Anth_F wrote:Train a lot more often!! It appears to me, given your stats etc and how long you have been rowing, times should be much faster than that.
As for technique we can't give much until we see it... so try posting up a video.
Thank you for the response, Ant! Yeah, I think I need to post a video. Any specific rate/speed I should consider for the video?
I actually only just noticed your stroke ratings for the sessions, the rates are very much all over the place which would suggest the technique needs some work.
There are many great instructional videos on youtube to help you out with this. And then it's just a case of working on technique drills etc for a good while until you have a solid foundation on your technique. Only then, start to think about the numbers, IMO
Thats what i did, spent the first few weeks developing a good technique from following several of the youtube videos and it's really stood me in good stead.
I just showed a subset of sessions at different rates to show that all my sessions aren't at the same rate, and that I'm slow at all rates.
In other words, the rates aren't all over the place by accident; I was deliberately trying to row those distances at different rates to find one I'm comfortable at. I've probably rowed a million meters by now, with about a quarter of that since last September (about 40 sessions in that time).
Rod wrote:Drag Factor is a big influence on technique and you haven't mentioned it so it may be helpful to ask if you understand it and if so what Drag Factor are you using?...
I'd also suggest looking at this training plan...
Lastly, at 5'7'' and 200lbs you are going to benefit if you can reduce the 200lbs but that's another story I guess! Good luck with it, I'm looking forward to following your progress.
Hi Rod, thanks for the comments. Yeah, I'm familiar with the drag factor/damper setting stuff. Mine is set at 104, so that's not the problem, I think.
I've thought about doing the Pete Plan several times (especially the beginner version). I haven't for exactly this reason that I fear I have bad technique and I don't want to solidify it. Maybe that's silly on my part.
Regarding my weight, well, yeah.
I should have mentioned that I was 232 lbs in August, so - by switching to a doctor-ordered Mediterranean diet and with an emphasis on this regular exercise routine - I'm already ~30 lbs lighter. My goal is to be 160 lbs, but I suspect that'll take all of 2017.
just get on with it?
That's always a good idea, if not a sine qua non.
I'd say what you could get on with would be the main factors, for a few months:
5-10k a day is what's needed for endurance. HR 145 is not too high as you've seen.
100 Watt (pace 2:30) at rating 31 says you need a better stroke. 100W at 20 should be doable, if not easy. Suggest you see the C2 video and the written instructions: http://www.concept2.com/indoor-rowers/t ... que-videos
Low drag (max 130 drag factor) and low feet will help your style and leg use, by improving posture and pull speed.
Thanks, James! May I ask by what you mean by 145 isn't too high? (Just to be clear, I don't mind rowing at 145, but it's right where I transition to not being able to hold a conversation.)
Hmm. 5-10k a day. OK. I was doing that earlier, but the C25K running stuff (which I'm doing every other day, and during the intervals of which my HR regularly hits >170) threw me off and now I'm rowing only once or twice a week. Perhaps I need to re-focus on rowing for a bit. But, in any case, I don't think this solves the speed problem. I'm not improving.
I've seen the C2 videos and read their instructions. (And watched a bunch of other YouTube videos about technique as well.) In my mind, I'm following proper technique. (Though, I strongly suspect, I'm clearly not.)
Yeah, 100W at 20 rating is definitely not easy for me. Here are the broken-down results from such a session from October:
Time Meters /500m Watts Cal/Hr s/m Avg. HR
25:00.1 5,000m 2:30.0 104 657 22 148
5:04.0 1,000m 2:32.0 100 644 22 132
4:52.8 2,000m 2:26.4 112 685 22 143
4:51.9 3,000m 2:25.9 113 688 22 150
5:21.1 4,000m 2:40.5 85 592 21 157
4:50.4 5,000m 2:25.2 114 692 24 159
Note the HRs. This is clearly not easy aerobic exercise for me. I was breathing hard and sweating up a storm.
jackarabit wrote:Rating low (18-22spm) at low drag (110-120 drag factor) with a fast drive and leisurely recovery (1:2 or 1:3 time ratio) will eventually sort your peer group pace problem. Your willingness to do continuous work for 25-60' is a plus for aerobic conditioning no matter how inefficient your stroke may be at this point. You'll get there.
Thanks, Jack. I do appreciate the good wishes. Yeah, I'm not lacking enthusiasm. And a lot of my rows (especially in past years) did exactly as you suggest: rating 16-22 at low drag (~100) and 1:3 recovery. But I'm not getting better (where "better" is defined as more efficient).
You may have more aerobic scope than you think. Plug your numbers into the calculator here and see what you get. (With a max hr of 180 and a resting hr of 60 my aerobic bands are UT2 126-144 and UT1 145-156.)http://www.freespiritsrowing.com/forum/
When folk refer to 'steady state' rows they are usually referring to efforts that largely stay within the UT2 band and last for 40+ mins.
Try and get a grip on a good, sustainable stroke rate. Rates in the high twenties and mid-teens tend to be unduly costly. For UT2 something around 20 is good. Perhaps a touch lower for the very tall and a touch higher for the short.
While rowing strapless normally helps, entirely possible to row strapless and still have a disastrous technique. If you're unsure, throw up a video as Ant says. We all love a video.
Thanks Gary. These UT bands are new to me, so I'm grateful to you for introducing me to them. I get that the notion corresponds roughly to the idea of HR zones. My numbers are similar to yours, though my resting HR is higher (~70). I understand that, and - agreed - I'm trying to do work in UT2. But, to stay here, my speed would be 2:45/2:55 for 5K/10K at 20 s/m, and I'm trying to understand why it's so slow. As Jack said, 100W (or 2:30/500m) at 20 s/m - for example - should be "easy" (and thus in UT2?), and it's not.
I guess I need to post a video. I'm happy so many folks here are willing to watch me do my thing, but I'm kinda embarrassed at the idea. I'll get over it. :/