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.
JimS
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Re: What Training Have You Done Today?

Post by JimS » July 9th, 2019, 11:10 pm

JimS wrote:
July 2nd, 2019, 6:58 pm
Wednesday. So that means 8x500m with 2:20 rest intervals

Target pace 1:38.4

1:38.4
1:38.4
1:38.5
1:38.3
1:38.2
1:37.8
1:37.6
1:35.6

Average (and target pace for next week) 1:37.9
Wednesday. So same again.

Target pace 1:37.9

1:37.9
1:37.9
1:37.9
1:38.0
1:37.5
1:37.3
1:37.1
1:36.4

Average and target for next week. 1:37.5

Slower on last interval, so definitely getting tougher throughout.

Testing my new reebok nano 9s for this. Bought especially for rowing. Definitely felt different. Not sure if better than my old tattered runners.
Age: 37. Weight: 117kg. Height: 6'4"
1k: 3:14 2k: 6:28 5k: 17:12 30min: 8532m

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » July 10th, 2019, 1:16 am

jimmyshand wrote:
July 9th, 2019, 11:21 am
Three pieces for me today - SS 5k, fast 2k and SS 5k.

I wanted to test my speed without going flat out so was aiming for sub-7 2k and ended up with 6:56 after a sprint at the end. I set the splits to 200m and during the 2k I wanted to test whether I could rate higher but maintain roughly 1:45/6 pace. That's why the splits below look all over the place rate wise; I was experimenting. I was trying to see if I could pull 1:45 at 30spm but as you'll see I didn't have much success.

I used to row a 2k naturally at about 30 to 32 (my PB was done at 31 and my last 4x1000m attempt was rate 30) but now seems that my stroke rate for 2k and all other distances has naturally slowed somehow. I'm working on rating up a bit but are there any good ways to increase stroke rate without also going faster? Or is this breaking the laws of the erg somehow?


Time Meters Pace Watts Cal/Hr S/M
6:56.0 2,000m 1:44.0 311 1370 29 173
0:42.2 200m 1:45.5 298 1325 30 147
0:42.3 400m 1:45.7 296 1318 28 166
0:42.2 600m 1:45.5 298 1325 27 169
0:42.2 800m 1:45.5 298 1325 27 173
0:41.9 1,000m 1:44.7 305 1348 29 174
0:42.1 1,200m 1:45.2 300 1333 27 177
0:41.8 1,400m 1:44.5 307 1355 27 179
0:41.5 1,600m 1:43.7 313 1378 29 182
0:40.8 1,800m 1:42.0 330 1435 28 183
0:39.1 2,000m 1:37.7 375 1589 34 185
That looks pretty good Alasdair, a lot left in the tank. I'm really curious if you'll beat my 2k PB soon, you're definitely capable of doing it!
@ stroke rate
You definitely can rate up without going faster, you only have to reduce the power per stroke (stroke power index, SPI).
For example, when doing 330W at R30, your SPI is 11. If you do 310W at R31, your SPI is 10.
I would estimate you got stronger (maybe because of your short distance stuff) and now it's easier for you to sustain a higher SPI, but it's just a guess.
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » July 10th, 2019, 2:18 am

Thanks Martin - the problem I have is converting the SPI theory into practice! It sounds simple though I can't quite make it work. But I'll give it a go next session. Not sure when I'll try a max 2k again but in the meantime I'll experiment with stroke rate. I think I can go sub 6:50 but not as fast as you.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:16.9 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » July 10th, 2019, 5:35 am

Wed PM
20' = 4717m @2:07.6
df125 sr19 168w mhr135
then
20' = 4783m @2:05.4
df125 sr20 177w mhr145
Lindsay
68yo 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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hjs
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Re: What Training Have You Done Today?

Post by hjs » July 10th, 2019, 5:38 am

jimmyshand wrote:
July 10th, 2019, 2:18 am
Thanks Martin - the problem I have is converting the SPI theory into practice! It sounds simple though I can't quite make it work. But I'll give it a go next session. Not sure when I'll try a max 2k again but in the meantime I'll experiment with stroke rate. I think I can go sub 6:50 but not as fast as you.
Youtube, heard good things about Murrey about learning to rate up. Lots of sessions to find there
For my training see twitter @Hjsrowing

Tim huges
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Re: What Training Have You Done Today?

Post by Tim huges » July 10th, 2019, 5:57 am

5min x4 with no rest
4min @ r20 1min @ r24
4min @ r20 1min @ r27
4min @ r20 1min @ r28
4min @ r20 1min @ r30
Rest 2min, repeat the 20min for a second time as above.

Split was 2:00 for the r20's, r30 i was around 1:30...possibly im underpowering the r20's?

Found it on eric murrays page. Felt great and made a nice change to just setting a time and grinding away at a steady pace. Next time i may try repeating for a 3rd time. I did think the 4minuntes at r20 would feel like a rest but they didnt! Felt a little challenging but doable.
34yrs 6ft 250lbs England
Started Jan 2019
500m 1:31.6
2k 6:41.0
10k 37:34
HM 1:28:58

KEEP CALM AND 30R20

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » July 10th, 2019, 7:33 am

Yesterday:

am ERGO: 5K@1:59.0
pm WEIGHTS: OHP, INCLINE CLOSE GRIP Z-PRESS, SQUATS, DEADS, HAMMERS, TRI-DIPS, TRI-DB EXTENSION, SIDE LATERALS

Smashed! Must be getting old. :lol: :roll:
Paul, 47M, 5'11" 79kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » July 10th, 2019, 7:59 am

Gammmmo wrote:
July 10th, 2019, 7:33 am
Yesterday:

<>

Smashed! Must be getting old. :lol: :roll:
Either that, or you're doing squats and deads in the same w/o!
49yo, 82kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 30min=7221m; 10k=41:24; 60min=14112m; HM=1:31.44

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » July 10th, 2019, 9:02 am

hjs wrote:
July 10th, 2019, 5:38 am
jimmyshand wrote:
July 10th, 2019, 2:18 am
Thanks Martin - the problem I have is converting the SPI theory into practice! It sounds simple though I can't quite make it work. But I'll give it a go next session. Not sure when I'll try a max 2k again but in the meantime I'll experiment with stroke rate. I think I can go sub 6:50 but not as fast as you.
Youtube, heard good things about Murrey about learning to rate up. Lots of sessions to find there
Thanks Henry, have watched a few but not those so will check it out. I did manage slightly better today on a 5k at 25 without going really fast but I think I need to really work on it.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:16.9 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

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bisqeet
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Re: What Training Have You Done Today?

Post by bisqeet » July 10th, 2019, 9:09 am

..
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

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hjs
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Re: What Training Have You Done Today?

Post by hjs » July 10th, 2019, 9:21 am

jimmyshand wrote:
July 10th, 2019, 9:02 am
hjs wrote:
July 10th, 2019, 5:38 am
jimmyshand wrote:
July 10th, 2019, 2:18 am
Thanks Martin - the problem I have is converting the SPI theory into practice! It sounds simple though I can't quite make it work. But I'll give it a go next session. Not sure when I'll try a max 2k again but in the meantime I'll experiment with stroke rate. I think I can go sub 6:50 but not as fast as you.
Youtube, heard good things about Murrey about learning to rate up. Lots of sessions to find there
Thanks Henry, have watched a few but not those so will check it out. I did manage slightly better today on a 5k at 25 without going really fast but I think I need to really work on it.
No harm looking around. If you look at very fast rowers, who rate high, its the turn from drive to recovery thats the key, they don,t finish overly hard and turn right away into recovery.
Never found it easy myself also, tend to power up for extra pace.
For my training see twitter @Hjsrowing

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » July 10th, 2019, 9:37 am

bisqeet wrote:
July 10th, 2019, 9:09 am
..
So, was that the days training Dean, typing two dots? :mrgreen: :lol:
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

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » July 10th, 2019, 10:27 am

Tim huges wrote:
July 10th, 2019, 5:57 am
5min x4 with no rest
4min @ r20 1min @ r24
4min @ r20 1min @ r27
4min @ r20 1min @ r28
4min @ r20 1min @ r30
Rest 2min, repeat the 20min for a second time as above.

Split was 2:00 for the r20's, r30 i was around 1:30...possibly im underpowering the r20's?

Found it on eric murrays page. Felt great and made a nice change to just setting a time and grinding away at a steady pace. Next time i may try repeating for a 3rd time. I did think the 4minuntes at r20 would feel like a rest but they didnt! Felt a little challenging but doable.
This looks like a great drill. I need to learn how to rate up. The majority of my rows are long pieces at 20-22spm. Murray has some great ladders like you posted on the Asensei app. Very motivating for me.
55yo male, 6ft, 162lbs

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » July 10th, 2019, 10:52 am

JimS

Good solid work, you are probably flirting with a sub 6:40 2K.

The Nano 9s should be much better than old running shoes. The CF shoes have the more solid heal and you don't lose any energy into the cushion like you do with a running shoe. Not a huge difference perhaps but every little bit counts. I still use an old pair of Nano 5s for rowing - have other CF shoes including Metcons but like that Nanos the best for rowing.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

Tim huges
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Re: What Training Have You Done Today?

Post by Tim huges » July 10th, 2019, 11:18 am

mitchel674 wrote:
July 10th, 2019, 10:27 am
Tim huges wrote:
July 10th, 2019, 5:57 am
This looks like a great drill. I need to learn how to rate up. The majority of my rows are long pieces at 20-22spm. Murray has some great ladders like you posted on the Asensei app. Very motivating for me.
Same for me, i kind of enjoy plodding along at a steady pace for 60min, doesnt feel like a chore and its fits in nicely with my weightloss goals.

I do have my sights on chasing a 2k pb so i better get used to the higher work rates. I enjoyed this alot more than i thought i would. I didnt know there was anykind of app...i'll definately be looking at that :wink:
34yrs 6ft 250lbs England
Started Jan 2019
500m 1:31.6
2k 6:41.0
10k 37:34
HM 1:28:58

KEEP CALM AND 30R20

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