TimbukTOO Team Room

[Bobbie_Zee]

Glad I finally found this. As a newbie to rowing, I am open to all sorts of feedback and advice. Thank for the openness and friendliness of the team, I am happy to join and am looking forward to the Fall Challenge. My goal is to row 200k minimum. I know I can consistently knock off 10k rows, but my times are mediocre. I loved the Dog Days challenge. I want to row at least one HM during the challenge. I rowed 20 k once during the final week of the dog days challenge, but it was split into two 10k rows with at least 4 hours in between. Do I need to train before attempting a HM? I have rowed an hour before and did roughly 13k then. Next question, I am trying to improve my 2k time. I finally broke 8 minutes @ 7:55, I am wanting to improve my time so I can row more meters in a much shorter . I can't seem to row fast at fewer then 35 strokes per minute. I have read that I should be able to row same distance/time at a lower stroke rate, any advice here is welcome. I am trying to focus on proper form and driving hard with my legs and relaxing on the recovery. I generally set the damper between 4 & 5. I started August first, is it reasonable to expect myself to row 1 million meters during my first year of rowing (indoor rowing only).

JB

Hi John B. Welcome. I am a newcomer to this group, too. Although I've had my C2 for about 12-13 years, it has gathered dust much of that time. I've only started rowing in earnest since around Memorial Day. I'm curious, too, about what others have to say about the half marathon. The 10K are starting to seem "easy," although I'm in my mid-50s and I watch my heart rate carefully. I'm more interested in being fit than breaking any speed records. So TimbukTOOers, how does one prepare for one's first 1/2 marathon? Other than wear padded shorts, that is?

[Cyclingman1]

The 10K are starting to seem "easy,"

If 10Ks are starting to seem easy, you are well on the way to a HM. I would suggest a few (2-4) weeks with a 60min row. After that, it is just a matter of staying the course for a HM. I would say some access to fluids may/will be needed, although it is best to be well hydrated before starting. Also, it is not too unusual for butt discomfort to kick in. That is something that has to be endured. A HM is not too big of jump from 10K. Now, a FM is another can of worms. That does require a good bit more prep and willingness to endure discomfort.

[PJM]

As a personal trainer..I would suggest working on any type of marathon..half or full..one needs to work on endurance adding time and meters every day..with days of rest.It is just like training for a running event.Keeping hydrated and eating well..stretching and staying limber..
No rush to do this..work at your fitness level as we are all different in abilities.Don't allow competition to hinder your skills or progress.
Keep your eye on form and don't allow being tired to make your fitness goals suffer.
Row strong and have fun!!

Pat

[Cyclingman1]

one needs to work on endurance adding time and meters every day..with days of rest.

I agree. Rest is underrated. I know many row every day. Some even row twice a day. It is pretty hard to build up to be able to do that. I know there is a rowing book out that advocates rowing every day. For someone new to rowing that would have to be done at very moderate pace.

When intensity and/or distance is increased rowing every day becomes nearly impossible.

I could see alternate weeks of rowing five days and four days:
Week1: Row, Row, rest, Row, rest, Row, Row.
Week2: rest, Row, rest, Row, Row, rest, Row.
etc.

[damselfly]

Glad I finally found this. As a newbie to rowing, I am open to all sorts of feedback and advice. Thank for the openness and friendliness of the team, I am happy to join and am looking forward to the Fall Challenge. My goal is to row 200k minimum. I know I can consistently knock off 10k rows, but my times are mediocre. I loved the Dog Days challenge. I want to row at least one HM during the challenge. I rowed 20 k once during the final week of the dog days challenge, but it was split into two 10k rows with at least 4 hours in between. Do I need to train before attempting a HM? I have rowed an hour before and did roughly 13k then. Next question, I am trying to improve my 2k time. I finally broke 8 minutes @ 7:55, I am wanting to improve my time so I can row more meters in a much shorter . I can't seem to row fast at fewer then 35 strokes per minute. I have read that I should be able to row same distance/time at a lower stroke rate, any advice here is welcome. I am trying to focus on proper form and driving hard with my legs and relaxing on the recovery. I generally set the damper between 4 & 5. I started August first, is it reasonable to expect myself to row 1 million meters during my first year of rowing (indoor rowing only).

JB

Glad you found our team room, John! I can't answer your speed questions, because I'm slow and staying that way. We've got some racers here who will hopefully chime in. 35 strokes per minute? Yikes! That seems like a lot!

I personally don't think it's unreasonable to set a million as your first year goal. Be careful of overdoing and burning out though. I've been here a while and seen many new rowers do just that.

I have done a few HMs, and don't do any specific training for them. Just put on a good movie and go. However, when I do it, it's the erging equivalent of jogging**, so take it for what it's worth!

** And I use that term as a runner, which makes it even worse!

[damselfly]

A big team welcome shout-out to new team member Ed McCarthy! Stop in the the team room and introduce yourself Ed! Grab an oar and get comfortable. Welcome aboard!

[damselfly]

And regarding the butt-tastic feelings one gets to enjoy after sitting the rower for any length of time.... Many use a layer or two of bubble wrap and like it. I have one of those foam kneeling pads you can get for gardening and it works great!

For example...

[glenmbaker]

Glad I finally found this. [...]
JB

[...] Be careful of overdoing and burning out though. I've been here a while and seen many new rowers do just that.

John: Welcome to the boat. I'm probably one of the people that Lisa has seen over-do it (even if she doesn't know it...but she does...right Lisa?). For what it's worth, I hopped on the erg and almost immediately started pounding out some fairly decent numbers for a newbie (usually over 10k per workout, often over 20k, sometimes over 30k). Unfortunately even though I thought I was being careful, I ended up really hurting my shoulder...to the point that I essentially stopped erging for many many months.

The shoulder injury was almost certainly due to poor technique, and I believe that I know how to avoid it now, but it's been a very long haul to get back in the boat (and currently I'm using the real boat more than the erg, but that will change with the weather).

So take it from one of those over-eager type-A types: watch the C2 technique videos. Work up to the longer distances. Don't ever EVER try to keep up with Izz on a RP row!

And welcome again!

..glen

[Bobbie_Zee]

And regarding the butt-tastic feelings one gets to enjoy after sitting the rower for any length of time.... Many use a layer or two of bubble wrap and like it. I have one of those foam kneeling pads you can get for gardening and it works great!

For example...

Thanks!

[Bobbie_Zee]

As a personal trainer..I would suggest working on any type of marathon..half or full..one needs to work on endurance adding time and meters every day..with days of rest.It is just like training for a running event.Keeping hydrated and eating well..stretching and staying limber..
No rush to do this..work at your fitness level as we are all different in abilities.Don't allow competition to hinder your skills or progress.
Keep your eye on form and don't allow being tired to make your fitness goals suffer.
Row strong and have fun!!

Pat

Thanks for the suggestions, Pat, and also a reminder to have fun!

[ronmardix]

I am trying to improve my 2k time. I finally broke 8 minutes @ 7:55, I am wanting to improve my time so I can row more meters in a much shorter . I can't seem to row fast at fewer then 35 strokes per minute. I have read that I should be able to row same distance/time at a lower stroke rate, any advice here is welcome.

As for improving your 2k time, have a look at the Pete Plan:
http://thepeteplan.wordpress.com/the-pete-plan/

If you are a beginner, you will probably want to start with the Beginner Training plan (from the same site) before moving to the actual Pete Plan:
http://thepeteplan.wordpress.com/beginner-training/

There are other plans out there, but this will certainly get you started.

As for lowering your stroke rate, try a couple of sessions at 18-20 spm and drive hard with the legs. Practice this and eventually your power will increase.

[PJM]

I have a wonderful padded seat I got after using various ones..one came from Concept2 but was way too thin.
I don't remember where I got mine but if you google" padded seats for an indoor rower" you will be amazed at what you will find for you! Great investment.
Several years ago before I belonged to a virtual team..I was in a Concept2 challenge..I rowed 1 million meters in a month..yes..A MONTH!!
I was younger then and made this a full time job.3 times a day and many meters a day.
I was a top woman rower for the challenge and then was asked by a couple of teams to join them due to my great number.
It was fun but I had many joint issues afterward and it took a long time for these joints to heal.
So trying to row too much is not a good thing at all.
Keep it realistic and keep it fun..it can become an obsession!

Pat

[damselfly]

I'm probably one of the people that Lisa has seen over-do it (even if she doesn't know it...but she does...right Lisa?).

No names!!!!!

[Cyclingman1]

I am trying to improve my 2k time. I finally broke 8 minutes @ 7:55, I am wanting to improve my time so I can row more meters in a much shorter time. I can't seem to row fast at fewer then 35 strokes per minute.

As for improving your 2k time, have a look at the Pete Plan:
http://thepeteplan.wordpress.com/the-pete-plan/

If you are a beginner, you will probably want to start with the Beginner Training plan (from the same site) before moving to the actual Pete Plan:
http://thepeteplan.wordpress.com/beginner-training/

I wouldn't deny that plans can be good. But they are one-size-fits all. Also, they are somewhat complicated. All of the plans have the following elements: long, slow; intermediate, faster; and a series of shorter intervals even yet faster. Most people can probably come up with a plan that suits them that incorporates those types of rows. One can adjust based on their experiences.

See the training forum for variouis discussions on training.

Stroke rate comes in for a fair amount of dialog in the forums. There are many advocates for rowing down around 20 SPM. But there are plenty of rowers who never come close to those low SPMs. 35 is probably a bit high for 2K unless one has huge aerobic capacity. But 30 is reasonable. That is not too fast for a full long stroke. It does require quite a bit of power to row at the same pace at 20 SPM as at 30 SPM.

[CONLEJM]

Congratulations, Team - we are in 9th place at the time of this writing!

We've got some racers here who will hopefully chime in.

I'm one of those racers, but with all the sage advice given already, I think you are armed and ready. You will likely make significant gains in the short term, and you will feel on top of the world. But eventually you will be shaving off mere milliseconds despite an all-out herculean effort!

One thing I found very inspiring last year were the ranking by age/weight/gender/distance/time. They were very motivational to me. At first I thought I would be happy at the 75th percentile across each distance. Good enough, right? But then 90th percentile looked pretty good. Then 95th percentile, 98th percentile, etc. You become very competitive with people in other countries, all over the world. You get ahead of them one day, and then the next day you see they bested you by a tenth of a second!!!

I recovered from that and now I focus on my overall average season pace; long rows at a fast pace. And because of this new focus I believe I am in the best shape of my life right now. I weigh less than I did in high school!