Concept2 Forum

Strength coach Will (posts on this site) has a website where he cites studies that hamstring exercises are effective in relieving lower back problems for rowers. He likes exercises with an inflatable ball. I have one and am doing these. Here is his web page, you have to look around, he has you-tube ...

How is your routine impacted by the virus? For me fitness center and rowing club closed down and my own rowing machine is in Austria where I cannot get to it. So now mostly jogging and have a stationary bike available. Lots of squat jumps. May not be a bad idea to take a break off rowing since after...

Plan instead to increase the number of sessions per week. You are not even doing what 60 year old fitness enthusiast do. How do you think this will amount to something?

It happened to me once at the start of a 1K. I was sitting on a towel to boot!!
Solution: no towel, raise the footplate. Raising the footplate proved helpful all around.

Dean Rogers wrote: ↑

February 7th, 2020, 7:23 pm

Started a week ago on the rower at the gym.

Today I tried a drag of 143 and pulled 126.5.

Cheers Rogers over.

That's excellent. Keep at it, you are not nearly at your limit yet.

I use the assault bike on occasion. On this my maximum power output for durations 2-10mins is about 20%
higher than on the rowing machine. Do you notice something similar comparing the rower to the bike erg?

I am suffering on intervals and in earlier times could even be nauseous. I now refuse to go that far and have become "flexible". E.g.: I plan on doing 3 x 1500 and have some idea of the pace but am too fast on Nr. 1,2. I am then willing to cancel Nr. 3 if the first two feel hard enough. I do the sam...

Nomath wrote: ↑

January 14th, 2020, 6:49 pm

This discussion is largely off-topic.

OK. I concur with the 8 weeks. That's exactly how long it took me after 4 weeks vacation to get back to peak performance.

Intensity is not measured by how hard it feels but simply by power output period. To do a high intensity set you need to be warmed up but not tired. The set itself needs to have some impact, meaning you should be whacked, otherwise it serves no purpose. Such sets are needed to maximize 5K performanc...

How can you say this when you don't know the speed? Simply because it is not possible to extend a 15-24minute max pace to 3 hours. 5K rowing takes anywhere from 15-24 minutes (depending on rower). It is very simple: the shorter the distance the higher the maximally possible pace. The best you can h...

Regarding your question: 60 miles and 1000-2000 m elevation gain is a solid daily effort on a human-powered bicycle. This is at intensity below even UT2, therefore much lower than 5K intensity. That's why you are losing performance on the 5K. During the last vacation I kept myself fit in the high i...

Ok, how many reps of the intervals would you recommend? It all depends on the pace. You are now at about 200W for 30 mins (which is good for being out of shape). You could try 216W for the intervals at 24spm (9W/stroke). In the beginning it is not too important how many reps you do since you have t...

MartinSH4321 wrote: ↑

January 10th, 2020, 1:13 pm

This SPIs won't help him, his current level is >7,5k for 30' (or >203W), a 30R19 with SPI 11 is already 209W, I guess that's your training routine?

It was intended as a guideline once he is in shape.

1:27 for 500m is better than 7500m for 30 mins. So you seem to have more power than endurance. This suggests that you approach the 30 mins "from below", i.e. training at distances below 30mins and paces above 30min pace, then try to extend it to 30 mins on a lucky day. This is really possible. In an...

I looked at these sessions too and extracted some ideas for my own use. The sessions are all defined by stroke rate and are very demanding. I cannot complete some of them even if I pull only 10W per stroke. Pulling 11W per stroke I blow up on most of them. Depending on your goals (e.g. 1K race) 10W ...