*** Official 500m Rowing Challenge***

Anybody with an ounce of fitness will be able to do 10k (for reference, I'm around 16 stone of flab and until quite recently hadn't exercised for years). It doesn't need to be fast - just row at a pace that you find comfy to set a time and then you have something to work to beat next time.

I've only done 10k a couple of times as I generally row for 20-30 minutes at a time. My own times for future reference...

img1310304395.png
 
Knocked a second off so 1:56 was going ok until 2 big women came either side of me and I lost concentration, computer was predicting 1:51 until they came and messed about
 
I'll definitely get involved with this next time I'm in the gym, should be fun. Love a bit of rowing, but usually go with 250m intervals for my cardio workouts. 500 is going to kill me!
 
PeterNem said:
Anybody with an ounce of fitness will be able to do 10k (for reference, I'm around 16 stone of flab and until quite recently hadn't exercised for years). It doesn't need to be fast - just row at a pace that you find comfy to set a time and then you have something to work to beat next time.

I've only done 10k a couple of times as I generally row for 20-30 minutes at a time. My own times for future reference...

img1310304395.png
Click to expand...

My 2k pb is 6:03.2 and 5k is 16:30

I managed to come second in last years British Indoor Rowing Championships with a time of 6:11.0 (with a cold :D) in the open heavyweight cat.

Here is a pic of my medal for proof:

 
MBennett said:
My 2k pb is 6:03.2 and 5k is 16:30

I managed to come second in last years British Indoor Rowing Championships with a time of 6:11.0 (with a cold :D) in the open heavyweight cat.

Here is a pic of my medal for proof:
Click to expand...

Those are some crazy times :eek:

You obviously take it pretty seriously...can I ask what does a typical training week looks like for you?
 
Very impressive, MBennett!!

I rowed this weekend for the first time in a few weeks and my knee seems to be pretty much better! yay! 25 mins both days (5363 and 5506 metres). Now I'm fixed I'll find a moment to do the 500m thing.
 
neon.uk said:
Those are some crazy times :eek:

You obviously take it pretty seriously...can I ask what does a typical training week looks like for you?
Click to expand...

Yeah sure - Typically I train 4 days a week in the gym but will do a couple of days a month on the water as well.

Day 1)
2k warm up
6 x 500m with 1 min rest - typically looking to hold 1:30 for all 6
2k warm down

20 minutes weights on arms, drop sets, alternating between corresponding muscle groups - ie drop set on biceps, then switch to triceps and then back again with 30 secs rest tops.

10 minutes on core.

Day 2)
Day off

Day 3)
2k warm up
3 min rest
2k @ 80% - around 6:20
3 min rest
2k @ 50% - around 7:30
3 min rest
2k @ 80% - around 6:20
3 min rest
2k warm down

20 minutes drop sets for legs, using similar rest periods and switch between muscle groups as with the arms.

10 minutes on core.

Day 4)
Day off

Day 5)
2k warm up
5k @ 90%+ - 16:45 or better
2k warm down

20 minutes drop sets for chest shoulders and back... etc...etc

10 minutes on core.

Day 6)
1 hour row - nice and slow, working on technique - known as UT2 in the biz :)

Day 7)
Rest



Obviously this is subject to change on what I am concentrating on distance wise but a general mix of lactic training and aerobic training are always used no matter what.
 
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