Newbie after a little guidance

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.
Joshua Hobbs
Paddler
Posts: 5
Joined: August 9th, 2020, 10:12 pm

Re: Newbie after a little guidance

Post by Joshua Hobbs » August 12th, 2020, 10:11 pm

Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh

jamesg
Half Marathon Poster
Posts: 2865
Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: Newbie after a little guidance

Post by jamesg » August 13th, 2020, 1:05 am

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Your times say you have not learnt to row and consequently have no endurance.

To get to a 7 minute 2k, which should be easy at your age and size, first you need to learn to row:
https://www.youtube.com/watch?v=N0dzPz0tD5I

Once you have the technique, some 30 minute pulls at rate 20 and 200-250W will give you the endurance neeeded for 2k.
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

mitchel674
10k Poster
Posts: 1004
Joined: January 20th, 2015, 4:26 pm

Re: Newbie after a little guidance

Post by mitchel674 » August 13th, 2020, 8:41 am

Joshua Hobbs wrote:
August 12th, 2020, 10:11 pm
Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh
Were you ready to pass out, throw up and fall off the rower at the end of this attempt? If not, you weren't trying hard enough. :wink:

A reasonably fit 31 year old male should be pulling with more power. In a short time, you're not going to have any endurance gains. The only thing you can do is improve your technique which should help your power and efficiency. Watch some videos. Perhaps even post a video here for critique if you are serious.
55yo male, 6ft, 154lbs

User avatar
max_ratcliffe
10k Poster
Posts: 1023
Joined: May 2nd, 2019, 11:01 pm

Re: Newbie after a little guidance

Post by max_ratcliffe » August 13th, 2020, 8:59 am

Joshua Hobbs wrote:
August 12th, 2020, 10:11 pm
Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh
With such a burst out of the traps, I think it's commendable that you finished at all and didn't HD. You can probably do 7:20 with just a better race plan, and a slightly higher rate.

You could try the following pacing stategy.
0-800m at 1:51
801-1400m at 1:50
1401-1800m at 1:49
1801-2000m at 1:48 or faster if you can.
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

Dangerscouse
Marathon Poster
Posts: 4582
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Newbie after a little guidance

Post by Dangerscouse » August 13th, 2020, 9:25 am

Joshua Hobbs wrote:
August 12th, 2020, 10:11 pm
Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh
7:20 is still possible imo, but, as Max said, you need to start slower. Your mind is freaking out when you started at 1:47 as it doesn't know what is going and makes the worst case assumptions. We can all start far too fast for about 700m (I have done my first 800m of a 2k competition at 1:34 pace due to adrenaline and then I was massively struggling to hold 1:44 pace for the last 200m).

Starting slower seems like a bad idea compared to flying out at an aggressive pace, but it will be faster in the end. It's your ego dictating decisions and that rarely ends well.

Maybe break it down so you do 800m intervals with three mins rest at 1:50 pace? This will get you used to the pace and feeling without it being too long. Aim for four reps.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Joshua Hobbs
Paddler
Posts: 5
Joined: August 9th, 2020, 10:12 pm

Re: Newbie after a little guidance

Post by Joshua Hobbs » August 13th, 2020, 6:44 pm

Dangerscouse wrote:
August 13th, 2020, 9:25 am
Joshua Hobbs wrote:
August 12th, 2020, 10:11 pm
Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh
7:20 is still possible imo, but, as Max said, you need to start slower. Your mind is freaking out when you started at 1:47 as it doesn't know what is going and makes the worst case assumptions. We can all start far too fast for about 700m (I have done my first 800m of a 2k competition at 1:34 pace due to adrenaline and then I was massively struggling to hold 1:44 pace for the last 200m).

Starting slower seems like a bad idea compared to flying out at an aggressive pace, but it will be faster in the end. It's your ego dictating decisions and that rarely ends well.

Maybe break it down so you do 800m intervals with three mins rest at 1:50 pace? This will get you used to the pace and feeling without it being too long. Aim for four reps.

This sounds like a good idea. Will do 800m @ 1:50 intervals this evening. and another 2km attempt on Sunday or Monday.

Josh

User avatar
hjs
Marathon Poster
Posts: 9360
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: Newbie after a little guidance

Post by hjs » August 14th, 2020, 2:58 am

You need a guy next to you, yelling :D pacing is crappola. You still have no clue what you can. Do some longer pieces, your fitness really needs a boosd. You have a false idea about it.

mitchel674
10k Poster
Posts: 1004
Joined: January 20th, 2015, 4:26 pm

Re: Newbie after a little guidance

Post by mitchel674 » August 14th, 2020, 7:49 am

hjs wrote:
August 14th, 2020, 2:58 am
You need a guy next to you, yelling :D pacing is crappola. You still have no clue what you can. Do some longer pieces, your fitness really needs a boosd. You have a false idea about it.
This is so true. I chuckle when people show up here having never rowed and expect to be able to pull a sub 7 minute time on the 2k because they think they are in good shape.

Rowers spend a long time working on technique and rowing endurance. It's the rare newbie who can hop on the machine and pull a remarkable time.
55yo male, 6ft, 154lbs

User avatar
hjs
Marathon Poster
Posts: 9360
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: Newbie after a little guidance

Post by hjs » August 14th, 2020, 8:11 am

mitchel674 wrote:
August 14th, 2020, 7:49 am
hjs wrote:
August 14th, 2020, 2:58 am
You need a guy next to you, yelling :D pacing is crappola. You still have no clue what you can. Do some longer pieces, your fitness really needs a boosd. You have a false idea about it.
This is so true. I chuckle when people show up here having never rowed and expect to be able to pull a sub 7 minute time on the 2k because they think they are in good shape.

Rowers spend a long time working on technique and rowing endurance. It's the rare newbie who can hop on the machine and pull a remarkable time.
Through, and also “being in good shape” can really mean anything. You can be pretty gym fit, but not aerobicly. Some others may not “look” super fit, but are very much so.

At a race I once started talking to a German guy, had seen his race ;-) but not directly recognised him, he looked good ofcourse, but no monster, not extreme lean......
He just pulled a 5.47 and did not even stop at the finish, he paddled on. Was a German 8 rower haha.

Joshua Hobbs
Paddler
Posts: 5
Joined: August 9th, 2020, 10:12 pm

Re: Newbie after a little guidance

Post by Joshua Hobbs » September 13th, 2020, 8:19 pm

Hi Everyone,

So I have been rowing twice a week since my last post. Mostly 1 min off 1 min on x 18(my best is 2050m) but also some other variants. Been really good and learnt a lot regarding pacing, rowing technique etc..

Re-attempted the 2km and did a PB of 7:18.7 on Friday which I was pretty happy with. I was pretty tired afterwards, legs were on fire but I felt like I had more in me. I felt a lot stronger than a month ago :)

I don't want to continue doing 1 min on, 1min off however as I found myself getting so dizzy and lightheaded. I actually couldn't lay down a few hours after doing it the one day as my head was spinning so bad, I threw up a few hours after too.

I think im going to focus more on 8 x 500 or 10 by 500 at 1:45. Do you rest for 2 min or 1 min? Hopefully I wont feel dizzy doing this.

The rowers at the gym are in front of mirrors and all the stop starting of the 1 on 1 off I think is contributing to feeling lightheaded/dizzy etc..

User avatar
hjs
Marathon Poster
Posts: 9360
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: Newbie after a little guidance

Post by hjs » September 14th, 2020, 3:11 am

Joshua Hobbs wrote:
September 13th, 2020, 8:19 pm
Hi Everyone,

So I have been rowing twice a week since my last post. Mostly 1 min off 1 min on x 18(my best is 2050m) but also some other variants. Been really good and learnt a lot regarding pacing, rowing technique etc..

Re-attempted the 2km and did a PB of 7:18.7 on Friday which I was pretty happy with. I was pretty tired afterwards, legs were on fire but I felt like I had more in me. I felt a lot stronger than a month ago :)

I don't want to continue doing 1 min on, 1min off however as I found myself getting so dizzy and lightheaded. I actually couldn't lay down a few hours after doing it the one day as my head was spinning so bad, I threw up a few hours after too.

I think im going to focus more on 8 x 500 or 10 by 500 at 1:45. Do you rest for 2 min or 1 min? Hopefully I wont feel dizzy doing this.

The rowers at the gym are in front of mirrors and all the stop starting of the 1 on 1 off I think is contributing to feeling lightheaded/dizzy etc..
Congrats with the pb. The change you make, will not change the feeling. 500m reps will give the same feeling. Rest is up to you, 1 min rest can be done roughly around 2k pace, on 2 min min 2 seconds below 2k pace. You will feel very bad when you finish. If not, you are not trying.
Read around a bit more about training. Your aerobic side needs work.

User avatar
max_ratcliffe
10k Poster
Posts: 1023
Joined: May 2nd, 2019, 11:01 pm

Re: Newbie after a little guidance

Post by max_ratcliffe » September 14th, 2020, 6:51 am

Nice work on the pb. Seems that you are able to push pretty hard.

It's even worse for the elites.

See 2:00 in this video:

https://www.youtube.com/watch?v=rqLdbmWaXLE
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

Post Reply