Training for my first marathon

[coops252810]

I've recently decided to train to row a marathon for Help for Heroes. I've started using the training guide from the website but unfortunately the abreviations listed have no explanations. Can anyone help

ss
mp
hmp
*kP/*****
GE
+2 etc (Damper)

Also i've got the damper at maximum, 10, my times for 5km (18.58), 7.5km(28.27), 10km(39.50), 12km(47.25) For a novice to rowing these don't seem too bad.

Am i am too high a setting, if the +2 means what i think it does then i have no where else to go. Is this too high for training for a marathon

Cheers

[Cyclist2]

I don't know which website you are using ( C2 US, UK, other?), and most of those abbreviations don't mean anything to me either, but you'll get answers here soon, I'm sure.

Regarding the damper setting. 10 is way too high. Most rowers use around 3 to 4 (drag factor is a better indicator because the machines will vary - use drag factors in 120-130 range. You can find the drag factor on the performance monitor, play around with it). Comparing the damper setting to gears on a bicycle, 10 is like high gear - low revolutions with high force required each stroke. If you downshift (damper 3 or 4) it's like going to a lower gear - faster pedaling rate but less force each stroke, what you'd use for climbing hills. In either case you still get to the top of the hill, it's just more efficient and requires less brute strength in the lower gears. This is important in a marathon where you're going for hours and want to keep the muscles as fresh as possible as long as possible, so lower your damper setting!

The other acronym thrown around is "spm" - strokes per minute. I think the mid-20s is good, but there are lots of proponents of high teens, low 20s. It goes back to force in each stroke and at too low rates the wheel slows down more and it takes more force to get it back up to speed. I also get in a rythym with my breathing at 26, 27 spm, so that works well for me. Again, in a marathon, you want to be comfortable as long as possible so use a stroke rate where you are rowing comfortably, not forced.

I'm gearing up for a marathon on Boston Marathon day (unfortunately, I'll not be doing it with Bayko and crew ) but my wife will be running in it, so I figure if she can suffer, so can I! (And at my current training rate, I'll be suffering, ouch!)

Have fun!

[Citroen]

Can anyone help

ss
mp
hmp
*kP/*****
GE
+2 etc (Damper)

ss == steady state
mp == marathon pace
hmp == half marathon pace
can't work out the others out of context.

Eddie Fletcher explains it all in his marathon training plan on concept2.co.uk or on fletchersportscience.co.uk his whole plan is based on knowing your all out 2K best time.

[Carl Watts]

I wouldn't get to hung up on the abreviations.

Its about maintaining a steady pace for the whole duration of the event.

Damper setting on 10 is way too high so I would suggest your Erg needs a clean to remove the dust in the flywheel area but check the "Drag Factor" or DF on your monitor to confirm. It should be as already mentioned in the 130-140 area but this is personal preference. Rating or SPM, the lower the better, 18-21 as this gives you a slight advantage over a higher rating and every bit helps over this distance.

Like you said, your 10K time is not bad for a novice so build on this.

[jliddil]

I've done three half marathons on the rower in around 1:35. I like continuous infusion of liquid. Probably back from my days as a runner in Arizona where hydration is critical. I use a 1.5 liter Camelbak even for 1 hour rows. Look at igo100.ca for an interesting perspective on ultrarowing. She has youtube videos and uses a hanging Camlebak. I want to do a marathon as I am a bit of a distance junky. Addictive personality so it keeps me on the straight and narrow.

[bperry63]

I've done two full marathons just for fun. Once on sliders, once without.

Here's my advice:

-Drag should be lower, especially if you want to take stress off your back. 100-110 worked for me.
-Get a seat pad or a piece of carpet. Sitting on the erg for that long will hurt.
-Get a big fan to cool you off.
-You don't need water during a FM, but it won't hurt. Personally I don't like drinking during exercise, but since this is your first time it probably isn't a bad idea.
-Get a good dinner the night before.

[El Caballo]

-You don't need water during a FM, but it won't hurt.

Sure, you can survive a FM without drinking water, but you'll be much better off if you do drink. Yesterday I completed a 50k row. The temperature was about 50 F. After I finished my weight was down about a pound, but only because I drank between 3-4 pounds of liquid. I could not possibly have gone as fast (or maybe as far) without drinking.

I use a Camelbak hanging from above, so gravity helps to push the water out. Every 2.5k I grab the bite valve hanging to my side as I start to recover for the next stroke and quickly put it in my mouth. I take two or three strokes as I drink, never slowing down my pace. After two or three gulps I spit out the bite valve and continue on.

While training for a marathon a stroke rate of 18-21 would be good, but I think it is too low for the marathon itself. I prefer a higher rating and lighter stroke. I can last much longer that way. A low stroke puts too much stress on my muscles after the first couple of hours and I really start to suffer. I completed my 50k at 24-25 spm. FWIW, I've completed 5 marathon or longer rows.

[Tinus]

I've done three half marathons on the rower in around 1:35.

You realize this is world record pace? About 3 minutes faster.

bperry63 wrote:-You don't need water during a FM, but it won't hurt.


Sure, you can survive a FM without drinking water, but you'll be much better off if you do drink.

I agree. If you are at a rate of sweat loss between 1-1.5 liters an hour than you will loose enough (>2-3% mass loss)during a marathon in order for performance to decline.

[jliddil]

I meant 1 hour and 35 minutes.

JD

[Tinus]

I meant 1 hour and 35 minutes.

JD