What Training Have You Done Today?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: What Training Have You Done Today?

Postby hjs » September 12th, 2017, 10:49 am

-marius- wrote:
Gammmmo wrote:Marius - no, my best is about 45 in one set...and even for that I have to change hand position several times throughout the set.
Can I ask you have you tried comparing the results from the same session you did fasted to when you did it having ingested some carbs?

Haven't done any direct comparisons as I enjoy early sessions without any other intake than water and sometimes a little caffeine. Does not feel like I'm running out of energy either, even on the longer sessions.
Do you think it will make any difference for example on a 2K/5K?


Rowing when longer awake will be more of an influence, body needs 5/6 hours to fully function, energywise is not a problem if you ate well the day before.
Some people handle early rows better than others. Know a guy who wakes up 4.30 everyday to train......
For my training see twitter @Hjsrowing
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Re: What Training Have You Done Today?

Postby Anth_F » September 12th, 2017, 11:52 am

Sod them early morning rows. Nobody could pay me enough to do them nowadays!

Late afternoon/early evening is the best times :wink:
"I don't have time" is the grown up version of "my dog ate my homework"

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Re: What Training Have You Done Today?

Postby Gammmmo » September 12th, 2017, 11:58 am

hjs wrote:
-marius- wrote:
Gammmmo wrote:Marius - no, my best is about 45 in one set...and even for that I have to change hand position several times throughout the set.
Can I ask you have you tried comparing the results from the same session you did fasted to when you did it having ingested some carbs?

Haven't done any direct comparisons as I enjoy early sessions without any other intake than water and sometimes a little caffeine. Does not feel like I'm running out of energy either, even on the longer sessions.
Do you think it will make any difference for example on a 2K/5K?


Rowing when longer awake will be more of an influence, body needs 5/6 hours to fully function, energywise is not a problem if you ate well the day before.
Some people handle early rows better than others. Know a guy who wakes up 4.30 everyday to train......


trainable to some degree but you are going against circadium rhythm
45M, 5'11", 71kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m (it won't be long now :) ), <6:45(2K)

Erg on!
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Re: What Training Have You Done Today?

Postby nick rockliff » September 12th, 2017, 3:29 pm

Missed a session yesterday, was a bit late home and couldn't be bothered. Bit of a rest the day after HM was probably a good idea too :D

Just a 30r22 tonight with the plan to sit on 1.54, bit of preparation for British Record HM attempt in a couple of months. Target for that will be 1.54 r23/24. Will need to put more 60 min sessions in at UT2 to build a bit better aerobic base than I have now.

30 - 7898 - 1.53.9 - 22

06 - 1579 - 1.53.9 - 22 - 138 end HR
12 - 1579 - 1.53.9 - 22 - 148
18 - 1580 - 1.53.9 - 22 - 151
24 - 1580 - 1.53.9 - 22 - 155
30 - 1580 - 1.53.9 - 22 - 156

Quite straight forward but do need to drink more water through the day.

London bound tomorrow for a couple of days, so no session tomorrow. Early start too, need to be on the road by 5.00am
Age 60 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC
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Re: What Training Have You Done Today?

Postby Anth_F » September 12th, 2017, 4:44 pm

Gotta lovely 30min in this evening :D Definitely feeling the fitness getting right back on track with more rowing lately. Much more enjoyable on the machine again, and not a grind like it was becoming through lack of meters.

df120 - 189w - RPE 4.8

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1000m cool down @ 2:14 r16

Then 10 mins Power Plate'
"I don't have time" is the grown up version of "my dog ate my homework"

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Re: What Training Have You Done Today?

Postby Rod » September 13th, 2017, 6:51 am

6k (for the CTC)

Time..................22:20.9
Average pace........1:51.7
SPM....................34
DF......................113

I went off a bit too slowly but the last 2k was 7:19.8 (1:49.9) so I think that tells me there's a faster one to come by the end of the month.
Last edited by Rod on September 13th, 2017, 7:37 am, edited 1 time in total.
60 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.2 on 15th February 2017
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Re: What Training Have You Done Today?

Postby lwtguy » September 13th, 2017, 7:33 am

Been busy the last few days but haven't really been able to post. Monday was a morning 45' erg with rate changes every 5' (16,18,20) repeating three times. 11509m (1:57.2). I was shooting for breaking 1:57 but I guess I'll have to get it next time.

Afternoon was OTW, doing 2x8x (2' on / 2' off). Rates were 22,22,26,26,22,22,28,28 on the first set and +2 on the second set. Did a total of 30K on Monday.

Yesterday was 40' broken down as 3' @ hard steady state pace (5K+ 10" ish), then 1' @ 5K-10K pace, then 1' "off" (the off is only around 2:05 pace). Total was 10726m (1:51.8) @25spm. I've found that this workout is usually about 4-6 splits about my actual 10K pace. Afternoon was a lift, and then a 2K cooldown @ 2:15. Did 16K total.
Bill, 23, 160-165 lbs.
PBs-- 500m 1:28.9-- 1K 3:08.9-- 2K 6:37.7-- 5K 17:27.6
6K 21:11.2-- 30' 8342m-- 10K 35:54-- 60' 16209m
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Re: What Training Have You Done Today?

Postby -marius- » September 14th, 2017, 3:06 am

Morning 30' TT on empty stomach. New PB by 155m.
Will start experimenting with loading carbs before the workouts from next week to see if there are any noticeable differences. Will try different carb sources such as rice cakes, banana, maltodextrin/vitargo/dextrose whatever I can get my hands on in reasonable sample sizes from the supplement store.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,659m 1:43.9 312 1371 28
5:00.0 1,405m 1:46.7 288 1288 26
10:00.0 1,417m 1:45.8 295 1314 26
15:00.0 1,431m 1:44.8 304 1344 28
20:00.0 1,450m 1:43.4 316 1387 29
25:00.0 1,461m 1:42.6 323 1411 30
30:00.0 1,495m 1:40.3 347 1491 33
40y/o, 187cm, 91kg - started rowing Jan 2017
PBs: 500m 1:23.5 -- 1K 2:59.5 -- 2K 6:17.0 -- 5K 16:45.5 -- 6K 20:29.1 -- 1' 362m -- 4' 1306m -- 30' 8659m
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Re: What Training Have You Done Today?

Postby Gammmmo » September 14th, 2017, 3:29 am

-marius- wrote:Morning 30' TT on empty stomach. New PB by 155m.
Will start experimenting with loading carbs before the workouts from next week to see if there are any noticeable differences. Will try different carb sources such as rice cakes, banana, maltodextrin/vitargo/dextrose whatever I can get my hands on in reasonable sample sizes from the supplement store.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,659m 1:43.9 312 1371 28
5:00.0 1,405m 1:46.7 288 1288 26
10:00.0 1,417m 1:45.8 295 1314 26
15:00.0 1,431m 1:44.8 304 1344 28
20:00.0 1,450m 1:43.4 316 1387 29
25:00.0 1,461m 1:42.6 323 1411 30
30:00.0 1,495m 1:40.3 347 1491 33


Go for something easily digestible...ideally a carb drink. FWIW I use something like this:
https://www.zipvitsport.co.uk/products/ ... te-uk.html

Obviously, solid food will be assimilated more slowly and more likely to give you a stitch. It just depends on how long you wait after waking before you do your workout....
45M, 5'11", 71kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m (it won't be long now :) ), <6:45(2K)

Erg on!
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Re: What Training Have You Done Today?

Postby lindsayh » September 14th, 2017, 6:49 am

2k @2:10
15x 1'/1'R @1:41.2
df131 sr31 337w rpe8 mhr157
slowest 1:41.6
2k @2:12
Lindsay
65yo 89kg
Sydney Australia
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PBs 1 min 362m ('15), 500m 1:25.4 ('14), 2k 6:46.1 ('15), 5km 18:07.9 ('16) HM @1:59.2 ('16)
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Re: What Training Have You Done Today?

Postby -marius- » September 14th, 2017, 8:34 am

Gammmmo wrote:
Go for something easily digestible...ideally a carb drink. FWIW I use something like this:
https://www.zipvitsport.co.uk/products/ ... te-uk.html

Obviously, solid food will be assimilated more slowly and more likely to give you a stitch. It just depends on how long you wait after waking before you do your workout....


Vitargo seems very easily digestible. Can get it in 75gr samples so I don't have to buy a big box.
40y/o, 187cm, 91kg - started rowing Jan 2017
PBs: 500m 1:23.5 -- 1K 2:59.5 -- 2K 6:17.0 -- 5K 16:45.5 -- 6K 20:29.1 -- 1' 362m -- 4' 1306m -- 30' 8659m
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Re: What Training Have You Done Today?

Postby mitchel674 » September 14th, 2017, 10:16 am

Hurricane Irma has messed with my training schedule as she blew just east of my home. I've been without power now for 4 days and spending my time cleaning up the yard.

I realized 2 days ago that I could still row without electricity. Felt good to get 30 minutes in for 6400m. Yesterday I decided to try a 2k and rowed a new PB at 8:24. This was done in the dark. May not seem like much to most of you, but this is a significant improvement for me since I restarted rowing 5 weeks ago.
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Re: What Training Have You Done Today?

Postby Anth_F » September 14th, 2017, 2:14 pm

mitchel674 wrote: I decided to try a 2k and rowed a new PB at 8:24. This was done in the dark. May not seem like much to most of you, but this is a significant improvement for me since I restarted rowing 5 weeks ago.


I can certainly relate, and well done. I remember getting down to 8:30. after maybe 5 weeks like you. I was rowing every day too, it then took a while and solid work to see further improvements to get down to 8:15.. then getting sub 8' seemed like it would never happen :shock: But eventually it did but it hurt a lot to get it done, but from then on the time fell off easily.
"I don't have time" is the grown up version of "my dog ate my homework"

40yo 5'10 76kg
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Re: What Training Have You Done Today?

Postby jackarabit » September 14th, 2017, 2:19 pm

mitchel674 wrote:Hurricane Irma has messed with my training schedule as she blew just east of my home. I've been without power now for 4 days and spending my time cleaning up the yard.

I realized 2 days ago that I could still row without electricity. Felt good to get 30 minutes in for 6400m. Yesterday I decided to try a 2k and rowed a new PB at 8:24. This was done in the dark. May not seem like much to most of you, but this is a significant improvement for me since I restarted rowing 5 weeks ago.


No trouble with heat and humidity?
There are two types of people in this world: Those who can extrapolate from incomplete data

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Re: What Training Have You Done Today?

Postby mitchel674 » September 14th, 2017, 2:27 pm

Anth_F wrote:
mitchel674 wrote: I decided to try a 2k and rowed a new PB at 8:24. This was done in the dark. May not seem like much to most of you, but this is a significant improvement for me since I restarted rowing 5 weeks ago.


I can certainly relate, and well done. I remember getting down to 8:30. after maybe 5 weeks like you. I was rowing every day too, it then took a while and solid work to see further improvements to get down to 8:15.. then getting sub 8' seemed like it would never happen :shock: But eventually it did but it hurt a lot to get it done, but from then on the time fell off easily.


Thanks for the encouragement. I need to just keep rowing long pieces and build my endurance. My power is still a discouraging 140w, but I can see slow and steady improvement in my stamina after just 5 weeks.
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