Search found 2746 matches

by jamesg
November 3rd, 2009, 3:49 am
Forum: Weight Loss & Weight Control
Topic: Technique
Replies: 3
Views: 2785

The main purpose of erging is to get fit, and it'll have that effect anyway if you see some sweat. It happens more easily and safely if your technique is appropriate. This basically means pulling full length strokes (so that the legs get to do some work too), against low drag, with good posture (str...
by jamesg
October 8th, 2009, 1:35 am
Forum: Training
Topic: advice required to improve 30 minute times
Replies: 11
Views: 1972

OW, Your room for improvement and where it is depend mainly on your technique, shape, size, age and sex and can be defined by the rating you're using now in the 30' pieces. 7400m means effectively 200W. If you are a young 6' male and do this at 20, your technique is ok. If at 35, or indeed anything ...
by jamesg
September 25th, 2009, 2:42 am
Forum: Training
Topic: Technique -- my arms get tired before my legs
Replies: 11
Views: 4689

If holding your arms straight (during the recovery) is hard work, that's a good reason for not doing it. Relax and let the chain do the work, as the weight of the oar does afloat.
by jamesg
September 3rd, 2009, 2:25 am
Forum: Training
Topic: Cut Slide
Replies: 35
Views: 5536

To reduce the work per stroke, you can reduce length, handle force or both. Which to do depends on your failure mode during a race. If it's mechanical overload, as mine would be as I can't pull full force for the 200+ times it takes in a 2k, I'd reduce handle force by dropping the drag. You can see ...
by jamesg
August 28th, 2009, 8:59 am
Forum: Weight Loss & Weight Control
Topic: Anything wrong with this workout plan?
Replies: 8
Views: 4246

What plan you use does not matter. They all include large amounts of long slow work, where the keyword is work. So what does matter, is the amount of work in each stroke. You should see a ratio W/rating of at least 10, so 200W @ 20. Then with a little exercise, you'll see 300W at 30 and 400W at 40.....
by jamesg
August 18th, 2009, 3:07 am
Forum: Training
Topic: translate workouts?
Replies: 1
Views: 665

Show here what you want translated.
by jamesg
August 18th, 2009, 3:05 am
Forum: Training
Topic: Calorie counter -- how accurate? Based on what studies?
Replies: 11
Views: 6115

The C2 readout is the sum of the work input to the handle x 4 x the W/Cal conversion factor, plus a free 300/hour for sitting on the machine and moving the slide, breathing etc. My guess is accuracy is OK (say +/-10%) if you work at 1000 kCal/h readout, but not at 500kCal/h. If you want an accurate ...
by jamesg
August 10th, 2009, 12:43 am
Forum: FAQ
Topic: Help!!!!!!!!!!!!! Drag factor way out!
Replies: 15
Views: 16657

So long as you keep the DF between 100 and 140, there won't be much effect on your times. The best level depends on you though, the machine's impedance has to match yours. Simplest check is to do a set of flat out 100-200m pieces at varying DFs, but with full strokes and NOT at extremely high rating...
by jamesg
August 9th, 2009, 3:18 am
Forum: Training
Topic: The U.K. Interactive Programme (sic)
Replies: 7
Views: 1237

Suggest you use rating and forget all the rest; say 18-20, 20-24 and >24, for UT2, 1 and AT, or a set of ratings that suit you better. The stroke of course being as good as you can make it. HR can then act as control to avoid under- and overload. Alternatively, use Watts. If you can race 2k at say 1...
by jamesg
August 3rd, 2009, 1:28 am
Forum: Training
Topic: Newbie quesitons...
Replies: 14
Views: 2452

Blisters will appear on fingers, not hands, if we use them as hooks, i.e don't hold on at all. This is normal and is proportional to the km rowed. Not all certificates are on paper. The key to rowing is technique, of which posture is a large part. It's impossible to work hard and so get fit if techn...
by jamesg
June 18th, 2009, 3:33 am
Forum: Training
Topic: Back in the saddle... how hard to push?
Replies: 13
Views: 2139

Afloat, your sculls are directly connected to the water, so the faster you pull, the faster the boat goes. Also, the longer the pull, the further the boat goes per stroke. So we like to pull long fast strokes, in order to go places. However such strokes are very hard work. Shells have in effect very...
by jamesg
June 17th, 2009, 5:12 pm
Forum: Training
Topic: Back in the saddle... how hard to push?
Replies: 13
Views: 2139

Rating is strokes per minute. UT2 is used to perfect your stroke and get basic CV fitness, tendon strength and bone hardness. It takes time (months if not years), it's not slow, and your HR is well above 2x rest rate - we use HR range, not a flat % of max. The effort in each stroke is the same as in...
by jamesg
June 17th, 2009, 4:39 pm
Forum: Training
Topic: Starting over . . . anyone else like me out there?
Replies: 7
Views: 1667

S, well done on everything, especially that 1:49@28, shows you know what a rowing stroke is all about. A few more stiff ones like that, well let's say 50.000, albeit at lower rating, and you'll be among the fittest on the planet.
by jamesg
June 16th, 2009, 1:42 am
Forum: Training
Topic: Back in the saddle... how hard to push?
Replies: 13
Views: 2139

SW, You are somewhat unusual (tall, thin, unfit..) so the usual rules could well be wrong or difficult to apply. The only rule that can't be wrong, is that the stroke must be a good one, quick, relaxed and with plenty of length. Once you have this in place, all the rest will come together. 2:21 (130...
by jamesg
June 15th, 2009, 1:11 am
Forum: Training
Topic: beginners question
Replies: 5
Views: 1275

Life is difficult for unfit beginners - rowing good strokes is very hard work, but if you row bad easy strokes, you risk not being able to get rid of the bad habits and you don't get fit. The key is rating - row good strokes but at low ratings, so that the CV load is not too high and you can carry o...