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A member of an indoor rowing team or club? If so, this is the place for you.
Swittenbrink
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Re: Forum Flyers

Post by Swittenbrink » November 26th, 2020, 11:04 pm

jackarabit wrote:
November 26th, 2020, 6:40 pm

Agree with Neil. Fine effort and remarkably flat-paced with reference to target. You didn’t want it over bad enuf to quit! Enjoy your family and after T-day is a memory, check your placing in C2 rankings and identify distance at which target pace began to deteriorate. Analysis serves ambition.
Around 26k(2:23+) I started to fall off and around 34k(2:30+) it got really bad.

About 70th percentile just filtering female. Approx 88th filtering for country.
32, f, 5'8", 134lbs
PB: 1min 289m, 500m 1:49.5, 1km 4:04.9, 4min 1010m, 2km 8:25.8, 5km 21:39.9, 6km 27:55.1, 30min 6731m, 10km 48:05.5, HM 1:36:53.2, FM 3:20:54.9

Babbsy23
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Re: Forum Flyers

Post by Babbsy23 » November 27th, 2020, 3:59 am

Swittenbrink wrote:
November 26th, 2020, 11:04 pm
jackarabit wrote:
November 26th, 2020, 6:40 pm

Agree with Neil. Fine effort and remarkably flat-paced with reference to target. You didn’t want it over bad enuf to quit! Enjoy your family and after T-day is a memory, check your placing in C2 rankings and identify distance at which target pace began to deteriorate. Analysis serves ambition.
Around 26k(2:23+) I started to fall off and around 34k(2:30+) it got really bad.

About 70th percentile just filtering female. Approx 88th filtering for country.
That's a fantastic effort, I'd be proud of that. Well done!

Interesting that the 'drop off' in pace (if you could call it that) was around 30k - the point of your longest 'training' run where you were able to hold the 2:19 pace.

A general question for everyone - is there any secret recipe for extending endurance in preparation for these long distance events? Is it more long distance training or faster shorter stuff so that target pace becomes 'easier' to hold for the required duration (or some combination of both!)?

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Re: Forum Flyers

Post by Babbsy23 » November 27th, 2020, 5:49 am

hjs wrote:
November 21st, 2020, 10:46 am
MarcWB wrote:
November 21st, 2020, 9:36 am
Babbsy23 wrote:
November 21st, 2020, 8:19 am
Any tips on pacing this months CTC 1,2,3,2,1 / r2? My latest 8x500m / r3 was down to 1:55 so was going to start there.

I probably only have one shot at it next week so trying to pace it right first time and avoid giving too much (or too little) on the first couple of intervals.
I'd be interested to know this too. If it's 9 minutes with rest my complete guess would be around 2k pace?
Faster, start out at 2k min 2 seconds for the first 2.
The 3 min around 2k pace.
The 2 min close to max.
Last min, whatever is left.
I managed 2,403m, 1:52.3, paced as follows:

1min 1:48
2min 1:52
3min 1:56
2min 1:52
1min 1:46

I didn't have a 2k pace as a reference (it's a bit out of date and not reflective of my current fitness progress), but my 1k all out effort is 1:54.5.
Seemed to work OK, I could probably shave a couple of tenths off if I had time for another attempt but not much more.

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hjs
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Re: Forum Flyers

Post by hjs » November 27th, 2020, 6:18 am

Babbsy23 wrote:
November 27th, 2020, 5:49 am


I managed 2,403m, 1:52.3, paced as follows:

1min 1:48
2min 1:52
3min 1:56
2min 1:52
1min 1:46

I didn't have a 2k pace as a reference (it's a bit out of date and not reflective of my current fitness progress), but my 1k all out effort is 1:54.5.
Seemed to work OK, I could probably shave a couple of tenths off if I had time for another attempt but not much more.
Well done, regarding your 1k pace, think you are faster. A way to guess how fast a session can be is looking at people around your ctc entry and see how they did during other months. Not just look at 1, but use a few at least.

A session like this can’t be done at 1k pace. Simply looking at that I would say sub 1.52.

Ps a good session to train/judge 1k pace is 12x 250m at your 1k rating. Rest 1 min. Result will be close to 1k pace.

Dangerscouse
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Re: Forum Flyers

Post by Dangerscouse » November 27th, 2020, 10:45 am

Babbsy23 wrote:
November 27th, 2020, 3:59 am
A general question for everyone - is there any secret recipe for extending endurance in preparation for these long distance events? Is it more long distance training or faster shorter stuff so that target pace becomes 'easier' to hold for the required duration (or some combination of both!)?
Ime, the best solution is to do the longer distances at slightly faster than your target pace. Endurance is far more important to toughen up your mindset and familiarity with the type of discomfort that you will definitely encounter. The differences in persevering through long distance, and coping with the pain of short sharp distances, are quite marked, but there are benefits to be taken from doing the short stuff too, so they are worth continuing.

You know when you're used to long distances when you get under 10k, and you think, 'almost done' :D

I'd also say the secret is possibly being able to zone out, whilst still being able to focus on the numbers, but not be overwhelmed by them. It's all about bite sized chunks and celebrating reaching small milestones.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Swittenbrink
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Re: Forum Flyers

Post by Swittenbrink » November 27th, 2020, 12:22 pm

To prep for my first HM I just set a slower pace and went for 20k over and over and over. I saw my pace getting faster and I was more comfortable. I'm sure that's not the official prep, haha. But for my HM it worked. I got more comfortable with what I was capable of and how/when to push myself.

When I did the FM it was a different ball game. The pain wasn't in my chest or muscles. I experienced some joint pain when I had a fair distance left and I knew I had to back off. Again, I have to learn what my body is saying.

For endurance I guess you don't know until your try. Make sure you have the form right and go for it. Then look at what you did and how you can correct/improve.
32, f, 5'8", 134lbs
PB: 1min 289m, 500m 1:49.5, 1km 4:04.9, 4min 1010m, 2km 8:25.8, 5km 21:39.9, 6km 27:55.1, 30min 6731m, 10km 48:05.5, HM 1:36:53.2, FM 3:20:54.9

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jackarabit
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Re: Forum Flyers

Post by jackarabit » November 27th, 2020, 10:26 pm

Dangerscouse wrote:
November 27th, 2020, 10:45 am
Babbsy23 wrote:
November 27th, 2020, 3:59 am
A general question for everyone - is there any secret recipe for extending endurance in preparation for these long distance events? Is it more long distance training or faster shorter stuff so that target pace becomes 'easier' to hold for the required duration (or some combination of both!)?
Ime, the best solution is to do the longer distances at slightly faster than your target pace. Endurance is far more important to toughen up your mindset and familiarity with the type of discomfort that you will definitely encounter. The differences in persevering through long distance, and coping with the pain of short sharp distances, are quite marked, but there are benefits to be taken from doing the short stuff too, so they are worth continuing.

You know when you're used to long distances when you get under 10k, and you think, 'almost done' :D

I'd also say the secret is possibly being able to zone out, whilst still being able to focus on the numbers, but not be overwhelmed by them. It's all about bite sized chunks and celebrating reaching small milestones.
Indoor rowing marathon training is not the undiscovered country no matter how much your first may seem like death in life. Link below is a respected training plan which is getting harder to find on the net due to the commercial imperatives (need to make a buck) of its designer. Please note that the host site is not secure.

http://indoorsportleague.com/assets/doc ... _guide.pdf

In addition, The Concept 2 Rowing Guide, Version 2 has marathon training plans designated as 80K and 110k referencing volume required per training period.

And the current Eddy Fletcher factory store here:

https://fletchersportscience.com/
There are two types of people in this world: Those who can extrapolate from incomplete data

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Swittenbrink
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Re: Forum Flyers

Post by Swittenbrink » November 28th, 2020, 9:20 am

jackarabit wrote:
November 27th, 2020, 10:26 pm

Indoor rowing marathon training is not the undiscovered country no matter how much your first may seem like death in life. Link below is a respected training plan which is getting harder to find on the net due to the commercial imperatives (need to make a buck) of its designer. Please note that the host site is not secure.

http://indoorsportleague.com/assets/doc ... _guide.pdf

In addition, The Concept 2 Rowing Guide, Version 2 has marathon training plans designated as 80K and 110k referencing volume required per training period.

And the current Eddy Fletcher factory store here:

https://fletchersportscience.com/
Interesting resources! Lots to read. After reading some last night I discovered that my pace/time was okay. He used the wattage of a 2k to calculate how you should pull for a FM. You should put out about 60-70% of the power of the 2k for the FM - I did an average of just over 69%. No, I did not do a 12 week training program or have the water intake needed, but I think I turned out ok. Next time (hahahahaha) I know what to work on.
32, f, 5'8", 134lbs
PB: 1min 289m, 500m 1:49.5, 1km 4:04.9, 4min 1010m, 2km 8:25.8, 5km 21:39.9, 6km 27:55.1, 30min 6731m, 10km 48:05.5, HM 1:36:53.2, FM 3:20:54.9

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jackarabit
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Re: Forum Flyers

Post by jackarabit » November 28th, 2020, 11:51 am

Swittenbrink wrote:
November 28th, 2020, 9:20 am
jackarabit wrote:
November 27th, 2020, 10:26 pm

Indoor rowing marathon training is not the undiscovered country no matter how much your first may seem like death in life. Link below is a respected training plan which is getting harder to find on the net due to the commercial imperatives (need to make a buck) of its designer. Please note that the host site is not secure.

http://indoorsportleague.com/assets/doc ... _guide.pdf

In addition, The Concept 2 Rowing Guide, Version 2 has marathon training plans designated as 80K and 110k referencing volume required per training period.

And the current Eddy Fletcher factory store here:

https://fletchersportscience.com/
Interesting resources! Lots to read. After reading some last night I discovered that my pace/time was okay. He used the wattage of a 2k to calculate how you should pull for a FM. You should put out about 60-70% of the power of the 2k for the FM - I did an average of just over 69%. No, I did not do a 12 week training program or have the water intake needed, but I think I turned out ok. Next time (hahahahaha) I know what to work on.
You’re a natural, Suzanne. Eddy Fletcher would be pleased by the validation. You should update your 2k pb so folks can follow along on the 2k pace +/- and %2kWatts stuff. Maybe you ranked the 8:25.x but most here are gonna look at your stats line below post and see the previous 8:46.x.
There are two types of people in this world: Those who can extrapolate from incomplete data

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neil262
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Re: Forum Flyers

Post by neil262 » November 28th, 2020, 12:31 pm

Swittenbrink wrote:
November 17th, 2020, 6:54 pm
neil262 wrote:
November 17th, 2020, 4:04 pm

Wow, congratulations! So near to the holy grail of the FM. What seat cover did you go for, and what time did the butt pain begin?
Thanks Neil! I got a Hornet Watersports XL antislip one. Was sore around 20k but I imagine it wasn't recovered from my 22.5k w/o pad the other day, haha! Gonna take it easy (shorter distance) for the next week and hopefully I'll be all set. Blisters happened this time on the backs of my heels, that's a new one for me.
How did the seat pad work out for you on your FM?
Neil
43yo 5ft 10, 78kg
Wirral, UK
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Swittenbrink
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Re: Forum Flyers

Post by Swittenbrink » November 28th, 2020, 12:40 pm

neil262 wrote:
November 28th, 2020, 12:31 pm

How did the seat pad work out for you on your FM?
Worked pretty well. Still felt it but it was more muscle pain rather than the sitting bones screaming. Wouldn't have minded a bit more padding... but for the price it did a good job.

Honestly, I was afraid I was going to damage something else. Over thousands of strokes, if your form is a tad off it'll hurt. I had a pain stretch between my wrist and elbow, maybe the angle I held my hand. And eventually me knees.
32, f, 5'8", 134lbs
PB: 1min 289m, 500m 1:49.5, 1km 4:04.9, 4min 1010m, 2km 8:25.8, 5km 21:39.9, 6km 27:55.1, 30min 6731m, 10km 48:05.5, HM 1:36:53.2, FM 3:20:54.9

AnnaRaeGreen
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Re: Forum Flyers

Post by AnnaRaeGreen » November 29th, 2020, 11:16 am

Congratulations Suzanne on your FM! That's quite an accomplishment.

For those of you wanting to try something different, there are only 2 days left in the CTC for November (maybe only 1 day for the Australian members).

We only need 2 more rowers to float an eighth boat - any rower will do as FF VIII already has a L and a F.

Anybody else willing to give it a try?

Anna Rae
Anna Rae Green
Medicine Hat, AB Canada
FHWT, Age 54

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jackarabit
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Re: Forum Flyers

Post by jackarabit » November 29th, 2020, 11:43 pm

We may get a couple entries for #8 from bumps higher up the food chain. Those entries could be yours and mine, Anna Rae. One day to go on the near side of the dateline.

Macroth having a run at FF top gun this month.
There are two types of people in this world: Those who can extrapolate from incomplete data

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Swittenbrink
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Re: Forum Flyers

Post by Swittenbrink » December 4th, 2020, 12:57 pm

Holy ouch.
This month's CTC is NOT a 500, HAHA.
1st attempt was a fail. Next time I'll pace a tad slower.
32, f, 5'8", 134lbs
PB: 1min 289m, 500m 1:49.5, 1km 4:04.9, 4min 1010m, 2km 8:25.8, 5km 21:39.9, 6km 27:55.1, 30min 6731m, 10km 48:05.5, HM 1:36:53.2, FM 3:20:54.9

Swittenbrink
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Re: Forum Flyers

Post by Swittenbrink » December 7th, 2020, 11:57 am

Okay, attempt 2 at the CTC posted. Going to have to try again. Coming for you, Sheena 😉 Rematch for that other close CTC (where you smoked me)

Little friendly competition 😊
32, f, 5'8", 134lbs
PB: 1min 289m, 500m 1:49.5, 1km 4:04.9, 4min 1010m, 2km 8:25.8, 5km 21:39.9, 6km 27:55.1, 30min 6731m, 10km 48:05.5, HM 1:36:53.2, FM 3:20:54.9

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