What Would You Do Next?

[sbburris]

Howdy. Another gym castaway who has rediscovered his C2 Rower in his garage. About a month ago, I started doing the Concept 2 WOD's (either short/medium) just to stay active while the gym was closed. Then, I discovered the April Fool's Challenge, which I completed yesterday with 15k. I chose to do 5K/4K/3K/2K/1K.

I haven't really messed around with my rower in a couple years. Summer 2018, I tried the Beginner's Pete's Plan and made it about halfway through (to where the distance pieces are 10K) before I got burned out on it. I was doing 3X/week, I believe.

I'm 6'2"/male/190lbs/41yo. I've done seven ranked workouts in the past 11 days (3 of them on one day, probably less than ideal) attempting to get some 2020 benchmarks before the next season starts. Here's where I stand:

1000m: 3:39.7 (1:49.8 pace)
4min: 1,068m (1:52.3 pace)
2000m: 7:52.4 (1:58.1 pace)
5000m: 21:09.6 (2:06.9 pace)
30min: 7,041m (2:07.8 pace)
10k: 43:09.2 (2:09.4 pace)
60min: 14,041m (2:08.1 pace)

I still haven't done a verified 100m, 500m, 1min, or 6K. I'll probably knock all of those out in the next two weeks just for grins. I did look back at some notes I had from 2018 when I did 1/2 of the Beginner Pete's Plan, and I was rowing more in the 2:08-2:15 neighborhood, so I'm definitely faster now. In the meantime, I've done quite a bit of strength training and also weigh about 10lbs more than I did then. I also noticed during the challenge that I tend to do most of my rowing in the 20-24spm range (26 and above winds me pretty quickly). I've also been rowing with my damper on 4, which I believe is around a 98-100 drag factor on my machine. It seems like a lot of people here are advising you row more in the 110-130 range. I still don't 100% understand drag factor and probably need to do one of those workouts where you find your optimal drag factor. I just set in on 4 by default.

I think my form is fairly OK. I've watched the C2 videos and also like the Dark Horse stuff I've seen. Although, I did realize this morning after watching a DH video that I am gripping the handle differently (I have my thumbs on top). I also suspect that I still am not using my legs enough, although I do think my mechanics are generally sound (perhaps I should upload a video to check this). I know what proper form is. I guess the real question is whether or not I'm doing what I think I'm doing.

I'm not sure what to do next. With weightlifting, I've tended to follow plans where you have a linear progression and are adding weight to the bar every week until you plateau, then you change something like reps/sets, push forward for more weight, and so on. It's nice to see your progress and know you're getting stronger.

I like the C2 WOD's, but that feels like just "exercising," and I would rather be "training" i.e. purposefully working towards improving certain times, intermittently testing those times, etc. Should I revert back to Pete's Beginner Plan or the full-fledged Pete's Plan? Should I sign up for Dark Horse and see what they have to offer?

I'd like to get better and faster, but I want to do it in a deliberate way, not just randomly doing WODs and hoping 6 months from now I'm faster. Appreciate advice or insight from those with more experience.

[Dangerscouse]

If I was you I'd jump back on to the BPP. Dark Horse will cost you and you may, or may not, lose your motivation halfway through so there's no point in paying for something that the BPP provides just as well for a newbie.

If you can't cope with higher than 26spm you need to work on your aerobic base fitness. Try and do intervals at 26spm, for example 8 x 500m and don't worry about the pace as part of it is getting used to the breathing sequence. After a couple of weeks try for 27spm and then two more weeks try 28spm. It needs to be gradual as you're not prepared for it just yet and you will struggle if you try to run before you can walk.

Lots of long slow and steady sessions will improve your fitness so keep mostly to that as your strength doesn't sound like as much of a problem.

As for your grip, I hook my fingers and my thumbs are basically useless

[sbburris]

If I was you I'd jump back on to the BPP. Dark Horse will cost you and you may, or may not, lose your motivation halfway through so there's no point in paying for something that the BPP provides just as well for a newbie.

If you can't cope with higher than 26spm you need to work on your aerobic base fitness. Try and do intervals at 26spm, for example 8 x 500m and don't worry about the pace as part of it is getting used to the breathing sequence. After a couple of weeks try for 27spm and then two more weeks try 28spm. It needs to be gradual as you're not prepared for it just yet and you will struggle if you try to run before you can walk.

Lots of long slow and steady sessions will improve your fitness so keep mostly to that as your strength doesn't sound like as much of a problem.

As for your grip, I hook my fingers and my thumbs are basically useless

Thanks, Stu. I appreciate the advice. I'll have to give the BPP another look. I do remember he had lots of good advice on setting pacing, stroke rate, etc., which I like.

I can cope with 26-28m for spurts, but I just don't like it. I'd much rather row at a slower rate and pull harder to keep my pace up. But yes, I need to improve my aerobic fitness -- that's for sure.

Regarding grip, I'll try my next rows with the thumbs hooked, just to see what it feels like. I'm also pretty sure that I'm gripping the handle entirely too tight.

Just checked out your instagram; you're a beast!

[winniewinser]

Having done the full 24 weeks of the BPP I can vouch for it. Dropped from 7:23 to 6:58 during the first 12 weeks.

[Dangerscouse]

Thanks, Stu. I appreciate the advice. I'll have to give the BPP another look. I do remember he had lots of good advice on setting pacing, stroke rate, etc., which I like.

I can cope with 26-28m for spurts, but I just don't like it. I'd much rather row at a slower rate and pull harder to keep my pace up. But yes, I need to improve my aerobic fitness -- that's for sure.

Regarding grip, I'll try my next rows with the thumbs hooked, just to see what it feels like. I'm also pretty sure that I'm gripping the handle entirely too tight.

Just checked out your instagram; you're a beast!

OK, don't worry about rating higher if you don't like it, as it's better that you get motivated to row at any rate atm. When you have got the desire to get faster you will find a way to rate higher.

As for the drag factor it is very subjective so have a play around and you might like it higher or stay the same: there is no 'right' drag factor, as it's all about what drag is best for you to maximise your performance. I set most of my PBs at 115 and I'm currently using 120. For sprinting (500m and under) it's probably best to use a higher drag (150ish).

Thanks for the compliment and I'm just trying to keep improving and keep Father Time at bay.