Concept2 Forum

HI All too many to thank individually, but can i thank everyone who has contributed, it is very much appreciated. I know we are all busy with our lives. As others have said my problem is one of time, I don't usually have the time to exercise twice a day during the week, running my businesses/living...

... hey Martin...long time! this is great info and detail, thank you and I think for an older athlete (talking about Glenn but also me!) this makes even more sense because it gives more time for recovery in between hard days. And of all the adjustments I've had to make over my training life as I've...

Hi All I have always followed a training plan for erging since i got my C2 some years ago, however i have never really incorporated any strength training alongside (until i attempted to improve my 100m PB Oct-Dec 2022). As the training for the 100m was so bespoke I only lifted weights/practiced spr...

Maybe one day you'll even get a good sprinter with a better SPI! :wink: BTW, you forgot your 12.7 100m PB in the signature :lol: Hahaha, and hello stranger. Where have you been? Hey Stu! Yeah, it's been a while, needed a break from social media as I put myself under too much pressure when posting m...

You're going to get a variety of opinions about your UT2 pace. I do a lot of meters that are weaker - as a percentage of my 2k watts - than what you're doing here. There are multiple approaches that work. I'm also going to be a contrarian and say that you may be able to improve by continuing what y...

Glenn already posted most of the relevant points: - Feet as high as possible and parallel pull - Strength work - practise - find the right DF What I would add: - prevent the erg from moving as good as possible (I built a cage for the front and back feet and drilled it in the floor) and prevent jumpi...

Skierg 8x400m/2'R target 1:51 or under. Nearly stopped after 4, 5, 6 and 7 but pushed through on a very tired body. Hamstrings feel like they're going to snap. Aching from the weekend rollerski. 11:46.5 3,200m 1:50.3 260 1195 48 1:28.6 400m 1:50.7 258 1186 48 1:28.3 400m 1:50.3 260 1195 48 1:28.5 4...

Some more good weekend meters: Saturday I did a harder 30 minute of just over 8100 meters. This required some work but wasn't an all out effort. After a minute break just did some slower meters for another 8K. Sunday I did a HM - first one in a while, just kept it at 2:05 and 20 SPM. Felt pretty ea...

You can use HR, Rating or Watts/Pace to define Zones, as you wish. Rate 20 would be borderline Zone 1/2. But why bother, it's just using another name for Rate 20, this is rowing. What matters is not what it's called, but what you did. Which was 160W at 20 so Work 8W-min on 70kg body mass, 2.3W/kg. ...

3k warmup, then #CTC: Time Meters Pace Watts Cal/Hr S/M 1:30.4 500m 1:30.4 474 1930 41 162 0:18.2 100m 1:30.9 464 1898 40 134 0:17.6 100m 1:27.9 514 2067 41 162 0:17.8 100m 1:28.9 496 2008 40 170 0:18.0 100m 1:30.0 480 1952 43 173 0:18.7 100m 1:33.5 428 1773 42 173 Didn't know how to pace, so chose...

Did a "hardish" 5K today between a 3K warmup and 3k cooldown - I wanted to go a little faster and decided to do a sub 1:50 pace and did just that at 1:49.9. When done I was surprised how hard it felt but I was happy with it but then started thinking this is over 2 seconds slower than my 10K PB pace...

First "Time Trial" of the season, in prep for world's. 345m (nicely divisible by 3). Was pleasantly surprised with my ability to hold onto 1:08s for about 35 seconds, before the inevitable fade. 345m: 47.3s / 108.5 / 1089w / 48spm 115m: 15.8s / 1:08.6 /1084w / 50spm 115m: 15.1s / 1:07.3 /1148w / 46...

AM: hard 30' (ergdata didn't save the splits/graphs) 8,105m 1:51.0 256W AHR 156 25SPM RPE 7 LEgs felt very sore, so this was better than expected. With fresh legs I think I can get close to my 30' PB on a good day :) This is a great result, and looks really promising. Your steady state is notably s...

As Mike already said height and strength matter a lot. As you're a noob my first guess would be that it's technique and not the C2. It takes some time (for most people) to learn good rowing technique, and sprinting needs another technique than "normal" rowing. What was your highest stroke rate you c...

Another very good training week for me: MON: running 30' 4,65km AHR 137 TUE: BB Benchpress flat SS DB Bench row 10x72;1x152,5/10x72; 6x130+ dropset 6x90/10x72 RIR: 3;1/2.5;1/1/2.5 BB Trap Bar Deadlift SS DB Lateral raises 4x205/8x62;4x205/8x62;4x205/8x62 RIR: 2/2;2/1.5;2/1 BB Savety Squat 10x110;10x...