Plateaus

[SchuCru]

Good morning everyone ~

First off I'd like to thank everyone for the amazing information on this site. Having only started rowing in April 2020 I think in terms of experience and knowledge I am definitely a "Noob" and visiting here has helped a lot.

I am about to cross the 2 million meters mark and was looking for a thread dedicated to the issue of "plateauing." Since I didn't see it (or missed it) thought I would start one. Like any sport or activity it is easy to make initial progress and then stagnate. I am by no means in a funk but would love for any tips from the experts here.

Comparisons (56 y/o, 6'0"):
Start: @235lbs Current: @210 lbs
2k 8:15 6:51.7
5k 20:00 18:21
10k 45:00 38:07
1/2 95:00 83:58
Full 2:58 (I've only done one ... LOTS of lessons learned!!)

1) Obvious to me there is a lot of room for improvement in my VO2 max (how I get there is a challenge!)
2) I also think there is a lot of room for improvement left in my technique

The good news for me is it feels like I should be able to make more progress. Just not sure what to do next.

I row 5 times per week and aim for about 10,000m per. I vary from 1 x 10k, 2 x 5k, to 20 x 500m or any other variation.

M/F are strictly lifting moderately and no rowing, unless a challenge is on.

My thanks in advance for any help offered. Cheers, Neil

[hjs]

Lots of progress, so no plateau in sight.
But for newbies, you are right, improvements go very fast in the beginning, and no matter what will slow down and stagnate.
Its safe to say, you have made the most gains, can’t say how much more there is to gain. Think you yourself know that better.

Re technique, posting a vid. From yourself. Sideangle, not to close up, could be usefull to get tips.

And welcome

[Dangerscouse]

Welcome to the forum, and I agree with Henry: you have made a lot of impressive progress.

Imo, there is a phase before plateauing: the moment when you transition from motivated to disciplined. Motivation starts you on your journey, and has a widely varying lifespan, but discipline gets you on the erg when you don't want to, or when you would otherwise have made an excuse.

If you have discipline when the plateau hits you will be fine, mainly because you're not defined by constant improvements. You enjoy the process for what it is, not what it can give you eg bragging rights or feeding your ego. It looks to me like you have got the discipline.

Plateaus, are probably unique to the newbie phase, and if you are entering it, as long as you're prepared it's not an issue. Once you get more experience, you'll have micro, and macro, cycles of form and desire, lasting from a few days to a few months. All you can do is get your head down and keep churning out the metres, and soon enough your mind and body will respond.

What to do next? Start concentrating on some distances/times that you want to PB at. Your middle distances look like they are the easiest ones to improve on, but they are by no means slow, just slower than your 2k and FM results would suggest you're capable of. Sub 18 5k is the one I'd aim for first if I was you.

[SchuCru]

Thank you!

[mitchel674]

Welcome!

You haven't really plateaued, you just need to have a bit more focus on your training. Your initial gains have been impressive! As Stu stated, you now need to decide what distance or time you want to tackle and consider training specifically for that piece. 5k might be a good place to start given what you posted.

[SchuCru]

Lots of progress, so no plateau in sight.
But for newbies, you are right, improvements go very fast in the beginning, and no matter what will slow down and stagnate.
Its safe to say, you have made the most gains, can’t say how much more there is to gain. Think you yourself know that better.

Re technique, posting a vid. From yourself. Sideangle, not to close up, could be usefull to get tips.

And welcome

I took a video using my iphone. Very helpful (I can pick up a few things already just watching it myself).

For some reason this platform will not allow me to post it (.mov).

[hjs]

Lots of progress, so no plateau in sight.
But for newbies, you are right, improvements go very fast in the beginning, and no matter what will slow down and stagnate.
Its safe to say, you have made the most gains, can’t say how much more there is to gain. Think you yourself know that better.

Re technique, posting a vid. From yourself. Sideangle, not to close up, could be usefull to get tips.

And welcome

I took a video using my iphone. Very helpful (I can pick up a few things already just watching it myself).

For some reason this platform will not allow me to post it (.mov).

No, you need a youtube etc upload. And yes, seeing it yourself often already is usefull.

[SchuCru]

https://www.youtube.com/watch?v=45k_3CrJAUg

[hjs]

https://www.youtube.com/watch?v=45k_3CrJAUg

Haha sorry, that is more or less flawless so nothing to gain I am afraid. Not kidding, really solid

[mitchel674]

https://www.youtube.com/watch?v=45k_3CrJAUg

Haha sorry, that is more or less flawless so nothing to gain I am afraid. Not kidding, really solid

Agreed. That's a good looking stroke! Could be a Concept2 model.

[SchuCru]

RJS - Sheesh, too kind by far but thank you.

The test video was at 24 s/m, damper 6/DF at 158, and pace at 1:45/500m.

What I think I see wrong:
- A little curve in the spine (not quite neutral)
- Heels coming up (but staying "connected" so I'm ok with this?)
- Left knee kicks up much higher than right (Old injuries showing themselves)
- Some overreach at the catch? (but it doesn't feel strained when I am rowing)
- Too far back on the seat (didn't take as much time to set up correctly in my haste to start)
- Knees broke a little early a couple of times

What I think I see right:
- Shoulders relaxed
- Reasonable sequence (legs, torso, arms at roughly 60%, 30%, 10%)
- Good rhythm and breathing

Thank you for the suggestion of taping this. Already giving me things to work on!

[jamesg]

Lower feet would put your weight further forward at the catch and give a stronger posture. Might help with the recovery sequence too.

[hjs]

RJS - Sheesh, too kind by far but thank you.

The test video was at 24 s/m, damper 6/DF at 158, and pace at 1:45/500m.

What I think I see wrong:
- A little curve in the spine (not quite neutral)
- Heels coming up (but staying "connected" so I'm ok with this?)
- Left knee kicks up much higher than right (Old injuries showing themselves)
- Some overreach at the catch? (but it doesn't feel strained when I am rowing)
- Too far back on the seat (didn't take as much time to set up correctly in my haste to start)
- Knees broke a little early a couple of times

What I think I see right:
- Shoulders relaxed
- Reasonable sequence (legs, torso, arms at roughly 60%, 30%, 10%)
- Good rhythm and breathing

Thank you for the suggestion of taping this. Already giving me things to work on!

Really details, overall only thing you can work on drag. 158 is high, 125/35 is more common.
And heals should come up, only when you have super flexible ankles you can keep them down, but thats rare.
Spine is fine, lower back should neutral, upper not.
You don’t overreach.

[ampire]

Your form is really fantastic.

Sitting slightly further forward on the seat might also help with the rock back transition of the drive.

Another thing that might help with efficiency is hinted with the lift up of your toes at the end of the drive, you might receive some marginal benefit if you tried rowing strapless occasionally.

Things you do really well are the relaxed handle grip, firm press of the heels on the catch, very smooth recovery, it's really good form.

I wasn't sure about your left leg whether it was fully extending at the end, might be some additional length achievable or it might be the pant leg fabric.

[Dangerscouse]

RJS - Sheesh, too kind by far but thank you.

The test video was at 24 s/m, damper 6/DF at 158, and pace at 1:45/500m.

What I think I see wrong:
- A little curve in the spine (not quite neutral)
- Heels coming up (but staying "connected" so I'm ok with this?)
- Left knee kicks up much higher than right (Old injuries showing themselves)
- Some overreach at the catch? (but it doesn't feel strained when I am rowing)
- Too far back on the seat (didn't take as much time to set up correctly in my haste to start)
- Knees broke a little early a couple of times

What I think I see right:
- Shoulders relaxed
- Reasonable sequence (legs, torso, arms at roughly 60%, 30%, 10%)
- Good rhythm and breathing

Thank you for the suggestion of taping this. Already giving me things to work on!

I agree with Henry. Don't worry about ankles staying down, mine don't; you'll always have some curve in your back; drag factor is quite high and you will probably go faster at a lower drag

Your technique won't be perfect every stroke so don't worry about an occasional mistake, but just aim for the majority to be good.