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[Swittenbrink]

I feel like my power has been slipping.
I started my regular rowing with a lot of time trials/ranked workouts and as a result I got used to shorter and faster rows. Over the past couple of months I switched my goal to reaching 1mil meters and working on cardio. After weeks of working on cardio I looked at a workout to compare the 5k in it and found it lacking. It seems like a good few of you follow workout plans and was wondering if there was a variety of plans and where I might look into those?

Suzanne

[Slothful1]

Hi Suzanne

This link might give you some ideas to consider.

I'm a fan of the Interactive Training Plan. Unfortunately the website has disappeared, but the link above has some PDF info, and a link to a spreadsheet that contains the contents of the old site. You can set a plan from 16 to 26 weeks, and it takes you through phases of base building and then moves towards speed work as you get closer to the race day.

Others also use the Pete Plan which has a prominent thread on the forum, but that's normally only used for a couple of cycles as you get closer to the race.

There are some apps with paid plans, which the main Concept2 site lists somewhere.

Let us know how you go.

Dave

[jackarabit]

Indoor Sports Services ‘interactives’ are no longer available after the restructuring of their business model (circa 2016-19). Best goto if you want the original or interactive 2k plans or the preset marathon training material is: The Concept 2 Indoor Rowing Guide, Version 2, O’Neill & Skelton. [out of print]

The structured 2k training is all there indexed by self-assessed “athlete level” and workouts per week but absent the online questionnaire. Also, a 2KTT pacing guide indexed to current 2k and anticipated rating. So really still available minus the personalization promised by filling in a couple fields. All that bit of code did was link to serial pages from the paper and ink Guide.

The unabridged ‘Guide’ is also available at: http://www.redking.me.uk/sport/rowing/ ... ing_v2.pdf
and: http://www.rathburn.net/rowing/trainin ... ridged.pdf

[jackarabit]

If you’d like to prep for TT challenges longer than 2k, there is

https://thepeteplan.wordpress.com/5k-training/

Mid-distance speed/endurance training will also put sustained grunt in your 2k.

[Citroen]

Indoor Sports Services ‘interactives’ are no longer available after the restructuring of their business model (circa 2016-19). Best goto if you want the original or interactive 2k plans or the preset marathon training material is: The Concept 2 Indoor Rowing Guide, Version 2, O’Neill & Skelton. [out of print]

The first reference to ISS on here was made by you in December 2014. viewtopic.php?p=253286#p253286. The "Great Indoor Rowing Wars of Nottingham" started in 2010 as ISS split from Concept2 UK. The ownership of Concept2 online materials vs Indoor Sports Service materials was done the wrong way, lots of the IP that ISS gained (and subsequently destroyed) should have remained with Concept2 UK and Concept2 Inc.

[jackarabit]

The first reference to ISS on here was made by you in December 2014. viewtopic.php?p=253286#p253286. The "Great Indoor Rowing Wars of Nottingham" started in 2010 as ISS split from Concept2 UK. The ownership of Concept2 online materials vs Indoor Sports Service materials was done the wrong way, lots of the IP that ISS gained (and subsequently destroyed) should have remained with Concept2 UK and Concept2 Inc.

No one who has done a tiny bit of research will dispute Concept 2’s ownership of copyright for the “Interactive” training scheds in the O’neill & Skelton book. I attempted to make clear the origins and provenance of the ISS version in response to the numerous forum inquiries which almost always begin with a lament for the ‘lost’ ISS material. Thank you for amending the chronology of the business decisions that produced this fine example of intellectual ‘property’ become internet ephemera.

[Slothful1]

I still can't believe how that played out. The forum part was a hugely valuable resource on its own, not to mention the personal blogs. Just giving someone with the necessary expertise a fixed time limit to archive the content somewhere else would have been the right answer. Oh well, at least we can see the CTC as a monument to the old UK forum and community, and so we should do our best to keep that going for as long as possible.

Dave

[Citroen]

I still can't believe how that played out. The forum part was a hugely valuable resource on its own, not to mention the personal blogs. Just giving someone with the necessary expertise a fixed time limit to archive the content somewhere else would have been the right answer. Oh well, at least we can see the CTC as a monument to the old UK forum and community, and so we should do our best to keep that going for as long as possible.

If they'd asked me I would have pulled a copy of the fixed content. They didn't. It was just blown away without prejudice.
David Hart at Concept2 Inc. should have grabbed the forum & personal blogs and found a way to merge them into here.

Faceborg becoming popular and assimilating the entire world into their advertising collective was the real demise of the old community. Hopefully, Faceborg will reach its Myspace moment soon and we can wave goodbye to that evil empire.

[Robbo__666]

Hello

Just joined the team, looking forward to the fall challenge.

Found this forum a font of knowledge since I bought my machine four years ago, more of a lurker than a poster

[jackarabit]

Hello

Just joined the team, looking forward to the fall challenge.

Found this forum a font of knowledge since I bought my machine four years ago, more of a lurker than a poster

Goodo.

[Slothful1]

Hello

Just joined the team, looking forward to the fall challenge.

Found this forum a font of knowledge since I bought my machine four years ago, more of a lurker than a poster

Welcome Robbo! Entry fee is a brief blurb about yourself, just so we know a little bit more about you - as much or as little as you like, but it helps to know where you are in the world, and roughly what age.

The new members' guide is here.

Cheers
Dave

[Robbo__666]

42 years old living near Bristol, England.

Rowing to keep middle aged spread under control, and because I enjoy it

Completed BPP, done a few half marathons, goal is to complete a full marathon, but struggle to get more than an hour in 3 or 4 times a week due to life getting in the way!

[m@rdix]

Welcome mardix!

We're always interested in backstory, where you are, age / gender, that sort of thing. As much as you're willing to share obviously!

We have the advantage of knowing some background on each other already, but there are plans for one day to publish some brief profiles so that new members can get the story behind the profile name on here!

Cheers
Dave

So, I’m 57, living in Rhode Island in the US after recently relocating from Dallas, Texas. I started rowing (erg only) about 15 years ago after a car accident left me pretty beat up. I was the front car of a pile up from behind me that ‘ejected’ (per the police report) me off a Los Angeles freeway and onto the 12th hole green of a local golf course. Three lucky things in this tale, no one was golfing that early in the morning, no one else was in the car as I was commuting to work alone, and I wasn’t too badly hurt, though the car was a total loss.

Anyway, that accident left my lower back a mess and I needed some form of exercise to rehabilitate. I tried most ‘standard’ exercises, but was not able to sustain them for the pain. A doctor recommended light rowing to allow me to stretch and I was ecstatic to find that I could do this relatively paIn free as long as I kept things slow and easy.

Since then, and until a few years ago, I’ve been rowing off and on and have been able to sustain long slow distances, completing several marathons, numerous half marathons, but avoiding any shorter speed distances for fear of re-injuring my ongoing back problems.

Cut to a few months ago and the shutting down of the planet, I decided to get back to rowing. Unfortunately, when we relocated I gave up my rower and found that Concept 2 wasn’t manufacturing anything during the pandemic. So I put myself on their wait list and finally got my new Model D a few weeks ago.

My plans now are to get back to some basic level of fitness and try to see if I can ease into some speed and power work. That’s when I found this group and liked your involvement with the CTC.

[Slothful1]

Thanks for the intros, Robbo and mardix!

It'll take too long for me to catch you up on the rest of our backstories, but hopefully some time before the end of the year I'll have some short team member profiles posted somewhere.

Dave

[Steff]

Hi Robbo, mardix and Suzanne, and welcome

Suzanne, I generally think that the power comes a lot from good technique (timing) and the ability to row smoothly at rating and pace.
An exercise I use, even at the moment when I am getting back some fitness, is to do 1k reps at low rating say r22-24, five or more of them: the first 250m is done from a start and the emphasis is on the execution of the stroke, no pace at all, just making sure the stroke is sequenced properly and connected, and the recovery sequenced properly and relaxed, over the next 250m the pressure on the foot stretcher gradually increases but the stroke remains smooth and ordered and the head is up and the breathing is controlled; at 500m the stroke is set and there is now the opportunity to change nothing for 500m, the work is not too hard but is efficient and the recovery is controlled and easy. I then stop, have a little rest and do another rep. I know when I am rowing well because the last 500m just goes by so fast .