save Santa a trip

Re: Cross Training: Rowing
« Reply #199 on: 07 March, 2010, 03:38:57 pm »
Now I only have 24 more to do.
How is it going B?