Indoor Rowing
41 watchers
Nov 2022
8:49am, 14 Nov 2022
8,657 posts
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Jef
did an experimental threshold session this morning of just 8 minutes at r26. Average pace for that was 1:57 dead, which equates to 7:48 for a 2k. At this stage that’s not terrible and it gives me a bit of a marker. Nice one Nellers, I'm still putting off a test 2k ( which I really need to gauge most fitness plans ) I don't feel Id be too much different currently |
Nov 2022
8:51am, 14 Nov 2022
39,888 posts
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Nellers
Doing an 8 minute piece was a way of fooling my cowardly brain into doing almost-a-2k-test, mate. I don’t think that I could have done much more at this stage even with a full psych up and all that crap. It’s pretty much where my sustainable top end is right now. |
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Nov 2022
9:07am, 14 Nov 2022
8,658 posts
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Jef
May look at Manchester if I can make the weight. It is a never-ending source of annoyance to me that the threshold between lightweight and heavyweight is 75 kg. I weigh 76 kg. My waistline tells me I could lose a kilo or two but no matter how I try, it's just not happening ... I used to hover around 78 and then drop the extra weight about a month before the competitions. It was easy if I was in for a shout at a medal but if I knew I was just going to be in the pack then ... meh ! Currently I'm 86kg and dropping about 2 kilo a month without too much effort so Manchester might be a bit of a reach. The main target is World Police and Fire Games. I'll be 60. I think thats doable. |
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Nov 2022
9:09am, 14 Nov 2022
8,659 posts
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Jef
Nellers Thats all you need at the moment though. You can do all your training based on those figures. Always good to have a line to work from 
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Nov 2022
12:45pm, 15 Nov 2022
2 posts
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PhilP
Firstly, thanks very much to all those who've offered welcomes, kind words and advice - it's very much appreciated. My local community gym is the only place I can afford to go. It's very small (can only accommodate max 6 people at a time), doesn't have that much equipment and just the one rowing machine which means lengthy sessions (>10mins) on any one piece of equipment is a bit of a no no. Longer is possible if it's quieter but it's all I have access to so not complaining. I managed an initial 10min session tyoday just as tryout. As an almost complete novice, I thought I'd see how far I could get in c10mins and also do a 500m 'sprint' to establish some baselines. As you can see, I managed to do 2000m in c10'35" and 500m in c2'25". Only after I'd finished did I realise that the damper was on 9 as I hadn't worked out where it was on the machine until after I'd finished!). Clearly, it's v slow compared to the times on the 'little league of 2000m times' but at least it's a place to start. My newbie question is - am I wasting my time trying to do indoor rowing if I can only occasionally have longer than a 10min session each time I attend the gym and/or, given that's all I have access to at a cost I can afford, how do I maximise my time to improve my technique and fitness? I do apologise for intruding on this thread with my novice questions. If there is a better place for me to post such queries, then please do point me in the right direction. Many thanks again for the warm welcome. PS. Apologies for the size of the images but I can't work out how to shrink them. |
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Nov 2022
1:21pm, 15 Nov 2022
8,712 posts
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Jef
Hi PhilP. Dont worry about posting any question at all. If youre unsure then ask. .. although you may get a ew different answers AND they may all still be correct but from different standpoints. 1. Sorry if you already have this figured. Damper lever is different on all machines depending on how clean they are. If you go into "More options" you will see a "display Drag Factor" Play with the lever till you get a drag of between 115 to 140 ( you'll figure what suits you best ) and use that. 2. What do you want to get out of the rowing ? Thats the biggest factor of how much youre going to want to use it . |
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Nov 2022
1:25pm, 15 Nov 2022
8,713 posts
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Jef
..continued. As with all things, you need a base to work off whether youre aiming to do 500 sprints, the common 2000 metre race or marathoning. The bigger your base the stronger you are when the going gets tough. The Pete Plan was designed by Pete Marston to fit into a Lunch Hour and is a simplified version of the Wolverine Plan ( which can involve rows of up to 1 Hour and 20 minutes. A simple answer to pitch some basic training would be 4 times a week and at least 30 mins a session BUT you can play around with that by maybe getting the heart rate up on other cardio machines first. |
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Nov 2022
1:31pm, 15 Nov 2022
8,714 posts
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Jef
So, Pete Plan can normally be done in about 45 mins. and be 4 to 5 sessions a week. When I was pushed for time I used to do a 4 sessions a week workout. 2 x 30 mins where the first 10 mins got my heart rate up into Zone 2 and then let it sink in there. A 3 x 2k with 4 min rest or a 2 x 15 minute effort. ... and either a 6 x 500 2 min rest. metres or 8 x 500 metres on a 3 min rest. This was just something I adapted to fit into a tight week. Life got a lot easier when I bought my first second hand machine though and that only happened when I got addicted and wanted to enter competitions. |
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Nov 2022
3:20pm, 16 Nov 2022
8,731 posts
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Jef
Obviously a 10 to 15 min workout each visit will give you improvement if you slowly increase the level of effort but you are only going to be able to go so far until you are maxed out without a longer investment.
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Nov 2022
4:37pm, 17 Nov 2022
11,795 posts
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_andy
Please do ask questions here
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