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.
mdpfirrman
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Re: What Training Have You Done Today?

Post by mdpfirrman » July 12th, 2018, 9:13 am

@ Rod - as always, I'm pretty awestruck by what you do.

As far as padding, I tried thick foam early on, made it worse. I have this foam pad now -- it's cheap and just enough thickness not to affect power/performance and it has prevented any soreness on my rear since I've had it. The only negative reviews sound like people who have never rowed that want a mattress between them and the seat. It's just enough thickness and never slides very much.

https://www.amazon.com/Hornet-Waterspor ... g+seat+pad
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Rod
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Re: What Training Have You Done Today?

Post by Rod » July 12th, 2018, 11:23 am

Hobbit.............. Thanks and well done on the 2:16.5 paced hour, it got you a little higher in the rankings than you thought you’d get. Good luck with climbing them with the next one!

Here’s the seat pad I use;

http://www.concept2.com/indoor-rowers/a ... s/seat-pad

Gammmmo…..........kind of you to say…..the stroke rate just feels natural, I don’t know why but any lower just doesn’t seem to work!

Dangerscouse……….......Cheers and yes…..in about 2 weeks….oh what fun!

mdpfirrman…………….Thanks Mike……I’m hoping the next one will be faster….I’m in trouble if it’s not as I need to ‘’bed in’’ a decent cruising pace if I’m going to do a decent HM (I’ve been talking about it for too long now so it’s gotta happen by September or that’s it for this year…and as I’m 61 in September there may not be much of a chance next year!)
61 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:58.1 for Silver at the world champs on the 18th February 2018.

Bloodbuzz Corio
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Re: What Training Have You Done Today?

Post by Bloodbuzz Corio » July 12th, 2018, 1:46 pm

@hobbit - great stuff on the hour - you mentioned this was your first hour - was it also your longest erg?

@rod - impressive as always! What spm do you do your shorter pieces (like a 2k) at?

Also an hour for me today - 14,017m (2:08.4) @ 17.8spm.
Rohan - 43y, 178cm, ~75kg, Logbook

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hobbit
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Re: What Training Have You Done Today?

Post by hobbit » July 12th, 2018, 2:15 pm

Bloodbuzz Corio wrote:@hobbit - great stuff on the hour - you mentioned this was your first hour - was it also your longest erg?
Thanks! Yes it was my longest so far, although I've run 16k and HM's long ago. I found that feeling of happily cruising along at close to my limit. It's nice to be back.
M 63 163cm/5' 4" 54kg/120lb
2k 8:16 -- 5k 21:03 -- 30' 7038m -- 10k 43:51 -- 60' 13187m

Rod
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Re: What Training Have You Done Today?

Post by Rod » July 12th, 2018, 2:30 pm

Bloodbuzz Corio wrote: @rod - impressive as always! What spm do you do your shorter pieces (like a 2k) at?
Thanks BC, my last 2k was in February and averaged 38 spm which is normal for me. I would do a speed session such as 8 x 500 3':30r in an average of around 39/40 or so with maybe the last rep as high as 41.

I usually do 2 hard sessions per 7 to 10 days with the rest of it quite long and slow at around 65% of max heart rate and at 20 spm.

It seems to be working for me at the moment and I have tried to rate a little lower with more power in the stroke with the fast stuff but it feels uncomfortable and unnatural so just doesn't seem to work for me........I guess I'm just odd! :? (Plenty of people have agreed with that assessment over the years!) :lol:
61 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:58.1 for Silver at the world champs on the 18th February 2018.

mdpfirrman
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Re: What Training Have You Done Today?

Post by mdpfirrman » July 12th, 2018, 2:35 pm

Another 10K for me today @ 2:12.4 I think. Fourth 10K in around a week or so straight through. Getting back to used to them now. Been finishing off with a cool down on the Air Dyne Pro to make a full hour of cardio on my SS days.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

DavidA
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Re: What Training Have You Done Today?

Post by DavidA » July 12th, 2018, 2:54 pm

Rod wrote:60 minutes

Metres..................15701
Pace....................1:54.6
SPM.....................33
I was an annoying 4 metres short of top place in the 60-69 Lwt world rankings...oh well....should have checked first! :lol:
Frustrating, although, obviously, an awesome row.
I know you have much better experience at this than me, but if I looked at the ranking ahead of time, and went to break it, I would always go out to fast, and not even come close :)

David
57 y / 70 kg / 173 cm / 5 kids / 11 grandkids :)
Received my model C erg 18-Dec-1994

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » July 13th, 2018, 6:43 am

mdpfirrman wrote:I broke down a bought a compression sleeve for my right elbow. When it's getting a bit sore, that helps a ton!Today was 4 X 1500m/
Interesting. Thanks Mike. Maybe I'll give that a go. When I did tri/running occasionally people would use compression sleeves and was never convinced so maybe there is a legit use! (I'm a believer in compression socks/quad guards - used to wear them alot in my biking days going to/from events in the car and for recovery - seemed to help.)
46M, 5'11" 73kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » July 13th, 2018, 8:14 am

3 x 20 min, r1, 2:18 (marathon pace), 2:15 (half marathon pace), then 2:10 (10k pace). I enjoy this kind of row. The Eddie Fletcher plan forces you to watch HR as your target pace which keeps my mind occupied.

I'm still amazed I can row for this length of time on an almost daily basis. I was so concerned about completing a half marathon just one month ago.
53yo male, 6ft, 162lbs

Rod
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Re: What Training Have You Done Today?

Post by Rod » July 13th, 2018, 11:10 am

DavidA wrote:
Rod wrote:60 minutes

Metres..................15701
Pace....................1:54.6
SPM.....................33
I was an annoying 4 metres short of top place in the 60-69 Lwt world rankings...oh well....should have checked first! :lol:
Frustrating, although, obviously, an awesome row.
I know you have much better experience at this than me, but if I looked at the ranking ahead of time, and went to break it, I would always go out to fast, and not even come close :)

David
Thanks David, it wasn't a full pace effort so should go a lot further on the the next one which will be in about 2 weeks time. Mind you....I expect the bloke who's top will do a better one too! :?
61 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:58.1 for Silver at the world champs on the 18th February 2018.

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » July 13th, 2018, 5:09 pm

I haven't been rowing much in July (doing more outside activities )... but I finally decided to give a solid try at a low rate piece... my result..

5000m / 19:55.4 / 1:59.5 / R19 / SPI 10.8 / DF 115 / 205w

Low rate rowing is hard!!! I was breathing pretty normal for the first 2500m but started double breathing between strokes for the last 2500m. Even at 115 DF, the handle began to feel pretty heavy by the end...

Now I am kinda wondering what my 30r20 might look like...
Male, 44, 6ft / 228 lbs, 183cm / 104 kg / Started erging in Jan 2017
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mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » July 13th, 2018, 8:17 pm

1 hour at 2:17 r22. Just over 13km. Nice, easy row to end the "week".
53yo male, 6ft, 162lbs

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » July 14th, 2018, 2:02 am

lancecampeau wrote:I haven't been rowing much in July (doing more outside activities )... but I finally decided to give a solid try at a low rate piece... my result..

5000m / 19:55.4 / 1:59.5 / R19 / SPI 10.8 / DF 115 / 205w

Low rate rowing is hard!!! I was breathing pretty normal for the first 2500m but started double breathing between strokes for the last 2500m. Even at 115 DF, the handle began to feel pretty heavy by the end...

Now I am kinda wondering what my 30r20 might look like...
It is hard, but it does get easier with time. I found my breathing was an issue to start with too. It's a different technique to faster stroke and it's just as tough for rowers who are only used to low strokes and them having to increase their strokes.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » July 14th, 2018, 3:34 am

Heading for 70K on the erg for this week (~10K/day) just steady so 1:59-2:03. This isn't really training it's just about keeping things ticking over while my elbows/back repair. HIIT/1K training resumes soon... :)
Struggling to get beyond 73kg, would like to be 75-76kg but ~10% bodyfat....some way from that at the moment. Diet not as strict of late - 4 pack has become 2 pack at best. :lol:
I've got a pretty good idea now of how I can get to where I want to be on all fronts. The project continues...
46M, 5'11" 73kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » July 14th, 2018, 4:20 am

Ergdata and the monitor didn't record the session, and I didn't use my USB as the batteries were starting to run low.

10k; 37:29.4; r25 (I think). Things are moving in the right direction as I stayed at a steady 1:33 in the last 100m in my usual last 350m sprint. I definitely don't use my legs enough unless I'm really trying to go fast.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

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