New Personal Best! Brag About That New Pb!

[KeithT]

Thats serious Strong, congrats, rating is indeed a bit factor, next to raw power

This is fast enough for 6.30 and close to 3.00. 2/1k. Not that you should, just saying it. Training does work for you Atm.

Miss you drag setting, important info for sprints.

Thanks Henry!

My drag was 206. For 100m, 1min and 500m I always use max drag, for 1k/2k 140 and for 5k and longer 120 (constructive criticism always welcome ).
With 6:30 and 3:00 I would compete with Keith, which is far out of reach by now I fear . My aerobic capacity / fitness is still my weak link, but yeah, training does work for me atm, thanks to your and some other rowers helpful advises here!

First - great job!!! A 2 second drop in the 500m is huge! Your time is really good and I am sure you can get a bit lower. I haven't done a 500m test for a while now might have to give it a go. You have the power and like you stated just need to improve some fitness to lower 1K and 2k times. I am still stronger in the 1K range but my 2K and higher have all improved a lot due to improving that aerobic base - something I am still training to keep getting better.

As far as drag - Henry provided a good answer and I always listen to him. I increase mine a little for 500M/1K test but that's about it - I row all training and all test 2K and up at 130, go a little higher (150) for 500m/1K.

[Gammmmo]

I haven't done a 500m test for a while now might have to give it a go.

Is that because his 500m is now faster?

(I'm only jealous of both of you being a puny LWT! )

[KeithT]

I haven't done a 500m test for a while now might have to give it a go.

Is that because his 500m is now faster?

(I'm only jealous of both of you being a puny LWT! )

Absolutely!

[Gammmmo]

I haven't done a 500m test for a while now might have to give it a go.

Is that because his 500m is now faster?

(I'm only jealous of both of you being a puny LWT! )

Absolutely!

Good man!

[MartinSH4321]

First - great job!!! A 2 second drop in the 500m is huge! Your time is really good and I am sure you can get a bit lower. I haven't done a 500m test for a while now might have to give it a go. You have the power and like you stated just need to improve some fitness to lower 1K and 2k times. I am still stronger in the 1K range but my 2K and higher have all improved a lot due to improving that aerobic base - something I am still training to keep getting better.

As far as drag - Henry provided a good answer and I always listen to him. I increase mine a little for 500M/1K test but that's about it - I row all training and all test 2K and up at 130, go a little higher (150) for 500m/1K.

Thanks Keith!
I'm sure you're faster than me at 500m (maybe the difference is not as high as 1k and longer), so you're very likely to get a new PB!
As I followed your improvements I think you are a kind of "role model" for me , we both started with a lot of strength and lack in aerobic capacity. I hope to improve as good as you do, your actual PBs are about what I hope to achive within 1-1,5 years.
@ drag: I have problems to reach low paces with low drag, I'm not fast enough. My "slow" weight lifting background is maybe part of this problem, I think your Crossfit prepares better for speed.
I hope you've completely cured your cold.
Have you already decided which goals you want to hit for 2019?

[MartinSH4321]

Is that because his 500m is now faster?

(I'm only jealous of both of you being a puny LWT! )

Absolutely!

Good man!

Please, grant me these few days were my PB is a bit faster than Keith's

[KeithT]

Absolutely!

Good man!

Please, grant me these few days were my PB is a bit faster than Keith's

LOL - I have been doing easier rows lately and will continue that for a bit more as I am still trying to get back to 100% after being sick - so your time is safe for now. I haven't done much short sprint work lately either so there is no guarantee I can go into the 1:22 range. However, I am inspired to test my 500m again - there are a lot rows I would like to test again as I haven't done them for a long time but with the new ranking season coming up I my just wait.

[hjs]

My talents were always strength and speed, but I'm sure I have enough aerobic potential to become a good, hopefully a very good (hobby) erger. About 10 years ago I biked a lot for about 1,5 years and at the end I did 300W for 1h and 330W for 30min which should approximately equate 16k and 8,2k. With at least 5 years of consistent rowing I hope there is a lot possible

When you think of improving my 2k, do you think of the Pete Plan? By now my training schedule is a modified form of PP I think, my next modification will be to integrate longer intervals (as you recommended).

I have considered to lower my 2k drag, next time I'll try 130 I think.
For 5k and longer I already lowered my drag from 130 to 120 and then 110 about 2 months ago, 110 felt a bit too low so I returned to 120 which feels good.

Don,t know if you still do strenghtwork, but think you, keep doing that.

Re Pete plan, mwe could be, but thats still very much based on the fast sessions, the rest is more recovery. For you really building a base needs more aerobic work and less fast stuff. You are plenty fast enough. I have seen guys pull 1.25 and sub 6.20.
Not that you should stop chasing speed, I think sub 1.20 is doable in time.

For your aerobic base Wolverine sessions would be good. The level 4 stuff, thats low rate session, aerobicly, but not easy, with rate changes. Paces based on your 2k speed.

Google wolverine plan. Which is a good read. And really read the level 4 sessions.

[Minimoof123]

Mud challenge 10k day 23 for me, (rest day yesterday) a 2k warm up followed by "lets try and get the 5K in line" with the other recent PB's
Job done and into 91st percentile so prob near my limit for the mo, I was hoping to hold the 1:48....

Time Meters Pace Watts Cal/Hr S/M
18:17.6 5,000m 1:49.7 265 1210 31
3:36.6 1,000m 1:48.3 276 1248 32
3:40.4 2,000m 1:50.2 262 1200 32
3:42.0 3,000m 1:51.0 256 1180 31
3:42.0 4,000m 1:51.0 256 1180 31
3:36.5 5,000m 1:48.2 276 1249 31

[KeithT]

First - great job!!! A 2 second drop in the 500m is huge! Your time is really good and I am sure you can get a bit lower. I haven't done a 500m test for a while now might have to give it a go. You have the power and like you stated just need to improve some fitness to lower 1K and 2k times. I am still stronger in the 1K range but my 2K and higher have all improved a lot due to improving that aerobic base - something I am still training to keep getting better.

As far as drag - Henry provided a good answer and I always listen to him. I increase mine a little for 500M/1K test but that's about it - I row all training and all test 2K and up at 130, go a little higher (150) for 500m/1K.

Thanks Keith!
I'm sure you're faster than me at 500m (maybe the difference is not as high as 1k and longer), so you're very likely to get a new PB!
As I followed your improvements I think you are a kind of "role model" for me , we both started with a lot of strength and lack in aerobic capacity. I hope to improve as good as you do, your actual PBs are about what I hope to achive within 1-1,5 years.
@ drag: I have problems to reach low paces with low drag, I'm not fast enough. My "slow" weight lifting background is maybe part of this problem, I think your Crossfit prepares better for speed.
I hope you've completely cured your cold.
Have you already decided which goals you want to hit for 2019?

Thanks Martin I really appreciate the compliments.

You are right that strength was not my issue and isn't yours either. To get to the goals I did hit in the past year I improved my fitness quite a bit - with CF I had good anerobic fitness but aerobic was lacking and is still my weaker thing that I continue to address. Early on I was told this by Henry, Stu and others who finally convinced me to just log some meters and build the base. Its not as fun as going fast but it made the biggest difference.

I decided to go for a lot of goals in the next ranking season as suggested to me when I asked for them. I want to do a sub 36:00 10K, 8500m for 30 minutes and then the biggest two - a sub 17:00 5K and maybe a sub 6:20 2K - I know the last two would be major improvements but I also know I thought the goals I did hit were maybe out of reach, so I will dream big.

[Dangerscouse]

I want to do a sub 36:00 10K, 8500m for 30 minutes and then the biggest two - a sub 17:00 5K and maybe a sub 6:20 2K - I know the last two would be major improvements but I also know I thought the goals I did hit were maybe out of reach, so I will dream big.

I'm not the most competitive guy in the world but this has made me sit up and take notice. Apart from your 2k goal, which still doesn't bother me too much, I'm along for the ride with the other goals. We'll hopefully inspire each other to bigger PBs. The sub 36 10k, for me, is more of a mental challenge and is my ultimate goal. I need to nail that one sometime soon.

[DavidA]

21,097, HM
1:44.4
1:13.27.5
25 spm

Wow!
It's really amazing what some of the best can do.

David

[MartinSH4321]

Don,t know if you still do strenghtwork, but think you, keep doing that.

Re Pete plan, mwe could be, but thats still very much based on the fast sessions, the rest is more recovery. For you really building a base needs more aerobic work and less fast stuff. You are plenty fast enough. I have seen guys pull 1.25 and sub 6.20.
Not that you should stop chasing speed, I think sub 1.20 is doable in time.

For your aerobic base Wolverine sessions would be good. The level 4 stuff, thats low rate session, aerobicly, but not easy, with rate changes. Paces based on your 2k speed.

Google wolverine plan. Which is a good read. And really read the level 4 sessions.

Thanks Henry!
By now I hardly do any strength training, till January I did 2-3 chest/shoulder-weight sessions per month. I only do 2-3 core workouts per month, but my plan is to do more, at least 1-2 per week. As you said, strength is not the limiting factor for me, so I'm just not motivated to work for it, but I'll work on it when my aerobic base is better. Sub 1:20 sounds impossible, but 6 months ago 1:23 sounded impossible too
I had a (quick) look at L4, looks very complex The "easier" ones (168, 172) are possible to stay at UT2 I think, but to do 65-70% of training volume I'm just not fit enough I fear. As my fitness improves slowly but steady my plan is to integrate longer hard sessions in my schedule and extend them month per month. For April I planned

1- TT for longer distances
2- 40-60min L4
3- short interval (8x500, 4x1k, 10x1min), 1-2 TT for short distances
4- 60-90min UT2 (row and/or bike)
5- long interval (5x1,5k, 4x2k) or 45R20/60R20 hard (AT)
6- >90min UT2 (row and/or bike)
7- rest or easy recovery

I'll see how L4 works, maybe I can add a 2nd session in May.

[MartinSH4321]

I decided to go for a lot of goals in the next ranking season as suggested to me when I asked for them. I want to do a sub 36:00 10K, 8500m for 30 minutes and then the biggest two - a sub 17:00 5K and maybe a sub 6:20 2K - I know the last two would be major improvements but I also know I thought the goals I did hit were maybe out of reach, so I will dream big.

Wow, these are really challenging goals, but you're right, dream big, goals have to be challenging!

[hjs]

L4 is really not overly difficult. You have your base 2k. From there in the table you have your paces.

Its most rate 16/18/20/22 paces are fixed say 2.10 2.06 2.02 1.58
From here you make your own sessions. Say you do 10 min blocks 4321 min. 4min 2.10 3 2.06 ... Repeat. Its just a way to keep the sessions a bit less boring.
Do not use to high stroke rates. Start really easy, max 18 av. You should never get above rate 20 on average. That would be way to fast.
Its mostly about the idea, not the exact way of doing it.
I myself use 2.05 2.01 and 1.57 free rate. I cover rating and av pace. This is ut2 for me. And for wolverine plan to slow a pace. But its a nice way to get meters in. Go slow enough. And keep the strokes strong.

Re 500, if you do this with any strenghttraining and serious sprinting, you certainly could do a lot better. But training for sprinting does not work well with 2k. If 2k is your goal, extra speed is absolutely not needed.