Search found 2446 matches

by jamesg
August 7th, 2019, 4:27 am
Forum: Training
Topic: Looking for training advice
Replies: 32
Views: 1306

Re: Looking for training advice

about 23 minutes for 5K, but don't seem to be improving.
That's not bad anyway, given that you're not training for it. Try getting some endurance, with a good stroke (5-6 W'). It'll only take a month or so, at 20-23, trialling at say 27, maybe after a few 5 minute intervals to get the feel.
by jamesg
August 7th, 2019, 2:14 am
Forum: Health & Fitness
Topic: Constant rib injuries
Replies: 10
Views: 350

Re: Constant rib injuries

I’ve broken two ribs on the water
How did that happen?

What's your height and weight, and when on the erg what's your stroke work level? Are you much taller or shorter than your crew?
by jamesg
August 6th, 2019, 1:19 am
Forum: Training
Topic: Video: Critique Requested
Replies: 13
Views: 637

Re: Video: Critique Requested

First 30s are about 2:18r24. Last 30s are at about 1:55r29. You can resolve most problems by setting your feet lower and slowing the recovery; with low DF the flywheel won't stop and you'll be more on your feet so better able to use your legs at the catch and move faster during the pull, also with ...
by jamesg
August 5th, 2019, 5:26 am
Forum: Training
Topic: 2000m Training Plan
Replies: 5
Views: 667

Re: 2000m Training Plan

And very useful it was too. The bands were in both HR and Watts. Watt bands were up to 60, 70 and 80% of 2k Watts for UT2, UT1 and AT. Times from 30 to 60 minutes for UT2, 2*10 to 4*20 UT1, 2*7 to 3*10 AT (at Level 3). There's lots of links here too, but I can't find anything like Terry O'Neill's in...
by jamesg
August 5th, 2019, 4:34 am
Forum: Training
Topic: Training for sub 1:20 500m
Replies: 9
Views: 662

Re: Training for sub 1:20 500m

1:20 pace means you have to pull 50+ strokes in that time, all of net length at least 1m and with peak force around 130 kg. Or equivalent. If you use ergdata with the PM, you can see these numbers though there may be some degree of approximation. That pace is almost 700 Watt average (with a dead sta...
by jamesg
August 5th, 2019, 12:54 am
Forum: Ergdata, Online Racing, Rowpro & RowIt
Topic: RowPro HR Zones v. UT1, UT2, AT, etc
Replies: 2
Views: 294

Re: RowPro HR Zones v. UT1, UT2, AT, etc

The six rowpro names presumably correspond to UT3, UT2, UT1, AT, TR, AN. The bands most in use on the erg are UT2, UT1 and AT, corresponding to up to 60, 70 and 80% of 2k Watts and ratings 18-20, 20-24, 27-28. Slower is used for warm-up and recovery, faster to reduce training volumes and so rest bef...
by jamesg
August 3rd, 2019, 11:39 am
Forum: Training
Topic: Overpowering the WP Level 4
Replies: 5
Views: 400

Re: Overpowering the WP Level 4

Doing the 2k at any rate other than 32 - 34 will skew the rate/pace specs in the L4 table. This was standard cruise-race rating years ago and the effect of the table is to have us use our race stroke in training. We did that anyway, afloat, but this idea made it possible and verifiable on the erg to...
by jamesg
August 3rd, 2019, 10:24 am
Forum: Training
Topic: Low rate fast pace....how?!
Replies: 26
Views: 1158

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

1.53 is 240 Watt, and 1 W is 1 Nm/s. At rate 16 he pulled 16 x L x F x 9.81 / 60 Nm/s where F is the average force in kg and L is the net stroke length in meters. Taking L as 1 meter, F = 240 x 60 / 16 x 9.81 = 92 kg So he did it by pulling long strokes, hard, which most likely means he is large, fi...
by jamesg
August 3rd, 2019, 3:47 am
Forum: Training
Topic: Overtraining or am i being a wimp?
Replies: 20
Views: 789

Re: Overtraining or am i being a wimp?

I'm feeling a little unsure of the best way forward. Depends where you are now and where you want to go. Presumably you keep an eye on W/kg, W/Rate, m/stroke, HR range in use / Watts and all the other indices that the PM makes available. It's not easy to set reasoned targets for any of these, even ...
by jamesg
August 1st, 2019, 4:11 am
Forum: Training
Topic: split for 2k based off 12k
Replies: 22
Views: 717

Re: split for 2k based off 12k

7:47.7 @ 27 spm .. average split was 1:56.9 .. the last split was 1:48.0 .. managed to keep the stroke rate fairly consistent .. but couldnt maintain the pace .. that dropped fairly quickly within 500 ~ 700m .. any advice on how to improve welcome .. Well done, that's how TTs are done, start fast, ...
by jamesg
July 31st, 2019, 2:38 am
Forum: Training
Topic: Training suggestions
Replies: 8
Views: 416

Re: Training suggestions

In training, rates are low, but the stroke has to be good anyway. Otherwise it's not training. So try 200W at 20. At 30, this would put you close to 300W, which is a 7' 2k. Derate if at altitude over 1km. If you used a rating substantially higher than 30 for your 7' 2k, you may need to work on your ...
by jamesg
July 31st, 2019, 1:11 am
Forum: Training
Topic: How to maintain posture throughout the stroke
Replies: 15
Views: 709

Re: How to maintain posture throughout the stroke

usually have the feet on an erg at 4/5/6
That will make it impossible to get to the catch posture needed for rowing, which in essence is weight on the feet, as you know.

Could be the single you are using is too small. Mine's a Filippi Italia S, length 8,33= 27'4", 95-105 kg.
by jamesg
July 31st, 2019, 12:39 am
Forum: Training
Topic: Newbie- tension lag
Replies: 11
Views: 566

Re: Newbie- tension lag

Starting with the second drive onward I’m getting minimal tension on the chain The erg has a serious problem: we have to know how to use it. It does not obey orders, but only the laws of physics, in this case applied to spinning a flywheel. So we must too. To see how the dynamics of a flywheel work...
by jamesg
July 30th, 2019, 12:46 am
Forum: Training
Topic: How to maintain posture throughout the stroke
Replies: 15
Views: 709

Re: How to maintain posture throughout the stroke

However, when I sweep, this issue seems to disappear.
Could be your boats are not rigged the same as to heights. Boats should be rigged for us, not us for the boat.

On the erg can you lower your feet enough? I'm 6'2 and even one hole showing is too much. No problem in a 1x, the footwell's deep.
by jamesg
July 29th, 2019, 9:38 am
Forum: Training
Topic: split for 2k based off 12k
Replies: 22
Views: 717

Re: split for 2k based off 12k

I haven't tried a 2k speed run yet so am wondering what kind of split / stroke rate I should aim for .. any advice appreciated It's better to have two data points, one faster and one slower than the 2k. Your 12k was at about 155Watt. To get a second data point, simple but deadly is a 500m test. You...