Still good enough for 14th in the concept2 rankings I see.
And only 0.6 behind lucky number 13! Go get him!

Hi, You should check out a thread over on the Concept2 forum. It is all about sprint training. Prepare yourself, there are 43 pages of it. http://www.c2forum.com/viewtopic.php?f=3&t=111430 Here are my thoughts about how to get better at 500s. Take them with a grain of salt. I think it is worthwh...

From the book Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise , 2011. Well, that's another 10 bucks invested in the Kindle store! Thanks for the great excerpt. I think the idea of a central governor has a lot of mer...

If aerobic and anaerobic training is close to optimal for the time someone has to train (volume simply can not be increased). Then peak power does become the limiting factor. Apart from taking 3 - 6 months off of rowing to focus on a seriously dedicated weights program to significantly increase pea...

1) yes I agree ideally i should be tracking the time in mind in the zone, I think if I had an easier way to track it I would find it's close to that but I don't really trust hear rates for that since they are so variable and also affected by heart rate drift over a session that I just group the who...

Tom, Thanks for posting the link to the article. I think it looks like a pretty well designed study. The money chart for me is this one. http://i71.photobucket.com/albums/i148/gregory_smith3/Screen%20Shot%202016-09-22%20at%201.41.23%20PM_zpsj9fh5gv1.png The study conclusion is that short interval se...

Time to resurrect this thread. As we head into the fall, I wanted to get an idea of where my endurance capability is. So, I did a endurance focused step test. The protocol is - 10 minute intervals - 1:30 rests between intervals - Initial power 160W, incrementing by 5 watts for each piece. - do a lac...

No consistency, rhyme or reason to any sessions lately. Just wanted to get a marker and try to improve. Pretty pleased all things considered. http://uploads.tapatalk-cdn.com/20160909/1f3f27f58dfe52e6b92fa8779a3293a6.jpg Sent from my iPhone using Tapatalk Nice one, Dan. I can feel you breathing down...

... the erg jumping around at sprint speeds is a common problem. At Madchester (a FS gathering earlier this year) a number of us were standing on the ergs to hold them down whilst the musclemen pounded away. At the pace you are going you must have good technique already. Good to know. The people wo...

Rainy and windy today, so no OTW for this fair weather rower. Instead, I thought I would get a entry in for the September CTC. I started with a Fletcher warmup and then set off with a target pace of 1:48. The going got tough about halfway through and I needed to slow down a little from 7' to about 8...

Well, that was fun! 8) My training schedule has been all disrupted, but I found myself at home with an hour to kill. I also saw that Sander had done the CTC, so I decided to give it a go. I did a quick 2000m warmup and then set up all 4 pieces as a variable interval session with 5 minutes of rest. I...

Hi, This is an intriguing topic. I think that a tailored version of the PP would work great. I would suggest that changing the number of reps versus shortening the rests would be a better choice. If you shorten the rests, it is almost inevitable that you will not be able to maintain the intensity. I...

Dan: Nice row, dude!

I was thinking of taking a different approach. This doesn't really fit that well into my training plans, but I don't like the idea of cramming them into a single session. I was mulling over the idea of doing one sprint per day at the end of my normal Low Intensity sessions. There is actually some re...

I did this CTC 10 days ago. The result was nothing to write home (or on this forum) about, but in line with my current state of fitness. The surprising part though was that at the end of the last interval, I saw my highest ever HR since I'm wearing the strap: 201. :shock: Previous highest was 198. ...

The block periodization plan that Steve adopted was basically a 4 week cycle. - Week #1: 5 HIT sessions. Alternating 5 x 6'/3' rest and 6 x 5'/2'30" rest. Plus ~2 hours of LIT endurance training. - Week #2-4: 1 HIT session per week. ~6-8 hours total of LIT endurance training (on erg, bike, runn...

I've definitely been more of a lurker than a poster recently, and I've also noticed the reduction in traffic. I really enjoy the team and I like to feel like I'm a part of it, but things seem a bit flat at the moment. I hesitate to make suggestions since I spend more time on the water that on the er...

Well, I can't say that I am in my best form, but I'm glad I gave this one a go. I thought I might be able to hold a 1:50 pace, but by halfway though the first rep, I knew that was too ambitious. Then I set my sights on 1:52 for the second rep and again, found that was too big an ask. I was really ti...

Great work! Strong finish.

And what a performance for his 25th! Holy smokes, that was an impressive piece of rowing.

Paul: Great row. Really good judgement bringing up the rate at the end. I guess you knew you had the room for the extra strokes. I'm so paranoid about "wasting" the effort that I was paralyzed into holding the same rate through the end. Barbara: I feel your pain. I've just missed bagging a...

Nice! All hail the faster last!

Adding photos is kind of a pain. You need to join a photo sharing service (I used photobucket) and upload you pictures to it. Then you copy the URL of the picture into your post.

Mark: amazing progress! Glad you posted. I think you should take lots of time to get from 100kg to 200lbs. Consolidating the losses you've already achieved takes time. One key to managing hunger is to do a lot of your rowing at an intensity low enough to burn fat, but not much carbohydrate. If you g...

Kirstin: terrific improvement! Congratulations.