Rowing - The Concept2 Challenge

AKNel1 · **Posted:** 21 Feb 2010, 02:11

TARGETS (next week)(long term)(PB)
2k walk (19.00)(15.00)(18.14)

Decided not to go after a PB and just concentrate on getting through comfortably without too much shin pain. Came in at 18.50

500m Row (1.54)(1.45)(1.47.9)

Had a really good start going at 1.48/1.49 pace through 420 metres. Then made an error and started to look at the wrong reading (average pace instead of time) it dropped to 1.56 so I eased right off up to the line and then clocked my error. My time 1.53.7

2K Cycle (4.12)(4.00)(4.15)

This is hard work because its basically flat out all the way - clocked 2.03 through the first Km, then gritted the teeth and came home in 1.56 for a 3.59 8-)

delighted to be inside 4.00. (FAO UncSi the bike is stamped TechnoGym if that helps)

2K Row (8.59.9)(8.29.9)(8.28)

Felt a bit queasy following the bike, so took 5 minutes to go and sit on a Gym Ball & pretend to do some exercises :lol:

Set the pace boat to 2.20 splits (9.20 pace)going nicely to 1,000 (2.13, 2.16) really struggle in the 3rd section but kept it inside 2.20 (just) then clocked a 2.17 for the final 500m & a 9.05.3

2K Walk (19.00)(15.00)(18.14)

Felt a bit sick, so packed up and went home - legs very wobbly :oops:

Cumulative target (53.06) long term (<50.00) Individual PB's only (50.59) PB (54.02)

Hotpot · **Posted:** 21 Feb 2010, 13:43

Hotpot wrote:

7m 59s

7m 54s

7m 58.6s

8m 08.6s

7m 54.0

7m 48.0

7m 44.2s

7m 43.0s

7m 35.0s

I am a machine 8-)

papiss dog · **Posted:** 21 Feb 2010, 13:46

You still need to shave 10seconds off that time to beat muzzinho.

I'm a machine also....one that needs condemning

Hotpot · **Posted:** 21 Feb 2010, 13:53

-DC- wrote:

You still need to shave 10seconds off that time to beat muzzinho.

I'm a machine also....one that needs condemning

I reckon I have more in the tank

Might have one more go this week and just aim to beat the 7m35s. I'll keep up with the other cardio stuff and I'm setting the target of...let me consult my filofax...Friday 19 March (Gold Cup day) to better 7m 26s :mrgreen:

Foxtrot · **Posted:** 21 Feb 2010, 14:12

Right I went to the gym this morning and had a stab at this

Now I got to the gym a couple of times a week and normally go on the treadmill - 5-6K at a decent pace (around 14K / hr) so consider myself to be reasonably fit (32 yrs old / 5ft 9 / 11st). I usually follow up with a 30 minute weights session.

Anyway I've not been on the rower for some time - set the resistance to 10 and started at sub 2m per 500 pace but I started to struggle at about 500m and got to 1K in 4:03 it was absolutely killing me. :oops:

Got off the machine my legs were like jelly, arms aching like hell, lungs burning. Took me quite a while before I could muster strength to carry on my workout.

Think I'll tackle it differently next time and just get a slow 2K on the board and go from there.

murf · **Posted:** 21 Feb 2010, 15:02

murf wrote:

Had another 'practice' go after my main gym session tonight.

Tried to keep 2:15 pace but knew I'd never make it after 1/4 distance. Hung on in for a 9:07

One day I will give it another proper go and make Division 2.

Just back. Didn't feel at my best but it wasn't after a day at work and a full gym session so was confident of cracking 9 minutes. Set out at that and maintained it for 1500m (7:30) and knew there was an 8:56 on the board to beat if I felt up to it. Went for it but there wasn't much left so I just equalled Paisley Park's 8:56. Hello Division 2

(my machine doesn't do set distance timings or decimals, I just look at the clock as I reach 2000m)

AKNel1 wrote:

CURRENT RANKINGS - 2000 Metres on a Concept II Rowing Machine at resistance level 10

Champions League (under 6mins 30sec)

Europa League (under 7 mins)

Premier League (under 7min 30sec)

Muzzinho 7.26
Unc Si 7.28

Championship (under 8mins)

7.33.7 Takeshi Kovacs
7.43.0 Hotpot
7.48.0 Neath Boy
7.50.5 Chocs
7.53.0 Stick
7.59.2 SOBD

Div 1. (Under 8mins 30sec)

8.05.0 Gazwood * (approximate time)
8.11.0 DJNuttie
8.20.0 URKiddingMe
8.22.0 Knulpuk
8.25.5 AKNel1

Div 2. (Under 9 minutes)

8.40.0 The Charlton Fan
8.40.0 lcfctom
8.56.0 Paisley Park
8:56 murf

Vauxhall Conference (Under 9 minutes 30 seconds)

9.05.6 -DC- *(Level 7 resistance)

Blue Square (Under 10 minutes)

Sunday League (Over 10 minutes)

11.39.04 -DC-

.

AKNel1 · **Posted:** 02 Mar 2010, 19:35

AKNel1 wrote:

The Thursday night challenge - Week 4

Missed training on Thursday & failed to finish all disciplines the previous 2 weeks, so had a crack at this challenge yesterday

18.14 - 2k walk - Got some Asics Oberon running shoes, so was able to do a little bit of light jogging (more like lumbering to be fair) in between walking, took it fairly steady for a 17.48 PB
2.02 (20.16) - 500m rowing challenge - Not as fast as last time (but did not finish all the disciplines last time), bit disappointed with a 1.56.6(19.44.6)
4.56 (25.12) - 2k cycle - set the resistance low and kept the pace around 107rpm for a pretty quick PB of 3.29(23.13.6)
10.06 (35.18) - 2k rowing challenge - took a break to get my breath back, did some Gym ball work and mat work & then hit the Rower again. Target was 2.15 splits for 9 minutes. Finished in 9.17.5 nowhere near a PB but much better than week 1 (32.31.1)
18.44 (54.02)- 2k walk - upped the pace for walking this week and did a couple of jogs to break 17 minutes for the first time 16.48(49.19.1)

Delighted with that (inside 50 minutes)

Next weeks target & long term (3 months) targets

2k walk (16.30 mins)(15 mins)
500m rowing challenge (1.55)(1.45)
2k cycle (Inside 4 minutes on level 5)(inside 4 minutes on level 10)
2k rowing challenge (9.00)(8.30)
2k walk (16.30)(15.29)

Total (47.55 mins)(44.44)

shogun · **Posted:** 02 Mar 2010, 19:48

Usually i do long distance rowing, but i will try and break the records here and do it under 6 mins.

Synyster · **Posted:** 09 Mar 2010, 13:02

shogun wrote:

Usually i do long distance rowing, but i will try and break the records here and do it under 6 mins.

Beat my 5;23, but you might need a twigged machine, and some roids before hand. :wink:

djwhew · **Joined:** Thu Oct 13 2005 **Posts:** 522

usually posting a time of 8 mins or just under.
tonight i put the resistance back up to 10
and just pulled a lot harder but very much slower, until the final 200m when upped stroke rate .
could not believe the time of 7 31, all by slowing it down.
at the start 1.45 ish gradually increasing until around 2.00 per 500m
i found this a much easier way
feel sure i should get under 7 30 with a bit of practise with new stroke rate

MHiggi · **Posted:** 28 Mar 2010, 16:43

This weekend I've managed to set a couple of pb's, 8:28.0 for 2k, and 22:47.0 for 5k. Now I can go on the leaderboard :wink:

Hotpot · **Posted:** 15 Apr 2010, 16:51

Hotpot wrote:

7m 59s

7m 54s

7m 58.6s

8m 08.6s

7m 54.0

7m 48.0

7m 44.2s

7m 43.0s

7m 35.0s

That last time was from 21 Feb, didn't make an appearance at the gym from then until last week :shock:

Eased myself back with :arrow:

8m 24s

Went back today, decided to up the pace :arrow:

7m 57s

7 weeks away and I've gone from Arnie :arrow:

Barney (Rubble :mrgreen:

)

Need to get back to the grind me thinks. Watch this space.

unc.si · **Posted:** 17 May 2010, 12:59

Not been to the Gym for months, but had a quick go whilst daughter was swim training yesterday and put in a 7.22 2k row. Felt like there was more in the tank as well, although my shoulders are a bit sore this morning.

MHiggi · **Posted:** 29 May 2010, 19:41

I made it into the Championship! Clocked a 7:51.8 this afternoon

SOBD · **Posted:** 17 Jun 2010, 09:39

Back to the gym this morning for the first time in a long time.

Clocked 8:11:0 for the 2k - not too far off my best. Looking to get back below 8 minutes in the coming weeks.

Hotpot · **Posted:** 17 Jun 2010, 23:27

Hotpot wrote:

7m 59s

7m 54s

7m 58.6s

8m 08.6s

7m 54.0

7m 48.0

7m 44.2s

7m 43.0s

7m 35.0s

8m 24s

7m 57s

I've barely been the gym since mid March so my 7m 35s above is a distant memory.

Dragged myself back last week and posted a very conservative 8m 50s

A couple of days later decided to test myself and managed 7m 56s - I was eff after that!

Earlier this week posted a 7m 58s

Hopefully I wont be leaving it another 10 weeks before returning to the gym.

SOBD · **Posted:** 21 Jun 2010, 18:27

SOBD wrote:

Back to the gym this morning for the first time in a long time.

Clocked 8:11:0 for the 2k - not too far off my best. Looking to get back below 8 minutes in the coming weeks.

Back at it this morning and happy to post a PB of 7.53.2

Next try Wednesday morning

SOBD · **Posted:** 23 Jun 2010, 09:57

8:01.9

SOBD · **Posted:** 28 Jun 2010, 21:34

7:45:2

SOBD · **Posted:** 05 Jul 2010, 21:01

7:42:0

Synyster · **Posted:** 05 Jul 2010, 21:21

Not a Concept2 time, but I run a 4min7 KM the other day on the treadmil. was almost a sprint, half hour later I was actually sick.. ate an unheated up chinese from a few days ago just before. :oops:

Proud of the time though.

SOBD · **Posted:** 05 Jul 2010, 21:35

I feel a new thread coming on - "tcf's 1km challenge (with a chinese twist :mrgreen:

)"

I was cream-crackered after the 2km row, felt like a baby giraffe learning to walk as I stumbled away from the rowing machine :oops:

Darbyand · **Posted:** 06 Aug 2010, 17:17

djwhew wrote:

usually posting a time of 8 mins or just under.
tonight i put the resistance back up to 10
and just pulled a lot harder but very much slower, until the final 200m when upped stroke rate .
could not believe the time of 7 31, all by slowing it down.
at the start 1.45 ish gradually increasing until around 2.00 per 500m
i found this a much easier way
feel sure i should get under 7 30 with a bit of practise with new stroke rate

From this post I get the feeling this has been covered earlier but I can't trawl through 8 pages to find out.

Technique: I find that when I slow down and really haul back on the handles my 30 minute predicted time shoots up...but that really takes it out of me so i end up going back to more frequent shorter "strokes". Slow and steady with hard pulls :wink:

is that the way to go?

As for times I've always tended to see how far I could get in 10 minutes and record is 2245 so by my reckoning I went through 2k at about 8.55...but if I knew I was only going to be going for 9 or so minutes would have upped my pace earlier. I'm going to do this next time at the gym and aim for 8mins50secs.

Hotpot · **Posted:** 06 Aug 2010, 17:30

tcf wrote:

ate an unheated up chinese from a few days ago just before. :oops:

That is brilliant :mrgreen:

Out of interest, what was in the Chinese?

I managed to get back the gym today, my visits have been very sporadic since March.

Did a 5km row in 21m56s and was eff after it. Tried to do a 5km run but it was never going to happen. About 1.5km in my arm caught the headphone wire and my Iphone went flying off the machine :oops:

I called it a day after that

The few 2km rows I've done recently I've just managed to break 8min but it'll take some effort to get back to the times I was posting back in March (7m35s I think?)

Darbyand wrote:

From this post I get the feeling this has been covered earlier but I can't trawl through 8 pages to find out.

I think its about getting the balance right between upper body strength and stamina. For some people its the arms that go and others its the cardio aspect. I think you'll have to just try going with the different methods and see what suits you best.

When I'm aiming to break 8mins, I usually start at a pace of 2.02/2.04 per km with about 25 strokes per min. If I'm feeling good I will up the pace to under 2.00pkm about half way. When I struggle and my power goes it usually means I'm actually rowing faster (27/28 strokes per min) but with no power.

unc.si · **Posted:** 06 Aug 2010, 17:39

Don't shorten the stroke.

Use your legs for the drive. Once the legs are extended pull back on your arms. Lean back slightly at the end of the stroke. Don't do the funky chicken with your elbows flying out - keep them neat and tucked in. Extend the arms, once the handle's past your knees bend your legs and slide forward. Don't reach so far forward for the 'catch' that your back is in a weak position.

Keep the stroke technique the same however fast or hard you're pulling. Wasted effort to only do half a stroke and then have to recruit the big leg and back muscles all over again (which use a lot of oxygen), as is using the arms too much and not using the power that the big leg muscles contribute. After that it's down to whether faster on a lower resistance or slower on high resistance suits you best (depends on lots of variables, but basically comes down to whether you're a big power athlete or a small endurance athlete). Steady pace usually wins (with an eyeballs out sprint at the end) as once you go into the red (ie go anaerobic for more than a couple of seconds) it takes a while to recover.

Rowing - The Concept2 Challenge

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