Author Topic: Cross Training: Rowing  (Read 226942 times)

Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #500 on: 31 January, 2011, 08:23:33 pm »
Against all the odds, Mr Smith steals the third spot on the podium (no sneaking back to put in another 5km, simonp!).

Thought I'd have a go at a PB but blew up after 2km no faster than I was six months ago. Pathetic.

Chris S

Re: Cross Training: Rowing
« Reply #501 on: 31 January, 2011, 08:32:00 pm »
718,488 total.

Next team challenge - we should shoot for a million.

simonp

Re: Cross Training: Rowing
« Reply #502 on: 31 January, 2011, 10:07:08 pm »
Against all the odds, Mr Smith steals the third spot on the podium (no sneaking back to put in another 5km, simonp!).

Thought I'd have a go at a PB but blew up after 2km no faster than I was six months ago. Pathetic.

You need a day or two rest at least to do a PB.

I have been to the gym. I swam 750m then did the sauna, plunge pool, spa. That was it.

simonp

Re: Cross Training: Rowing
« Reply #503 on: 01 February, 2011, 01:11:53 am »
Oh, interesting:

Quote
Does LT change based on the type of exercise? Yes, the lactate threshold is specific to the exercise task. So if a cyclist moves to rowing, (s)he will fatigue at a lower heart rate initially as rowing employs different muscles, generally less trained. Since these muscles are less trained, the cyclist's rowing LT will be considerably lower. Thus heart rate cannot be used as a guide in "cross training activities". athlete.

So nicely explaining why I had an LT of 225W but could only row at around 200W but can now row at around 240W.

The cycling LT was probably pushing 250W last year.

Chris S

Re: Cross Training: Rowing
« Reply #504 on: 01 February, 2011, 08:49:23 am »
I certainly noticed that when I started rowing. I could pound away on the pedals at 150bpm and be comfortably under my LT, whereas trying to row at 150bpm would have me close to puking.

I've got better, but 140bpm still represents the fastest "cruise" I can do when rowing. The 2x20s I do on the bike are at 160bpm.

Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #505 on: 05 February, 2011, 04:20:10 pm »
First time under 20 minutes for me at 5km at 19:38, huzzah!

A sub 40 minute 10k feels a long way off...

simonp

Re: Cross Training: Rowing
« Reply #506 on: 05 February, 2011, 04:24:28 pm »
First time under 20 minutes for me at 5km at 19:38, huzzah!

A sub 40 minute 10k feels a long way off...

Until last weekend that would be better than anything I've done in the last year or so. Phew!  :D

(Did you do the day or two of rest thing?)

Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #507 on: 05 February, 2011, 04:29:37 pm »
First time under 20 minutes for me at 5km at 19:38, huzzah!

A sub 40 minute 10k feels a long way off...

Until last weekend that would be better than anything I've done in the last year or so. Phew!  :D

(Did you do the day or two of rest thing?)

Yup, not intentionally though. I've put in some laps of Richmond Park the last couple of days (~40km/d). Went to the gym today because it's a bit blowy out and I'm on a DIY200 tomorrow. I've been feeling a bit heavy legged and blagghh today actually. Hopefully I'll get some sleep tonight and be ready to go in the morning.

simonp

Re: Cross Training: Rowing
« Reply #508 on: 05 February, 2011, 04:51:19 pm »
I'm not surprised you feel it the next day. I think rowing is good for leg strength due to the low stroke rate, but it's draining the next day if you push yourself. It wasn't so long ago that I struggled a bit doing 2x20 bike intervals at 210W and I was around 240W for my PB. That's close to my 5x5 interval power from last year.

Re: Cross Training: Rowing
« Reply #509 on: 06 February, 2011, 05:04:31 pm »
Did my first session on the rower since going down with the lurgy about 10 days ago.  Managed 10000m in just over 45 mins without coughing my guts up, so not too disappointed with that.  Just need to get back into a regular routine again now to build up some aerobic fitness and to assist with weight loss.

Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #510 on: 08 February, 2011, 10:52:12 pm »
Having done exactly nothing since a 200km bike ride on Sunday I popped along to the gym to sneak in a quick 5k before they closed. I'm obviously well rested because I snuck under 20min again, 19:58. It wasn't a very disciplined workout though as I was pushing (pulling?) a fairly high spm most of the way.

simonp

Re: Cross Training: Rowing
« Reply #511 on: 09 February, 2011, 01:47:09 am »
This is the next challenge:

Concept2: Valentine Challenge

Useless.


14km in 6 days. Well, I suppose I ought to do it. Who do I send my card to, though?



Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #512 on: 09 February, 2011, 09:40:27 am »
This is the next challenge:

Concept2: Valentine Challenge

Useless.


14km in 6 days. Well, I suppose I ought to do it. Who do I send my card to, though?


I think you ought to try for 14k for 6 days. Go on. You know you want to.

Gus

  • Loosing weight stone by stone
    • We will return
Re: Cross Training: Rowing
« Reply #513 on: 09 February, 2011, 08:40:43 pm »
Well now I've tried rowing too. I have joined the logbook on C2 nad entered some 2000meters and a 5000 meter.
So now I have to target I have to improve :

2000 M : 08:30:5
5000 M : 22:05:9

So there are plenty of room for improvements  :-\

Just a question :
What are your damper setting; I have rowed on 6-7, but it looks like I should lower it  a bit according to C2 webside.  ???

Chris S

Re: Cross Training: Rowing
« Reply #514 on: 09 February, 2011, 08:54:51 pm »
Just a question :
What are your damper setting; I have rowed on 6-7, but it looks like I should lower it  a bit according to C2 webside.  ???

"Whatever you are comfortable with" would seem to be the right answer. It's like riding a fixed gear bike - some can turn a Big Gear and Low Cadence - others prefer a Lower Gear and Higher Cadence. It's down to how you work best.

I've settled on about 6 for me.

Anyone who says "You wuss - only 10 will do" clearly hasn't tried to ride a 104" fixed gear bike  ;).

Welcome to the YACF rowing fraternity  :D.

simonp

Re: Cross Training: Rowing
« Reply #515 on: 09 February, 2011, 10:36:29 pm »
Well now I've tried rowing too. I have joined the logbook on C2 nad entered some 2000meters and a 5000 meter.
So now I have to target I have to improve :

2000 M : 08:30:5
5000 M : 22:05:9

So there are plenty of room for improvements  :-\

Just a question :
What are your damper setting; I have rowed on 6-7, but it looks like I should lower it  a bit according to C2 webside.  ???

Not a bad start. I always use level 4.

Marco Stefano

  • Apply some pressure, you lose some pressure...
Re: Cross Training: Rowing
« Reply #516 on: 10 February, 2011, 08:50:03 pm »
Depends on the machine, they are different & drag drops as they get full up with dust & crud.

On model Cs if you press 'REST' & OK' buttons simultaneously and then start rowing (at about 2:15 split) it will give a drag factor in the bottom right of the display. Increasing the damper setting (1 - 10) increases the drag factor. Somewhere between 125 & 150 will suit most people, but have a play and see what suits you best. With this you can set up any machine to have the same drag regardless of any foibles. Dunno about new fangled D, E & Dynamic models.

New ergo ladder in rowing club & intervention of British Rowing 'Start' programme coach has thrown up (unfortunate turn of phrase) new hard-as-you-can tests:
30 mins at 20spm (horrible)
250m at 40-44spm (barking).
You're welcome to have as much fun with those as can be wrung out...

simonp

Re: Cross Training: Rowing
« Reply #517 on: 11 February, 2011, 12:07:47 am »
It's on one of the menus on the PM3. I found level 4 was in the suggested range from the concept io website on the machines at my gym.

Gus

  • Loosing weight stone by stone
    • We will return
Re: Cross Training: Rowing
« Reply #518 on: 11 February, 2011, 01:55:16 pm »
Ah I have learned to find the  drag factor on the machines now, I rowed at around 120-130 on the two machines I have tested.
Just rowed 6879 meters in 30 min. and I was not completely bombed after the work out.

But most of my body will properly feel it tomorrow.  :-\ 

Gus

  • Loosing weight stone by stone
    • We will return
Re: Cross Training: Rowing
« Reply #519 on: 13 February, 2011, 06:06:25 pm »
something went very wrong today.
 I was suppose to row a relaxed 2000 m, but I ended up breaking my PB
and crossing the 8 min mark. new pm : 7,51,1  ???

simonp

Re: Cross Training: Rowing
« Reply #520 on: 13 February, 2011, 06:28:44 pm »
something went very wrong today.
 I was suppose to row a relaxed 2000 m, but I ended up breaking my PB
and crossing the 8 min mark. new pm : 7,51,1  ???

Good going!

I may not finish the valentines challenge: have done 10k so in theory I can do another 5 tomorrow but I feel like I've just caught a cold. If I have, I won't be troubling the rowing machine for at least a week.

simonp

Re: Cross Training: Rowing
« Reply #521 on: 15 February, 2011, 01:37:24 am »
Seems it was a lurgy false alarm, was fine today.

So I went to the gym. Slightly sluggish on the rower. 21:06.7. Then did various strength stuff. Including squats. I broke my quads. They are hurting when I go down the stairs. Ow.

Pathetic 250m swim too.  Then I went home and ate an entire wedge of Stilton and 18 oatcakes. Burp!

Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #522 on: 15 February, 2011, 09:31:03 am »
Done my valentine thingy with 3x5. I see some chaps knocked out 350km in the same period...

Gus

  • Loosing weight stone by stone
    • We will return
Re: Cross Training: Rowing
« Reply #523 on: 23 February, 2011, 05:08:41 pm »
Still improving  and getting fitter, since I never had rowed before I learned that my technique was BAD.
Now  I'm feeling the improvements in each stroke, but there is still a long way to go.
New PB on 5000 M : 20.49,6  :thumbsup:

This is the only good thing the cold weather and snow have brought me until now, I have nearly 0 miles of cycling
this year.

Manotea

  • Where there is doubt...
Re: Cross Training: Rowing
« Reply #524 on: 24 February, 2011, 05:42:56 pm »
I did a 42min 10k on Tuesday and went along to the gym last night feeling a bit rundown but feeling I ought to do something to work off the vast amount of scoff I'd eaten all day and did a 1:34 Half Marathon (21097m). I was on schedule for 1:30 but I had to stop a few times around 15km when my glutes started screaming something to the effect of 'what the f**king hell is going on'. But I worked through it and finished well, working consistently to the end with the last km passing at sub 2:00/500m pace. Overage average was 24spm. When I stopped there was a moment of hilarity when I realised the erg was sitting in a veritable pool of standing water. Lovely. Mopped up and showered feeling 'fine' and feel fine today apart from being in a state of shock. I obviously haven't been riding my bike enough. Still spring is just about here.