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How many meters did you row/erg today?

Discussion in 'Health & Body' started by wmmk, Dec 22, 2009.

  1. rjmaiorano

    rjmaiorano Senior member

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    SD
    5k @ 1:55.5.

    Pretty happy with that result given 3 weeks ago it was pretty tough to row 2:00/500m for just 10mins. Went out too slow at 1:58, thinking I didn't have as much in the tank.

    Kinda crazy how fast it can come back when push like the old days. [​IMG]
     
  2. bach

    bach Senior member

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  3. bach

    bach Senior member

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    off the water wkouts 4/25 through 5/1

    4/25

    5 min warmup
    5k@ 1:59.9 (avg hr 161, peak hr 167)
    7 min active recovery
    5k@ 1:59.9 (avg hr 164, peak hr 170)
    5 min cooldown

    4/26

    10 min warmup
    8x500, 2:50 active recovery:
    500m 143.9
    500m 144.8
    500m 144.0
    500m 143.7
    500m 143.9
    500m 143.8
    500m 143.6
    500m 143.7
    5 min cooldown

    4/27

    10 min warmup
    4x2k, 5:40 active recovery:
    2000m 151.9 avg HR 162, peak 173
    2000m 151.7 avg HR 170, peak 177
    2000m 154.7 avg HR 167, peak 176
    2000m 154.7 avg HR 164, peak 176 (goal was 152 split for all 4. fail. next time, goal= 153)
    5 min cooldown

    4/28

    term paper O_O

    4/29

    term paper O_O

    4/30

    (race)

    5/1

    (race)

    lifting:
    deadlift 3x7@225
    barbell shoulder press 3x7@85
    cable row 3x8@100
    abs
    chinups 3x7

    erg:
    20 minutes slow recovery pace
     
  4. wmmk

    wmmk Senior member

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    Location:
    Amherst, Mass.
    i'm gonna give the "wolverine plan" a shot this summer. 9 ergs/wk!!

    http://www.rathburn.net/rowing/train...ine%20Plan.pdf


    Yeah, the WP is good shit. I used it for a while last summer and dropped 8 seconds off my 2k.

    Also, how hard do those 5k's feel? Your HR's sound pretty low for ~20 steady-stade workouts. I try to get into the 175-185 range when I do bike or erg pieces around that length, but ymmv. Perhaps I just have a weak heart...

    We've mostly on the water lately, though we did do a 5x750m on the ergs at the end of last week. Splits were:
    1:40.4
    1:40.4
    1:39.4
    1:39.2
    1:39.1
     
  5. AndyMcL

    AndyMcL Well-Known Member

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    Wolverine Plan is great. The low rating stuff really helped me out, both in terms of overall fitness and with staying on an erg for that long. I wouldn't recommend 9 sessions per week over the summer, that's going to be hard to maintain, especially with competition so far off and nice weather. 4 or 5 should be plenty to make steady improvement on.

    As for HR, it depends on what you're going for. If you're trying to push it hard then yeah HR is going to be higher, but if you're just trying to get some good aerobic work in than those values are fine. It can be easy to get stuck in a cycle of going hard all the time. You'll improve for a bit, but eventually it catches up to you.

    Good work on the 750s wmmk! Tough distance to push.

    As for me, pretty much been just on the water the last couple weeks.
     
  6. bach

    bach Senior member

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    Also, how hard do those 5k's feel? Your HR's sound pretty low for ~20 steady-stade workouts. I try to get into the 175-185 range when I do bike or erg pieces around that length, but ymmv. Perhaps I just have a weak heart...
    nice splits. the 5k's were pretty easy. i'm adding more volume/intensity each week unless it doesn't feel right (e.g., instead of this week's 2x5k @ 2:00, next week i'll do 2x6k at 1:55 or sth) so that'll get my HR up a lil more. not that much higher, though. the 2x6k (lvl 3) is supposed to be steady state, i.e., below the anaerobic threshold. this week is capped at 6 ergs + 2 lifting sessions (will slowly increase to 9 ergs/wk if my body can handle it): mon- lvl 3 tues- lvl 1 wed- lvl 3 thurs- lvl 2 fri- lifting, lvl 4 sat- rest sun- lifting, lvl 4
     
  7. rjmaiorano

    rjmaiorano Senior member

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    5k @ 1:54.3 ... legs failed me in the last 1k.

    I'm find it really difficult to get back into rowing while really focusing on dead lifting progress. The two movements are too similar to give 100% to each [​IMG]
     
  8. wmmk

    wmmk Senior member

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    bach, that's a solid training program. You're rowing with the Cal lightweights, right?
     
  9. wmmk

    wmmk Senior member

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    Had two dual races yesterday.

    1500m in 4:56.80, with 23mph headwind. Took 5-6 lengths of open.

    1500m in 4:56.04, with 27mph headwind. Took 7-8 lengths of open.

    HOO-RAH.
     
  10. bach

    bach Senior member

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    Had two dual races yesterday.

    1500m in 4:56.80, with 23mph headwind. Took 5-6 lengths of open.

    1500m in 4:56.04, with 27mph headwind. Took 7-8 lengths of open.

    HOO-RAH.


    shiiiet. i've never done 1500 but that sounds fast.

    we had a race today, i was in a 4+ and we got 7:36. i don't think that's very good.
     
  11. unclesam099

    unclesam099 Senior member

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    SE PA, USA
    Also, unclesam, I got the impression you were no longing rowing... are you still competing?

    I'm no longer a collegiate rower. I've only been able to make it out 4 times in the single this season. I do plan on racing this summer, but I need to get on the ball. I run a 5.5mi loop when I can't row in about 40m 30s or so, that's a decent base for the rowing. But I really need to get out and do some drills and pieces at rating/higher rate drills (high rate/low pressure to get dexterity with the hands, starts, etc).

    did a 2k today, finally went sub 7

    500 26 SPM 1:44.4
    1000 26 SPM 1:44.8
    1500 26 SPM 1:43.9
    2000 27 SPM 1:41.7

    avg/500m 1:43.7
    total 6:54.8

    avg HR 175 (92.5% max HR)
    peak HR 187 (98.9% max HR)


    i was trying to follow this strategy: 800m (40%) @ Goal Pace (GP) +1; 600m (30%) @ GP; 400m (20%) @ GP - 1; and 200m (10%) @ GP - 2.

    it was pretty painless for a 2k. not much lactic acid burn till 1000 left or so. ofc this means i need to row harder next time -__-


    Good work on the 2k! Negative splits like that are great - Try to start at your pace, then walk it down 1s per 500m as you go thru. If you can do that, it's a GREAT way to row. I watched a current USNT rower from UMich do that on his 2ks at an indoor race. He'd start at 1:31 then finish at 1:28 for a 5:59.x 2k.

    It sounds like you really can push and hit a much better 2k, probably 6:45 or better. Especially if you work around the ends a little quicker. I think I used to row a 2k at a 29-30 for the body and 31-32 at the sprint (~400m to go).

    Just noticed this thread. I'm too lazy to think about regimes and just do 12K on alternate days. I'm using a communal machine, an old basic concept 2. I wanted to ask if the model D is going to be a major step up as someone is selling one.

    The D is a really nice machine, very quiet with many, many nice/different display options on the new monitor. I wouldn't upgrade from my C, but I would from an A (bicycle wheel) or a B.
     
  12. bach

    bach Senior member

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    off the water wkouts 5/2 through 5/8

    5/2

    5 min warmup
    15 min recovery avg HR 151

    5/3

    lifting:
    squat 185 3x8
    bench 160 7 reps, 7 reps, 5 reps
    dips 3x8
    pull ups 8 reps, 7 reps, 6 reps
    weighed situps

    erg:
    5 min warmup
    20 min recovery avg HR 152
    5 min cooldown
    avg/500m 2:16.7

    5/4

    6k 1:59.9 avg HR 162, peak 173
    was supposed to do another 6k... too tired

    5/5
    10 min warmup
    8x500m, 3:30 rest (1 min passive recovery followed by 500m @2:30 pace)
    500m 142.8
    500m 142.8
    500m 142.8
    500m 142.6
    5 min rest
    500m 142.8
    500m 142.8
    500m 142.7
    500m 142.3
    5 min cooldown

    5/6

    fukken seat races (no off the water wkout)

    5/7

    lift:
    deadlift 225 3x8
    barbell shoulder press 95 7 reps, 5 reps, 5 reps
    cable row 110 3x8
    chin-ups 3x8
    incline situps

    erg:
    6k 1:54.1 (~22:49) avg HR 175, peak 190 (new max heart rate!)
    not a test piece.

    5/8

    rest
     
  13. bach

    bach Senior member

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    It sounds like you really can push and hit a much better 2k, probably 6:45 or better. Especially if you work around the ends a little quicker. I think I used to row a 2k at a 29-30 for the body and 31-32 at the sprint (~400m to go).

    thx. i wanna be sub 6:30 by the end of the summer. we'll see.


    how far do you guys lay back and how high do you pull the handle when erging?

    i've seen some good rowers laying back substantially and pulling the handle above their nips. ex,


    currently i don't do a lot of layback and only bring the handle to my belly button or so.
     
  14. AndyMcL

    AndyMcL Well-Known Member

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    Aug 17, 2010
    thx. i wanna be sub 6:30 by the end of the summer. we'll see.


    how far do you guys lay back and how high do you pull the handle when erging?

    i've seen some good rowers laying back substantially and pulling the handle above their nips. ex,


    currently i don't do a lot of layback and only bring the handle to my belly button or so.


    Good luck with the goal!

    I try to row on the erg like I row in the boat. Swinging the back to around 1 or 2 o'clock and pulling in right to the middle of my chest. Supposedly you can gain a little power by laying back a bit more and exaggerating the pull through, but that could also translate to OTW and mess your boat up.
     
  15. unclesam099

    unclesam099 Senior member

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    Nov 18, 2010
    Location:
    SE PA, USA
    thx. i wanna be sub 6:30 by the end of the summer. we'll see.


    how far do you guys lay back and how high do you pull the handle when erging?

    i've seen some good rowers laying back substantially and pulling the handle above their nips. ex,


    currently i don't do a lot of layback and only bring the handle to my belly button or so.


    I pull into my chest, about 2" or so below the line across my nipples. Sounds like you're losing a LOT by pulling in so low. Think of where your hips are vs. where the handle is. You want leverage/torque, so pulling higher will 1.) give greater leverage and 2.) be where you SHOULD be pulling when you're in the boat so that the blade stays buried all the way to the finish, at which time you can allow the bend of the oar shaft to whip/straighten to throw the boat along, letting the water release from the face of the blade, gently push down on the handle to lift the blade out while still vertical, and then feather gently.

    Your coach may have different theories about this. The Canadians row more upright at the catch and then lay back quite a bit, for example. In a small boat, you may find that it causes the boat to 'porpoise' down the river - the bow digs at the finish since you don't move your body astern quickly, the bow then comes up when you are at the catch.

    You may end up tiring yourself out by doing somewhat of a situp if you lay back too far. The erg demands that you reach forward and stay a little more upright so that you don't get 'caught' at the finish.
     
  16. Gattopardo

    Gattopardo Active Member

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    Another vote for "erg as you row," more or less. I think in the long run it will do you more good to focus on being quick at the catch and applying the power early but smoothly, especially as you're a fellow lightweight (right?) with a bit less mass behind the handle than a guy like Triggs-Hodge.

    That said, bellybutton does seem a little low; I would shoot to bring the handle up to about the bottom of your sternum.
     
  17. Georgson

    Georgson Member

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    Apr 9, 2011
    I'm not really a paddler. I did it for fitness. I look out for it, in collaboration with my form and my way / speed for some time.
     
  18. chobochobo

    chobochobo Senior member Moderator

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    Hong Kong
    A newbie question, do you guys wear gloves to protect from blisters, if so what's recommended please?
     
  19. rjmaiorano

    rjmaiorano Senior member

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    A newbie question, do you guys wear gloves to protect from blisters, if so what's recommended please?

    No gloves, sir.
     
  20. bach

    bach Senior member

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    No gloves, sir.
    sometimes i put a band-aid and athletic tape over open blisters, but yah, you should be able to survive 1-2 hrs OTW without gloves. ppl say my form is really messed up. this is what i think.. -the oar handle is too high at the catch -this means the blade's in pretty deep at the beginning of the drive -in order to extract the blade w/o it getting stuck at the finish, the blade gets less and less deep during the drive -this causes the oar handle to travel in a circular motion (high at the catch, traveling downwards during the drive, ending up low at the finish) -the oar's motion should be more rectangular; flat during the drive. also, how do you guys feather and square up? i've heard you let the hand closest to yr blade do all the work. do yr hands stay fixed on the oar? i.e., are yr wrists flat on the drive and then the backs of yr palms face towards you during the recovery? the other possibility is that yr wrists are flat during the recovery and then the backs of yr palms face AWAY from you during the drive. or maybe some in-between... i wanna learn how to row, but we have a coach who doesn't talk [​IMG]
     

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