Improve My Rowing Times

Ballgame · Post by **Ballgame** » November 19th, 2008, 11:08 am

I just started rowing consistently a few weeks ago and am in Week 3 of the Beginner Training for the Pete Plan and using RowPro to log and track my workouts. I would like to race in The Great Baltimore Burn in February which is a satellite regata for the C.R.A.S.H.-B.s.

In 2006 I sporadically trained with a Concept 2 (only short 500m distances) and was able to get down to a 1:31.

My stamina and endurance are definitely improving. I rowed 6,000 meters on Sunday in 26:34.4 which is a 2:12.9 pace. I did the same thing this morning but it was much easier today and I felt like I had a lot left in the tank if I needed it. I know these are not great times but I am trying to ease into things and focus on my technique and build endurance. I definitely think I could go faster right now with this distance but don't know if I need to. Overall I think my power is pretty good. My strokes per minute usually average between 22-24 without a problem.

On Monday, I did my first 2,000m row for time and rowed a 7:57 for a 500m pace of 1:59.4. My goal is to row a 7:00 at the event in February which would require me to knock 15 seconds off Monday's 500m split time for a pace of 1:45. Does anyone think this is possible (or even realistic) or am I just plain crazy to think I can achieve this type of improvement in 2.5 months?

jamesg · Post by **jamesg** » November 19th, 2008, 12:45 pm

It all depends on your height, weight, age and sex. If you're a female lightweight, it'll be tough.

Ballgame · Post by **Ballgame** » November 19th, 2008, 12:59 pm

I am a 33 year old male. I am 6' and weigh 210 pounds.

Citroen · Post by **Citroen** » November 19th, 2008, 1:10 pm

I think you'll make it by the CRASH-Bs in 2010, but not by this coming Feb.

If you're only getting 7:57 for 2K you've got a lot of work to do to improve your technique, pace and strength. Probably, too much in the 95 days between now and 22nd Feb.

iain · Post by **iain** » November 19th, 2008, 2:52 pm

The only way to improve that quickly is if you have a serious technical error and fix it, or you were being ultra conservative in your test. This is nearly a 50% increase in power. I suggest that you post a video of your technique to see if anyone can spot an error. the other side is what rating did you do the test at and how did you feel during / at the end?

That said, at least in UK everyone is supportive whatever your pac, so it is well worth attending even if you aren't competitive.

- Iain

Bill Moore · Post by **Bill Moore** » November 19th, 2008, 2:59 pm

I agree that this year is probably too quick unless you've been sandbagging. (Hard to do, but it's possible).

I'm just about in the same situation, and am in my 4th week of getting back on the erg. I'm currently doing 11k per day at 2:10-2:12. Next week is 12k per day (6 days), before switching to the Wolverine Plan. I haven't done a 2k trial this year, but my PB is 7:01 or so from 2005. I'm building the base to be fit and strong, and will be at CRASH-Bs to just experience it for the first time. 2010 will hopefully be a full training year and I'll be able to perform well.

So, don't fly & die in the next 13 weeks and totally blow up completely. The Holiday Challenge and whatever the challenge in January is are good opportunities to "compete", but I'll be building my base and just having fun in February.

I hope to see you there!

Nosmo · Post by **Nosmo** » November 19th, 2008, 3:54 pm

Bill Moore wrote:....before switching to the Wolverine Plan.

Hi Bill,
pmacaula and I are doing the Wolverine. Patrick is more consistent then me (my season is now over) but if you want some support or encouragement keep in touch. We've been PMing each other a fair amount.

Bill Moore · Post by **Bill Moore** » November 19th, 2008, 5:00 pm

Nosmo,

Thanks. I'm getting back to the WP after almost 3 years away, and am happy to chat about the training and the details of the plan. I did the Fall Racing series in 2005, but I found it was hard to integrate into the training plan.

I've stayed away from the Forum after it was hijacked a few years ago by a few crazies with unrealistic training philosophies and caustic personalities. It seems much more civil now.

M. Podolsky · Post by **M. Podolsky** » November 19th, 2008, 6:11 pm

Ballgame wrote:... I know these are not great times but I am trying to ease into things and focus on my technique and build endurance. I definitely think I could go faster right now with this distance but don't know if I need to.

... Does anyone think this is possible (or even realistic) or am I just plain crazy to think I can achieve this type of improvement in 2.5 months?

It is certainly possible for someone of your age, height, and weight to achieve a sub-7 in 2.5 months. I can't say if that's a realistic goal for you, but I do know it's not something you can ease into. You need to go harder if you think you can.

Ballgame · Post by **Ballgame** » November 19th, 2008, 6:18 pm

So it sounds like I AM crazy.

I am going to check my damper settings and my drag factor when I get home tonight. I think my settings are around 3-5 but I need to verify. I still plan on racing in the event just to get the experience and to have something to motivate me. I will also try to video myself and post for feedback.

I'd like to consider the WP but it seems like the PP is more feasible for the stage of life I am in.

When racing or trying to achieve a PB what approach should be taken in terms of SPM? As I mentioned, I'm fairly powerful and easily keep my SPM between 22-24 when I'm doing my workouts. When I did the 2000m my SPM was 24. I also did it first thing in the morning with no warmup (I know this is dumb but I had to get to work). Perhaps if I had warmed up properly I may have gone a little bit faster. Thoughts?

Ballgame · Post by **Ballgame** » November 19th, 2008, 6:23 pm

I keep hearing this term "fly and die". Does this refer to jumping in full guns and burning out quickly as opposed to building a solid base over a longer period of time?

BrianStaff · Post by **BrianStaff** » November 19th, 2008, 6:46 pm

Ballgame wrote:I keep hearing this term "fly and die".

Normally, it refers to starting a race at too fast a pace and then realizing there is no way you can even finish.

Imagine trying to run 4 laps by starting out at a full sprint - at about the end of the back-stretch on the first lap, you're likely to fall over.

Some people, still try this technique when racing.

Brian

pmacaula · Post by **pmacaula** » November 19th, 2008, 7:01 pm

Ballgame,
As others have said, tough to evaluate how realistic your plan is without knowing a bit more about you, but assuming a steady rate of improvement each week through to Feb 7th (Baltimore Burn date), your progress needs to be something like this:

Week/2K Goal/Goal Pace/ Improvement in 2K time from Wk 0

0/ 07:57.00 / 01:59.25 /
1/ 07:52.00 / 01:58.00 / (4.80)
2/ 07:47.00 / 01:56.75 / (9.60)
3/ 07:42.00 / 01:55.50 / (14.40)
4/ 07:37.00 / 01:54.25 / (19.20)
5/ 07:33.00 / 01:53.25 / (24.00)
6/ 07:28.00 / 01:52.00 / (28.80)
7/ 07:23.00 / 01:50.75 / (33.60)
8/ 07:18.00 / 01:49.50 / (38.40)
9/ 07:13.00 / 01:48.25 / (43.20)
10/ 07:09.00 / 01:47.25 / (48.00)
11/ 07:04.00 / 01:46.00 / (52.80)
12/ 07:00.00 / 01:45.00 /

One approach would be to test yourself at 2K every three weeks (weeks 3,6,9 and then the race on week 12) and see how you are doing against the target.

If you are on track at week 3, great ! If not, is there something significant you can improve with the time you have left or should you re-set your target ?

Regardless, you need to follow a pretty disciplined and focused training plan pretty closely if you are to improve that much (unless, as someone pointed out, you have a major technique flaw that is holding you back & you can fix it relatively quickly).

Best of luck with it & post on your progress. Regardless of where you end up in terms of pace in Baltimore, you are going to be significantly more fit by then if you follow a plan that gets you even a fraction of the improvement you are targeting now. That is a worthy goal in and of itself !

Cheers. Patrick.

Ballgame · Post by **Ballgame** » November 19th, 2008, 7:04 pm

In reference to my previous post, my damper setting is between the 4 and 5 and my drag factor is around 118-119. I have a new Model D with a PM3. What does all this mean?

Nosmo · Post by **Nosmo** » November 19th, 2008, 7:05 pm

Fly and die refers to starting the row too hard and dying before the end.

32 SPM is more typical for a 2000m race. SOme lightweights do it above 40 SPM. Hardly anyone does it below 30. Again this is race rating not training rating.

Warm up is critical to a good time. If your technique is bad you may improve 5-10 second per 500 on technique alone. Warm up, pacing, and learning to tolerate pain, and training intelligently are all important.
Everyone improves quickly at first.

This is your first season so it should be a learning experience. Learning how to row well, how to train and how to race (in that order) are what is important now.

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Improve My Rowing Times

Improve My Rowing Times

Re: Improve My Rowing Times

Weekly rate of improvement