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.
MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 15th, 2019, 3:48 am

Dangerscouse wrote:
May 15th, 2019, 2:43 am
[url=https://postimg.cc/xJ2q8fYt]Image[/url]

Appearances can be deceptive. This was harder than it should have been I wanted to quit from 8k onwards.

Injury illness and holiday seem to have robbed me of my strength. I just couldn't rate lower than r22 without it feeling too heavy.

Hopefully this will get me back on track but I have been struggling all week
Still a very good pace for us "normal" rowers, but, understandably, not what you expected. As the last weeks were so-so for you due to illness etc. I'm sure you don't overrate this snap-shot. Your fitness will be back in no time when fully recovered!
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 15th, 2019, 6:48 am

MartinSH4321 wrote:
May 15th, 2019, 3:48 am

Still a very good pace for us "normal" rowers, but, understandably, not what you expected. As the last weeks were so-so for you due to illness etc. I'm sure you don't overrate this snap-shot. Your fitness will be back in no time when fully recovered!
Thanks Martin, if there is one constant in rowing, it's that there will constantly be ups and downs in form and motivation. I think I'm going through a little dip but it was really surprising when I struggled at Pilates on Monday night too, as I hardly ever struggle with that. Narrow grip press ups felt really tough all too quickly.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

lindsayh
Half Marathon Poster
Posts: 2526
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » May 15th, 2019, 7:05 am

Wed PM
had RHR 42 last night whilst chilling out - lowest I have ever seen.
SS tonite
4x 12'/3'R => 11712m @2:02.9
df125 sr25 188w
2:03.2 (138)
2:02.9 (146)
2:02.7 (151)
2:02.8 (154)
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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hjs
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Re: What Training Have You Done Today?

Post by hjs » May 15th, 2019, 12:48 pm

lindsayh wrote:
May 15th, 2019, 7:05 am
Wed PM
had RHR 42 last night whilst chilling out - lowest I have ever seen.
SS tonite
4x 12'/3'R => 11712m @2:02.9
df125 sr25 188w
2:03.2 (138)
2:02.9 (146)
2:02.7 (151)
2:02.8 (154)
42 more left Lindsay :wink: :D
For my training see twitter @Hjsrowing

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » May 15th, 2019, 1:06 pm

A mix of stuff today, just to keep it interesting - 2ks, 1ks a 500 and a 100 test to see how fast I can pull.

Managed to get 1:25 on the PM at times during the 100m so definitely improving as now way I could have done this a year ago.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
500m 1:30.9 | 1k 3:17.5 | 2k 6:51.4 | 5k 18:28.7 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

lindsayh
Half Marathon Poster
Posts: 2526
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » May 16th, 2019, 5:34 am

jimmyshand wrote:
May 15th, 2019, 1:06 pm
A mix of stuff today, just to keep it interesting - 2ks, 1ks a 500 and a 100 test to see how fast I can pull. Managed to get 1:25 on the PM at times during the 100m so definitely improving as now way I could have done this a year ago.
Alasdair - I would have thought your signature numbers would suggest a potential LP well below 1:25 - worth working on power and it would help your other times I reckon.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

lindsayh
Half Marathon Poster
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » May 16th, 2019, 5:44 am

thanks henry for the vote of confidence - it gets closer every day

Thursday PM
1k @2:10
20x 1'/1'R = 5777m @1:43.8 (+1288mR)
goal was sub @1:45 sr30 and push it hard
df130 sr30 all counted, 318w 162mhr rpe9/10
19 between 1:44.8 and 1:43.4
last @1:41.0
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » May 16th, 2019, 6:27 am

lindsayh wrote:
May 16th, 2019, 5:34 am
jimmyshand wrote:
May 15th, 2019, 1:06 pm
A mix of stuff today, just to keep it interesting - 2ks, 1ks a 500 and a 100 test to see how fast I can pull. Managed to get 1:25 on the PM at times during the 100m so definitely improving as now way I could have done this a year ago.
Alasdair - I would have thought your signature numbers would suggest a potential LP well below 1:25 - worth working on power and it would help your other times I reckon.
After I wrote that I looked at some other people's and thought the same thing. I might have to give this a go soon - probably with higher DF as I normally never go above 130.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
500m 1:30.9 | 1k 3:17.5 | 2k 6:51.4 | 5k 18:28.7 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

lindsayh
Half Marathon Poster
Posts: 2526
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » May 16th, 2019, 8:16 am

jimmyshand wrote:
May 16th, 2019, 6:27 am
After I wrote that I looked at some other people's and thought the same thing. I might have to give this a go soon - probably with higher DF as I normally never go above 130.
I am not sure you have to go too much higher on the DF. It is more about technique and strength and how you connect the two. maybe try 140 and see and then it gets down to be able to stroke really fast - for the 100m you need to get to close to 50 I reckon. You can train for power 20-30" with longish rests at 90%+ of your LP can help. If the DF is too high it takes too long to get the numbers down as you have to overcome the inertia of the fan unless super strong. Anerobic improvement is pretty quick and limited from what I understand to 6/8 weeks if you are really working at it.
[url]https://peakcentre.wordpress.com/2009/01/20/peak-power-the-limiting-factor-to-rowing-performance/[/url]
for some reason this URL won't go to an active link!?
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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jimmyshand
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Joined: April 2nd, 2017, 3:53 pm

Re: What Training Have You Done Today?

Post by jimmyshand » May 16th, 2019, 8:31 am

Thanks Lindsay - I'll look at that and give it a go and see about really testing it and improving my power
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
500m 1:30.9 | 1k 3:17.5 | 2k 6:51.4 | 5k 18:28.7 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 16th, 2019, 8:42 am

jimmyshand wrote:
May 16th, 2019, 6:27 am
lindsayh wrote:
May 16th, 2019, 5:34 am
jimmyshand wrote:
May 15th, 2019, 1:06 pm
A mix of stuff today, just to keep it interesting - 2ks, 1ks a 500 and a 100 test to see how fast I can pull. Managed to get 1:25 on the PM at times during the 100m so definitely improving as now way I could have done this a year ago.
Alasdair - I would have thought your signature numbers would suggest a potential LP well below 1:25 - worth working on power and it would help your other times I reckon.
After I wrote that I looked at some other people's and thought the same thing. I might have to give this a go soon - probably with higher DF as I normally never go above 130.
I think Lindsay is right, for 100m you should rate at about 50. When I do 100m my stroke is much shorter than normal, the angle at my knees is about 90 degrees or a bit more at the catch.
And I would recommend to be well warmed up and be cautious, testing the LP is very stressful for the whole body (especially lower back), I've read in many threads here that rowers got injured at 100m. I've tested my LP only once all out and had back pain for several days.
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

Andrew Shuck
500m Poster
Posts: 66
Joined: September 15th, 2018, 4:05 am

Re: What Training Have You Done Today?

Post by Andrew Shuck » May 16th, 2019, 10:44 am

Hi all, just before eating my 4th meal of the day, i did 8k @ 20spm.
Time 29:54.8
Ave/1:52.1
Ave watts 248
Ave hr 171
df usual 134.

I think Henry? (HJS) recommended this workout in a recent post, so i thought I'll have go.
I found this one a bit of challenge.

As for low pulls, Pah i never bother..not done me any harm.
All time P.b's achieved in 2019....500m 1:24.7 1k 3:02.6 2k 6:20.2 5k 16:20.2 10k 35:48.6 1/2 M 1:17:37.3 full M 2:45:52.7

Dangerscouse
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 16th, 2019, 11:37 am

I have never attempted a low pull either: risk / reward just don't seem worthwhile and my lower back is far from bulletproof
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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jimmyshand
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Joined: April 2nd, 2017, 3:53 pm

Re: What Training Have You Done Today?

Post by jimmyshand » May 16th, 2019, 12:23 pm

MartinSH4321 wrote:
May 16th, 2019, 8:42 am
I think Lindsay is right, for 100m you should rate at about 50. When I do 100m my stroke is much shorter than normal, the angle at my knees is about 90 degrees or a bit more at the catch.
And I would recommend to be well warmed up and be cautious, testing the LP is very stressful for the whole body (especially lower back), I've read in many threads here that rowers got injured at 100m. I've tested my LP only once all out and had back pain for several days.
Thanks Martin - I had a little go today but then the rower began to really lift and move around so I think I'll not bother! But I'm going to keep working on fitness to attempt to get close to your 2k one of these days!
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
500m 1:30.9 | 1k 3:17.5 | 2k 6:51.4 | 5k 18:28.7 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

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hjs
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Location: Amstelveen the netherlands
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Re: What Training Have You Done Today?

Post by hjs » May 16th, 2019, 1:34 pm

jimmyshand wrote:
May 16th, 2019, 12:23 pm
MartinSH4321 wrote:
May 16th, 2019, 8:42 am
I think Lindsay is right, for 100m you should rate at about 50. When I do 100m my stroke is much shorter than normal, the angle at my knees is about 90 degrees or a bit more at the catch.
And I would recommend to be well warmed up and be cautious, testing the LP is very stressful for the whole body (especially lower back), I've read in many threads here that rowers got injured at 100m. I've tested my LP only once all out and had back pain for several days.
Thanks Martin - I had a little go today but then the rower began to really lift and move around so I think I'll not bother! But I'm going to keep working on fitness to attempt to get close to your 2k one of these days!
For sprinting you really need to weigh the rower down, if not its slides around. To train your strenght you don,t need to pull at max force. Using 95% is enough for trainingeffect. Given your build, your strenght is a weaker point. Even at 130 you should be able to be a bit faster.
For my training see twitter @Hjsrowing

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