Sub 7 Indoor Rowing Club (UK)

[Amazing Amazon]

great result, Marjorie.
the race lag is evil - not sure that chasing the pace on the first split is worth it - but the mind usually wins that battle and the Body suffers later.

Have learnt (over 14 years erging) not to go out too hard at the start: going out hard at the start can amke sense in otw rowing, where it helps to keep your opponents in sight and behind you and maybe first into any bend. Doesn't work in quite the same way on the erg where more even pacing pays. My current problem is not committing to a slightly higher pace over the middle 1000. Did it on Friday in 90' bursts but not on Sunday in the race.

managed to get back on the erg after a week of lurgy
- mostly inspired by the great results of fellow sub7-ers at the EIRC.
[snip]
not completely recovered, but definetly better

Good to see that you're well on the road to recovery. .

[Amazing Amazon]

Back to 'normal' erging at home today, though bearing in mind I have a race in 6 days time.

Decided to do something a bit longer and less intense so attempted to improve on one of my poorer previous efforts, which was my 7,126m in 30 minutes (2:06.3 pace) done in December. The Free Spirits calculator (based on my new 2k and old 60 minute results) suggested I could improve this to 7,222m (2:04.6 pace) so I was aiming to better 7,200m. Set off at 2:05ish pace and then gradually negative split that with a bit of acceleration right at the end (finished on a 1:49) for a 7,230m (2:04.4 pace) result. This is my second fastest 30 minute ever (best was 7,306m, 2:03.1 pace back in June 2013) so somewhat chuffed .

5 minute splits: 2:05.4 (26), 2:05.2 (27), 2:05.0 (27), 2:04.4 (28), 2:04.2 (28), 2:02.3 (29).

[bisqeet]

-ve splits, rate increases...
sheesh...
looked rather too easy methinks - merely a placeholder for a full out attempt after racing ?

[MPx]

Fantastic results at EIRC Marjorie both 2k and Sprint. I've heard of this evil race start lag on pace but never experienced it. Sounds like one to continue to avoid! But with the records flowing your way, you've obviously mastered it.

I see Susan did well though a couple of seconds off her target, Carol won Gold again, and Rod had another no doubt frustrating outing posting a similar time to the one at BRIC and not reflecting all of the hard work and improvements he's made since then. Shame, but takes nothing away from an excellent effort all round.

I did notice that the Men 60+ times all looked a bit slower than I'd have expected. Were conditions OK at the venue or was something up?

[Amazing Amazon]

I did notice that the Men 60+ times all looked a bit slower than I'd have expected. Were conditions OK at the venue or was something up?

Is that compared to what they're doing at other events or what they've achieved in non-race situations?
At EIRC the air was a bit dry (I regret forgetting to bring my lip salve - they provide these at the CRASH-Bs) but that's par for the course at BRIC, CRASH-B and EIRC. Velodromes (BRIC and EIRC) as kept warm and dry for the cyclists and at EIRC the cyclists were wizzing round the track while we were there. CRASH-B is held in what is otherwise a sports arena (ice hockey, etc) and they have to go round spraying the floor to suppress the dust. In the UK I think the best place for racing is WIRC in Cardiff as that is kept quite cool and the air damp from the Bristol Channel next door as they often open the hall doors to the outside. Some of the smaller venues also used to be good like that.
You can also expect to lose a second to the race start as you have to allow for your reaction time, whereas on a home/gym erg the machine only starts the clock once you made moved the chain.
As a result the early average pace you see is usually appalling and there's a great temptation to put in too many hard strokes to get the average down quickly. Try it yourself - there is a race start option on your PM.
I know I also find it difficult to monitor my progress as I only have my average and 'instant' pace, while I like to see projected time and pace for the split. I've been erg racing since 2002 so are no longer as phased as I used to be.
And the rest is probably just competition nerves

[Rod]

I'm Just back from a great weekend in Manchester at the English Championships...Great to meet up with old friends and make new ones but NOT 'great' in terms of my rowing as Mike noticed!

My 2k time was 7:05.9 which got me 4th in the 50-59 Lwt's which as a 59 year old is ok I suppose but was a lot slower than I thought I would be.

I was going well until halfway then just seemed to run out of energy. My training indicated I should have gone faster than that so I will do another one soon....gotta get the Sub 7 my recent sessions are saying I've got in me.

By way of punishment I gave myself a 10k as soon as I got home and just squeezed under 40 minutes with 39:54.3..the battle rages on......

I'd say the coditions at the venue were fine Mike and no reason for me or anyone else to row slowly.

[MPx]

I did notice that the Men 60+ times all looked a bit slower than I'd have expected. Were conditions OK at the venue or was something up?

Is that compared to what they're doing at other events or what they've achieved in non-race situations?

Sorry, that was an inane comment (even for me!). I have no insight into specific performances. Its just that I scan the results of many of the comps that you lot all take part in and its unusual for the HWT Men not to have someone under 7 min in most if not all categories at least up to 60+. Obviously its between whoever turns up on the day - but I was surprised 7:03 was quick enough for a gold.

Nice 10k Rod - perilously close to self flagellation that...take care!

I'm still training but slowly at the moment. I'll post something better as soon as I've actually managed something.

[Amazing Amazon]

I did notice that the Men 60+ times all looked a bit slower than I'd have expected. Were conditions OK at the venue or was something up?

Is that compared to what they're doing at other events or what they've achieved in non-race situations?

Sorry, that was an inane comment (even for me!). I have no insight into specific performances. Its just that I scan the results of many of the comps that you lot all take part in and its unusual for the HWT Men not to have someone under 7 min in most if not all categories at least up to 60+. Obviously its between whoever turns up on the day - but I was surprised 7:03 was quick enough for a gold.

Yes, different competitors. Nigel Colley, who won at EIRC was actually 2 seconds faster than at BRIC, it was just that the 7 ahead of him (most under 7 minutes) weren't at EIRC. Not sure who went to the European IRC (in Paris on Saturday) instead or who is going to Boston and maybe thought the two were too close.

[bisqeet]

@rod.
don't think anyone expected that! obviously not your day - i think everyone here was rooting and expecting a sub7 from you.
but don'T let it upset your momentum - you are doing great and your Training is turning out the results - no doubt on the "day" it will be there...

for me another jelly leg session. still not 100% - but theis felt good/hard.
60’
4 x 15’ 4’ rest
i. 9’ @ 5KP <1:52 R24-26
ii. 6’ @ MP  <2:01 R20-22
HRCap 160 (TR / 90%)
aching legs - still recovering - but a good workout.
rode the HRcap from the 2nd interval, just letting off the power to keep riding the cap.

[bisqeet]

circuit Training (REHA) last night.
my medical insurance pays for my gym Membership (officially i have 30% dissability), but only if i do a certain amount of Reha supervised Training sessions (50 in 18 months).
ist a decent workout - mostly back (thats where the damage is - slipped Discs / spondylicious stuff)

todays sesh -

Eddie Fletcher Marathon Plan
Week B Day 3
80’
4 x 20’ 2’ rest
1. 20’ MP <2:01 @ R20-22
2. 20’ 10KP <1:55 @ R24-26
3. 20’ HMP <1:58 @ R22-24
4. 20‘ MP <2:01 @ R20-22
HR cap for all pieces 155 bpm
enjoyable - legs still a bit shaky. HR cap was determining the pace

[MPx]

Those sessions are not looking at all shaky to me Dean! Very good pace throughout both of those long pieces. Interesting that you are targeting heartrate - and typically somewhere in the 15x range. Is your max into the 180s or somewhere in the 170s like me? Most, if not all, of my sessions stray into the red zone by the end if not sooner!

Having had the day off yesterday (picking up a new (old) car - - tonight was logical Tuesday and therefore sprints. It was the turn of 10x1min r1. Last time out avg was 1:43.1. Targeted 1:42.x this time with a faster last. Managed a 1:41.9 avg. A pleasing result. Hard work and as a result the last wasn't much "faster" than the rest. But sub 1:40 isn't looking so far away now, perhaps three of four more cycles.

[Rod]

First go at the CTC.

10 x 1:30 with 30 second recoveries. 4250 metres, average pace 1:45.8.

Many reckon a good performance is one second slower than 2k race pace....so what does this say about what I SHOULD have done on Sunday as this was 0.7 FASTER.....argghhhhhhh.....

Mike.....more improvement well done, it's coming back.....it's coming back!

Dean......I don't use HR and don't understand most of the data you post but can see you're working hard with all those metres so well done I certainly salute you for churning them out with the regularity that you do!

Marjorie and Susan......it was good to see you again on Sunday, well rowed both of you.

[bisqeet]

The whole program is heat rate based rather than watt.
Based on the data that a fast marathon should bring you to about 90 % of your HR max for about 80% of the duration.
That said the sessions are all capped with a target pace/ rates.
You are supposed to pick the rate for that excersize then power until you hit the HR cap, then try and stay on your cap and hit the pace. If you go over the cap, you needed to slow down the pace. HR is dominant.
I suppose one advantage is by using the heartrate, you listen a bit more to the body, the form on the day is a factor to the training intensity...
This session was anaerobic threshold stuff.
My max HR is not that high - just 172.

[Two Pudding Kid]

Although I had 2 rest days before Manchester I think I was not as well recovered as I should have been, (was very stiff on Friday thanks to my personal trainers idea of over 100 squats and 60 deadlifts with weights and a few pressups and dumbell swings on Weds am and my 20k ergo in the evening). I stayed over Saturday night and unwisely decided that I should tank up the night before the race hoping that 3 coffees would have disappeared before the weigh in at 08:25. Should have waited for a drink on the morning until after the weigh in, (having been a miraculous 1.2kg under the limit at Amsterdam I got carried away) . As I was 0.6kg over and 0.3kg over with underwear I had to do my warmup and a further 7 minutes to make 61.4kg - phew.

I went off steadily, (err - gave myself a proverbial kick up the backside as I was pulling 2:06s for the first 200m), and then got through the rest on 2:04s. No energy for a sprint. The 50-59 LWT is a tough category so 8:17.7 was 5th and last, (would have been better off in the Heavyweights or Open for a bronze). Glad to be inside the disasterous 8:19.2 I achieved at Manchester 2015, (havent been worse than that since I had recovered from disk problems in 2010). Least I got a bacon sarnie, chocolate brownies and other good stuff before a get together and 3 course meal on the way home with the personal trainer and his other mad rowing clients.Good to see everyone and have a chat too. PS Must be getting a lightweight in the scoffing department as I felt really stuffed and lethargic on Monday until lunchtime.

Tuesdays session got scrapped in favour of going to the theatre, (I do voluntary Box Office duties about 25 evenings a year at our local one and this was the only night I could make this week). Have got my name on the rota for Friday and Saturday although post 35k Saturday is going to be a killer.

Yesterday was the Concept2 Rugby Test - a firm February favourite for Sub7 members of course. I remembered about no rolling starts but made a mess of the rest breaks in the set up and thereby grabbed an extra 30 secs prior to the last interval. Result was 13:26.4 for 3250m or 2:04 average, whereas I think this is supposed to be done faster that 2k SB pace. As I was 0.1 over LWT, (could have re-weighed after the warmup if I really was keen), and that timing mistake I am planning to have another go on Friday. Must start faster than 2:05 for the first 1k next time as was belting along in the last 750m.

I have cranked out 1 million metres this season and on for a record 1.2 million if I keep going.

[Two Pudding Kid]

Dean - HM in less than 90 minutes at 18spm strapless is sensational, particularly when recovering from the lurgy. Best wishes for your 50k and 100k. From the results you are getting I wouldnt have guessed that you had any disc problems or spondylosis.

Marjorie - well done on your CTC 10 x 90 secs r 30secs for 1:57.7 average. Brilliant 2k at Manchester with another 2.3 secs off your British Record, Gold Medal and 1000 nonathalon points. A great day for you with going top of C2 Rankings for the 500m too. Congratulations on your 3 year best at 30 minutes for 7230m.

Rod - hoping you get that sub 7 minute for 2k soon. Good work on the 10k in 39:54.3. If the CTC is meant to be done at quicker than 2k pace I am likely to get caught on it too.

Mike - 10 x 1 min r1 at 1:41.9 average is pleasingly above target and a great introduction to the CTC for this month.