New Personal Best! Brag About That New Pb!

[RayOfSunshine]

No one’s going to write home on this one, but I started rowing at home in January 2021. In June, I attempted a 2K for time, and rowed a 8:13 using what I later found was called the “fly and die” plan. Still, it was an ok time for a 61 year old, 5’10” 225 pound guy looking for better fitness. I decided to give it 3 months and try again.

I worked on trying to cap my main body stroke rate at 27-30, as several shorter tests showed I could hold that a good distance. Of course, I ended up at 33 and still lost power in the second half. Part of that is mental, and I’m working on beating that down. In the end, I still gained 25 seconds on my old time, finishing at 7:48. My goal is to get sub 7 at some point, and this was a good chunk towards that. I wasn’t totally happy with the execution of the row, but I am happy to see a solid gain in 3 months.

See you in December, 2k!

Big gains, well done!

[Dangerscouse]

No one’s going to write home on this one, but I started rowing at home in January 2021. In June, I attempted a 2K for time, and rowed a 8:13 using what I later found was called the “fly and die” plan. Still, it was an ok time for a 61 year old, 5’10” 225 pound guy looking for better fitness. I decided to give it 3 months and try again.

I worked on trying to cap my main body stroke rate at 27-30, as several shorter tests showed I could hold that a good distance. Of course, I ended up at 33 and still lost power in the second half. Part of that is mental, and I’m working on beating that down. In the end, I still gained 25 seconds on my old time, finishing at 7:48. My goal is to get sub 7 at some point, and this was a good chunk towards that. I wasn’t totally happy with the execution of the row, but I am happy to see a solid gain in 3 months.

See you in December, 2k!

Don't downplay what you've done Rick. Your age is against you, you haven't been rowing for very long and there's some technique improvements to make as well, so taking 25 seconds off your PB is very laudable.

Every result is relative, so as long as you're giving everything you've got (currently), then that is something to write home about.

[Rick]

Thanks @rayofsunshine and @dangerscouse , it was certainly an improvement and I’m proud to be continuing on a steady course of bettering my abilities. You’re right that I shouldn’t downplay it, as in this competition with myself, it’s only important to me that I improve on my own past performance. Mostly, I meant that there are some pretty impressive times posted in here, and I realize that my satisfaction with improving is stated in full realization C2 won’t be calling for an endorsement deal!

My rowing has gotten much better, as has my general fitness. More than just weight loss (down 20 pounds since January), my goal is to be fitter, not just thinner. This is a “keep doing for the rest of your life” plan, and I’m enjoying the challenges and successes. Thanks for the encouragement!

[KeithT]

No one’s going to write home on this one, but I started rowing at home in January 2021. In June, I attempted a 2K for time, and rowed a 8:13 using what I later found was called the “fly and die” plan. Still, it was an ok time for a 61 year old, 5’10” 225 pound guy looking for better fitness. I decided to give it 3 months and try again.

I worked on trying to cap my main body stroke rate at 27-30, as several shorter tests showed I could hold that a good distance. Of course, I ended up at 33 and still lost power in the second half. Part of that is mental, and I’m working on beating that down. In the end, I still gained 25 seconds on my old time, finishing at 7:48. My goal is to get sub 7 at some point, and this was a good chunk towards that. I wasn’t totally happy with the execution of the row, but I am happy to see a solid gain in 3 months.

See you in December, 2k!

Awesome improvement - congrats! Your stroke was fine - low 30s is normal but as you know can work on more power. I like that you are already looking forward to more improvements and you will get them if you keep training consistently which it sounds like you are very intent on doing. Next test post your split times and detail so we can "analyze" some.

[Rick]

No one’s going to write home on this one, but I started rowing at home in January 2021. In June, I attempted a 2K for time, and rowed a 8:13 using what I later found was called the “fly and die” plan. Still, it was an ok time for a 61 year old, 5’10” 225 pound guy looking for better fitness. I decided to give it 3 months and try again.

I worked on trying to cap my main body stroke rate at 27-30, as several shorter tests showed I could hold that a good distance. Of course, I ended up at 33 and still lost power in the second half. Part of that is mental, and I’m working on beating that down. In the end, I still gained 25 seconds on my old time, finishing at 7:48. My goal is to get sub 7 at some point, and this was a good chunk towards that. I wasn’t totally happy with the execution of the row, but I am happy to see a solid gain in 3 months.

See you in December, 2k!

Awesome improvement - congrats! Your stroke was fine - low 30s is normal but as you know can work on more power. I like that you are already looking forward to more improvements and you will get them if you keep training consistently which it sounds like you are very intent on doing. Next test post your split times and detail so we can "analyze" some.

Time Meters Pace Watts Cal/Hr S/M
7:48.0 2,000m 1:57.0 219 1052 29 154
1:40.7 500m 1:40.7 343 1479 32 154
2:00.5 1,000m 2:00.5 200 988 29 154
2:00.5 1,500m 2:00.5 200 988 30 156
2:06.2 2,000m 2:06.2 174 899 28 153

I’m certainly open to training tips! Thanks for suggesting it. I can already see how much it fell off in the second 500. I need to work on that!

[max_ratcliffe]

Time Meters Pace Watts Cal/Hr S/M
7:48.0 2,000m 1:57.0 219 1052 29 154
1:40.7 500m 1:40.7 343 1479 32 154
2:00.5 1,000m 2:00.5 200 988 29 154
2:00.5 1,500m 2:00.5 200 988 30 156
2:06.2 2,000m 2:06.2 174 899 28 153

I’m certainly open to training tips! Thanks for suggesting it. I can already see how much it fell off in the second 500. I need to work on that!

Well done Rick that's a huge amount to take off a 2k.

But...

I'd bet my mortgage that you'd be below 7.40 if you started at 1.55 and held it there.

You're doing even better than you think imo.

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
7:48.0 2,000m 1:57.0 219 1052 29 154
1:40.7 500m 1:40.7 343 1479 32 154
2:00.5 1,000m 2:00.5 200 988 29 154
2:00.5 1,500m 2:00.5 200 988 30 156
2:06.2 2,000m 2:06.2 174 899 28 153

I’m certainly open to training tips! Thanks for suggesting it. I can already see how much it fell off in the second 500. I need to work on that!

I agree with Max. That first 500 has stolen a big chunk of your final result, so 7:48 is definitely a false indication of where you are truly at.

[Dutch]

No one’s going to write home on this one, but I started rowing at home in January 2021. In June, I attempted a 2K for time, and rowed a 8:13 using what I later found was called the “fly and die” plan. Still, it was an ok time for a 61 year old, 5’10” 225 pound guy looking for better fitness. I decided to give it 3 months and try again.

Nice one rick, small steps and all that, albeit 25 secs is a bit bigger step lol. But a sub 8 is a big factor to cross. What was your drag factor out of interest?

[aussie nick]

No one’s going to write home on this one, but I started rowing at home in January 2021. In June, I attempted a 2K for time, and rowed a 8:13 using what I later found was called the “fly and die” plan. Still, it was an ok time for a 61 year old, 5’10” 225 pound guy looking for better fitness. I decided to give it 3 months and try again.

I worked on trying to cap my main body stroke rate at 27-30, as several shorter tests showed I could hold that a good distance. Of course, I ended up at 33 and still lost power in the second half. Part of that is mental, and I’m working on beating that down. In the end, I still gained 25 seconds on my old time, finishing at 7:48. My goal is to get sub 7 at some point, and this was a good chunk towards that. I wasn’t totally happy with the execution of the row, but I am happy to see a solid gain in 3 months.

See you in December, 2k!

huge PR. Congratulations!

[Rick]

Thank you for the suggestions, guys. I agree that a more reasonable start pace might be sustainable through the longer term. Drag factor was 118. I have not experimented much with different drag factors, so I’m not sure if I’d benefit from a different setting. I’ll be trying out the insights I’ve gained from you folks, as well as lessons learned from the run itself, over the next 90 days before I do this again. I feel certain there is still some “low hanging fruit” that would be simple, effective improvements.

[aussie nick]

Thank you for the suggestions, guys. I agree that a more reasonable start pace might be sustainable through the longer term. Drag factor was 118. I have not experimented much with different drag factors, so I’m not sure if I’d benefit from a different setting. I’ll be trying out the insights I’ve gained from you folks, as well as lessons learned from the run itself, over the next 90 days before I do this again. I feel certain there is still some “low hanging fruit” that would be simple, effective improvements.

my 2k pacing starts with a fast/hard first 10 strokes, then settles directly into my target race pace, don't panic at 700m when your chest starts to explode, do everything you can to breathe and relax til 600 to go and then slowly try to turn the screw and then at 300 left turn it again and see what you have left'

[Dutch]

Did my first HM today. I have been doing training to build up to it and was fed up following the training plan so jumped ahead 5 weeks and did it on a whim. I only decided 2 hrs before hand.
I have only done an hr row twice and a couple of 10ks max, so beyond an hr was going to be untested for me.
Turns out that physically I was starting to weaken near 52 mins. By an hour and 10 mins I was really good aerobically, I was singing and holding conversations no problems at all, just my butt was really sore and overall physical stamina was starting to get slower. I was starting to rely on more strokes and lower power by 1 hr 20.
Still remarkably good aerobically by 1hr 30 so I upped the rate to about 33 spm and finished really well.
I only stopped once to change my music for 20 secs, I had a really good size milkshake about 15 mins before hand. Eating banana as I row is a rubbish idea for me, it gives me a stitch, an sipping water is better than gulping whilst rowing.


21097, T 1.34.39 wat 144, spm 24, av 2.14.5, df 110, hr 120.
5k 22.12.1 148 20 2.13.2
10k 22.04.5 151 23 2.12.4
15k 23.00.0 133 25 2.18.0
20k 22.44.5 138 27 2.16.4
1.97k 4.37.9 172 27 2.06.6

[aussie nick]

Did my first HM today. I have been doing training to build up to it and was fed up following the training plan so jumped ahead 5 weeks and did it on a whim. I only decided 2 hrs before hand.
I have only done an hr row twice and a couple of 10ks max, so beyond an hr was going to be untested for me.
Turns out that physically I was starting to weaken near 52 mins. By an hour and 10 mins I was really good aerobically, I was singing and holding conversations no problems at all, just my butt was really sore and overall physical stamina was starting to get slower. I was starting to rely on more strokes and lower power by 1 hr 20.
Still remarkably good aerobically by 1hr 30 so I upped the rate to about 33 spm and finished really well.
I only stopped once to change my music for 20 secs, I had a really good size milkshake about 15 mins before hand. Eating banana as I row is a rubbish idea for me, it gives me a stitch, an sipping water is better than gulping whilst rowing.


21097, T 1.34.39 wat 144, spm 24, av 2.14.5, df 110, hr 120.
5k 22.12.1 148 20 2.13.2
10k 22.04.5 151 23 2.12.4
15k 23.00.0 133 25 2.18.0
20k 22.44.5 138 27 2.16.4
1.97k 4.37.9 172 27 2.06.6

congratulations on the PR Dutch and well done for sticking it out

[winniewinser]

Did my first HM today. I have been doing training to build up to it and was fed up following the training plan so jumped ahead 5 weeks and did it on a whim. I only decided 2 hrs before hand.
I have only done an hr row twice and a couple of 10ks max, so beyond an hr was going to be untested for me.
Turns out that physically I was starting to weaken near 52 mins. By an hour and 10 mins I was really good aerobically, I was singing and holding conversations no problems at all, just my butt was really sore and overall physical stamina was starting to get slower. I was starting to rely on more strokes and lower power by 1 hr 20.
Still remarkably good aerobically by 1hr 30 so I upped the rate to about 33 spm and finished really well.
I only stopped once to change my music for 20 secs, I had a really good size milkshake about 15 mins before hand. Eating banana as I row is a rubbish idea for me, it gives me a stitch, an sipping water is better than gulping whilst rowing.


21097, T 1.34.39 wat 144, spm 24, av 2.14.5, df 110, hr 120.
5k 22.12.1 148 20 2.13.2
10k 22.04.5 151 23 2.12.4
15k 23.00.0 133 25 2.18.0
20k 22.44.5 138 27 2.16.4
1.97k 4.37.9 172 27 2.06.6

Congrats on the HM PB.....a good target to whittle away now

[max_ratcliffe]

Did my first HM today. <>

21097, T 1.34.39 wat 144, spm 24, av 2.14.5, df 110, hr 120.
<>

Well done Dutch,
It's a hugely satisfying feeling completing your first HM. Now you know what you can do.