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[jackarabit]

Jack - terry has chipped in and nailed a 30' @2:01.2 which is pretty damn good I reckon- just have to get it in which should be done in the next day or 2.

Around 7440m. Pretty damn skippy.

[graycyn]

Please please please look after your back, shooting pains??, are you seeing someone about this. From my experience the Erg can be a bad deal for the back or it has to be very controlled and outside of the machine, some proper back core and leg strenthening exercises are needed.

All sessions are achieivable and do able, sometime you can put max effort in, others can be done for the team, doesnt matter what the times are. It is just great to get the boats afloat.

I did have physical therapy last summer and the PT OK'd rowing after watching me on the health club Concept 2 Model E. But I'm not supposed to do tons at once. I have to concentrate really hard on keeping form. Generally, rowing doesn't feel bad, but when it does or if I feel bad from other activity, I can't row.

Which is right now.

I rowed Monday, it didn't feel great, I went slower, 14 spm, still not great, stopped. Didn't feel terrible afterward, but the Walmart shopping on Tuesday did me in. Tons of little nerve pains when I got home from Walmart, a lot mid-back, some in the legs, my back hurt. Even my inversion table which usually feels LOVELY, didn't feel so nice yesterday.

So, needless to say there was NO Earth Day row today for me and there will be none. No 30 minute attempt will be made either. I would if I could, but I can't. Tomorrow is the Safeway produce run, and walking is also a back irritant, I'm supposed to do it, both the PT and my doctor WANT me moving around, but just like rowing, not too much at once.

I am doing better today, less nerve pain, was able to do a house chore, vacuumed and mopped the bedroom floor. The inversion table felt pretty nice again. If I let my back calm now, I should be OK for the other bits of the series, so that's my plan. TOMORROW IS ANOTHER DAY!

[graycyn]

https://youtu.be/-D4Os2Q8FZQ

Hotlink to video from 2017 C.R.A.S.H.-B Sprints @ Boston Mass. USA. AKA World Indoor Rowing Championship and U.S. National Championship. At 5:50 in, the camera pans to the three major contenders in 2000m, age 65-69 mhwt: left to right, Chris Cooper (US), Lindsay Hay (AU), and Nikolay Kurmakov (UA). Cooper and Hay gun it out stroke for stroke to come 1st and 2nd: Kirmakov fades to take third. A fantastic piece of WIRC by Mr. Hay, The Pride of Sidney!!!

At 9:30, yours truly has managed to finish on the same day as everyone else and shows his Andy Benko bottle pickup, the fastest thing he did all day.

Thanks for posting the link, enjoyed watching it! Yay, LindsayH! Great job!

I was feeling a bit blue about not being able to row today, but watching was fun too and perked me up a bit tonight.

[graycyn]

cold start 22’ on Earth Day:

https://log.concept2.com/profile/1005087/log/43808566

Nice work! And I learned something, as it never occurred to me I could share a workout that way!

[jackarabit]

Matwho wrote:

I did a 6k today and I ranked it. It said I was 89th. I have been rowing for 6 weeks now and I'm not sure what kind of times a 70 year old newbie should be getting. Any input would be welcome.

Time Meters Pace Watts Cal/Hr S/M
32:51.1 6,000m 2:44.2 79 571 21 135
6:32.2 1,200m 2:43.4 80 576 22 125
6:37.4 2,400m 2:45.5 77 565 21 129
6:40.4 3,600m 2:46.8 75 559 20 131
6:32.8 4,800m 2:43.6 80 574 21 140
6:28.4 6,000m 2:41.8 83 584 22 150

Another Buckeye here, born and raised. Don’t know enuf (your height, weight, athletic experience) to guess at what you should be capable of just out of the shell and unfledged. Yeah, I know, you’re 70. Your stroke rate indicates a reasonably efficient drive and recovery and your ability to produce a nearly constant power output for 30’ points at basic condition well above that of the average aspirational couch potato,

Goals are more important than givens but there is one given that allows everyone to set a first goal—body mass index or BMI. Find a BMI index online, male for men, female for women. Find your height. Scan across the row or down the column depending until you reach the final number in the color block that the legend designates as “fit weight. This number is typically 24 or 25. Do a left or right face and trace to the number at end of row or column—your fit weight. If in lbs, convert to kilos and multiply by 1.5 to get a reasonable first goal for output in watts.

[So in my case I find 5’-7 or 67” and walk my finger over a few blocks and find the last color coded block designated as “fit” just short of “overweight.” Then I turn and out to the edge of the grid where i find my “fit” (not actual) weight. I convert to kilos and multiply by 1.5. So 150 lbs —> 68kg.x1.5=102 watts sustainable power output as my first hurdle.]

Continue to do your low rate continous 30’. If you’re averaging 1.5 x fit wgt. In watts by next week or next month or in six months. you will need a new goal, say a longer continuous row of 35’ or 2x20’ with a brief water stop. Take this path where it wants to go and watch your average power (and pace) improve. When you arrive at average wattage of 2 times fit weight (kilos), you can consider that the upper power boundary for the preponderance of your medium and long duration aerobic development and maintenance workouts.

[lindsayh]

Around 7440m. Pretty damn skippy.

yes he is very good even with recent reduced training and solo - 7422m is 5th in his 70+ group this season and he turns 76 soon

[Slothful1]

I've just put in a score for the 30min spring challange. Had a plan and executed it perfectly. Idea was to hit <1:50 for the first 5 minutes. Then stick around the 1:52.5 mark for the main 20 minutes and then see what I had left for the last 5 minutes. Turned out I had a little bit to much left in the tank. Last 5 minutes was 1:49.3 avg with a sub1:40 split for the last minute.
https://log.concept2.com/profile/1181577/log/43790152

So, I could have gotten more out of it but I am happy with a new PB of 8064m. And funny thing is that my 30min split is 1:51.6 and the 6k PB I set last week was a 1:51.9 split. That's what I call progress!

Nice! Does look like you set off at around the right pace, but then took a breather in the middle to leave some gas for that great finish.

Dave

[Slothful1]

I did a 6k today and I ranked it. It said I was 89th. I have been rowing for 6 weeks now and I'm not sure what kind of times a 70 year old newbie should be getting. Any input would be welcome.

Time Meters Pace Watts Cal/Hr S/M
32:51.1 6,000m 2:44.2 79 571 21 135
6:32.2 1,200m 2:43.4 80 576 22 125
6:37.4 2,400m 2:45.5 77 565 21 129
6:40.4 3,600m 2:46.8 75 559 20 131
6:32.8 4,800m 2:43.6 80 574 21 140
6:28.4 6,000m 2:41.8 83 584 22 150

Hi Mat

Looks like a solid piece - evenly-paced, and the stroke rate looks OK too (not thrashing up and down with minimal power transfer to the handle that some new people end up doing). It helps to look at the percentile on the rankings too, so you can see where 89th ranks relative to the fastest and slowest times. When I started I joined at the bottom of the rankings, and gradually made my way up as technique improved, and also fitness / strength increased.

If you're willing to stick your neck out, you could post a link to a youtube clip of you rowing (side-on), and you'll get a bunch of free technique advice!

If you can fit into the training, I'd suggest having a go at the 30 minute ranking piece so we can get another entry on the Spring Series.

Cheers
Dave

[Slothful1]

cold start 22’ on Earth Day:

https://log.concept2.com/profile/1005087/log/43808566

Good contribution to the cause, Jack. They seemed to have been heading for a 3rd lap around the world when I loaded my bike ride last night (did a Zwift race that took just under an hour). Looks like they're just over the 3rd now.

Dave

[Slothful1]

I am doing better today, less nerve pain, was able to do a house chore, vacuumed and mopped the bedroom floor. The inversion table felt pretty nice again. If I let my back calm now, I should be OK for the other bits of the series, so that's my plan. TOMORROW IS ANOTHER DAY!

Absolutely right! Don't do anything in the short term that jeopardises making this a long-term activity. We'll have plenty of challenges waiting for you in the future!

Dave

[MartinSH4321]

Interesting Martin. Indeed you seem to be very strong. What's your squat and DL?

Would it be beneficial to do shorter lower rate training sessions such as 10 minuts at 16spm? That would seem like more of a strength excersice. Or even a 500m at 16spm or something.

I hurt my back when I was around 20y old, so I couldn't do max lifts, but my best DL was 18x160kg, squats a bit lower. My favorite exercise was benchpress where I did 192,5kg which was pretty good, especially for a non-steroid-lifter Since I started rowing I hardly do any strength work so I'm a good bit weaker atm for sure.
As you can already do a sub1:25 500m you have plenty of power for all distances. Do you have a lifting background too?

If you want to train strength I would recommend very short rows with plenty of rest between sets. As I have no gym membership and hardly any weights at home I tried workouts like 4x 30''/90''R at R22, or 4x1'/3-4'R at R20, every rep at max, as a DL substitution, it works well but is demanding for the back.

If you're interested in sprint rowing, Shawn Baker posted many of his training in this thread:
viewtopic.php?f=3&t=111430&p=410424&hil ... ff#p410424

[ivan141]

Wow, the flying first boat seems to be coming out swinging for a strong 3rd round.. currently holding 1st, but there are not many entries yet.
Kind of figures that most other teams are late with floating an 8 this week.. it's much less hassle to pull a quick 500m than to sit through 30m.

Having seen the awesome distances put in by my illustrious crewmates yesterday it seems I am now actually dragging our 1st boat average down.
This indiscretion will not stand.. I will try to put in a stronger effort toward the weekend. At least get it closer to the current average of 7941m.

Captain Average, signing off.

[matwho]

I did a 6k today and I ranked it. It said I was 89th. I have been rowing for 6 weeks now and I'm not sure what kind of times a 70 year old newbie should be getting. Any input would be welcome.

Time Meters Pace Watts Cal/Hr S/M
32:51.1 6,000m 2:44.2 79 571 21 135
6:32.2 1,200m 2:43.4 80 576 22 125
6:37.4 2,400m 2:45.5 77 565 21 129
6:40.4 3,600m 2:46.8 75 559 20 131
6:32.8 4,800m 2:43.6 80 574 21 140
6:28.4 6,000m 2:41.8 83 584 22 150

Hi Mat

Looks like a solid piece - evenly-paced, and the stroke rate looks OK too (not thrashing up and down with minimal power transfer to the handle that some new people end up doing). It helps to look at the percentile on the rankings too, so you can see where 89th ranks relative to the fastest and slowest times. When I started I joined at the bottom of the rankings, and gradually made my way up as technique improved, and also fitness / strength increased.

If you're willing to stick your neck out, you could post a link to a youtube clip of you rowing (side-on), and you'll get a bunch of free technique advice!

If you can fit into the training, I'd suggest having a go at the 30 minute ranking piece so we can get another entry on the Spring Series.

Cheers
Dave

Dave,
Thank you for the input, I will post a 30 minute row on Friday.
Mat

[matwho]

Matwho wrote:

I did a 6k today and I ranked it. It said I was 89th. I have been rowing for 6 weeks now and I'm not sure what kind of times a 70 year old newbie should be getting. Any input would be welcome.

Time Meters Pace Watts Cal/Hr S/M
32:51.1 6,000m 2:44.2 79 571 21 135
6:32.2 1,200m 2:43.4 80 576 22 125
6:37.4 2,400m 2:45.5 77 565 21 129
6:40.4 3,600m 2:46.8 75 559 20 131
6:32.8 4,800m 2:43.6 80 574 21 140
6:28.4 6,000m 2:41.8 83 584 22 150

Another Buckeye here, born and raised. Don’t know enuf (your height, weight, athletic experience) to guess at what you should be capable of just out of the shell and unfledged. Yeah, I know, you’re 70. Your stroke rate indicates a reasonably efficient drive and recovery and your ability to produce a nearly constant power output for 30’ points at basic condition well above that of the average aspirational couch potato,

Goals are more important than givens but there is one given that allows everyone to set a first goal—body mass index or BMI. Find a BMI index online, male for men, female for women. Find your height. Scan across the row or down the column depending until you reach the final number in the color block that the legend designates as “fit weight. This number is typically 24 or 25. Do a left or right face and trace to the number at end of row or column—your fit weight. If in lbs, convert to kilos and multiply by 1.5 to get a reasonable first goal for output in watts.

[So in my case I find 5’-7 or 67” and walk my finger over a few blocks and find the last color coded block designated as “fit” just short of “overweight.” Then I turn and out to the edge of the grid where i find my “fit” (not actual) weight. I convert to kilos and multiply by 1.5. So 150 lbs —> 68kg.x1.5=102 watts sustainable power output as my first hurdle.]

Continue to do your low rate continous 30’. If you’re averaging 1.5 x fit wgt. In watts by next week or next month or in six months. you will need a new goal, say a longer continuous row of 35’ or 2x20’ with a brief water stop. Take this path where it wants to go and watch your average power (and pace) improve. When you arrive at average wattage of 2 times fit weight (kilos), you can consider that the upper power boundary for the preponderance of your medium and long duration aerobic development and maintenance workouts.

Thank you for the input and all the great info. I will try to digest it all and put it to good use.

[lindsayh]

What's the training benefit of doing a max effort on a capped stroke rate? The idea is to maximize strenght/power because you have to generate as much pace as possible with each stroke since they are limited?
How does this transfer to higher stroke rate? Especially on the longer distances it seems to me that aerobic fitness is key right? How does more strength help you on a 10k?

Ronald this may help - the QPower team do a lot of 30sr20 pieces and this is James Bailey's spin on why
http://www.q-power.co/30r20__1_of_3_.html