Your 1000m row time!

Martyn1989 · 07-12-2011 06:57PM

Between 3 and 4 minutes

Ive only been going to the gym 2 months, Im 22, 6ft and weigh 204lbs.
The rower in the gym is a concept 2 except it is fitted with a bucket seat, (Im not sure why?)
I was doing 2000m 3 times a week in approx 8.20, I tried a 1000m today and did it in 4.04 Id say I could get below 4 minutes but just about.
I presume all times are set on maximum resistence?

AntiVirus · 10-12-2011 11:10PM

Between 2 and 3 minutes

Martyn1989 wrote: »

I presume all times are set on maximum resistence?

Any resistence you like, it all evens out in the end.

AntiVirus · 10-12-2011 11:15PM

Between 2 and 3 minutes

The Guvnor wrote: »

Did a 1minute piece of 299m so 1m40.3 or so and was easy but elbow tendonitis is still giving me a bit of jip at sub 1m40.

Pain in the arse the elbow tendonitis! Mine was coming along nicely until I lifted my girlfriends suit case up yesterday, thankfully it doesn't seem to bad today. I'll know when I'm on the rower tomorrow.

The Guvnor · 11-12-2011 11:44AM

Between 2 and 3 minutes

Martyn1989 wrote: »

Ive only been going to the gym 2 months, Im 22, 6ft and weigh 204lbs.
The rower in the gym is a concept 2 except it is fitted with a bucket seat, (Im not sure why?)
I was doing 2000m 3 times a week in approx 8.20, I tried a 1000m today and did it in 4.04 Id say I could get below 4 minutes but just about.
I presume all times are set on maximum resistence?

You'll defo get under 4 mins mate. My girlfriend genuinely did about 4m05 recently on her 1st attempt.

If you get your technique down I'd suggest you will hit 3m40 in no time at all!:)

Set the 'resistance' to 6 and see how you get on.

The Guvnor · 11-12-2011 11:47AM

Between 2 and 3 minutes

AntiVirus wrote: »

Pain in the arse the elbow tendonitis! Mine was coming along nicely until I lifted my girlfriends suit case up yesterday, thankfully it doesn't seem to bad today. I'll know when I'm on the rower tomorrow.

I know - and people cannot see your tendonitis so you end look like a large twat saying sorry I cannot lift that 20kg bag cause of me tendonitis!:D

Usually followed by but why do you go the gym all the time.... LOL

Heat helps AV be it bath, deepheat, infrared lamp and I will be doing 2.5kg roll-ups as Barry suggested.

AntiVirus · 11-12-2011 03:11PM

Between 2 and 3 minutes

The Guvnor wrote: »

I know - and people cannot see your tendonitis so you end look like a large twat saying sorry I cannot lift that 20kg bag cause of me tendonitis!:D

Usually followed by but why do you go the gym all the time.... LOL
.

More embarrassing for me my girlfriend said quite loudly, "Let me do that for you"

I'm off to the gym now, so I'll see how the elbow is. Doesn't seem to bad now

The Guvnor · 13-12-2011 08:59AM

Between 2 and 3 minutes

Just wondering if ultrasound would be effective?

Did a session yesterday was ok.

Basics of it was:

903m in 3 mins as a warm-up at lowish stroke rate.

7636m in 30 mins which included me stopping for about 20 seconds to take off the neoprene elbow sleeve. I was also chatting with an instructor for the last 12 minutes as well!

However before the 30 minute piece I did some 2.5kg roll-ups/down with 2.5kg and then the 903m which meant my forearms were a bit worked before the half hour which made holding onto the handle fun!:D

The Guvnor · 16-12-2011 06:30PM

Between 2 and 3 minutes

Not going to the gym as much in an attempt to help the elbow issue and rib issue heal itself.

Barry - elbow most likely to be proximal or a mix of both!

On Wednesday I was doing light back and as usual do the warm-up cool down on the erg.

Warm-up was three minutes.

I set the DF (drag facgtor) to 105 which is what about 4.

I did 911m in 3 minutes which is ok given the stroke rate average was 24.

I had to rate higher due to the elbow and breathing was I thought a bit shallow due to the rib but cannot be certain.

Averages:

363w
1m38.7 / 500m
24 SPM
303m & 303m & 304m so consistent.

I'd like to average 400 watts for the 3 mins with the same stroke rate.

The 2 minute cool down was 546m = 1m49.8 = 23 SPM.

The Guvnor · 20-12-2011 03:16PM

Between 2 and 3 minutes

Did another 30mins today.

Was not bad - did this one at home. I know I have a Concept 2 in the snooker/pool room. (Anyone want an american 8x4 iirc pool table):eek::D

Now the model I have is the 'C' with PM2

Issue none - set it to 3.5 and was using a countdown timer and displaying average 500m.

A couple of things:

The Model C handle is much bigger than on the D/E felt like I was holding a wet coke can - slippy and fat and shorter as well.

The shortness is/can be an issue as arms closer to knees etc.

Machine is nosier but that's not a major complaint.

I was getting faster all the time which was good - I could see the average 500m's going down from 1m58 at the start to finish of 1m54.9.

7835m
1m54.9 / 500m
21 SPM
230.9 Watts

Elbow still playing up and interesting to do this in room with heat actually on and me the twat with a thermal top on as I was thinking of going to the gym but was tight on time.

Not bad but doing 8k will take some work!

Snooker table free to a good home!:)

The Guvnor · 28-12-2011 10:59PM

Between 2 and 3 minutes

No rowing or any training since this session as I despite waxing on in the cold thread caught a cold.

Not overly bad - just the usual sore throat and blocked nose etc.

So apart from some walking no exercise since - however two of the walks were vigorous enough to count as exercise albeit tenuously!:D

Elbow not back to full pre-tendonitis but getting better and no doubt the lay off has helped.

Will be back in the gym on Friday.

Will try and get 1 more 1k and 1 more 30 min session in before 2012 dawns.

Will see if we can improve on the season's best etc.

No weight gain over the festive period which was surprising!

Who needs the gym?:D

The Guvnor · 22-03-2012 06:03PM

Between 2 and 3 minutes

Don't panic Dom this thread has not been forgotten - I've done a few sessions in 2012 will post them up soon.

Hanley · 30-04-2012 10:41PM

Between 2 and 3 minutes

Hands up who owns a C2??

Myself and Barry just got our hands on a Model E C2 w/ PM4 monitor today. Don't hate!!

Christened it with a 500m for time test and 2 of the gym's fighters did 30sec on/30sec off x10.

I pulled a 1m 23.8s - shocked and delighted with that!

Orla K · 30-04-2012 10:52PM

Hanley wrote: »

I pulled a 1m 23.8s - shocked and delighted with that!

The first time I read that I thought it meant 1metre in 23.8 seconds

Barry.Oglesby · 30-04-2012 10:57PM

Orla K wrote: »

Hanley wrote: »

I pulled a 1m 23.8s - shocked and delighted with that!

The first time I read that I thought it meant 1metre in 23.8 seconds

When I said we should do a 500m it took him about 23.8 seconds to cover the last metre to the rower alright. 500s are horrific. Might do a 1000 tomorrow if I have some time in the afternoon.

AntiVirus · 01-05-2012 12:51AM

Between 2 and 3 minutes

Hanley wrote: »

I pulled a 1m 23.8s - shocked and delighted with that!

That's a good time, I bet that felt great :-D

AntiVirus · 01-05-2012 12:53AM

Between 2 and 3 minutes

Barry.Oglesby wrote: »

500s are horrific. Might do a 1000 tomorrow if I have some time in the afternoon.

You're about to discover (in a painful way) all distances in rowing are horrific :-D

Hanley · 01-05-2012 08:39AM

Between 2 and 3 minutes

AntiVirus wrote: »

That's a good time, I bet that felt great :-D

It's sure been a while since I felt that "great" anyway!!

Barry.Oglesby · 01-05-2012 08:40AM

AntiVirus wrote: »

Barry.Oglesby wrote: »

500s are horrific. Might do a 1000 tomorrow if I have some time in the afternoon.

You're about to discover (in a painful way) all distances in rowing are horrific :-D

It's a pain that I'm used to

. This is my 2nd rower I had a D model up to a couple of years back. I used to the bulk of my interval training for fights on them and I programme a lot of rowing for my fat loss clients.

That being said last nights 500m was my first row in 3 years! I posted a 1.26... actually I thought it was a 1.25 but I'm told otherwise. I'd like to do sub 1.20 before the end of the summer.

Hanley · 01-05-2012 09:02AM

Between 2 and 3 minutes

Barry.Oglesby wrote: »

It's a pain that I'm used to . This is my 2nd rower I had a D model up to a couple of years back. I used to the bulk of my interval training for fights on them and I programme a lot of rowing for my fat loss clients.

That being said last nights 500m was my first row in 3 years! I posted a 1.26... actually I thought it was a 1.25 but I'm told otherwise. I'd like to do sub 1.20 before the end of the summer.

Hahahaha let it go. I'm at least 72% sure it was a 1m 26.5s.

..and even if it wasn't, I was just setting you up for a nice guaranteed PR next time.

What about a <3m 30s 1km, is that in the immediate future?? I really need to learn how to row properly.

AntiVirus · 01-05-2012 09:14AM

Between 2 and 3 minutes

Barry.Oglesby wrote: »

It's a pain that I'm used to . This is my 2nd rower I had a D model up to a couple of years back. I used to the bulk of my interval training for fights on them and I programme a lot of rowing for my fat loss clients.

That being said last nights 500m was my first row in 3 years! I posted a 1.26... actually I thought it was a 1.25 but I'm told otherwise. I'd like to do sub 1.20 before the end of the summer.

Ah ok, I thought this was your first time using the rower. 1:26 is an great time too. If that's your time after 3 years without rowing I'm sure you'll get down to a 1:20.

You should put up a leader board in the gym. It would be good for some competitive fun.

Barry.Oglesby · 01-05-2012 12:16PM

AntiVirus wrote: »

Ah ok, I thought this was your first time using the rower. 1:26 is an great time too. If that's your time after 3 years without rowing I'm sure you'll get down to a 1:20.

You should put up a leader board in the gym. It would be good for some competitive fun.

Way ahead of you. Put a 500 time up last night. Though "fun" probably isn't the first word that springs to mind! Hedley posted the best time last night, 1.23 which is actually my previous PB. I have cunning plans to oust him though involving spiking his drinks.

I think i can shave a few seconds off by just improving my technique slightly. I felt a bit jerky in the seat last night and I did have okay technique before as one of my old training partners was an erg freak. (he had his name on the C2 website leaderboard at one stage) My plan would be to keep 1.16/7 pace for the first 250m and then try to sustain 1.20 for 100m, then as you know it's all just balls and tears for the final 150m. Balls and tears.

I'm not sure what my 1000m time will be and I won't get a chance to do it today. Based on last night I'd say it will be sub 3min pace for 600m and then just fall off and DNF.

The Guvnor · 01-05-2012 01:42PM

Between 2 and 3 minutes

Hanley wrote: »

Hands up who owns a C2??

Myself and Barry just got our hands on a Model E C2 w/ PM4 monitor today. Don't hate!!

Christened it with a 500m for time test and 2 of the gym's fighters did 30sec on/30sec off x10.

I pulled a 1m 23.8s - shocked and delighted with that!

1m23.8 is a very good time H. Thankfully not quite as good as my historic best which was 1m23.1 or 1m22.9 cannot remember precisely.

What level were you at, out of interest?

Now for fun please do a 1k and suffer...:D

The Guvnor · 01-05-2012 01:45PM

Between 2 and 3 minutes

Barry.Oglesby wrote: »

When I said we should do a 500m it took him about 23.8 seconds to cover the last metre to the rower alright. 500s are horrific. Might do a 1000 tomorrow if I have some time in the afternoon.

It will only take 3-4 mins Barry - you should defo do one.

I was only talking to my dentist yesterday about my quest for a sub 3min 1k.

He thinks it's very doable if one trains everyday and does endurance weights.

I asked about training and he said get the speed work in with minute on minute off pieces two seconds less than race pace so 1m28 and at least 10 min on min off pieces!:eek:

Fair enough - going to get back on this.

The Guvnor · 01-05-2012 01:56PM

Between 2 and 3 minutes

Sub 1m20 500m can be trained for BUT the technique that works for this is not normal rowing technique - more stress on the lower back.

This is good to give you guys a good example of what the actual rowers are doing - very few do less than 1m12 even for a stroke of or two!

https://www.youtube.com/watch?v=qi-kOcmAwiY

Barry.Oglesby · 01-05-2012 01:59PM

The Guvnor wrote: »

It will only take 3-4 mins Barry - you should defo do one.

I was only talking to my dentist yesterday about my quest for a sub 3min 1k.

He thinks it's very doable if one trains everyday and does endurance weights.

I asked about training and he said get the speed work in with minute on minute off pieces two seconds less than race pace so 1m28 and at least 10 min on min off pieces!:eek:

Fair enough - going to get back on this.

I think he's wrong. I ain't no rower but I know things about physicalnesitude. If I were interested in doing a sub 3 minutes, I'd build my power base first (strength and power) and work on my endurance on the rower.

Hanley · 01-05-2012 02:43PM

Between 2 and 3 minutes

The Guvnor wrote: »

1m23.8 is a very good time H. Thankfully not quite as good as my historic best which was 1m23.1 or 1m22.9 cannot remember precisely.

What level were you at, out of interest?

Now for fun please do a 1k and suffer...:D

I think it was on 10... Does it matter?

I'll do a 1km next time I'm in the gym with someone to give me some stick. No way am I interested in suffering that much in solitude!!

Barry.Oglesby wrote: »

I have cunning plans to oust him though involving spiking his drinks.

Spike me with roidzz please.

The Guvnor wrote: »

I was only talking to my dentist yesterday about my quest for a sub 3min 1k.

He thinks it's very doable if one trains everyday and does endurance weights.

I was talking to my mechanic about my investment strategies last night...

:D

The Guvnor · 01-05-2012 02:59PM

Between 2 and 3 minutes

I did ask for that.

In all fairness he did win a few national titles in an eight and came second a while back in the BIRC posting 6m10 for a 2k in his mid 40's.

I think at his best he did a 7m35 for 2.5k which was the distance at the time for the erg.

I am with you on the power Barry but as an ex-rower myself I know what he means and do agree with him.

The stroke in theory is always the same except for distance you do 20 strokes a minute and at pace you do 28-32. The lower splits yielded purely by the extra speed.

Level 10 - I cannot row at level 10. Were you rating high or low? I would do a 500m piece at level 4-5.

100m are fun on the erg - anything sub 16 seconds is good and under 15 seconds is very good.

The Guvnor · 01-05-2012 03:00PM

Between 2 and 3 minutes

Good to get a bit of comp on the erg back again - Transform might even program in a 1k sometime this year...:D

Hanley · 01-05-2012 03:19PM

Between 2 and 3 minutes

The Guvnor wrote: »

I did ask for that.

In all fairness he did win a few national titles in an eight and came second a while back in the BIRC posting 6m10 for a 2k in his mid 40's.

I think at his best he did a 7m35 for 2.5k which was the distance at the time for the erg.

I am with you on the power Barry but as an ex-rower myself I know what he means and do agree with him.

The stroke in theory is always the same except for distance you do 20 strokes a minute and at pace you do 28-32. The lower splits yielded purely by the extra speed.

Level 10 - I cannot row at level 10. Were you rating high or low? I would do a 500m piece at level 4-5.

100m are fun on the erg - anything sub 16 seconds is good and under 15 seconds is very good.

Why don't you go at level 10? My rowing knowledge is limited and still don't get how 10 and 4 don't offer different levels of resistance.

Not sure what my rate was tbh. I think Barry's ended up around 36.

All things being equal, if I pull a 500m at the same stroke rate on L4 and L10, which should be quicker?

With strokes, you should generally always aim to rate 28-32, the extra "speed"/faster times being pulled by virtue of a higher power output per stroke, by pulling harder?

The Guvnor · 01-05-2012 04:33PM

Between 2 and 3 minutes

Hanley wrote: »

Why don't you go at level 10? My rowing knowledge is limited and still don't get how 10 and 4 don't offer different levels of resistance.

Not sure what my rate was tbh. I think Barry's ended up around 36.

All things being equal, if I pull a 500m at the same stroke rate on L4 and L10, which should be quicker?

With strokes, you should generally always aim to rate 28-32, the extra "speed"/faster times being pulled by virtue of a higher power output per stroke, by pulling harder?

I cannot row with good technique at level 10.

Levels 1-10 let more air into the flywheel and therefore the drag coefficeint will vary on the machine from about 90-130 or so IIRC.

Level 4 will be about 105. Now perhaps level 6 is a fair compromise this is about 115 or so.

On the power - in theory the power per stroke is always the same - this does go out the window a bit but if it makes any sense...

When rating 20 or 40 the only difference should be the speed of the recovery which is the time spent coming forward for the next stroke.

As Pinsent said they would do 1m40 or a 1m39.something for 30 minutes at a stroke rate of just 20.

He then goes and does 1m25.6 for 2k but at a stroke rate of 29-32 average. The power per stroke could in fact be more at the lower rate.

The low times come from getting more strokes in. 500m is the limit for muscling the machine IMO - throw in another 500m and perhaps the arms and back get tired but the legs are still freshish but without your arms and back it just gets disjointed etc.

They reckon a competitive stroke in the Ox-Cam boat race is roughly equivalent to lifting 50kg from floor to shoulder 36 times a minute.

You still did 1m23 for 500m and for this distance my advice would probably slow you down but would result in a better time over 1k or 2k and a more comfortable experience for say 30 minutes.:D

Your 1000m row time!

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