Reply to: Concept II, 5km @ 21 minutes 38 seconds, max resistance

[Paddy]

And I'm spent. If anyone else here improves upon that I salute yah.

Use a GPS, download the data and put it on Google Earth.

[scooterscot]

Best time in recent weeks 21:18 for 5km.

Struggle to beat it though without feeling like throwing my innards on the floor.

[TimberWolf]

Ah, I can relate to this thread's figures now. I finally took note of the round numbers I use as a target when I (rarely) use the Concept 2000. I try to keep it below 2:00 minutes per 500m. I don't usually go as long as 20 minutes though.

[SueEllen]

Yep, but then you'd have to get the police fit enough to chase after the little tulips!

Police officers use to be really fit.

I use to do a circuit training class and I eventually worked out 3 of the people who came were police officers. 2 of them, one man and one woman, were in their mid to late 40s.

They dropped the requirement when some 50 year old police woman took them to a tribunal about discrimination

[jmo21]

I'm feeling inspired too..... just bought one of these Concept 2 boaty thingys!

[scooterscot]

5 23.9 today - this thread has inspired me!

Day after tomorrow 5.03

Pump that tulip.

[Mich the Tester]

5 23.9 today - this thread has inspired me!




Got banned from one gym because of that....

Yeah, the 'health centre' places are a waste of space for serious training. You need somewhere more spartan with less machines (except a rowing machine) and plenty of free weights if you want to train really hardcore and be left alone by the instructors. The MMA and bodybuilders gyms might seem intimidating but generally they have a good crowd of people, you can get on with some tough training without interference and you won't be stared at for working harder than the other customers. There'll usually be some experienced people around who can advise you too. Just say no if any of the big guys start offering you pills and powders; they probably won't unless they know you and they won't mind if you turn it down as long as you keep your mouth shut.

[wurzel]

Probably best to stop at 1.5k

5 23.9 today - this thread has inspired me!

It's good for scaring the hell out of the pink shirted tosspot 'instructors' at the more namby pamby luxury gyms though.

Got banned from one gym because of that....

[Mich the Tester]

Do I qualify?

3 x 5km per week at the minute. Generally knock off around 20 seconds with each attempt with the river of sweat pouring off my head.

Don't knock if anyone else has tried this, if a down a litre of water before starting I find it makes for a huge impact on my time.

If you spread that litre over 3* 330 mls every 10 minutes for 30 minutes beforehand you might do even better.

[scooterscot]

And yes these things are like torture, you do have to have a few screws loose to attempt any distance on a Concept2.

qh

Do I qualify?

3 x 5km per week at the minute. Generally knock off around 20 seconds with each attempt with the river of sweat pouring off my head.

Don't knock if anyone else has tried this, if a down a litre of water before starting I find it makes for a huge impact on my time.

[Mich the Tester]

Personal trainer has had me doing full 60 second sprints with 60 seconds recovery for 10-12 minutes.

Same effect; it's not really about precisely how long the intervals are. There's no evidence that 30 seconds is better than 25 or 35, or that 60 is better than 50 or 70, except that the principle is to raise and lower your heart rate and respiratory system above and below the aerobic boundary. However, the exact timing becomes interesting for sport specific training. Rugby players tend to use intervals of between 20 and 40 seconds because the game is typically played in those intervals. Middle distance runners would probably go for 1 or 2 minute intervals.
I advised the 20 second intervals because they'll help in building a bit more muscular strength and bulk, which can help to reduce fat levels. Above about 20 seconds you can't keep up a high level of force so the strength gains will be minimal. Of course, if it were purely about power and strength or speed you'd look at weight training and perhaps intervals of 5 to 10 seconds with full recovery, but that's getting too specific for people who want to keep themselves in shape.

[Spacecadet]

Again, same advice as for others; try some interval training. Set the resistance as high as you can manage and pull hard; tabata intervals are good (20 seconds flat out, 10 seconds rest, 8 times), and combined with doing 5 or 6 20 second sprints during your bike ride you'll find you get rid of some fat because the resistance will help build just a little bit more muscle bulk. A few kilos more muscle will allow you to eat quite a lot without getting fat and you won't end up looking like a bodybuilding freak either.

Also, throw away your scales and use a tape measure to guage your shape.

Personal trainer has had me doing full 60 second sprints with 60 seconds recovery for 10-12 minutes.

[TimberWolf]

I only rarely use the Concept II at the gym and I can't remember what settings I use, except I keep it below some nice round number, which means some pretty fast rowing. I keep that up until I decide that I'm getting bored , which is usually about 5 or 10 minutes. And then I can't sit down for about 10 minutes because my glutes are pumped.

[quackhandle]

That's pretty good going. I managed 7.03 for 2000 metres last summer, but haven't used the rowing machine since then as I've been training outdoors; if you can get below 7 for 2000 metres and you're 35 you're very, very fit indeed.

I've got one of these on hire, my best 2K is 7.20 and I'm 36, so under 7mins is certainly someting to aim for!

And yes these things are like torture, you do have to have a few screws loose to attempt any distance on a Concept2.

qh

[Mich the Tester]

Some impressive times here. I'm not a racer, more slow and steady. When I was using the Concept 2 (3 years ago) I would just keep to 500m every 2 min for 15 min. I'm 48 years old.

I've got a water rower now, rather than a Concept 2. I liked the reliability of the Concept 2 but for me it did have a noticeable "snatch" (fnaar, fnaar). I found the water rower (a Fluid E316) was much smoother on my joints and I also prefer the sound the water rower makes in use.

I use my rower for 10 minutes a day plus cycle around 10 miles. I still find it tough to keep the weight off and it gets harder as I get older.

Again, same advice as for others; try some interval training. Set the resistance as high as you can manage and pull hard; tabata intervals are good (20 seconds flat out, 10 seconds rest, 8 times), and combined with doing 5 or 6 20 second sprints during your bike ride you'll find you get rid of some fat because the resistance will help build just a little bit more muscle bulk. A few kilos more muscle will allow you to eat quite a lot without getting fat and you won't end up looking like a bodybuilding freak either.

Also, throw away your scales and use a tape measure to guage your shape.