Author Topic: Cross Training: Rowing (Read 229097 times)

mike · « **Reply #950 on:** 23 May, 2016, 10:57:12 am »

Quote from: iddu on 19 May, 2016, 11:36:40 pm

Mmm, 22:40 @ 23s/m (down from 28m last week)

The thing I find odd is not feeling any resistance on the stroke until legs are straight - it's all body/arms. That supposed to feel like that?

Nope. Legs legs legs. What drag factor is the machine set on? Most of our mens squad have it at about 130 (http://www.concept2.co.uk/service/monitors/pm3/how-to-use/viewing-drag-factor) if it's too light then you might not be able to apply the legs quickly enough. That kind of drag factor normally needs the fan setting at 4 or 5, but it depends on the state of the machine, sometimes it needs to be higher.

Quote from: simonp on 18 May, 2016, 03:28:50 pm

Last night we focused on race starts. I think we did about 30. Maybe more.

Ow.

Back when I was fit we managed to persuade the stroke man of the german olympic 8 to join us for a race in Cambridge. Rate 52 off the start was a bit of a shock to the system.

(me at 5, looking quite a lot more in control than I felt)

simonp · « **Reply #951 on:** 23 May, 2016, 11:24:12 am »

We also use 130 as the benchmark for all our erg work.

I really should do another 2k test at some point. Given the average power I produced in my cycling 8-minute test on Thursday (311W) I should be getting closer to 7:00.

iddu · « **Reply #952 on:** 24 May, 2016, 01:51:42 pm »

Quote from: mike on 23 May, 2016, 10:57:12 am

Nope. Legs legs legs. What drag factor is the machine set on? Most of our mens squad have it at about 130 (http://www.concept2.co.uk/service/monitors/pm3/how-to-use/viewing-drag-factor) if it's too light then you might not be able to apply the legs quickly enough. That kind of drag factor normally needs the fan setting at 4 or 5, but it depends on the state of the machine, sometimes it needs to be higher.

https://www.youtube.com/watch?v=NeD1cyZ8IqQ

I'll have a poke around the menus tomorrow night - fan setting is at 5. From the catch into leg drive, the hands are back above the knees (so legs almost straight) before any resistance is felt. It's almost like you could chop a foot out the chain to 'compensate'. But that may just be how it's supposed to feel?

OTOH, (we) could just have magic thighs from riding so much

simonp · « **Reply #953 on:** 24 May, 2016, 02:35:03 pm »

http://www.concept2.co.uk/indoor-rowers/training/tips-and-general-info/using-the-force-curve

iddu · « **Reply #954 on:** 25 May, 2016, 09:47:35 pm »

Ta.

Pretty much all on the curve as shown in TR pic for 21 mins - nothing like peaks or DD

Hurrumph - needs ~6.5 for a 130 drag, no wonder it felt light.

[chant] LBA,ABL,LBA...[/chant]

iddu · « **Reply #955 on:** 07 June, 2016, 08:27:50 am »

Getting there...

19 (gasp) 57 (gasp) 06 (gasp) at (gasp) 26 (gasp) s/m

Need to bring it down another couple yet, thobut.

mike · « **Reply #956 on:** 08 June, 2016, 03:00:07 pm »

great job.

simonp · « **Reply #957 on:** 08 June, 2016, 03:18:38 pm »

Supposed to be a 2K test on Thursday, but I won't be around. Phew.

simonp · « **Reply #958 on:** 16 June, 2016, 10:38:30 pm »

Tonight's erg, first one I've been to for a while.

What fresh hell is this. by SimonP2006, on Flickr

iddu · « **Reply #959 on:** 17 June, 2016, 11:13:14 am »

Down to 19:52:04 @ 24 s/m, so getting there.

PM: 5,000m / 20min - avg HR 130bpm
AM: 30 mins at Dentist - avg HR 150bpm

WTF

Terror is better?

simonp · « **Reply #960 on:** 07 July, 2016, 10:00:03 pm »

Tonight's erg. 10x1:00/1:00r 2796m 1:47.2/500m r30.

And breeeaaathe.

Llandaff regatta this weekend.

simonp · « **Reply #961 on:** 12 July, 2016, 10:25:37 pm »

Well we didn't win anything.

Tonight I was down to cox (first time to me). I was just getting into the swing of ordering people around when I was told I was off the hook and was instead in a stable double. First sculling since one session back in September. Didn't know what to expect, but really enjoyed it.

simonp · « **Reply #962 on:** 15 July, 2016, 11:16:41 am »

Another erg session last night - 2x19' pyramids rate 24..30.

Gits.

Did 2:2.4 and 2:3.4 for the two pyramids.

mike · « **Reply #963 on:** 19 July, 2016, 09:26:58 am »

Bumps this week... I've selected, coached and organised 6 women's 8s (with a lot of help) and am rowing in the mens fourth boat.

chaos expected.

simonp · « **Reply #964 on:** 21 July, 2016, 11:19:46 pm »

Bewdley Regatta. Rowing in an IM3 event as there was no competition otherwise.

Did the 10x1:00/1:00r again tonight. Improved to 1:45.0.

simonp · « **Reply #965 on:** 25 July, 2016, 03:33:11 pm »

We did not win.

This is getting to be a habit.

We have a 2K test on Thursday in the training plan. The last time I did such a thing was in November (I doesn't seem that far ago!). I did 7:18.4.

Fitness has probably peaked then dropped since then - only guide I have is the 1:45.0 I averaged doing 10x1 minute last week. Given that effort, what sort of 2K pace should I aim for?

AIUI, the standard pacing strategy is to do the first 500m at -1, then the next two at +1, and the final 500m back at -1. On the previous 2K it was a fly and die, but I think I'm better now at pacing at higher rates which will help me to keep it controlled early on.

simonp · « **Reply #966 on:** 27 July, 2016, 12:12:24 am »

My first outing as cox (in a 4) tonight. Did not crash into anything.

simonp · « **Reply #967 on:** 29 July, 2016, 08:02:36 pm »

Subbed last night.

Did the 2K tonight. 7:13.2, 5.2s improvement.

simonp · « **Reply #968 on:** 19 August, 2016, 11:53:09 pm »

Oxford City regatta tomorrow and Sunday.

simonp · « **Reply #969 on:** 26 September, 2016, 05:05:01 pm »

Was a spare person on L2R on Saturday, having hung around after the non-AGM, so ended up going out in a (not stable) double (for the second time). When I said I found the last one scary, it was suggested that was because I was with Bart. Indeed, with Paul, it was a lot better and we managed some reasonable pieces with both of us working.

Wonder when someone will send me out in a (not stable) single.

CrazyEnglishTriathlete · « **Reply #970 on:** 05 October, 2016, 08:15:23 pm »

Back on our Concept II, hopefully it will be more of a routine this winter, as we now have an olympic bar and weights, a dumbell set and a bench, so I can do my full gym session at home.

4000m in 14:58 today (just into negative splits thanks to an all-out last 400m) then 20kg squats, 3 sets of 12, 55kg deadlifts and some girly weights on the ball to sort out the tweaks in my upper back from too much cycling. The aim will be set a PB for the hour on the rower in the new year.

simonp · « **Reply #971 on:** 05 October, 2016, 08:39:37 pm »

That's a decent pace.

mike · « **Reply #972 on:** 07 October, 2016, 12:40:51 pm »

Quote from: simonp on 26 September, 2016, 05:05:01 pm

Wonder when someone will send me out in a (not stable) single.

have you tried it yet? It's great! We've just acquired a new Swift single, I took it out last week and it's really easy to sit but feels dead in the water - a bit like a floating erg. Very different to our Janousek and aylings singles which are much less stable but feel a lot more alive.

I subbed into a reasonable quad this morning for 20k of steady state (about an hour and forty). I let them do most of the work but am still struggling to stand or walk upstairs

CrazyEnglishTriathlete · « **Reply #973 on:** 10 October, 2016, 07:27:21 am »

5000m this morning, first time I set it up to validate the distance rather than "Just Row". 18.38.9 was the official time, so will rank me 84th in my age group out of 900-odd.

CrazyEnglishTriathlete · « **Reply #974 on:** 02 November, 2016, 08:04:33 am »

Non-crazy work schedule this week so was able to do a gym session this morning and warm up with a 6000m row. There's a Concept 2 holiday challenge of 100,000m between November 24 and December 24 so I might give that some thought.