5000m

[Joshua Hobbs]

Hi All,

A few of us blokes have just started a 5km competition. None of us are regular rowers. All in our mid 30's. We all have some sort of fitness but are not experienced with rowing(have tried 2km races in the past and that's it.).

What would be a good time to target over the next 2 months? Without having had a go yet, I'm pretty sure a sub 25min should be achievable early on and hoping to get closer to the 20min mark.

Josh

[Sakly]

Started erging with 41 yo, 177cm @78kg, very fit. My first 5k attempt was after 3 days on the erg and finished in 18:29.
Everybody is different, but as "mid 30 and some sort of fitness" is the baseline, a 20-21min should be in reach - at least if you get the technique right.

[Dangerscouse]

Without knowing more details, it's difficult to guess at what is possible. What were the 2k results? You'd roughly expect a 5k to be about 2k pace + 5 or 6 seconds, but this is only a rough guide.

The most important info is what your training programme for the next two months looks like. That will make or break any result you're capable of. What's the furthest distance you've rowed? I'd suggest getting comfortable with a medium hard pace for 30 mins and 8k, just to give you some idea of what to expect

[jamesg]

You should not have too much trouble getting below 25 minutes. Yesterday the WoD here was a 5k, and forty over 70 and a few 80+ were all under 25'. We are of course the toughest on the planet, but that's what rowing does for you.

5k is quite a long way, so suggest you try some shortish (3 to 5 minute) intervals at 200 Watt (pace 2 minutes) and rate 20 strokes per minute. This implies useful balance of strength, speed of action, endurance and technique. Increase to 7-10 minutes when possible, without pace loss.

Don't get tied up with drag and such like, just keep it low so that the flywheel can spin fast.

[KeithT]

As stated, with some fitness 25 minutes should be no problem at all and 20 minutes would prob be a better target. If you do some decent prep work and get comfortable holding a stead pace at 2:00 then I see no reason not to go for that. If we knew the 2K results we could really help estimate better.

[Joebasscat]

I would think the 20 minute goal for 5K is doable at your ages. Good training would be 3x2500 r5. I used that recently to get my 5K back to 20 minutes recently. That was a once per week workout coupled with slow Steady State and one day of 8x500 intervals. Total 5 days per week. Just a sample idea.

[rowingmitch]

Hi,

Started approx a month ago with a similar 5K goal. Am training since 3 weeks now 3 times a week and think I should make the 20M target now (probably need oxygen after the finish).

Based on my own experience I think, as said by others, that 20M with an average condition should be doable in 2 months. What really helps for me is doing the longer sessions (I am doing it with the pete's plan). This helps to pace the 5KM and to work on your technique

[iain]

Agree with the above but we are all different. Rowing times are much closer than most sports (assuming reasonable technique). As the power required increases with the cube of the speed. As a result 25' to 20' is nearly double the power requirement and a whole different ball game. At my fittest (in my mid 40s and short & weak) this was the difference between what I was doing for 10km and what I was averaging for 100km. What timescale do you have for the competition?

[Joshua Hobbs]

Hi all,

Thanks for the replies. I cannot believe what happened to me.

It was a day or two after my original pos. I woke up at 6am and headed to the gym. I thought this would be a nice slow row so no warmup(stretching) was needed. As I was approaching 3k my back ceased up and I had to get off and walk hunched over to the car.

Lesson learned!! Im not that young anymore and a proper warm up is required. Especially at 6am in the morning. I was out for a number of weeks because of this injury(and the birth of my 2nd child).

Fast forward 3-4 weeks

I did a 2km row to ease into things followed by a 5km run. Then a few days later 3km row followed by 4km run.

I then did my first 5km row. WOW, such a great workout! It was a great balance of cardio/full body workout. Loved it!
My time was 20:47.7. Felt like I was pushing(8/10). I have lost fitness due to my 4 week break but excited for what the next couple months brings.

Im off to the gym today to have another crack. Todays goal Sub 20:44.2(to take me off the bottom spot).

Josh

[Ombrax]

Once years ago I tried a "first thing in the morning" row. I was super-stiff, and afterwards very much regretted doing it. No injuries, but I felt horrible.

Bottom line: I've never tried it again.

[Joshua Hobbs]

Couldnt agree more. Need a few hours for the body to warm up.

Last nights attempt was 20:40.3

[Dangerscouse]

Once years ago I tried a "first thing in the morning" row. I was super-stiff, and afterwards very much regretted doing it. No injuries, but I felt horrible.

Bottom line: I've never tried it again.

, it's funny how we are all different. I love a 6am HM, and it sets me up for the day

[Joebasscat]

Once years ago I tried a "first thing in the morning" row. I was super-stiff, and afterwards very much regretted doing it. No injuries, but I felt horrible.

Bottom line: I've never tried it again.

, it's funny how we are all different. I love a 6am HM, and it sets me up for the day

+1 on the early workout being great. 5:30am was my go to when working. Now in retirement I have gifted myself a late 8:30 start. Yes, we are all different.