Search found 256 matches

by gooseflight
April 5th, 2019, 2:21 am
Forum: Training
Topic: Tips for keeping the back out of the stroke?
Replies: 14
Views: 769

Re: Tips for keeping the back out of the stroke?

The heels issue comes up a lot. There is a certain 'rowing' channel that erroneously promotes heels down. Lifting the heels is a Good Thing: https://www.rowperfect.co.uk/the-science-behind-heels-up-or-heels-down/ For someone with back problems, it is definitely a good thing. The heels going down is ...
by gooseflight
March 22nd, 2019, 1:39 pm
Forum: Training
Topic: Small Breakthrough
Replies: 22
Views: 1173

Re: Small Breakthrough

There was a smiley after that QED :) I typically do 6-10k in a workout. I break it up in intervals so I don't get bored. Typically 30s to 2 min rest depending on how I feel and how long the interval is. My weakness is currently CV, so picked a HR probably in the low UT1 range (I've never tested my ...
by gooseflight
March 22nd, 2019, 12:25 pm
Forum: Training
Topic: Small Breakthrough
Replies: 22
Views: 1173

Re: Small Breakthrough

Therefore: 2:17 pace is way to low for regular training. QED. :) Not at all. In terms of where you're at that's fine for continuous distance pieces. I'm not sure how far you go just now but say 6K+. Just keep chipping away. You can keep the rate low and gradually increase the pace on longer, steady...
by gooseflight
March 22nd, 2019, 11:41 am
Forum: Training
Topic: Small Breakthrough
Replies: 22
Views: 1173

Re: Small Breakthrough

johnlvs2run wrote:
March 22nd, 2019, 11:34 am
Your stroke rate is way to low for regular training.
22 spm for ~2:17 pace looks fine to me :?
by gooseflight
March 21st, 2019, 3:41 pm
Forum: Training
Topic: newbie needs help
Replies: 43
Views: 2064

Re: newbie needs help

You must use your back, it connects your arms to your legs ;) Question is how? If you lift a heavy weight do just use your back with straight legs? No. Rowing is the same. Give the most work to the biggest muscles in your body first and just hang from the handle with rest (N.B. comments re core abov...
by gooseflight
March 20th, 2019, 1:27 pm
Forum: Training
Topic: another question about aerobic base training
Replies: 20
Views: 1093

Re: another question about aerobic base training

Is it possible to superpose these prescriptive p-word schemes in practise? And then there's linear versus block periodisation. If anyone wants to drill down there's plenty to read. This is old but is cited over four hundred times: http://umh1617.edu.umh.es/wp-content/uploads/sites/546/2015/04/New-H...
by gooseflight
March 20th, 2019, 4:28 am
Forum: Training
Topic: another question about aerobic base training
Replies: 20
Views: 1093

Re: another question about aerobic base training

I might be missing something but isn't the point of 80/20 that you do base training -- [very] high volumes of low rate aerobic work at the start of the programme with faster work introduced at the end? Doing 80/20 across a week isn't going to deliver an 80/20 outcome. Looking at your programme you'r...
by gooseflight
March 19th, 2019, 4:15 am
Forum: Training
Topic: Newbie seeking advice
Replies: 16
Views: 911

Re: Newbie seeking advice

As for the drag factor I find anything under low 100 makes it harder for me to get a good pace. The drive starts to become a lot quicker and being short there's just not enough length to really spin it up. At least that's how it feels to me. If you were under 20spm the lower drag would be OK to use...
by gooseflight
March 15th, 2019, 5:55 am
Forum: Training
Topic: Technique/Initiating stroke with back
Replies: 32
Views: 1478

Re: Technique/Initiating stroke with back

Not bad at all. Like a lot of guys with a belly your arms go over/between your knees rather than around the outside. This is inevitable because it's uncomfortable rowing with your knees together because your belly gets a squeeze on every stroke. Something to monitor and alter when the weight comes o...
by gooseflight
March 14th, 2019, 5:50 am
Forum: Training
Topic: Technique/Initiating stroke with back
Replies: 32
Views: 1478

Re: Technique/Initiating stroke with back

Keep in mind that there are different "styles" of rowing, some of which involve the back (aka "trunk") earlier than others. Thanks very much for this post. I haven't seen it previously. I presume that all these styles are used by top class OTW rowers of different "schools", am I right? It is a good...
by gooseflight
March 13th, 2019, 3:43 am
Forum: Training
Topic: Technique/Initiating stroke with back
Replies: 32
Views: 1478

Re: Technique/Initiating stroke with back

This is a guess [obviously], but you are probably leaning too much into the catch to compensate for your belly in an effort to gain length. Maybe not enough leg bend because of something in the way! Posture at the catch should be reasonably upright. If you are leaning forward it would tend to make y...
by gooseflight
March 7th, 2019, 8:15 am
Forum: Training
Topic: Sub 6:30 by October. Training advice
Replies: 54
Views: 2759

Re: Sub 6:30 by October. Training advice

What do you think of the current plan? Mon. 5k max effort time. Wed 3. X 1500 Friday 8 to 10k Just trying to take a small step back from 3 max effort sessions per week. Was pretty draining. Fine. Maybe add a fourth 1500 at some point. You can always tweak the 10K depending on how you feel, e.g., ro...
by gooseflight
March 7th, 2019, 3:48 am
Forum: Training
Topic: Sub 6:30 by October. Training advice
Replies: 54
Views: 2759

Re: Sub 6:30 by October. Training advice

This long slow stuff is pretty alien to me. Rugby is all strength and power and intervals. You need to be a bit careful with this. Your training volume is low so you are aren't going to get the physiological adaptations that come from doing a lot of UT2 work (hjs has already defined "a lot"). And y...
by gooseflight
March 4th, 2019, 4:19 am
Forum: Training
Topic: Sub 6:30 by October. Training advice
Replies: 54
Views: 2759

Re: Sub 6:30 by October. Training advice

JimS wrote:
March 3rd, 2019, 3:40 pm
... Is the improvement not legitimate progress but mostly a mix of a) regaining previous fitness and b) improving race technique?
Progress is progress. Likely but no way to know when it stops. Hopefully around 6:29 :)
by gooseflight
March 3rd, 2019, 12:51 pm
Forum: Training
Topic: Sub 6:30 by October. Training advice
Replies: 54
Views: 2759

Re: Sub 6:30 by October. Training advice

Certainly do-able. You need to find 45 watts, which I don't think will be difficult for you. If your focus is a 6:30 2K and you are planning to train five days a week I would ditch the other stuff and concentrate on erging. Given your build I would be looking at 30R20 (30 mins at 20 spm) as a core w...