Search found 4071 matches

by jamesg
July 22nd, 2024, 11:03 am
Forum: Training
Topic: Rowing Every Day
Replies: 3
Views: 77

Re: Rowing Every Day

Do a 500m test after warmup, train at low rates and 40-60% of your test Power for two months. 5 a week. Then start to shorten at higher ratings.

If you want a detailed plan, you can see 200 odd 2k plans here, to select as to your history and time available:

http://3.8.144.21/training/interactive
by jamesg
July 22nd, 2024, 10:51 am
Forum: Training
Topic: 2K strategy - what needs improving?
Replies: 42
Views: 2152

Re: 2K strategy - what needs improving?

How do i get my 2k down to 7.35 from 7.51? I'm a 15 year old girl and my last 2k was at a 1.59 500m split at s/r 26 Clean and simple Style, and practice. Rate too, 26 is low and forces you to rely on strength, which is a killer when racing. On the erg, avoid high drag, the stroke needs to be fast, ...
by jamesg
July 22nd, 2024, 3:33 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 48
Views: 1004

Re: What Training Have You Done Today?

WOD 22 July, 12 x 250m + 45"R. = 3000 x 13:55 x 331 strokes so rate 23.8, 9m/stroke and Work 5.5W'. Keeping force low (320N) and rate high (24), so Work low too, makes it easier. Belt sees lots of extrasystoles so no idea what real HR is, but since W=130, no higher than RR+130/2 = 120-125 as to doc'...
by jamesg
July 19th, 2024, 12:45 am
Forum: Health & Fitness
Topic: Beginner rower, intermediate gym goer
Replies: 7
Views: 222

Re: Beginner rower, intermediate gym goer

5000-10000km in a year That looks like the workload of a Thames boatman training for Doggett's in his apprenticeship years: considering 5 days a week, 250 days a year, 20 to 40km/day. Failing any chance of getting on water and actually doing it, you need a machine that measures power (in Watts) and...
by jamesg
July 17th, 2024, 1:16 am
Forum: Training
Topic: Rowing for weight loss question
Replies: 28
Views: 1225

Re: Rowing for weight loss question

From what I've read you need a good 45 minutes of rowing daily to start losing weight. I understand calorie deficits, but having never rowed before I'm just not sure what numbers I should aiming for (time, strokes, split, etc). Rowing will get you fit if you stay at 1.5 to 2W/kg target weight. That...
by jamesg
July 12th, 2024, 1:37 am
Forum: General
Topic: Logging standard distances
Replies: 15
Views: 563

Re: Logging standard distances

Is there a way to enter a workout to show that it was an interval piece? No. But it remains in the PM memory as Intervals if you programmed it as such. If it's an Event, PM also gives a verification code for the Rankings. To log as Intervals in your C2 logbook, you need Ergdata. I also use spreadsh...
by jamesg
July 11th, 2024, 3:21 am
Forum: General
Topic: Logging standard distances
Replies: 15
Views: 563

Re: Logging standard distances

When I logged it, obviously it came up as 5000m, with the option of ranking it - which would be unfair.
You get a No in the Verified column if there's no verification code from PM.
by jamesg
July 10th, 2024, 4:06 pm
Forum: General
Topic: Logging standard distances
Replies: 15
Views: 563

Re: Logging standard distances

If you use Just Row, what happens is as you describe. You can also program any specific piece using the PM. If the piece is a standard distance it will upload to your C2 log and to the Rankings if you wish. If non-standard or intervals it goes to log only. To use the PM: Press any button to switch o...
by jamesg
July 10th, 2024, 10:02 am
Forum: Training
Topic: Increase pace or reduce rest?
Replies: 23
Views: 861

Re: Increase pace or reduce rest?

I've a new regime of 2 'ss' rows a week (10k 2:15 pace), + 2 x 6 * 1k intervals at increasing pace (so starting at 2:08 through to 2:03) with a 1:30 rest. You can get complete and progressive 4-day schedule here, using the later parts if you've already done the initial work: http://3.8.144.21/train...
by jamesg
July 9th, 2024, 1:33 am
Forum: Training
Topic: Rowing for Base Building - Strategy Advice
Replies: 27
Views: 1391

Re: Rowing for Base Building - Strategy Advice

What's the best strategy for effective cardio base and endurance training using the RowErg with consideration of below? If you want to use rowing to get fit, you must develop a good stroke and use it at low rates. Aerobic is 18 to 24, but if unfit rate 24 is a killer, so keep it below 20 to start w...
by jamesg
July 5th, 2024, 11:35 am
Forum: Training
Topic: Rowing for Base Building - Strategy Advice
Replies: 27
Views: 1391

Re: Rowing for Base Building - Strategy Advice

Current Avg Rowing Stats: 6000m sessions, 30:48 mins, 2:34 min/500, 26 s/m, 96W You need to learn to row to be able to train. 96W/rate26 = 3.7 W-min per stroke (ie work per stroke) is far too low. See: https://www.concept2.com/indoor-rowers/training/technique-videos Or currently Henley Royal Regatt...
by jamesg
July 5th, 2024, 1:48 am
Forum: Training
Topic: Rowing for weight loss question
Replies: 28
Views: 1225

Re: Rowing for weight loss question

I'm 45, 6'2" tall and 230lbs. not sure what numbers I should aiming for (time, strokes, split, etc). Take your target weight in kg (80?) and multiply by 2. The number you get is the 160 Watts you'll need to deliver, (C2 pace about 2:10). It won't be easy, but doable if you use correct rowing style,...
by jamesg
July 4th, 2024, 4:01 am
Forum: Indoor Rowers
Topic: New RowErg Concerns
Replies: 19
Views: 987

Re: New RowErg Concerns

They last forever, just keep rollers and track clean and the chain oiled. If not familiar with rowing, you can see how it's done here: https://www.concept2.com/training/rowing-technique This technique engages the legs, which are usually strong already, so guarantees a substantial training effect. If...
by jamesg
July 4th, 2024, 2:47 am
Forum: Training
Topic: 2k pacing advice for newbie
Replies: 6
Views: 489

Re: 2k pacing advice for newbie

6.4 w/min per stroke, so i was losing some power compared to 6.7 and 6.95 in the 2nd and 3rd 500s. Is that a big drop in watts per stroke? No. The point about Work per stroke is that it depends on Force applied to the handle. Any force level becomes impossible if repeated enough; and the peculiarit...
by jamesg
July 3rd, 2024, 2:02 am
Forum: Training
Topic: Going sub 6:45 before HOCR
Replies: 3
Views: 308

Re: Going sub 6:45 before HOCR

I want to be sub 6:40
Since you know your target, you can do some sums to see what's needed.

200W or more at rate 20 would be a good start. You'll need that stroke, but at 35, in the 2k.