Search found 2445 matches

by jamesg
July 13th, 2019, 12:56 am
Forum: Training
Topic: Help with goal setting
Replies: 21
Views: 815

Re: Help with goal setting

Having a solid 2k test pace, you might find useful some Wolverine L4 type work. For 2k Pace 1:40 this plan suggests the following Rating/Pace combinations: 18 2:01 -- 20 1:57 -- 22 1:52 -- 24 1:48 -- 26 1:44 A typical L4 work out would be 2 minutes each, continuous, at ratings 18-20-22-20-18 (total ...
by jamesg
July 13th, 2019, 12:32 am
Forum: Training
Topic: New to rowing and looking for a basic training plan
Replies: 26
Views: 1248

Re: New to rowing and looking for a basic training plan

their 5ks seem to be between 18:30 and 18:50 which is much faster than my 19:15. Whats up with this? This is mainly a problem of style and endurance. A 1:27 - 500 (first post) would suggest a 2k in about 6:30, after a lot of specific endurance work targeting 2k racing. Your 20 minutes at 2:13 (150 ...
by jamesg
July 12th, 2019, 1:41 am
Forum: Indoor Rowers
Topic: Broken screen?
Replies: 13
Views: 733

Re: Broken screen?

I take it you are not already an oarsman. In this case, suggest you try rowing without the monitor. Keep going for 20-30 minutes, pulling a long stroke with reasonable force: that's how boats are moved. If you have a clock, you can see how many strokes you pull per minute. Keep it around 20 - 24. St...
by jamesg
July 12th, 2019, 1:02 am
Forum: Training
Topic: Help with goal setting
Replies: 21
Views: 815

Re: Help with goal setting

6:45 is a very good time if you have never rowed before. What rating did you use (spm)?
by jamesg
July 11th, 2019, 3:22 pm
Forum: Training
Topic: Rating and splits.
Replies: 16
Views: 659

Re: Rating and splits.

So would it be correct to go somewhere in the middle and then fine tune...24/26 @ 1:50 for a 5k perhaps? Add or subtract power or rate if needed or i feel like i can do more? As a TT yes, with level as to fitness and experience. Maybe start slowish, even after a good warm-up, then harden. For endur...
by jamesg
July 11th, 2019, 12:39 pm
Forum: Training
Topic: Rating and splits.
Replies: 16
Views: 659

Re: Rating and splits.

When rowing, the strokes all contain roughly the same amount of work, where work=force x length. When learning to row, we develop a stroke that is doable as to both length and force, then use it and refine it. Power is then proportional to work x rating. For long distances and training we use low ra...
by jamesg
July 11th, 2019, 2:48 am
Forum: Health & Fitness
Topic: Bicep tendon update
Replies: 11
Views: 743

Re: Bicep tendon update

Walking uphill is very good exercise. The load can be distributed using ski poles for more CV effect. Downhill then offers eccentric loads and needs agility, especially on rough tracks.

Climbing 1000m/h is over 200W.
by jamesg
July 11th, 2019, 2:37 am
Forum: Health & Fitness
Topic: At what age did you notice recovery was impaired?
Replies: 16
Views: 804

Re: At what age did you notice recovery was impaired?

What falls off is strength. I see this, not on the erg, where I can pull just as I like, but walking and on the bike. Mountain tracks here are like staircases, the average slope about 30%. Roads rarely less steep than 10% but my bike's gears are the same as ever. My CV would let me go quite fast, bu...
by jamesg
July 8th, 2019, 1:29 am
Forum: Health & Fitness
Topic: L5-S1 disc injury and rowing
Replies: 14
Views: 8075

Re: L5-S1 disc injury and rowing

Starting to row again after 40 years of desks cured my back pain on day one. Just take it easy, long slow strokes with plenty of recovery time, keeping the back straight: no slump. Kayak which twists the back can be even better and combined with rowing is guaranteed to keep us alive and kicking for ...
by jamesg
July 8th, 2019, 1:15 am
Forum: Weight Loss & Weight Control
Topic: New to rowing
Replies: 4
Views: 573

Re: New to rowing

You may find of use the training plans at www.britishrowing.org
by jamesg
July 7th, 2019, 1:17 am
Forum: Competition
Topic: Are water rowers always better than indoor rowers? (athletes)
Replies: 6
Views: 440

Re: Are water rowers always better than indoor rowers? (athletes)

Oarsmen and women are more likely to get good coaching. Good examples can be seen at Henley today in the finals. There's a very fast Chinese quad, coached by an Australian, the whole program run by Steve Redgrave ,(5 golds in 5 Olympics). They'll probably win easily. The crews that win usually have ...
by jamesg
July 6th, 2019, 10:20 am
Forum: Training
Topic: Realistic 6 Month Improvement
Replies: 18
Views: 869

Re: Realistic 6 Month Improvement

Setting feet lower would put you into a more effective posture, so that your legs can work harder. High feet pushes us backwards.
by jamesg
July 6th, 2019, 4:30 am
Forum: Training
Topic: Struggling to hit zones.
Replies: 22
Views: 864

Re: Struggling to hit zones.

Follow hf, pace will follow, if you want to follow pace you are not doing the program. Fine but its something else. In general people don,t have the patience to go slow enough on the easy stuff and don,t go fast enough on the hard. Result, everything ends in nomans land. Guilty of this. It's hard t...
by jamesg
July 5th, 2019, 10:32 am
Forum: Training
Topic: Building endurance base / MHR
Replies: 22
Views: 999

Re: Building endurance base / MHR

Could be you need to work on technique. Once the stroke is itself solid, the level of power at any time is less important, since all work becomes more effective. Stroke work = watts/rating. You want to see a high number corresponding to a full length stroke, with reasonable and repeatable force. If...
by jamesg
July 5th, 2019, 10:29 am
Forum: Training
Topic: Building endurance base / MHR
Replies: 22
Views: 999

Re: Building endurance base / MHR

Could be you need to work on technique. Once the stroke is itself solid, the level of power at any time is less important, since all work becomes more effective. Stroke work = watts/rating. You want to see a high number corresponding to a full length stroke, with reasonable and repeatable force. Sty...