Concept2 Forum

Rowing will make a difference but its 80% diet.

My advice - download MyFitnessPal, track what you eat and find out what how many calories you really take in and what your macro split looks like. Amend calorific intake accordingly and increase protein intake to 1g per pound of bodyweight.

Andy

3:18 for me. I probably have relatively more power than stamina.

Took 1s off my 1k best: 3:17.4

10k in 39:43.2 today. Not a distance I do very often at all but I managed to beat my 5 year pb of 39:48.1.

At 47 I feel like more PBs going to be hard to come by so happy with that!

Managed a 5k PB today. Went from 18:50.1 to 18:45.9 in 6 weeks. Pretty pleased with that. This was definitely flat out!

Andy

Set a new 30 min best of 7715 last week, up from 7580. I did this by adding 40 seconds on to a 7500m continuous pyramid session [ 1500m @1:53, 1:58, 2:03, 1:58, 1:53 ] so hopefully if I row at a consistent pace I can go a bit further. Gonna give my 5k a go this week. Current best is 18:50 so plan t...

Set a new 30 min best of 7715 last week, up from 7580. I did this by adding 40 seconds on to a 7500m continuous pyramid session [ 1500m @1:53, 1:58, 2:03, 1:58, 1:53 ] so hopefully if I row at a consistent pace I can go a bit further. Gonna give my 5k a go this week. Current best is 18:50 so plan to...

Sub 7 2k achieved on Saturday. I'm so happy. This was monumental for me. I've been trying for 4 years with 3 bouts of covid getting in the way. Scraped under at 6:59.4. It was very painful. I pretty much fell off the machine at the end and couldn't move for 5 minutes, at least I I know that this was...

Thanks everyone for your comments. This morning I did 45 mins at SR20 and tried to focus on the points made. The main change I made was to extend my arms back over my knees quicker as suggested by a few people. This made quite a difference to the entire sequence! It's not easy to explain but I'll tr...

Hi all, I would appreciate if any of you knowledgeable people would spend some time to review my rowing technique. Any tips to speed me up would be much appreciated. There is a short video below. I was mid way through a 40min workout and, on a whim, got my wife to film it. At the start I am doing SR...

Just a quick update. I caught covid. I'm OK now but that has set me back somewhat....

Anyway it's given me chance to rebase my training and do more slower SR limited training to improve my stroke and basic fitness. I'm finding the hard interval stuff impossible right now!

Thanks Max, really helpful.

As suggested by James I just did 5 x 1k @SR21 with 3 mins rest. I averaged 1:54.7 or 231w. This was flat out! I found this workout really tough! Muscles start to burn quickly and then HR also very elevated. Final int got to near max HR. I could not have done 8 without slowing down considerably. What...

James: Looking at my Concept2 log the exact numbers for the last 2k are 28SR and 282Watts so a shade over 10. https://log.concept2.com/profile/1330197/log/54691444 I have watched a fair few video tutorials on technique but I've never had anyone actually coach me. I'm strictly ERG, never been on the ...

Thanks for all of the advice, a lot to take in. Looking at my workouts I row the 2ks at 28/29 SPM. The last 30 min row I did was at 23 SPM so I am already doing lower(ish) rating work, not consciously though, just because it feels the optimum way to get the most meters. The fastest intervals I do (1...