New Personal Best! Brag About That New Pb!

[KeithT]

Hi all, 2K test today, i've been putting off doing this due to nerves about the pain and discomfort we are all very familiar with.I think i should do at least one month.?
Last 2k test 6:22.5 Ave/1:35.6 DF135 33spm.(on 21/09/19)
Today, 6:20.2 Ave/1:35.0 DF133 33spm.
Great forum nice to know your not on your own.

Wow, that is impressive! I plan to test my 2K in the next week and have thoughts of getting close to my sub 6:30 goal and here you are approaching sub 6:20! - It will prob be at your next test.

Getting a sub 36mins 10km is the holy grail for me as I have done so many 10km sessions over the years it almost feels impossible, but I know it's not; it will just be very uncomfortable.

Dangerscouse, that 6K was solid and I love the big goal of a sub 36 for the 10K - you will get it.

[_PBH_]

I decided this morning was a good day to go for a 2k row. After a 10 minute warmup, I proceeded to take down my previous best (7:51.9 @ 1:57.9):

7:44.9 @ 1:56.2
pace per 500M
1:56.3
1:56.9
1:56.0
1:55.8

(not sure what happened on that second 500m, but got back on track for the rest of the pull)

I should hit my first million meters later this week.

[KeithT]

 by _PBH_ » November 5th, 2018, 3:46 pm

I decided this morning was a good day to go for a 2k row. After a 10 minute warmup, I proceeded to take down my previous best (7:51.9 @ 1:57.9):

7:44.9 @ 1:56.2
pace per 500M
1:56.3
1:56.9
1:56.0
1:55.8

(not sure what happened on that second 500m, but got back on track for the rest of the pull)

I should hit my first million meters later this week.

That's actually really solid pacing - whole row within about 1 second variance - great job!

[Dangerscouse]

 by _PBH_ » November 5th, 2018, 3:46 pm

I decided this morning was a good day to go for a 2k row. After a 10 minute warmup, I proceeded to take down my previous best (7:51.9 @ 1:57.9):

7:44.9 @ 1:56.2
pace per 500M
1:56.3
1:56.9
1:56.0
1:55.8

(not sure what happened on that second 500m, but got back on track for the rest of the pull)

I should hit my first million meters later this week.

That's actually really solid pacing - whole row within about 1 second variance - great job!

Totally agree with this, well done PBH.

@Keith, thanks mate. I'm also going to try and focus on a 6:30 2k as I'm targetting the English Champs in Feb as long as it's confirmed.

[Bishop007]

Hi Everybody

I am new to this forum and to rowing. I just wanted to share my first record with you all.

I am 36 years old, lives in Norway and weighs about 100kg. My go to sport is Mountain Biking, but since I am tired of losing my form during the winter, I decided to start with rowing, why I just recently bought a Concept2 Model D
I have had 4 rows on the machine so far, the first 2 with at SPM at 29 and a pace around 2:16. The first row was 6km the next 10km

Looking at technique videos and reading in this forum, I learned that my SPM was too high, so yesterday I decided to start with 10 minutes of training my technique, and what an eye opener is was. In the 10 minutes of training/warmup, it was not too hard to keep a pace at 2:03.
Therefore, I decided to go for 2km record also to have a row to compare with in the coming month. The result was not to bad I think, seeing as this was only my third day with the machine.

2,000m
Time 7:47.7
Pace 1:56.9
SPM 23

[hjs]

Hi Everybody

I am new to this forum and to rowing. I just wanted to share my first record with you all.

I am 36 years old, lives in Norway and weighs about 100kg. My go to sport is Mountain Biking, but since I am tired of losing my form during the winter, I decided to start with rowing, why I just recently bought a Concept2 Model D
I have had 4 rows on the machine so far, the first 2 with at SPM at 29 and a pace around 2:16. The first row was 6km the next 10km

Looking at technique videos and reading in this forum, I learned that my SPM was too high, so yesterday I decided to start with 10 minutes of training my technique, and what an eye opener is was. In the 10 minutes of training/warmup, it was not too hard to keep a pace at 2:03.
Therefore, I decided to go for 2km record also to have a row to compare with in the coming month. The result was not to bad I think, seeing as this was only my third day with the machine.

2,000m
Time 7:47.7
Pace 1:56.9
SPM 23

Welcome, you have a great build for erging.

Re 2k, your spm on a 2k should be a lot higher, everything below 30 is not enough, longer aerobic sessions your spm should be kept lower. Don,t know how fit you are, but expect a sub7 2k very soon. Age, height, weight are all in your favor.

[Bishop007]

That's a great pep talk, thank you!

As for the SPM, you are proberly right, but I do not think that I am quite there yet, my average haert rate for the 2k was 176 and Watt was 219. At the last 200m I tried to up the speed, but I was quite worn out

[hjs]

That's a great pep talk, thank you!

As for the SPM, you are proberly right, but I do not think that I am quite there yet, my average haert rate for the 2k was 176 and Watt was 219. At the last 200m I tried to up the speed, but I was quite worn out

So it should be

The rough idea is as follows, you use a certain stroke during a 2k test/race, and you use a certain rating. Say you rate 30, 300 watt, 10 watt per second. On longer rows you keep that strokestrenght of 10 watt but you lower the rating, so you have more recovery between strokes.

You will improve rapidly now, simply newby gains, your body will learn the movement, get more efficient and second, certainly muscle, often upperbody will get stronger.

Re 2k rating, if you rate to low, your power per stroke will be to high, this is not optimal, a bit like running and taking jumps instead of strides, won,t give you the most efficient stroke.

Re training, focus on longer, "easier" sessions, rating 18/22 ish pace 2k plus 18/22. And also some shorter faster, interval stuff, think 1 min reps, 500m, 1k etc.

Number 1 for now will be, get and build a solid technique / stroke and build from there.

Enjoy!

Edit, your pacing, a next time start out much more carefully, even pacing with a strong sprint will get you the best outcome. Your 2k was all over the place, a next time only starting out carefully will give you 10/15 seconds.

[Bishop007]

Yeah I see that I have to manage my pace much better.

There is some of the terms you use i do not fully understand.

"Say you rate 30, 300 watt, 10 watt per second. On longer rows you keep that strokestrenght of 10 watt but you lower the rating, so you have more recovery between strokes."

By that do you mean that if my SPM is 25 I should pull 250 Watt and 30 = 300watt etc?

"training, focus on longer, "easier" sessions, rating 18/22 ish pace 2k plus 18/22."

This is just Russian to me. Can you elaborate?

[hjs]

Yeah I see that I have to manage my pace much better.

There is some of the terms you use i do not fully understand.

"Say you rate 30, 300 watt, 10 watt per second. On longer rows you keep that strokestrenght of 10 watt but you lower the rating, so you have more recovery between strokes."

By that do you mean that if my SPM is 25 I should pull 250 Watt and 30 = 300watt etc?

"training, focus on longer, "easier" sessions, rating 18/22 ish pace 2k plus 18/22."

This is just Russian to me. Can you elaborate?

First yes, although rate 25 is to high for a longer easier session.

Rating = spm = strokes per minute.

2k pace = average pace per 500.

Plus 18/22 is if your 2k pace is 1.55 your aerobic easy pace would be 2.13/17.

Other point drag / setting of the fan, search for that on the forum, don,t set it to high, 120/30 is high enough.

Low will around 85, setting 0, max will be 200plus, setting 10. Depending on altitude, air temp and dust in the fan house, a new machine is clean ofcourse, over time dust will be collected in the fanhouse, lowering aurflow, giving a lower "drag"
You will see dust in the side of the fanhouse if its there, if so clean that out, search for cleaning for that.

[Bishop007]

Thank you, much appreciated!

I will without doubt work on my technique. And inspired by your initial comment work towards posting a sub7 2k in this thread before 2019.

[jimmyshand]

Hi Bishop007 - I'm new to this too and still trying to figure things out but great to see you are getting on well.

I'm sure you'll see rapid improvements.

Keep up the good work!

[Dangerscouse]

Thank you, much appreciated!

I will without doubt work on my technique. And inspired by your initial comment work towards posting a sub7 2k in this thread before 2019.

Best of luck, a sub 7k isn't easy but you sound like you could be very well suited to rowing once you get used to the initial issues that we all faced.

[Bishop007]

Yeah Sub7 in 2 month could be a stretch

First please forgive for the following comment, it is kind of off topic. Should I create my own thread or is there a more relevant thread for training advise?

Last night I went for a steady 50 minutes session focusing on keeping same pace and SPM. Getting 200 watt in each stroke was not possible at all. Otherwise I Would appreciate your take on the row posted below.

And last, I was thinking about just going straight to Pete Plan, after the weekend, is that ok or is it to soon to follow a plan like that?

[Dangerscouse]

Yeah Sub7 in 2 month could be a stretch

First please forgive for the following comment, it is kind of off topic. Should I create my own thread or is there a more relevant thread for training advise?

Last night I went for a steady 50 minutes session focusing on keeping same pace and SPM. Getting 200 watt in each stroke was not possible at all. Otherwise I Would appreciate your take on the row posted below.

And last, I was thinking about just going straight to Pete Plan, after the weekend, is that ok or is it to soon to follow a plan like that?

I think you will be benefit more from intervals rather than one long session. Your stroke rate increased as you progressed so your strength is where you need to focus as you relied more and more on your aerobic capacity. No issue in that, as aerobic base fitness is harder to build so it's a decent problem to have.

Try and do 4 x 2500m or 5 x 2000m or 6 x 1500m with 2 or 3 mins rest, whilst keeping the stroke rate low (20-22).

The 200 watt benchmark will come with time so don't worry about that and maybe try and do some weight training (squats, bench, deadlifts, bent over rows etc)

I have never done any training plan, but I believe the Pete Plan is excellent and probably will really help.