What are your rowing goals for the 2018/2019 season?

[jamesg]

I was reading an article on cycling saying that 3W/kg is the level of an average fit person, 5W/kg for a top amateur and 6W/kg for professionals. I'm 55kg now, so 5x55=275W, which is a pace of 1:48. I'd be interested to see any similar figures for rowing.

Rowing is intermittent, so around 2W/kg is to be expected in training, as to age and based on a reasonable BMI. I'm 77, 188cm, and currently work at 1.4 W/kg, rate 20.

This year "plan" to keep erging 15-30'/day, plus as much on and in water as possible.

[jackarabit]

Maximum “fit weight” from BMI chart above: 72.6 kilo
Training target: 72.6*1.5=108.9 watts




Average meters per hour current season: 12,240m (2449569/11995.25=204 meters per minute. 204*60=12240 meters per hr.)




Current average power for current season from pace calc above: 110.2 watts. Works for this septuagenerian.

[Rubicon]

I’m looking for a sub7 2K this coming season, don’t know how realistic that is as I haven’t rowed a 2k piece for years now. All my work lately has been long steady distances a 500 km row in June followed by 1million Metres jan-march.
Going for full marathon next month, then seriously going for the 2k

[lancecampeau]

Average meters per hour current season: 12,240m (2449569/11995.25=204 meters per minute. 204*60=12240 meters per hr.)

Current average power for current season from pace calc above: 110.2 watts. Works for this septuagenerian.

I crunched my seasonal averages and was surprised... I thought my watts would be much lower then 164!

[jackarabit]

Lance, your fit weight according to the BMI is about 84 kilo, so 84*2=168W training target. Pretty close @ 164W. Uncle James knows his stuff!

[lancecampeau]

Lance, your fit weight according to the BMI is about 84 kilo, so 84*2=168W training target. Pretty close @ 164W. Uncle James knows his stuff!

Yeah.... but I'm about 105 kilos.... sooooo my "fat guy" average should be 210 watts?

[Erik A]

interesting

mine is 1547:27.2 mins at 2:02.9 splits and 377,533m
works out at 188.5w
since mid Dec 2017 when i started rowing again

and for the record im obese and to get to the absolute top weight of the normal range i need to drop another 26 kg which i was last at when i was 27 and the doctor thought i had an eating disorder as i dropped 15 kg in less than a month. turns out i was just working hard out doing heavy manual work 18 hr days seven days a week. at that weight of 91 kg i was skin and bone.

[jackarabit]

Muscle rows. Flab floats. James gave the short form above. He usually specifies high normal or fit weight in kilos as the common term. No need to lose the weight to apply the standard.

Eric, the crosshairs fall roughly at 94 to 95 kilos on the BMI chart in your case. Looks like you are also a good fit @ 188W av. power.

[edinborogh]

get over my knee operation. its been 3 months now and it still hurts.
do a million KM in a season.
do 12 FM during the year.

[jackarabit]

Reduce daily volume and days rowed to encourage full recovery, conserve energy for pursuit of stroke power and sprint performance, and maintain correction of plantar fasciitis/achilles problem after conclusion of pt.

[Steve1960VA]

My goals:

Get serious about daily or near-daily erging, targeting 1-hour sessions, at near the exertion limit I'm capable of, over the hour time span. I simply must do this for myself and for my family.

Get back to where I can do at least modest-pace HMs, probably on a weekly (Sunday morning) basis.

Drop body weight. The charts (BMI) say I need to be about 205 pounds to barely enter the "healthy" range. BMI would really want me to be only 190 pounds or so (still heavier than my college graduation weight). A few years ago, after about a year of very seriously working on fitness and diet, I got down to 230 pounds (for a day or two ). At that weight people I work with, and who hadn't seen me for awhile, literally stopped in hallways and offices and stared at me. They couldn't believe I was that light and expressed concern about me losing more weight. Some people didn't even recognize me - even sitting beside me. Considering all that, I need to lose some weight, but I'd be happy at 230 pounds or so. Maybe, possibly, 220, but no lower. My goal is to work toward those kinds of numbers, but not necessarily try really hard to achieve them.

Begin making retirement or partial-retirement plans.

[mdpfirrman]

Muscle rows. Flab floats. James gave the short form above. He usually specifies high normal or fit weight in kilos as the common term. No need to lose the weight to apply the standard.

Eric, the crosshairs fall roughly at 94 to 95 kilos on the BMI chart in your case. Looks like you are also a good fit @ 188W av. power.

Just got done with my SS today before all this was posted. I'm right at the top of the BMI charts for fit (but I've got pretty low BF). I'm pretty close to what you're saying. I've used to average in the 160's for Watts on most SS rows, now it's been more toward the low/mid 170s. According to that formula, I should be mostly working at 176 Watts or so, which is pretty accurate for me. Good stuff Jack and James. I learn a lot from you two (once I can understand you ).

[jackarabit]

Mike, I can’t take credit for James’ formula, don’t know its origin or attribution, have never seen it mentioned by anyone outside this forum. It takes the form of a mathematical representation of a universal correlation between the most meaningless measure of body composition ever devised and the potential to perform intermittent work on an air-braked freewheel. It appears that it accurately describes the average power input to the C2 erg by a few indoor rowers some of whom have never heard of it and don’t completely grasp the “as if” factor at first exposure. Very powerful magic!

Incidentally, in September ‘17, with about 1.5 MM meters on the season clock, my average power was 121.5W or “fit weight” * 1.6+. At that point, I cracked the fifth metatarsal on my right foot, apparently changed stroke mechanics to compensate and developed a really nasty relationship with my plantar fascia. So for a short time I was overachieving on the old fart-adjusted version (sub 1.5 for 2 in the formula).

“I'm fat, but I'm thin inside... there's a thin man inside every fat man.” —George Orwell

[jamesg]

Relating Watt to nominal weight with a 2W/kg target is just a guideline, nothing more.

1 W/kg would not be much at all, and 3 - 3½ W/kg was what I could do in a 2 and 5k tests years ago; so 2 (which means anything from 1.5 to 2.5) should deliver a training effect, as well as needing a little technique. As always with theory if it describes reality it's good enough til something better comes along.

This couldn't appear anywhere but on the erg until electronic bikes appeared, since no other equipment measures Power so directly and simply.

[hobbit]

I'm enjoying a discussion on the level playing field of watts/kg, for obvious reasons .

Here are some results for elite rowers: https://sanderroosendaal.wordpress.com/ ... alidation/

The men average out at about 7, the women at about 5.5. Put's things in perspective .