New Personal Best! Brag About That New Pb!

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.
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hjs
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Re: New Personal Best! Brag About That New Pb!

Post by hjs » November 7th, 2018, 5:03 am

Bishop007 wrote:
November 7th, 2018, 4:22 am
Yeah Sub7 in 2 month could be a stretch :)

First please forgive for the following comment, it is kind of off topic. Should I create my own thread or is there a more relevant thread for training advise?

Last night I went for a steady 50 minutes session focusing on keeping same pace and SPM. Getting 200 watt in each stroke was not possible at all. Otherwise I Would appreciate your take on the row posted below.

And last, I was thinking about just going straight to Pete Plan, after the weekend, is that ok or is it to soon to follow a plan like that?

Image
Stroke to soft, for a guy your build this was little energy per stroke, lower the spm, it will feel a bit wierd, but it will pay off. Use low rate for longer, this rate for 5k TT pace, and high rate for shorter work. Sprinting would be very high, 40 spm and more.

On the other hand, if it felt good, nothing wrong with that, at this point, everything you do will help.
For my training see twitter @Hjsrowing

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Re: New Personal Best! Brag About That New Pb!

Post by Bishop007 » November 7th, 2018, 7:42 am

Great! thank you both of you.

To night I will go for 4x2000m with low SPM. My goal is something like 22 SPM with a 2.0 pace. I believe it should be dorable compared to my 2k posted earlier.
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Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » November 7th, 2018, 7:58 am

Bishop007 wrote:
November 7th, 2018, 7:42 am
Great! thank you both of you.

To night I will go for 4x2000m with low SPM. My goal is something like 22 SPM with a 2.0 pace. I believe it should be dorable compared to my 2k posted earlier.
Yeah, I agree but don't get down if it's slower than you wanted to go. All it means is that you make quick gains getting to where you hope to be as you get better and more used to rowing.

Rowing is tough and it will test you over and over again but it's also something that you will improve on if you give it enough time and effort.
45 HWT; 6' 4"; Liverpool, England 2k= 6:38; 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; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

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Gammmmo
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Re: New Personal Best! Brag About That New Pb!

Post by Gammmmo » November 8th, 2018, 8:43 am

Image
47M, 5'11" 75kg (+10!), ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K), 1:27(500m), 350m+ (1min)

Erg on!

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Re: New Personal Best! Brag About That New Pb!

Post by Andrew Shuck » November 8th, 2018, 9:13 am

Good day at the office Gammo, well done.
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Re: New Personal Best! Brag About That New Pb!

Post by KeithT » November 8th, 2018, 9:29 am

I had a PB on my 1 minute row last night of 369M - nothing too exciting as I am not too worried about my 1 minute score. However, I post it as it was the first time I have really experimented with using higher DF on a shorter sprint. Since discovering that a 130 seemed to be my best DF I have used that for everything from 100m to a half-marathon and I am comfortable with it. That said, I found using the higher DF (160) made it easier to hold a pace right at about 1:20 and some of my early strokes were at 1:16. It did take a little more effort to get the fan moving. Anyway, don't want to start yet another DF discussion but wondering if a lot of people adjust DF for short sprints and is it worthwhile to try for a little bit longer rows like 500m or even 1K?
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 369m, 500m - 1:23.7, 1K - 3:01.8, 4 min - 1265, 2K - 6:31.6, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

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Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » November 8th, 2018, 9:53 am

Gammmmo wrote:
November 8th, 2018, 8:43 am
Image
There it is!!! The elusive sub 1:30...really well done mate.
45 HWT; 6' 4"; Liverpool, England 2k= 6:38; 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; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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Re: New Personal Best! Brag About That New Pb!

Post by JMac » November 8th, 2018, 10:01 am

KeithT wrote:
November 8th, 2018, 9:29 am
Anyway, don't want to start yet another DF discussion but wondering if a lot of people adjust DF for short sprints and is it worthwhile to try for a little bit longer rows like 500m or even 1K?
I tended to use high DF for sprints when I was doing them actively before my injury.

I only did a 1min TT a couple of times but got 388m using DF of 203.
100m PB was done using max drag of 220
500m PB drag was around 200 (setting 8)

My one 1k TT result of 3:08 was done using my usual DF of 130. I think I could go sub-3 using a DF of around 160.
35 | 6'6" | 120kg


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hjs
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Re: New Personal Best! Brag About That New Pb!

Post by hjs » November 8th, 2018, 10:13 am

KeithT wrote:
November 8th, 2018, 9:29 am
I had a PB on my 1 minute row last night of 369M - nothing too exciting as I am not too worried about my 1 minute score. However, I post it as it was the first time I have really experimented with using higher DF on a shorter sprint. Since discovering that a 130 seemed to be my best DF I have used that for everything from 100m to a half-marathon and I am comfortable with it. That said, I found using the higher DF (160) made it easier to hold a pace right at about 1:20 and some of my early strokes were at 1:16. It did take a little more effort to get the fan moving. Anyway, don't want to start yet another DF discussion but wondering if a lot of people adjust DF for short sprints and is it worthwhile to try for a little bit longer rows like 500m or even 1K?
On shorter work almost everybody does use higher drag, and high ratings, certainly on a 100m a high almost gives you extra speed for free, it simply gives you extra stroketime. On 500m max drag is often to much, but 30/40 extra is often best, 1k 20 drag above 2k.
Ofcourse, there is always the risk of injury, the more drag, the more we can pull against.

You could try a string of 100m reps, say at 90% effort and set the drag up 10 per go and see how that feels.

But in general, extra drag, gives you extra time per stroke, strokespeed is a part of the limiting factor, extra time gives time to put more energy in the flywheel.


Paul, nice work, nothing wrong with that pacing, the last 100 should feel very rough.
For my training see twitter @Hjsrowing

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Re: New Personal Best! Brag About That New Pb!

Post by KeithT » November 8th, 2018, 10:29 am

First Gammmmo - just saw image - way to go - that's awesome!!

HJS and JMac thanks for the feedback. When I set my 3:03.6 for 1K and 1:23.7 for 500m my drag was 130 as it has been for all my PBs until last night. My SPM was not too high though (35/45) but I do find to keep my speed at 500m and lower my SPM gest really high so hence my experiment last night. Now my mind is spinning as to what I should try in the future. I plan to test my 2K soon as it has been a couple months for that and I will prob stay with my usual 130 DF but then will experiment some more with higher DF on the 1K and 500m - now have visions of a sub 3:00 1K.
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 369m, 500m - 1:23.7, 1K - 3:01.8, 4 min - 1265, 2K - 6:31.6, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

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Re: New Personal Best! Brag About That New Pb!

Post by JMac » November 8th, 2018, 10:56 am

KeithT wrote:
November 8th, 2018, 10:29 am
now have visions of a sub 3:00 1K.
Sub 3 for 1k and sub 1:20 for 500m should both be achievable for you quite quickly. All the best!
35 | 6'6" | 120kg


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hjs
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Re: New Personal Best! Brag About That New Pb!

Post by hjs » November 8th, 2018, 12:22 pm

JMac wrote:
November 8th, 2018, 10:56 am
KeithT wrote:
November 8th, 2018, 10:29 am
now have visions of a sub 3:00 1K.
Sub 3 for 1k and sub 1:20 for 500m should both be achievable for you quite quickly. All the best!
For a non sprinter those two are not comparable. A 1.20 500 is more like 2.55 1k, if not faster.
For my training see twitter @Hjsrowing

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Re: New Personal Best! Brag About That New Pb!

Post by JMac » November 8th, 2018, 2:51 pm

hjs wrote:
November 8th, 2018, 12:22 pm
JMac wrote:
November 8th, 2018, 10:56 am
KeithT wrote:
November 8th, 2018, 10:29 am
now have visions of a sub 3:00 1K.
Sub 3 for 1k and sub 1:20 for 500m should both be achievable for you quite quickly. All the best!
For a non sprinter those two are not comparable. A 1.20 500 is more like 2.55 1k, if not faster.
I guess I should be aiming for sub 2:55 if I start training for 1K! :lol:
35 | 6'6" | 120kg


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hjs
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Re: New Personal Best! Brag About That New Pb!

Post by hjs » November 8th, 2018, 3:19 pm

JMac wrote:
November 8th, 2018, 2:51 pm
hjs wrote:
November 8th, 2018, 12:22 pm
JMac wrote:
November 8th, 2018, 10:56 am


Sub 3 for 1k and sub 1:20 for 500m should both be achievable for you quite quickly. All the best!
For a non sprinter those two are not comparable. A 1.20 500 is more like 2.55 1k, if not faster.
I guess I should be aiming for sub 2:55 if I start training for 1K! :lol:
Given your build id say 2.45 :P
For my training see twitter @Hjsrowing

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Re: New Personal Best! Brag About That New Pb!

Post by johnlvs2run » November 8th, 2018, 9:52 pm

Marius does it again! :D
72, 5'8", 155lbs
Let's develop a watts per weight ranking system.
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