Endurance erging - A place to discuss 42, 50, 100k upwards.

[penkethj]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

Congratulations Elizabeth that is an outstanding achievement!!!
Amazing time, and superbly paced over that distance.

[RWAGR]

This is truly inspiring stuff Elizabeth- you legend!

What did you do for entertainment during the 7 hours (excuse me, 6 hrs 59 mins)? I note you were doing it w friends which must really help, but I’m considering watching a film during the first third of mine just to pass the time (I don’t have any friends who will row this w me!).

[Sakly]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

And probably you will be the last, too!
Outstanding and amazing effort! You're an inspirational athlete with such broad capabilities for all distances

[Dangerscouse]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

You know my thoughts on this already, but thank you for posting this information. It's too difficult to find much useful information on ultra distances, so this is ideal.

[Elizabeth]

Thanks, everyone!

ShortandStout, my max HR is lower than yours at 190, so this pace was faster than I go for steady state. I'll respond to your thread.

This is truly inspiring stuff Elizabeth- you legend!

What did you do for entertainment during the 7 hours (excuse me, 6 hrs 59 mins)? I note you were doing it w friends which must really help, but I’m considering watching a film during the first third of mine just to pass the time (I don’t have any friends who will row this w me!).

The first third is when I could pay attention. I started off watching Hamilton, and enjoyed that. I then moved on to Encanto, figuring hey more Lin Manuel Miranda, but the only thing I consciously noticed was Surface Pressure, and I laughed at "was Hercules ever like yo I don't want to fight Cerberus". And then I watched the Taylor Swift Reputation Tour, and restarted it from the top when it was done. The boys used no entertainment. No music, nothing. And I didn't realize until we were over two thirds in. They're nuts in the best way.

[p_b82]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

Wow - congrats - that's a hell of an achievement!

[MPx]

Wow! Just wow.... many congrats

[Yankeerunner]

Yesterday, I became the first woman to row an individual century in less than 7 hours.


I hurt. But it didn't feel like I hurt any less if I eased off the pace, and it felt like the best way to handle it was just to ride through it until I physically couldn't any more. Setting little micro-goals with meters helped a lot.

Your progress continues to be absolutely outstanding. It's a pleasure to watch your improvement. Best wishes with the versa in Prague. You are a force.

[jcross485]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

Unbelievable yet motivating and inspiring effort! Very well done!

[DavidA]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

ROW:
https://log.concept2.com/profile/1558013/log/82043761

TRAINING:
Most of my hard sessions lately have consisted of WRICH Versa Qualifiers, ErgWars Bike Sessions, and one session a week in a heart rate zone that many here would classify as UT1. Besides that, easy sessions in the 60-80 minute range. My longest single session training for this was 22k, which was a speedwork session with a decent warmup and cooldown. I did basically no work at target pace, just various types of speedwork plus easy meters.

TAPER because FancyOats asked:
My last hard Erg session was Wednesday, and was normal mileage. Thursday was Sea Survival Training (basically an active rest day), Friday and Saturday both involved 45 minutes of easy rowerg. Also, I tried to hit carbs hard during this time.

TECHNOLOGY:
I was planning on doing this with friends, and we had a meeting the day before to try to figure it out. We landed on using ErgZone's live capability so that we could see each other's splits, and then we used Zoom for video. ErgZone allows a stand-alone Century with 5k splits, which I really prefer to the single "variable interval" in the official instructions. We could see when each other ticked over to the next 5k and would cheer each time. The peace was also rankable; I was wondering if I would need to reach out to customer support but that was unfounded. It also allowed one of my friends to be inactive for nearly two hours without timing out. Overall, highly recommend this approach.

NUTRITION:
I had really big plans. And then I could barely stomach anything, and was literally choking on any solids I tried to consume. So basically, one liter of fluids with carbs and electrolytes per hour (the makeup of this varied), plus whatever I could get down for the first 2.5 hours. Banana worked best. Everything else was too dry or too chewy. Items tried: Clif Bloks, Clif Bars, gummy bears, bagel.

My husband was tasked with regular check-ins to make sure that I had refills of stuff as needed. This ended up being extra banana, and a lot of fluids. He also took care of Disney+ and Netflix for me.

APPROACH:
I just tried to hold a projected finish time of 6:59:xx on the monitor. I was getting cute with rate pyramids for the first 30k or so, then figured I needed to settle into a faster rate and lower pressure than my normal steady state for it to be sustainable - r23 as opposed to r19-20. I also realized early on that there was a very good chance that sub-7 would not happen, but said that I was just going to hold it until I couldn't hold it any longer.

I intended to take no breaks, based on a conversation with Joel Naukkarinen, but I started having seam issues with the seat of my uni with 44.5k remaining. I was prepared to deal with chafing, but the location wasn't great, and I figured I would rather take a quick hit and get on bottoms with a different cut. I changed next to the erg, losing maybe a minute, and the next 5k was probably the most awful of the entire row. My hip bones felt like they were cutting through my glutes or something, and I couldn't get comfortable for a long while. Finally it got more manageable, or at least sustainable.

I hurt. But it didn't feel like I hurt any less if I eased off the pace, and it felt like the best way to handle it was just to ride through it until I physically couldn't any more. Setting little micro-goals with meters helped a lot.

just...
WOW!!!

Congratulations on an amazing row.

David

[contdrift86]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

ROW:
https://log.concept2.com/profile/1558013/log/82043761

TRAINING:
Most of my hard sessions lately have consisted of WRICH Versa Qualifiers, ErgWars Bike Sessions, and one session a week in a heart rate zone that many here would classify as UT1. Besides that, easy sessions in the 60-80 minute range. My longest single session training for this was 22k, which was a speedwork session with a decent warmup and cooldown. I did basically no work at target pace, just various types of speedwork plus easy meters.

TAPER because FancyOats asked:
My last hard Erg session was Wednesday, and was normal mileage. Thursday was Sea Survival Training (basically an active rest day), Friday and Saturday both involved 45 minutes of easy rowerg. Also, I tried to hit carbs hard during this time.

TECHNOLOGY:
I was planning on doing this with friends, and we had a meeting the day before to try to figure it out. We landed on using ErgZone's live capability so that we could see each other's splits, and then we used Zoom for video. ErgZone allows a stand-alone Century with 5k splits, which I really prefer to the single "variable interval" in the official instructions. We could see when each other ticked over to the next 5k and would cheer each time. The peace was also rankable; I was wondering if I would need to reach out to customer support but that was unfounded. It also allowed one of my friends to be inactive for nearly two hours without timing out. Overall, highly recommend this approach.

NUTRITION:
I had really big plans. And then I could barely stomach anything, and was literally choking on any solids I tried to consume. So basically, one liter of fluids with carbs and electrolytes per hour (the makeup of this varied), plus whatever I could get down for the first 2.5 hours. Banana worked best. Everything else was too dry or too chewy. Items tried: Clif Bloks, Clif Bars, gummy bears, bagel.

My husband was tasked with regular check-ins to make sure that I had refills of stuff as needed. This ended up being extra banana, and a lot of fluids. He also took care of Disney+ and Netflix for me.

APPROACH:
I just tried to hold a projected finish time of 6:59:xx on the monitor. I was getting cute with rate pyramids for the first 30k or so, then figured I needed to settle into a faster rate and lower pressure than my normal steady state for it to be sustainable - r23 as opposed to r19-20. I also realized early on that there was a very good chance that sub-7 would not happen, but said that I was just going to hold it until I couldn't hold it any longer.

I intended to take no breaks, based on a conversation with Joel Naukkarinen, but I started having seam issues with the seat of my uni with 44.5k remaining. I was prepared to deal with chafing, but the location wasn't great, and I figured I would rather take a quick hit and get on bottoms with a different cut. I changed next to the erg, losing maybe a minute, and the next 5k was probably the most awful of the entire row. My hip bones felt like they were cutting through my glutes or something, and I couldn't get comfortable for a long while. Finally it got more manageable, or at least sustainable.

I hurt. But it didn't feel like I hurt any less if I eased off the pace, and it felt like the best way to handle it was just to ride through it until I physically couldn't any more. Setting little micro-goals with meters helped a lot.

What a row! Huge congratulations on breaking new ground!

[ericMX73]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

CONGRATULATIONS Elizabeth! That is flying!

I just did my first 100k yesterday. What an amazing feeling.

[penkethj]

I just did my first 100k yesterday. What an amazing feeling.

Great effort!! How did it go? And how you feeling today? I did my first 50k today but seems to pale in comparison to all of you smashing in 100k. Lol

[Dangerscouse]

I just did my first 100k yesterday. What an amazing feeling.

Massive congratulations, but I'm not sure I'd ever describe my experience as amazing

Maybe I need to have another go?

[Dutch]

Yesterday, I became the first woman to row an individual century in less than 7 hours.

Brilliant achievement, well done