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[ArmchairPhil]

Hello, I am Phil. 67y , 1.80m and 82kg

PB
60s. 295m 1:41.6. 333w 36spm
30m. 7118. 2:06.4 173. 23 df106
60m. 13626 2:12.1 152. 22. df120

I have been using the local gym for the last three years, averaging three times a week aiming to improve and maintain general fitness year round enabling us to enjoy some fair-weather coastal walks and kayaking. Over time I was drawn to the indoor rower and for the last eight months I was using this exclusively and so two months ago we took the plunge and got ourselves a new Concept2 D with mat and phone cradle. Wish we'd bought one earlier now.

I am pleased with progress to date and enjoying the journey. I am mainly doing 30-45 minute workouts and training more days than not but making sure get the rest days.

About a year ago my aim was to see if I could reach 50%ile times for age and gender and am somewhere in that region.
I realise that I won't continue to be able to improve my times but feel that there is more to come with technique power and endurance so just maybe the 75%ile could be reached.

Should I be able to train at 2w/kg for my age and stage because reviewing my sessions I am short on that (generally averaging 140-50)?

Though only recently signed up to the forum I have been visiting a lot over the last couple of years as there is such a wealth of information here, thank you all.

[jamesg]

Should I be able to train at 2w/kg for my age and stage because reviewing my sessions I am short on that (generally averaging 140-50)?

Certainly. Suggest you consider a nominal weight BMI of around 23. The 2 Watt level refers to borderline UT2-UT1, so ratings close to 20. A lot depends on style: if correct it engages our legs early in the stroke and so can heavily overload CV systems. Control is then via rating (spm) for both distance and shorter AT work.

[lindsayh]

I am pleased with progress to date and enjoying the journey. I am mainly doing 30-45 minute workouts and training more days than not but making sure get the rest days.
About a year ago my aim was to see if I could reach 50%ile times for age and gender and am somewhere in that region.
I realise that I won't continue to be able to improve my times but feel that there is more to come with technique power and endurance so just maybe the 75%ile could be reached.
Should I be able to train at 2w/kg for my age and stage because reviewing my sessions I am short on that (generally averaging 140-50)?
Though only recently signed up to the forum I have been visiting a lot over the last couple of years as there is such a wealth of information here, thank you all.

Phil you definitely could improve and approaching a goal around 75th% is certainly possible with a combination of "newbie" gains and some focussed serious training

[ArmchairPhil]

Thanks both for your encouragement and suggestions.
Useful using ideal weight(75kg) rather than actual weight to work on 2w/kg .
My watts to stroke rate are averaging just below 8 so need to work on that. The force curve when I have used it isn't giving me positive feedback so rather than just turning it off I need to work with it.

Will Focus training some regular sessions on technique using force curve as well as endurance sessions for now

[Dangerscouse]

If the force curve doesn't look strong enough try rowing with a bit more emphasis on alternating legs for each stroke and then both together e.g left, right, left & right.

This will help build a mind muscle connection as you put more effort into each stroke. This will probably feel tougher for a while so don't be surprised but it's not something you need to keep doing as it's only needed to get you thinking about the process of jumping horizontally away from the rower.

[ArmchairPhil]

That's useful will do that exercise.
The initial part of the curve looks fair but the latter half tails off slowly with one or more bumps so I think I need to keep upright posture and work on the legs to hip swing (11-1) transition.
Will practice this.
On some ss sessions when concentrating on posture from the start of the recovery phase through catch to drive I can sense and view getting better power for effort but haven't yet sustained that. Will keep the force curve on some of the sessions to work on so it torments me to correct.

Phil