Year 35

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.
canglem
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Re: Year 35

Post by canglem » February 24th, 2020, 6:32 pm

ukaserex wrote:
February 24th, 2020, 12:49 am
Ton of good advice post
Thank you for all of the good advice. One of the things I've been struggling with especially at work is snacking in the afternoons when I get bored and a little hungry. To combat that, my wife and I found some protein ball recipes that we (well, she) made yesterday, and I'm going to start packing a couple of those to fight off the afternoon snack cravings. The blueberry muffin ones with dried blueberries are actually really good :), and day 1 seems to be going well.

My lunch about 80% of the days at work are a sandwich with deli meat, a little mayo, and a slice of colby jack cheese on 100% whole wheat bread, with a yogurt and some baby carrots. If we have some, I'll pack a fruit like an apple or mandarin orange, as well. Hydration I force myself to drink 2-3 Tervis tumblers (so 48-72 oz.) at work every day, then usually drink another 1-2 when I get home, depending on how hard my row is that evening.

As far as rest days, most of my rest days are because I have bowling (2 nights a week) that evening, and there's not enough time to prepare dinner, make sure my kid eats and feed myself before I have to be at the lanes, and by the time I get home it's after 9 pm, and I usually don't work out after that late as I don't feel I can give a full effort, and often just end up disappointed and feel like I'm just throwing up junk meters. With the Mud Season Challenge coming up, though, I plan to incorporate a morning 5k on one or both of these days, and my wife will have to understand and adjust so she will have to get our 3-year old ready if he's awake by that point.

I think I've said on here before I'm noticing some physical changes (legs getting smaller, especially in the thigh area, and my waist is getting smaller as well as I'm having to add new belt holes in my belt), so I know I'm making some progress. I also know that I could be doing much better with the weight loss if I start doing better about cutting out "bad days" on the diet. I'm having more good days and making some better decisions, but know that's where my big weakness is.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

canglem
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Re: Year 35

Post by canglem » February 26th, 2020, 11:03 am

canglem wrote:
February 19th, 2020, 11:55 am

Better week than I thought I'd have when I forced myself to take Saturday off unplanned after taking a bit of a tumble Friday and getting a nice bruise and knot on my right knee, then celebrating Valentine's with the wife out of town at a hotel.

Weight: 292.2 lbs (Unchanged)
Weekly Meters Rowed: 28,949m
Total Meters Rowed: 365,283m
Deficit: 5,892m
Feels like a pretty good week overall. Didn't row Saturday to spend the day hanging out with my kiddo while the wife was at a work conference, but made up for it on Sunday. Planned to do an hour row, but HD'd about 7500m in after just not feeling good after a water break. So I got up, stretched some more, did a couple things that needed to be done, then got back and rowed a slow 5k that put me at just over an hour for the day. Really showing myself it's ok to row slower than I'm used to, as long as I'm rowing. 2 late night 30 minute sessions the last couple nights that actually felt really good. Going to try and do a 25 30 minute rows during Mud Madness to get a little extra in, and start building up my cushion for when I have to take a work trip in May and my trip to the bowling national tournament in June.

Weight: 292.7 (Up 0.5 lbs)
Weekly Meters Rowed: 32,353m
Total Meters Rowed: 397,636m
Surplus: 1,716m
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

left coaster
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Joined: September 24th, 2015, 12:43 pm
Location: BC, Canada

Re: Year 35

Post by left coaster » February 27th, 2020, 8:17 pm

I found this article in my internet wanderings, thought it would be a suitable addition for this thread.
https://getpocket.com/explore/item/why- ... ket-newtab

Great progress on the exercise for health front! It's a good start!
100m: 15.5, 1Min: 353, 500m: 1:29, 5K: 19:41.2, 10K: 40:46

"The difficult is what takes a little time; the impossible is what takes a little longer"

6'1", 235, 49yrs, male
Started rowing September 2015

canglem
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Joined: April 23rd, 2019, 10:48 am

Re: Year 35

Post by canglem » March 4th, 2020, 10:52 am

canglem wrote:
February 26th, 2020, 11:03 am

Feels like a pretty good week overall. Didn't row Saturday to spend the day hanging out with my kiddo while the wife was at a work conference, but made up for it on Sunday. Planned to do an hour row, but HD'd about 7500m in after just not feeling good after a water break. So I got up, stretched some more, did a couple things that needed to be done, then got back and rowed a slow 5k that put me at just over an hour for the day. Really showing myself it's ok to row slower than I'm used to, as long as I'm rowing. 2 late night 30 minute sessions the last couple nights that actually felt really good. Going to try and do a 25 30 minute rows during Mud Madness to get a little extra in, and start building up my cushion for when I have to take a work trip in May and my trip to the bowling national tournament in June.

Weight: 292.7 (Up 0.5 lbs)
Weekly Meters Rowed: 32,353m
Total Meters Rowed: 397,636m
Surplus: 1,716m
Good start to the Mud Madness Challenge and the 30:00 of exercise 5 times a week Wellpower challenge through my work, both starting March 1. Set a 30:00 PB last night with 6,894m. My wife and I also start our 12-week wellpower classes through work, so maybe we can both start making diet changes to help out further.

Weight: 291.1 (Down 1.6 lbs.)
Weekly Meters Rowed: 26,737m
Total Meters Rowed: 424,200m
Surplus: 3,708m.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

canglem
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Re: Year 35

Post by canglem » March 11th, 2020, 9:34 am

My 2nd highest week by volume since starting this challenge back in November. In addition, my wife and I have started a wellpower/weight loss course through work, and once that's finished, I'm considering moving into an individual plan which meets with our weight loss clinic once a month and helps develop a personalized plan to make more progress. Although this thread has helped me realize I've lost a little 3 weeks in a row, so the little bit of changes I am making are helping some.

Weight: 290.9 (Down 0.2 lbs.)
Weekly Meters Rowed: 35,351m
Total Meters Rowed: 459,724m
Surplus: 14,314m.

I do have a question for anyone still reading this. As I'm doing my 30 minute rows, I tend to row along at an easy pace (usually 2:17 or so) which is probably around UT2 as I can still talk/carry on a conversation. I haven't measured max heart rate to know for sure, but rowing by feel it doesn't push me too hard. Then, to try and get a further distance, I sprint the last 6 minutes or so. Does this sprint take away the benefit of doing a UT2 row? I've read on here that's the best way to lose weight, is lots of long slow rows in the UT2 zone.

edit: Adding last night's row as a good example https://log.concept2.com/profile/1263328/log/42638736

According to my Apple Watch, my average heart rate during the row was 151, and maxed out during the end push at 172.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

Dangerscouse
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Location: Liverpool, England

Re: Year 35

Post by Dangerscouse » March 12th, 2020, 10:25 am

canglem wrote:
March 11th, 2020, 9:34 am

I do have a question for anyone still reading this. As I'm doing my 30 minute rows, I tend to row along at an easy pace (usually 2:17 or so) which is probably around UT2 as I can still talk/carry on a conversation. I haven't measured max heart rate to know for sure, but rowing by feel it doesn't push me too hard. Then, to try and get a further distance, I sprint the last 6 minutes or so. Does this sprint take away the benefit of doing a UT2 row? I've read on here that's the best way to lose weight, is lots of long slow rows in the UT2 zone.
A shortish sprint at the end of a steady pace is a good idea as you don't want to get too accustomed to doing the same session as you will adapt to it.

The occasional 30 min session at a faster pace is also a good idea
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= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

left coaster
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Re: Year 35

Post by left coaster » March 13th, 2020, 12:19 am

I'm guessing you will hear a lot of different opinions about the best exercise routine for weight loss. As I've mentioned, I think most of them are nonsense, it starts with diet.

There is an interaction between the type of exercise one does and how hungry it makes you though. If you have an iron will, and don't break down and carb load too heavily during the recovery day after a hard workout, then it doesn't really matter what intensity you work out at. Personally, I find really hard efforts make me super hungry over the next day. At the same time, if I'm exercising fasted the activity actually cuts my appetite and I'm not hungry for close to an hour after even if my stomach was growling when I started. I actually have some of my best workouts in that state, but it took a bit of practice -- I think there may be some metabolic conditioning going on there.

Another part about doing hard efforts, especially sprints, is that they will build muscle mass. More muscle = more calories burned all day, every day. However, your body will probably crave all manner of food during the growth. This is why bodybuilders are so incredibly strict with their diet. Take in the right nutrients, in the right amount, you build lean muscle mass (and probably always feel a bit hungry). Do it differently, and you just get big like a strongman. It just depends on your goals in life I guess.

When I was doing a lot of sprints I got noticeably broader across my back and shoulders. Wifie exclaimed one day that I had become 'totally pumped', not a bad thing if a guy's lookin' for a little lovin!
100m: 15.5, 1Min: 353, 500m: 1:29, 5K: 19:41.2, 10K: 40:46

"The difficult is what takes a little time; the impossible is what takes a little longer"

6'1", 235, 49yrs, male
Started rowing September 2015

canglem
1k Poster
Posts: 147
Joined: April 23rd, 2019, 10:48 am

Re: Year 35

Post by canglem » March 18th, 2020, 12:44 pm

canglem wrote:
March 11th, 2020, 9:34 am
My 2nd highest week by volume since starting this challenge back in November. In addition, my wife and I have started a wellpower/weight loss course through work, and once that's finished, I'm considering moving into an individual plan which meets with our weight loss clinic once a month and helps develop a personalized plan to make more progress. Although this thread has helped me realize I've lost a little 3 weeks in a row, so the little bit of changes I am making are helping some.

Weight: 290.9 (Down 0.2 lbs.)
Weekly Meters Rowed: 35,351m
Total Meters Rowed: 459,724m
Surplus: 14,314m.

I do have a question for anyone still reading this. As I'm doing my 30 minute rows, I tend to row along at an easy pace (usually 2:17 or so) which is probably around UT2 as I can still talk/carry on a conversation. I haven't measured max heart rate to know for sure, but rowing by feel it doesn't push me too hard. Then, to try and get a further distance, I sprint the last 6 minutes or so. Does this sprint take away the benefit of doing a UT2 row? I've read on here that's the best way to lose weight, is lots of long slow rows in the UT2 zone.

edit: Adding last night's row as a good example https://log.concept2.com/profile/1263328/log/42638736

According to my Apple Watch, my average heart rate during the row was 151, and maxed out during the end push at 172.

Thanks for the feedback, you two. Bowling leagues have been temporarily (probably longer) postponed, so that frees up a couple more evenings going forward. I did take a needed extra rest day last night, but should still complete the Mud Madness challenge.

Weight: 290.0 (Down 0.9 lbs.)
Weekly Meters Rowed: 28,165m
Total Meters Rowed: 473,690m
Surplus: 17,734m.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

canglem
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Re: Year 35

Post by canglem » March 25th, 2020, 11:08 am

Felt pretty good this week, setting a PB in the 5k one day and my largest weight loss week in a while. At least, until we decided to support a local pizza place that's doing everything they can to support the community while still operating themselves.

On a side note, if I hit it hard this week, I'll hit 1,000,000 for the season, which, considering I couldn't go as long as a 5k until June 21, I'm pretty pleased with myself.

Weight: 290.7 (Up 0.7 lbs.)
Weekly Meters Rowed: 33,984m
Total Meters Rowed: 521,873m
Surplus: 26,973m.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

mitchel674
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Re: Year 35

Post by mitchel674 » March 25th, 2020, 11:17 am

You're putting in some good meters. Keep it up!
55yo male, 6ft, 154lbs

canglem
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Re: Year 35

Post by canglem » April 1st, 2020, 11:38 am

mitchel674 wrote:
March 25th, 2020, 11:17 am
You're putting in some good meters. Keep it up!
Thank you! I hit 1,000,000 lifetime last night, and am tempted to shoot for the last 12,671 I need to hit 1 million for the season either tonight or tomorrow night. I was hoping on 2 long rows over the weekend, but my wife had other ideas. To help combat a bug problem we're having, we were told to get rid of our wood mulch in our flower beds, so we did that, then bought/loaded/unloaded and spread around 1200 lbs. of rock on Saturday. Then Sunday was tearing up some more weedy areas and planting new grass there. Needless to say, long rows were not happening. I did still complete the Mud Madness Challenge though, so I'm proud of myself for being one of roughly 2,000 to do that.


Weight: 290.1 (Down 0.6 lbs.)
Weekly Meters Rowed: 27,895m
Total Meters Rowed: 549,768m
Surplus: 30,123m.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

left coaster
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Posts: 425
Joined: September 24th, 2015, 12:43 pm
Location: BC, Canada

Re: Year 35

Post by left coaster » April 7th, 2020, 12:55 pm

Ahhhh, but I'm betting you felt the fitness transfer from rowing to your landscaping project!!

I do a lot of yardwork as well, I can dig like a maniac :D
100m: 15.5, 1Min: 353, 500m: 1:29, 5K: 19:41.2, 10K: 40:46

"The difficult is what takes a little time; the impossible is what takes a little longer"

6'1", 235, 49yrs, male
Started rowing September 2015

graycyn
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Posts: 74
Joined: January 31st, 2020, 6:33 am
Location: USA

Re: Year 35

Post by graycyn » April 7th, 2020, 9:37 pm

Congrats on your 1,000,000 lifetime!

I'm hoping I can get there myself some day. But having just attempted some gardening myself, it won't be today.
Cynthia P.

.----. @ @
/ .-"-.`. \v/
| | '\ \ \_/ )
,-\ `-.' /.' /
'---`----'----'
_The Snail_

canglem
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Joined: April 23rd, 2019, 10:48 am

Re: Year 35

Post by canglem » April 8th, 2020, 9:46 am

More days off than I'd like last week, accounting for a lower volume, but starting to see some positive progress that seems like it's sustainable. As noted in the PB thread, set a PB in the 6k for the Spring Challenge last Friday...which didn't start until Monday. So now I get to do it again. Tried it a couple different times yesterday and ended up just scrapping it and doing a slow 5k for meters.

As a side note, HUGE shoutout to Concept2...I hit the million lifetime last Tuesday and requested my shirt and pin that night, and it had arrived by Monday.

Weight: 286.4 (Down 4.2 lbs.)
Weekly Meters Rowed: 22,477m
Total Meters Rowed: 572,245m
Surplus: 27,855m.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

mitchel674
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Posts: 1109
Joined: January 20th, 2015, 4:26 pm

Re: Year 35

Post by mitchel674 » April 8th, 2020, 12:13 pm

canglem wrote:
April 8th, 2020, 9:46 am

As a side note, HUGE shoutout to Concept2...I hit the million lifetime last Tuesday and requested my shirt and pin that night, and it had arrived by Monday.

Weight: 286.4 (Down 4.2 lbs.)
Weekly Meters Rowed: 22,477m
Total Meters Rowed: 572,245m
Surplus: 27,855m.
Nice!! I wear the 1 million meters shirt with pride. I should be getting the 5 million meter shirt later this year. Looking forward to it.
55yo male, 6ft, 154lbs

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