typical stats on progress

rwj0j0 · Post by **rwj0j0** » January 16th, 2008, 12:23 pm

Does anybody have stats on progress?
Something like typical improvement [over some time period] in 500m time by weight and age [with some certain effort frequency and duration]

-Rob

ufcrewguy · Post by **ufcrewguy** » January 16th, 2008, 1:54 pm

Improvement in 500 meter pieces might be hard to come by. A 500 does not really refect the shape you are in, it is more about how stong you are. I have meet people that could go under 1:30 on a 500 and could not finish a 20 min piece. If you want to judge your improvement in fitness I would suggest make a 2k or 20 min (or 6K) peice your benchmark. I could send you improvement based on those distances for the team I coach.

rwj0j0 · Post by **rwj0j0** » January 16th, 2008, 2:47 pm

the 500 was just an example.
could not finish the 20 minute at the 1:30 pace or could not finish 20 period? at any pace?
i would like to see any stats you have.

Citroen · Post by **Citroen** » January 16th, 2008, 5:34 pm

One way to compare yourself to others in the same age group / gender / weight is the Nonathlon (http://www.nonathlon.com).

ufcrewguy · Post by **ufcrewguy** » January 16th, 2008, 6:58 pm

Could not finish period. 20 min at a 130 would be some sort of record.

ufcrewguy · Post by **ufcrewguy** » January 16th, 2008, 7:17 pm

Just tell me what kind of info you are looking for and i can message you with anything you want.

rwj0j0 · Post by **rwj0j0** » January 17th, 2008, 11:11 am

i would like to see typical improvement in 2k time over 3 monthes
can you do that?

jamesg · Post by **jamesg** » January 17th, 2008, 11:41 am

Depends where you're starting from. Improvement tends to be asymptotic if you maintain a reasonably continuous and hardish schedule. A quantum leap could occur if you get rid of some disastrous technique fault, or even learn to row, both possible on the erg, mirabile dictu. However three months is nothing, so try it and see. To protect your softer bits it would be better to think in terms of years tho'.

PaulS · Post by **PaulS** » January 17th, 2008, 12:08 pm

After a very long time away from the Erg (17 years or so), my first session was a 5k @ 2:12 and I thought I was going to die. 6 months later I did a 2k at Ergomania (Seattle IRC) in 6:36. I don't know if that would be considered "typical", however, given my laziness I consider it quite doable. I did 5 sessions per week, about 30 minutes a day, so you can see it doesn't take near the time that often seems to be implied, just make slow and steady progress.

rwj0j0 · Post by **rwj0j0** » January 17th, 2008, 2:14 pm

i am really interested in general trends. I know it is probably too broad though.

From a personal perspective, i can see my progress - which to me seems to be ok. I pulled 8:01.0 at 2:00.2 this morning. My c2 was delivered on 12/28/07 and my first real 2k attempt was 9:02 at 2:14.8. my estimated VO2 max is over 50. (35 YO 153lbs) Considering my asthma issues I am very happy.

My desire for stats is really all about influence. I have several friends that would like to be in better shape and to me this is the way to do it. The only other thing that comes close is running and running is super hard on the joints.

PaulS · Post by **PaulS** » January 17th, 2008, 3:21 pm

rwj0j0 wrote:i am really interested in general trends. I know it is probably too broad though.

From a personal perspective, i can see my progress - which to me seems to be ok. I pulled 8:01.0 at 2:00.2 this morning. My c2 was delivered on 12/28/07 and my first real 2k attempt was 9:02 at 2:14.8. my estimated VO2 max is over 50. (35 YO 153lbs) Considering my asthma issues I am very happy.

My desire for stats is really all about influence. I have several friends that would like to be in better shape and to me this is the way to do it. The only other thing that comes close is running and running is super hard on the joints.

Having done a fair bit of exercise and training, the Rowing Ergometer, when used properly would be very difficult to exceed for an efficient and effective way to train for overall fitness. Make it a 20 minute a day habit and you will be transformed in a year, no doubt about it.

rwj0j0 · Post by **rwj0j0** » January 17th, 2008, 3:39 pm

20 minutes a day 7 days?
i have started doing a mixture...
10k one day, a few 500's the next, 2k, 10k
taking a rest day here and there. i would really like to be able to pull 2k under 8 by crash

philrow · Post by **philrow** » January 17th, 2008, 5:38 pm

The bow of my old lightweight 4+ had asthma. I think it's awesome that people with that condition can do such an intense activity such as rowing. Good luck!

I think that a great deal of progress can be made in a short time. About a year ago I walked in on winter training with my old school's crew. Sometime shortly after, I pulled a solid ~8:40 2k... And now I'm about 2' faster than that. Oh, and I was unfortunately in deplorable physical condition. While I'm sure the typical athletic influences such as genes, size and build come into play, I am moderately happy with my progress and I think that others can progress similarly too.

Good luck with the training -- progress is inevitable, so give it time! My problem was that I was demanding too much progress too quickly, and that hurt my back a little.

Phil

PaulS · Post by **PaulS** » January 17th, 2008, 5:44 pm

rwj0j0 wrote:20 minutes a day 7 days?
i have started doing a mixture...
10k one day, a few 500's the next, 2k, 10k
taking a rest day here and there. i would really like to be able to pull 2k under 8 by crash

No, just 5 days, w/e's were made for having some other diversions, sometimes racing.

Mix it up as you are doing, 2 hard days each week and easier days inbetween them. Set steady pace targets for each and meet them. Adjust them as you feel you can, though make sure to maintain a reasonable margin between "hard" and "easy", i.e. don't make the "easy" day harder than it should be, just because you feel like you can, without a similar advance in the hard day target that is being achieved.

Create a plan to go under 8:00 at CRASH-B's and race that plan, do you have the split pacing information from your last 2k? It can act as a guide for the next plan.

rwj0j0 · Post by **rwj0j0** » January 18th, 2008, 11:05 am

split pacing? like a report from Rowpro?