Search found 2350 matches

by jamesg
May 27th, 2019, 1:05 am
Forum: Training
Topic: Minimalist 2k program
Replies: 10
Views: 596

Re: Minimalist 2k program

2k usually tends to Settle at 30spm. Weirdly though, my pb was at a rate of 28spm. Not weird at all, way to go. 7:04 (290 W) at 28 and 3:18 (360W) at 32 mean you have a good stroke already (over 10W'). The next step is to use it in training. A daily 5k at 20-22 and 200-240W should be minimalist eno...
by jamesg
May 26th, 2019, 1:24 pm
Forum: Training
Topic: Minimalist 2k program
Replies: 10
Views: 596

Re: Minimalist 2k program

You don't mention your ratings in any of the pieces, but this is crucial, since it can indicate what you need to do. 1k at 3:18 is 360 Watts. 2k at 7:04 is 295 Watts. The ratio is 0.82, which suggests you lack endurance. If the ratings were high, you may also need to work on technique to get a bette...
by jamesg
May 26th, 2019, 1:38 am
Forum: Training
Topic: Adding rowing to strenth training and running
Replies: 15
Views: 732

Re: Adding rowing to strenth training and running

What would be the rowing workout types that would make sense What makes most sense is endurance, so work up to a pair of 5 - 10 k pieces per week, done at low rating and about 2W/kg fit-weight, according to age. Make sure your posture and sequences are correct if you've never been afloat. The erg i...
by jamesg
May 25th, 2019, 2:44 am
Forum: Training
Topic: Ankles and Knees
Replies: 10
Views: 414

Re: Ankles and Knees

Whats bad about shins going past perpendicular? This closes the knee angle so makes it difficult to take the stroke hard and fast. It usually happens when the recovery sequence used in rowing (which is hands away, then swing forward, then slide) is not in place. See the C2 technique video, the woma...
by jamesg
May 25th, 2019, 12:25 am
Forum: Training
Topic: Pace boat for 2k
Replies: 10
Views: 489

Re: Pace boat for 2k

it helps to reduce my tendency to "fly and die" over this distance. That's the key point. 2k is a long way and can't be done flat out, so even if we set a paceboat for a reasonable time, it will pay to go slower in the middle 1000. Time trials are not races, they are done to find a strategy that wo...
by jamesg
May 22nd, 2019, 11:52 am
Forum: Training
Topic: Ideas on training programme....at 62!!!
Replies: 11
Views: 649

Re: Ideas on training programme....at 62!!!

A 5k as you do now, every other day, will keep you fit. On the other days either rest or do some sharpish intervals, using these as a rest too (and experience). You don't mention your rating (spm). Suggest you keep it at about 22 in the 5k so that the stroke itself is solid. Then doing medium distan...
by jamesg
May 22nd, 2019, 11:33 am
Forum: Training
Topic: Stroke Rate
Replies: 6
Views: 402

Re: Stroke Rate

There's no need to be in such a hurry when rowing, the boat (and the flywheel at low drag) won't stop. See the videos here: https://www.concept2.com/indoor-rowers/training/technique-videos The woman's style is good, not the man's. To pull fewer strokes we wait a while before pulling the next one: a ...
by jamesg
May 21st, 2019, 1:33 am
Forum: Concept2 BikeErg
Topic: Weight adjustment
Replies: 10
Views: 1040

Re: Weight adjustment

Inside my almost 90 kg bod there's a 70 kg erger (at a guess) trying to get out. Which should I use for sums?
by jamesg
May 20th, 2019, 6:24 am
Forum: Training
Topic: Newbie Question
Replies: 9
Views: 401

Re: Newbie Question

Well done. Standalone, the PM5 stores our results. Using ergdata, results are stored on the PM and also on the phone. Never used a plug, so see above. Style is essential to rowing effectively. Best place to learn to row is a boat club, so pu' on yer titfer and go. If you're close to the water you co...
by jamesg
May 17th, 2019, 12:49 am
Forum: Training
Topic: Am I "overtrained"?
Replies: 15
Views: 718

Re: Am I "overtrained"?

Your pbs look very high standard so almost impossible to maintain continuously. So if not overtrained you certainly were very well trained. Well done. If a reasonable training cycle takes six or twelve months, no doubt you'll be back there or close at the end of that cycle. In the meantime a rest ca...
by jamesg
May 15th, 2019, 2:16 am
Forum: Concept2 BikeErg
Topic: Buy a BikeErg now or wait for new version?
Replies: 5
Views: 448

Re: Buy a BikeErg now or wait for new version?

The key parts are the PM5, on which updates are user applicable, and the physics of flywheels which even Einstein could not update in our low-speed world. These put the C2 well ahead of all others, so if you need it, get it. Bits and pieces can fall off any machine, but the basic rule is keep it sim...
by jamesg
May 14th, 2019, 12:11 pm
Forum: Training
Topic: 2k-Training-Predictions
Replies: 13
Views: 674

Re: 2k-Training-Predictions

This means you can develop a very strong stroke, if not already in place, so it's mainly a problem of endurance.
by jamesg
May 14th, 2019, 2:39 am
Forum: Training
Topic: Rowing Modification - Toe Surgery
Replies: 3
Views: 232

Re: Rowing Modification - Toe Surgery

Put a frontstop on the rail at about 70 cm from your toes (according to height so heels don't lift off) and use plenty of swing. The position reachable is more or less like that used in starts and lets you use both legs. Any loss of length can be compensated by higher rating, controllable by keeping...
by jamesg
May 13th, 2019, 1:36 am
Forum: Training
Topic: 2k-Training-Predictions
Replies: 13
Views: 674

Re: 2k-Training-Predictions

Clearly you have the speed, but it's hard to say from your 3*1k because ratings and height unknown and 4 minutes is a long rest. There are too many variables for intervals to act as predictors unless you stick to a well known protocol such as 8x500, and in any case there are no rests in a race. 6:28...
by jamesg
May 9th, 2019, 4:03 am
Forum: Training
Topic: Newbie - How do I find my stroke length?
Replies: 26
Views: 990

Re: Newbie - How do I find my stroke length?

I'm 6'2 (188) and Ergdata shows me 118-121 cm, version downloaded yesterday. PM5 on a C with three sensors in the flywheel. This is about 65% of my height, and corresponds roughly to what I measure with a metric yardstick. It seems to be about 20 cm shorter than the length I saw with an earlier ergd...