Search found 569 matches

by Rockin Roland
October 7th, 2015, 6:15 pm
Forum: Training
Topic: Help with technique (beginner)
Replies: 21
Views: 4723

Re: Help with technique (beginner)

I spend a lot of my time rowing on the water and have been very successful both on the water and on an erg. My advice regarding technique to a beginner is as follows: Don't copy the technique that is used in a boat for use on a stationary erg, for a dynamic erg yes, but on a stationary erg you'll ac...
by Rockin Roland
October 7th, 2015, 6:44 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

Today I did another C2 time trial at the rowing club, this time over 6000m. It was another season PB for me in a time of 20:51.9 at average pace of 1:44.3 @ 32 spm. That's a 5 second improvement and number one in the C2 rankings for 50-59 age group. I had a major drama along the way with 1500m to go...
by Rockin Roland
September 30th, 2015, 9:41 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

Re your training, you simply show that consistancy and lots of volume work. You don,t talk about volume, but 4.5/6 hours otw plus all your other work is a lot. Only the otw stuff must be 75/90 km per week. Re weights, for longer work not needed, for shorter work 100% needed. Also rowers who don,t d...
by Rockin Roland
September 30th, 2015, 1:25 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

Roland, I'm intrigued by your results. In a nutshell, what would would you consider your approach to training? Are you a "big meter" guy who likes to do lots of volume at moderate intensity with maybe 10% to 20% of your week at high intensity? Or do you spend a lot of time at threshold doing long h...
by Rockin Roland
September 29th, 2015, 6:33 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

Impressive results, Roland. I'm also curious how you train. Is rowing/training a large part of your time? Do you train on RowPerfect and set the times on C2? I do most of my rowing on the water plus some cross country skiing during winter. In 2014 our coxless four won gold at the World Masters and ...
by Rockin Roland
September 29th, 2015, 9:01 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

I've just completed a 10,000 m erg in 35:25.1 @ 1:46.2 average 500 m split pace. Average heart rate was 169 bpm and 31 spm. In the 50-59 years age group that gives me officially accepted number 1 ranking. So in this age group I now have number one ranking in the 2000 m, 6000 m, 10000 m & 30 minutes....
by Rockin Roland
September 22nd, 2015, 7:25 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

I've just completed and logged a 30 minute workout in the 50-59 age group. Distance covered in 30 minutes was 8475 m @ 1:46.1 average pace. That makes me the officially approved number 1 in the rankings. Next stop is the 10,000 m which I'm going to have a crack at next week. The number 1 spot looks ...
by Rockin Roland
September 20th, 2015, 9:01 am
Forum: Training
Topic: Best way to combine weight training and erging
Replies: 15
Views: 10246

Re: Best way to combine weight training and erging

By the way, it is good to see you back on the forum again after a fairly long absence. Bob S. G-day Bob, I hope that you are still well. Glad to see that you are still active on this forum. I've neglected to look at this forum for a while as I've been distracted by other forms of social media. Howe...
by Rockin Roland
September 20th, 2015, 8:37 am
Forum: Training
Topic: Best way to combine weight training and erging
Replies: 15
Views: 10246

Re: Best way to combine weight training and erging

Roland, couldn't agree more. No arguement with the weight lifting guys. But all I do is erg. Looked you up....you're quite successful in the rowing world. Also checked out the rowperfect. As a matter of curiosity, how do your times on the machine compare to the C2? Looks like the motion is similar ...
by Rockin Roland
September 19th, 2015, 8:27 am
Forum: Training
Topic: Decline with age
Replies: 18
Views: 4818

Re: Decline with age

Certainly over the longer distances it would be 5 seconds per 500 m decline. I know that because the other week I did my first 5000 m time trial in years. It was at 1:44.2 500 m splits average pace. However, 10 years ago I was doing 5Ks in 1:39.2 average splits. But I believe the decline over shorte...
by Rockin Roland
September 19th, 2015, 3:22 am
Forum: Training
Topic: Decline with age
Replies: 18
Views: 4818

Re: Decline with age

The greatest decline in erging, directly attributed to natural ageing, occurs in your mid 40s. The exact age it hits varies per individual and their associated lifestyles. For someone who has no extended breaks from erging and is always in good physical condition, your 500m splits for a 6000m workou...
by Rockin Roland
September 19th, 2015, 3:06 am
Forum: Training
Topic: Best way to combine weight training and erging
Replies: 15
Views: 10246

Re: Best way to combine weight training and erging

You don't need to do any weight training to improve your erg times. I haven't been to a gym or lifted weights for over 20 years. Yet at the moment, I'm ranked number 1 in the C2 rankings for 2000m, in the 50 to 59 year age group, with a time of 6:27.
by Rockin Roland
September 13th, 2015, 8:22 am
Forum: On The Water
Topic: single shell recommendation for tall guy
Replies: 8
Views: 7059

Re: single shell recommendation for tall guy

You need a boat with a large pit so that you have plenty of room to reach full compression at the catch. Don't get a Fluidesign as they have small pits however some of the Sykes boats are very accommodating for big people.
by Rockin Roland
September 13th, 2015, 8:15 am
Forum: On The Water
Topic: Magik Oarlocks
Replies: 3
Views: 3651

Re: Magik Oarlocks

I used them for a few years in my single. They have some good points but generally I believe that they mask technique issues. They also wear out the sleeves on your oars by digging grooves in them over time. I prefer more sensitivity in my oars so that I know what they are doing when coming into the...
by Rockin Roland
May 19th, 2014, 10:46 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9902
Views: 1577594

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

Last night at our rowing club our masters rowing squad had to do 5000m time trials on static C2 ergs. I weigh 84 kgs and I'm 52 years of age now. I recorded a time of 17:09.0 at an average pace of 1:42.9. That currently puts me at the top of the rankings in the 50-59 age group. It's the first time I...