New Personal Best! Brag About That New Pb!

[MartinSH4321]

...
Same with a Dutch guy from the Holland 8, pulled 5.36 but they now use the row perfect, thats the sponsor, he pulled 5.28? from memory. Not 100% comparable, but still very strong.

Yeah, Simon propably is the strongest 2k erger right now, a pity he can't use a C2 atm.

[Dangerscouse]

Wow Stu!! This is great...sub 1:50. I think I actually hit my 60' PB during my recent HM PB so I should give it a go but don't think I can touch this kind of result.

Thanks mate. The metre munching is really helping with the intermediate and longer distances. My strategy to try going slow to get fast is now starting to reap rewards. It's taken a while, but it's been worth it.

[Big J]

I improved my 100m sprint from 15.4 to 15.0 yesterday, but I was a little disappointed. I did 5 repetitions, 3 of which were 15.0 and 2 of which were 15.1. That appears to be my top speed at the moment. I tried playing around with technique, and found I was fractionally faster with the shorter strokes, but that my terminal velocity was higher with longer strokes.

I reckon at this stage my top speed just isn't that high. I would have loved to have broken into the 14s.

[MartinSH4321]

I improved my 100m sprint from 15.4 to 15.0 yesterday, but I was a little disappointed. I did 5 repetitions, 3 of which were 15.0 and 2 of which were 15.1. That appears to be my top speed at the moment. I tried playing around with technique, and found I was fractionally faster with the shorter strokes, but that my terminal velocity was higher with longer strokes.

I reckon at this stage my top speed just isn't that high. I would have loved to have broken into the 14s.

The 100m is very different from normal rowing and there are some adaptions which should help to get faster (maybe you already used them):
- prevent the rower from slipping, put weights on the front
- put the feet as high as possible, this way it's easier not to lift off the seat
- try to hold the chain parrallel to the ground (also to stay on the seat)
- most heavyweights use max drag, try to get the drag as high as possible, clean the flywheel and "pervorated grid" (I hope that's the right term), you can even put the grid down (when I put it off my max drag jumps up from 210 to around 350 which made me 0.2'' faster)
- get the rating as high as possible, short hard strokes, not much bending of the knees, force comes from the hip swing (my average rating is around 60)
- the start is very important, don't start with a full stroke, but 2-3 half strokes
- and most important: take care! The 100m has the highest injury risk (as you posted you had/have back troubles)

[Dangerscouse]

I improved my 100m sprint from 15.4 to 15.0 yesterday, but I was a little disappointed. I did 5 repetitions, 3 of which were 15.0 and 2 of which were 15.1. That appears to be my top speed at the moment. I tried playing around with technique, and found I was fractionally faster with the shorter strokes, but that my terminal velocity was higher with longer strokes.

I reckon at this stage my top speed just isn't that high. I would have loved to have broken into the 14s.

0.4 is a big improvement on 100m, Jon. You will inevitably hit a plateau as you're still getting used to rowing. There is probably a little bit of power leakage somewhere that will change with more practice, but as Martin says be very careful.

[Big J]

I improved my 100m sprint from 15.4 to 15.0 yesterday, but I was a little disappointed. I did 5 repetitions, 3 of which were 15.0 and 2 of which were 15.1. That appears to be my top speed at the moment. I tried playing around with technique, and found I was fractionally faster with the shorter strokes, but that my terminal velocity was higher with longer strokes.

I reckon at this stage my top speed just isn't that high. I would have loved to have broken into the 14s.

0.4 is a big improvement on 100m, Jon. You will inevitably hit a plateau as you're still getting used to rowing. There is probably a little bit of power leakage somewhere that will change with more practice, but as Martin says be very careful.

I improved my 100m sprint from 15.4 to 15.0 yesterday, but I was a little disappointed. I did 5 repetitions, 3 of which were 15.0 and 2 of which were 15.1. That appears to be my top speed at the moment. I tried playing around with technique, and found I was fractionally faster with the shorter strokes, but that my terminal velocity was higher with longer strokes.

I reckon at this stage my top speed just isn't that high. I would have loved to have broken into the 14s.

The 100m is very different from normal rowing and there are some adaptions which should help to get faster (maybe you already used them):
- prevent the rower from slipping, put weights on the front
- put the feet as high as possible, this way it's easier not to lift off the seat
- try to hold the chain parrallel to the ground (also to stay on the seat)
- most heavyweights use max drag, try to get the drag as high as possible, clean the flywheel and "pervorated grid" (I hope that's the right term), you can even put the grid down (when I put it off my max drag jumps up from 210 to around 350 which made me 0.2'' faster)
- get the rating as high as possible, short hard strokes, not much bending of the knees, force comes from the hip swing (my average rating is around 60)
- the start is very important, don't start with a full stroke, but 2-3 half strokes
- and most important: take care! The 100m has the highest injury risk (as you posted you had/have back troubles)

Great advice from both of you - it's much appreciated.

I don't really like 100m sprints, but fancied a pop at them yesterday. I think my tech had improved since the last attempt as a) I didn't fall off the seat on the last stroke b) my time improved a fair bit and c) the rower didn't really move across the floor.

[DavidA]

Big PB this evening on the 5km.

I didn't have any intention of going for a pb, rather 2x5km at about 17:30 was the plan. But having set off a bit fast, seeing low 17s as the projected finish time, I decided to maintain the faster pace, upping it a bit at the 3km mark, and then again at 4km. I sprinted the final 300m and was still just about accelerating at the end. This was definitely a max effort for me for the moment though.

16:58.0-----5000-----1:41.8-----27spm-----173bpm
------------------------------------------------------------
-3:26.8-----1000-----1:43.4-----25spm-----163bpm
-3:25.8-----2000-----1:42.9-----26spm-----171bpm
-3:25.3-----3000-----1:42.6-----27spm-----175bpm
-3:23.3-----4000-----1:41.6-----27spm-----178bpm
-3:16.8-----5000-----1:38.4-----30spm-----181bpm

I think this PB will stand for a fair while for me. Not something I'd like to repeat in a hurry. I do need to sort out my 2k now. Being frank, I'm just a bit scared of it. I can accidently stray into pb zone with something like a 5k by accelerating through the row, but I know with a 2k that it just has to be fast from the off. 6:20 would be my short term goal and I think I ought to be able to do it, but the mental side of it always lets me down.

Woo Hoo!!
Congratulations.
What an awesome time! Under 17

David

[DavidA]

My HM time was low hanging fruit for me. Happy that it was Team Oarsome's January challenge (otherwise I wouldn't have done it)

This is still a beatable time for me, but the fruit is hanging much higher now:

1:14:27.9 /// 21097 /// 1:45.8 /// 23spm
3000 / 146.3
6000 / 146.2
9000 / 146.1
12000 / 145.2
15000 / 148.6
18000 / 145.8
21000 / 143.2
21097 / 134.3

Wow!
Congratulations on an great time!

David

[ddcccdddd]

Time Meters Pace Watts Cal/Hr S/M
21:02.6 5,000m 2:06.2 174 898 21
4:09.1 1,000m 2:04.5 181 923 22
4:16.0 2,000m 2:08.0 167 874 22
4:17.1 3,000m 2:08.5 165 867 21
4:10.7 4,000m 2:05.3 178 911 21
4:09.7 5,000m 2:04.8 180 918 21

Started about 3 months ago with 5k at 2:17.7 pace which is almost exactly 25th percentile in all ranked 5ks, now today with this I hit exactly the 50th percentile, which makes me very happy. 75th percentile would be the next goal but that will probably take a while longer.

Also bodyweight is 177.7, down from around 183 when starting and around 195 at the beginning of 2020.

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
21:02.6 5,000m 2:06.2 174 898 21
4:09.1 1,000m 2:04.5 181 923 22
4:16.0 2,000m 2:08.0 167 874 22
4:17.1 3,000m 2:08.5 165 867 21
4:10.7 4,000m 2:05.3 178 911 21
4:09.7 5,000m 2:04.8 180 918 21

Started about 3 months ago with 5k at 2:17.7 pace which is almost exactly 25th percentile in all ranked 5ks, now today with this I hit exactly the 50th percentile, which makes me very happy. 75th percentile would be the next goal but that will probably take a while longer.

Also bodyweight is 177.7, down from around 183 when starting and around 195 at the beginning of 2020.

Big improvements in pace and bodyweight. Well done.

[Big J]

Time Meters Pace Watts Cal/Hr S/M
21:02.6 5,000m 2:06.2 174 898 21
4:09.1 1,000m 2:04.5 181 923 22
4:16.0 2,000m 2:08.0 167 874 22
4:17.1 3,000m 2:08.5 165 867 21
4:10.7 4,000m 2:05.3 178 911 21
4:09.7 5,000m 2:04.8 180 918 21

Started about 3 months ago with 5k at 2:17.7 pace which is almost exactly 25th percentile in all ranked 5ks, now today with this I hit exactly the 50th percentile, which makes me very happy. 75th percentile would be the next goal but that will probably take a while longer.

Also bodyweight is 177.7, down from around 183 when starting and around 195 at the beginning of 2020.

Well done

It won't be long until you're under 2:00/500m.

[gouldilocks]

The 100m is very different from normal rowing and there are some adaptions which should help to get faster (maybe you already used them):
- prevent the rower from slipping, put weights on the front
- put the feet as high as possible, this way it's easier not to lift off the seat
- try to hold the chain parrallel to the ground (also to stay on the seat)
- most heavyweights use max drag, try to get the drag as high as possible, clean the flywheel and "pervorated grid" (I hope that's the right term), you can even put the grid down (when I put it off my max drag jumps up from 210 to around 350 which made me 0.2'' faster)
- get the rating as high as possible, short hard strokes, not much bending of the knees, force comes from the hip swing (my average rating is around 60)
- the start is very important, don't start with a full stroke, but 2-3 half strokes
- and most important: take care! The 100m has the highest injury risk (as you posted you had/have back troubles)

Martin, you must be incredibly powerful if you set your 100m best using df 350!!

I rowed for about 7 years with the mesh grille off and was quite comfortable rowing up to FM distance on df 300, but all my PB's(except for 100m, 500m and 2k)
were set using much lower DF (215-230), and even lower for 2k(DF 140) , 500m (DF 155) and 100m( DF 170).
I can't comprehend how you can get the flywheel turning quickly enough in such a short space of time

Paul G

[MartinSH4321]

The 100m is very different from normal rowing and there are some adaptions which should help to get faster (maybe you already used them):
- prevent the rower from slipping, put weights on the front
- put the feet as high as possible, this way it's easier not to lift off the seat
- try to hold the chain parrallel to the ground (also to stay on the seat)
- most heavyweights use max drag, try to get the drag as high as possible, clean the flywheel and "pervorated grid" (I hope that's the right term), you can even put the grid down (when I put it off my max drag jumps up from 210 to around 350 which made me 0.2'' faster)
- get the rating as high as possible, short hard strokes, not much bending of the knees, force comes from the hip swing (my average rating is around 60)
- the start is very important, don't start with a full stroke, but 2-3 half strokes
- and most important: take care! The 100m has the highest injury risk (as you posted you had/have back troubles)

Martin, you must be incredibly powerful if you set your 100m best using df 350!!

I rowed for about 7 years with the mesh grille off and was quite comfortable rowing up to FM distance on df 300, but all my PB's(except for 100m, 500m and 2k)
were set using much lower DF (215-230), and even lower for 2k(DF 140) , 500m (DF 155) and 100m( DF 170).
I can't comprehend how you can get the flywheel turning quickly enough in such a short space of time

Paul G

Yeah, I worked a lot on my endurance but still I'm much stronger than fit
At 100m my average stroke rate is around 60, so the flywheel has not much time to slow down, I don't feel much difference between 210 and 350, it's just a little bit more time to get force on the handle each stroke.

[mict450]

At 100m my average stroke rate is around 60, so the flywheel has not much time to slow down, I don't feel much difference between 210 and 350, it's just a little bit more time to get force on the handle each stroke.

A rating of 60 is exceeding high!!! I can't imagine even doing that on a dynamic! Just a wild guess, but you must be fast twitch dominant?

[Sb13ky]

Hit a 6:42.1 2k tonight. I am in the middle of a big training block so I was very happy with it.

Time Meters Pace Watts Cal/Hr S/M
6:42.1 2,000m 1:40.5 345 1485 33 171
1:41.0 500m 1:41.0 340 1469 34 160
1:40.8 1,000m 1:40.8 342 1476 33 170
1:40.7 1,500m 1:40.7 343 1479 33 176
1:39.6 2,000m 1:39.6 354 1519 36 178

Could have rated higher at the beginning... but very happy with my progression. My 6:45.5 2 months ago was fully tapered.