Search found 1692 matches

by mdpfirrman
August 14th, 2019, 1:07 pm
Forum: Training
Topic: Increasing stroke rate / aerobic capacity
Replies: 36
Views: 2667

Re: Increasing stroke rate / aerobic capacity

Nice work Ray! I know I congratulated you on the Sub7 group, but now reading this helps me understand your progression better. That is an outstanding milestone!
by mdpfirrman
August 7th, 2019, 10:51 am
Forum: Training
Topic: Low rate fast pace....how?!
Replies: 26
Views: 1481

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

I'm more in the camp of Why? than how. I don't see a need to row as low as r16, if that was done over a significant period of time. Rowers often do not weaken the stroke, so the only way to make it “easy” is lowering the rate. This was relax pace for him. Seen him do r14 stuff even. Took me years t...
by mdpfirrman
August 1st, 2019, 11:46 am
Forum: Training
Topic: Is there a genuine performance advantage to erging outdoors?
Replies: 12
Views: 829

Re: Is there a genuine performance advantage to erging outdoors?

Been thinking about this a lot lately. Lived in Ohio before where rain (and humidity) made it nearly impossible to train outside. Also didn't have a great location for the erg there. Now I have a patio that looks out to a beautiful green valley in AZ up near the mountains (and at a mountain range to...
by mdpfirrman
July 26th, 2019, 2:19 pm
Forum: Training
Topic: 2nd lower back injury in 5 weeks.
Replies: 18
Views: 897

Re: 2nd lower back injury in 5 weeks.

I've been working back from a Thoracic tweak for five or six months. First time that I wasn't able to quickly (within days or weeks) get it back in order. It still bothers me now but I've been able to do hardish intervals again and I'm gradually getting back to form, which isn't anything special to ...
by mdpfirrman
July 24th, 2019, 10:36 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 24647
Views: 2811206

Re: What Training Have You Done Today?

30 minutes on the rower @ 19 SPM, HR capped at 75% of Max and 30 minutes on the AirDyne Pro Bike. Slowly coming back on times from the mid back injury/pain. Not sure if it was really an injury or if it was just something that was hurt and the rower triggered it. Anyway, my paces are extremely slow ...
by mdpfirrman
July 23rd, 2019, 5:10 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 24647
Views: 2811206

Re: What Training Have You Done Today?

30 minutes on the rower @ 19 SPM, HR capped at 75% of Max and 30 minutes on the AirDyne Pro Bike. Slowly coming back on times from the mid back injury/pain. Not sure if it was really an injury or if it was just something that was hurt and the rower triggered it. Anyway, my paces are extremely slow r...
by mdpfirrman
July 23rd, 2019, 10:46 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 6591
Views: 862096

Re: New Personal Best! Brag About That New Pb!

Sorry don't know how to upload the splits or really understand negative splits :? Think I just went off too fast, the first 500m I was going at 1.53 and thought I was going too smash 8.00, had slowed to 1.56 at 1000m, after 1500m I thought I was going to have a heart attack and had slowed to 2.18. ...
by mdpfirrman
July 19th, 2019, 1:01 pm
Forum: Health & Fitness
Topic: Thinking of adding the kettlebell swing to my KB routine
Replies: 12
Views: 1121

Re: Thinking of adding the kettlebell swing to my KB routine

Before Bret Contrares became the Butt Guru for all females that know anything about bodybuilding, he put out some great information on Kettlebell Swings. If you look for his article around 2012 and 2013, great stuff. He ended up moving toward other things before he wrote the now famous book, Strong ...
by mdpfirrman
July 19th, 2019, 10:23 am
Forum: Training
Topic: Getting Back into after a long layoff-10 years
Replies: 5
Views: 510

Re: Getting Back into after a long layoff-10 years

I started back at fitness at 41 or 42 at my largest. I had just blew out my knee completely and was told I might need a knee replacement. I was around 255 or 260 and likely around 50% body fat. Seriously depressed too. Fast forward to today and I'm 188 (at 54, turning 55 soon), 18% body fat, and asi...
by mdpfirrman
July 18th, 2019, 5:08 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 24647
Views: 2811206

Re: What Training Have You Done Today?

Working hard again these days but I'm really slow currently, even for me. Coming back at 54 from back injury is hard work! When I started rowing a few years back, I could hit a 7:50 and worked my tail off to get to 7:11. I suppose all that progress is gone, but I'm slowly getting it back. Did 3 X 8 ...
by mdpfirrman
July 17th, 2019, 5:47 pm
Forum: Training
Topic: Coping strategies
Replies: 37
Views: 1754

Re: Coping strategies

Always funny to laugh at others... But here one the other way around, last year in my gym they held a 500m comp. One of the trainers, a 60m discustrower, who never touches the rower, pulled a 1.17 rate 32. Big guy, but no giant. They did the same thing in my gym around five years ago and similar th...
by mdpfirrman
July 17th, 2019, 12:34 pm
Forum: Training
Topic: Coping strategies
Replies: 37
Views: 1754

Re: Coping strategies

When I row in the isolation of my garage, I have my ipod on shuffle and count through about 10 songs before I check the PM to see how far I've gone on a steady state 10K. I also have a couple of mirrors in the garage gym so I can check my form from time to time...otherwise going by feel in UT 2 or ...
by mdpfirrman
July 3rd, 2019, 2:37 pm
Forum: Training
Topic: Building endurance base / MHR
Replies: 22
Views: 1279

Re: Building endurance base / MHR

So if I get to around 148 or so, 150 definitely, slow it down. Well, that is not exactly how the HR drift approach works. If you get more than 5% drift, you should start lower the next time. The aim is to be able to hold a constant intensity (meaning constant pace or power) through the full session...
by mdpfirrman
July 3rd, 2019, 2:07 pm
Forum: Training
Topic: Building endurance base / MHR
Replies: 22
Views: 1279

Re: Building endurance base / MHR

Thanks Allan, that helps. I started out yesterday around 135 BPM after W/U, then slowly drifted up to around 150 and got off the rower at 45 minutes and went to the Assault Bike, which I have an easier time with keeping my HR lower. That's around what I was thinking. Once I'm drifting off above 145 ...
by mdpfirrman
July 3rd, 2019, 1:28 pm
Forum: Training
Topic: Building endurance base / MHR
Replies: 22
Views: 1279

Re: Building endurance base / MHR

Interesting and timely thread for me. I seemed to have turned the corner on my Thoracic pain. If I constantly do PT/Yoga, I've figured out that I can tolerate rowing again without significant pain or any pain. I just hate yoga. :roll: Small price to pay. Anyway, I've just got a HRM and I'm back doin...