Introduction and Goals

[EdwinVanEijk]

So here is another update. In the US right now. In a hotel with an C2 and I have basically used it the last few days to train a bit. A few 10 minute rows, that's all, because I am at a trade show and need to stand on my legs the remainder of the day, which is in itself quite tiring. This morning, I decided to use the just row program and did in 10 minutes. Brought me to 1023 meters, when I checked! If I translate that to a time on 2000 meters, I would have done that in 10:25. Almost another minute off my record. Very interesting to see how much progress one can make by focussing on technique and execution, and by putting some amount of training in. And I wasn't even rowing at full strength, taking it quite leisurely, hardly breaking a sweat and rowing at 19 spm ...

[EdwinVanEijk]

1923 meters in 10 minutes, not 1023.

[EdwinVanEijk]

All right, here's another update. I have my own c2 now. What a luxury! It allows me to row more often. Currently on a one day training, one day rest kinda scheme. Watched more video's, did a few training runs at 2k. Yesterday, I decided to take a real swing at things and go for a higher power, faster run. What I estimate is like at 90% of my current max. A beginning sweat and the need for just a few extra deep breaths at the end of the run.

The results were amazing (not overall, but to me, and compared to previous runs). I did the 2k in 9:23.7. Tomorrow another easy 2k run. For recovery and just to get more miles on the meter. Maybe even a 5k if the muscles feel all fine. Wow, so happy that with just increasing my training intensity a little bit - and by focussing on technique - even this 50 year old can make substantial progress!

Next goal on the 2k? To row it in under 9 minutes. In fact, that should not be a problem at all. I felt that if I would have given it a 100% yesterday, I might already have broken that threshold.

Regards,
Edwin.

[Dino]

No looking back now you have your own C2.... it's the only way! Congrats
I hit 50 last year and bought one to halt sliding fitness... best thing I did.

Try one of the Concept2 challenges for something to aim at... e.g the https://log.concept2.com/challenges/solstice challenge. Its 21km... but you have all day to do it... so can break it up as you like.

[EdwinVanEijk]

Thanks! Much appreciated! I'll dive in, 'cause I love a challenge. Even though 21k may be stretching it a bit for now. I mean, I just did my first 5k this morning (27:26.7) and feel I need to put in more meters before take up a challenge. If all feels good, maybe another 5k tomorrow.

I am afraid to overtrain. Tendons take longer to get stronger than the muscles. The progress I make with the minimal training I did so far sorta scares me. PR's like 9:23.7 on the 2k ain't much, I know, but it is over 30 seconds faster than a previous attempt, just weeks ago. I am competitive by nature and restraint is not my strongest point. Since I really enjoy this, I need to refrain to prevent injuries.

I am thinking of the following training protocol for the coming weeks:
- Slower rowing, longer distance on Saturday and Sunday (starting with 5k's, slowly moving to 10k's) for execution (technique) and aerobic endurance;
- Higher pace, shorter distance, interval trainings on Tuesday and Thursday with focus shifting towards power.

Regards,
Edwin.

Edit: I see I still have a few months to train. June 21st. Yes, very feasible! Thanks again.

[Dino]

Edit: I see I still have a few months to train. June 21st. Yes, very feasible! Thanks again.

last year I did a 10k before work and another 10k+1k when I got home. it's very doable and you get a nice downloadable certificate for your wall.
if training going really well you can do it one! or add another 97m and do a half marathon then get two certificates!! good luck with the training.

[Tenshuu]

Thanks! Much appreciated! I'll dive in, 'cause I love a challenge. Even though 21k may be stretching it a bit for now. I mean, I just did my first 5k this morning (27:26.7) and feel I need to put in more meters before take up a challenge. If all feels good, maybe another 5k tomorrow.

I am afraid to overtrain. Tendons take longer to get stronger than the muscles. The progress I make with the minimal training I did so far sorta scares me. PR's like 9:23.7 on the 2k ain't much, I know, but it is over 30 seconds faster than a previous attempt, just weeks ago. I am competitive by nature and restraint is not my strongest point. Since I really enjoy this, I need to refrain to prevent injuries.

I am thinking of the following training protocol for the coming weeks:
- Slower rowing, longer distance on Saturday and Sunday (starting with 5k's, slowly moving to 10k's) for execution (technique) and aerobic endurance;
- Higher pace, shorter distance, interval trainings on Tuesday and Thursday with focus shifting towards power.

Regards,
Edwin.

Edit: I see I still have a few months to train. June 21st. Yes, very feasible! Thanks again.

My training restraint is horrible too! This is the first year I've tried to really limit myself to follow training bands since I got my C2 3 years ago.

I averages between 60-80km those 3 seasons, and now I'm 302km into my log this season alone (out of a total of around 523km lifetime meters), I only started this season at the end of December.

That number looks like I'm going way too heavy, but if you look at the quality of those workouts, most of my meters are UT2/U21 zone, where I can recover from large volumes easier.

I used to practically race all of my workouts, not at max effort, but somewhere near the anerobic threshold. Wondered why it felt like I didn't get much progress.

Glad to see you can limit yourself properly. Train smarter not harder! It's tough to train hard on a busy schedule and recover, or have the motivation to keep going when every session drains you.

[EdwinVanEijk]

Did the 5k on Saturday, then a slow recovery 2k on Sunday. Started this morning with another 2k. First 1k slow, then faster. Brought me to 9:29.1. Only 5.4 seconds slower than my current PR. Given that I could quite easily pull 2:15 splits on the last two sections, I expect to be able to perform a 9 flat ... if I go flat out maybe later this week.

So happy to have the c2 available at my home. I can jump on the machine whenever I feel like it!

I also found (and registered) on the c2 website and am now logging my times and meters. Love the functions. If I throw out a slightly better time in the near future, I'll dive into the verification protocol. Can I find those even some time after the actual training?

Edwin.

[Tenshuu]

Did the 5k on Saturday, then a slow recovery 2k on Sunday. Started this morning with another 2k. First 1k slow, then faster. Brought me to 9:29.1. Only 5.4 seconds slower than my current PR. Given that I could quite easily pull 2:15 splits on the last two sections, I expect to be able to perform a 9 flat ... if I go flat out maybe later this week.

So happy to have the c2 available at my home. I can jump on the machine whenever I feel like it!

I also found (and registered) on the c2 website and am now logging my times and meters. Love the functions. If I throw out a slightly better time in the near future, I'll dive into the verification protocol. Can I find those even some time after the actual training?

Edwin.

Good stuff man. I love the C2 Log. All the different information can be motivating in different ways, allows you to set goals in different measures.
On top of getting all of your workouts laid out to compare, you also get metrics such as "Season Meters" or "Average Daily Meters for season" You can see your weekly meters, monthly, etc.

All of that stuff I find to be pretty neat, especially if one of my sessions just didn't feel good, those meters and time on the machine still add up and give you a different "improvement" to look at from your time spent on the erg.

The challenges are great, some a little difficult, guess that's why they are called challenges =).

[jackarabit]

Edwin asks:

If I throw out a slightly better time in the near future, I'll dive into the verification protocol. Can I find those even some time after the actual training?

Yes, the V-code for any training or test piece can be retrieved from monitor memory or USB drive at any time after completion of row. More here:

https://www.concept2.com/service/monito ... ation-code

Verification is not mandatory for submission of personal best efforts to the Concept 2 rankings. Many rowers submit the alphanumeric code and many don’t bother, including world beaters who receive their placements from witnessed public race results. Auto-verification is available In ErgData iOS and Android phone apps which sync your workouts to C2 log online.

[Tenshuu]

Edwin asks:

If I throw out a slightly better time in the near future, I'll dive into the verification protocol. Can I find those even some time after the actual training?

Yes, the V-code for any training or test piece can be retrieved from monitor memory or USB drive at any time after completion of row. More here:

https://www.concept2.com/service/monito ... ation-code

Verification is not mandatory for submission of personal best efforts to the Concept 2 rankings. Many rowers submit the alphanumeric code and many don’t bother, including world beaters who receive their placements from witnessed public race results. Auto-verification is available In ErgData iOS and Android phone apps which sync your workouts to C2 log online.

I'm wondering if this auto-verification from ErgData is why I don't see Verification codes in the corner of my logbook entries on the PM5. I remember seeing them all the time when I was using the erg at the gym, but ever since I've had my own, I started using ErgData and decided to keep a log.

[EdwinVanEijk]

Not so good news. I have been walking around with pain in the elbow for some time now. Half a year ago I trained with some dumbels in the gym. Since then, whenever I used my left biceps strongly, it hurt.

Ok on longer, slower runs, but whenever I did more strength oriented workouts on the c2, I felt it. Yesterday I visited a physio-therapist and he diagnosed a tare in the biceps tendon. He treated it, and I'll need some more treatments. I can still row, but have to take it lightly.

Regards,
Edwin.

[EdwinVanEijk]

Did a slow 10:40 2k just a few hours ago without issues.

Edwin.

[Tenshuu]

Did a slow 10:40 2k just a few hours ago without issues.

Edwin.

Definitely take it easy on that bicep.

If the doctor says that the low intensity aerobic stuff is okay, that might be good for you to stick with lower intensity anyway.

Getting that aerobic base will allow you to add some volume without the recovery problems.

[EdwinVanEijk]

It will also give the tendon more time to slowly grow stronger. So, yes, here it is: 2 months of slower, lower intensity workouts. More time to perfect my technique and to build up stamina.

Regards, Edwin.