The Indoor Rowing Thread

[Jdh1]

Suspect this might be tumbleweed, but let's give it a try anyway. There are already the running and cycling threads which, let's be honest, are miserable activities in winter. Indoor rowing is far more civilized for the cold and dark and far superior for overall fitness.

So any indoor rowers here?

I've owned a machine for perhaps 20 years and used it sporadically. Literally gone years at a time without using it and then had a spurt, only to fall by the wayside again. Anyway, I'm bored to tears with the stationary bike and decided to give the rower another shot. I'm about 3 weeks into it, and been getting a bit of motivation from some Youtube videos which seem to have sprung up since last I gave it a push - about 5 years ago.

The goal is to keep weight down over winter and build some fitness. Also got a secret goal to have a stab at some of the Concept 2 age group records...or at least see how far up the rankings I can get. Well it's not a secret now. The only problem is that I'm laughably far away from achieving that, but if you don't try...

Thought a thread on here might add an additional layer of motivation for anyone working away at their rowing goals in isolation. But really not sure how many are rowing, especially now the gyms are closed.

We'll soon see.

[Captain Morgan]

Yep have a water rower brought just before the first lockdown as gyms shut.
During the winter I do 35-40 mins 3-4 times a week, during summer only one or two sessions as I’m on my mountain bike more.

This year is uncertain as I broke my wrist in September and haven’t been on a bike or rower in almost two months.

Got the green light to re-start but only managed a very ginger 1k on the rower today and 5k on the road Friday.

[subseastu]

I tend to row when I'm at work offshore as I find too much running on a treadmill makes my knees & feet ache being somewhat heavy. I'm trying to do it every other day for a 6 week trip on a concept 2 rower. Its been a few months but I jumped on it the other day and managed 6.5km in 30min, today it was 7.5km but I'm unsure of the time. My goal is to get up to 10km in under 45 minutes. I have the resistance set to 8 as I'm sure I read once that its supposed to be the closest to be on actual water but may have dreamt it.

[JoePattinson]

I used to row years ago when I was at school and then recently got back into it especially since my gym membership lapsed at the start of this year.

I have a Concept 2 at home and use it 4-5 times per week. I recently started using the Asensei APP which is great for me as it gives me different workouts to follow and the motivation to keep pushing when it is getting difficult.

[M4tt]

Another waterrower here. We have a couple of concept two at work, and they are very nice, but the watery swish, progressive action and beautiful wood construction of the waterrower meant they were the one for me. I’m not really into records, I’m just replacing kayaking when there isn’t time to get on the water or sea temperature drops below 15 degrees.

[Jdh1]

Another waterrower here. We have a couple of concept two at work, and they are very nice, but the watery swish, progressive action and beautiful wood construction of the waterrower meant they were the one for me. I’m not really into records, I’m just replacing kayaking when there isn’t time to get on the water or sea temperature drops below 15 degrees.

I've never tried one of those. They look great though.

I'm not really into records either...most of us have got zero chance anyway...but I do need some kind of measure of performance and comparison to keep motivated. Find it very difficult to sit there and row for 20 minutes/half an hour without purpose or feedback.

[Jdh1]

I tend to row when I'm at work offshore as I find too much running on a treadmill makes my knees & feet ache being somewhat heavy. I'm trying to do it every other day for a 6 week trip on a concept 2 rower. Its been a few months but I jumped on it the other day and managed 6.5km in 30min, today it was 7.5km but I'm unsure of the time. My goal is to get up to 10km in under 45 minutes. I have the resistance set to 8 as I'm sure I read once that its supposed to be the closest to be on actual water but may have dreamt it.

I think a setting of 3 to 4 is closest to water. There are quite a few videos online which explain in depth. It depends on how old/used the machine is. The way to tell is to look at the 'drag factor' on the monitor which I think is to be found in Options. The experts suggest you should set the damper to give a drag factor of around 120-130 for everything apart from sprint work.

[tertius]

I think a setting of 3 to 4 is closest to water. There are quite a few videos online which explain in depth. It depends on how old/used the machine is. The way to tell is to look at the 'drag factor' on the monitor which I think is to be found in Options. The experts suggest you should set the damper to give a drag factor of around 120-130 for everything apart from sprint work.

Although you are right 3-4 is robably going to be about right to simulate a fast moving fine boat its best to use the “Display Drag Factor” setting on the menu and always set to to the same/similar value. A “normal” value is a drag factor between 100-140, the BR squad use around 130-135. For me as a past it masters rower I use around 115-120.

The physical damper won’t account for dust in the machine or other physical differences whereas the drag factor measurement will.

As an aside a damper setting of 8 is likely to feel very heavy indeed, unless there is something badly wrong with the machine.

[subseastu]

I think a setting of 3 to 4 is closest to water. There are quite a few videos online which explain in depth. It depends on how old/used the machine is. The way to tell is to look at the 'drag factor' on the monitor which I think is to be found in Options. The experts suggest you should set the damper to give a drag factor of around 120-130 for everything apart from sprint work.

Thanks I'll take a look at that.

I was actually looking at getting a concept 2 for home, wow I can't believe how expensive they are. Have to have a rethink

[deepreddave]

Thanks I'll take a look at that.

I was actually looking at getting a concept 2 for home, wow I can't believe how expensive they are. Have to have a rethink

They are expensive but they are well regarded, robust and hold their value. A decent second hand one is a pretty safe bet.

[Sinnlover]

I have started rowing again
I bought a cheap n cheerful rower a couple of years ago whilst training for a boxing match
I let it slip after the fight but about 3 weeks ago I have picked it up again
I do 20 minutes a day, mainly to get the heart rate up and get the lungs pumping. I am actually quite enjoying it...

[monogroover]

I do have one, but as long as it's dry outside I prefer cycling in winter. Would be nice if there was some sort of facility like Zwift, so you could propel yourself through a virtual 3D environment by rowing.

[senwar]

I bought a concept2 in lockdown, got it in June. Used quite a bit for 4 weeks but haven't used since July!

I do use my peloton daily though - agree and wish there was some other good virtual/online options.

Interested to see how this evolves as I will use it

[Kingstepper]

I bought a concept2 in lockdown, got it in June. Used quite a bit for 4 weeks but haven't used since July!

I do use my peloton daily though - agree and wish there was some other good virtual/online options.

Interested to see how this evolves as I will use it

Looked at Kinomap?

[bambam]

Like some others here, I bought a Concept 2 in April this year. Has been used off and on by most of the family since getting it.

I try and get on it about 2-3 times per week. Use the Concept 2 app to log workouts.

Realised my technique was wrong so had to re-learn the basics.

[deepreddave]

I have a Concept Dynamic which gets sporadic use but it was bought knowing that was likely, as it's for when the weather's poor and we don't want to walk/bike but it negates the excuse for avoiding exercise with the added advantage that because it's in the house there's little wasted time. I bought the Dynamic as it has a smaller footprint and is meant to be a more authentic rowing experience than the standard stationary rowers; it's been good so far and easy to get the rhythm required, although I suspect my technique has many flaws. I usually do 6.5km in 30 minutes whilst watching youtube/netflix to pass the time plus after that my butt cheeks start to ache despite having the concept foam seat pad.

[Jdh1]

I have a Concept Dynamic which gets sporadic use but it was bought knowing that was likely, as it's for when the weather's poor and we don't want to walk/bike but it negates the excuse for avoiding exercise with the added advantage that because it's in the house there's little wasted time. I bought the Dynamic as it has a smaller footprint and is meant to be a more authentic rowing experience than the standard stationary rowers; it's been good so far and easy to get the rhythm required, although I suspect my technique has many flaws. I usually do 6.5km in 30 minutes whilst watching youtube/netflix to pass the time plus after that my butt cheeks start to ache despite having the concept foam seat pad.

Never seen one of those before. Just looked it up now. Looks like it needs a bit more in the way of co-ordination and technique than a standard machine. Is the performance on it comparable to a regular Concept 2?

[deepreddave]

Never seen one of those before. Just looked it up now. Looks like it needs a bit more in the way of co-ordination and technique than a standard machine. Is the performance on it comparable to a regular Concept 2?

I recall it was Concept's slightly rushed to market competitor for the dynamic rowing machine market, although it has the inherent robustness associated with Concept's products. It does require a bit more finesse/technique but nothing too challenging, more just different. I think times can be marginally slower than the D/E models as there's less scope for smashing the strokes, so to speak, in that it rewards a more fluid technique hence it being designed for more of an OTW experience.
I think generally it is considered as being more forgiving in terms of stresses on the body, lower back especially, which was one of the reasons I chose it however that's anecdotal/personally subjective rather than an acknowledged design benefit.

[Jdh1]

I recall it was Concept's slightly rushed to market competitor for the dynamic rowing machine market, although it has the inherent robustness associated with Concept's products. It does require a bit more finesse/technique but nothing too challenging, more just different. I think times can be marginally slower than the D/E models as there's less scope for smashing the strokes, so to speak, in that it rewards a more fluid technique hence it being designed for more of an OTW experience.
I think generally it is considered as being more forgiving in terms of stresses on the body, lower back especially, which was one of the reasons I chose it however that's anecdotal/personally subjective rather than an acknowledged design benefit.

Big benefit for people tight on space as well. The regular Concept 2 does need a fair amount of space.

Along with everything else, they're sold out at the moment.

[deepreddave]

Big benefit for people tight on space as well. The regular Concept 2 does need a fair amount of space.

Along with everything else, they're sold out at the moment.

The D splits in two but I didn't fancy doing that regularly in a spare room.

[Saint-Just]

The only fault (for me) of the waterpower is its electronics, which are, frankly, dire, at least until the S4+/S5
There is a way to improve it (smart row) but it's another £250...

[Pete D]

Another Waterrower user.....3 times (each of 30 mins) per week. Mine is now showing signs of wear on the rails. I’ve had it 6 years, so a fair amount of use


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[33JS]

Done a lot of rowing in my time on concept 2's and once even managed a 6.57 2,000m. Not any more as I'm older and going for 500m sub 1.30 sprints these days. Anyway, technique, technique, technique! That'll bring your times tumbling.
Watch some YouTube vids, practice getting it smooth. If you're lifting your hands over your knees on the return stroke then you're losing a lot of time.
Oh, and on the C2, make sure to go into Options and set the Drag Factor properly rather than just ramping to 10!

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[bambam]

Done a lot of rowing in my time on concept 2's and once even managed a 6.57 2,000m. Not any more as I'm older and going for 500m sub 1.30 sprints these days. Anyway, technique, technique, technique! That'll bring your times tumbling.
Watch some YouTube vids, practice getting it smooth. If you're lifting your hands over your knees on the return stroke then you're losing a lot of time.
Oh, and on the C2, make sure to go into Options and set the Drag Factor properly rather than just ramping to 10!

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Thanks. Any particular videos you’d recommend re technique? The one I watched was from Concept themselves and it was useful but I’m sure there are others worth exploring.
I haven’t really used menu options much - just to connect to my phone so the time and distance get logged in the ERG app and then setting the display. What else is worth setting in the menus?

Thanks

[thieuster]

Try to position a camera/phone 'en profile' in a way that you can film your whole stroke movement. And rig up a real-time connection to a display /screen in front of you. It gives you instant feedback during every stroke, over and over again.

Concept2 has an online ranking system and community. You can join that. It's helpful and it gives you an idea of where you're ranked, world-wide.

Menno

[Jdh1]

Try to position a camera/phone 'en profile' in a way that you can film your whole stroke movement. And rig up a real-time connection to a display /screen in front of you. It gives you instant feedback during every stroke, over and over again.

Concept2 has an online ranking system and community. You can join that. It's helpful and it gives you an idea of where you're ranked, world-wide.

Menno

By the time I've figured out how to do that I'll have lost the umphh to row! It's a good idea though and I'll give it a try. You see some absolutely horrendous strokes in gyms, and you probably need to video yourself regularly to see how yours looks.

Agree about the online ranking system and it's good that it's split by age, weight and gender.

[33JS]

Thanks. Any particular videos you’d recommend re technique? The one I watched was from Concept themselves and it was useful but I’m sure there are others worth exploring.
I haven’t really used menu options much - just to connect to my phone so the time and distance get logged in the ERG app and then setting the display. What else is worth setting in the menus?

Thanks

This one is a pretty good side view: https://youtu.be/Ai64EEexI0I

I always think of breaking it down into 4 parts: legs-arms-arms-legs... get the transitions smooth, don't lean too far back and as you develop times will tumble.

Only setting I worry about is drag set to 130ish to mimic rowing on water.

Oh, make sure your arse stops at end of stroke. Loads of people lose power by moving their ass forwards before the handle touches the chest. That really will affect times!



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[Jdh1]

This one is a pretty good side view: https://youtu.be/Ai64EEexI0I

I always think of breaking it down into 4 parts: legs-arms-arms-legs... get the transitions smooth, don't lean too far back and as you develop times will tumble.

Only setting I worry about is drag set to 130ish to mimic rowing on water.

Oh, make sure your arse stops at end of stroke. Loads of people lose power by moving their ass forwards before the handle touches the chest. That really will affect times!



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I'm not sure what you mean by that last point. Can you explain it a bit more? I need all the help I can get.

[33JS]

I'm not sure what you mean by that last point. Can you explain it a bit more? I need all the help I can get.

No probs.

As you move the seat to the back end of the track you are still pulling the handle towards your chest. If you watch in the gym loads of folks start the seat moving forwards before they've fully pulled the handle in to a stop. If you make sure your legs have fully extended, pulled the handle to the chest thereby getting maximum extension, only then should you start the seat moving forwards and start to extend your arms. The handle should be below the knees before your legs start to bend and your knees rise on the return.

Once you've got the technique you'll have people wondering why you're cruising sub 2mins/500m as they utterly mash themselves.

The longer you can make your stroke and keep power on, the faster the fan is turning, the quicker you're going.



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[alslater]

.. another vote for concept2 and aSensei from here (10k a day apart from weekends, and the time I’d like to drop is my HM time). Asensei was free during the first lockdown, but is now chargeable - but they do 20% off every so often.. worth it alone to make it more interesting than just slogging metres.
There are still a few workouts from Eric Murray on YouTube before he did solely asensei (he still does weekly random one offs on YouTube - well worth a look), YouTube-dl can cheerfully grab those for replay.

al


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[Thewatchbloke]

All these sub 2min/500m times are making me feel inadequate! I timed a 2k split this morning, it was after I'd already completed 3k so it came at the mid point of my session. I also row on a step scale meaning resistance is high for 1.45min, then resistance drops a little for the next 1.45, then another drop and then a final one to an easy resistance until ramping back up to the high one again. My machine is a Bodymax Infinity R200 which I found had a much higher resistance than the concepts when I was trying them out, high resistance what what I was after to help with an old back injury. Anyway, it cycles this 5 times and it takes 35mins to complete. My 2k split time was 9m 42s but this is at my regular (which I'm now thinking is slow!) pace.

The only mitigating factor is I'm 60 next year!

To build up more core strength (which I find helps my damaged back) the other thing I do is 100 sit ups whilst rowing, meaning I lean right back on the power stroke until the handle is fully extended and I'm pretty much horizontal. I do these on the hard resistance part of the cycle so 40 on the first one, another 40 on the second and 20 on the third. Before I introduced the sit ups I'd regularly get muscle spasms in my back due to an old injury, since doing them the muscle spasms have all but disappeared so it must be helping. It doesn't help my times though obviously

[tertius]

I very much doubt if times are at all comparable between manufacturers/machines.

E.g. the standard machine in rowing clubs the world over is the Concept 2, and unsurprisingly the C2 ladders and challenges are only valid on C2 machines.

[Jdh1]

Interesting experiment with damper setting. I've done two 5,000m in the past week, one at my normal setting of 4 which is about 126 drag on my machine, and then another at No.1 which I've never tried before and drag of 92. Absolutely no difference in time, for what I perceived to be, the same amount of effort. I expected the result on 1 to be way down but not so.

There seems to be a lot of conflicting information on damper settings. I've seen it said that the stronger you are, the lower you should set the damper which seems counterintuitive, but something to do with being able to generate your own acceleration and power rather than relying on the machine's resistance to do it for you.

So maybe worth experimenting with lower settings. Having said that, I did my fastest times on level 10 before I knew any better. But that was 25 years ago, so not really comparable!

[PAM580]

I’ve always had the damper setting on my Concept set to 10 apart for a few weeks nursing a slight injury where I dropped it to 7-8 and I was noticeably slower over a 5k. I need to investigate the drag factor more

I tend to do between 6-8k most mornings and then a slightly longer of between 10-15k at the weekend.

I subscribed to the online challenges which are good motivation and concept email 3 different workouts each day (short, medium. Long).

Try and mix up distances and intensity. I like 30 seconds intense 30 second light/ recover over 20-30 reps, or 40/40, 50/50, 60/60 etc

Back in my 20’s I managed a 6 min 50 2km but I haven’t tried one now in my 40’s as I’m too scared lol. It’s hell on earth and I recall pretty much collapsing on the floor for 5 mins afterwards.

Done a couple of half marathons but really suffered from numb arse over the last 5-6k

I couldn’t row any sort of distance without binge watching A good TV series. mine is currently set up in the front room right in front of tv much to the wife’s annoyance . Lol

[carlyrox]

Hi John, saw this thread yesterday and just had a row on my concept 2 D model, first since approx 2018 and managed to do 2006 Mtrs, (every metre counts), in 7:49s which i am very happy with.

I know that there is a TZ-UK Cycling club on Strava though have you or anyone else from the forum set up a rowing club so all data can be saved, viewed and hopefully will spur/encourage people.

I will now use it hopefully on a daily basis and record my row on Strava including a picture of the data shown on the monitor.

As fitness goes I used to do the same distance in 6:51s though that was many many years ago.

Regards.

Keith.

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[Jdh1]

Hi John, saw this thread yesterday and just had a row on my concept 2 D model, first since approx 2018 and managed to do 2006 Mtrs, (every metre counts), in 7:49s which i am very happy with.

I know that there is a TZ-UK Cycling club on Strava though have you or anyone else from the forum set up a rowing club so all data can be saved, viewed and hopefully will spur/encourage people.

I will now use it hopefully on a daily basis and record my row on Strava including a picture of the data shown on the monitor.

As fitness goes I used to do the same distance in 6:51s though that was many many years ago.

Regards.

Keith.

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Hi keith, I don't think anyone has set anything up on strava. I record everything on the Concept2 app which links in to my personal logbook on the Concept 2 site. I have a loose ambition to tackle one or more of the age group records (short distances) but I'm a way off that yet. There's a facility on the logbook to link to other 'training partners' I think, but not seperate groups as such. Not sure how easy it is to link to Strava as well.

Your best time for 2k is quite a bit better than anything I've ever done. (or will ever do...if I couldn't do it 25 years ago I won't do it noe!) Think the best I ever did was about 7.18 and thought I was going to die. Your current time isn't too far away from where I am now, but I've had a few weeks at it now.

[33JS]

Sub 1.25 for 500m is cracking on!! I did a witnessed challenge at Nuffield gym in '17 and although I came 1st before some good rowers of all ages, my time was off that rate.

Can see from the pic that I was tiring fast at that rate, though in my defence I was 51yrs old...

The first stroke from 0 is killer trying for acceleration, time and maintain technique.

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[bigweb]

Sub 1.25 for 500m is cracking on!! I did a witnessed challenge at Nuffield gym in '17 and although I came 1st before some good rowers of all ages, my time was off that rate.

Can see from the pic that I was tiring fast at that rate, though in my defence I was 51yrs old...

The first stroke from 0 is killer trying for acceleration, time and maintain technique.

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I've got 1:23.7 in my head as my best. There's a video knocking about somewhere of it which one of my mates took. I'm a mess at the end. Feet still in the straps but lying on the floor. I will try to dig the video out and post it. I've seen a lad go sub 1:20 too. 6'5" looked like he was built to row.

1:26 at 51 though! I think you win!

[Thewatchbloke]

I was feeling pleased at 2.26/500m average over 7,169m this morning till I read the above!

Having changed my style (due to the tips contained in this thread) I've increased my average strokes from circa 700 in 35min to over 1000 and my distance from circa 6,100m to circa 7,200m in the same time. I certainly feel the burn on my legs afterwards.

[33JS]

I've got 1:23.7 in my head as my best. There's a video knocking about somewhere of it which one of my mates took. I'm a mess at the end. Feet still in the straps but lying on the floor. I will try to dig the video out and post it. I've seen a lad go sub 1:20 too. 6'5" looked like he was built to row.

1:26 at 51 though! I think you win!

1.20! Holee fekk....

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[Jdh1]

Does anyone have the Concept 2 app and upload to their logbook online?

Wondering whether it's worth registering a TZUK Rowing Club on there and then we could add it as an affiliation in personal profiles. It would then appear in all ranking listings. Just thought it might be a bit of additional motivation for improving performance. If nothing else it would make everyone else wonder what the TZUK Rowing Club is.

[Jdh1]

Okay, as last post, I've set up a TZUK Rowing Club affilation on the Concept 2 site. So if you have an account, you can go into your profile, click on affiliations and then scroll down to TZUK Rowing Club. Let's see how many TZUK Rowing Club Members we can get high up the various 2021 rankings.

From earlier posts, it looks like there should be a few that can get into top 10's in their category.

[carlyrox]

Joined the TZUK Rowing club and just completed my 1st 500 mtrs in years. 1:48:2s today though years ago I managed 1:27:5s. Will make sure I keep trying this together with my cycling.

Another attempt at 500mtrs 20mins later and managed 1:39.9s. As I get closer to 57yrs, I am happy with that.

Now off to watch Rugby.


Regards.

Keith.

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[bambam]

Just joined the TZUK Rowing Club today - even though I'm out of action (damaged my foot).

Have never tried one of the Challenges before so will be sure to try a few to see how I get on. Completely aware that I'm not going to be climbing up any leader boards!

Might motivate me to row more though and that has to be a good thing.

[Jdh1]

Well that was a bit of a surprise. Did a few intervals and was going to call it a day but decided to have a go at the one minute ranking. Died badly in the last 10 seconds but still managed 334 metres which is 'only' 5 metres short of the British record, and 4th worldwide this year for old gits.

I was hoping for about 315-320, so quite pleased.

[bambam]

Well that was a bit of a surprise. Did a few intervals and was going to call it a day but decided to have a go at the one minute ranking. Died badly in the last 10 seconds but still managed 334 metres which is 'only' 5 metres short of the British record, and 4th worldwide this year for old gits.

I was hoping for about 315-320, so quite pleased.

Nice work!!

[Jdh1]

Not having a Concept machine it's a shame I can't join!

They're hard to get hold of at the moment as well. Hopefully gyms will be back open soon.

Joined the TZUK Rowing club and just completed my 1st 500 mtrs in years. 1:48:2s today though years ago I managed 1:27:5s. Will make sure I keep trying this together with my cycling.

Another attempt at 500mtrs 20mins later and managed 1:39.9s. As I get closer to 57yrs, I am happy with that.

Now off to watch Rugby.


Regards.

Keith.



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Looks like you're quite close to where I am at the moment, but without any training! It's good to compete against your younger self I think. One of the advantages of always being crap is I don't have much to beat!

Just joined the TZUK Rowing Club today - even though I'm out of action (damaged my foot).

Have never tried one of the Challenges before so will be sure to try a few to see how I get on. Completely aware that I'm not going to be climbing up any leader boards!



Might motivate me to row more though and that has to be a good thing.

The important thing is finding something that motivates you to get do something. For some it's records, for some it's challenges, and for others it just might be coming on here and feeling guilty because other people are doing stuff!

[subseastu]

Did 5km today after adjusting the drag to about 130 (think it was 136). I altered my technique to try to be explosive from the start position. I thought this will be ok and I'll bang out 10km no bother. Pooped by 5km and lost interest. I did bring down my split time though from 2m 16/17s to 2m 9s! I'm not sure how long I can maintain that though and to be honest I feel comfier upping the drag to about 180-200 and just grinding it out rather than doing the more explosive way as I feel more confident about not doing my back in

[PAM580]

Well that was a bit of a surprise. Did a few intervals and was going to call it a day but decided to have a go at the one minute ranking. Died badly in the last 10 seconds but still managed 334 metres which is 'only' 5 metres short of the British record, and 4th worldwide this year for old gits.

I was hoping for about 315-320, so quite pleased.

That’s amazing !!! I just had a go at 1 minute as not tried it before and only managed 327. What did you have damper setting on? I used 10 for this and the 500m challenge

I’ve been dropping it down to about 6 1/2 for longer distances which gives me a drag factor of about 140 and trying the more explosive technique mentioned above. Still not sure I’ve got the technique right

[Jdh1]

That’s amazing !!! I just had a go at 1 minute as not tried it before and only managed 327. What did you have damper setting on? I used 10 for this and the 500m challenge

I’ve been dropping it down to about 6 1/2 for longer distances which gives me a drag factor of about 140 and trying the more explosive technique mentioned above. Still not sure I’ve got the technique right

Thanks. 327 is very good for a first try at the minute. Given age and weight and your 500m time, you'll sail past 334 with a bit of practice. I set the damper around 8. It's showing a drag factor of 175. I'd normally have it at about 125-130 for longer pieces. No idea if that's optimal for me, I just thought 10 might be too heavy for a minute.

The British record for my age/weight is 339, which seems possible. Pace dropped off by about 3-4 seconds on the split in the last 10 seconds or so. If I can hold on a little longer it could be done. But that could be my limit. We'll see!