Concept2 Forum

(NOTE: Whatever happened to Nigel, did I miss something?) I am worried about Rodney (rhr) too who just disappeared mid Jan from here, the UK site and the CTC as well. He used to post most days. Monday AM to the gym with Terry = 11km 5x 8'/2'r - first and last @2:08 middle 3 were 1:54,1:53, 1:52 - h...

Well done on the win Edward. As mentioned 158lbs is too low, you need to be right on 165 if possible. Dehydration will severely impact your performance. The good news is that it was your first race of the season and a warm up. You've got lots of time to perfect everything before the Crash B's. If yo...

Again I disagree with Henry that talk of LWT is "utter nonsense". Top LWT rowers are usually 5'11 - 6'1, around your height. Get down to 10% BF and see what your weight is at that level. If you lose some non rowing muscle along with fat (as I did) you may be a lot closer to LWT than 85 kgs. Then you...

Henry, the OP is 5'11 turning 40 and by the time he gets to 10-12% BF he will weigh around 82-85kgs. That will make him a fairly short, light heavyweight. Plus 500m intervals are mostly anaerobic and don't translate well into 2k times. You can get away with reduced fitness and extra weight doing 500...

Andy - well done you're making great progress. With that said I'm not as optimistic as Henry. Having broken 18:00 for 5k after 7 weeks on the rower my times improved but not to the levels Henry mentioned. In fairness you may be different - we shall see. If you are serious about the weight loss and c...

Make sure you have bubble wrap for the seat - your backside is going to seriously ache. Doug has advised on the damper - get the DF down below 135 and row at low rate (20-24). Low rate and low drag factor go hand in hand. At damper 10 you'll spasm in the 2nd half. Your 2hr test pace is good but 2hrs...

Your short interval times are very good (500m) and your 4x750m, 4x1k etc are perfectly in line with a projected 6:11 / 2k. Rowing is a power endurance sport so improving your lactate threshold is important. 5k pace work will help, whilst it is "slower" than 2k you do more volume. Right now I would t...

Agree with Henry. Looking at rowers on the UK forum around the 6:10 / 2k level - they have 30r20 at over 8500m. Plus your 2x2k at 1:38 is 85% of 2k Watts. The usual workout at that % would be 4x2k on R'5. So it seems that you could gain a bit of aerobic improvement next season. Your short interval t...

Damien that is a superb CTC. I know you've had more goes to perfect but I don't see myself getting the average down to 1:41.1, maybe 1:41.5 ish. Your approach is perfect, ease back on whatever drains you from your all important speed sessions. With a bit of sharpening I think you could speed up nice...

Gotcha. Well then, my only advice is hit your targets. When I train by setting targets I make sure they are in the bounds of feasibility and then I force myself to make it. Unless I cramp or have some other actual physical impediment, I persevere no matter how much it sucks. Get in the habit of pus...

Maintaining Strength I found a huge leap of strenght improvement with twice weekly sessions of 2 x 4k UT1 sessions at <24 rating, beginning in sept/oct. progressed from 1:52 to where i am now about 1:49.5, just brushing AT in the last 400m. shoulders, arms, abs,back, very visible improvements. and ...

Thanks rhr, you are 100% correct it did feel like my arms are engaging early.,Almost imidately, I'm gonna take the day off today as my arms and traps are pretty sore already. I will get back on it on Sunday and update this thread, if you wouldn't mind please watch it a little over the next couple o...

G-dub - if you do 4x1k on R'5 in less than 1:46.0 [1:45.5 to be absolutely sure] average then you're good for sub 7, regardless of how hard it is to do the session. Get it done in under that average time and you're good to go.

At 5'10 and 175-178 your drag factor should be between 110-125 give or take not 160. Main Menu - more options - display drag factor - do a steady stroke and see what number comes up - adjust until you are in the 110 - 125 range The foot strap should cover the ball of your foot and your mid ankle sho...

There is an interesting thread on the Free Spirits forum: http://www.freespiritsrowing.com/forum/viewtopic.php?f=7&t=2693&sid=5461e4ea6a4336f9a67d369744a5cf77e Essentially we have discussed / debated the merits of what training should be done within the 80 / 20 split - below lactate threshold and ab...