Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

I'd say, whatever you decide to use regarding peak power- full slide vs abbreviated stroke, high drag or normal- just repeat the same thing a month later and if you're number is relatively better your peak power is higher

100m sprint is definitely a short stroke with a lot of back and arms and 1/3 to1/2 of normal leg excursion, 500m tends to be closer to more normal rowing stroke- for me 100m- max drag and about 65spm, 500m same and about 42-45 (I know Ross Love was saying he was 50+ spm for his 500s)

[G-dub]

I'd say, whatever you decide to use regarding peak power- full slide vs abbreviated stroke, high drag or normal- just repeat the same thing a month later and if you're number is relatively better your peak power is higher

100m sprint is definitely a short stroke with a lot of back and arms and 1/3 to1/2 of normal leg excursion, 500m tends to be closer to more normal rowing stroke- for me 100m- max drag and about 65spm, 500m same and about 42-45 (I know Ross Love was saying he was 50+ spm for his 500s)

Yes sir. Next time I will pay more attention to rate. I was so busy tying to remember what wattage I was hitting that I couldn't look at anything else! Too bad the monitor or Rowpro can't give you peak watts so you didn't have to remember it while you are flailing away. It seemed to feel similar to 500 in terms of stroke length for me, but the doggone drag made the first few strokes real sluggish. As I tried more times, I'm pretty sure I was race starting (short stroking) to get the wheel moving faster off the line.

[Shawn Baker]

Was able to use other rower- DF tops at 185 (that's what I used) and chain has a slight hitch in it, but foot straps were better (still worked loose at end part of my row but not as bad as other rower)

1k wu

Lined up another 750- wanted below 1:27.0 (was looking for 1:26.5)




So not too bad, let up on last stroke which probably cost me 1-2 tenths and made the last 50 meter split higher than it should have been- overall not much fade at the end relatively- may look at duct taping my feet to other rower when I try a real 1k- this was about a 90-95% effort on the 750

Did a 1k cool down row

Coupled hang power snatches at 135lb doubles with 2 tuck jumps- x 10 sets, really focusing on a hard downward arm swing on the jumps- would like to add 6" to my standing long jump (which would take out of the NFL lineman category and put me with the tight ends)

Did some treadmill sprints 10secs on 90 sec off- was surprised to see treadmill went up to 16mph (usually they top out at 10-12mph)- anyway when I got my big but running at the top speeds the treadmill slowed down- just not made for big people running fast- so kind of a waste

[Shawn Baker]

https://www.instagram.com/p/BCtejaFrgWu/

Ross's 750- I'd say a 1k WR looks like a imminent

[hjs]

https://www.instagram.com/p/BCtejaFrgWu/

Ross's 750- I'd say a 1k WR looks like a imminent

Very impressive, what is the Wr? A bit below 3.40 but don,t know how much. That guy from Belarus, pulled a few sub 3.40 ish

Edit Pavel Shurmei. 2.41, 2.39 20/29, think this row was on youtube somewhere. Don,t think the list is complete. Leo Young also pulled sub 2.40 if I am not mistaken for example.

http://www.concept2.com/indoor-rowers/r ... weight=Hwt

Edit 2 pissed off again. Dan Staite is still on, lightweight record, he was banned using epo, caught in cycling, he pulled that result in his epo periode....

[G-dub]

I am a passenger on a road trip with time to kill. A random thought: assuming a 2M is 200 strokes or so, rating at 30 instead of 34 would mean 28 less strokes on a 7:00 2K (I'm waiting for Bob to tell me my crude analysis is wrong and it probably is). If so, I would think that building power sufficient to do a target split at a lower rating would have advantages, so long as the effort to pull that stroke is not too great as to tucker one out too soon. 28 strokes is close to 250 meters!? Be gentle, I'm more of a creative type not a math type.

[ArmandoChavezUNC]

I am a passenger on a road trip with time to kill. A random thought: assuming a 2M is 200 strokes or so, rating at 30 instead of 34 would mean 28 less strokes on a 7:00 2K (I'm waiting for Bob to tell me my crude analysis is wrong and it probably is). If so, I would think that building power sufficient to do a target split at a lower rating would have advantages, so long as the effort to pull that stroke is not too great as to tucker one out too soon. 28 strokes is close to 250 meters!? Be gentle, I'm more of a creative type not a math type.

You need to remember that the flywheel slows down when you're not applying force on it (i.e. pulling on the handle). So the slower the stroke rate, the more time the flywheel spends slowing down, which means that you have to pull with that much more force per stroke for the same split compared to a higher rating.

In other words, it's just not an efficient way to row/erg. Higher stroke rate is always better, at least from a physics standpoint. If you could rate 40 for a whole 2k at a steady split, it's going to be much easier than trying to hit the same time than if you rated a 30 because the flywheel keeps getting accelerated constantly without decelerating as much as at the lower spm.

Same on a bike - you don't see any Tour de France guys riding at low cadences (e.g. 60 rpm) on a level surface. It's jut not an efficient way to go fast. Same on the erg.

[Bob S.]

A bit below 3.40 but don,t know how much.

Just a little bit - like one full minute plus a few tenths of a second.

[left coaster]

LOL.. whatever buddy. anger is like drinking poison and hoping the other person dies.

Whstever. You learning curve is a pancake. Nothing sticks

Even that vid. You simple just put down a stupid number, no even counting those strokes so you right away you talk bull...... Common do some effort to use your brain

HJS, you seem to get some perverse pleasure from talking down other people. From where I sit, this is bullying behavior. The actual stroke rate count was in the mid-40's, OK, so now what? My other observations were accurate re stroke opening up towards a full extension in the 500m.

Others on the board have stood up to you so I guess it's my turn. No problem -- I hate bullies!

[hjs]

HJS, you seem to get some perverse pleasure from talking down other people. From where I sit, this is bullying behavior. The actual stroke rate count was in the mid-40's, OK, so now what? My other observations were accurate re stroke opening up towards a full extension in the 500m.

Others on the board have stood up to you so I guess it's my turn. No problem -- I hate bullies!

You have every right to think of me what you do/like. So certainly do, talk me down as you wish.

My problem with you is your learning curve. Its not about the details but your general posting. I simply misjudged you, my fault.
This post again shows me what you know about sports in general and you don,t having the faintest idea why you piss me off. I have no pleasure whatsover talking you down.

How you judge my karakter is irrelevant to me, I would start worrying when (some) people stop disliking me.
I will ignore your postings further, I should have seen the value of them sooner.

So happy posting and erging, I won,t bother you any longer.

[PowerRower]

I'd say, whatever you decide to use regarding peak power- full slide vs abbreviated stroke, high drag or normal- just repeat the same thing a month later and if you're number is relatively better your peak power is higher

100m sprint is definitely a short stroke with a lot of back and arms and 1/3 to1/2 of normal leg excursion, 500m tends to be closer to more normal rowing stroke- for me 100m- max drag and about 65spm, 500m same and about 42-45 (I know Ross Love was saying he was 50+ spm for his 500s)

On my 500m sprint I use probably a 1/2 slide being as I am upper body dominant AND like to keep a High Stroke Rate on a lower drag than most (155DF). It is trial and error but the connection between Watts and Rate for figuring out optimal drag is important.. its crucial. It took me multiple attempts to land on 155DF.. I started at 10 Damper like most.. and simply never could rate the machine high enough.. would get my splits to 1:10/1:11 but could not sustain that due to the damper setting. Dropped it to 155DF ultimately allowing me to hit splits as low as 1:06 on the first 4 - 6 pulls of my 500m.

[left coaster]

I am a passenger on a road trip with time to kill. A random thought: assuming a 2M is 200 strokes or so, rating at 30 instead of 34 would mean 28 less strokes on a 7:00 2K (I'm waiting for Bob to tell me my crude analysis is wrong and it probably is). If so, I would think that building power sufficient to do a target split at a lower rating would have advantages, so long as the effort to pull that stroke is not too great as to tucker one out too soon. 28 strokes is close to 250 meters!? Be gentle, I'm more of a creative type not a math type.

You need to remember that the flywheel slows down when you're not applying force on it (i.e. pulling on the handle). So the slower the stroke rate, the more time the flywheel spends slowing down, which means that you have to pull with that much more force per stroke for the same split compared to a higher rating.

In other words, it's just not an efficient way to row/erg. Higher stroke rate is always better, at least from a physics standpoint. If you could rate 40 for a whole 2k at a steady split, it's going to be much easier than trying to hit the same time than if you rated a 30 because the flywheel keeps getting accelerated constantly without decelerating as much as at the lower spm.

Same on a bike - you don't see any Tour de France guys riding at low cadences (e.g. 60 rpm) on a level surface. It's jut not an efficient way to go fast. Same on the erg.

This is a great explanation Armando, thanks. It seems I may have some more top end capacity on the sprints if I focus on rating higher and keeping the wheel spinning as fast as possible. I usually pull a df around 120 and have used this for all my sprints, I can definitely move fast at this drag but I don't think I've ever rated above 40. It makes sense that this rate would force a compressed stroke.

I also appreciate PowerRower's comment, I saw somewhere else that I should be able to reach peak power by the 5th stroke "not the fourth, not the sixth" is how I think it was stated. I'll play around with the DF with this in mind i.e. have just the right balance so I can be at peak power by the 5th stroke. I'm leg dominant though, not sure how this will play in to stroke length... any thoughts?

[left coaster]

HJS, you seem to get some perverse pleasure from talking down other people. From where I sit, this is bullying behavior. The actual stroke rate count was in the mid-40's, OK, so now what? My other observations were accurate re stroke opening up towards a full extension in the 500m.

Others on the board have stood up to you so I guess it's my turn. No problem -- I hate bullies!

You have every right to think of me what you do/like. So certainly do, talk me down as you wish.

My problem with you is your learning curve. Its not about the details but your general posting. I simply misjudged you, my fault.
This post again shows me what you know about sports in general and you don,t having the faintest idea why you piss me off. I have no pleasure whatsover talking you down.

How you judge my karakter is irrelevant to me, I would start worrying when (some) people stop disliking me.
I will ignore your postings further, I should have seen the value of them sooner.

So happy posting and erging, I won,t bother you any longer.

Denial and projection... wow. I'm not judging your character HJS, just standing up for myself and insisting you don't treat me like s**t. The outcome of you not insulting me any more would be fantastic! So let's stick with that

[Shawn Baker]

Target was 1:36.5- so on the money here (6:26 2k pace)- DF was 165, felt 90% ish

Followed with some upper body body building fluff and some 30lb med ball slams

Hopefully decent 1k tomorrow

[Shawn Baker]

Well obviously not a successful attempt- no real excuse- HD at around 690m- was actually not feeling too bad, but wasn't sure I could reach down and get what I needed to sustain pace- probably could of backed off and went 2:55.5-2:56 but shut it down instead- pacing was ok- although maybe should have stayed about 0.5 sec slower- maybe I'll try again tomorrow. Need to toughen up a bit mentally


In other news Ross Love broke age group world record 1k with a 2:40.9 (I know he was disappointed not to go sub 2:39.6 for the absolute record)