Great time mate! Just did mine and first 1k in about 10 years. 3:17. I need to work on rate was only at 30-32 So losing a lot of time then. Will focus on easy speed at 34 on the 10th. Keep it up champ!
Michael Shasha rate is something that takes a while to learn and find “your ratio” of what works. Everyone is different physiologically. Believe it or not, I’m not that “strong” so I feel my ratio is a little higher rate to keep the pace. So more time we do with rate, you’ll find what’s best for you and be able to find a groove at that rate which will give you your numbers.
I just think it’s fantastic to see a retired Champion still dominating any Cross Fitter’s time in the 1K. With more focused training, he could easily hit 2:45.
I’m still catching up. Just did the 1k test in 3:33. Beat the practice 1k by 3seconds so I’m happy with that. I’ve done a few 2K tests and thought 1k would be easier. It wasn’t. Thanks for the training, keep em coming
Wow thanks Eric - I'm just down the road in Hamilton, (I'm 56) and I had my first go at this 1km sprint - started rowing in June 2018. I only had about 4 goes at 1km - prior to my attempt and I was quite pleased to row 3.27.3. I went off too fast and struggled at the end - however I do think i could do a 3.20 next year. Im aiming for a 7min 2km too - but that might take a few more months. Thank you for these videos.
Top effort Eric. Great to see you leading the way, and thanks for posting the workouts leading up to this. I've followed 8 of them in the run-up to the 1k test and managed to take :2 off a time I did 5 years ago. 3:17.9 down to 3:15.9 on saturday. Thanks again mate
Challenge completed, but! Went out at rate 35 1:32 pace and imploded after 500m :-( (Let my adrenaline cloud my reality ;-)) Reset 15 minutes later, held 1:35 at rate 31-32 Final 3:11.3 Thanks Coach M Looking forward to building off this result!
Alll good Ken. Not sure how long you’ve been following for, but we did a 1000m like 2-3 weeks ago which was to get a benchmark. So if we blew in that, then you’d know what to aim for in the training going forward and what you should be able to hold for a 1km in the future. It’s about knowing what your capabilities are and then building on those.
@@ericmurray-kiwipairindoorr2302 Thanks Coach M, I try and do all your workouts but I missed that one. However couldn't let that first 1k stand. So I Hit it up again today with your advice in mind; Today, 3:09.4 1:35.0 1:34.7 1:35.0 1:34.7 1:34.0 :-))
Nice job being transparent- good to see a masters athlete putting down some hard rows. And with goat-assist :) My 15 y/o son makes me look bad (he has a 2:49.2 1k).
OMG. Was so nervous for you at start. Had butterflies in my stomach. FANTASTIC. On the same day as Hamish announced he is back in the rowing fold. Aaaand ?
BEAST -- It amazes me as to how people can row in the 1:20's range. When I was around 30-35 I think the best I could do for say 2000m was to row in the upper 1:40's/500m pace. Now at 55 years old I would pray to row 2 grand in the 1:50's/500m pace. I can row 1000 in around 1:55/500m pace but never could I get down into the 1:20's and you all make it look like no big deal -- I know you are going hard apparently but it would be an obvious all out effort for me to even touch into the upper 1:20's / 500m pace and I don't think I ever have gone that fast. Last Friday I rowed 1000m for time and rowed 3:46 and was SUCKING WIND. I really dont have the legs so I am really working on that as well as my proper technique
@@Simon-xi8tb and strong legs. I am now 55 but even in my 30's I was never able to strike at 1:20 range. for a short burst I think the best I may have ever done was maybe 1:34 a LONG TIME AGO.
@@williamjamesrapp7356 When you were in you mid 30s did you train right? Did you have a coach or someone to show you correct technique and constantly correct your form? You can put a really strong guy on an erg and he would not be able to pull a 1:30 for a single stroke, because correct form and muscular adaptations for rowing would be missing. And those two are needed for efficiency. Trust me, if you do 30km/day on a rowing machine correctly, you will be able to hit 1:40/2000 at your current age in a year or so... Rowing is mostly about endurance and strength endurance, not so much about maximum strength.
Simon Fairly new to the erg, used at the gym with sprints but only just bought one for myself. Being doing up to 10k a day for last month or so. How do I build up to 30k a day without overdoing it/getting injured?
@@bolertim Actually, you don't really need to do 30k/day. There are many different ways to skin a cat ;) Also depends on what your goal is, if it's a fast 2k. You need to first ease into SS with long uninterrupted rows, then you need to figure out your aerobic threshold and do some shorter stuff in thaht range and so on... I would advise you to join the Concept 2 forums and ask for training advice there. Or ask Murray. It all depends on your current level and what your goal is.
Love yer stuff no frills no bull straight to the point Recovering from a broken leg and yer a tonic. For me to get back in the boat Please please. Love to see you in Toyko Keep her lit
Great effort Eric very inspirational !! did mine earlier today and you are right , started about 3 splits under target race pace for first 250 , felt easy but then slowed up especially last 250 , but happy with the result coming in 2 sec under test piece 10 days ago
Good work!! That’s the idea. Because we did that practice one, then it gives you the benchmark. So if we trained and did another one in a month, we should be able to go faster again as all the times you’re doing in training should gradually get faster too.
Very impressive! I've got a lot more training to do to get there. I wonder what your PR from your days in the pair would have been. Do you know what it would've been?
Nicely done ... oh to be as relaxed as you in the stroke! And what a cracking time, must be the cheerleaders ;) Will you be giving it another crack tomorrow?
We can work on the rate and do some drills that will help with it, but everyone has a ratio of power-vs-rate. If you’re strong and powerful, you could rate 26 and you can pull the same numbers as someone that isn’t powerful or strong who rates 36.... so it’s about finding what works for you. Rate means you can do more strokes at a lower power, but it’s also hard of the body if you’re not used to it or trained in high rate. So it’s a funny game, as you need to do a lot of training to figure it out and experiment with doing pieces at a higher rate to see if that suits you.
Hello Eric, Just done the 1000m TT, yeah I'm a bit behind with your videos, but I'm catching up. An off the topic question, I'm thinking of clamping (with brackets and rubber absorbers) my erg to the garage concrete floor, is this advisable ? do elaborate. Great Vlog you have, keep them coming, I so enjoy the challenges and variation. Regards, Kenneth, Denmark
so i take it you're sliding around a little bit? lots of people do that... I tell you what, before you do that, you can either weight the front feet down with some sort of weight, which i did in these first videos with some animal feed. BUT, for the small expense, you can get a Concept2 Mat. these are great.... I've been using on currently and im on a smooth garage carpet which can move a little bit, but the mat has a the texture and feel that holds the floor and also holds the erg to it. So i'd try that first before anything drastic. www.concept2.com/indoor-rowers/accessories/floor-mat-us
@@ericmurray-kiwipairindoorr2302 Thank's for the reply, I have a mat, not a concept2 one I might add, my current mat and a older one don't seem to hold the erg very well in place, but It's proberly worth a try with an original one, hopefully it has a more anti slippery surface. If it fails I'll get some goats, so I have a reason to buy some animal feed. Thanks again. Regards, Kenneth, Denmark
Well done Coach M! Very inspiring! Do you personally feel any different doing a time trial, vs. an Olympic final? I realize there is a Huge difference in magnitude between the two, however the goal is still the same. Maximizing performance on the day. Also, Big shout out to your videographer for helping out on this episode! I'm up Friday morning.
Magnatude yes, but application very much the same. You can’t grow an extra lung or 10% more power over night. The reason we did the workouts prior was to know ‘your capabilities’. Because you know what you can produce(give of take) through the series of primers and pre race pieces, so that should give you an idea of the time you “should”/“can” achieve on the day. The olympics is no different. Yes there is a bigger ‘prize’ at stake, but it’s about going into it “knowing” what you can do and not hoping things go your way. So if you know you’re fast and going well, then it’s about executing it on the day and then being happy or content if you did it correctly, win or loose. If you loose and you couldn’t have given any more, then take it on the chin, move forward and move on to the next step.
You started your TT about 3.5 minutes after your strongest warmup strokes. How do you decide how long to wait between warmup and starting your TT? I'm never sure how long to wait. And nicely done!
Hi Mark, the time thing is a good question. The reason it’s “roughly” what it is is from days of doing racing and erg tests etc. you want to warm up and be ready to go, but you also don’t want to let the HR settle too much so when you start, it has a long way to climb. So it’s finding a balance but also being flexible. I found on the erg, that a couple of minutes after my last burst gave me 45-1m to warm down, then drink, dry my face, take in some bike breaths, set the machine, check everything, then just get ready to do it.
Nice one Eric. I'm presuming by keeping your strokes per minute fairly high I.e 36 spm it keeps your 500m split low and the flywheel more continuous? Thanks dude.
prithviraj basumallik haha... mine is pretty minimal... my body doesn’t move into great positions these days. Just limber enough to not pull muscles etc. everyone is different.
C'mon Eric you got 2 years, would be cool to see you in the Kiwi 8!
I love it that the GOAT has goats nudging him during an erg piece. Classic!
Congrats on the very impressive result, Eric! Thank you for continuing to share your insights and encouragement.
Andy Lee Roth all good. I know people are enjoying it so looking forward to ramping it up a little more!
Great time mate! Just did mine and first 1k in about 10 years. 3:17. I need to work on rate was only at 30-32 So losing a lot of time then. Will focus on easy speed at 34 on the 10th. Keep it up champ!
Michael Shasha rate is something that takes a while to learn and find “your ratio” of what works. Everyone is different physiologically. Believe it or not, I’m not that “strong” so I feel my ratio is a little higher rate to keep the pace. So more time we do with rate, you’ll find what’s best for you and be able to find a groove at that rate which will give you your numbers.
Awesome! Thanks for uploading. It's really great to see how you approach a test piece. Also, nice goats.
I just think it’s fantastic to see a retired Champion still dominating any Cross Fitter’s time in the 1K. With more focused training, he could easily hit 2:45.
I’m still catching up. Just did the 1k test in 3:33. Beat the practice 1k by 3seconds so I’m happy with that. I’ve done a few 2K tests and thought 1k would be easier. It wasn’t. Thanks for the training, keep em coming
That's weak
@@lean2281shut uppp
Wow thanks Eric - I'm just down the road in Hamilton, (I'm 56) and I had my first go at this 1km sprint - started rowing in June 2018. I only had about 4 goes at 1km - prior to my attempt and I was quite pleased to row 3.27.3. I went off too fast and struggled at the end - however I do think i could do a 3.20 next year. Im aiming for a 7min 2km too - but that might take a few more months. Thank you for these videos.
That’s great to hear. Yes, we will do lots more specific stuff to work towards 2k pace etc.
Top effort Eric. Great to see you leading the way, and thanks for posting the workouts leading up to this. I've followed 8 of them in the run-up to the 1k test and managed to take :2 off a time I did 5 years ago. 3:17.9 down to 3:15.9 on saturday. Thanks again mate
Paul Richards we could get you faster!!! Or faster for long periods. Have a nudge at some longer world records or something
@@ericmurray-kiwipairindoorr2302 😂😂Mate, that 1k nearly killed me. Do they have old people records that are half the pace of you young fellas?!
Challenge completed, but!
Went out at rate 35 1:32 pace and imploded after 500m :-( (Let my adrenaline cloud my reality ;-))
Reset 15 minutes later, held 1:35 at rate 31-32
Final 3:11.3
Thanks Coach M
Looking forward to building off this result!
Alll good Ken. Not sure how long you’ve been following for, but we did a 1000m like 2-3 weeks ago which was to get a benchmark. So if we blew in that, then you’d know what to aim for in the training going forward and what you should be able to hold for a 1km in the future. It’s about knowing what your capabilities are and then building on those.
@@ericmurray-kiwipairindoorr2302 Thanks Coach M,
I try and do all your workouts but I missed that one.
However couldn't let that first 1k stand. So I Hit it up again today with your advice in mind;
Today, 3:09.4
1:35.0
1:34.7
1:35.0
1:34.7
1:34.0
:-))
Nice job being transparent- good to see a masters athlete putting down some hard rows. And with goat-assist :) My 15 y/o son makes me look bad (he has a 2:49.2 1k).
No way.... seriously... I had to go and check the records and I see he is at the top of the list! That’s impressive AF!!!
@@ericmurray-kiwipairindoorr2302 Thx. He's a pretty special kid. Getting him otw and he's loving it so will be interesting to see where this goes.
What’s his size? He must be a unit!!!
@@ericmurray-kiwipairindoorr2302 203cm and 104kg so yes, big at 15 :)
OMG. Was so nervous for you at start. Had butterflies in my stomach. FANTASTIC. On the same day as Hamish announced he is back in the rowing fold. Aaaand ?
Graeme McBurney aaaand.... your turn now!
I have to credit you with helping me break the 500m & 1000m WR 40-49 lightweight. I was using your 45sec on 5mins off session. Cheers 🇮🇪
You nailed it Champ , even better than what you predicted, I’ve won my bet so really top class !
stephen smyth your turn now!! I thought I’d do 2:58 or slightly under so must’ve just been a little bit more caffeine than normal :)
Ha ha I’ll stick to coaching Eric, and betting on you beating your own predictions, I’m delighted for you Champ
BEAST -- It amazes me as to how people can row in the 1:20's range. When I was around 30-35 I think the best I could do for say 2000m was to row in the upper 1:40's/500m pace. Now at 55 years old I would pray to row 2 grand in the 1:50's/500m pace. I can row 1000 in around 1:55/500m pace but never could I get down into the 1:20's and you all make it look like no big deal -- I know you are going hard apparently but it would be an obvious all out effort for me to even touch into the upper 1:20's / 500m pace and I don't think I ever have gone that fast.
Last Friday I rowed 1000m for time and rowed 3:46 and was SUCKING WIND. I really dont have the legs so I am really working on that as well as my proper technique
it's efficiency + years of steady state and other speed drills
@@Simon-xi8tb and strong legs. I am now 55 but even in my 30's I was never able to strike at 1:20 range. for a short burst I think the best I may have ever done was maybe 1:34 a LONG TIME AGO.
@@williamjamesrapp7356 When you were in you mid 30s did you train right? Did you have a coach or someone to show you correct technique and constantly correct your form? You can put a really strong guy on an erg and he would not be able to pull a 1:30 for a single stroke, because correct form and muscular adaptations for rowing would be missing. And those two are needed for efficiency. Trust me, if you do 30km/day on a rowing machine correctly, you will be able to hit 1:40/2000 at your current age in a year or so... Rowing is mostly about endurance and strength endurance, not so much about maximum strength.
Simon Fairly new to the erg, used at the gym with sprints but only just bought one for myself. Being doing up to 10k a day for last month or so. How do I build up to 30k a day without overdoing it/getting injured?
@@bolertim Actually, you don't really need to do 30k/day. There are many different ways to skin a cat ;) Also depends on what your goal is, if it's a fast 2k. You need to first ease into SS with long uninterrupted rows, then you need to figure out your aerobic threshold and do some shorter stuff in thaht range and so on... I would advise you to join the Concept 2 forums and ask for training advice there. Or ask Murray. It all depends on your current level and what your goal is.
Love yer stuff no frills no bull straight to the point
Recovering from a broken leg and yer a tonic. For me to get back in the boat
Please please. Love to see you in Toyko
Keep her lit
Great effort Eric very inspirational !! did mine earlier today and you are right , started about 3 splits under target race pace for first 250 , felt easy but then slowed up especially last 250 , but happy with the result coming in 2 sec under test piece 10 days ago
Good work!! That’s the idea. Because we did that practice one, then it gives you the benchmark. So if we trained and did another one in a month, we should be able to go faster again as all the times you’re doing in training should gradually get faster too.
Nicely done, Eric!! Doing my 1k later this week!
Awesome video, really inspirational and still loads of great insight and advice. Seemed like you were buzzing at the end, felt good huh?
dont know about good... slightly satisfying i guess.
I did 3.08 on level 10 drag. Felt like my legs were not attached to my body after the row. Very hard... so congrats on your score
Justin Grearson try some training a bit less mate and see how that feels. Then You might get some more rate and more speed
The GOAT i.e. greatest of all times
Very impressive! I've got a lot more training to do to get there. I wonder what your PR from your days in the pair would have been. Do you know what it would've been?
Joli Eric, et bravo pour ton humilité car il n'est jamais facile de monter sur l'ergo !!!
👍
Love the goats and the bags of fertilizer.
Erich Shuler animal feed in those bags
Precursor to fertilizer then
Nicely done ... oh to be as relaxed as you in the stroke! And what a cracking time, must be the cheerleaders ;)
Will you be giving it another crack tomorrow?
Trish H-C I wasn’t planning on it as that’s as good as I can be at the moment. Need lots more training
Great effort mate!
Cheers for the video Eric. What is the best way to get used to doing the high ratings? I struggle to keep at a 32-33 for 1k.
We can work on the rate and do some drills that will help with it, but everyone has a ratio of power-vs-rate. If you’re strong and powerful, you could rate 26 and you can pull the same numbers as someone that isn’t powerful or strong who rates 36.... so it’s about finding what works for you. Rate means you can do more strokes at a lower power, but it’s also hard of the body if you’re not used to it or trained in high rate. So it’s a funny game, as you need to do a lot of training to figure it out and experiment with doing pieces at a higher rate to see if that suits you.
Superb,different gravy
We want Eric back on TH-cam ASAP!!
Hello Eric, Just done the 1000m TT, yeah I'm a bit behind with your videos, but I'm catching up. An off the topic question, I'm thinking of clamping (with brackets and rubber absorbers) my erg to the garage concrete floor, is this advisable ? do elaborate. Great Vlog you have, keep them coming, I so enjoy the challenges and variation. Regards, Kenneth, Denmark
so i take it you're sliding around a little bit? lots of people do that... I tell you what, before you do that, you can either weight the front feet down with some sort of weight, which i did in these first videos with some animal feed. BUT, for the small expense, you can get a Concept2 Mat. these are great.... I've been using on currently and im on a smooth garage carpet which can move a little bit, but the mat has a the texture and feel that holds the floor and also holds the erg to it. So i'd try that first before anything drastic. www.concept2.com/indoor-rowers/accessories/floor-mat-us
@@ericmurray-kiwipairindoorr2302 Thank's for the reply, I have a mat, not a concept2 one I might add, my current mat and a older one don't seem to hold the erg very well in place, but It's proberly worth a try with an original one, hopefully it has a more anti slippery surface. If it fails I'll get some goats, so I have a reason to buy some animal feed. Thanks again. Regards, Kenneth, Denmark
Now that Hamish is back, reckon you'll come back to rowing as well?
Arthur Price is he really?
@@ethannguyen7447 yes he is
Well done Coach M!
Very inspiring!
Do you personally feel any different doing a time trial,
vs. an Olympic final? I realize there is a Huge difference in magnitude
between the two, however the goal is still the same.
Maximizing performance on the day.
Also, Big shout out to your videographer for helping out on this episode!
I'm up Friday morning.
Magnatude yes, but application very much the same. You can’t grow an extra lung or 10% more power over night. The reason we did the workouts prior was to know ‘your capabilities’. Because you know what you can produce(give of take) through the series of primers and pre race pieces, so that should give you an idea of the time you “should”/“can” achieve on the day. The olympics is no different. Yes there is a bigger ‘prize’ at stake, but it’s about going into it “knowing” what you can do and not hoping things go your way. So if you know you’re fast and going well, then it’s about executing it on the day and then being happy or content if you did it correctly, win or loose. If you loose and you couldn’t have given any more, then take it on the chin, move forward and move on to the next step.
Awesome stuff!
6:43 that goat is looking at your split and thinking i could go faster haha
You started your TT about 3.5 minutes after your strongest warmup strokes. How do you decide how long to wait between warmup and starting your TT? I'm never sure how long to wait. And nicely done!
Hi Mark, the time thing is a good question. The reason it’s “roughly” what it is is from days of doing racing and erg tests etc. you want to warm up and be ready to go, but you also don’t want to let the HR settle too much so when you start, it has a long way to climb. So it’s finding a balance but also being flexible. I found on the erg, that a couple of minutes after my last burst gave me 45-1m to warm down, then drink, dry my face, take in some bike breaths, set the machine, check everything, then just get ready to do it.
Nice one Eric. I'm presuming by keeping your strokes per minute fairly high I.e 36 spm it keeps your 500m split low and the flywheel more continuous? Thanks dude.
Great stuff. Could you show us a stretching routine?
prithviraj basumallik haha... mine is pretty minimal... my body doesn’t move into great positions these days. Just limber enough to not pull muscles etc. everyone is different.
The goats is the secret behind all those golds medals :-)
GOATS
So what time did you do? :) what colour is your erg and why? (colour blind here) how many dogs ya got?
@@Veslanjejezivot 😂 :)
I think there is one or two dogs there :)
@@Butch91ie ur right :)
3 dogs, 2 goats, 2 cows, 2 cats, a horse and a pony.
The erg has been electroplated which we did for a showcase so its gold anodized.
Sounds to me like the title of a hole action movie:
"The revenge of the Goatman" :-)
(sure you don't row on the NZ8+ in 2020?)
aaaaah so 2 olympic medals gets you the gold skin I see
now that hamish is back in the boat any possibility we could see you in the 8?
Listen here boy, 🤔
@@ericmurray-kiwipairindoorr2302 lol best response
I would pay to see that.
That is some firepower. To scare the crap out of the rest of the world
Nice work Eric . Similar splits to your old 2 ?
(What’s the iPad mount you’re using ?)
It’s called a RamMount. Google them. But Concept2 is coming out with something soon I understand.
which drag factor you did used?
Well done kid.
Is that a goat in the background?? Omg it looks so delicious 😍
wtf? delicious?
@@Veslanjejezivot meat eaters are bonkers
I hate the 1K... I find it hurts more then the 2K.
I hate the 1K.. so much more painful then the 2K
Do you have day job?
I would like to see Novak Djokovic doing this challenge
different sport, different athletic capacities.