Can you tell a novice how to row (erg?) 10K?

[Frihed89]

Many of the posts that may contain the answer to my question are written in a language that is foreign to me.

Here's what I do now: I row at a rate of 2'15"/500M for 30 minutes at a stroke rate of between 20-21. But I can't keep this up. I need to speed up. So, I go back and forth between about 18-30 trying to average 2'15"/500M for the next 10 minutes and then usually I feel strong enough to do the last 5' at the original rate and stroke rate. So, that is 10K in 45'. I do that 5 times a week. I want to stabilize so I can do this without nearly collapsing very time, before I shoot for my longer term goal of a 40' 10K.

What is the right way to row a 10K in general? All that same speed? Sprint-float-sprint? Slow to fast? Fast to slow?

What do you do about replacing body fluids? I find that when i stop to drink water, it's harder to get back into the rhythm, and I can always go faster and be less tired if i don't take breaks. I guess I have answered my own question.

I have no plans to compete with anybody but me, as I lack discipline.

Thanks

[hjs]

If you do the same every time like you are doing now, your body get's used to it and won, respond anymore.
You need to change your training.
Do some shorter work but faster, do some longer rows but slower, do some interval work to get your speed up. use common sense for making a plan.

You could look here: http://thepeteplan.wordpress.com/

that will give you an idea what you could do.

[johnlvs2run]

From the beginning, I have focused on minimizing the time at each end of the stroke, and feel this has helped me the most; for example rowing a few minutes with focus on minimizing the transition time at the catch, then a few minutes with focus on minimizing the transition time at the finish.

[Bob S.]

Many of the posts that may contain the answer to my question are written in a language that is foreign to me.

Here's what I do now: I row at a rate of 2'15"/500M for 30 minutes at a stroke rate of between 20-21.

The common terminology here is to call it a pace of 2:15. Using the word pace implies that it is for 500m and the time is listed with the colon, probably because the erg monitor shows it that way.

But I can't keep this up. I need to speed up. So, I go back and forth between about 18-30 trying to average 2'15"/500M for the next 10 minutes and then usually I feel strong enough to do the last 5' at the original rate and stroke rate. So, that is 10K in 45'. I do that 5 times a week. I want to stabilize so I can do this without nearly collapsing very time, before I shoot for my longer term goal of a 40' 10K.

What is the right way to row a 10K in general? All that same speed? Sprint-float-sprint? Slow to fast? Fast to slow?

The most efficient way to do any set piece is to keep both the rate and pace steady. Most rowers will try to squeeze out a better time near the end of the piece by going at a higher rate and/or lowering the pace.

It is not uncommon to include short sprints interspersed through the middle of a long training piece. The purpose of this is usually to improve sprint performance and would not be done in trying to do an optimum time on any particular piece.

What do you do about replacing body fluids? I find that when i stop to drink water, it's harder to get back into the rhythm, and I can always go faster and be less tired if i don't take breaks. I guess I have answered my own question.

If you tank up well before your workout you should not need to drink for any piece that doesn't last much more than an hour. I have found that it is not too hard to get through a half marathon (21097m - well over 90 minutes for me) without stopping for a drink. In training for a marathon, a few years ago I managed to do a 150 minute piece without drinking. Part of the training was getting used to going for longer stretches without taking a drink. In actual marathon rows (well over 3 hours for me) I have taken 2-3 breaks to drink and stretch.

Bob S.

[NELSON]

Try rowing with the pace boat screen. Set your 10K in the new workout, thereby you are able to set your own splits. Set your splits at 500M, it gives you 20 split intervals to work with. Row your 10K for your base piece, then review your splits. On your next 10K, use the re-row function, the pace boat screen with the intention of beating each 500M split. The splits on your pace boat will read out to the actual re-row time,ex: 2:14.5. As you are rowing your new 10K the 500M pace readout will only show 2:14, the tenths of the second on this screen do not show so you will not know if you are going 2:14.1 or 2:14.9 & that makes a big difference in the end. To get around this tenths of a second thing, it is best to pace your row at 2:13. Each new 10K, the goal is to beat the previous pace boat times. This also gives your mind something to focus on & it will allow your body to get into a nice fluid motion, rhythm is the name of the game in the long rows.

[Carl Watts]

I cannot see your age but when you say you cannot sustain the pace this is pure fitness level.

Your stroke rate is good but your lacking power per stroke and this will only come as your fitness improves and a faster pace will become "sustainable" as your endurance improves.

For example my 10K can be done at 21SPM but the pace is 1:58 with an average HR of 167. There is no time to stop for a drink at this distance so hydrate before the row.

I recommend a HR monitor as this is linked to your SPM and pace to give you an indication of how your fitness is improving. For the pace I'm doing the 10K at my HR should be much lower and this is the focus rather than trying to improve my pace at the moment.

[Frihed89]

My form is fine, it turns out. You are right. I just lack stamina.......and patience. I will work on building up my condition by working at a slightly slower split for the entire 10K without stopping. When I feel that is no longer a challenge, I will increase my split target by a couple of seconds and see what happens.

Thanks everyone.

[TabbRows]

Good advice here. You may also want to check to see if your drag factor is set okay. Between 120-130 for most rowers. Some strong heavy weights go up to 135. In the monitor's main menu press More Option>Display Drag Factor> then row a few strokes and adjust the damper handle as needed.

As HSJ recommended, look at the Petes Plan. The main plan is for a 2K race prep, but Pete also has an excellent beginning rowing workout regime (which you can jump in at any particular week if the 1st week seems too light. And a 5 K plan which includes both long and short intervals and 10K steady paced rows. Either of these will build speed and endurance for you. And mix up your training so you don't get bored with the same workout everyday. On a 10k training row, if you do not warm up before, start your row at maybe an 18-19 stroke rating for a minute to minute and a half then gradually build up pressure and rating to your target pace. If you're using a pace boat feature, you'll be a bit behind but a few stronger pulls every 50 to 100 strokes will catch you up quick enough. Unless you're erging outside in the direct sun, you shouldn't need to drink anything until after your row.

[Frihed89]

Thanks for the suggestions very much.

Drag factor? I have this lever on the side of the flywheel. I set it smack dab in the middle: 5.5. I guess i should look at the monitor and find what my drag factor actually is. But then, once I do, how do i find out what is best for me? Is there a look-up table?

[TabbRows]

Drag factor? I have this lever on the side of the flywheel. I set it smack dab in the middle: 5.5. I guess i should look at the monitor and find what my drag factor actually is. But then, once I do, how do i find out what is best for me? Is there a look-up table?

There are a number of threads on these board discussing drag factor, it's effects on rowing technique and theory behind it. You may wish to search and read them.

In sum, the higher the drag factor, the more out of balance you are, the more your technique will be off and the more back and arm muscles come into play. One recommended rule of thumb is:
HWT Males (over 75kg;165#): 130 (which BTW on a new machine might correspond with 5.5 damper)
LWT Males (under 75kg; 165#):120-130
HWT Females (over 61.5kg; 135#): 120
LWT Females (under 61.5kg; 135#):110

These resistance levels mimic the resistance a rower would feel in the water in a 4+ boat. All that said, if, and it's a big if, you can row with good technique at a higher drag factor, there's nothing in the "rule book" that says you can't do so.

[Frihed89]

Thanks. Due to battery failure, I, for the first time, read about the monitor and saw the drag factor reading. I turned mine down until it registered 125. It feels very "light", now.
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