RE 2W / KG

[madmuppet006]

hi guys ..

I have been reading on the forum that a stroke of 2w per fit kg should be possible for steady state ..

currently I weigh in at 104kg so carrying more than I should

my bmi is around 31 but I can't get near to my fit adult weight 2w/kg or even my teenage years of between 170 ~ 190w for steady state

I did row a 6k on the weekend in 24:04.4 averaging 201w for the 6 and 210w for the last split @ 29 spm but that was my hard session for the week

If I can improve my steady state watts then I can go faster so any advice on how appreciated

not looking for a quick fix but something I can hold onto long term after doing the work ..

Its like the holy grail for me at the moment as it represents such a huge improvement .. thanks all ..

al.

[jackarabit]

I believe the usual prescription posted here by member JamesG is 1.5 to 2 watts per kilo of fit weight for “most training.” If you are testing or time trialing @ 2x104, dropping back to target 1.5x104 may be a better fit with SS work. I am less than a kilo above my my max fit weight (75 kilo) atm. I am certainly not capable of protracted SS @ 150w average power but UT1 SS is doable at 110-112 watt average.

[jackarabit]

Oops! Missed in post above that your fit weight can’t be 104 kilo with a BMI of 31! You’re actually capable of producing 2 times your CURRENT weight in watts. You don’t give your hgt. but working bassakwards from a BMI chart I extrapolate you’re 6’ tall and your max fit weight 82 kilo. So wattage for your 6k hard effort is well north of 2x82 or 164 av watts. Working SS @ 123 upwards to 164 watts should improve aerobic endurance.

[Carl Watts]

Really wouldn't worry about W/Kg, Whats your age and height ? BMI is also a total crock but based on that your close to my height as well.

Your about my weight and 30 min sessions at 200W are doable.

[madmuppet006]

yeah I'm 51yrs old 183cm or around 6'1 and 104kg or 228 pounds.

I have'nt been near the 80kg mark for 30 years .. the last time I considered myself fit I was 93kg ..

currently knoocking out 147w on average for steady state .. I have been lifting distances week by week so this week I started 4x4ks with a 3 min break.. if I can raise that to 167 thats a 7 min 2k .. its also round about 2w/kg fit bodyweight

Is this a reasonable goal? how do I get there?

thanks

al.

[Carl Watts]

Okay so you almost identical to me on paper but both your body composition and fitness is clearly quite different.

You should still be able to bash out a 7500m row in 30 minutes and not have it kill you.

[hjs]

For a good rower 200 watt is nothing, for a unfit one impossible. Really no point looking at that number. Look at your personal numbers, fitness, goals etc.

[madmuppet006]

You should still be able to bash out a 7500m row in 30 minutes and not have it kill you.

be just under at current 6k pace

For a good rower 200 watt is nothing, for a unfit one impossible. Really no point looking at that number. Look at your personal numbers, fitness, goals etc.

my goal is to increase my steady state watts .. based on 2w/kg fit bodyweight I should be able to do 160 ~ 170w but currently am at 147w average for steady state ..

the only time trials so far resulted in 7:31.6 2k and a 24.04.3 6k

achieving this increase represents a huge differene to my 2k so I want to know

1 is this a realistic goal?

2 if it is how to go about it?

thanks

al.

[hjs]

You should still be able to bash out a 7500m row in 30 minutes and not have it kill you.

be just under at current 6k pace

For a good rower 200 watt is nothing, for a unfit one impossible. Really no point looking at that number. Look at your personal numbers, fitness, goals etc.

my goal is to increase my steady state watts .. based on 2w/kg fit bodyweight I should be able to do 160 ~ 170w but currently am at 147w average for steady state ..

the only time trials so far resulted in 7:31.6 2k and a 24.04.3 6k

achieving this increase represents a huge differene to my 2k so I want to know

1 is this a realistic goal?

2 if it is how to go about it?

thanks

al.

Its a matter of fitness, the relative unfitter you are, the more you can improve. What is possible in the end is difficult to say.
From a far, I would say, you are overweight a good bit, work on that, mostly for your health, but it will improve your fitness also.
Trainingwise, pick a trainingsystem and try it to see how it goes.

Very roughly speaking I would say. Most training should be long and steady. Think 2k plus 18/24 seconds. At lower rates 18/24.
1 out of every 3/4 sessions faster and aimed at speed.
How you fill in the details is up to you. But its very much, making the meters that will get you further.

[madmuppet006]

sounds like a case of do the work ..

my plan has seen me build up too rowing 4x4ks 3 min rest monday to friday and a hard session on the weekend

I am planning on this for the next month so will do the work and see what happens ..

thanks all

al.

[jamesg]

1½-2W/kg is a reasonable low-rating training target for beginners. Using BMI makes it reasonable for the overweight too, within reason. Important in times when most are overweight and this is their prime reason to climb aboard.

More detailed plans can be developed once we can do a 2k test with some hope of survival. Low end training bands would be at 60, 70 and 80% of the test Watts; high-end up to 120%. Your 2k was at about 250W, so training in the range 150 to 200W, for now, most of which rating 20 to 23. Then test again and reset bands.

You may need to check style; a 7 minute 2k is 300W, which will need a good stroke. In due time your Watt/Rating ratio will need to be close to 10 including during training.

[hjs]

sounds like a case of do the work ..

my plan has seen me build up too rowing 4x4ks 3 min rest monday to friday and a hard session on the weekend

I am planning on this for the next month so will do the work and see what happens ..

thanks all

al.

Smart hard wirk, always pays of. I would make everyday a bit different. If you need those 3 min rest, you probably are going to fast. And 16k is pretty high volume. But give it a go. Watch how you react.

[Carl Watts]

Yes its about doing the meters every week. Lots of steady state 30-45 minute sessions. Don't be under the impression from others that a 7500m in 30 minutes is "Easy", lets be honest here that is basically impossible for more than half of the 50 year olds in the general population. People on this Forum are generally NOT in that category and have rowed for years and have been involved with other sports all their lives. By the time you hit 50 there is a HUGE difference in sports performance, the rot sets in for most people even in their 30's and the USA would be even worse.

[madmuppet006]

the idea was to do the milage then build my way into it ..

Don't be under the impression from others that a 7500m in 30 minutes is "Easy", lets be honest here that is basically impossible for more than half of the 50 year olds in the general population.

People on this Forum are generally NOT in that category and have rowed for years and have been involved with other sports all their lives. By the time you hit 50 there is a HUGE difference in sports performance ..

for truth ..

my original reason for jumping on the erg was to get fit because it was the only thing in the gym that appealed to me when the wife dragged me in ..

having been unfit it has been good to exercise again .. I may still carry some extra weight but I'm a whole lot fitter than a year ago .. to the point of if losing weight makes me go faster then Ill stop eating otherwise carry on sir ..

If you need those 3 min rest, you probably are going to fast. And 16k is pretty high volume. But give it a go. Watch how you react.

will do

Your 2k was at about 250W, so training in the range 150 to 200W, for now, most of which rating 20 to 23. Then test again and reset bands.

You may need to check style; a 7 minute 2k is 300W, which will need a good stroke. In due time your Watt/Rating ratio will need to be close to 10 including during training.

thanks couple of things I get from this .. have to have good technique but also for me to rate up a little on steady state ..

thanks all

al.

[Allan Olesen]

Don't be under the impression from others that a 7500m in 30 minutes is "Easy", lets be honest here that is basically impossible for more than half of the 50 year olds in the general population.

That is understating it, I think. It is probably impossible for 80-90% of the general population at that age.

In the C2 rankings, 7500m will place you in the best third among males 50-59 years old. And those rankings are probably not representative of the general population since you need to have more than a casual relationship to a rowing ergometer before your discover that you can register your sessions online and get them ranked.