Hard to get faster

[Sweede]

Hi All

Just wanted to share my experience after this first 6 month or 850.000 meters on my concept2 D PM3.

About me I am a male 52 years, 175 cm 78. Kg.

I use a Damper setting around 170 close to setting 8.5 I have been lowering it just a bit

My favourite distance right now is 10k or HM I have finished 16 HM by now I seem to be rowing
At a pace between 28 and 30 very steady. My 500 pace has been 2.05 and really no changed that much this first 6 month.

My best 2K: 7:35.8, 5K: 19:53.7, 10K 40:32.7, HM 1:29:03, FM 1. Attempt 3:20:29 ( I did not pace my selve)

My average daily meters 4,146 so far

My training also includes functional training and kettlebell workouts so that should be well covered.

Please comment on this, any advice would be appreciated

Best regards
Sweede

[Edward4492]

I'm sure others will jump on this one, if you read any of my posts and responses you'll see a common thread. Low drags, low rates, long distance, decent power. As a point of reference for me (58 year old LWT six foot, 165 lbs) I use a 102 drag( 3 damper) and my benchmark work-outs are 20r, 1:58 - 2:00 minute pace, anywhere from 5000m to 10,000m. I do these work-outs about twice a week and the balance long (up to 15k), easy free rate work. After 2-3 weeks I work it down to 3 or 4 x2500m, then 1000m's, 500m's. Very similar to the Pete Plan, except I like to the long distance, mid distance, and finish with short hard intervals prior to a PR attempt or race. Pete Plan tends to mix it up every week. No right or wrong, just experimentation on my part.

Pulling 28-30 rate on a 175 drag would seem to indicate you're not exploding out of the catch. Your endurance seems pretty decent based on the numbers you're putting up. I use the 102 drag at all distances; so far 1:26 HM, 6:59.1 2k, 1:33.4 500m. The light drag works for me at all distances. Once you learn to drive it hard at a low drag, the low rate gives you plenty of time to recover. Maybe post up a video for Henry or some of the others to critque?

Keep up the good work!

[Bob S.]

Damper setting much too high.

Stroke rate is quite high for distances of 10k and up.

Have you checked out any technique videos? Rowing is not intuitive and correct technique can make a big difference.

For the FM, use your HM time as a guide. An pace increase of about 4-5 sec/500m should be about right, i.e. 2:11-2:12/500m.

Bob S.

[rhr]

Sweede, looking at your height and weight you are clearly lean and quite fit.

I'm impressed that you have completed the HM's etc at such a high drag factor. Based on your metrics your drag factor should be around 50 lower, especially for long distances. I suspect you rate so high on the long distances (strokes per minute) because you're trying to keep the flywheel moving and short stroking. Come to think of it, looking at your height and pace / 500m on the HM I'm convinced you're taking a very short stroke.

How do you fix this? Watch technique videos that highlight the correct sequence - use a lower drag factor and drive with your legs while your arms "hang" on the handle. When your legs are almost fully extended engage your back and then finally whip your hands in to the top of your abs. Practice this technique unstrapped, if you push off with the balls of your feet and follow this method your feet shouldn't lose contact with the foot plates. Doing low rate work - 20 strokes per minute, unstrapped, for a while will help - some people like to train by taking a stroke every time they see 10 meters has passed on the screen. Re the relative timings of a stroke - the drive should take 1 second and the recovery 2 seconds. This means a quick leg drive, something difficult to do at DF 170 but much easier at DF 100-120. It also means lots of time to catch your breath during a HM row and less strain on your arms. Your legs are your bodies strongest muscle, therefore it makes sense that the legs do the vast majority of the work during rowing.

[jamesg]

My average daily meters 4,146 so far

That's the important bit. I wouldn't change much, except drag factor (a lot lower) as high drag can cause back problems and stops you rowing well too.

Lower drag will let you pull a slightly longer, faster stroke at lower rating, so allow more time for rest and recovery in between. This helps waste removal, and you might even find yourself going faster, without necessarily working much harder: high ratings imply less relaxation and higher inertial power losses that we can otherwise put into the handle. Heart rate will help monitor what's going on.

I suspect the reasons why we often hear of high ratings are mainly two, apart from high drag: one is breathing, it's easier to breathe once a stroke at 30 than 1½ at 20. The other is rhythm. In walking and cycling every step or turn takes the same time. Rowing has a different rhythm: 2:1 and even 3:1. There's good reasons for this. In rowing we use lots of muscle all at once. It then needs plenty time to rest and get rid of the waste products. And anyway, rest is a good thing and well earned after a solid oarsman's stroke that shifted the boat a long way.

[Shrogran]

I see a big parallel with my reply for help on my case. The same people are already on the case here with the same sound advice and sharing of the knowledge.
Pretty impressive and supportive forum. Liking it big time.

I am a newbie myself, but i suspect you have the same problem as i do: there is a weak link in your form. I feel kinda out of line saying this as a newb who has hit his own plateau bigtime right now, but support is support: listen to the above people. Some solid advice. I have learned MUCH in the last couple of hours digesting what has been offered to me.