Concept2 Forum

back on the static and got a 2k PR 6:56.5 2,000m 1:44.1 310 1366 33 133 1:43.6 500m 1:43.6 315 1383 34 89 1:45.3 1,000m 1:45.3 300 1331 32 147 1:44.5 1,500m 1:44.5 307 1355 32 149 1:43.2 2,000m 1:43.2 318 1395 33 149 Awesome! Had you broke 7 minutes before? nope. my previous was 7:00 in Dec. That's...

Today was my first workout following my new 2k benchmark I set on Monday - a 40' level 4. I felt great the first 20 minutes, but man did it hit me hard the last 20. I finished at 7,189 meters (25 meters over goal) / 2:46.9 per 500 / 17 SPM. Regardless, I think my new pace targets are much more appro...

Since I changed my training plan at the start of this rowing year I can tell I've been getting a lot stronger. My 2K PB going into this season on 4/30/21 was a 9:49.5 @ 27 SPM (2:27.3 pace). This morning I managed to do a 9:06.6 @ 26 SPM (2:16.6 pace). The joys of having a dedicated plan and being n...

I don't think you should weaken your stroke. If you do 24 SPM, go a bit faster pace than what you do with 20 SPM. Same force with each stroke, just more strokes per minute. You don't want to train yourself to have a weak stroke. Yeah, I think you are right. I'm going to tell myself the WP stroke ra...

I liked this video as a good example of how hard you can pull and go fast at 20 SPM.

https://youtu.be/4n91DaqAk9k

Maybe it's just the humid weather, but looks like I'm not alone in the struggles. Today went awful - I'm still struggling with the level 3s and getting my stroke rate right. My target today was 40' at 2:50 pace / 24 SPM. Finished at 2:53 and 20 SPM. I just can't seem to rate higher and go slower - I...

This was "comfortable" but still a workout. Am I the only one that feels odd weakening their stroke to rate higher? As I understand it L3 is NOT normal SS, more like a hard distance although not done all out. Remember that WP was devised for College rowers and tweaked by an age group WR holder, so ...

So today was supposed to be a level 3 / steady state day. I have in my notes from from the WP documentation that level 3 stroke rate should be roughly in the 24-28 range, but I've also read a bunch of people say that steady state should be comfortable. Well what I ended up doing today was essentiall...

Started my 3rd week on the WP today, my level 1 went very well. I know a few weeks of a different plan isn't going to make or break me, but upping to 4 rows a week instead of 3 and having very targeted goals seems to be helping me get faster. I somehow managed to be 13 seconds faster per 500 today....

Started my 3rd week on the WP today, my level 1 went very well. I know a few weeks of a different plan isn't going to make or break me, but upping to 4 rows a week instead of 3 and having very targeted goals seems to be helping me get faster. I somehow managed to be 13 seconds faster per 500 today. ...

This week I switched over from doing the Beginner Pete Plan the Wolverine plan using my 2K benchmark I set at the end of last season. So far I'm very happy with the approach, and I feel like all my targets for pacing and stroke rate make more sense. Before I always questioned myself and felt like I ...

Dutch wrote: ↑

April 30th, 2021, 4:31 pm

Keep with it, sure you will see a big difference in a year! what was your wattage by the way?

109 for the full 2k - and I sure hope so!

Dangerscouse wrote: ↑

April 30th, 2021, 5:02 pm

Well done Willie, and this is a good target to compare against in a year's time.

Thank you!

I started rowing in November and eventually started the beginner Pete Plan. The further into it I got, the more I desired some more input/flexibility for what I was going for each workout. I have no dreams of ever competing, but the more I researched the Wolverine Plan the more it seemed like it wou...

Still working through the beginner Pete Plan, did my 7k row last night. Still in the niave phase where I start off thinking "man I could go faster" but by the time it's done I'm glad I force myself to keep the same pace. I'm also learning I'll need different split lenghts for my summary, using 500 d...

At your level, its all about executing form with consistency... looking good so far. The increased power and endurance will come with more time & experience on the erg. I'm 4 years deep into this... the pace I use to pull at 28 spm 4 years ago, I now pull at 20 spm . Holy cow that's crazy. And yeah...