How to determine pace range for different rows

[jamesg]

My main challenge is accepting that fact that rowing slower for longer distances doesn't mean that I'm not getting a good workout. male, 67 y/o 6’0”. 5k PB is 23:49.

So long as you maintain a high work level in each single stroke, you are getting a good workout, whatever the rating. Stroke Work is Watts/Rating.

From endurance and total work/heat generated points of view, the lower the rating the better, because you can go much longer distances.

At your age and height, I suggest your stroke work target should be about 7 Watt minutes, a level that will guarantee you a good workout at all ratings down to 18.

If you try short intervals, these will be at ratings such as 22-24-26, and your power will need to be in proportion, so 150-165-180 Watts.

Using pace tends to be confusing, since it is proportional to the inverse cube root of power. Power is what the erg measures directly.

[lindsayh]

I'm pretty sure I've done a 30 min steady-state piece at PB 2k+12-13 but significantly more time near that pace would be a challenge. Maybe one of these days I'll see what I can do for 45 min, then, maybe work my way up from there.
My main challenge is accepting that fact that rowing slower for longer distances doesn't mean that I'm not getting a good workout.

There is no doubt that it is good for you and is essential to getting fitter (and faster).
I have never been a fan of LSS type stuff either but have forced it by acknowledging the science/facts. My longest single pieces are by and large 45' but I am happier doing the 8'/2'R, 13'/2'R and 18'/2'R as a way of tricking the head into it - the training effect is the same and 60' reachable.

[dknickerbocker]

What do all y'all use to track your training plans? TrainingPeaks? RowPro? Just a spreadsheet?

With cycling, i relaly enjoyed using a training plan builder featured wtihin an HRV app called HRV4T. Easy to construct, dynamic, doesn't try to go into too much detail, easy to modify. But rowing is currently not supported.

[McMurphy]

My main challenge is accepting that fact that rowing slower for longer distances doesn't mean that I'm not getting a good workout. male, 67 y/o 6’0”. 5k PB is 23:49.

So long as you maintain a high work level in each single stroke, you are getting a good workout, whatever the rating. Stroke Work is Watts/Rating.

From endurance and total work/heat generated points of view, the lower the rating the better, because you can go much longer distances.

At your age and height, I suggest your stroke work target should be about 7 Watt minutes, a level that will guarantee you a good workout at all ratings down to 18.

If you try short intervals, these will be at ratings such as 22-24-26, and your power will need to be in proportion, so 150-165-180 Watts.

Using pace tends to be confusing, since it is proportional to the inverse cube root of power. Power is what the erg measures directly.

I'm really low on power. Probably around 90-100 average on any given row. Not able to up the wattage for any significant time. Is that strength or technique? Both? Thanks

[MPx]

What do all y'all use to track your training plans? TrainingPeaks? RowPro? Just a spreadsheet?

I just use Ergdata on my phone and sync each workout with my C2 log. I don't "track" as such. When the plan says its time for whatever hard workout, I just look up the last time I did one and see if I can shave a fraction off the result. For the Steady State stuff, that's more or less always the same slow pace and I just play with the numbers trying to hit palindromes or some other number sequence/pattern spot on to give my brain some sort of distraction. Actually its surprisingly hard, I'm usually .1 or .2 off in either direction and only get 2 or 3 spot on each month.

[dknickerbocker]

Thanks, that's helpful to know. I'd like to use ErgData and logbook but my gym's PM4 is so far behind in Firmware updates that ErgData --> logbook doesn't work correctly and really is not that useful. It records pace but not heart rate (or, not correctly, anyway) so it's harder to identify improvements in CV fitness.

I'll probably do the same thing as you. The advantage of dynamic systems like HRV4T and training peaks is yo ucan build workouts and click and drag them to days of the week, so pretty useful for planning your microcycle. Always avoid over-planning, though

[MPx]

I'm really low on power. Probably around 90-100 average on any given row. Not able to up the wattage for any significant time. Is that strength or technique? Both? Thanks

What sort of drag factor are you using? If its very low (sub 100) you will need a very fast explosive stroke which few can sustain. If you're using a higher drag factor in the classic 115-130 range then your drive still needs to be faster- ie excellent technique to generate the power. That's the ideal if you can do it. . And if your DF is higher still say 145+ then you just need to get stronger!

[hjs]

My main challenge is accepting that fact that rowing slower for longer distances doesn't mean that I'm not getting a good workout. male, 67 y/o 6’0”. 5k PB is 23:49.

So long as you maintain a high work level in each single stroke, you are getting a good workout, whatever the rating. Stroke Work is Watts/Rating.

From endurance and total work/heat generated points of view, the lower the rating the better, because you can go much longer distances.

At your age and height, I suggest your stroke work target should be about 7 Watt minutes, a level that will guarantee you a good workout at all ratings down to 18.

If you try short intervals, these will be at ratings such as 22-24-26, and your power will need to be in proportion, so 150-165-180 Watts.

Using pace tends to be confusing, since it is proportional to the inverse cube root of power. Power is what the erg measures directly.

I'm really low on power. Probably around 90-100 average on any given row. Not able to up the wattage for any significant time. Is that strength or technique? Both? Thanks

Strenght, start working on it. Do short sprints a few times per week after your main workout. Strenght is very important, not talking about monster strenght, but 100 is low.

Start doing 100m reps, increese the power per rep, end when you get to 90% effort.

[lindsayh]

I'm really low on power. Probably around 90-100 average on any given row. Not able to up the wattage for any significant time. Is that strength or technique? Both? Thanks

I guess it is both but you can train for power.
https://peakcentre.wordpress.com/2009/0 ... rformance/

[jamesg]

Strength or technique? Both?

If you can climb stairs (where each leg lifts your entire weight), then you are strong enough for rowing. So it's technique. Keep the ratio Watts/Rating as high as possible.

[McMurphy]

Thanks for all the advice. No problem walking stairs! Ha But ill have to work on my technique for sure.