New Personal Best! Brag About That New Pb!

[bonefixer]

1:29.8 for 500m. Not certain it's my lifetime best - I know I dipped under 1:30 years ago, but can't remember by how much. I think I'll count it as such.

Classic fly and die - struggled to hit 1:40 for the last 50, but first 300 was more like 1:27 pace and felt comfortable. May do it again soon and pace for 1:29

[Edward4492]

Armando and Dean, very nice 10k's. Those long PR's are mentally demanding. Well done.

Bonefixer, nice 500m. I think the fastest 500's are always a border-line fly and die. My 500m PR's have always seen the last four or five strokes melting down fast. There's just no time to really adjust on a 500m. You're going just shy of 100% right out of the gate.

[lindsayh]

5km TT tonite

5000m @1:49.7 = 18:17.2

sr 29 265W MHR 167
1:50.0
1:50.3
1:49.9
1:49.6
1:48.6

PB by 5.2 secs - nice

[G-dub]

Very awesome Lindsey. And Bonefixer. And Armondo and Dean.

[Hillclimber]

Plenty of PBs flying around here - awesome to see!

Tackled my first 10k today. Freespirits predictor had me at 36:47, so my goal was to go sub 36:40.
36:31.6 - 1:49.5
2k splits:
1:50.9
1:50.2
1:49.9
1:49.6
1:47.1
I'm a big fan of negative splits, and that part of the plan went well. Next time - given another day when everything falls into place (as if, lol), I would like to drop all the splits by .5 seconds, and then begin picking up the pace at about 2500m to go, rather than with 1k to go as i did today.
Also, wow is it hard to get meaningful time drops with 500 to go on a 10k! I saw some 1:38s once I realized sub 36:30 was possible. That's erging: every stroke counts.

[Rockin Roland]

I've just completed a 10,000 m erg in 35:25.1 @ 1:46.2 average 500 m split pace. Average heart rate was 169 bpm and 31 spm. In the 50-59 years age group that gives me officially accepted number 1 ranking. So in this age group I now have number one ranking in the 2000 m, 6000 m, 10000 m & 30 minutes. I'm only number 2 for 5000 m so next week I might re-visit that distance. If you notice I'm only number one in most of these by a narrow margin. The reason I've done this is to encourage a bit a of rivalry from the blokes just below me. It will prompt them to try and better me which in turn would motivate me to do another one for the challenge. It's all a bit of fun.

[ArmandoChavezUNC]

That's extremely impressive, congrats!

I'm not sure if you've shared this info. before - but if you don't mind me asking, what's your rowing background? Not only are you fast now, but your all time PBs are also extremely fast. Just curious what your history is.

Really impressed you held a 31 for 10k. I barely held a 27 during my 10k last week.

[Balkan boy]

Impressive results, Roland.
I'm also curious how you train. Is rowing/training a large part of your time? Do you train on RowPerfect and set the times on C2?

[Rockin Roland]

Impressive results, Roland.
I'm also curious how you train. Is rowing/training a large part of your time? Do you train on RowPerfect and set the times on C2?

I do most of my rowing on the water plus some cross country skiing during winter. In 2014 our coxless four won gold at the World Masters and in 2015 we are the current Australian Champions. I don't do any training on C2 ergs except for the 5 logged results over various 2K to 10K distances in the rankings. I used my log card in a PM4 on our rowing club's C2 erg. The rest of the time I train exclusively on a Rowperfect erg at home because it's the most technical and injury free erg around.

I believe that you don't need to do a lot of training on C2 ergs to get the results that I have. At my age of 54 it's important to find the right balance of high intensity training without getting injured. My current routine allows me to do just one row on a C2 erg per week, which I have been using to pick a distance between 2-10K, and aim for the top ranked time/distance for my age in the C2 rankings. So far so good.

I have been rowing on the water for about 30 years now and currently spend a lot of time on the water in an elite masters squad (ages 40 to 60) doing solid workouts in fours and eights(plus time in my scull). Not too many clubs in world would have the same high standard elite rowers depth like our club, so I'm very fortunate there. It's a very competitive environment within the club.

I don't wish to knock the C2 erg but I avoid using them in order to stay injury free because I know from past experience how hard they are on the body. For me anyway, the Rowperfect gives me the edge over those that constantly train on C2s. You only have to look at my results in the rankings to see that. To get these results it's so important to keep your body in peak condition and I reckon I've got the right training routine to do that.

[Edward4492]

Roland, I'm intrigued by your results. In a nutshell, what would would you consider your approach to training? Are you a "big meter" guy who likes to do lots of volume at moderate intensity with maybe 10% to 20% of your week at high intensity? Or do you spend a lot of time at threshold doing long hard pieces. I'm really trying to fine tune my approach, at age 59 I need to find the right balance between volume and intensity. Very impressive results!

[Rockin Roland]

Roland, I'm intrigued by your results. In a nutshell, what would would you consider your approach to training? Are you a "big meter" guy who likes to do lots of volume at moderate intensity with maybe 10% to 20% of your week at high intensity? Or do you spend a lot of time at threshold doing long hard pieces. I'm really trying to fine tune my approach, at age 59 I need to find the right balance between volume and intensity. Very impressive results!

As I do a lot of volume out on the water, 90 minutes 3 to 4 times per week, this provides me with quite an extensive base. Hence on the erg I can concentrate more on the moderate to high intensity level. As the Rowperfect erg is kinder on the body, but still working the same muscles as a C2, I tend to go a bit harder, without a fear of injury. I mostly negative split my workouts. They tend to vary from a 30 minute negative split every 2 minutes workout, to 3 x 2000m(3 minutes rest) or a 2 x 20 minute (5 minutes rest) negative split workout. I don't do any constant LSD pace work on the erg. I use the Rowperfect 3 to 4 times per week on alternate days from sessions on the water.

I don't spend anytime in the gym and haven't been to one in probably 20 years. I never lift weights or use any kind of universal weight training machines. The work I do on the water and on the Rowperfect gives me sufficient strength/power/muscle definition to get the desired results in the C2 time trials.

[hjs]

Roland, I'm intrigued by your results. In a nutshell, what would would you consider your approach to training? Are you a "big meter" guy who likes to do lots of volume at moderate intensity with maybe 10% to 20% of your week at high intensity? Or do you spend a lot of time at threshold doing long hard pieces. I'm really trying to fine tune my approach, at age 59 I need to find the right balance between volume and intensity. Very impressive results!

As I do a lot of volume out on the water, 90 minutes 3 to 4 times per week, this provides me with quite an extensive base. Hence on the erg I can concentrate more on the moderate to high intensity level. As the Rowperfect erg is kinder on the body, but still working the same muscles as a C2, I tend to go a bit harder, without a fear of injury. I mostly negative split my workouts. They tend to vary from a 30 minute negative split every 2 minutes workout, to 3 x 2000m(3 minutes rest) or a 2 x 20 minute (5 minutes rest) negative split workout. I don't do any constant LSD pace work on the erg. I use the Rowperfect 3 to 4 times per week on alternate days from sessions on the water.

I don't spend anytime in the gym and haven't been to one in probably 20 years. I never lift weights or use any kind of universal weight training machines. The work I do on the water and on the Rowperfect gives me sufficient strength/power/muscle definition to get the desired results in the C2 time trials.

Very nice time trials there Roland, but ofcourse you need to get a go at the c2 again.... The c2 is a hard as you make it, just like otw is. That also gives lots of injurees, never hear you talk about that. Rowing at the edge is always tough, rowing easymon the other hand is very friendly on the body, both otw and on machines.

Re your training, you simply show that consistancy and lots of volume work. You don,t talk about volume, but 4.5/6 hours otw plus all your other work is a lot. Only the otw stuff must be 75/90 km per week.

Re weights, for longer work not needed, for shorter work 100% needed. Also rowers who don,t do weights look really wierd, big legs, back and back shoulders, plus a chicken chest, no shoulders and thin arms.

[Rockin Roland]

Re your training, you simply show that consistancy and lots of volume work. You don,t talk about volume, but 4.5/6 hours otw plus all your other work is a lot. Only the otw stuff must be 75/90 km per week.

Re weights, for longer work not needed, for shorter work 100% needed. Also rowers who don,t do weights look really wierd, big legs, back and back shoulders, plus a chicken chest, no shoulders and thin arms.

Sorry hjs but I can't agree with you on the weights. None of my masters crew mates do weights yet we won the Australian and World Championships in our age group in the coxless fours. That's over 1000m which I'm sure you'll agree is a relatively short distance. No 100 % weights needed there, not even 1%. As they say, the proof is in the pudding, and we achieved the highest level possible in rowing, without doing weights. The four of us average about 85kg in weight and we are very lean and powerful. We don't have gym junkie bodies but neither do we have chicken limbs and flat chests. We have ideal rowing bodies for the boat but at the same time pull a mean erg.

I believe that weights is very beneficial for novice rowers starting out in the sport. However, as the experience increases there is a lesser need for weights. And when you get to our experience and age, you don't need them at all.

As you said, we do a lot of volume in the boat, 4 days a week over long distances but plenty of powerful speed work in the boat too. It makes us strong, lean, powerful and fast. Furthermore, I try to refrain from knocking the C2 erg but I do have to make reference to both the C2 and Rowperfect ergs from time to time when explaining my training routines to others and what I can draw from my vast experience on both types of ergs.

[hjs]

Re your training, you simply show that consistancy and lots of volume work. You don,t talk about volume, but 4.5/6 hours otw plus all your other work is a lot. Only the otw stuff must be 75/90 km per week.

Re weights, for longer work not needed, for shorter work 100% needed. Also rowers who don,t do weights look really wierd, big legs, back and back shoulders, plus a chicken chest, no shoulders and thin arms.

Sorry hjs but I can't agree with you on the weights. None of my masters crew mates do weights yet we won the Australian and World Championships in our age group in the coxless fours. That's over 1000m which I'm sure you'll agree is a relatively short distance. No 100 % weights needed there, not even 1%. As they say, the proof is in the pudding, and we achieved the highest level possible in rowing, without doing weights. The four of us average about 85kg in weight and we are very lean and powerful. We don't have gym junkie bodies but neither do we have chicken limbs and flat chests. We have ideal rowing bodies for the boat but at the same time pull a mean erg.

1000 meter is not really short, but for rowers short. The top guys 100% need weights. Its not for nothing you seldom see a toprower do a 1k. Its not what they are trained for. But rowing is 90% about 2k and is very aerobicly.
No doubt you are lean, but you absolute not powerfull. You are are not trained that way nor have the natural build, a good rower has lots of slow muscle fibers, those are not powerfull.
A powerfull athlete can jump high, pick something heavy, pull a very low split. All things a rower does not need.



But ofcourse you could surprice me a pull a fast 500/1k

I understand your view about rowers being fit and lean, but to me they are out of balance. They are made to pull, the whole pushing chain does not excist and that shows. If you would see a rower on the beach you would spot him right away.

[bonefixer]

7941m for 30min - another one gone!

Pretty even pace - 240W average, splits of 240/238/235/238/239/253W

Aimed for 7900, which was just north of my previous best, and had 8000 in the back of my mind as perhaps possible, but at half way I didn't feel able to pick up the pace without risk of blowing up. Overall very pleased - will do 8000 next time I attempt this PB in several months time.