Steady state pacing

[hikeplusrow]

The older I get, the more I agree with Jim:)

When I started my meager erging, I was riding cross country mountain biking hard. Pushing hills as hard as I could. Not knowing anything else. It enabled me to go hard on the erg and most of my progress was almost immediate. I then got caught up in all the research and prescriptions and figured my path to my goals was in longer and slower. In the process I got more and more averse to the uncomfortable feeling of going 90-100%. The longer meters wasn’t a silver bullet - I’m not sure it did much for me except make training more comfortable

But I’ve also gotten older, which makes it even harder to “go there”. Time to give it one more shot and build my courage to embrace the horrible feeling

Yes, I've found this as I've gotten older - a diminishing willingness to endure discomfort. Applies to other aspects of life too - like work. At 63, I still work part time, but I'm completely unwilling to put up with even a hint of workplace nonsense. I'm happy to work, but only on my terms - it has to be easily sustainable on a day to day basis, otherwise I'm out of there. Massive digression - apologies.

[Cyclingman1]

Glenn, Cool to have someone see what I'm getting at. You are not allowed to pass me by again.

Let me reiterate, If long, slow works, it's not for me to say one should change. Secondly, I don't have time to do 100K+ meters a week nor the endurance - wait till you hit 77. I've definitely found that I have to push myself to have a chance at decent times - but it's not automatic. It's tough to suck it up frequently.

I do vary some from week. At times I will do mostly 10K rows, fairly slowly. Other weeks I might row around 5K a day. Today: 4K @1:53.7; 600m @ 1:41.5. No real plan - just randomly dialed it up. Paltry to some, but good enough for me. BTW, my paltry efforts have me 342 points ahead in nonathlon. Just saying.

[G-dub]

Yeah. What I got from what you’ve said for years is don’t be afraid of doing a hard piece. In fact, when we sat down next to each other those years ago, you said something like “don’t sweat it, it’s just a row”

[G-dub]

Where is Henry when we need him

[Cyclingman1]

you said something like “don’t sweat it, it’s just a row”

And then you kicked my butt. I still think that way. I bet I do more 2Ks than anyone. Of course, very few at great times.

Where is Henry when we need him

Henry always had the last word on this stuff. Guess he's hiding out in Holland.

[cflrules]

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 50ish% of the watts, which will obviously increase the rate a bit? I suppose this is the only way to increase your aerobic threshold.

[Elizabeth]

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 55-60% of the watts, which will obviously increase the rate a bit?

If you are doing steady state by wattage, I would expect it to land around 48-52% of current 2k watts.

[cflrules]

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 55-60% of the watts, which will obviously increase the rate a bit?

If you are doing steady state by wattage, I would expect it to land around 48-52% of current 2k watts.

Thank you Elizabeth. I mixed up heart rate and wattage. Yes, 50ish% will be the goal. Appreciate the reply!

[deadlifting265]

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 55-60% of the watts, which will obviously increase the rate a bit?

If you are doing steady state by wattage, I would expect it to land around 48-52% of current 2k watts.

So if one is looking to row 400w for 2km then SS is approx 200w?

2.00 seems awfully slow for a sub 6.20(ish) erger.

How long would one row SS for at this pace?

[Elizabeth]

Fellas, my 2000m time went from 7:03 to 6:56 (309 watts) this month (yay!). So, with SS I assume you make the adjustments and still row 55-60% of the watts, which will obviously increase the rate a bit?

If you are doing steady state by wattage, I would expect it to land around 48-52% of current 2k watts.

So if one is looking to row 400w for 2km then SS is approx 200w?

2.00 seems awfully slow for a sub 6.20(ish) erger.

How long would one row SS for at this pace?

It's deliberately slow to allow you to accumulate work with minimal lactate build-up or fatigue. I know guys with 2ks around the 6 minute mark who take their steady state around that pace or a tick faster.

Usually more is better, within reason. I think there were some assumptions earlier in this thread that 2k training was short, but my understanding is that 200k+ weeks are pretty normal for national team members. My January was perhaps around 115k/wk factoring in both erg and water. This includes both easy and hard meters.

The less you train, the less it probably matters.

[deadlifting265]

If you are doing steady state by wattage, I would expect it to land around 48-52% of current 2k watts.

So if one is looking to row 400w for 2km then SS is approx 200w?

2.00 seems awfully slow for a sub 6.20(ish) erger.

How long would one row SS for at this pace?

It's deliberately slow to allow you to accumulate work with minimal lactate build-up or fatigue. I know guys with 2ks around the 6 minute mark who take their steady state around that pace or a tick faster.

Usually more is better, within reason. I think there were some assumptions earlier in this thread that 2k training was short, but my understanding is that 200k+ weeks are pretty normal for national team members. My January was perhaps around 115k/wk factoring in both erg and water. This includes both easy and hard meters.

The less you train, the less it probably matters.

Maybe this high volume allows one to have the fitness to rate up during a 2km.

It must like pulling string 1.29/30 pace for R36/38 for the big boys for the first 1500m and then winding it up for the last 500m at around 1.24/5 for over R40......

[Cyclingman1]

G-dub wrote: ↑January 28th, 2024, 9:23 pm
Where is Henry when we need him
Henry always had the last word on this stuff. Guess he's hiding out in Holland.

Dialogued with Henry a couple of days ago. His back does not permit him to row. He's basically lost interest in rowing. I told him that I hoped he could find his way back sometime and that his sharp comments are missed.

[Dangerscouse]

Dialogued with Henry a couple of days ago. His back does not permit him to row. He's basically lost interest in rowing. I told him that I hoped he could find his way back sometime and that his sharp comments are missed.

That's bad news. I did suspect that his back was what the issue was, and I also really hope he can get enough interest to re-engage with the forum

[cflrules]

Just wanted to revisit this (and thank you for all the posts!). I ended up at a 6:52 for my 2k test last March (320 w).

Winter training is starting soon, so back to doing steady state. The formula of 50-55% of 2k wattage (320w * .55 = 176w) for steady state should be a solid goal I'd think? Would like to get my 2k down another 10 seconds or so by March '25.

I'm also going to do some harder short pieces (2 per week). Did an 8x500m w/2:30r last night - 1:41.1/500m.

Hope you all had a great on water season! Were any of you at the NWIRA in Kenora this year?

[Dangerscouse]

Just wanted to revisit this (and thank you for all the posts!). I ended up at a 6:52 for my 2k test last March (320 w).

Winter training is starting soon, so back to doing steady state. The formula of 50-55% of 2k wattage (320w * .55 = 176w) for steady state should be a solid goal I'd think? Would like to get my 2k down another 10 seconds or so by March '25.

I'm also going to do some harder short pieces (2 per week). Did an 8x500m w/2:30r last night - 1:41.1/500m.

Hope you all had a great on water season! Were any of you at the NWIRA in Kenora this year?

First of all, well done sub seven is a major milestone, BUT you actually ended up at 6:51

Don't get too rigid re the steady state pace, but definitely use this to start with. If you don't feel after a good amount of time (specifics of timing tbc, but at least eight, maybe ten weeks) that it's working make sure to try something else eg more grey zone or a little bit faster steady state pace.