Author Topic: Cross Training: Rowing  (Read 90526 times)

simonp

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Re: Cross Training: Rowing
« Reply #50 on: December 02, 2009, 07:04:00 pm »
Note to self: gloves.

Re: Cross Training: Rowing
« Reply #51 on: December 02, 2009, 07:41:55 pm »
Note to self: gloves.


they'll make it worse cos they chafe.  Cotton wool over the sore bits then Zinc Oxide tape from boots over the top (or insulation tape works too)


Re: Cross Training: Rowing
« Reply #52 on: December 03, 2009, 09:37:03 pm »
My first 10,000m row tonight.  Took it steady, as befits an old git like me  Probably too steady, as I was by no means exhausted at the end, which I reached in 45:53.5. 

Have now done 45,000m towards the 100,000 target to be reached by Christmas Eve.

Re: Cross Training: Rowing
« Reply #53 on: December 05, 2009, 04:24:54 pm »
Another go at 10,000m today, this time with a bit less restraint, since I had some idea of what I might be capable of.  Did it in 44:39.2, which I was quite pleased with.

simonp

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Re: Cross Training: Rowing
« Reply #54 on: December 05, 2009, 04:45:10 pm »
If I can get my mitts on some zinc oxide tape tomorrow i will have a go at 10,000m.

Re: Cross Training: Rowing
« Reply #55 on: December 05, 2009, 05:28:24 pm »
If I can get my mitts on some zinc oxide tape tomorrow i will have a go at 10,000m.


Well, your'e about 10% faster than me at 2000m, so if the same proportional difference applies at 10,000m, you should be looking for around 40:11.  No pressure, though :).

simonp

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Re: Cross Training: Rowing
« Reply #56 on: December 05, 2009, 05:36:26 pm »
I was going to aim for 42:00.  In truth I think I could have gone faster when I did 30:00 for 7432m on Tuesday; if I did 10,000m at that pace it would be 40:36.


simonp

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Re: Cross Training: Rowing
« Reply #57 on: December 06, 2009, 02:31:41 pm »
Found myself a bit off from the start.

The guy did say I'd probably have a bit of muscle fatigue for a couple of days after the VO2max test, and I then went to the Cambridge CC annual dinner where I got all boozed up and then yesterday was a hangover.

Still, I beat my original target - I did it in 41:45.0


Re: Cross Training: Rowing
« Reply #58 on: December 06, 2009, 05:37:38 pm »
Still, I beat my original target - I did it in 41:45.0

Well done :thumbsup:

Valiant

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Re: Cross Training: Rowing
« Reply #59 on: December 07, 2009, 04:08:37 am »
So how much are these things?
You have the right to remain silent. Anything you say will be misquoted, then used against you.

Support Equilibrium

Re: Cross Training: Rowing
« Reply #60 on: December 07, 2009, 09:06:37 am »
So how much are these things?

On ebay; model Cs go for between 300 and 500; model Ds for between 500 and 700.

I bought a refurbed D from these people:
   Amazon Leisure UK Ltd – Europe’s Largest Supplier of Fitness Equipment

simonp

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Re: Cross Training: Rowing
« Reply #61 on: December 08, 2009, 10:45:11 pm »
Still, I beat my original target - I did it in 41:45.0

Well done :thumbsup:

So I tried to go a bit slower tonight on account of having spent the entire of the 10,000m waiting for it to be over.  Much more relaxed pace, 42:49.6, which was easy to maintain and I did a nice steady 21spm or so.  That power output is more like my aerobic training level (165 watts average).

Will be much easier to meet the target.

Oh and some git has beaten my 5,000m time at the gym finally.  By a country mile; 18:45 to my 19:32.  There is no way I'm getting close to that any time soon.

Re: Cross Training: Rowing
« Reply #62 on: December 09, 2009, 02:34:20 pm »
When you do Pyramid sets - do you work at the same rate for each step in the pyramid, or do you just go "As hard as you bloody well can" for that time?

I did a set earlier - and was able to do a <2m split for one minute, but couldn't do that kind of workload for longer. The longer steps were more like 2:05 to 2:08 splits.

F*cking hard work though - I was jelly afterward.

Re: Cross Training: Rowing
« Reply #63 on: December 09, 2009, 02:40:55 pm »
I think we used to do pyramids every which way - it could be either holding the rate constant and moving the split up & down, or ignoring the split and just moving the rate up and down.

The former is probably better if you're not being coached because it's too easy to let technique go to sh*t as the rate comes up if you havent got a small, angry person shouting at you.  The latter is more like actual rowing though, where you have to follow the rate pattern set by the stern pair and can slack off / pull harder depending on how fruity you're feeling.   

Have you had any coaching yet chris? 

Oh and some git has beaten my 5,000m time at the gym finally.  By a country mile; 18:45 to my 19:32.  There is no way I'm getting close to that any time soon.


sorry 'bout that...   ;)

Re: Cross Training: Rowing
« Reply #64 on: December 09, 2009, 02:51:31 pm »
Have you had any coaching yet chris? 

No. Still wanting to take you up on your previous offer of some  :thumbsup:.

We should sort out a date.

mattc

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Re: Cross Training: Rowing
« Reply #65 on: December 09, 2009, 04:15:10 pm »
Basically, you work out the 500m splits for your target time, then it's -2 secs for the first 500m, +2 secs for the middle 1k, then -2 secs (hopefully) for the last 500m and wind for the finish from 300m out. Even if you feel brilliant in the first 500m, stick to the plan, or you will get bitten later.

Also, go off silly hard in the first 10 strokes and then settle to race pace - we have a small alactic anaerobic respiration system which can be regarded as 'free', but once gone is gone, and you'll only have the wherewithall to use it at the start.

I talk a good race, me.    Wheeze. Bleurgh.  :sick:

Thanks.  It all sounds like good sense - I'll give it a try next time I do 2000m, probably at the weekend.

Well, I tried it this morning - normally I'd be out on my bike on a Sunday morning, but the weather here is a bit iffy, so I decided to use the rower instead.  1000 meter warm-up, then onto the 2000 metre row.  I was aiming for 8:16, so the plan was to do the first 500 in 2:02, the next 1000 in 4:12 and the last 500 in 2:02.  It worked a treat, I stuck more or less to the plan and came out with a final time of 8:14.8, so thanks for the advice, Marco :thumbsup:

I'm also trying to do the "100,000 metres by Christmas Eve" challenge, referred to by Andy Cox upthread.  21000 metres done so far (in four days), only another 79000 to go in 25 days.  Eminently achievable, I think, barring injury or illness.   My plan is to do four sessions per week at 7000 metres per session.

Well .... just done my 2nd attempt in a week (also 3rd go this year).
8:18 for 2,000m

I rowed to my HR, sticking to my 30min bike TT rate, so I had a little more to give, but not a lot. I do think rowing fitness is very comparable with bike fitness, as I have done well under 8mins in the past, but I am MUCH less fit than July due to all the injury time.

So I'm slower than Bridget's 5k pace - a bloody girly!
Has never ridden RAAM
---------
No.11  Because of the great host of those who dislike the least appearance of "swank " when they travel the roads and lanes. - From Kuklos' 39 Articles

simonp

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Re: Cross Training: Rowing
« Reply #66 on: December 09, 2009, 04:47:21 pm »
So I'm slower than Bridget's 5k pace - a bloody girly!

If it's any help, that was first time on a rower for 2 months.

mattc

  • "Hannibal"
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Re: Cross Training: Rowing
« Reply #67 on: December 09, 2009, 04:50:24 pm »
So I'm slower than Bridget's 5k pace - a bloody girly!

If it's any help, that was first time on a rower for 2 months.

Yeah, but you're taller than me. :P
Has never ridden RAAM
---------
No.11  Because of the great host of those who dislike the least appearance of "swank " when they travel the roads and lanes. - From Kuklos' 39 Articles

simonp

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Re: Cross Training: Rowing
« Reply #68 on: December 10, 2009, 12:25:43 am »
So I'm slower than Bridget's 5k pace - a bloody girly!

If it's any help, that was first time on a rower for 2 months.

Yeah, but you're taller than me. :P

True, but I'm a lightweight.

I think rowing flat out's the wrong approach anyway.  I'll gain more rowing 40 mins at 165W compared to 20 mins at 200W.


Re: Cross Training: Rowing
« Reply #69 on: December 10, 2009, 12:21:55 pm »
I'm also trying to do the "100,000 metres by Christmas Eve" challenge, referred to by Andy Cox upthread.  21000 metres done so far (in four days), only another 79000 to go in 25 days.  Eminently achievable, I think, barring injury or illness.   My plan is to do four sessions per week at 7000 metres per session.

I've now done 69,000 metres and I'll be doing another 7,000 tonight, so only another 24,000 to go after today.  I haven't had any more attempts at 2,000m since my 8:14.8, but I might have another go at the weekend.

simonp

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Re: Cross Training: Rowing
« Reply #70 on: December 10, 2009, 12:44:23 pm »
I'm on 27432 with another 10,000 tonight taking me to 37,432. Lots to do. Starting late doesn't help. Two Christmas dinners next week so I might do 2x10,000 on sat and sun.

mattc

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Re: Cross Training: Rowing
« Reply #71 on: December 10, 2009, 12:52:05 pm »
Yeah, but you're taller than me. :P

True, but I'm a lightweight.

At first I thought you were just stating facts. But I now find the limit is 72.5 kg, and:
I can't get below 73kg at the moment.  Bounced back up to 73.7 this morning

So there's only 1 conclusion:
Are you calling me fat?!?
Has never ridden RAAM
---------
No.11  Because of the great host of those who dislike the least appearance of "swank " when they travel the roads and lanes. - From Kuklos' 39 Articles

simonp

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Re: Cross Training: Rowing
« Reply #72 on: December 10, 2009, 01:11:37 pm »
Yeah, but you're taller than me. :P

True, but I'm a lightweight.

At first I thought you were just stating facts. But I now find the limit is 72.5 kg, and:
I can't get below 73kg at the moment.  Bounced back up to 73.7 this morning

So there's only 1 conclusion:
Are you calling me fat?!?

I thought the standard definition of lightweight was <75kg.  If >75kg is fat, then I was fat a couple of weeks ago.

Quote
Below are the definitions for lightweight and heavyweight for men and women. These weight categories only apply to rowing.

Lightweight Women: <= 135lbs (61.5kg)
Heavyweight Women: > 135 lbs (61.6kg)

Lightweight Men <= 165lbs (75kg)
Heavyweight Men > 165lbs (75kg)


Re: Cross Training: Rowing
« Reply #73 on: December 10, 2009, 01:22:15 pm »
<Garfield>

I'm not fat, I'm just undertall.

</Garfield>
"Yes please" said Squirrel "biscuits are our favourite things."

simonp

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Re: Cross Training: Rowing
« Reply #74 on: December 10, 2009, 11:31:41 pm »
Another 10,000m this evening.  My average HR for this was 153bpm compared to 161bpm from two days ago.  Little bit of training effect there.  :)

0.5s faster, too.