Search found 1685 matches

by NavigationHazard
August 17th, 2019, 3:29 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

8/14 3 x 12' UT1 on 4' (BikeErg), target target 1:48 pace HR cap 146 bpm. https://imagizer.imageshack.com/img923/1664/gv7xJz.jpg 1:44.8 average pace overall. To put this in a bit of perspective, there have only been 8 ranked age-group sub-7 4ks in the history of the BikeErg rankings, one of them min...
by NavigationHazard
August 13th, 2019, 10:26 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

8/13 more boring BRIC-plan base building on the BikeErg. 72' UT2 work, target pace 1:54 (i.e. the upper limit of my theoretical UT2 zone) with a HR cap of 136 bpm. https://imagizer.imageshack.com/img922/5636/2Wb6oz.jpg In theory that ought to reflect something in the neighborhood of 60% of 2k watts....
by NavigationHazard
August 13th, 2019, 1:53 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

8/12 workout 1. More BRIC base building on the BikeErg. 4 x 13 mins UT1, target 1:48 pace (top of my theoretical UT1 zone), HR cap of 146 bpm. https://imagizer.imageshack.com/img922/8981/hz8ccc.jpg I followed up in the afternoon with a CTC attempt r20 on the rower: https://imagizer.imageshack.com/im...
by NavigationHazard
August 11th, 2019, 3:11 pm
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

11/10 More BRIC plan work on the BikeErg: 2 x 16' on 3:30 rest. #1 8873m 1:48.1 pace cadence 69 rpm HR 141bpm; #2 9003m 1:46.6 pace cadence 70 rpms HR for some reason displayed at 153 bpm on the PM5 but more like 145 bpm. I only went over my theoretical upper limit of 146 bpm for the zone with about...
by NavigationHazard
August 9th, 2019, 3:25 pm
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

https://imagizer.imageshack.com/img924/9592/EgrIsE.jpg More BRIC training plan base-building. 72' UT2 work, target 1:58.7 pace HR cap of 136 bpm. I backed off the pace a bit from my previous UT2 ride on account of serious humidity. I dropped about 2 1/2 kg during the session despite downing 1.5 l o...
by NavigationHazard
August 9th, 2019, 8:07 am
Forum: Training
Topic: Dropping Hands
Replies: 9
Views: 329

Re: Dropping Hands

In a boat, you've got an oar handle in your hands rather than an erg handle. What you do as far as hand height affects the business end of the oar, namely the blade. The blade will move vertically in the opposite direction from your hands. How much so depends on your gearing, i.e. the inboard/outboa...
by NavigationHazard
August 8th, 2019, 8:58 pm
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

More BRIC plan base-building on the BikeErg on Thursday. 2 x 21 mins UT1 on 3:30 rest. Targets were 1:50 pace and HR range of 136-146. 1) 11467m 1:49.8 pace 68 rpm HR 141 2) 11475m 1:49.8 pace 68 rpm HR 146 I'm hoping that's about 65% of BikeErg 4k watts. Hard to say yet how it might translate to ro...
by NavigationHazard
August 8th, 2019, 7:34 am
Forum: Training
Topic: Low rate fast pace....how?!
Replies: 26
Views: 898

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

Here's a screenshot from a Feb 2012 video of the German men's eight training for the London Olympics. They appear to be doing a two-hour erg piece at 20 strokes/minute. The rower in the screenshot has averaged 1:51.4 for the first 62 1/2 minutes or so. That is 253 watts (~12.7 watts/stroke). There's...
by NavigationHazard
August 7th, 2019, 3:00 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

8/5 2 x 15' UT1 on the BikeErg, both 1:46.7 pace, 8/6 60' UT2 on the BikeErg, 30589m 1:57.6 pace 63 rpm, average HR 123 bpm. I added a CTC attempt on the BikeErg, doubling the distances. 7:16.6 1:35.0 pace, 84 rpm. My HR belt lost connection to the monitor partway through the first 1662m interval. A...
by NavigationHazard
August 5th, 2019, 1:29 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

8/1 Going to try to go onto my 16-week BRIC prep plan as of today, despite the utter uncertainty that I'll be allowed to leave Poland, enter the UK, and then come back to Poland. As a US expat living in Poland, and having applied for long-term residence but not gotten it yet due to bureaucratic back...
by NavigationHazard
August 4th, 2019, 1:39 pm
Forum: Training
Topic: Low rate fast pace....how?!
Replies: 26
Views: 898

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

If you want to apply power smoothly at high ratings, you need to learn how to apply it smoothly at low ratings. There's nothing particularly magical about r16 as opposed to r17 as opposed to r18, etc. (There's a reasonable case to be made for doing most low-rate rowing at 20 strokes/minute because i...
by NavigationHazard
August 2nd, 2019, 1:18 pm
Forum: Competition
Topic: Cross Team Challenge - Discussion Thread
Replies: 952
Views: 138026

Re: Cross Team Challenge - Discussion Thread

Never mind. I overwrote it with a very slow time so that it's bottom of table.
by NavigationHazard
August 2nd, 2019, 1:12 pm
Forum: Competition
Topic: Cross Team Challenge - Discussion Thread
Replies: 952
Views: 138026

Re: Cross Team Challenge - Discussion Thread

Can someone remove the score I just entered? I realized afterwards that the short intervals this month are 318m, not the 316 I'd programmed. Probably doesn't make more than a couple of tenths of a second difference in the overall time but I have way too much integrity to let it pass.... I will go ag...
by NavigationHazard
July 31st, 2019, 4:16 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

7/30 50 x 30" on 30" (BikeErg), in swampy conditions. Here's a graph of the results:

Image

1:35.6 average pace overall, last 26 in an average 1:33.2. 15686m total work distance, average cadence 76 rpm.
by NavigationHazard
July 30th, 2019, 8:09 am
Forum: Training
Topic: [In]decent Intervals
Replies: 248
Views: 26348

Re: [In]decent Intervals

7/27 I started with what was going to be 50 x 30" on/30" off on the BikeErg, but had to bail after 17 of them on account of wrapping a shoelace round the pedal crank. Oops. I then set up 30"/30" again and did 26 reps / 8431m work distance at 1:32.5 pace: https://imagizer.imageshack.com/img922/6325/i...