Serious student rower looking to become better

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.
Studentrower
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Serious student rower looking to become better

Post by Studentrower » March 1st, 2019, 10:51 pm

Hi there! I'm new here. I'm 26yo male from the Netherlands rowing at a student rowing club (there's a lot of beer involved) and I've only been rowing for 6-7 months now. I'm close to sub7 on the erg and I want to go sub7 it in the next 1-2 months hopefully.
I know you guys like stats
I'm 26yo, 192cm (6'3?), 82kg, (relatively) low bodyfat 66kg muscle mass.

At my first time on the erg I got a pace of 1:47 on the 250m
My pr's now: 250m 1:24.8 (r54) 500m 1.29.6 (r50) 1000m 1:42.7 (r44) 2000m 1:47.7 (r38) my 2k pr is 2 months old.
10 minutes r20 1:55.3 10mins r24 1:53.1
I legpress 200kg (started with 80kg 7months ago) I don't squat.
I feel like my endurance isn't great, but the power seems sufficient. I train 5-7 times a week, once a week boat training twice a week 4x5mins r20/24 or 3x10mins r20/24 and I'm currently doing 1 hour r20's three or four times a week to get my endurance up. Because it seems like my lungs and heart aren't that great or smth. I get fatigued quickly.

Do you have any tips for me to become a better rower and hopefully go sub7? Do you think I can go sub7? I really fell in love with this sport and any advice would be greatly appreciated.
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Ombrax
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Re: Serious student rower looking to become better

Post by Ombrax » March 2nd, 2019, 4:05 am

Hi, and welcome to the forum.

I'm no expert on the matter, but I've been around here long enough to know that at least someone will point you to this:

https://thepeteplan.wordpress.com/the-pete-plan/

Along with the Wolverine Plan it's one of the more common training plans out there. (I'm sure you've noticed the thread on the PP here.)

https://quantifiedrowing.com/tag/wolverine-plan/

www.concept2.com/files/pdf/us/training/ ... nePlan.pdf

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hjs
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Re: Serious student rower looking to become better

Post by hjs » March 2nd, 2019, 4:24 am

You are doing already enough. I mostly see your rating, over 1k and 2k which is very high relative to speed and height. This means poor power per stroke. This what you should be working on.
You do this by rowing longer pieces at lower ratings. You already do this, the 60/20 pieces. Make those ones count.
Given your height and age a good bit below 7 min seems not asking to much. Patience, eating and sleeping well also helps :wink: drinking beer a bit less do :P
For my training see twitter @Hjsrowing

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Re: Serious student rower looking to become better

Post by Gammmmo » March 2nd, 2019, 4:35 am

hjs wrote:
March 2nd, 2019, 4:24 am
Given your height and age a good bit below 7 min seems not asking to much.
This is what I thought, and, that given the age and build of the OP, it just goes to show how blase experienced ergers get as to just how hard getting under 7mins for 2K is. I'm not saying that mark isn't respected but how it's fairly casually banded around by folk who on paper (including me) ought to be less suited to the erg than the OP.
Paul, 47M, 5'11" 77kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

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Re: Serious student rower looking to become better

Post by jamesg » March 2nd, 2019, 4:41 am

500 1.29.6 (r50)
1000m 1:42.7 (r44)
2000m 1:47.7 (r38)
These numbers show your stroke is short and rushed. Improving and using it for a few months will easily give you the endurance and speed to go below 7'.

If you convert to Watts you can see immediately what you are doing:

1:42.7 = 323W. 323/44 = 7.3 Watt-minutes per stroke.
1:47.4 = 280W. 280/38 = 7.4 W-min.

Target for now: 200Watt at 20, so ratio 10 W-min. Future: 300 Watt at 25, ratio 12.5 W'. In other words, learn to row.
once a week boat training - there's a lot of beer involved - student rowing club - want to go sub7 it in the next 1-2 months hopefully.
Happy days indeed. When did the rot start? I remember dozens of Uni eights on the canals in Delft, and no ergs. There was some beer tho'.
78y, 188cm, 87kg, last seen MHR 163. 2k (24 May 19) 8.46.6@22

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Re: Serious student rower looking to become better

Post by hjs » March 2nd, 2019, 5:15 am

Gammmmo wrote:
March 2nd, 2019, 4:35 am
hjs wrote:
March 2nd, 2019, 4:24 am
Given your height and age a good bit below 7 min seems not asking to much.
This is what I thought, and, that given the age and build of the OP, it just goes to show how blase experienced ergers get as to just how hard getting under 7mins for 2K is. I'm not saying that mark isn't respected but how it's fairly casually banded around by folk who on paper (including me) ought to be less suited to the erg than the OP.
Mwa Paul, some 70 year old go sub 7.... Its not hard, its modern people are often lazy, weak and very unfit. Not saying everybody can easily pull those numbers, but don,t make it look harder than it is. A healthy average man who is not just sitting at his desk and trains a while will pull it. If not, you are unlucky and have poor genes or b you are ....... Lazy
For my training see twitter @Hjsrowing

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Re: Serious student rower looking to become better

Post by Studentrower » March 2nd, 2019, 5:46 am

These numbers show your stroke is short and rushed. Improving and using it for a few months will easily give you the endurance and speed to go below 7'.
Thank you guys for the tips! So my rating should be lower. What would be good ratings for me (I just always did what felt right to me)? I've never used the watts function, I will try it next time!

I have another questions, if you don't mind! I did a lot of strength and sprint sessions in the past (I thought that would help me with my 1000m time, which it did not in the slightest) My times went down really fast when I did 1hour long sessions on the erg, then I quit those and I started doing sprinting sessions, which helped my 500m but not much else it seems. So now I'm back doing 1hr sessions trying to get more volume in my training. What pace should I be going for (I dont have an hr monitor)? I used to run and going slow and far seems to be the mantra in running. I now average 2:25 for 60mins r20. Is that ok or too slow? I'm not sure what I should be aiming for on my long sessions.
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Re: Serious student rower looking to become better

Post by Studentrower » March 2nd, 2019, 5:52 am

Mwa Paul, some 70 year old go sub 7.... Its not hard, its modern people are often lazy, weak and very unfit. Not saying everybody can easily pull those numbers, but don,t make it look harder than it is. A healthy average man who is not just sitting at his desk and trains a while will pull it. If not, you are unlucky and have poor genes or b you are ....... Lazy
I really hope I'm not lazy! As for genes, I've never been particularly good at any sport in my life. I train at least 5 times a week and I've been working out 3-4 times a week for 6 years now.
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hjs
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Re: Serious student rower looking to become better

Post by hjs » March 2nd, 2019, 5:58 am

Studentrower wrote:
March 2nd, 2019, 5:52 am
Mwa Paul, some 70 year old go sub 7.... Its not hard, its modern people are often lazy, weak and very unfit. Not saying everybody can easily pull those numbers, but don,t make it look harder than it is. A healthy average man who is not just sitting at his desk and trains a while will pull it. If not, you are unlucky and have poor genes or b you are ....... Lazy
I really hope I'm not lazy! As for genes, I've never been particularly good at any sport in my life. I train at least 5 times a week and I've been working out 3-4 times a week for 6 years now.
Don,t take my remarks personal! Was really a general remark. You clearly are not supertalented, but that does not stop you from getting better. For now rebuilding your stroke and getting it stronger will be best for you. Stronger not in 1 rep max stronger, but stronger in the aerobic field.

Re general, look at the current trend in holland with bikes, now more electric ones solded versus just bikes. Pretty bizar if you ask me.
For my training see twitter @Hjsrowing

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Re: Serious student rower looking to become better

Post by SowfLondonRower » March 2nd, 2019, 6:18 am

Hi there. I'm in a similar position to you - started rowing 7 months ago, 26yo, 188cm, about 85kg. I recently squeaked under 7min for my 2km, so I would say you can definitely get there! I would agree with the advice already given - focus on building an efficient, powerful stroke.

In terms of pace on the longer sessions, here's a recent 3x20min of mine (my upper limit for ut2 is ~155bpm)
Image
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

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Ombrax
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Re: Serious student rower looking to become better

Post by Ombrax » March 2nd, 2019, 8:49 am

hjs wrote:
March 2nd, 2019, 5:58 am
Don,t take my remarks personal! Was really a general remark. You clearly are not supertalented, but that does not stop you from getting better.
Do you have to be this harsh? The guy just joined the forum, he doesn't have to hear this sort of thing right off the bat.

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Re: Serious student rower looking to become better

Post by hjs » March 2nd, 2019, 8:56 am

Ombrax wrote:
March 2nd, 2019, 8:49 am
hjs wrote:
March 2nd, 2019, 5:58 am
Don,t take my remarks personal! Was really a general remark. You clearly are not supertalented, but that does not stop you from getting better.
Do you have to be this harsh? The guy just joined the forum, he doesn't have to hear this sort of thing right off the bat.
Yes I have. Nothing wrong with the truth, I gave a usefull in no way negative answer. The world is full off bullshit which only makes a mess.
For my training see twitter @Hjsrowing

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Ombrax
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Re: Serious student rower looking to become better

Post by Ombrax » March 2nd, 2019, 9:07 am

OK, Mr Hard-ass, be that way.

You probably consider yourself superior because you think you're so honest you play it as you see it, but remember that being polite, especially to someone who's just joined the forum and may not yet be familiar with your personality is also a beneficial character trait.

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Re: Serious student rower looking to become better

Post by Gammmmo » March 2nd, 2019, 9:28 am

Ombrax wrote:
March 2nd, 2019, 9:07 am
OK, Mr Hard-ass, be that way.

You probably consider yourself superior because you think you're so honest you play it as you see it, but remember that being polite, especially to someone who's just joined the forum and may not yet be familiar with your personality is also a beneficial character trait.
I prefer it when people don't sit on the fence. We can't give trophies to everyone...
Paul, 47M, 5'11" 77kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

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Re: Serious student rower looking to become better

Post by Studentrower » March 2nd, 2019, 10:33 am

Hey, thanks for the Pete plan Ombrax it seems very simple and I like it a lot. I don't mind being called not supertalented, because frankly I'm not, I'm just trying to be better everyday and everything I can learn that will help me towards that is awesome. I haven't asked for a trophy though.
You guys have been very helpful! what would be a good rate for a 2k for me? is 36 ok or is that still too high?

I'm thinking of increasing aerobic volume every week, hopefully that will propel me forward.
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