Concept2 Forum

I have never rowed more than 2k in a single session! My typical pace is 149/150 and 7:15. PB is 7.10.9. What pace should I strive for at 5k? Is there a rule of thumb for moving up to 5k and 10K as far as pace goes?

<!--QuoteBegin-freestyle+May 8 2005, 04:00 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 8 2005, 04:00 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I have never rowed more than 2k in a single session!  My typical pace is 149/150 and 7:15.  PB is 7.10.9.  What pace should I strive for at 5k?  Is there a rule of thumb for moving up to 5k and 10K as far as pace goes? <br /> </td></tr></table><br /><br />Well, if you still want to keep your workouts under 10 minutes, you're going to have to pick up the pace quite a bit <br /><br />A handy guideline is that your pace for twice the distance will need to be 3-5 seconds/500 meters slower, depending on your fitness balance between speed and endurance. So, if you're used to doing 1:50 for 2k, 1:55 might be a good number to try for 4k, maybe 1:57 for 5k. Find a pace you can maintain for the whole piece, then toss in a sprint if you've got anything extra left in the last few hundred meters. The next time, go at your average pace for the previous piece, and see if you have anything left for a finishing sprint. Repeat that a few times and you'll get a pretty good idea of what you can do at your current level of fitness. <br /><br />With your current 2k result, you could probably get somewhere around 19 minutes for the 5k, 39-40 minutes for the 10k, once you are used to rowing the distance. Of course, with the distance work, your 2k times may come down a bit. Have you tried doing a 1k? If you can do 1k more than a few seconds/500 faster than your 2k pace, endurance is what you need to work on, and doing the longer rows will almost certainly improve your 2k times.<br /><br />Bill

<!--QuoteBegin-freestyle+May 7 2005, 11:00 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 7 2005, 11:00 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I have never rowed more than 2k in a single session! <br /> </td></tr></table><br /><br />Then you are missing out on the real joys and benefits of rowing. <br /><br />The longer sessions, with moderate spm (say 22-28) will help with technique, fitness and will translate into better 2k times. The guideline is I think double the distance and add 3 -5 seconds but this will vary depending upon you efficiency (technique) and general fitness.<br /><br />I would focus on getting into the habit of actually being on the rower long enough to be able to do 5k and ideally 10k+ before worrying too much about the actual pace. After all it is easy to adjust the pace slightly each session once you have a good idea of what your conditioning will allow.<br /><br />Also remember that training is training and not racing. Use heart rate or percieved exertion to gauge how fast to go and use 10k+ to help build a good strong base. This will benefit your 2k efforts.<br /><br />Neil

<!--QuoteBegin-neilb+May 8 2005, 07:33 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(neilb @ May 8 2005, 07:33 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-freestyle+May 7 2005, 11:00 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 7 2005, 11:00 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I have never rowed more than 2k in a single session! <br /> </td></tr></table><br /><br />Then you are missing out on the real joys and benefits of rowing. <br /><br />The longer sessions, with moderate spm (say 22-28) will help with technique, fitness and will translate into better 2k times. The guideline is I think double the distance and add 3 -5 seconds but this will vary depending upon you efficiency (technique) and general fitness.<br /><br />I would focus on getting into the habit of actually being on the rower long enough to be able to do 5k and ideally 10k+ before worrying too much about the actual pace. After all it is easy to adjust the pace slightly each session once you have a good idea of what your conditioning will allow.<br /><br />Also remember that training is training and not racing. Use heart rate or percieved exertion to gauge how fast to go and use 10k+ to help build a good strong base. This will benefit your 2k efforts.<br /><br />Neil <br /> </td></tr></table><br />

Thanks Neil and Bill for your help. Well, today, after my strength workout, I tried 5k. I was nervous! My time of 19:17 is no great shakes----but I am just relieved I made it. A 2k gets me pretty whipped and I was intimidated by the longer distance. But just as you guys stated, the slower pace and lower intensity made it actually enjoyable! My two boys, ages 12 and 9, then rowed their first 5k too. My boys wrestle, and I coach youth wrestling. I believe the erg is the single best exercise to keep them fit during the wrestling off season. They enjoyed it too. 12 year old did 25:17 and 9 yr old rowed 27:56. I am 49, 5'7 190. What a wonderful sport! Seeing what the older men and women do on this erg gives me inspiration and hope. 80 yr old men doing 2k in 8 minutes?! WOW-----

<!--QuoteBegin-freestyle+May 9 2005, 08:47 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 9 2005, 08:47 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thanks Neil and Bill for your help.  Well, today, after my strength workout, I tried 5k.  I was nervous!  My time of 19:17 is no great shakes----but I am just relieved I made it.  A 2k gets me pretty whipped and I was intimidated by the longer distance. <br /> </td></tr></table><br />No great shakes! I would say that is a h*** of a first 5k. What's to be nervous about. You will be sub 19' in no time and the skies the limit. <br /><br />I am curious, what was your spm?

Strokes per minute were around 26. I am at 28 spm on 2k. I rowed at damper setting 10 which is a 203 df. I like the harder pull, (it reminds me of wrestling!). I must have terrible technique----I love reading Rangers posts----but if I tried to row strapless like he does I would end up in the next county, sans the erg!<br />This is off topic, but I am not sure I would like that style of rowing. It would seem you are not using the power of your legs, hips and buttocks as much rowing strapless. You must make up for it by rowing quicker or harder with your upper body? I don't know, but I kind of like the feel of burning out my legs and bottom!

<!--QuoteBegin-freestyle+May 9 2005, 10:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 9 2005, 10:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->It would seem you are not using the power of your legs, hips and buttocks as much rowing strapless.  [right] <br /> </td></tr></table><br /><br />Freestyle,<br /><br />Strapless for me is simply a way to train technique. Yes, if I want full power then I strap in but by usingstrapless as part of my training it helps ensure that I am working on an efficient stroke and capable of good balance etc.<br /><br />I understand what you say about shooting off the back but you are then using the straps to help counter poor technique. Whatever energy you are generating from the drive with the legs that has to be checked or braked by the straps is wasted energy. So, carry on losing it or learn to use it!<br /><br />Mastering strapless will help ensure that you are able to transmit all the energy from the drive into the machine via the handle so you come to a natural stop. Unlikley you would achieve this when operating at full pace but as I say it is a way to train not a way to race.<br /><br />You could always try it on a 5k but starting with a bit less effort, see how you go and build from that. Alternative is to use strapless for a steady warm up.<br /><br />Good work on the 5k; you see it is not so bad. Pace at under 1:56 is fine and you will find that this will improve quickly as you get more used to the distance and the 5k rows will be of much more benefit to you. Then you can start to extend it to 6k and 10k and.......<br /><br />Neil<br /><br />

<!--QuoteBegin-freestyle+May 9 2005, 10:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 9 2005, 10:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Strokes per minute were around 26.  I am at 28 spm on 2k.  I rowed at damper setting 10 which is a 203 df.  I like the harder pull, (it reminds me of wrestling!).  I must have terrible technique----I love reading Rangers posts----but if I tried to row strapless like he does I would end up in the next county, sans the erg!<br /> <br /> </td></tr></table><br />Both issues would benefit by using slides (damper setting, strapless row.) Plus, if you like rowing at the higher damper setting for the harder pull I would strongly urge you to consider them. I never erg without them. They will help you strengthen your lower back if necessary, or lower your risk of injury with an already strong lower back. Also, you will never feel as though you are going to fly off the erg strapless and barefoot.

<!--QuoteBegin-freestyle+May 9 2005, 07:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(freestyle @ May 9 2005, 07:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I rowed at damper setting 10 which is a 203 df.  I like the harder pull, (it reminds me of wrestling!).  <br /><br />I must have terrible technique----<br /><br />It would seem you are not using the power of your legs, hips and buttocks as much rowing strapless.<br /><br />I don't know, but I kind of like the feel of burning out my legs and bottom! <br /> </td></tr></table><br /><br />It's doubtfully a "harder" pull, just more sluggish.<br /><br />It may not be terrible, but we'd have to see it to make sure. <br /><br />Erging Strapless does exactly what you think it does not.<br /><br />Learn to Erg strapless, guaranteed to burn your butt. <br /><br />Cheers!