Search found 311 matches

by Tony Cook
March 5th, 2021, 7:25 pm
Forum: Training
Topic: Asymmetric Heel Lift?
Replies: 3
Views: 145

Re: Asymmetric Heel Lift?

I broke my ankle 40 years ago and never got full range of movement back. That heel always lifted first when squatting and consequently lifts first when rowing. Possibly the imbalance caused other problems as that is the side where I’ve had two knee operations and I get more hip and back problems. No...
by Tony Cook
March 5th, 2021, 4:39 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9939
Views: 1594898

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

Half an hour of power. Beat previous by 204m so that was nice. Felt like HD’ing from only 10 mins in. Had to eat the elephant one mouthful at a time - ‘just get to half way.’ ‘Only 3 more mins and that’s three fifths done.’ Time Meters Pace Watts Cal/Hr S/M 30:00.0 8,336m 1:47.9 278 1257 20 167 6:0...
by Tony Cook
March 4th, 2021, 5:01 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32768
Views: 5217466

Re: What Training Have You Done Today?

After a warm-up I decided to do 750m at planned pace to prep for next week's WRVIS (1K). It went really well. I mean I was breathing very hard and such after but I was in a good rhythm and just kept it there with no sprint finish. I have not doubt I could have kept the pace for at least a little mo...
by Tony Cook
March 4th, 2021, 2:31 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9939
Views: 1594898

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

Half an hour of power. Beat previous by 204m so that was nice. Felt like HD’ing from only 10 mins in. Had to eat the elephant one mouthful at a time - ‘just get to half way.’ ‘Only 3 more mins and that’s three fifths done.’ Time Meters Pace Watts Cal/Hr S/M 30:00.0 8,336m 1:47.9 278 1257 20 167 6:00...
by Tony Cook
March 3rd, 2021, 3:17 pm
Forum: Training
Topic: male rowing program block D1
Replies: 6
Views: 323

Re: male rowing program block D1

Excuse my ignorance but what is a D1 rowing athlete?
by Tony Cook
February 27th, 2021, 3:21 am
Forum: Training
Topic: Decisions, decisions
Replies: 17
Views: 815

Re: Decisions, decisions

Meek wrote:
February 27th, 2021, 2:40 am
Pulled 6:57 today. Naively I still think i can go sub 6:50 in 9 days. 6:57 wasn’t full gas.
Well done on the sub 7. What were your splits? Those may show where you can shave off more seconds.
by Tony Cook
February 24th, 2021, 1:02 pm
Forum: Training
Topic: Different techniques
Replies: 8
Views: 419

Different techniques

There seems to be a ‘standard technique’ for the Rowerg, which I suppose over time has proved to be the most effective. From this the same advice goes out to newbies - shins vertical, don’t over compress, hinge at the hips, sit tall, 11-1 o’clock, nice power curve etc. Watching rowers at the World C...
by Tony Cook
February 24th, 2021, 11:31 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9939
Views: 1594898

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

Squeezed another 0.9 off the 2k PB in the WRICH. Came 5th in the Masters 55 class, pleased with that. Hit my funny 200+ HR spike at 5 mins again but it’s all okay apparently. Time Meters Pace Watts Cal/Hr S/M 6:33.7 2,000m 1:38.4 367 1563 31 180 1:38.3 500m 1:38.2 368 1568 31 160 1:38.8 1,000m 1:38....
by Tony Cook
February 23rd, 2021, 7:06 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9939
Views: 1594898

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

#WRICH Final for Lightweight Men...racing against Olympians and professionals. I stuck to my plan and hit a new PB by 1.7s. Gutted not to get under 6:50 but I'll get that next time Thanks to John Davies for his coaching and support. Big shout out to the crew in The Delivery Room team. https://i.pos...
by Tony Cook
February 18th, 2021, 3:52 am
Forum: Training
Topic: Advice for noob with better cardio than technique?
Replies: 19
Views: 820

Re: Advice for noob with better cardio than technique?

First of all, thanks to those who have posted advice to beginners throughout this forum. It seems to be a very helpful and friendly site. I have a brand new C2 and did my first row on Feb 1. I’ve never rowed OTW and only a couple of times in gyms. I quickly realized that I have horrible technique, ...
by Tony Cook
February 17th, 2021, 6:51 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32768
Views: 5217466

Re: What Training Have You Done Today?

Learned that I struggle to concentrate for 1 minute at a time! Plan was for 10 x 1’ row, 1’ rest with 9 at 1:35 and the last one all out. First one - tick. Second one missed the start so chased all the way but couldn’t make the time up. Third one for some reason counted 10 strokes from 20 secs to go...
by Tony Cook
February 17th, 2021, 2:58 pm
Forum: Indoor Rowers
Topic: Flywheel dust cover? (C2 Model D)
Replies: 7
Views: 372

Re: Flywheel dust cover? (C2 Model D)

If in Blighty try a dumpy bag from a builders merchants.
by Tony Cook
February 15th, 2021, 7:07 am
Forum: Health & Fitness
Topic: Rowing over 300lbs
Replies: 27
Views: 1086

Re: Rowing over 300lbs

I started erging in earnest less than a year ago and whilst my goals, initially, were rehab from surgery and maintain/improve fitness in my ageing body while in lockdown the most useful thing I did was find and follow as many Dark Horse Rowing Youtube videos as I could find. Starting with technique ...
by Tony Cook
February 13th, 2021, 10:11 am
Forum: Training
Topic: Most Efficient 30 min Workout
Replies: 24
Views: 1198

Re: Most Efficient 30 min Workout

Hi - I’m rowing ~ 4 times a week as part of a general fitness routine. Usually fasted and first thing. I’ve settled on intervals with a warm up and warm down. 5 mins easy ~ 26RPM 20 mins intervals 40 secs hard ~ 30-32RPM 20 secs easy ~ 26RPM 5 mins easy ~ 26RPM Doing this I’m warming up correctly a...
by Tony Cook
February 12th, 2021, 7:22 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32768
Views: 5217466

Re: What Training Have You Done Today?

Thank you all! @ Henry: Yeah, I hope to get sub 1:40 before starting a proper 2k TT (propably April), but 30' and 5k first I think @ Stu: All the hard sessions I've done recently make the difference I think, 2 months ago I propably would have stopped and tried next day :) Sprint training today AM: ...