Concept2 Forum

Try the Rowing reddit if you haven't already, they have a lot of younger competitive rowers there
https://www.reddit.com/r/Rowing/

Just putting along, building up meters, been biking on my stationary a bit too. I want to do this another month before I start trying to go fast again. Time Meters Pace Watts Cal/Hr S/M 30:00.0 6,765m 2:13.0 149 811 19 6:00.0 1,353m 2:13.0 149 811 19 12:00.0 1,354m 2:12.9 149 812 19 18:00.0 1,347m 2...

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,888m 2:10.6 157 839 21
6:00.0 1,370m 2:11.3 154 831 21
12:00.0 1,380m 2:10.4 158 842 21
18:00.0 1,382m 2:10.2 158 845 21
24:00.0 1,374m 2:11.0 156 835 21
30:00.0 1,383m 2:10.1 159 846 21

more base build

ho hum steady state
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,815m 2:12.0 152 822 20
6:00.0 1,362m 2:12.1 152 821 20
12:00.0 1,368m 2:11.5 154 828 20
18:00.0 1,368m 2:11.5 154 828 20
24:00.0 1,361m 2:12.2 151 820 20
30:00.0 1,356m 2:12.7 150 814 21

uninteresting steady state as a recovery Time Meters Pace Watts Cal/Hr S/M 30:00.0 6,831m 2:11.7 153 826 20 6:00.0 1,365m 2:11.8 153 825 20 12:00.0 1,371m 2:11.2 155 832 20 18:00.0 1,368m 2:11.5 154 828 21 24:00.0 1,366m 2:11.7 153 826 21 30:00.0 1,361m 2:12.2 151 820 21 Nice to see you back ampire...

uninteresting steady state as a recovery

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,831m 2:11.7 153 826 20
6:00.0 1,365m 2:11.8 153 825 20
12:00.0 1,371m 2:11.2 155 832 20
18:00.0 1,368m 2:11.5 154 828 21
24:00.0 1,366m 2:11.7 153 826 21
30:00.0 1,361m 2:12.2 151 820 21

I typically use 95 df for steady state, 130 df for time trials, 160 df for 500m.

I do nearly all my rowing on slides, when I did static erg I used 160 for everything. On slides, the effort of the drag feels really obvious.

Yesterday, did 2x5K steady state, felt easy and smooth Time Meters Pace Watts Cal/Hr S/M 21:32.4 5,000m 2:09.2 162 858 20 4:22.3 1,000m 2:11.1 155 833 21 4:22.6 2,000m 2:11.3 155 832 20 4:20.2 3,000m 2:10.1 159 847 20 4:15.1 4,000m 2:07.5 169 880 21 4:12.3 5,000m 2:06.1 174 900 21 Time Meters Pace W...

I'd do a few shorter distance pace predictor workouts that are reasonably easy to recover from, for example if doing 2K, the 8x500 and get a feel for what types of pace I can put out, then adjust accordingly. For the actual attempt I'd use a negative split strategy and use a conservative starting pa...

Feeling stronger did this steady state piece preceded by a brief warmup. Trying something different, I removed the foam stock insoles from my Adidas Powerlift 4 shoes and the direct connection to the drive feels much more solid. Forefoot flexibility felt better as well. Getting closer to last years ...

some bland steady state volume
2k warmup 30 min 2k cooldown
06/22/22 2,000m 9:08.9 2:17.2 Slides Lwt R22
06/22/22 6,681m 30:00.0 2:14.7 Slides Lwt R21
06/22/22 2,000m 8:59.2 2:14.8 Slides Lwt R20

I clean the rail, rollers, handle, and seat after each use. I have a cleaning spray bottle with water and a drop or two of liquid dish soap. I use a couple of rags to wipe the parts down. In combination with the diluted dish soap, the elastic waist band from an old pair of boxer shorts seems to remo...

30R18

ended up negative split

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,793m 2:12.4 150 817 18
6:00.0 1,336m 2:14.7 143 792 18
12:00.0 1,352m 2:13.1 148 810 18
18:00.0 1,358m 2:12.5 150 817 18
24:00.0 1,365m 2:11.8 153 825 18
30:00.0 1,382m 2:10.2 158 845 18

https://i.postimg.cc/q6JmhXz3/IMG-20220618-094047-559.webp I'm finding the boundaries of when I 'crash' are extending further out, and it's less severe when it happens. After I warmed up, in both senses of the term, this felt easier, and as I was trying to use RPE this morning, this felt harder to ...

Did a non strict 30R20
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,945m 2:09.5 161 853 20
6:00.0 1,369m 2:11.4 154 829 20
12:00.0 1,381m 2:10.3 158 843 20
18:00.0 1,389m 2:09.5 161 853 21
24:00.0 1,401m 2:08.4 165 867 21
30:00.0 1,406m 2:08.0 167 874 21

Continue to make fast gains coming back.