How long from 7:30 to sub 7?

[Egastelump]

Hello guys if this has been covered before I’ll follow your link

I only need a ballpark estimate to decide if this is a good 2020 goal.

Again, my goal being taking my 7:30 to sub 7

I usually put 5 hours total of training during the week

I had been doing very little about my fitness the past 2 years then It took me 4 months to reach 7:30

Can my 2020 goal be done ?


Probably unnecessary detail upcoming:

I don’t know where I was 4 months ago but in my first test 2 moths ago I was at 7:45
1-Sub question: what’s an ideal BMI for best time on the erg
2-sub sub question: I consider this secondary but how about fat% ideal for athletes in general
3-When do you guys estimate I’ll hit 7:20 and 7:10 respectively

In case you want more details:

I’m 27 6’ 1” 207 pounds currently doing 7:30 in my 2K

I was 230 pounds 3.5 months ago when I started my training and will stop loosing weight at 190 that I’m more certain about and it’ll be feb, April the very latest.

A bit more about my background:
Used to be 5-7 hours a week rower from the ages of 12 to 16 best time back then 7:15 however I always had the feeling that my training and diet were way below suboptimal.
From what I’ve gathered through the years I know my current use of 4-5 hours is considerably more efficient. Any tips on training with this time frame are appreciated as well: (30 min a day x 4 + 1.5 hours a day x 2)

Since back when I was 16 until now I’ve been very consistent about my inconsistency. I do nothing for 2 years and then “come back” for 3 - 6 months. I’ve kept this rhythm til today. Really hoping I’m not at the end of my streak once again.

I repeat my main question is: is this a doable 2020 commitment? Can it be done considering I train no more than 5 hours week and I’m at 7:30 right now

Any estimates help!

[Rod]

I’m 27 6’ 1” 207 pounds currently doing 7:30 in my 2K

Any estimates help!

Given your height, weight and youth 7:30 is quite slow ( what drag factor did you use?) so with the right training then you should be able to get under 7 minutes easily, I'd recommend the well know ''Pete Plan'', it will speed you up pretty quickly if you stick to it, good luck!

http://thepeteplan.wordpress.com/the-pete-plan/

[GrantMatt]

I think so

It took me 6 months to go form 7mins 30seconds to 6mins 59, though this was def newbie gains (I think I'll hit my best at 6min 55). I'm 29 years, 74kg and 179cm.

Your height and weight suggest you can def go faster. Losing 30 seconds is a lot at this distance, but if your dropping 15 seconds and still getting fitter that's a good sign.

My training: After taking some time getting my form right, my training was a mix of longer stuff (30min, 10km, 60 mins) and interval training (500m reps, pyraminds etc). Probably averaged 3-5 hours of training a week. The interval training was essential for my 2km PB's, but the long stuff really helped mentally because at least I could say to myself that I would be done in a fraction of the time of the longer stuff. My training day would be a long slowish distance, the next day being an interval session, and then repeat for 6 days. Once a fortnight i would try for a PB in one of the times/distances.

Good luck I hope you do it!

[lindsayh]

I don’t know where I was 4 months ago but in my first test 2 moths ago I was at 7:45
1-Sub question: what’s an ideal BMI for best time on the erg
2-sub sub question: I consider this secondary but how about fat% ideal for athletes in general
3-When do you guys estimate I’ll hit 7:20 and 7:10 respectively

I’m 27 6’ 1” 207 pounds currently doing 7:30 in my 2K Any estimates help!

I reckon that a year from 7:30 to 7:00 is quite possible but not easy. Limiting to 5 hours a week training makes it harder.
Leaner is better than fatter of course but no ideal BMI - having to haul extra weight up and down the slide is a negative and elite rowers are tall and lean with long levers. You are tall and that is a bonus. Elite ergers are normally pretty well muscled.
On limited time you will have to train smart as well and a plan will help. The Pete Plan is good but is not a year round program - it can form part of the training cycle especially as you prepare for a TT and it is time limited but quite intense.
The British Rowing site has some good programs as does Concept2.
This is a recent similar thread here: viewtopic.php?f=3&t=185481 and there are others as well:
This is a useful thread that talks about a lot of the issues that arise early on
viewtopic.php?f=3&t=185257&hilit=newbie

[Egastelump]

Thank you so much guys
I’ll build my cycle based on your suggestions I’ll keep you updated. 2020 here I go’

[lindsayh]

Thank you so much guys I’ll build my cycle based on your suggestions I’ll keep you updated. 2020 here I go’

There is a shed load of useful material here to look through as well.
If you are planning a year of training it would be useful to think about periodisation where you spend some time on long steady work and then some on harder faster stuff. Also think about polarisation where your long steady pieces are just that and the faster pieces are hard. if your technique is good and you have a clear understanding of drag factor (as opposed to damper setting) then the next tip is don't race your training. Aim to do the longer pieces at around 2k +15" ish and the hard intervals faster than 2k pace. The PP sessions give a reasonable idea and you could choose 4 of those and vary them - don't get bored! The key to a great 2k is to be very aerobically fit with a strong stroke that you can maintain at sr30+ for 7 minutes or less. I wouldn't plan to do 2 many 2ks along the way - maybe every 2 or 3 months to judge progress - it would be nice to get to <7:15 more quickly to take advantage of so called "newbie" gains - the last 10" will be the hardest bit.
The other thing I would say is don't get too hung up on the absolute number just celebrate the progress and the fitness that changes your life. You never know how low you can go!

[jamesg]

I’m 27 6’ 1” 207 pounds currently doing 7:30 in my 2K

What rating? This is critical, since to go from 7½ to 7 minutes is a 25% increase in power (from 250 to 300 Watts), which will be hard to do by increasing rating only. You'll most likely have to work on your stroke too, aka technique.

A few weeks of 5ks at around rate 20 and 200 Watt should set you up endurance-wise. To make it easy, use your legs.

[Rod]

Thank you so much guys
I’ll build my cycle based on your suggestions I’ll keep you updated. 2020 here I go’

You didn't answer my question about Drag Factor so guessing you don't understand it....if that's the case, here's an explanation;

If the damper lever is on 5 (for example) on one machine it could have a very different level of resistance to 5 on another as they all vary depending on how much dust is accumulated in the fan cage so the way to know the resistance is ...the ''Drag Factor'' which is a measure of the speed at which the flywheel slows down. To set it.... On the monitor press ''More Options''.... then press ...''Display Drag Factor'' a box will come up with a number in it…that’s the drag factor...row some strokes raising or lowering the lever to adjust it. Raising the lever raises the number...lowering the lever lowers it. I'd suggest starting at 115 then experiment from there to find what suits you best, here's some useful info;

https://www.youtube.com/watch?v=52gBjqVGWXs

[winniewinser]

Hi,

I was in a similar situation earlier this year. I had rowed but not to a plan and with minimal gains. I then started to follow the Beginners Pete Plan (BPP) which takes you through a 24 week program with a 2km target. I started at 7:23, lowered that to 7:16 in week 6 then after another 6 weeks squeezed under 7 with 6:58.5.

Don't be under any illusions that it's not tough to get there. The sessions can be tough and there will be ups and downs along the way. Get your technique right and the erg setup correctly (DF 120 works for me but everyone is different) and it's all possible.

Good luck and enjoy!!!

[Egastelump]

Thank you so much guys I’ll build my cycle based on your suggestions I’ll keep you updated. 2020 here I go’

There is a shed load of useful material here to look through as well.
If you are planning a year of training it would be useful to think about periodisation where you spend some time on long steady work and then some on harder faster stuff. Also think about polarisation where your long steady pieces are just that and the faster pieces are hard.
The other thing I would say is don't get too hung up on the absolute number just celebrate the progress and the fitness that changes your life. You never know how low you can go!

Thank you Sir, I’ll for sure apply your advice especially taking into account periodisation and polarisation. I’ll do my best to not forget to celebrate progress

[Egastelump]

I’m 27 6’ 1” 207 pounds currently doing 7:30 in my 2K

What rating? This is critical, since to go from 7½ to 7 minutes is a 25% increase in power (from 250 to 300 Watts), which will be hard to do by increasing rating only. You'll most likely have to work on your stroke too, aka technique.

A few weeks of 5ks at around rate 20 and 200 Watt should set you up endurance-wise. To make it easy, use your legs.

What do you mean by rating ? I’ll work on my technique for sure as many of you have mentioned it.

[Egastelump]

Thank you so much guys
I’ll build my cycle based on your suggestions I’ll keep you updated. 2020 here I go’

You didn't answer my question about Drag Factor so guessing you don't understand it....if that's the case, here's an explanation;

If the damper lever is on 5 (for example) on one machine it could have a very different level of resistance to 5 on another as they all vary depending on how much dust is accumulated in the fan cage so the way to know the resistance is ...the ''Drag Factor'' which is a measure of the speed at which the flywheel slows down. To set it.... On the monitor press ''More Options''.... then press ...''Display Drag Factor'' a box will come up with a number in it…that’s the drag factor...row some strokes raising or lowering the lever to adjust it. Raising the lever raises the number...lowering the lever lowers it. I'd suggest starting at 115 then experiment from there to find what suits you best, here's some useful info;

https://www.youtube.com/watch?v=52gBjqVGWXs

Thank you for the video it made it more clear. I’ve known about it but haven’t gotten to it. What I mean is that I think I need more experimentation I just put my setting at 7 (160) for most max efforts and 6 (140) for technique focused work outs. So I’m doing my 2K dapper setting 7 which displays 159 as drag factor (26 s/m). Based on what I’m reading here, too high for a beginner.

My question is: Whats the best way to find my ideal drag factor? If I test my drag factor I get 20 points less than using full length. Just to confirm, full length strokes any spm any intensity will give me the right drag factor correct?

Main question: how do I get to my ideal drag factor. I can only do true max effort once a week and I’m still in a point where I improve almost every week how do I know if the improvements are due to a different drag factor?

[Egastelump]

Sorry I meant that I get 20 points less if I test the drag factor arms only compared to full length.
At setting 7 it reads 140 when arms only. It reads 160 at full strokes.

[max_ratcliffe]

I’m 27 6’ 1” 207 pounds currently doing 7:30 in my 2K

What rating? This is critical, since to go from 7½ to 7 minutes is a 25% increase in power (from 250 to 300 Watts), which will be hard to do by increasing rating only. You'll most likely have to work on your stroke too, aka technique.

A few weeks of 5ks at around rate 20 and 200 Watt should set you up endurance-wise. To make it easy, use your legs.

What do you mean by rating ? I’ll work on my technique for sure as many of you have mentioned it.

Rating is how strokes you pull per minute. You often see newbies in the gym thrashing back and forth at 40spm, but they're not putting much work into the machine (and so their pace is nothing special).

The classical way to become a good rower is to develop a strong stroke (and technique is the essential part of this). Once that's ingrained you then become faster by training yourself to execute (ideally) that same stroke more frequently (i.e. at a higher rating).

[Egastelump]

Drag factor 159
26 s/m

And according to what I’m reading 159 is too high for a beginner. I thin my technique is fine is my endurance that is shxt hahah and I of course loose all of the technique I have during the second half. Any specific exercises on technique ?