What Training Have You Done Today?

[Gustel]

1hr steady row. This finishes the first week of my marathon preparation, which included 4x1hr steady rows and one day faster rowing, but only 3k. I am happy with it but need to increase the length of fast rows in the coming weeks.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,594m 2:12.4 151 818 20
12:00.0 2,726m 2:12.0 152 822 20
24:00.0 2,753m 2:10.7 157 838 21
36:00.0 2,724m 2:12.1 152 821 22
48:00.0 2,721m 2:12.3 151 820 20
1:00:00.0 2,672m 2:14.7 143 792 21

[Sakly]

Steady meters, legs not fresh at all, but after some strokes they played the game well.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	29,249m	2:03.0	188	946	18	132
15:00.0	3,725m	2:00.8	199	983	18	133
30:00.0	3,681m	2:02.2	192	959	18	130
45:00.0	3,645m	2:03.4	186	940	18	132
1:00:00	3,637m	2:03.7	185	935	18	132
1:15:00	3,627m	2:04.0	183	930	18	132
1:30:00	3,633m	2:03.8	184	933	18	132
1:45:00	3,648m	2:03.3	186	941	18	134
2:00:00	3,653m	2:03.1	187	944	18	136

[Dangerscouse]

42:24.3 10,000m 2:07.2 170 885 17 115
5:18.3 1,250m 2:07.3 170 883 18 112
5:18.0 2,500m 2:07.2 170 885 18 113
5:19.7 3,750m 2:07.8 167 875 18 113
5:17.6 5,000m 2:07.0 171 887 17 118
5:17.3 6,250m 2:06.9 171 889 18 116
5:16.5 7,500m 2:06.6 172 893 18 119
5:18.3 8,750m 2:07.3 170 883 17 117
5:18.7 10,000m 2:07.4 169 881 17 119

No chance of doing anything faster, harder or longer

[Sakly]

42:24.3 10,000m 2:07.2 170 885 17 115
5:18.3 1,250m 2:07.3 170 883 18 112
5:18.0 2,500m 2:07.2 170 885 18 113
5:19.7 3,750m 2:07.8 167 875 18 113
5:17.6 5,000m 2:07.0 171 887 17 118
5:17.3 6,250m 2:06.9 171 889 18 116
5:16.5 7,500m 2:06.6 172 893 18 119
5:18.3 8,750m 2:07.3 170 883 17 117
5:18.7 10,000m 2:07.4 169 881 17 119

No chance of doing anything faster, harder or longer

This is a very low rate for you, cannot remember I have seen these values before in any of your rows.

[PleaseLockIn]

Week 5 Day 1 - [7000m]
32:15.x, r18 (2:18.3 split). Can hold a conversation at this pace. I am trying to extend myself beyond 20 minutes and 30 minutes... so the qualifying distance does notseem that long.

Interspersed with weight training, callisthenics, etc. and even some more steady state here and there. I plan to go down to 4x a week erging but add on more weight training, as recommended by my coach.

The 8 weeks before the qualifiers, or a bit longer depending on how delayed they are, will be critical in whether I scrape into the rowing team next semester. I should take deep breaths and calm myself down to not leak power.

After this training, I did 2 minutes of psychological meditation in order to train myself to not leak power and to improve my mental state.

[Dangerscouse]

This is a very low rate for you, cannot remember I have seen these values before in any of your rows.

I've noticed recently that if I do this pace at say r20, I all too quickly become happy to have a generally weaker stroke for other sessions, so I'm experimenting with it being lower as it's a bit of an unknown for me

It's worth a try, especially as I seem to be struggling a bit with higher stroke rates, which might seem a bit confusing, but I wonder if it's to do with slightly slower SS sessions. I'm always considering what's worth changing to see what reaction I get, as I'm aware that I don't always react the same to everything that has always worked for me in the past. Doing diamond preaa ups and reverse planks after every row is another good example of something I've never done that I now do.

Small, slow incremental gains are worth chasing, especially so I don't then focus on overreaching for ego boosting results that can be detrimental. I'm seeing a change in my body physiology from regularly doing weights again, but I've only seen it because I've focused on the macro process rather than the micro results.

2024 has been a strange year for me, so I'm wanting to get it resolved ready for a better 2025.

[Sakly]

This is a very low rate for you, cannot remember I have seen these values before in any of your rows.

I've noticed recently that if I do this pace at say r20, I all too quickly become happy to have a generally weaker stroke for other sessions, so I'm experimenting with it being lower as it's a bit of an unknown for me

It's worth a try, especially as I seem to be struggling a bit with higher stroke rates, which might seem a bit confusing, but I wonder if it's to do with slightly slower SS sessions. I'm always considering what's worth changing to see what reaction I get, as I'm aware that I don't always react the same to everything that has always worked for me in the past. Doing diamond preaa ups and reverse planks after every row is another good example of something I've never done that I now do.

Small, slow incremental gains are worth chasing, especially so I don't then focus on overreaching for ego boosting results that can be detrimental. I'm seeing a change in my body physiology from regularly doing weights again, but I've only seen it because I've focused on the macro process rather than the micro results.

2024 has been a strange year for me, so I'm wanting to get it resolved ready for a better 2025.

You exactly describe why I'm not using r20 on my slow sessions. I would need to weaken my stroke artificially to stay on a low effort pace and I think this has negative effects for me. So I get your point in trying that.
Absolutely agree to the small incremental gains and focus on that. Since I do my long steady rows blind and only focus on strong strokes with good technique and have an eye on my HR to stay on an easy level, pace cannot trigger me to go faster for ego boosting sessions. I have the feeling that it already boosted the cv engine

[Cooder56]

HI,
New to the forum and looking for answers about drag factor. I've been rowing since late May and trying to improve. I have a question about drag factor and this thread may or may not be the place to ask. I have searched the forum about Drag Factor and I keep seeing Drag Factors around 130.

Distance: 14,011 meters
Time: 1:06:33
Pace: 2:22.5
Avg Watts: 121
Stroke rate: 31
Stroke Count: 2116
Drag Factor:228

Do I need to lower the damper setting to lower Drag Factor to improve on distance and Pace?

[nick rockliff]

Just about go rid of the cough and not done anything more than keeping things going on the erg. Tonight was something along the same lines.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,602m 2:04.9 179 917 20 122
5:00.0 1,200m 2:05.0 179 916 20 111
10:00.0 1,201m 2:04.8 180 918 20 115
15:00.0 1,201m 2:04.8 180 918 20 119
20:00.0 1,200m 2:05.0 179 916 20 122
25:00.0 1,201m 2:04.8 180 918 20 126
30:00.0 1,200m 2:05.0 179 916 20 128
35:00.0 1,200m 2:05.0 179 916 20 129
40:00.0 1,200m 2:05.0 179 916 20 129

Need to do a tt for the 6k, 10k, 30min, 60min and HM before the end of the season trying to break the British record for each before I get too for into the age group (65-69)

[p_b82]

Not sure why but this felt every-bit as tough as the HR suggests it was. Resisted HD'ing @33mins; finished the split and then ground out the final one a bit quicker in the last 5 mins out of principle.

Time Meters Pace Watts Cal/Hr S/M
45:00.0 9,908m 2:16.2 138 776 21 171
7:30.0 1,629m 2:18.1 133 757 21 158
15:00.0 1,634m 2:17.6 134 761 21 165
22:30.0 1,640m 2:17.1 136 766 22 171
30:00.0 1,641m 2:17.1 136 767 22 174
37:30.0 1,647m 2:16.6 137 772 22 175
45:00.0 1,717m 2:11.0 156 835 23 183

[Kerry1960]

Finally seeing a bit better form. About 90% effort. Hope I can continue to move forward .
3K x 2 3r today.

Time Meters Pace Watts Cal/Hr S/M
24:52.4 6,000m 2:04.3 182 926 24
12:30.1 3,000m 2:05.0 179 916 24
12:22.3 3,000m 2:03.7 185 936 24
r51m

[Sakly]

Did a 15min skierg warmup in the gym as usual, but it felt horrible, even when it was slower than usual. I felt my legs and back afterwards and was already done after the warmup
Started the first exercise, handstand pushups, and bailed after 3 reps. Did a short sauna session and went home
This didn't happen for a long time, but it was the right decision I think.

[Dangerscouse]

Do I need to lower the damper setting to lower Drag Factor to improve on distance and Pace?

Welcome to the forum. Don't think that drag factor is that important and that you'll magically row for hours and row loads faster if you just find the correct damper setting, as it doesn't work like that.

Drag factor is just your preferred choice, as some of us like it heavier (I know of an exceptionally strong rower who uses circa 200 for every session, from 100m to 100k) and there are others who much prefer circa 110, and a lighter feeling. IIRC, there's been a really good forum member who experimented with really low drag, circa 70, and still produced solid results.

You just need to play around with it and find what works best for you, but the distance and pace will almost exclusively come from strength, fitness, technique, effort and patience at getting better.

[MPx]

HI,
New to the forum and looking for answers about drag factor. I've been rowing since late May and trying to improve. I have a question about drag factor and this thread may or may not be the place to ask. I have searched the forum about Drag Factor and I keep seeing Drag Factors around 130.

Distance: 14,011 meters
Time: 1:06:33
Pace: 2:22.5
Avg Watts: 121
Stroke rate: 31
Stroke Count: 2116
Drag Factor:228

Do I need to lower the damper setting to lower Drag Factor to improve on distance and Pace?

Welcome to the forum - this is the thread to post your training pieces - and you did that so well done on the 14k. But to set it into context we really need to know more about your age/sex/height/weight.
Technical stuff on the rower should really be posted in its own thread...but since you've asked:
Yes Drag Factor is altered by the position of the damper lever. At 228 you've got yours jammed up on max 10. Very very very few people in the world do their best stuff on max drag. There is no "correct" number but for most people, most of the time, something in the 110 - 140 range works out best - probably positon 4ish on your machine (lever result is different on every machine, but the same drag factor number always feels the same across different machines).
You'll improve on efficiency with a good stroke - which has a fast drive. Its very hard to do a good stroke at max drag. At a lower DF you should be able to get a similar pace at a much lower stroke rate - 31 is very high to keep up for an hour or more. HTH - keep asking questions...

[Gustel]

1hr steady row.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,832m 2:10.1 159 846 20
12:00.0 2,721m 2:12.3 151 820 20
24:00.0 2,779m 2:09.5 161 854 20
36:00.0 2,789m 2:09.0 163 860 21
48:00.0 2,783m 2:09.3 162 856 21
1:00:00.0 2,761m 2:10.3 158 843 22