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8/1/2013
Location
Avondale, PA
US
Edited Date/Time
4/21/2019 5:43pm
I've seen a number of top guys using a rower for training in videos and all. Wondering if you guys had any tips.
I have my 5K time down to the 19s. I started thinking for next season I race two classes so 4X 15 minute motos.
What if I do 4X 4K pulls on the rower. Puts me around 16 minutes per, maybe take 10 mins between catch your breath relax like its race day and then back at it.
I'm doing that with lifting and some treadmill on other days. Any feedback?
I have my 5K time down to the 19s. I started thinking for next season I race two classes so 4X 15 minute motos.
What if I do 4X 4K pulls on the rower. Puts me around 16 minutes per, maybe take 10 mins between catch your breath relax like its race day and then back at it.
I'm doing that with lifting and some treadmill on other days. Any feedback?
I have a torture interval schedule from Greg at concept 2 suited for MX riders. If interested, PM me!
Example Week 1
Day 1 : 10x500m, 1min rest
Day 2 : 4x1200m, 4min rest
Day 3: 3x2000m, 3 min rest
The Shop
What do you think of the 4 pulls as I described? Or better off following Greg's plans?
If you have your own and purchased the RowPro software, let me know if you would be interested in doing some online rows together.
It would be cool if we had a VitalMX group on there!
As for training for MX, like gekko said, I am sure Greg could put a program together for you. Also, i believe the UK Concept2 site had a training program builder on it.
The Row Pro software also has custom tailored programs you can build.
Seems to me like 4 x 4k intervals is a bit long for intervals. It depends on what kind of improvements you are looking for, is it endurance or is it your VO2max because to go anaerobic 4x4k is not an easy task
And as mentioned before, recovery is very important. If i feel low on energy, i usually take a rest day or a easy jog or a nice ride on the bicycle.
I mean their times for a 2k or 5k?
Kenny or Dungey can probably go sub 18 at a 5k
How do I purchase the RowPro software? .. sounds like a good way to get more speed up!
I bought a used C2 Rower, its an older C model I think. It has the old computer. I have been rowing my ass off but I cant get anywhere close to those numbers. I can do 5K in about 27-30 min. I do not stop or rest. I do not think I am going half as fast as the videos I have seen. Now, I am 5-7" so maybe that plays into it, or is my technique that screwed up? To me its really just a number and I really didnt care all that much, all I cared was staying at or beating the previous session but every time I read one of these threads it burns at me. I dont know if my unit is not marking correctly or my technique is that far off, or I just really slow!
No way am I interested in a 5K anyway near the level some of you younger guys go. I few months ago I researched the record for over 60 and was amazed at what someone who is fkg committed to that goal can row!
Have you tried another rower at a local gym or so? That way you can see if there are any difference..
Some links :
Maintenance : http://www.concept2.com.au/service/indoor-rowers/model-d/maintenance
Technique: http://www.concept2.com.au/indoor-rowers/training/technique-videos
Best thing I've found for improving times is to make every drive count, get as long a pull as you can, all the way forward, all the way back and make it count, pull like hell from your legs all the way through, take a breath or two between, and make every one count.
Being shorter you will have more strokes per minute than someone taller but that's what has helped with me!
Pit Row
Thanks!
They have promotions every once in a while. I think you can demo it for 30 days free.
I started rowing for some MX training and then trained for a few races (rowing races).
Hammer
So I do like 7K or 10K rows at a pace where I can breathe and talk on those days. It's usually about a 2:15:2:20/500m pace for me. I also found for moto that running a higher resistance setting is helpful too. Even though cardio can be easily built up with the resistance more like water (i.e. set around 5), I get better "forearm" strong (!) if I run it around 8 instead.
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