New Personal Best! Brag About That New Pb!

[KeithT]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4


Did both as part of the Devon Indoor Rowing Championship...took 2nd in both for my age group. A new guys from GB (Stuart Moss) just moved into my age group and beat me. He was one of the best in the lower age group so not shocking he won both - at least it was close in the 1K. I just think guys named Stu like to beat my times in the longer rows.

So, apologize if post is long but have to tell the story how I screwed this up but ended with good results. I planned to do 1K Saturday and 5K early Sunday (due to different time zone I had to be done before 7:00 AM, so on rower by 6:00 AM). Sleep decent Friday, feel confident as I get on the rower Saturday for the 1K but...as I am warming up I am not feeling too strong and doing burst at race pace I feel like I am working way too hard. Shrug it off and continue with warmup. Get all set, program monitor to 1K and off we go. Do my hard pulls to start and settle into a pace 1 split above goal and I realize I feel like the pace is just so hard......I stop 400M in, yes I did an HD As soon as I did I realized this was really bad as I just wasted energy and still have to do 2 TTs in the next 18 hrs. So, I decided to treat the extra 400m as a warmup for a 5K TT. Walked around and gathered myself some, tried to get my mind right and get HR down. I did and then did the 5K. My plan was the normal harder pulls to get going then sit on a 1:44/1:45 pace the whole way until the end and see if I could go quicker. As you will see below I followed the plan exactly and was shocked I was able to get toward the end with no wobble. The only thing that didn't happen was I couldn't muster up much of a sprint. Actually fell off pace from 500-300 to go before a small decrease in time for last 300. Maybe this is where the extra 400m hurt me? Anyway, it was a PB and I will take it.

The 1K - I got up at 5AM, ate a little, stretched and started to get ready. I am feeling tired, sore and not confident at all. Warmup and start feeling better, actually better than I thought I would. I tell myself to do the hard pulls to start but get settled quick.....and I don't do it! Pull way too hard in first 100, then don't settle enough in second 100, so first 200m way faster than planned. However, I do the 200--400 slower than original plan and sort of gather myself. Started too feel tired and get the burn but I realize if I can just hold 1:30/1:31 I can break 3:00 and maybe PB. Sit on that till 200m to go and then think I can sprint, I lower than pace for a bout 5 strokes and then it goes back, then the last 100m I am holding on for dear life with all I have to not fade too much, completely crushed when over but get the score. I am still feeling it today with a bit of a cough and general feeling of exhaustion.

Time/Mtrs/Pace/SPM
17:23.7/5000/1:44.3/28

3:26.8/1000/1:43.4/30
3:29.1/2000/1:44.5/28
3:29.1/3000/144.5/28
3:29.4/4000/1:44.7/28
3:29.2/5000/1:44.6/28


Time/Mtrs/Pace/SPM
2:59.4/1000/1:29.7/38

:34.1/200/1:25.2/37
:36.6/400/1:31.5/36
:36.1/600/1:30.2/38
:36.2/800/1:30.5/38
:36.4/1000/1:31.0/43

Wow, that's incredible Keith, big congrats!
To start with a HD and then do 2 PBs sounds crazy I did my 5k PB more than 30h ago, and only thinking about doing a 1k TT hurts, really amazing! I'm very happy for you mate!

Thanks Martin, I am very satisfied with the results and still a bit shocked by the 1K. My expectations were low under the circumstances but so often that's when I do better. I was dying at the end unlike you crushing the end of your 5K.

[Dangerscouse]

Hi,

not sure if this is the best place to start, but I joined a gym last month, mainly to use weight (I'm 155kg (341 lbs) at 200cm (6'6'')), and I have been using the rowing machine there since then. It's my favorite exercise for sure. I've been mainly doing 2k and 5k. And I've been improving my time consistently since then. I haven't gotten any instruction and just looked at a few videos, so my form is probably pretty bad. But I was thinking I'd like to share my times and maybe seek out some community to push myself a bit more.

I'll just go ahead and post my personal bests since joining the gym on the 14th of August

(Date - Time)

2000m
15.08 - 9:48
16.08 - 8:25
21.08 - 8:09
29.08 - 7:59
31.08 - 7:50
4.09 - 7:42
23.03 - 7.27

5000m
30.08 - 21.38
9.09 - 21.09
13.09 - 20.12
20.09 - 19.46
22.09 - 19.28
26.09 - 19.06

Feedback and suggestions would also be appreciated, both in regards to indoor rowing and about the where to look for on the forum.

Welcome to the forum, and that's a very impressive improvement in 2k results. The 5k is also very good, but you have longer to build up the pace.

There are lots of posts and advice if you search for 'newbie'. What are your goals? Improve on 2k and 5k times? Ideally what you want to do is to also introduce some long, slower distances, especially if all you're doing is trying to beat your 2k and 5k PBs every session.

Providing more info will be helpful e.g drag factor, stroke rate, average split paces etc. There's some very good videos on YouTube e.g. Concept2 and Dark Horse are very popular, but don't worry about keeping your heels flat at all times if you hear that advice.

[bardmars]

Hi,

not sure if this is the best place to start, but I joined a gym last month, mainly to use weight (I'm 155kg (341 lbs) at 200cm (6'6'')), and I have been using the rowing machine there since then. It's my favorite exercise for sure. I've been mainly doing 2k and 5k. And I've been improving my time consistently since then. I haven't gotten any instruction and just looked at a few videos, so my form is probably pretty bad. But I was thinking I'd like to share my times and maybe seek out some community to push myself a bit more.

I'll just go ahead and post my personal bests since joining the gym on the 14th of August

(Date - Time)

2000m
15.08 - 9:48
16.08 - 8:25
21.08 - 8:09
29.08 - 7:59
31.08 - 7:50
4.09 - 7:42
23.03 - 7.27

5000m
30.08 - 21.38
9.09 - 21.09
13.09 - 20.12
20.09 - 19.46
22.09 - 19.28
26.09 - 19.06

Feedback and suggestions would also be appreciated, both in regards to indoor rowing and about the where to look for on the forum.

Welcome to the forum, and that's a very impressive improvement in 2k results. The 5k is also very good, but you have longer to build up the pace.

There are lots of posts and advice if you search for 'newbie'. What are your goals? Improve on 2k and 5k times? Ideally what you want to do is to also introduce some long, slower distances, especially if all you're doing is trying to beat your 2k and 5k PBs every session.

Providing more info will be helpful e.g drag factor, stroke rate, average split paces etc. There's some very good videos on YouTube e.g. Concept2 and Dark Horse are very popular, but don't worry about keeping your heels flat at all times if you hear that advice.

Thank you. My main goal is weight loss really, so I thought rowing would be a good cardio, but now I've gotten into it, I do want to improve my times as much as I can. And yeah I've been only focusing on 2k and 5k right now, I might do a 10k sometime, but there's also only one rowing machine in my gym, so I feel a bit awkward taking it for a long time (although cause it's like the loudest thing in there). I'll try post some of the info that the screen gives me tomorrow, I haven't really looked at all the options yet, I mostly know how to set up the 2k and 5k and change the display to one that tells me the estimated time at my current pace.

Thanks for the youtube video suggestions I'll check them out as well, and I saw in the FAQs there are a couple different training plans I could look into as well.

[winniewinser]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4

Awesome job under the circumstances Keith, big congrats on the new PB's

[KeithT]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4

Awesome job under the circumstances Keith, big congrats on the new PB's

Thanks! I am happy with results, think I could do better on the 5K but after the mess up I will take it.

[iangallagher]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4


Did both as part of the Devon Indoor Rowing Championship...took 2nd in both for my age group. A new guys from GB (Stuart Moss) just moved into my age group and beat me. He was one of the best in the lower age group so not shocking he won both - at least it was close in the 1K. I just think guys named Stu like to beat my times in the longer rows.

So, apologize if post is long but have to tell the story how I screwed this up but ended with good results. I planned to do 1K Saturday and 5K early Sunday (due to different time zone I had to be done before 7:00 AM, so on rower by 6:00 AM). Sleep decent Friday, feel confident as I get on the rower Saturday for the 1K but...as I am warming up I am not feeling too strong and doing burst at race pace I feel like I am working way too hard. Shrug it off and continue with warmup. Get all set, program monitor to 1K and off we go. Do my hard pulls to start and settle into a pace 1 split above goal and I realize I feel like the pace is just so hard......I stop 400M in, yes I did an HD As soon as I did I realized this was really bad as I just wasted energy and still have to do 2 TTs in the next 18 hrs. So, I decided to treat the extra 400m as a warmup for a 5K TT. Walked around and gathered myself some, tried to get my mind right and get HR down. I did and then did the 5K. My plan was the normal harder pulls to get going then sit on a 1:44/1:45 pace the whole way until the end and see if I could go quicker. As you will see below I followed the plan exactly and was shocked I was able to get toward the end with no wobble. The only thing that didn't happen was I couldn't muster up much of a sprint. Actually fell off pace from 500-300 to go before a small decrease in time for last 300. Maybe this is where the extra 400m hurt me? Anyway, it was a PB and I will take it.

The 1K - I got up at 5AM, ate a little, stretched and started to get ready. I am feeling tired, sore and not confident at all. Warmup and start feeling better, actually better than I thought I would. I tell myself to do the hard pulls to start but get settled quick.....and I don't do it! Pull way too hard in first 100, then don't settle enough in second 100, so first 200m way faster than planned. However, I do the 200--400 slower than original plan and sort of gather myself. Started too feel tired and get the burn but I realize if I can just hold 1:30/1:31 I can break 3:00 and maybe PB. Sit on that till 200m to go and then think I can sprint, I lower than pace for a bout 5 strokes and then it goes back, then the last 100m I am holding on for dear life with all I have to not fade too much, completely crushed when over but get the score. I am still feeling it today with a bit of a cough and general feeling of exhaustion.

Time/Mtrs/Pace/SPM
17:23.7/5000/1:44.3/28

3:26.8/1000/1:43.4/30
3:29.1/2000/1:44.5/28
3:29.1/3000/144.5/28
3:29.4/4000/1:44.7/28
3:29.2/5000/1:44.6/28


Time/Mtrs/Pace/SPM
2:59.4/1000/1:29.7/38

:34.1/200/1:25.2/37
:36.6/400/1:31.5/36
:36.1/600/1:30.2/38
:36.2/800/1:30.5/38
:36.4/1000/1:31.0/43

Excellent write up Keith and what a performance! That 1km at 5am is unreal!!! at any time of the day in fact but especially then!

[hjs]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4


Did both as part of the Devon Indoor Rowing Championship...took 2nd in both for my age group. A new guys from GB (Stuart Moss) just moved into my age group and beat me. He was one of the best in the lower age group so not shocking he won both - at least it was close in the 1K. I just think guys named Stu like to beat my times in the longer rows.

So, apologize if post is long but have to tell the story how I screwed this up but ended with good results. I planned to do 1K Saturday and 5K early Sunday (due to different time zone I had to be done before 7:00 AM, so on rower by 6:00 AM). Sleep decent Friday, feel confident as I get on the rower Saturday for the 1K but...as I am warming up I am not feeling too strong and doing burst at race pace I feel like I am working way too hard. Shrug it off and continue with warmup. Get all set, program monitor to 1K and off we go. Do my hard pulls to start and settle into a pace 1 split above goal and I realize I feel like the pace is just so hard......I stop 400M in, yes I did an HD As soon as I did I realized this was really bad as I just wasted energy and still have to do 2 TTs in the next 18 hrs. So, I decided to treat the extra 400m as a warmup for a 5K TT. Walked around and gathered myself some, tried to get my mind right and get HR down. I did and then did the 5K. My plan was the normal harder pulls to get going then sit on a 1:44/1:45 pace the whole way until the end and see if I could go quicker. As you will see below I followed the plan exactly and was shocked I was able to get toward the end with no wobble. The only thing that didn't happen was I couldn't muster up much of a sprint. Actually fell off pace from 500-300 to go before a small decrease in time for last 300. Maybe this is where the extra 400m hurt me? Anyway, it was a PB and I will take it.

The 1K - I got up at 5AM, ate a little, stretched and started to get ready. I am feeling tired, sore and not confident at all. Warmup and start feeling better, actually better than I thought I would. I tell myself to do the hard pulls to start but get settled quick.....and I don't do it! Pull way too hard in first 100, then don't settle enough in second 100, so first 200m way faster than planned. However, I do the 200--400 slower than original plan and sort of gather myself. Started too feel tired and get the burn but I realize if I can just hold 1:30/1:31 I can break 3:00 and maybe PB. Sit on that till 200m to go and then think I can sprint, I lower than pace for a bout 5 strokes and then it goes back, then the last 100m I am holding on for dear life with all I have to not fade too much, completely crushed when over but get the score. I am still feeling it today with a bit of a cough and general feeling of exhaustion.

Time/Mtrs/Pace/SPM
17:23.7/5000/1:44.3/28

3:26.8/1000/1:43.4/30
3:29.1/2000/1:44.5/28
3:29.1/3000/144.5/28
3:29.4/4000/1:44.7/28
3:29.2/5000/1:44.6/28


Time/Mtrs/Pace/SPM
2:59.4/1000/1:29.7/38

:34.1/200/1:25.2/37
:36.6/400/1:31.5/36
:36.1/600/1:30.2/38
:36.2/800/1:30.5/38
:36.4/1000/1:31.0/43

Wow, that's incredible Keith, big congrats!
To start with a HD and then do 2 PBs sounds crazy I did my 5k PB more than 30h ago, and only thinking about doing a 1k TT hurts, really amazing! I'm very happy for you mate!

Indeed great stuff. Both also sounded as very close to max. So well done

[KeithT]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4

Excellent write up Keith and what a performance! That 1km at 5am is unreal!!! at any time of the day in fact but especially then!

Thanks Ian. Early morning workouts or comps have never been best for me but this day it worked out. I would like to think I would do better on a different day and time but not sure I would as I think I had a good day for some reason. Once I start doing more intervals we will see how I feel and see if it helps 2K.

[KeithT]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4

Wow, that's incredible Keith, big congrats!
To start with a HD and then do 2 PBs sounds crazy I did my 5k PB more than 30h ago, and only thinking about doing a 1k TT hurts, really amazing! I'm very happy for you mate!

Indeed great stuff. Both also sounded as very close to max. So well done

Thanks Henry! The 1K was definitely a max effort and much more than I thought I would have in the early morning the day after a 5K TT. I still was feeling impact the whole day yesterday. Without some different training I don't think there is much more there or if I can even duplicate it. The 5K was also all I had for that day as I actually paced almost exactly flat after a little quicker start and didn't have my normal sprint finish. That one I feel I could do a little better on a different day without the fast 400m HD before it. That said, not too much better, maybe sub 17:20 but prob not the 17:15 I wanted or better. Switching to 2K focus now, doesn't mean I won't randomly test something but I need t get some good hard intervals in including my dreaded 4x1K

[Stefan Strand]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4

That is crazy considering the HD start! Congratulations, must be a great feeling.

[Stefan Strand]

I was thinking I'd like to share my times and maybe seek out some community to push myself a bit more.

I'll just go ahead and post my personal bests since joining the gym on the 14th of August

You are big and strong! That is great for doing well on the erg, you will be able to carry on improving. I use the forum in the same way, I challenge myself when I see others working hard and improving.

Especially for weight loss, but also for improving your general condition and improving the erg scores, you need a large portion of the training at lower effort and longer sessions. If it is hard getting time on the rower, train on something else! Cycling for 60-90 minutes at a speed where you can carry on a conversation is great. The cross trainer is not a bad machine either.

I look forward to regular input from you. Were you at 150 kg when you started up?

[KeithT]

2 PBs in less than a day.....5K @ 17:23.7, 1K @ 2:59.4

That is crazy considering the HD start! Congratulations, must be a great feeling.

Thanks! I am very happy all things considered. It doesn't seem like the HD 400M fiasco really hurt me much but was still pretty dumb. When the warmup told me I wasnt feeling fast should have just went right to the 5K test. Anyway. all worked out pretty well.

[WIghtsculler]

Hi,

not sure if this is the best place to start, but I joined a gym last month, mainly to use weight (I'm 155kg (341 lbs) at 200cm (6'6'')), and I have been using the rowing machine there since then. It's my favorite exercise for sure. I've been mainly doing 2k and 5k. And I've been improving my time consistently since then. I haven't gotten any instruction and just looked at a few videos, so my form is probably pretty bad. But I was thinking I'd like to share my times and maybe seek out some community to push myself a bit more.

I'll just go ahead and post my personal bests since joining the gym on the 14th of August

(Date - Time)

2000m
15.08 - 9:48
16.08 - 8:25
21.08 - 8:09
29.08 - 7:59
31.08 - 7:50
4.09 - 7:42
23.03 - 7.27

5000m
30.08 - 21.38
9.09 - 21.09
13.09 - 20.12
20.09 - 19.46
22.09 - 19.28
26.09 - 19.06

Feedback and suggestions would also be appreciated, both in regards to indoor rowing and about the where to look for on the forum.

Welcome to the forum. Some good improvements there in your first weeks on the erg. You are lucky to be 6'6". A great height for rowing. I know you have told us your weight (and goal to lose weight) but do you have a target weight in mind? Are you a big muscular bloke carrying too much weight, or a slimmer frame. My guess is the former. Also, what is your underlying fitness like (cardio etc) ? Also do you have an athletic history in your youth? Also how old are you? Sorry for all the questions, but it is easier to offer feedback and advice with a fuller story.

Definitely look to do some UT2 work ie rows of 60 mins at low intensity with your HR at 60 - 70% of max. For me that means spinning at 500m splits of about 2.05, which seems really slow at first if you are used to going out to beat your last 2k time every time, but it builds an aerobic base on which you can build everything else, (as well as burning lot of calories). I took me ages to grasp that (with a bit of help from Stu (Dangerscouse)), but you reap the benefits.

[bardmars]

You are big and strong! That is great for doing well on the erg, you will be able to carry on improving. I use the forum in the same way, I challenge myself when I see others working hard and improving.

Especially for weight loss, but also for improving your general condition and improving the erg scores, you need a large portion of the training at lower effort and longer sessions. If it is hard getting time on the rower, train on something else! Cycling for 60-90 minutes at a speed where you can carry on a conversation is great. The cross trainer is not a bad machine either.

I look forward to regular input from you. Were you at 150 kg when you started up?

Welcome to the forum. Some good improvements there in your first weeks on the erg. You are lucky to be 6'6". A great height for rowing. I know you have told us your weight (and goal to lose weight) but do you have a target weight in mind? Are you a big muscular bloke carrying too much weight, or a slimmer frame. My guess is the former. Also, what is your underlying fitness like (cardio etc) ? Also do you have an athletic history in your youth? Also how old are you? Sorry for all the questions, but it is easier to offer feedback and advice with a fuller story.

Definitely look to do some UT2 work ie rows of 60 mins at low intensity with your HR at 60 - 70% of max. For me that means spinning at 500m splits of about 2.05, which seems really slow at first if you are used to going out to beat your last 2k time every time, but it builds an aerobic base on which you can build everything else, (as well as burning lot of calories). I took me ages to grasp that (with a bit of help from Stu (Dangerscouse)), but you reap the benefits.

Hey, thank you for your feedback, I hope it's okay if I respond in one post, not sure about the forum etiquette here.

I should try to do a long session sometime, maybe 10k, or like an hour or something. I usually try to get about 40minutes of cardio and a little bit of weight training every day in the gym. That's usually 20 minutes on the bike to warm up, then three sets of 8-10 of two weight exercises and finishing off with 5k rowing. Sometimes I mix it up and go uphill on the treadmill for a bit.

So about the questions, I was 164kg when I joined the gym on the 14th of August, though 3kg of that were water weight and basically off in the first few days. I used to be much bigger though, 3 years ago I was 215 kg, I dieted for a year, no exercise really, and got down to 135kg (my dream weight would be something like 120kg (260 lbs), TMI but I do have a fair amount of excess skin as well), and then went up again to like 174kg. And that's what I'm working on right now, at least getting back to the 135kg and also get a lot fitter than before.

I have a pretty big frame generally, so there was a bit of muscle even before I started working on it, probably why the times started off pretty well already. And especially my legs are pretty strong from carrying all the weight of course. In terms of cardio, that's hard to judge, I can walk for long stretches with not much problem, but at a slightly higher Heart Rate I'm not sure how long I can really go, never tried it out. I played a bit of soccer as a kid, but no real athletic background tbh, I was a in-front-of-the-computer couch potato most of my life, really. And I'm 34 right now.

I'll definitely try the longer workout when I have time.

And here's a photo of my session today, that's the screen I usually use, like I said I'm not that familiar with the functions, and looking through the history, I think I'm more or less the only one that seriously uses the rower in my gym.



I did another 2000m today, after two days off and was able to improve on my previous best (7:27) and got down to 7:23

[winniewinser]

....
And here's a photo of my session today, that's the screen I usually use, like I said I'm not that familiar with the functions, and looking through the history, I think I'm more or less the only one that seriously uses the rower in my gym.



I did another 2000m today, after two days off and was able to improve on my previous best (7:27) and got down to 7:23

That's a really good 2k benchmark and new PB so well done/

The screen most people would post is found when looking in the history, then by day, then find the sessions you want and bingo you get the session with the splits and S/R information for the whole session.

Keep it up!