What Training Have You Done Today?

[Sakly]

Had some time off during Holidays but got decent training in and a few extra rest days. One interesting thing:

When I got into rowing a decade ago I always put the damper on 8 until I learned about drag factor. I experimented quite a bit and found that 130 was my optimal DF and I use it for all training and all my best times for 2K+ were done there. For 1K I use 140 and for 500m and shorter 150+. I have been using the same since the discovery. Now, over the Holiday break I always clean my rower. I do wipe downs after every use but this is where I take fan assembly and seat off and clean and oil chain.....Anyway, I worked out the day after cleaning and forgot to check DF and during workout I noticed the damper might have been a little different and with being super clean I thought DF may be different. I had a great workout and pull seemed easier. Sure, I could have had a good day but I was anxious to check DF when done and it was 135. Not a huge difference from normal but I was shocked that pull seemed easier - I thought it was going to show DF lower. I am now curious if 135 is a better setting for me or if it was just the day and go back to my 130.

This is why I'm not hooked up by DF and only set it ca. to a good feeling level each row

[KeithT]

Had some time off during Holidays but got decent training in and a few extra rest days. One interesting thing:

When I got into rowing a decade ago I always put the damper on 8 until I learned about drag factor. I experimented quite a bit and found that 130 was my optimal DF and I use it for all training and all my best times for 2K+ were done there. For 1K I use 140 and for 500m and shorter 150+. I have been using the same since the discovery. Now, over the Holiday break I always clean my rower. I do wipe downs after every use but this is where I take fan assembly and seat off and clean and oil chain.....Anyway, I worked out the day after cleaning and forgot to check DF and during workout I noticed the damper might have been a little different and with being super clean I thought DF may be different. I had a great workout and pull seemed easier. Sure, I could have had a good day but I was anxious to check DF when done and it was 135. Not a huge difference from normal but I was shocked that pull seemed easier - I thought it was going to show DF lower. I am now curious if 135 is a better setting for me or if it was just the day and go back to my 130.

This is why I'm not hooked up by DF and only set it ca. to a good feeling level each row

Yeah, it's also just one data point. Will leave there for a bit and see how it goes.

[Sakly]

Had some time off during Holidays but got decent training in and a few extra rest days. One interesting thing:

When I got into rowing a decade ago I always put the damper on 8 until I learned about drag factor. I experimented quite a bit and found that 130 was my optimal DF and I use it for all training and all my best times for 2K+ were done there. For 1K I use 140 and for 500m and shorter 150+. I have been using the same since the discovery. Now, over the Holiday break I always clean my rower. I do wipe downs after every use but this is where I take fan assembly and seat off and clean and oil chain.....Anyway, I worked out the day after cleaning and forgot to check DF and during workout I noticed the damper might have been a little different and with being super clean I thought DF may be different. I had a great workout and pull seemed easier. Sure, I could have had a good day but I was anxious to check DF when done and it was 135. Not a huge difference from normal but I was shocked that pull seemed easier - I thought it was going to show DF lower. I am now curious if 135 is a better setting for me or if it was just the day and go back to my 130.

This is why I'm not hooked up by DF and only set it ca. to a good feeling level each row

Yeah, it's also just one data point. Will leave there for a bit and see how it goes.

Exactly.
I found various DF settings serve me well. On long distances I can work on 100 or on 120 and both feel fine. In general little lower values feel better in comparison to when I started. I think this is related to a better technique and better 'quickness' in the stroke I got over time.

[Dangerscouse]

1:21:15.6 21,097m 1:55.5 227 1080 24 143
11:34.0 3,000m 1:55.6 226 1078 24 133
11:31.3 6,000m 1:55.2 229 1087 24 138
11:31.2 9,000m 1:55.2 229 1087 24 140
11:31.2 12,000m 1:55.2 229 1087 24 145
11:31.3 15,000m 1:55.2 229 1087 24 149
11:37.6 18,000m 1:56.2 223 1066 24 147
11:36.7 21,000m 1:56.1 224 1069 24 151
0:22.4 21,097m 1:55.4 227 1082 24 151

This was faster than intended, and it naturally slowed down after circa 15k when it started to feel a bit more of an effort.

[Dangerscouse]

Yeah, it's also just one data point. Will leave there for a bit and see how it goes.

I've always found df to be a bit of mystery. I did something similar years ago when I rowed at the gym. I didn't check the damper and I started rowing, which felt better than usual and it was only afterwards that I saw it was circa 140, and I always used to row at circa 120.

I seem to settle into any given df, and then eventually change it up or down and settle into that as well, but I'm fairly settled on circa 125, but I did this morning's session at 117, which felt good

[iain]

Interesting discussion. I row with a C-breeze as space issues for a fan. during sprints sometimes the C-breeze moves. This can either increase or decrease DF depending on where it ends up. I have had good sessions on random DFs and guessed wrongly on the impact, once convinced I had been pulling much more than the 135 I had set to find it was on 105! I think psychology has a big impact as I am rowing on a higher than normal DF in preparation for a Tandem with someone who uses a higher DF (I usually drop 10 DF for FM+), as the coompromise DF is around where I have done most of my rowing and I find after a long row the DF feels heavier.

[Gustel]

1hr steady row. My legs felt tired after yesterday’s faster 10k.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,476m 2:13.5 147 805 20 132
12:00.0 2,702m 2:13.2 148 809 20 128
24:00.0 2,712m 2:12.7 150 814 20 132
36:00.0 2,703m 2:13.1 148 809 20 133
48:00.0 2,682m 2:14.2 145 798 21 134
1:00:00.0 2,678m 2:14.4 144 795 21 133

[Dangerscouse]

I think psychology has a big impact

Agreed. If I know it's more than usual, and I start struggling I've been too quick to blame df as the issue. If it's just wherever it's set, I don't think about it and I've been surprised with the setting; both thinking it's heavier and lighter than it actually is.

[jcross485]

All of the DF discussion is interesting. I do the majority of my rows around ~125 right now; I don't adjust the damper too much but this is where it shakes out according to ErgZone and the C2 logbook once data is uploaded. There tends to be minor variation up or down based on weather (temp, humidity, dew point) as I train in my garage with the door open 95%+ of the time. If I am doing true max power sprints, I will crank it up a bit as I notice I can put out more power / speed with a higher DF, but that is not suitable for anything but those true max power outputs of :30 or less in duration.

1:21:15.6 21,097m 1:55.5 227 1080 24 143
11:34.0 3,000m 1:55.6 226 1078 24 133
11:31.3 6,000m 1:55.2 229 1087 24 138
11:31.2 9,000m 1:55.2 229 1087 24 140
11:31.2 12,000m 1:55.2 229 1087 24 145
11:31.3 15,000m 1:55.2 229 1087 24 149
11:37.6 18,000m 1:56.2 223 1066 24 147
11:36.7 21,000m 1:56.1 224 1069 24 151
0:22.4 21,097m 1:55.4 227 1082 24 151

This was faster than intended, and it naturally slowed down after circa 15k when it started to feel a bit more of an effort.

Really strong result here!

[Kerry1960]

Safe 5k in for Jan CTC. Plan is to do a 5k every week till the end of the month and try to drive the time down towards 20:09 PB. Was in control of this one all the way. RPE about 8.

20:31.5 5,000m 2:03.1 187 944 25
4:08.9 1,000m 2:04.4 182 924 25
4:08.3 2,000m 2:04.1 183 929 26
4:07.9 3,000m 2:03.9 184 932 25
4:06.9 4,000m 2:03.4 186 940 25
3:59.4 5,000m 1:59.7 204 1002 27

[alex9026]

24:02.8 7,000m 1:43.0 320 1400 27
3:29.1 1,000m 1:44.5 306 1354 27
r: 3:00 16m
3:28.9 1,000m 1:44.4 307 1357 26
r: 3:00 21m
3:28.0 1,000m 1:44.0 311 1370 26
r: 3:00 19m
3:26.6 1,000m 1:43.3 318 1392 27
r: 3:00 20m
3:26.1 1,000m 1:43.0 320 1400 28
r: 3:00 16m
3:25.0 1,000m 1:42.5 325 1418 28
r: 3:00 19m
3:19.1 1,000m 1:39.5 355 1520 29
r: 3:00 24m

7x1k/3:00. Felt stronger the further in to the session I got.

[Sakly]

Had a light 5k walk in the cold and windy weather, as I needed to move and wanted some fresh air. Not feeling much better, another bad night, woken up at 2:30 and no more sleep due to blocked nose
Hopefully I can get back to training soon, now registered for my first ever (in-person!) rowing event on 1st of March
It will be a full marathon

[KeithT]

Yeah, it's also just one data point. Will leave there for a bit and see how it goes.

I've always found df to be a bit of mystery. I did something similar years ago when I rowed at the gym. I didn't check the damper and I started rowing, which felt better than usual and it was only afterwards that I saw it was circa 140, and I always used to row at circa 120.

I seem to settle into any given df, and then eventually change it up or down and settle into that as well, but I'm fairly settled on circa 125, but I did this morning's session at 117, which felt good

Interesting. I have a feeling I will settle back to 130 but will see how 135 feels for a few weeks. I do know that I still prefer higher DF than many even for long rows. I have tried 115, 120 and such for some workouts and never liked it.

[KeithT]

1:21:15.6 21,097m 1:55.5 227 1080 24 143
11:34.0 3,000m 1:55.6 226 1078 24 133
11:31.3 6,000m 1:55.2 229 1087 24 138
11:31.2 9,000m 1:55.2 229 1087 24 140
11:31.2 12,000m 1:55.2 229 1087 24 145
11:31.3 15,000m 1:55.2 229 1087 24 149
11:37.6 18,000m 1:56.2 223 1066 24 147
11:36.7 21,000m 1:56.1 224 1069 24 151
0:22.4 21,097m 1:55.4 227 1082 24 151

This was faster than intended, and it naturally slowed down after circa 15k when it started to feel a bit more of an effort.

That's a really solid result for just a random HM that you didn't push too hard for.

[nick rockliff]

This evening was a 3 x 3k r22 with 2 min recovery.

Time Meters Pace Watts Cal/Hr S/M
35:22.2 9,000m 1:57.9 214 1034 22 145
11:47.4 3,000m 1:57.9 214 1034 22 140
11:47.3 3,000m 1:57.8 214 1035 22 146
11:47.4 3,000m 1:57.9 214 1034 22 149
r43m