New Personal Best! Brag About That New Pb!

[Dangerscouse]

Thanks - I just need to work on a higher stroke rate... 27 seems to be my limit with around a 124df - and I'm trying to work on improving 7:30 for 2km, although i managed a 3.27.3 in the 1km challenge. To me it implies I should be able to row a 1.48ish 2km - my goal of course is a 7.00 2km.
Any ideas?

Quite simply lots and lots of metres mainly at lower stroke rates to build the base fitness and also getting used to faster rates with shorter intervals. I think the breathing pattern is different at higher strokes so you need to get used to that as well as getting fitter.

Building confidence and experiences at higher rates is an important part of it all. Maybe 500m or 750m intervals at r27/28 will help?

[Tenshuu]

Previous 1hr PB 13,362m



Had fun with split and rate control to pass the time....

[KeithT]

Previous 1hr PB 13,362m



Had fun with split and rate control to pass the time....

That's a big improvement and with that faster last 12 minutes I think you got more - great work, keep at it.

[Tenshuu]

Previous 1hr PB 13,362m



Had fun with split and rate control to pass the time....

That's a big improvement and with that faster last 12 minutes I think you got more - great work, keep at it.

Thanks man.

I contemplated holding 22spm at 2:10, but between a combination of asthma and some upper respiratory virus, felt like I couldn't top off my lungs. That last 12 was brutal.

I'll probably go for a true PB attempt when I shake this illness. I just saw I was easily in position to beat my previous PB and hammered down on the last split

[ukaserex]

I don't know if this is boast-worthy. It wasn't that challenging to my lungs, or my heart, or my muscles. The only discomfort was a numbness in my legs and buttocks. It was like they were asleep, despite my rowing the entire 30 minutes. At 12 minutes in, the numbness began. At 18 minutes in, I thought about getting off just for a minute to regain feeling. But, my pace was on target for a new PR and I didn't want to sacrifice it. I figured I'd live, albeit uncomfortably for the next 12 minutes. At 6 minutes left, I just about talked myself into quitting, but then I thought better of it. I'd suffered this long.

This was with bubble wrap, under the cushion I bought direct from Concept2! I think I may need to gain some fat in my backside, because I never got this numb when I was heavier. (but, I'd never spent over 10 minutes on the rower when I was heavier, either)

Suffice it to say, I stuck with it. My goal was to get over 8013,(my old Personal Best) which I did. I had initially set a goal of 1:53 pace, but except for when the numbness crept in, 1:50 was tolerable. I figured it would get more intolerable in the later part, which it did, and I might need the time cushion.

I had hoped to increase my speed as the row continued, as I find I do better after I'm profusely sweating. (bones and muscles take a while longer to warm up than I like to give them before I started) And I did, but that tingly feeling isn't conducive to speed.

Still, for a 52 year old guy, I ranked #46 verified, so either not many others can stomach sitting on the C2 that long, or I did pretty good.

[KeithT]

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Still, for a 52 year old guy, I ranked #46 verified, so either not many others can stomach sitting on the C2 that long, or I did pretty good.

I say you did pretty good! 30 minute rows for time are no joke - I haven't done one for a while but it's tough to maintain a solid pace for that long. Especially if dealing with numbness. I never have got that even during a HM but I do get the occasional sore/raw spot and it can be distracting, so to power thru that and post a good time is definitely something to boast about.

[KeithT]

.

Still, for a 52 year old guy, I ranked #46 verified, so either not many others can stomach sitting on the C2 that long, or I did pretty good.

I say you did pretty good! 30 minute rows for time are no joke - I haven't done one for a while but it's tough to maintain a solid pace for that long. Especially if dealing with numbness. I never have got that even during a HM but I do get the occasional sore/raw spot and it can be distracting, so to power thru that and post a good time is definitely something to boast about.

[hjs]

Congrats

I must say, if you can pull a 6.30 2k with this 30 min, you could do a good deal better. 1.46/47 would be much more in line.
Lets see what your 2k will be. But If you get your fitness up, there is much more to gain.
Most around 6.30 rowers would pull this 30 min on a rate 20 piece.

[ukaserex]

Congrats

I must say, if you can pull a 6.30 2k with this 30 min, you could do a good deal better. 1.46/47 would be much more in line.
Lets see what your 2k will be. But If you get your fitness up, there is much more to gain.
Most around 6.30 rowers would pull this 30 min on a rate 20 piece.

Interesting. I don't think I've ever pulled a 20 rate piece for more than 5 minutes. It never occurred to me to try. On the slow-steady state pieces, I tend to stick around 23-25.

I'm guessing it's more a function of power per stroke than speed. I know I can pull a 20 rate at 1:50, but not sure how long I can pull it.

The lower rate seems harder to me than the faster rates. What I mean by that, it's mentally harder for me to pull a 20 rate at 1:50 than a 28 rate 1:44. Higher rates are just easier for me, up to a point. At the lower rates, it simply doesn't take that long (nor is it that hard) to get back to the catch for the next stroke. I suspect these are discipline and lack of knowledge issues on my part.

[hjs]

Congrats

I must say, if you can pull a 6.30 2k with this 30 min, you could do a good deal better. 1.46/47 would be much more in line.
Lets see what your 2k will be. But If you get your fitness up, there is much more to gain.
Most around 6.30 rowers would pull this 30 min on a rate 20 piece.

Interesting. I don't think I've ever pulled a 20 rate piece for more than 5 minutes. It never occurred to me to try. On the slow-steady state pieces, I tend to stick around 23-25.

I'm guessing it's more a function of power per stroke than speed. I know I can pull a 20 rate at 1:50, but not sure how long I can pull it.

The lower rate seems harder to me than the faster rates. What I mean by that, it's mentally harder for me to pull a 20 rate at 1:50 than a 28 rate 1:44. Higher rates are just easier for me, up to a point. At the lower rates, it simply doesn't take that long (nor is it that hard) to get back to the catch for the next stroke. I suspect these are discipline and lack of knowledge issues on my part.

Only a good thing imo. More to gain!

Almost any very fast rower will do most of his training at lower rates, 18/22 and race often far above 30 over 2k.

Lower rating indeed does feel less comfortable, even at relative low pace, the strokes are pretty firm, but the recovery inbetween keeps it aerobicly doable.

[ukaserex]

Only a good thing imo. More to gain!

Almost any very fast rower will do most of his training at lower rates, 18/22 and race often far above 30 over 2k.

Lower rating indeed does feel less comfortable, even at relative low pace, the strokes are pretty firm, but the recovery inbetween keeps it aerobicly doable.

Hmm, always enjoy and get a lot out of your input. So thank you!

I am going to do another row this afternoon, so I can't say I have the desire to do another 30 minute piece, but I will certainly work in some 18 and 20 rate pieces to get more comfortable with it. If I want to be fast, I guess I will have to learn to row slow, and thus, hopefully, more efficient with each stroke.

Interestingly, during this last 30 minute piece, I was hoping I'd had a camera or a mirror so I could look at myself for flaws in technique. It's the down-side of training in my garage by myself. (on the bright side, no traffic, the c2 is paid for, and I can listen to the music I want, and no noise to distract me!)

[hjs]

Re low rate, the idea is to train your racing stroke, to do so over long distances, you need more recoverytime between strokes.
Compared to free/higher rate training, low rate is more demanding, in return you build a stronger stroke.
Roughly speaking paces for longer, low rate work are 18/24 seconds above 2k pace.

[ukaserex]

Re low rate, the idea is to train your racing stroke, to do so over long distances, you need more recoverytime between strokes.
Compared to free/higher rate training, low rate is more demanding, in return you build a stronger stroke.
Roughly speaking paces for longer, low rate work are 18/24 seconds above 2k pace.

That's useful information. Again, thanks! And just in time, too. I was wondering what pace I'd be able to hold with a 18-20 rate. Since I am hoping for a 6:30, I'm just going to train as if that's my 2k pace. So, I'll try to keep a 1:55/2:01 pace. Should be interesting/fun!

Is there a chart somewhere to consult for these "roughly speaking" expected rates/paces for a given length/time?

[Dangerscouse]

Is there a chart somewhere to consult for these "roughly speaking" expected rates/paces for a given length/time?

I doubt it as there's no 'one size fits all' method and it can vary on how you feel on a given day, and your aerobic fitness. I think all you can do is find your average rates / pace and work from there as there are a lot of variables that come into play when trying to compare.

I always find it's best to set out at circa 2k + 18 and see how you feel and increase, or decrease, from there. Within five mins I know more or less how I'm feeling and if I'm capable of faster.

Well done on the PB as well. If you weren't suffering from numbness I reckon you would have got over 8200m

[ukaserex]

https://www.instagram.com/p/Bv2b7uOH9SK ... bnebql2la2


Rate work done. There was a little stumbling, taking a stroke a half-second too soon, or too late, but other than that, pretty easy. I did break it up so my back side wouldn't have to deal with the numbness twice in one day. Sorry for the link. For some reason, the picture couldn't be verified.