Indoor rowing - Concept 2

[Andyt_uk]

Only just started back but trying to incorporate the rower into a few sessions a week.

Hit 20:59.8 for 5k just last week, sat at 21:40 for most but managed to up it in the last 500-1000m to take it under the 21min mark. Hopefully look to get it under the 20min mark over the year

Years ago I was around the 7:20 mark for 2k but that was many years ago.

What's peoples preference in terms of rowers? After trying a waterrower in a shop a while back I'd love to get one for the garage/home gym but wondering how they'd compare to a Concept2 in reality.

 

[Hedge]

In a burst I can get the concept 2 down to 1.15 / 500.

But thats literally a blast without sustaining anywhere near that rate.

I do enjoy rowing though, and being 6ft 3-4 helps.

 

[Street]

I've been rowing properly for the last 6 months. I injured my ankle and couldn't run on it so bought myself a Concept2. I've done about 700k meters now working my way through a plan.

I've not done a 2km timed piece yet but my PB for 10km is 39:28.1 at the start of the year.

I'm doing intervals tonight, 4x2km/4' rest.. Always fun! My aim this year is to get a sub 7 2km.

 

[hellarda]

This is my fourth year rowing at uni, and also my most intense. We are currently doing 15 sessions a week, as we have big aims at Henley Royal and other big regattas this year. Training works out at around 160km a week in total (roughly 75km on the ergo and 85km on the water) on top of three weights sessions a week.

Massively enjoying it though, but big commitment.

Just make sure you guys are doing the correct technique on the ergo, it will make a huge difference to your scores, and you run a much lower risk of injuring backs etc. Check the video on the concept2 website, or DecentRowing channel on Youtube.

EDIT: also have a 5k test tomorrow, which I'm not looking forward to in the slightest

 

[rodders]

Just managed a 18:47.5 for 5k. Chuffed I managed under 19 minutes. It's about 30 seconds off my best from earlier this month. Must not have tried hard enough as 30secs should be hard to find that quickly.

 

[Street]

Good work!

I just set a new 2km PB while doing my 4x2km intervals.. 7:16.7! I definitely think I can do a sub 7 2km this year.

 

[rodders]

Was that your first or last 2km ?

 

[Street]

The first one! I usually try and match the average pace from my previous intervals for the first three then go all out on the last one, but I wanted to see how fast I could go. I averaged 7:33.2 overall so not too bad. I reckon I could shave a few more seconds off the 2km time as I was holding back slightly knowing I had 3 other reps to do!

 

[rodders]

Must be able to shave some seconds off if holding back for the other reps.

I need to loose 15secs. I didnt chuck, so I could push harder. Not sure if I can push 15secs harder yet though. Need to hold 1:45 I think it is per 500m

 

[hellarda]

PBd on my 5k test yesterday with 18:00.6 really annoyed about the .6 though.

Was the worst 18 minutes I've ever experienced. Thought I was going to pass out with about 800m to go

 

[Street]

Wow, impressive.. That .6 is a bitch though. Sounds like it hurt!

I need to loose 15secs. I didnt chuck, so I could push harder. Not sure if I can push 15secs harder yet though. Need to hold 1:45 I think it is per 500m

Yeh, every extra second gets a bit more of a battle at that pace.

 

[Dunners]

Got myself one of these last weekend - been great so far. Went all out and managed 7.42 for 2k which is a long way off some of you guys. Will be aiming to get that down!

That Brian Shaw video is mental...

 

[rodders]

PBd on my 5k test yesterday with 18:00.6 really annoyed about the .6 though.

Was the worst 18 minutes I've ever experienced. Thought I was going to pass out with about 800m to go

Nice! well done but yeah, that 0.6 grrr!!!

Just did 100m in 16.8sec and 500m in 1:32.6 really flagged at the end of the 500m, had nothing left for the last bit.

 

[MBennett]

I have had a look through my 2011/2012 season (basically I recorded EVERYTHING I rowed that year) to pull out a list of how my times related to each other according to distance, relative to my 2k split.I hope this gives some others a bit on guidance where they could or should be aiming.

They were as follows:

500m - 2k split minus 11.5s
1000m - 2k split minus 4.0s
2000m - N/A
5000m - 2k split plus 6.5s
1000m - 2k split plus 12.0s
30mins (free rate) - 2k split plus 9.3s

So an example of using this - say if your 2k time is 7mins (1:45.0) your 500m time would be 1:33.5s and your 10k would theoretically be 39 minutes (1:45.0 +0:12.0 = 1:57.0). Obvious caveat here is this was based on me and I was always a bit better at the sprinting.

 

[MBennett]

Nice! well done but yeah, that 0.6 grrr!!!

Just did 100m in 16.8sec and 500m in 1:32.6 really flagged at the end of the 500m, had nothing left for the last bit.

Rodders, all your times are suggesting you are now a sub 7 min 2k guy.

It is a mind game of a distance with it being too long as a proper sprint and too short to not sprint it. If you need some help you could always try my workout I would always do to hit my 2k target.

Set up the rower to do 500m intervals with 1 minute rests (this is a standard workout on the concept model D onwards). You must then proceed to do as many 500m as possible without letting the split get above your 2k target (1:45.0) for each split. Obviously do not tire yourself out by wasting too much energy and going to low but also don't let it go above - think of it like Speed the movie! Remember to row very lightly between each split to pump the lactic acid out of your legs. If you can do 6 consider that confirmation that you WILL be able to hold that split for 2k. 7 splits or more and you are going to breeze it.

All the best!

 

[MBennett]

PBd on my 5k test yesterday with 18:00.6 really annoyed about the .6 though.

Was the worst 18 minutes I've ever experienced. Thought I was going to pass out with about 800m to go

Same for you as Rodders, but I want to see sub 6:45 2k!

My old Uni mate had a pb of 6:00.2 2k and never managed to go sub 6 - that must have hurt!

 

[Street]

My old Uni mate had a pb of 6:00.2 2k and never managed to go sub 6 - that must have hurt!

Ouch, that's a kicker! I'm on the Concept2 forums and some of the times being set there are impressive, especially for the age of the guys.

When I'm back from Scotland I'm going to finish the last two weeks on my plan and see what times I can set on the various distances. I think I've shaved nearly a minute off my 2k time since I started in August. I did it in 8:05.9 back then and that nearly killed me!

 

[rodders]

I did 5k of 500m hard 500m low the other day, so that's 5 and I averaged 1:47, some were lower than 1:45 but I pushed too low, 1:42, so burnt out.

I'll aim for all at 1:45

 

[hellarda]

Nice! well done but yeah, that 0.6 grrr!!!

Just did 100m in 16.8sec and 500m in 1:32.6 really flagged at the end of the 500m, had nothing left for the last bit.

Cheers, yeah really irritating. Have a 5k test every two or three weeks from now till April so will hopefully knock that off.

Same for you as Rodders, but I want to see sub 6:45 2k!

My old Uni mate had a pb of 6:00.2 2k and never managed to go sub 6 - that must have hurt!

Yeah I believe we are 2k testing next week, I'm aiming for sub 6:40, previous pb was 6:46 and I'm much fitter now so think that's achievable!

Wow, impressive.. That .6 is a bitch though. Sounds like it hurt!

Yeah hurt is an understatement. We also had to do it rate stepped, r32 for 2k, r34 for 2k and then r38 for the last 1km. I'm a big guy, high rate is not fun for me

 

[Jester*]

Thought I would add to this thread.

Rowing is popped into our Crossfit workouts from time to time.

Set a 1:30.4 500m on the 28th. Felt sick for about 15 minutes after that.