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.
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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » September 8th, 2018, 8:15 am

Been having some issues with ass numbness this season... Last year is wasn't as bad... but this year my ass goes numb a lot quicker. I suspect the primary reason is that I now use a lower stroke rate and engage my legs muscles a lot more. I also lost a few pounds (the padding :D ). Add that all up and you get a sore arse after about 60 mins of rowing... normally, the bubble wrap works but not so well this year... Anyway. I tried to marathon on Thursday and had to abort after 60 mins because of numbness in my left buttock.

13,605m / 1:01:08 / 2:14.8 / DF 115 / SR 17 / SPI 8.41

Was not please with this result... so I got some 1/2" self adhering neoprene foam and stuck it to the seat...
Image

Later in the evening I gave my new seat a short test...
2597m / 10:03.1 / 1:56.1 / DF 155 / SR 24 / SPI 9.33
The results felt decent... but a longer row is required to see if it is the right solution long term.

Friday night I had a quick 1K for fun... target pace was 1:45 @ SR 28
1000m / 3:28.9 / 1:44.4 / DF 145 / SR 26 / SPI 11.80 / cold start

looking to do a 2K TT soon and boosting my SPI has been a central part of my training plan. My last 2K PB was done at SR 31, i want that number to sit around 28 or 29... Managing an 11.8 SPI at SR 26 for a 1K points to some progress.

I'm hoping to hit a 6:55 for the 2K (1:43.7 / 313.9w pace) . Neutral splits, a stroke rate under 30 and an SPI over 10 are the goals.
313.9w @ SR28 = SPI 11.21
313.9w @ SR31 = SPI 10.12
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

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hobbit
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Location: Annecy, France

Re: What Training Have You Done Today?

Post by hobbit » September 8th, 2018, 9:29 am

lancecampeau wrote:
September 8th, 2018, 8:15 am
Been having some issues with ass numbness this season... Last year is wasn't as bad... but this year my ass goes numb a lot quicker. I also lost a few pounds (the padding :D ). Add that all up and you get a sore arse after about 60 mins of rowing... normally, the bubble wrap works but not so well this year... Anyway. I tried to marathon on Thursday and had to abort after 60 mins because of numbness in my left buttock.
Me too, although I haven't got many pounds left to lose :) . I bought myself a fancy foam seatpad with a no-slip base (Hornet Watersports). It's an improvement, but I still have to get up and give my rear portions a rest somewhere between 5 and 10k. Before having a shot at an HM, I'm going to get some cycle-style short shorts with a foam insert. Many of them have brightly colored foam on the outside, which would not be a good look for the gym changing rooms. Fortunately, there are a few more discrete alternatives...
M 65 163cm/5' 4" 57kg/126lb
2k 8:16 (2018) -- 5k 21:03 (2018) -- 30' 7038m (2018) -- 10k 43:19 (2018) -- 60' 13475m (2019) -- HM 1:34:04 (2019)

Erik A
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Joined: December 13th, 2017, 10:58 pm

Re: What Training Have You Done Today?

Post by Erik A » September 8th, 2018, 4:58 pm

@ Hobbit Go loud and be proud Lol
My son got me a T shirt for father's day. Nice light grey and with SWEAT BEAST across the front in big black letters. Get some weird looks when I head in to the gym... but they get it when I'm done on the erg... and the light grey really shows up the sweat lol...
Erik
56 yo from New Zealand
6'4 and 125kg

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 » September 9th, 2018, 1:53 am

sunday
CTC V2.0
2k @2:07
1k @1:53
2818m = 10:22.1 @1:50.3
df130 sr28 260w mhr165
1k @2:15
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

Cyclingman1
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Joined: February 7th, 2012, 6:23 pm
Location: Gainesville, Ga

Re: What Training Have You Done Today?

Post by Cyclingman1 » September 9th, 2018, 7:15 am

mdpfirrman wrote:
September 7th, 2018, 5:54 pm
Thanks Mitchell, yeah, I do a ton, just not as aggressive right now. I also have a TENS unit and a newer percussion massager so I'm pretty well set with home treatments. In the past, I'd run to the chiropractor, but honestly, these things heal on their own if you're just patient enough to let them. This is "old hat" for me. Actually, I have a terrible lower back and neck (the back from a lifting injury and the neck from a bad auto accident years ago). Rowing has actually helped both but I also have to have good form and just be smart about it. In the long run, it has to be less about beating a PB and more about just being able to continue on at some point. I don't think I'm there yet but the smarter I am about training (hopefully) the longer I'll be able to continue.
Mike, It may well be worth having an MRI to see exactly what you are dealing with. You may have a self-referral MRI facility around your place that is not too expensive. A slightly herniated disc will get better with rest and gentle stretching. I would say that a TENS unit and especially a chiropractor would do nothing and in the case of the later may actually be harmful. I had several episodes in my 40s, 50s, & 60s with my back that did get better with rest. However this last fall, I got the big herniation [terrible sciatica running down leg] and had to have surgery. Unfortunately, while the surgery did help [most of sciatica gone], I had remaining issues and still do to this day. For the moment, I'm on the upswing, but it is day by day. One has to be cautious with back issues. Just when you think serious injury cannot happen to you, it can hit you with a vengeance. JimG
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

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AnimalNige
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Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » September 9th, 2018, 7:31 am

Wanted to do my regular Sunday half marathon.

Started off pulling 1:55s at r23 thinking I could keep it up. Aerobically, the lungs and heart were providing what they needed: O2

But rowing is strange and difficult. You'd never just give up a 90 minute bike ride in a pathetic heap by the side of the road. No, you'd trundle home nice and gently. In rowing you just blow up and fail. By 50 minutes in I was hurting pulling 1:58s. I pulled the pin at 55 minutes.

I had done a set of abs and some bouldering before, but that wouldn't affect the aerobic effort. Must do more hard pulling at r20 in addition to free rate 500m intervals.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

Dangerscouse
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » September 9th, 2018, 7:54 am

AnimalNige wrote:
September 9th, 2018, 7:31 am
Wanted to do my regular Sunday half marathon.

Started off pulling 1:55s at r23 thinking I could keep it up. Aerobically, the lungs and heart were providing what they needed: O2

But rowing is strange and difficult. You'd never just give up a 90 minute bike ride in a pathetic heap by the side of the road. No, you'd trundle home nice and gently. In rowing you just blow up and fail. By 50 minutes in I was hurting pulling 1:58s. I pulled the pin at 55 minutes.

I had done a set of abs and some bouldering before, but that wouldn't affect the aerobic effort. Must do more hard pulling at r20 in addition to free rate 500m intervals.
I agree that all too often I don't just slow down enough to finish when it feels unsustainable; I'm getting better at it but the desire to HD can be overwhelming and totally take you by surprise too.

Might have just been a bad day. 1:55 for a HM is a good pace. Is that your usual average?
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

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AnimalNige
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Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » September 9th, 2018, 9:29 am

No. My HM PB is a 1:57.1 so in hindsight, it was plain dumb. I need the R20 work to get used to really pulling hard as opposed to moving fast.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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Gammmmo
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Joined: March 26th, 2016, 1:12 pm

Re: What Training Have You Done Today?

Post by Gammmmo » September 9th, 2018, 11:20 am

AnimalNige wrote:
September 9th, 2018, 9:29 am
No. My HM PB is a 1:57.1 so in hindsight, it was plain dumb. I need the R20 work to get used to really pulling hard as opposed to moving fast.
IMO given your 10K you're probably a bit beyond 1:57 for a HM. Just need more time on the ergo I think because sounds like your form starts breaking down.
Paul, 49M, 5'11" 82kg (sprint PBs HWT), ex bike time trialler.
Deadlift=185kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates

Erg on!

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » September 9th, 2018, 2:03 pm

30r20 on Rowpro this evening.

30 min - 7845 - avg 1.54.7 - 20

05 - 1564 - 1.55.1 - 20 - 139
12 - 1563 - 1.55.2 - 20 - 151
18 - 1566 - 1.54.9 - 20 - 155
24 - 1568 - 1.54.8 - 20 - 156
30 - 1584 - 1.53.6 - 20 - 161

Did more metres in August than I did in May, June and July combined :D
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
Marathon Poster
Posts: 5483
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » September 9th, 2018, 2:38 pm

Gammmmo wrote:
September 9th, 2018, 11:20 am
AnimalNige wrote:
September 9th, 2018, 9:29 am
No. My HM PB is a 1:57.1 so in hindsight, it was plain dumb. I need the R20 work to get used to really pulling hard as opposed to moving fast.
IMO given your 10K you're probably a bit beyond 1:57 for a HM. Just need more time on the ergo I think because sounds like your form starts breaking down.
Yeah, it always surprises me how much 2 or 3 seconds average pace can make a notable difference. I agree with Paul; more time on the erg and a slower pace, if only for the first half, will be beneficial

I'm frequently making dumb decisions but you do learn valuable lessons that way.
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

harrythehamster
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Location: Finland

Re: What Training Have You Done Today?

Post by harrythehamster » September 9th, 2018, 5:34 pm

Friday was ment to be 10' w/u + 60' At 1:59/2:00 + 10' C/D, but could hold the pace only about 25', then slowed down and instead of HD'ing completely took the rest of the session as an easy c/d. HR max 166, so should've been well under AnAer threshold, but felt pretty awful anyway.

Sat felt much better, easy UT2 HM with soft strokes, RPE about 3.5/10
Image

Today decided to do 4' for the IRL after 60'/2:05.5 W/U. Very modest result, but was really in the upper range of my expectations. First serious short TT on erg since 2k's and 500's in 2001. Today 3rd minute was awful and had serious moments of despair (PM5 showing 260/280W), but funnily enough at the end it felt like finish line came way too early :D Ended erg session with 11' C/D.

Image

All sessions preceeded/succeeded by 20' W/U & 10' C/D on stationary bike (HR at 95/120 range) + 1 set of pushups.

Erik A
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Posts: 553
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Re: What Training Have You Done Today?

Post by Erik A » September 10th, 2018, 4:04 am

Tonight
40 mins
10169m
1:58.0 spm
Real busy at the gym tonight but both erg were free. Good times :D
Erik
56 yo from New Zealand
6'4 and 125kg

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 » September 10th, 2018, 6:24 am

Monday PM
2k @2:10
1k @1:55
10x 250m/1'R @1:38.8
df130 sr32 362w mhr158
all @1:38/9 but last @1:35.8
2k @2:06 (145)
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

mdpfirrman
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Posts: 1692
Joined: January 23rd, 2015, 4:03 pm
Location: Catalina, AZ

Re: What Training Have You Done Today?

Post by mdpfirrman » September 10th, 2018, 7:40 am

Cyclingman1 wrote:
September 9th, 2018, 7:15 am
mdpfirrman wrote:
September 7th, 2018, 5:54 pm
Thanks Mitchell, yeah, I do a ton, just not as aggressive right now. I also have a TENS unit and a newer percussion massager so I'm pretty well set with home treatments. In the past, I'd run to the chiropractor, but honestly, these things heal on their own if you're just patient enough to let them. This is "old hat" for me. Actually, I have a terrible lower back and neck (the back from a lifting injury and the neck from a bad auto accident years ago). Rowing has actually helped both but I also have to have good form and just be smart about it. In the long run, it has to be less about beating a PB and more about just being able to continue on at some point. I don't think I'm there yet but the smarter I am about training (hopefully) the longer I'll be able to continue.
Mike, It may well be worth having an MRI to see exactly what you are dealing with. You may have a self-referral MRI facility around your place that is not too expensive. A slightly herniated disc will get better with rest and gentle stretching. I would say that a TENS unit and especially a chiropractor would do nothing and in the case of the later may actually be harmful. I had several episodes in my 40s, 50s, & 60s with my back that did get better with rest. However this last fall, I got the big herniation [terrible sciatica running down leg] and had to have surgery. Unfortunately, while the surgery did help [most of sciatica gone], I had remaining issues and still do to this day. For the moment, I'm on the upswing, but it is day by day. One has to be cautious with back issues. Just when you think serious injury cannot happen to you, it can hit you with a vengeance. JimG
Jim, thanks for the recommendation. Unfortunately, with the state of healthcare in the US, I'll have to put that off. I'm self employed and aging, a terrible combination. Basically, I pay for others healthcare so I can pay $30K a year for my wife and my own and get no help at all. I'm in that worst middle tier in the US where my bracket pays 70% of the taxes and gets nothing back but aggravation. It's getting better fast. I'll likely need a knee replacement before I reach Medicare age (I think they'll make that 67 before I reach 65). I'll likely head to Europe (Poland or Belgium) to do that. You can get a new knee and a month's vacation over there for a fraction of what you pay here in the US! My wife had Piriformis release surgery 5 years ago and we had a trip to Paris and Belgium for two weeks for 1/20th of what they wanted us to pay in the US. Wife felt better within a day! 5K for the vacation and the surgery! 80K for a hack in the US that was crippling people. I could start a new thread on how bad healthcare is in the US. Lower back surgery in Poland is around $3500. US it's 40K to 50K easy.

I'm really glad that it sounds like you're improving. Was wondering about that recently. I hope you continue to improve!

I'm feeling like I could row today but I'll likely take one more week off and just do the bike and then test it.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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