Newbie after a little guidance

[Joshua Hobbs]

Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh

[jamesg]

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Your times say you have not learnt to row and consequently have no endurance.

To get to a 7 minute 2k, which should be easy at your age and size, first you need to learn to row:
https://www.youtube.com/watch?v=N0dzPz0tD5I

Once you have the technique, some 30 minute pulls at rate 20 and 200-250W will give you the endurance neeeded for 2k.

[mitchel674]

Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh

Were you ready to pass out, throw up and fall off the rower at the end of this attempt? If not, you weren't trying hard enough.

A reasonably fit 31 year old male should be pulling with more power. In a short time, you're not going to have any endurance gains. The only thing you can do is improve your technique which should help your power and efficiency. Watch some videos. Perhaps even post a video here for critique if you are serious.

[max_ratcliffe]

Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh

With such a burst out of the traps, I think it's commendable that you finished at all and didn't HD. You can probably do 7:20 with just a better race plan, and a slightly higher rate.

You could try the following pacing stategy.
0-800m at 1:51
801-1400m at 1:50
1401-1800m at 1:49
1801-2000m at 1:48 or faster if you can.

[Dangerscouse]

Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh

7:20 is still possible imo, but, as Max said, you need to start slower. Your mind is freaking out when you started at 1:47 as it doesn't know what is going and makes the worst case assumptions. We can all start far too fast for about 700m (I have done my first 800m of a 2k competition at 1:34 pace due to adrenaline and then I was massively struggling to hold 1:44 pace for the last 200m).

Starting slower seems like a bad idea compared to flying out at an aggressive pace, but it will be faster in the end. It's your ego dictating decisions and that rarely ends well.

Maybe break it down so you do 800m intervals with three mins rest at 1:50 pace? This will get you used to the pace and feeling without it being too long. Aim for four reps.

[Joshua Hobbs]

Thanks all, I gave it a second go and completely bombed it. Though my time was some what faster than my first attempt I started way too hard and couldn't hang on.

7:36.5 S/m 25

Splits:
1:47.6
1:53.0
1:58.5
1:57.4

I still believe with just better form and strategy I can get down to 7:20. More fitness and technique will come over time and hopefully get me under 7mins in the next month or two.

Josh

7:20 is still possible imo, but, as Max said, you need to start slower. Your mind is freaking out when you started at 1:47 as it doesn't know what is going and makes the worst case assumptions. We can all start far too fast for about 700m (I have done my first 800m of a 2k competition at 1:34 pace due to adrenaline and then I was massively struggling to hold 1:44 pace for the last 200m).

Starting slower seems like a bad idea compared to flying out at an aggressive pace, but it will be faster in the end. It's your ego dictating decisions and that rarely ends well.

Maybe break it down so you do 800m intervals with three mins rest at 1:50 pace? This will get you used to the pace and feeling without it being too long. Aim for four reps.

This sounds like a good idea. Will do 800m @ 1:50 intervals this evening. and another 2km attempt on Sunday or Monday.

Josh

[hjs]

You need a guy next to you, yelling pacing is crappola. You still have no clue what you can. Do some longer pieces, your fitness really needs a boosd. You have a false idea about it.

[mitchel674]

You need a guy next to you, yelling pacing is crappola. You still have no clue what you can. Do some longer pieces, your fitness really needs a boosd. You have a false idea about it.

This is so true. I chuckle when people show up here having never rowed and expect to be able to pull a sub 7 minute time on the 2k because they think they are in good shape.

Rowers spend a long time working on technique and rowing endurance. It's the rare newbie who can hop on the machine and pull a remarkable time.

[hjs]

You need a guy next to you, yelling pacing is crappola. You still have no clue what you can. Do some longer pieces, your fitness really needs a boosd. You have a false idea about it.

This is so true. I chuckle when people show up here having never rowed and expect to be able to pull a sub 7 minute time on the 2k because they think they are in good shape.

Rowers spend a long time working on technique and rowing endurance. It's the rare newbie who can hop on the machine and pull a remarkable time.

Through, and also “being in good shape” can really mean anything. You can be pretty gym fit, but not aerobicly. Some others may not “look” super fit, but are very much so.

At a race I once started talking to a German guy, had seen his race but not directly recognised him, he looked good ofcourse, but no monster, not extreme lean......
He just pulled a 5.47 and did not even stop at the finish, he paddled on. Was a German 8 rower haha.

[Joshua Hobbs]

Hi Everyone,

So I have been rowing twice a week since my last post. Mostly 1 min off 1 min on x 18(my best is 2050m) but also some other variants. Been really good and learnt a lot regarding pacing, rowing technique etc..

Re-attempted the 2km and did a PB of 7:18.7 on Friday which I was pretty happy with. I was pretty tired afterwards, legs were on fire but I felt like I had more in me. I felt a lot stronger than a month ago

I don't want to continue doing 1 min on, 1min off however as I found myself getting so dizzy and lightheaded. I actually couldn't lay down a few hours after doing it the one day as my head was spinning so bad, I threw up a few hours after too.

I think im going to focus more on 8 x 500 or 10 by 500 at 1:45. Do you rest for 2 min or 1 min? Hopefully I wont feel dizzy doing this.

The rowers at the gym are in front of mirrors and all the stop starting of the 1 on 1 off I think is contributing to feeling lightheaded/dizzy etc..

[hjs]

Hi Everyone,

So I have been rowing twice a week since my last post. Mostly 1 min off 1 min on x 18(my best is 2050m) but also some other variants. Been really good and learnt a lot regarding pacing, rowing technique etc..

Re-attempted the 2km and did a PB of 7:18.7 on Friday which I was pretty happy with. I was pretty tired afterwards, legs were on fire but I felt like I had more in me. I felt a lot stronger than a month ago

I don't want to continue doing 1 min on, 1min off however as I found myself getting so dizzy and lightheaded. I actually couldn't lay down a few hours after doing it the one day as my head was spinning so bad, I threw up a few hours after too.

I think im going to focus more on 8 x 500 or 10 by 500 at 1:45. Do you rest for 2 min or 1 min? Hopefully I wont feel dizzy doing this.

The rowers at the gym are in front of mirrors and all the stop starting of the 1 on 1 off I think is contributing to feeling lightheaded/dizzy etc..

Congrats with the pb. The change you make, will not change the feeling. 500m reps will give the same feeling. Rest is up to you, 1 min rest can be done roughly around 2k pace, on 2 min min 2 seconds below 2k pace. You will feel very bad when you finish. If not, you are not trying.
Read around a bit more about training. Your aerobic side needs work.

[max_ratcliffe]

Nice work on the pb. Seems that you are able to push pretty hard.

It's even worse for the elites.

See 2:00 in this video:

https://www.youtube.com/watch?v=rqLdbmWaXLE