what training have free spirits been doing today?

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JonT
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Re: what training have free spirits been doing today?

Post by JonT »

I’ve been sticking with 30 minute rows at 18-20-24-20-18spm each for 6 minutes. The test of course is whether you can see a marked increase/decrease in power as the rating changes. I’m quite pleased with the results, and I continue to get comfortable with rowing at these slow ratings.
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 »

This thread's been a little quiet lately. Jon how did the 30 minute rows go? I rowed only my second HM of the season today. The aim was to keep my heart rate about the same level as I would for a HR restricted 10k @1:59.0, so about 131-133 average. Very surprised that I didn't need to drop the pace significantly towards the end. Anyway 1:25:45.1 @2:01.9, average HR on Concept2 131, Rowsandall 130 :D.
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Re: what training have free spirits been doing today?

Post by plummy »

Nice HM Max. Good metres for the current challenge as well!
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Re: what training have free spirits been doing today?

Post by Iain »

Doing cycling sessions online with a Canadian trainer friend.

Yesterday was a monster, 3, 3min, 2min, 1min, 30S, 1min, 2min, 3min inverted pyramid intervals with 2min rest between each. Result:

Min Repetition 1 Repetition 2 Repetition 3 Average
3:00 02:08.0(22) 02:13.1(21) 02:11.6(21) 02:10.9(21.3)
2:00 02:05.3(23) 02:08.8(23) 02:08.2(23) 02:07.4(23.0)
1:00 01:59.5(27) 02:03.0(25) 02:03.0(26) 02:01.8(26.0)
0:30 01:54.5(30) 01:58.1(30) 01:57.2(30) 01:56.6(30.0)
1:00 02:00.0(27) 02:03.0(26) 01:58.6(29) 02:00.5(27.3)
2:00 02:06.3(24) 02:09.0(23) 02:03.2(26) 02:06.1(24.3)
3:00 02:10.8(22) 02:12.0(22) 02:05.5(24) 02:09.4(22.7)
TOT 2:06.0(23.6) 2:09.1(23.0) 2:05.8(24.2) 2:06.9(23.6)

Missed the start so started 1 min late and so had only 1 min rest between the first 2 reps. As you can see, started too quickly so had to slow especially in the middle interval.

For the cyclists out there, how do intervals on a bike compare to on the rower? My assumption is that a given exertion level can be maintained for longer on a bike and that recovery is quicker from similar intervals. Am I correct?

- Iain
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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Re: what training have free spirits been doing today?

Post by Iain »

Next session was simulated "hill climbs" 3' climb and 30" sprint down the other side. Session was 6x(3', 30" r0) r3'. On a bike gearing increases the power at lower cadence on the main interval while incresing cadence required for the sprint. As it is not practical to increase drag without any rest, initially tried to use a lower rating but struggled with this so settled for different paces.

M/3' Rate Pace M/30S Rate Pace
745 24 02:00.8 133 32 01:52.8
743 25 02:01.1 132 32 01:53.6
747 26 02:00.5 134 32 01:51.9
748 26 02:00.3 134 34 01:51.9
747 26 02:00.5 134 34 01:51.9
762 27 01:58.1 141 40 01:46.4
4,492 25.7 2:00.2 808 34.0 1:51.4 - 1:58.9 average pace.
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Re: what training have free spirits been doing today?

Post by Iain »

Today's cycle based session was a Tabatha like 3x(8x20S r20S) r5' session. Really nasty. Not helped by my C-breeze blowing off over the air grill to lower DF from 130 to 83. I just hadn't the strength in my legs to accelerate the flywheel quickly. 3 sets averaged 1:43.8 R41.6, 1:44.8 R45 & 1:45.4 R 46.5 for the sets. As you can see weakening and slowing despite increasing the rating. Only recommended for those in love with lady lactate!

- Iain
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Re: what training have free spirits been doing today?

Post by MSI_11 »

Hello everyone, hope you all ok 👍
At the moment I have no chance to do any rowing so just doing a lot of cycling and some running - but believe me, can't wait to go back on erg 💪😊 Any suggestions what weight training I can do at home or where to find some plans specific for rowing? Thx in advance👍
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Re: what training have free spirits been doing today?

Post by plummy »

Hi Marta - good to hear from you. I assume your situation is ruled by the fact you use gym ergos and they are all closed at the moment? At least the weather has been mostly very helpful with regard to running and cycling.
When you say "plans specific for rowing" - do you mean weight lifting plans?

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Re: what training have free spirits been doing today?

Post by MSI_11 »

Hi plummy,
plummy wrote: Wed Apr 29, 2020 9:44 am I assume your situation is ruled by the fact you use gym ergos and they are all closed at the moment?
Yes, that's my problem ☹️
Weight lifting or body weight exercises - I have some equipment at home like dumbbells, exercise ball, some elastic bands etc. I am using them like 3 x week trying to do some strength training but with no plan - I would like to try something more structure 💪 🚣
Any ideas or where to look?
Thx
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 »

MSI_11 wrote: Wed Apr 29, 2020 11:28 am Yes, that's my problem ☹️
Weight lifting or body weight exercises - I have some equipment at home like dumbbells, exercise ball, some elastic bands etc. I am using them like 3 x week trying to do some strength training but with no plan - I would like to try something more structure 💪 🚣
Any ideas or where to look?
Thx
Hi Marta,
I've not tried it but Chapter 7 of the Concept2 Indoor Rowing Training Guide version 2 covers weight training. It looks like there are a number of body weight excercises plus ones you could do with dumbbells.

https://www.google.co.uk/url?sa=t&sourc ... PCIipu3Inq
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Re: what training have free spirits been doing today?

Post by MSI_11 »

Thank you Max 👍
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Re: what training have free spirits been doing today?

Post by Iain »

My weekly online session with cyclists (and today one treadmill runner). So 4x(4x40S on, 20S off) with 5 min rest between each. Only 48 hrs after a FM not sure how this would go, start of warm up uncomfortable, but felt fine for real thing.

Recommended pacing was VO2 max (any ideas on that for rowing in more usual units?). Got it horribly under with:

Dist Time Rate Pace
1. 718 2:40 32.3 1:51.4 - Can go faster
2. 728 2:40 33.3 1:49.9 - Dropping hands and early back, hit knees twice, breathing hard, but not maximal yet
3. 738 2:40 35.0 1:48.4 - Breathing once per stroke, not at limit
4. 760 2:40 40.5 1:45.3 - All out in last 2.
2,944 10:40 35.0 1:48.7

Easier than expected and went better than expected.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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Re: what training have free spirits been doing today?

Post by Dogma Dave »

I am delighted to have completed my first half marathon since September 2009 this morning. Indeed, it was my first piece of 10k or more since April 2012. Snuck it in nicely between deliveries from John Lewis and Amazon. Happy with that... 8)
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Re: what training have free spirits been doing today?

Post by Iain »

Well done Dave, earned a symbol on the metreboard as well as the pride. That first step into the unknown on a long piece is the hard one!

Just realised I should do one as well as the Marathon and Half Marathon challenges are separate. STill, gives an excuse not to attempt the century or half century challenge!
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Re: what training have free spirits been doing today?

Post by Dogma Dave »

Cheers Iain. You are quite right about that first step into the unknown/the uncharted. That having been said, I am not sure I could EVER begin to imagine how it must feel to start a piece with 100,000m staring me in the face on the PM5... :|
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Re: what training have free spirits been doing today?

Post by Iain »

Yesterday'sonline torture with my biking group was 6 intervals with each being 1:30 at or below 2k pace and then slowing to hang on to 5k pace for a further 3:30, 3 mins rest between each. The logic is that this extends the period in Tr HR Zone as you can't clear the lactate from the initial 90S. Did 5x1500 at 2:01.1 average on Sunday so took this as the 5k pace. Results:


1.5' Rate Pace 3.5' Rate Pace
393. 29 01:54.5 871. 26 02:00.6 - good start, but can I keep it up?
395. 31 01:53.9 867. 26 02:01.1 - 3:30 real fight, just made it to target
394. 30 01:54.2 865. 26 02:01.4 - 3:30 losing battle, but close
395. 31 01:53.9 868. 27 02:01.0 - Gritted teeth to make target
397. 31 01:53.4 863. 27 02:01.7 - Would have H/D if not online, 2:03s best could manage for part
398. 33 01:53.1 883. 29 01:58.9 - 1:30 hard part after previous experience, lost momentum at change with 2 2:07s, but got it back.
2372 30.8 1:53.8 5217 26.8 2:00.8
Good if hard session, not for the faint hearted!
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Re: what training have free spirits been doing today?

Post by paulgould »

Good to see you back in training Iain.
Had my first row last night , and another one this morning.
Have completed my 6 week recovery from the defib implant and my ribcage is getting better all the time.
Set the DF to a mighty 97 and completed a very gentle 15 mins, with the same again this morning.
Felt really good to get back going again - I have been walking an hour daily for the last few weeks so have got a basic level of fitness back, but I am going to take baby steps forward - like I always do.

For the record, I did 2825m last night and 2880m this morning with no discomfort whatsoever.

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Re: what training have free spirits been doing today?

Post by Tako »

Good to see that you are back Paul!
I know it is hard, and I am not the right person to tell you, but keep taking baby steps :-)
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Re: what training have free spirits been doing today?

Post by Iain »

Excellent to see you back Paul. Baby steps are measured in minutes and metres NOT hours and 10s of Km Also, you might like to keep the cage on the fan! :lol:
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Re: what training have free spirits been doing today?

Post by plummy »

Iain wrote: Thu May 14, 2020 1:42 pm Excellent to see you back Paul. Baby steps are measured in minutes and metres NOT hours and 10s of Km Also, you might like to keep the cage on the fan! :lol:
What Iain said - great to see you on the recovery trail. =D> =D>
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Re: what training have free spirits been doing today?

Post by paulgould »

Thanks Tako, Iain, Dave - it feels good to be active again - being a part of a great team certainly helps with the motivation.
15 mins a session a few times a day feels about right to start off with and I'll take it from there.

Cheers
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Re: what training have free spirits been doing today?

Post by fkoene »

Super to hear you're getting fitter again, Paul.
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Re: what training have free spirits been doing today?

Post by Grobi »

I‘m glad you‘re on the mend and getting back to old fitness Paul :fswink: Just take it easy these days.
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Re: what training have free spirits been doing today?

Post by Paul Victory »

I did my first training session of the season today. Just wanted to do a few meters at a gentle pace, so I set the PM4 to Just Row and headed off at between 2:10 and 2:15 pace. Stopped after 5 minutes for some water and a brief rest, then carried on for another 5 minutes, rinse and repeat for just over 20 minutes in total.

A very pedestrian 4828 meters in 21:32.4 (2:13.8 average pace), but we all have to start somewhere. My HR reached 155 at the end despite the slow pace and the many breaks, so I've clearly a long way to go to get back into any kind of reasonable shape.

If I've no ill effects, I'll try to do another session on Tuesday and may even have a go at the May CTC next time around!
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Re: what training have free spirits been doing today?

Post by Draggon »

paulgould wrote: Thu May 14, 2020 7:50 pm Thanks Tako, Iain, Dave - it feels good to be active again - being a part of a great team certainly helps with the motivation.
15 mins a session a few times a day feels about right to start off with and I'll take it from there.
Nice comeback so far, Paul! FWIW, I have no excuses, and after owning my Concept2 for 8 1/2 years, I'm still taking baby steps on my rowing journey! :D
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