The Silver Fern

Keep it up mate. I hate the Concept 2 but will have to get back on it sooner or later.

Great imagery Kirwan. I've said it before, the erg is unforgiving. It spits your stats back at you the whole time so you always know how you are going which only makes it hurt more. I either do a PB or close to it or miss by a million miles.

Good work mate. I have a distinct advantage with long levers.

So does that mean you got burn in your legs quickly and couldnt sustain it? <br />
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I've noticed recently how important energy is when cycling. I "bonked" during a long ride but when I had a muesli bar, some water and gel, I was right again straight away. <br />
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Apparently the body has three sources of energy which it calls on. Does anyone know much about this?

Good for core, flexibility and your back if you have back problems (and probably even if you dont). I've done it and am just about to get into it again. Interestingly, my girlfriend didnt like it because it didnt push her enough!

Can we have an updated photo Bart. You must look as though you are carved from stone now.

Impressive, no doubt about it. Much harder for anyone who has muscle below the waist though. That guy has very skinny legs.

Good to test the body and see what it can do though. I imagine you are learning a fair bit about it at the moment.

Bart its going to be hard for you to get back on the rower. I'll expect 30min straight up thanks.

Did my first 5000m - 17.13.4. My Jedi Master's best time is 16.04! He was in the GB squad for the Beijing Olympics though.

Sorry, I meant average of 1.50/500m for the last 2000m.<br />
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No resource I can send you to, but go with a low stroke rate and you have no choice but to harness the power in your legs. At 20 strokes per minute, you have to move slowly down the slide to maintain it meaning that all your power and speed is coming from your legs.<br />
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The finish of the stroke should be leaning back at about 30 degrees with your legs flat and your arms at your chest. The next movement is to push your hands away, then rock your body forward so that you are leaning over your legs at about 30 degrees, then start to bend your legs until your shins are straight. Drive off your legs, keep your body angle leaning forward until you have flattened your knees, then use your back to finish the stroke (staying within the 30 degrees either side). Your arms shouldnt get tired they should just follow the momentum of your body and then you should move them forward quickly, before rocking forward and moving down the slide again.

I did another 3x6000m on Tuesday. As usual, 1.30 rest in between each one and aiming for a stroke rate of 18.<br />
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1. 22.17.9, Split 1.52.6, Stroke Rate 18<br />
2. 22.20.9, Split 1.52.7, 18<br />
3. 22:44.4, Split 1.53.7, 19<br />
   Total 1.07.23.2 Avg: 1:53.0<br />
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   I should have gone harder during the last one. I was sitting on 1.55 thinking I was going to clag and surprised myself by feeling strong at the end. I probably did the last 2000 in about 1.50.

I've never tried a 500 and, judging by the posts on here, I can see why. It sounds as though it hurts. <br />
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Hooroo I reckon you should go out hard in the 2km (break him mentally) and try to hold on.

Explode off the foot plates for power and then relaxed and slow down the slide. Because you arent frantically going back and forth, you really have to focus on getting the drive and power through the legs and back. Afterwards, it feels as though you have been doing deadlifts for an hour!

Not sure what its supposed to do, but we have to do it at 18 strokes per minute. Its hard to get the splits down and keep them down at that stroke rate. Kills the legs.

I did my 3x6000m last night.<br />
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1. 22.44.5 (1.53.7)<br />
2. 23.06.7 (1.55.5)<br />
3. 23.07.5 (1.55.6)<br />
   Total: 1.08.58.7 (1.54.9)<br />
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   Its a mind bender. The second half of the middle one and the first half of the last one are tough.

It proved to be all talk. I did a 30min first up. <br />
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Tonight I'm doing 3x6km at a rating of 18 and with 1:30 gaps between each one. Should be great.

[quote name='Duluth'][quote name='Red Beard']My goal is a sub 20 min 5k. Any tips anyone?[/quote]<br />
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Fark i miss rowing. My concept2 arrives next week after travelling via sea freight from London to Sydney. I was able to do sub 40min 10ks a few months ago but its going to be difficult just completing a decent row now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' />[/quote]<br />
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I havent been on the erg since mid Jan and cant get back on for another 3 weeks or so yet. I was talking to a mate about how, even if you miss a week or two, the erg gets in your head and tells you that you cant do the same time as before. After the only breaks I have had from the erg (I only started in Sept last year) I did an hour first up just to prove to myself that I had it under control. I didnt rush it, but once I had done an hour, a 5km, 10km or 30min row held no fear for me.

Might be a week or so before I'm back on the machine. Going in for a knee op today. I will try it out though. <br />
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Have you looked at your power curves?

Same here. I cant even think about water until I can breath again. I usually try to get back on the rower after a minute or so and just row slowly.