Search found 2423 matches

by jamesg
August 17th, 2019, 4:06 am
Forum: Training
Topic: Training Plan Advice
Replies: 9
Views: 258

Re: Training Plan Advice

how does UT2 differ? UT2 is conventionally considered as up to 60% of 2k test Watts (in the ex Interactive plans). The other bands are: UT1 60-70% AT 70-80% TR 80-105% AN 105-115% The catch using Watts is that if we train and then do another, faster test 2k, all our training bands will get tougher....
by jamesg
August 17th, 2019, 3:04 am
Forum: Training
Topic: Does anyone train THAT hard?
Replies: 3
Views: 93

Re: Does anyone train THAT hard?

A possible theory: Functions involved in supply to and removal from muscle are cell functions. However cells die. So unless we keep the cell growth under pressure with exercise, their number will drop, and their specific functions decrease in rate. Since we can't control their death rate, their numb...
by jamesg
August 16th, 2019, 2:42 am
Forum: On The Water
Topic: Can't straighten my knees?
Replies: 1
Views: 45

Re: Can't straighten my knees?

Shifting the footplate astern by more than a certain amount, you'll need to move the riggers or just the gates in the same direction so that the entire work moves astern. Maybe footplate height can be adjusted too?
by jamesg
August 15th, 2019, 9:21 am
Forum: Training
Topic: Training Plan Advice
Replies: 9
Views: 258

Re: Training Plan Advice

5km and 10km down to below 2:00/500m pace ... stroke fairly low (20-24) That's a good endurance training regime for someone your size and age. It indicates technique and a good level of base fitness. Suggest you consolidate it with a few weeks work at UT1 level (around 70% of 2k test power: 260 x 0...
by jamesg
August 12th, 2019, 2:50 am
Forum: Weight Loss & Weight Control
Topic: 6 months stuck - need some help
Replies: 16
Views: 1175

Re: 6 months stuck - need some help

Well done, best possible holiday. Where are your mountains? Nothing like them to show us how fitness has improved; and for using that fitness.
by jamesg
August 9th, 2019, 9:30 am
Forum: Training
Topic: Dropping Hands
Replies: 9
Views: 322

Re: Dropping Hands

Keeping hands high takes effort; chain tension does enough, if it's there and we don't recover too fast.
by jamesg
August 8th, 2019, 2:35 am
Forum: Health & Fitness
Topic: Constant rib injuries
Replies: 10
Views: 240

Re: Constant rib injuries

Make sure you are not carrying over to the water the typical fast leg action used on a grounded erg to reduce the slack at the catch. Afloat this is not needed, the catch is shorter; scullers in particular seem to be very cautious here. There may be some advantage in switching to a double or quad, t...
by jamesg
August 7th, 2019, 4:27 am
Forum: Training
Topic: Looking for training advice
Replies: 11
Views: 402

Re: Looking for training advice

about 23 minutes for 5K, but don't seem to be improving.
That's not bad anyway, given that you're not training for it. Try getting some endurance, with a good stroke (5-6 W'). It'll only take a month or so, at 20-23, trialling at say 27, maybe after a few 5 minute intervals to get the feel.
by jamesg
August 7th, 2019, 2:14 am
Forum: Health & Fitness
Topic: Constant rib injuries
Replies: 10
Views: 240

Re: Constant rib injuries

I’ve broken two ribs on the water
How did that happen?

What's your height and weight, and when on the erg what's your stroke work level? Are you much taller or shorter than your crew?
by jamesg
August 6th, 2019, 1:19 am
Forum: Training
Topic: Video: Critique Requested
Replies: 13
Views: 490

Re: Video: Critique Requested

First 30s are about 2:18r24. Last 30s are at about 1:55r29. You can resolve most problems by setting your feet lower and slowing the recovery; with low DF the flywheel won't stop and you'll be more on your feet so better able to use your legs at the catch and move faster during the pull, also with ...
by jamesg
August 5th, 2019, 5:26 am
Forum: Training
Topic: 2000m Training Plan
Replies: 5
Views: 469

Re: 2000m Training Plan

And very useful it was too. The bands were in both HR and Watts. Watt bands were up to 60, 70 and 80% of 2k Watts for UT2, UT1 and AT. Times from 30 to 60 minutes for UT2, 2*10 to 4*20 UT1, 2*7 to 3*10 AT (at Level 3). There's lots of links here too, but I can't find anything like Terry O'Neill's in...
by jamesg
August 5th, 2019, 4:34 am
Forum: Training
Topic: Training for sub 1:20 500m
Replies: 7
Views: 314

Re: Training for sub 1:20 500m

1:20 pace means you have to pull 50+ strokes in that time, all of net length at least 1m and with peak force around 130 kg. Or equivalent. If you use ergdata with the PM, you can see these numbers though there may be some degree of approximation. That pace is almost 700 Watt average (with a dead sta...
by jamesg
August 5th, 2019, 12:54 am
Forum: Ergdata, Online Racing, Rowpro & RowIt
Topic: RowPro HR Zones v. UT1, UT2, AT, etc
Replies: 2
Views: 115

Re: RowPro HR Zones v. UT1, UT2, AT, etc

The six rowpro names presumably correspond to UT3, UT2, UT1, AT, TR, AN. The bands most in use on the erg are UT2, UT1 and AT, corresponding to up to 60, 70 and 80% of 2k Watts and ratings 18-20, 20-24, 27-28. Slower is used for warm-up and recovery, faster to reduce training volumes and so rest bef...
by jamesg
August 3rd, 2019, 11:39 am
Forum: Training
Topic: Overpowering the WP Level 4
Replies: 5
Views: 282

Re: Overpowering the WP Level 4

Doing the 2k at any rate other than 32 - 34 will skew the rate/pace specs in the L4 table. This was standard cruise-race rating years ago and the effect of the table is to have us use our race stroke in training. We did that anyway, afloat, but this idea made it possible and verifiable on the erg to...
by jamesg
August 3rd, 2019, 10:24 am
Forum: Training
Topic: Low rate fast pace....how?!
Replies: 26
Views: 888

Re: Low rate fast pace....how?!

1.53 is 240 Watt, and 1 W is 1 Nm/s. At rate 16 he pulled 16 x L x F x 9.81 / 60 Nm/s where F is the average force in kg and L is the net stroke length in meters. Taking L as 1 meter, F = 240 x 60 / 16 x 9.81 = 92 kg So he did it by pulling long strokes, hard, which most likely means he is large, fi...