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.
Dangerscouse
Marathon Poster
Posts: 6628
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 14th, 2022, 6:42 am

Image

Woken up at 03:20 by our dog needing to do what comes naturally, and I didn't get back to sleep from then on. I almost didn't do anything at all, but I dragged myself out of bed, and didn't wake up properly until about now.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dangerscouse
Marathon Poster
Posts: 6628
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 14th, 2022, 6:43 am

Sakly wrote:
January 14th, 2022, 12:30 am
Hey, thank you :)

You are right - forgot my age: 41.
There is a Matrix Rower in the gym, but I rarely used it. Last time is at least 3-4 years ago, perhaps more.

I decided to buy a rower, because I wanted to start more work on intervals and running in general, but weather has a different thing in mind :lol:
So I went for the rower to be independent from weather at all - and to be honest: it is more fun than running.

As I am doing much bodyweight and also some weight training I think I am in more or less good condition, so the first 5k was not all out, but also not a "warmup" :P

Surely I will keep you updated on my journey! And I am exited how it will work for me long term :)
Welcome to the forum. Look forward to seeing your progress. As Dutch said, this is a really solid start.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

dabatey
1k Poster
Posts: 133
Joined: September 9th, 2021, 12:27 pm

Re: What Training Have You Done Today?

Post by dabatey » January 14th, 2022, 7:36 am

Wolverine Plan...Week 2...Day 5...Level 4

Well my ergdata is not playing very well with my new bluetooth headphones but distances for the six intervals reside in the C2 memory. Changing stroke rates still improving I think but it's hard to tell. Even though the workout is reasonably easy, it still requires a bit of dedicated grunt to keep pulling the correct paces near the end of the workout once a bit more fatigued.

1 - 180 - 2082m (-4m)
2 - 176 - 2082m (+12m)
3 - 180 - 2091m (+5m)
4 - 176 - 2080m (+8m)
5 - 180 - 2088m (+2m)
6 - 176 - 2078m (+8m)
Age 49....Weight 62 Kg....
Started rowing 27 Aug 21
2K 8.33 (19 Sep 21)...8.02.3(23 Oct 21)...7.57.8(13 Nov 21)...7.55.4(7 Dec 21)
5K 22.14 (2 Oct 21)
Resting HR 48....Max HR (Seen) 182

Sakly
Paddler
Posts: 34
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » January 14th, 2022, 8:52 am

Thx Dangerscouse!

Today decided to go for the WOD from concept2 - 500/1r intervals, but made it to 10 as I wanted to set the damper to each number during the interval - going from 10 to 1 - 9 - 2 - 8 - 3 and so on. The idea was to get a feeling for the damper setting or DF.
Even if I did not really managed to perform a solid stable pace each interval, I got a good feeling and feedback for the setting.
Conclusion: damper below 4 is to low as my explosiveness, eg technique is not good enough to catch at the right moment and fast to create best force. Settings above work fine related to catch, but lower settings, around 5 to 7, felt best for me.
I feel that my body can work better at a bit higher spm, but lower maximum force what meets these mid settings.

Best interval was last one at damper 5, 1:40.6, but I did not go nuts in all intervals. After yesterdays romanian deadlifts @90kg I think I could manage to go below 1:40 in fresh condition more or less easily.
I think I will do some more trainings on different damper settings to find "my" setting.
Today was only a bit play around :wink:

Log of todays interval visible in my log (hopefully for everyone):https://log.concept2.com/profile/1580803/log/60394776
Male - '80 - 81kg - 177cm - Start rowErg Jan 2022
1': 331m
100m: 0:17.4
1k: 3:24.6
5k: 18:29.0
10k: 38:48.8
My log

Dangerscouse
Marathon Poster
Posts: 6628
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 14th, 2022, 10:53 am

Sakly wrote:
January 14th, 2022, 8:52 am
Thx Dangerscouse!

Today decided to go for the WOD from concept2 - 500/1r intervals, but made it to 10 as I wanted to set the damper to each number during the interval - going from 10 to 1 - 9 - 2 - 8 - 3 and so on. The idea was to get a feeling for the damper setting or DF.
Even if I did not really managed to perform a solid stable pace each interval, I got a good feeling and feedback for the setting.
Conclusion: damper below 4 is to low as my explosiveness, eg technique is not good enough to catch at the right moment and fast to create best force. Settings above work fine related to catch, but lower settings, around 5 to 7, felt best for me.
I feel that my body can work better at a bit higher spm, but lower maximum force what meets these mid settings.

Best interval was last one at damper 5, 1:40.6, but I did not go nuts in all intervals. After yesterdays romanian deadlifts @90kg I think I could manage to go below 1:40 in fresh condition more or less easily.
I think I will do some more trainings on different damper settings to find "my" setting.
Today was only a bit play around :wink:

Log of todays interval visible in my log (hopefully for everyone):https://log.concept2.com/profile/1580803/log/60394776
They're really good on one minute rest. Don't underestimate how different it feels if you're changing from 10 to 1, and 9 to 2 etc. Maximum to minimum drag will feel really strange, but, a setting of between 5 & 7 sounds right as you've got a brand new erg.

We always use drag factor, rather than damper setting, but as you've got a new erg it'll be a drag factor of circa 125ish-155ish, or maybe a bit higher. When it gets dusty the drag factor drops even when at the same damper setting. In a gym, or any other older & neglected machine it's not too unusual for it to be on minimum drag, despite it being on damper setting 10.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Cassius
Paddler
Posts: 8
Joined: January 13th, 2022, 10:20 am

Re: What Training Have You Done Today?

Post by Cassius » January 14th, 2022, 11:04 am

Been recommended to slow down my long, steady rows, so:
1h, 2:14.0, 13,425m, s15, 145W.
Feels odd to go slow, sweating a lot but not breathing hard at the end.
Not sure whether this is the right balance for SS, or whether I should be upping the stroke rate a little and working less hard per stroke?
43, male, 178cm, ~70kg
2k: 7:16 (2019)

nick rockliff
10k Poster
Posts: 1298
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » January 14th, 2022, 1:06 pm

Joined a 30min session on Rowpro this evening. Plan was to sit on 1.53 r25 but got to 8 mins in and knew it wasn't going to happen. Have been a bit chesty over the last couple of weeks which seems to hinder higher intensity sessions.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,768m 1:55.8 225 1074 24 143
6:00.0 1,589m 1:53.2 241 1128 25 140
12:00.0 1,509m 1:59.2 206 1009 23 139
18:00.0 1,555m 1:55.7 226 1076 24 143
24:00.0 1,557m 1:55.6 227 1079 24 147
30:00.0 1,559m 1:55.4 227 1082 24 149

Will have to do some base work the rest on this month.
64 6' 4" 103kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6

Sakly
Paddler
Posts: 34
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » January 14th, 2022, 1:14 pm

Dangerscouse wrote:
January 14th, 2022, 10:53 am

They're really good on one minute rest. Don't underestimate how different it feels if you're changing from 10 to 1, and 9 to 2 etc. Maximum to minimum drag will feel really strange, but, a setting of between 5 & 7 sounds right as you've got a brand new erg.

We always use drag factor, rather than damper setting, but as you've got a new erg it'll be a drag factor of circa 125ish-155ish, or maybe a bit higher. When it gets dusty the drag factor drops even when at the same damper setting. In a gym, or any other older & neglected machine it's not too unusual for it to be on minimum drag, despite it being on damper setting 10.
Yes, I know about drag factor, but during the interval I cannot check for it. Damper 5 = DF 125, checked that before my first 5k, so you are right.
The reason why I chose to set the damper to the exact opposite was to better feel the absolute difference. This is not possible when going down 1 by 1 as the difference is not that huge. As I wrote, it was to play around. To "proove" my best DF I have to go for some same workouts on different settings. But now I already know that 1, 2, 3 and also 8, 9, 10 will not be the right one with current condition and technique.

For now I will continue with DF 125-130 and build up to basic foundation with some different workouts and have fun :)

Thank you!
Male - '80 - 81kg - 177cm - Start rowErg Jan 2022
1': 331m
100m: 0:17.4
1k: 3:24.6
5k: 18:29.0
10k: 38:48.8
My log

Dangerscouse
Marathon Poster
Posts: 6628
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 14th, 2022, 3:17 pm

Cassius wrote:
January 14th, 2022, 11:04 am
Been recommended to slow down my long, steady rows, so:
1h, 2:14.0, 13,425m, s15, 145W.
Feels odd to go slow, sweating a lot but not breathing hard at the end.
Not sure whether this is the right balance for SS, or whether I should be upping the stroke rate a little and working less hard per stroke?
I would defo say up the stroke rate. I don't go lower than r18, and I find r20 is my usual lowest stroke rate. Rowing at r15 is relying too much on strength (albeit it's only relative) and increases your chance of injury too.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Cassius
Paddler
Posts: 8
Joined: January 13th, 2022, 10:20 am

Re: What Training Have You Done Today?

Post by Cassius » January 14th, 2022, 4:23 pm

Dangerscouse wrote:
January 14th, 2022, 3:17 pm

I would defo say up the stroke rate. I don't go lower than r18, and I find r20 is my usual lowest stroke rate. Rowing at r15 is relying too much on strength (albeit it's only relative) and increases your chance of injury too.
Thanks, that's useful to know.
2:15 at r18-20 is going to feel very strange though.
43, male, 178cm, ~70kg
2k: 7:16 (2019)

Dangerscouse
Marathon Poster
Posts: 6628
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 14th, 2022, 5:58 pm

Cassius wrote:
January 14th, 2022, 4:23 pm
Thanks, that's useful to know.
2:15 at r18-20 is going to feel very strange though.
There's no issue if you prefer r22. It does get more natural with practice, and I found that slowly changing the stroke rate over a few weeks helped. I always used to row at r28-30, never lower than that, and I dropped it down over about four weeks so I could get used to the difference. Now I always make sure to practice a wide range of stroke rates.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Joebasscat
Paddler
Posts: 44
Joined: February 14th, 2020, 10:05 pm

Re: What Training Have You Done Today?

Post by Joebasscat » January 14th, 2022, 7:25 pm

dabatey wrote:
January 14th, 2022, 7:36 am
Wolverine Plan...Week 2...Day 5...Level 4

Well my ergdata is not playing very well with my new bluetooth headphones but distances for the six intervals reside in the C2 memory. Changing stroke rates still improving I think but it's hard to tell. Even though the workout is reasonably easy, it still requires a bit of dedicated grunt to keep pulling the correct paces near the end of the workout once a bit more fatigued.

1 - 180 - 2082m (-4m)
2 - 176 - 2082m (+12m)
3 - 180 - 2091m (+5m)
4 - 176 - 2080m (+8m)
5 - 180 - 2088m (+2m)
6 - 176 - 2078m (+8m)
More pluses and just the one “under metered” that’s good. Hopefully your finding you can bring those in at the proper number of strokes. I think the L4 workouts are deceptively beneficial in the long run. Increasing the target stroke rates is tricky and I think the advice about only adding 4 to 8 strokes to the total target incrementally is good advice for sure. (1068 to 1076) For example.
62 5’-11” 74kg

Cassius
Paddler
Posts: 8
Joined: January 13th, 2022, 10:20 am

Re: What Training Have You Done Today?

Post by Cassius » January 15th, 2022, 4:57 am

Dangerscouse wrote:
January 14th, 2022, 5:58 pm
There's no issue if you prefer r22. It does get more natural with practice, and I found that slowly changing the stroke rate over a few weeks helped. I always used to row at r28-30, never lower than that, and I dropped it down over about four weeks so I could get used to the difference. Now I always make sure to practice a wide range of stroke rates.
I mean it will be strange doing the slower rows at a higher stroke rate. I've been trying to keep them to 17-18 or so for the last few weeks.
Noted, though: mix it up to get used to a range of stroke rates.
43, male, 178cm, ~70kg
2k: 7:16 (2019)

flatbread
2k Poster
Posts: 372
Joined: June 25th, 2020, 7:33 pm
Location: South Carolina, USA

Re: What Training Have You Done Today?

Post by flatbread » January 15th, 2022, 8:08 am

low rate, low pressure, another day back on the static

1:05:17.2 15,690m 2:04.8 180 919 17

5:00.0 1,177m 2:07.4 169 881 17
5:00.0 1,206m 2:04.3 182 926 17
5:00.0 1,216m 2:03.3 186 941 18
5:00.0 1,223m 2:02.6 190 952 18
5:00.0 1,216m 2:03.3 186 941 18
5:00.0 1,216m 2:03.3 186 941 18
5:00.0 1,205m 2:04.4 181 924 17
5:00.0 1,215m 2:03.4 186 940 18
5:00.0 1,221m 2:02.8 189 949 18
5:00.0 1,221m 2:02.8 189 949 18
5:00.0 1,217m 2:03.2 187 943 18
5:00.0 1,203m 2:04.6 181 921 18
5:00.0 1,108m 2:15.3 141 785 16
55, 1m84, 76kg

RHR 40, MHR 165

10k 37:56, 5k 17:52, 2k 6:52 60' 15720m

2021 power bests on bike: 405w 5', 370w 20', 350w 60'

Autoland
500m Poster
Posts: 94
Joined: January 25th, 2021, 12:23 pm
Location: Southern MD, USA

Re: What Training Have You Done Today?

Post by Autoland » January 15th, 2022, 8:54 am

Decided to do some work 1st thing this morning before the coffee.

While my back is still not pain free, it doesn't appear that time on the erg is exacerbating it. It felt better the last interval than it did the first.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,763m 2:13.0 149 811 21 146
6:00.0 1,325m 2:15.8 140 780 20 137
12:00.0 1,345m 2:13.8 146 802 21 145
18:00.0 1,354m 2:12.9 149 812 22 147
24:00.0 1,361m 2:12.2 151 820 22 149
30:00.0 1,378m 2:10.6 157 840 23 152
M/55/6ft/163lbs rowing since August 2020, C2 since January 2021
2k 8:08.1; 5k 20:54.6; 10k 42:20.6; HM 1:34:22.6
30' 7126; 60' 13777

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