*** Official 500m Rowing Challenge***

I will be doing it tomorrow....

I'm thinking of doing a couple of minutes of warm up then stopping and going for the 500m sprint - wise choice? Don't really want to jump straight in and do it or do it at the end of the session.
 
Had a wee row tonight, just took it relatively easy, managed 500m in 1.40 no sweat. Think I'll have another bash at some point tomorrow and do it properly if I get a chance.
 
sigma said:
I will be doing it tomorrow....

I'm thinking of doing a couple of minutes of warm up then stopping and going for the 500m sprint - wise choice? Don't really want to jump straight in and do it or do it at the end of the session.
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If you are going to push yourself on the rower I would suggest doing it prior to any other workout you have planned and giving yourself a warm up. I recommend a 2k paddle with 3x100m sprints thrown in, this will warm the muscles and open the capillaries ready for some strenuous 500m action!! :D

Then give yourself a few minutes to mentally prepare.

When doing 500m my strategy is to smash the first 10 strokes to try and get the lowest number possible as quick as possible (1:15 for me), apparently the first 10 strokes are free energy (something to do with atp mechanisms, although I don't understand the biology behind it) so it should not hurt yet. The first 10 strokes at short on the slide but I lengthen out so that by the time the 11th stroke is taken I am rowing at full slide using the full leg drive and rowing with correct form. Then it is a matter of holding that for the next 300m at the target split. The final 100m is difficult as the lactic acid floods the muscles and movement becomes difficult. I will typically shorten the stroke again and just try to hold the split.

Hope my strategy helps!
 
MBennett said:
If you are going to push yourself on the rower I would suggest doing it prior to any other workout you have planned and giving yourself a warm up. I recommend a 2k paddle with 3x100m sprints thrown in, this will warm the muscles and open the capillaries ready for some strenuous 500m action!! :D

Then give yourself a few minutes to mentally prepare.

When doing 500m my strategy is to smash the first 10 strokes to try and get the lowest number possible as quick as possible (1:15 for me), apparently the first 10 strokes are free energy (something to do with atp mechanisms, although I don't understand the biology behind it) so it should not hurt yet. The first 10 strokes at short on the slide but I lengthen out so that by the time the 11th stroke is taken I am rowing at full slide using the full leg drive and rowing with correct form. Then it is a matter of holding that for the next 300m at the target split. The final 100m is difficult as the lactic acid floods the muscles and movement becomes difficult. I will typically shorten the stroke again and just try to hold the split.

Hope my strategy helps!
Click to expand...

Thanks for that, wish I read if before I went. :o

I managed a 1:48!!!




























Yeah right! :o:o:o


2:13:07 :cool: Concept 2 on level 6.

The computer said I was on track for a 2:07 until I started to get tired then it ended up at that.

My method was a few stretches/movements at home, standing squats etc then about 40 seconds rowing before bashing out the 500m. I think I could have pushed a tiny bit harder but tbh I was ****ed afterwards! Really felt it and pushing out squats afterwards was crazy.


So yeah, as expected, super unfit! Now to work out a way of getting fit. I'm thinking of replacing one weights session with some cycling/rowing/circuit training, takes some strain off the dodgy wrist too. At least I have something to aim for now.
 
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I failed miserably; only my 2nd time on a rowing machine in 2 years and I only managed a 1m 40sec .

Let me know if you're planning any cycling challenges ;)
 
SDK^ said:
I failed miserably; only my 2nd time on a rowing machine in 2 years and I only managed a 1m 40sec .

Let me know if you're planning any cycling challenges ;)
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I would love a cycling challenge, the only problem with that is there is no industry standard for cycling machine like there is for the rower.
 
MBennett said:
I would love a cycling challenge, the only problem with that is there is no industry standard for cycling machine like there is for the rower.
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Yeah I was thinking that after I posted it, even 2 exercise bikes of the same brand side by side can differ quite a lot. Out on the road wind and gradient are the big variables.

Without diverting the thread too much :
I can comfortably cycle 100 miles in under 6 hours solo - 102 miles in 5hrs 46mins : http://connect.garmin.com/activity/79724600
 
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