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.
G-dub
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Re: What Training Have You Done Today?

Post by G-dub » November 25th, 2017, 3:52 pm

Nice morning with my mates in a mixed 8. 9.5K with lots of starts and 10/20/30.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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G-dub
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Re: What Training Have You Done Today?

Post by G-dub » November 25th, 2017, 3:55 pm

RWAGR - something else to try is negative splitting a little more then normal to change the feel of a tough piece. May get you through the hump and into the end part of the piece in better shape.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » November 25th, 2017, 4:20 pm

@ Tom, great comments and will almost certainly be the solution. Sometimes you have to take a step back to take two steps forward.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 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

RWAGR
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Re: What Training Have You Done Today?

Post by RWAGR » November 25th, 2017, 5:44 pm

Thanks all. Agree. Traveling this week so will probably be a light week anyway. Really need to escape the mental funk.
Rob, 37, 6'2"/ 187cm , 208 lb/ 94.5 kg
2k: 6.48.4 (2021)
5k: 18.18.0 (2020)
30': 8051 (2020)
10k: 38.04.7 (2020)

Rod
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Re: What Training Have You Done Today?

Post by Rod » November 26th, 2017, 2:34 am

2k Race at the Welsh Championships (no...I'm not Welsh, I'm English but anyone can go to anyone elses championships)

6:59.5

Splits
1:45.7
1:45.0
1:44.9
1:43.9
spm......37
DF........115

First place in the 60-69 Lightweights (and it would have won the heavyweight race too!)

Very happy with this because with the one second added for reaction time to the race start it makes it worth half a second faster than the 6:59.0 I did lat Monday on my home machine where my first stroke started the monitor so no reaction time added.

All good practice for the British Champion ships in 2 weeks (9th December) where hopefully with 2 more weeks of sharpening up I'll be a bit faster.
63 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best recent rows 60 mins.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.(World 60-69 Lwt. Record)

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » November 26th, 2017, 7:06 am

Rod wrote:2k Race at the Welsh Championships (no...I'm not Welsh, I'm English but anyone can go to anyone elses championships)

6:59.5

Splits
1:45.7
1:45.0
1:44.9
1:43.9
spm......37
DF........115

First place in the 60-69 Lightweights (and it would have won the heavyweight race too!)

Very happy with this because with the one second added for reaction time to the race start it makes it worth half a second faster than the 6:59.0 I did lat Monday on my home machine where my first stroke started the monitor so no reaction time added.

All good practice for the British Champion ships in 2 weeks (9th December) where hopefully with 2 more weeks of sharpening up I'll be a bit faster.
Nice one Rod, keep it up for BRIC
63 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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » November 26th, 2017, 7:32 am

Well done Rod. It was never in doubt though :wink:
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » November 26th, 2017, 7:37 am

After my partial failure on Friday (85km done on a 100km attempt that was curtailed due to exercise induced asthma) I needed to bolster my confidence again.

30km done in 1:58:56 and an average of 1:58.9 and a target of sub 2hrs. It felt good throughout, apart from really sore butt cheeks, and I felt like I could have done a FM or maybe 50km.

It's always a good feeling to get back on it and push the boundaries of where you think you can get to and actually see that the pain and sweat is making a difference.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 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

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » November 26th, 2017, 8:32 am

RWAGR wrote:Too many HDs for me recently. Have lost the mental edge and feel like I'm going backwards. Any ideas for 1-2 weeks of something different? Preferably still on the erg- I guess my question is what do you guys do to climb out of the erging doldrums without losing erg fitness?
I do have advice! Don't do what I did!

I only just came back onto these boards after a long break. Over a year I guess.

I was pushing and pushing and pushing. Insisting upon breakthroughs each week. Terrified of ever resting in case I lost any of my hard earned gains.

Then I started to get fatigued. Started to HD in some workouts. Lost the enjoyment. started to get lingering illness. I just gave up in almost despair.

One week completely off the erg just going out for walks will not lose your fitness. It will sharpen you physically, and mentally. It will be like drawing back a bowstring. By the time you have reached seven days off the erg, you will be primed to give it some welly. (I just assumed you are a Brit. If not, you won't understand that expression. Google it)

On topic, I did a steady 10k today at about 2:01.5 after getting my arse thoroughly kicked in the windy hills of Leicestershire yesterday on the Parrot ride. Then some bouldering. Tried some of the actual boulder problems I used to do (As opposed to just repping the warm up circuit). I can't believe how strong I used to be and did not appreciate it. These moves are impossible!
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » November 26th, 2017, 10:48 am

Rod wrote:Very happy with this because with the one second added for reaction time to the race start it makes it worth half a second faster than the 6:59.0 I did lat Monday on my home machine where my first stroke started the monitor so no reaction time added.

All good practice for the British Champion ships in 2 weeks (9th December) where hopefully with 2 more weeks of sharpening up I'll be a bit faster.
Nicely done Rod, I look forward to hearing about your performance at BRIC.
Tom | 33 | 6'6" | 93kg

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OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » November 26th, 2017, 3:28 pm

Rod wrote:2k Race at the Welsh Championships (no...I'm not Welsh, I'm English but anyone can go to anyone elses championships)

6:59.5

Splits
1:45.7
1:45.0
1:44.9
1:43.9
spm......37
DF........115

First place in the 60-69 Lightweights (and it would have won the heavyweight race too!)

Very happy with this because with the one second added for reaction time to the race start it makes it worth half a second faster than the 6:59.0 I did lat Monday on my home machine where my first stroke started the monitor so no reaction time added.

All good practice for the British Champion ships in 2 weeks (9th December) where hopefully with 2 more weeks of sharpening up I'll be a bit faster.
Great job Rod. I reckon when BRIC comes around you'll smash it!

Today:
2×10,000m SS separated by an easy mile jog. Focus on technique.
Targets were sub 2:04 for both (target 5k +10).

20,000m 1:22:20.0 @2:03.5 r20.6
10,000m 41:16.0 @2:03.8 r19.6
10,000m 41:04.0 @2:03.2 r21.6

On both 10ks we had to change rate every 2k. The rates went like this:
1. r18, 20,18, 20, 22
2. r20, 22, 20, 22, 24

Happy with this! The average split was actually 1 split lower than yesterday's 2×8000m even though it was 4k longer which was very surprising. Also a kind of 10k PB on the second one as I had never done one before today.

4k OTW in the 4+. Feeling good.

Lots of work this weekend but the endorphins were really kicking in which is good!
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

Rod
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Re: What Training Have You Done Today?

Post by Rod » November 26th, 2017, 3:57 pm

Thank you for the kind words Nick Rockliff, Dangerscouse, JerekKruger, OtwSL, I'll certainly be giving the British Champs my best shot!

Only 2 weeks to go!
63 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best recent rows 60 mins.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.(World 60-69 Lwt. Record)

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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » November 26th, 2017, 5:38 pm

30' UT2
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There are two types of people in this world: Those who can extrapolate from incomplete data

M_73_5'-7"_156lb
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Edward4492
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Re: What Training Have You Done Today?

Post by Edward4492 » November 26th, 2017, 5:48 pm

Rod, very nice! I particularly like the pacing, looked to be spot on. Bodes well for BRIC and WIRC.

Three OTW club races today, full write up in "On the Water" thread.

Rod
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Re: What Training Have You Done Today?

Post by Rod » November 27th, 2017, 4:05 am

Edward4492 wrote:Rod, very nice! I particularly like the pacing, looked to be spot on. Bodes well for BRIC and WIRC.
Thanks Ed, I see a lot of people going off way too fast in 2k erg races and sure enough they all slow down very badly before the end so I'm always careful not to do that.

In more technical terms (from what I've read...) the problem with too fast a start is that the higher the initial power output, the higher the initial metabolic acidosis. This inhibits anaerobic glycolysis and efficient muscle contraction which causes a decrease in maximal power output further into the piece resulting in a deterioration in technique and an inability to keep going at the desired and optimal pace.....in other words....too fast at the start makes you too slow at the end...there are no ''Free strokes''!

Looking forward to meeting up with you in Richmond Ed, happy rowing mate!
63 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best recent rows 60 mins.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.(World 60-69 Lwt. Record)

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