Forum Flyers

[neil262]

It's my goal to complete a marathon before the end of the year. I know I have to think about comfort - need a seat pad! Distraction/boredom will be huge. But as far as nutrition/hydration will it be enough to have the Liquid IV hydration packs? I also don't like the idea of having to use the restroom during the row

I've looked at ranked HMs around me to see if any of them have a FM and use that as an idea of how to pace myself.

Any other tips? I REALLY want to make this happen and feel like this is my next goal to reach. I like going for endurance more than power/speed right now. Also...there are NO other female ranked FM in CO, so that's interesting.

I have a similar goal, except mine is to complete a FM before the season is out. I managed to do a half marathon in around 1hr:45. I done it without having any nutrition or hydration breaks, so that gives me hope that I will be able to do the full distance with only maybe one break. The big worry for me is the backside pain! I got to the 1hr 15 mark and it became quite uncomfortable! That is something that I'm going to have to overcome!

[Swittenbrink]

Neil, I hear ya! Around 16-18k I feel it, gonna try a towel. Hopefully it stays if I'm not sprinting. Also didn't need breaks or fluids for the HM but wondering if I'll need to pick up the pace a bit before and after a potential FM break. I'd like to say I could go right through but I'm not sure of that's realistic.

[neil262]

Neil, I hear ya! Around 16-18k I feel it, gonna try a towel. Hopefully it stays if I'm not sprinting. Also didn't need breaks or fluids for the HM but wondering if I'll need to pick up the pace a bit before and after a potential FM break. I'd like to say I could go right through but I'm not sure of that's realistic.

I'll be watching to see how you do it, then copy you!

[Eldar1]

Hi all!

Just joined as a new member. I’m very need to rowing - my Concept 2 was just delivered today. I’ll be adding meters to the Team as I learn.

This looks like a great group of knowledgeable, experienced and friendly folks, so I look forward to learning from you all.

Cheers all!
Eldar

[Swittenbrink]

For the current CTC, what pace would you recommend? I've heard 2k -2. Was curious what it worked out to for others. Haven't typically done intervals but I did a preprogrammed one today (ugh!) and it went alright. Will tackle the CTC soon.

[jackarabit]

2k + .6" based on 4.5 yr old PB. -2" sure sounds good to poor old me! Do that. if you normally rate around 28spm, you will probably find that holding 31+ av. rate thru the 2 and 3' bits is key.

[Swittenbrink]

2k + .6" based on 4.5 yr old PB. -2" sure sounds good to poor old me! Do that. if you normally rate around 28spm, you will probably find that holding 31+ av. rate thru the 2 and 3' bits is key.

Okay. That'll be my aim then, thanks. Did the 2k, 1.5k, 1k, 500 today at 31-34spm I find that I don't try have the power to pull the rate is I'd like at a slower some for that long. Also learning there are different types of rowing athletes on the erg. Sprinter vs endurance may be built quite differently. So maybe my rate is okay?

[Swittenbrink]

Just took a peek - I was averaging 29spm on the HM
Maybe build, maybe form. Might have to slow that down

[jackarabit]

I believe you have a good shot at 2:04.4/500m, possibly at a lower rate with a stronger stroke [] but certainly at 28spm or preferably higher.

[meerkats]

Virtual racing is the way at the moment, so quite happy to support these events when i can.

Entered for the 1k.

https://scottishrowingindoors.com/

Can we get any more Flyers to enter there??

[faach1]

Hi guys,

Entered my first ever value for the c2ctc, 2165m. This was a tester to see how it should be paced. At what kind of pace should I aim for? Would around 2k pace be in the right ballpark?

[jackarabit]

Faach1, LWTM are stacking up like cordwood in that 2 boat! Unusual as typically HWTs go early and must wait for the lighties and the lasses to fill out the complement. Unless injured or very unfit, I would expect a rower with your 2k time to work pretty close to 300 watts. But there are those here who will post a familiarisation run and then one or more repeats later. Or some times the CTC isn’t a good fit with our strengths, current training goals, or daily training focus. It’s perfectly alright to occasionally mail one in and swim with the little fish.

[sabrina]

For the current CTC, what pace would you recommend? I've heard 2k -2. Was curious what it worked out to for others. Haven't typically done intervals but I did a preprogrammed one today (ugh!) and it went alright. Will tackle the CTC soon.

I think you will be a faster than the 2:04. I did it in 2:06 and I am much slower than you and I didn't double check the drag on the machine, which wasn't optimal. My last 2k was 2:14 and I don't think I would be much faster these days.

Congrats on the HM and good luck with the FM.

[AnnaRaeGreen]

But there are those here who will post a familiarisation run and then one or more repeats later. Or some times the CTC isn’t a good fit with our strengths, current training goals, or daily training focus. It’s perfectly alright to occasionally mail one in and swim with the little fish.

I am definitely one of those that posts my familiarization run. As I had never programmed a interval bit, I tried it out on Friday just to play around with how to program it and to see what kind of data comes out on my logbook/fitness apps. My result confirms that sprinting is not for me (but I already knew that). I am sure I can get a better result so I will try again this coming week.

Any advice on when to "crank it up" for those intervals that can start with the flywheel moving (I was trying about 10 sec left in the rest period)?

Also, this past one I came to a complete stop during the rest period, but think that maybe I should just keep rowing lightly during that period. Any words of wisdom on this?

Anna Rae (54, FHWT)
Medicine Hat, Alberta, Canada

[jackarabit]

jackarabit writes:

But there are those here who will post a familiarisation run and then one or more repeats later. Or some times the CTC isn’t a good fit with our strengths, current training goals, or daily training focus. It’s perfectly alright to occasionally mail one in and swim with the little fish.

I am definitely one of those that posts my familiarization run. As I had never programmed a interval bit, I tried it out on Friday just to play around with how to program it and to see what kind of data comes out on my logbook/fitness apps. My result confirms that sprinting is not for me (but I already knew that). I am sure I can get a better result so I will try again this coming week.

Any advice on when to "crank it up" for those intervals that can start with the flywheel moving (I was trying about 10 sec left in the rest period)?

I pull on 9,6,3,0.

Also, this past one I came to a complete stop during the rest period, but think that maybe I should just keep rowing lightly during that period. Any words of wisdom on this?

Two schools of thought:

1) If you’re able to pull in the rest period, you didn’t go hard enuf on the active.

2) Light activity in the rest period, particularly leg extensions sliding up and back on the seat or getting up and walking around, “pumps the heart” and may promote faster heart rate recovery. (I may be the only member of this school but you’re welcome to join me.) Wisdom is mostly about maximizing your personal performance efficiently. Do what works for you.

Anna Rae (54, FHWT)
Medicine Hat, Alberta, Canada