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.
lindsayh
Half Marathon Poster
Posts: 3581
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » December 10th, 2017, 7:23 am

Dangerscouse wrote:Lindsay, that looks like a very tough session with very good times.
thanks Stu - it was a good hard one which I enjoyed a lot but actually left a little in the tank to make sure I got it done with no fear of failure - max would be close to 1:40 I hope.
Lindsay
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

User avatar
AnimalNige
2k Poster
Posts: 329
Joined: January 21st, 2014, 5:40 am
Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » December 10th, 2017, 8:00 am

Rod wrote:British Championships

7:01.6 for Silver in the 60-64 Lightweights ...winner was 6:56.6 so was never going to beat that but disappointed with my time.(The winner was Italian so it's some consolation that I was top Brit I suppose).

I was tired all the way and had nothing for the last 500. That was 2 seconds slower than 2 weeks ago but I've no idea why as I was well rested and my training has been good.

My wife Carol Woodward got the Gold in the 55-59 Lwt's but was nearly 5 seconds slower than 2 weeks ago with 7:52.1

Oh well.....back to training and hope to be faster in the world championships in February.
Well done Rod, that's a bloody good result.

But I think you should have tapered sooner. You were pulling some hard strokes just a couple of days before competing, and I'm sure it won't have done you any favours. All my best race results have come after a full week of precipitous tapering.

I'm trying to follow my own advice now, and ease up after grabbing gains over the past three weeks. Objectively, I know I won't lose them by taking an easy week, but it's hard to do.

I did a very slow, like 2:08 5k piece this morning. Light abs (no ankle weights), some deadhangs off holds on my climbing wall and three lock offs on each arm this morning. Will continue with the short and slow workouts all week.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

formerotwrower
Paddler
Posts: 11
Joined: March 5th, 2017, 4:00 pm

Re: What Training Have You Done Today?

Post by formerotwrower » December 10th, 2017, 8:15 am

Congrats to all who competed at the BIRC ocer this demanding and difficult distance.
@Rod a little less weight may have made the difference. Romoli seems to have never a bad day.
At 77kg my training performance is quite good, but nothing compared to NavHaz in the heavyweigt class.
So I hope to be lightweight next weekend at Frankfurt...

Edward4492
10k Poster
Posts: 1615
Joined: March 7th, 2014, 11:34 pm

Re: What Training Have You Done Today?

Post by Edward4492 » December 10th, 2017, 9:26 am

Rod, I "over-dieted" two years ago going out to Pittsburgh for a CB satellite event. By the day of the event I weighed in at 158, I usually like to hit around 162-163. I also made a tactical mistake when I chased a front runner and did my first 500m at around 1:43 (way to fast). I re-grouped and finished at 7:09. I won the event but was very capable at the time of going 7:05. I'm quite sure the weight loss had an effect.

Dangerscouse
Marathon Poster
Posts: 4816
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 10th, 2017, 9:41 am

@ Lindsay. 1:40? Wow.

@ Tom, good idea if that's what you're gut feeling is telling you I think you will like the skierg, it's similar but different.
47 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

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: What Training Have You Done Today?

Post by JerekKruger » December 10th, 2017, 10:01 am

Dangerscouse wrote:@ Tom, good idea if that's what you're gut feeling is telling you I think you will like the skierg, it's similar but different.
Yeah, it'll be a nice change and it'll be fun to start out pretty bad and improve (relatively) rapidly.

I'm also wondering if I've not been eating enough. It's hard to be certain as my evening meal varies from day to day, but my breakfast, lunch and post workout shake only amount to a little more than 2000 calories, so even a fairly generous evening meal of ~1000 calories might not be enough to fuel my training. This is further supported by the fact I've lost about 4kg since starting rowing.
Tom | 33 | 6'6" | 93kg

Image

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

Re: What Training Have You Done Today?

Post by OtwSL » December 10th, 2017, 11:16 am

Very well done to all BRIC racers!

Today:

Some brutal training!

WU:
2k feet out at 1:57.8, I went for target 2k +10-11.
Resisted abs work with crew mate.

1. 2×20:00 with 4:00 SS at r24 and 1:00 on at r28 (I thought it was r28 but it was actually r28+)
20:00 at 2:00.8
20:00 at 2:02.4
I think on both the sprints were at about 1:44-6. Obviously slower SS on 2nd. Sorry don't have splits as it was club erg.

2. Super circuit. This is something we do at the club and it goes like:
10 press ups, squat jumps, sit ups, burpees, crunchies, and squat thrusts.
1000m erg at r20
20 press ups, squat jumps, sit ups, burpees, crunchies, and squat thrusts.
2000m erg at r24
30 press ups, squat jumps, sit ups, burpees, crunchies, and squat thrusts.
1000m erg at r28.
Really tough considering I can't do press ups and burpees for the life of me.

3. 50×push with arms on the Dino (old c2 machine some of you might know). 50×pull with arms on Dino. 50×push with legs on Dino. Painful!
+50 burpees. Pant.

And that's it. Easy really. Not feeling gains at the moment just feeling dead. Might feel some tomorrow!

Have a good day
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

RWAGR
1k Poster
Posts: 171
Joined: May 26th, 2016, 8:24 am
Location: Chevy Chase, MD, USA

Re: What Training Have You Done Today?

Post by RWAGR » December 10th, 2017, 11:50 am

@Tom- slightly ludicrous for me to give you advice, but I don't love the idea of you taking a full month off the erg. Totally understand and support the idea of mixing up your training with something else, but for my part I still think you should try and do 2-3 SS sessions per week just to keep the correct muscles - and your engine - ticking over.

@Scott- love those brutal sessions you do!
Rob, 36, 6'2"/ 187cm , 213lb/ 96.6kg
2k: 6.51.6 (2020)
5k: 18.18.0 (2020)
30': 7968 (2018)
10k: 38.29.0 (2018)

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: What Training Have You Done Today?

Post by JerekKruger » December 10th, 2017, 12:13 pm

RWAGR wrote:@Tom- slightly ludicrous for me to give you advice, but I don't love the idea of you taking a full month off the erg. Totally understand and support the idea of mixing up your training with something else, but for my part I still think you should try and do 2-3 SS sessions per week just to keep the correct muscles - and your engine - ticking over.
Probably a good point, I'll probably do just that.
Tom | 33 | 6'6" | 93kg

Image

Rod
10k Poster
Posts: 1043
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » December 10th, 2017, 12:39 pm

Thank you for the kind words and the interest….. OtwSL, Gammmmo, lindsayh, JerekKruger, AnimalNige, formerotwrower and Edward4492, it’s all very much appreciated.

Just about everyone in my club that was there and a lot of others on the various facebook pages have said they were about 2 seconds or so slower than recent time trials, races or training performance predictions so I wasn’t alone in wondering why!

I’m in good health with no sign of going down with anything and felt very good on the day.

I did my usual taper so quite happy that it works well for me and I was adequately rested and fresh for the race.

It was the same reduction in training load and intensity that had served me so well 2 weeks ago so can’t look to that for an excuse.

Given everyone else’s slower than anticipated times I don’t feel so bad now!

I’ve got some longer stuff coming up in the next few weeks now so that should set me up for the next shed load of pain ready for February.

Good luck in Frankfurt formerotwrower, I look forward to hearing about it.
62 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.

Dangerscouse
Marathon Poster
Posts: 4816
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 10th, 2017, 12:43 pm

@ Tom, I think you need more snacks if that is all you're having and have lost so much weight. A lack of energy will lead to a lack of motivation.

I would give it a week or two off the erg whilst staying active. When you restart, your mindset will be expecting it to be hard as you have taken a rest so to go slower will be an easier decision to make and you can reset targets etc

You also might need to erase expectations. I think that when you're starting, and currently failing, to hit your targets you are not letting go of the expectation and accepting whatever you get, so the negativity seeps in and eats away at the motivation as you see the 'normal' pace slip away. I have been there so I'm talking from experience. From what you seem to be saying it's bothering you that you're not achieving what you normally can achieve.

It's a very subconscious action but with some introspective focus it's fairly easy to control and redirect into a positive force.
47 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

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

Re: What Training Have You Done Today?

Post by OtwSL » December 10th, 2017, 1:53 pm

RWAGR wrote:@Scott- love those brutal sessions you do!
I don't!

Endorphins are kicking in now so feeling pretty good!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

User avatar
Heaviestuser
500m Poster
Posts: 99
Joined: June 29th, 2006, 3:47 am
Location: The Netherlands
Contact:

Re: What Training Have You Done Today?

Post by Heaviestuser » December 10th, 2017, 3:50 pm

1K Pace 23 Demper Setting 6 :mrgreen: :mrgreen: :mrgreen:
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

Rod
10k Poster
Posts: 1043
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » December 10th, 2017, 4:02 pm

Heaviestuser wrote:1K Pace 23 Demper Setting 6 :mrgreen: :mrgreen: :mrgreen:
''23'' is the stroke rate not the ''pace'', the pace is the average speed for the whole distance expressed in minutes, seconds and decimal points of seconds per 500 metres.

If the damper lever is on 6 (for example) on one machine it could have a very different level of resistance to 6 on another as they all vary depending on how much dust is accumulated in the fan cage so the way to know the resistance is ...the ''Drag Factor'' which is a measure of the speed at which the flywheel slows down.

To set it.... On the monitor press ''More Options''.....then press ...''Display Drag Factor'' a box will come up with a number in it…that’s the drag factor...row some strokes raising or lowering the lever to adjust it. Raising the lever raises the number...lowering the lever lowers it. I'd suggest starting at 110 then experiment from there to find what suits you best, here's some useful info;

https://www.youtube.com/watch?v=3Uc2HQILJhU
62 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.

jbhop5857
2k Poster
Posts: 372
Joined: October 13th, 2017, 10:18 am

Re: What Training Have You Done Today?

Post by jbhop5857 » December 10th, 2017, 4:28 pm

Good Day,
Today was suppose to be 2.5 hours at 25spm and a 2:12 pace, but kids, the kids did not want dad gone for that long today. So, 27596meters in 2:01:6 at 2:11.6/500. It's usually the last half hour that burns so good, but I guess I should be happy my kids want me instead of a video game, so I'll take them to the park and we can all run up and down the hills.

Have a great day,

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

Post Reply