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.
Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 22nd, 2019, 11:29 am

jp_rebuild wrote:
April 19th, 2019, 8:24 am
Overweight 48 year old, first time on a rower in over 10 years, and not much exercise for last 5.

Crept through 2k in just under 10 minutes.

Don't laugh, I'm super happy! lol

I need a program, but intend to be a daily trainer now.

JP (newbie)
No laughter from me either JP. We all have to start somewhere and when you improve on this time the starting point doesn't matter. This is only a line in the sand and make sure you write it down somewhere and compare it again in a few months just to highlight your progress.

The rower is a very cruel mistress when you don't give her attention as everyone's fitness fades way too fast without constant training.

Stay patient, keep learning and focusing on technique, increase the pace slowly and build the base fitness and don't compare your times as "comparison is the thief of all joy" - Theodore Roosevelt
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 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; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

mitchel674
6k Poster
Posts: 632
Joined: January 20th, 2015, 4:26 pm

Re: What Training Have You Done Today?

Post by mitchel674 » April 22nd, 2019, 3:56 pm

jp_rebuild wrote:
April 19th, 2019, 8:24 am
Overweight 48 year old, first time on a rower in over 10 years, and not much exercise for last 5.

Crept through 2k in just under 10 minutes.

Don't laugh, I'm super happy! lol

I need a program, but intend to be a daily trainer now.

JP (newbie)
No laughter here. Kudos to you for getting through that 2k as a newbie in under 10 minutes. You should be happy.

Now pick a program you can stick with. Find one that will motivate you to get on the erg regularly. Do not compare yourself with the brutes that inhabit this forum. Improve on your own times. That challenge can be very motivating.
54yo male, 6ft, 162lbs

Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 23rd, 2019, 4:31 am

Image

First tentative session after six days of illness. I'm still far from 100% but I needed to do something today. HR capped at 130 but it should have been closer to 120 on a normal day at this pace
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 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; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

jp_rebuild
Paddler
Posts: 7
Joined: April 19th, 2019, 8:20 am

Re: What Training Have You Done Today?

Post by jp_rebuild » April 23rd, 2019, 7:04 am

Thanks guys.

I am going to follow the Pete Plan Beginner loosely, and see where I get to.

5x1000m just now, just playing with stroke rate, shoes vs barefoot etc, working out what's what. I'm a bit of a carthorse so the much slower stroke rates seem to work for me. tbh just getting used to pushing the heart rate is my main aim for a couple of weeks.

04/23/19 1,004m 5:07.5 2:33.1 Rower (23 spm)
04/23/19 1,004m 4:50.9 2:24.8 Rower (13 spm)
04/23/19 1,008m 4:56.3 2:26.9 Rower (15 spm)
04/23/19 1,013m 4:51.3 2:23.7 Rower (19 spm)
04/23/19 1,018m 4:50.1 2:22.4 Rower (18 spm)

One Question though if you didn't mind .... Breathing? Mines crap in normal life, so am working on it, but any tips as to how to do it on the rower? How many/often, in nose out mouth? Breath in rhythm with stroke etc? Any help appreciated.

Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 23rd, 2019, 4:37 pm

jp_rebuild wrote:
April 23rd, 2019, 7:04 am
Thanks guys.

I am going to follow the Pete Plan Beginner loosely, and see where I get to.

5x1000m just now, just playing with stroke rate, shoes vs barefoot etc, working out what's what. I'm a bit of a carthorse so the much slower stroke rates seem to work for me. tbh just getting used to pushing the heart rate is my main aim for a couple of weeks.

04/23/19 1,004m 5:07.5 2:33.1 Rower (23 spm)
04/23/19 1,004m 4:50.9 2:24.8 Rower (13 spm)
04/23/19 1,008m 4:56.3 2:26.9 Rower (15 spm)
04/23/19 1,013m 4:51.3 2:23.7 Rower (19 spm)
04/23/19 1,018m 4:50.1 2:22.4 Rower (18 spm)

One Question though if you didn't mind .... Breathing? Mines crap in normal life, so am working on it, but any tips as to how to do it on the rower? How many/often, in nose out mouth? Breath in rhythm with stroke etc? Any help appreciated.
Breathing out, for low rates (16-24), should be completed as you start the catch so you can brace your core. For low rates I breath once at the end of the drive, but for higher rates (26+) i breath twice; once at catch and once at end of drive as you just need to oxygenate as much possible and bracing your core isn't as important as it is with lower rates and when you are using more strength than fitness.

A natural breathing sequence will possibly take some time to master for the higher rates so don't be surprised if you get gassed easily when trying faster higher rates sessions.

Whether it's nose and / or mouth is personal preference. I usually default to mouth for virtually all breathes.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 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; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Tenshuu
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Posts: 205
Joined: May 9th, 2016, 12:25 am
Location: Maine, USA

Re: What Training Have You Done Today?

Post by Tenshuu » April 23rd, 2019, 9:34 pm

Been out a bit. Work schedule ramping, finally no virus or infections hindering health. Came back for 45 minutes of ramping intensity, final 9 minute split I aimed to creep close to my 2k pace because I like to suffer.....

Image

Actually felt good to do this.... Tough but felt nice.

Also hit 195bpm a couple of times and held 194 periodically during last split. I imagine the ramp intensity in this session would allow for a true max HR test?
30M 5'7" 190LBs

lindsayh
Half Marathon Poster
Posts: 2729
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » April 24th, 2019, 6:02 am

Tuesday pm
2k @2:10
5x 1'/1'R @1:41.6
df135 sr30 333w

Wednesday PM
8x 5'/2'R =>10226m @1:57.3
df129 sr27 217w mhr163
first @2:03 last @2:03 (154)
6@ 1:55.x
Lindsay
67yo 91kg
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
Anth_F
Half Marathon Poster
Posts: 2410
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » April 24th, 2019, 3:42 pm

8k today @ 2:17... a very mixed up session, which i don't normally do. Some fast k's, Some steady k's, and several get up's off the rower to grab a quick sip of water. Hence the 2:17 avg!!! Sweaty workout :D
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

Dino
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Posts: 203
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » April 24th, 2019, 4:47 pm

Out on mountain bike this evening for 25.2km ride, no resistance knob to turn down when wind head on :? :lol:
Then when back home put some metres on the erg, r20 SS 10k @ 2:07.0
51M HWT 18/19, 19/20
500m 1:38,7, 1000m 3:35.7, 2000m 7:24.2, 5000m 19:14.2, 30m 7708m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0

jp_rebuild
Paddler
Posts: 7
Joined: April 19th, 2019, 8:20 am

Re: What Training Have You Done Today?

Post by jp_rebuild » April 25th, 2019, 3:06 am

Dangerscouse wrote:
April 23rd, 2019, 4:37 pm
Breathing out, for low rates (16-24), should be completed as you start the catch so you can brace your core. For low rates I breath once at the end of the drive, but for higher rates (26+) i breath twice; once at catch and once at end of drive as you just need to oxygenate as much possible and bracing your core isn't as important as it is with lower rates and when you are using more strength than fitness.

A natural breathing sequence will possibly take some time to master for the higher rates so don't be surprised if you get gassed easily when trying faster higher rates sessions.

Whether it's nose and / or mouth is personal preference. I usually default to mouth for virtually all breathes.
Thanks for this, it's made a difference already!

Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 25th, 2019, 4:00 am

4 x 2.5k 1:30r. Still trying to strike the right balance between recovery and progress.

2:04.7 r18
2:05.7 r17
2:07.3 r16
2:07.2 r16

HR crept up to 132 at the end but it dropped faster and lower during the rests than Tuesday's identical session. This felt easier but I'm still being cautious
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 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; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Tenshuu
2k Poster
Posts: 205
Joined: May 9th, 2016, 12:25 am
Location: Maine, USA

Re: What Training Have You Done Today?

Post by Tenshuu » April 25th, 2019, 8:20 pm

Varied the split rates to keep things interesting... HRM is junk, getting a chest strap when I can afford another toy.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,656m 2:11.8 153 825 21
12:00.0 2,667m 2:14.9 142 789 20
24:00.0 2,770m 2:09.9 159 848 18
36:00.0 2,670m 2:14.8 143 791 21
48:00.0 2,882m 2:04.9 180 918 26
1:00:00.0 2,668m 2:14.9 142 790 23
30M 5'7" 190LBs

jgjones
Paddler
Posts: 1
Joined: April 25th, 2019, 11:25 pm

Re: What Training Have You Done Today?

Post by jgjones » April 25th, 2019, 11:38 pm

Hi Lindsay,

Are they prepared to make the algorithm available? I used to use this extensively, to the point where I reverse engineered the data into a spreadsheet for my own use as I wanted to know what the distance to row were. I still have the spreadsheet but I was only interested in the 26 week program so cannot construct plans for other periods of time.

I'm happy to shre what I have if you're interested.

Regards,
Jonathan
lindsayh wrote:
April 16th, 2019, 5:25 am
hjs wrote:
April 16th, 2019, 4:23 am
Lindsay, they really don't give a hoot, most products are sold to gyms etc, does don't need training tools etc.
Henry I am sure that you are right - unfortunately they just don't see it as part of their business at all - it's just irritating I guess as well as being a great waste of resources.
This is the reply that I have just received:
Hi Lindsay, No problem at all, we can understand your frustrations.
We split with C2 well over 6 years ago now, so we have been providing that training content for no cost openly when we weren't at all obliged to. I can understand it was a great resource for the indoor rowing community, however, we changed course to become a UK fitness equipment hire company in 2013 when the split happened.
I can assure you we have looked into having the training content repurposed for the new website, however, it is looking to be a significant cost to be re-coded. It really isn't as simple as being copied across unfortunately. If you know of anyone who would like to fund this and make it available to the community we would, of course, share the content with them to utilise.
All the best, Max

MartinSH4321
5k Poster
Posts: 547
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » April 26th, 2019, 2:41 am

Dangerscouse wrote:
April 25th, 2019, 4:00 am
4 x 2.5k 1:30r. Still trying to strike the right balance between recovery and progress.

2:04.7 r18
2:05.7 r17
2:07.3 r16
2:07.2 r16

HR crept up to 132 at the end but it dropped faster and lower during the rests than Tuesday's identical session. This felt easier but I'm still being cautious
It's a good idea to be cautious I think, better than a relapse, hope you get well soon!
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 14,7, 1': 375m, 500m: 1:22,2
1k: 3:05 2k: 6:46, 5k: 18:10, 30': 8.023m, 10k: 37:41,
60': 15.661m, HM: 1:25:40
rowing since 2018-06, 2mm in Jul19

lindsayh
Half Marathon Poster
Posts: 2729
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » April 26th, 2019, 5:54 am

jgjones wrote:
April 25th, 2019, 11:38 pm
Hi Lindsay,
Are they prepared to make the algorithm available? I used to use this extensively, to the point where I reverse engineered the data into a spreadsheet for my own use as I wanted to know what the distance to row were. I still have the spreadsheet but I was only interested in the 26 week program so cannot construct plans for other periods of time. I'm happy to shre what I have if you're interested.
Regards, Jonathan
Hi Jonathan - I am not sure what ISS would want to do with the IP - probably nothing on previous form. I guess my concern was more for others rather than personal - I have used the IP and have enough information and a copy of the Guide to do it again if needed - did 26 weeks a couple of years ago.
If you wanted to ask then send a message to Max at ISS and see how he responds!! The bit I valued the most was the training forum where we all had our own threads - was very useful. ISS just got rid off it all without any warning.
Lindsay
67yo 91kg
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

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