The 2008 Team Moto Madmen and Women

michelle · Post by **michelle** » January 11th, 2008, 5:37 pm

C3H6O3 wrote:

Maximum Power – can be determined by a seven-stroke standing start on the Concept 2 rowing ergometer. With the monitor set to display watts, record the average watts over the seven strokes (369W)

Anaerobic Capacity – set the monitor on the Concept 2 to one minute and record the average power in watts rowed flat out (361W, 34 s/m)

Specific Aerobic Capacity – record the time taken to row 2,000m on the Concept 2 and the average power in watts (7:44.2, 224W, 33 s/m)

Endurance – as above, but over 5000m (21,097m, 1:35:50.2, 140W, 29 s/m)

The average maximum power of the seven-stroke test can be expressed as two values: the actual power and used as a ‘100% reference’, against which the other values are measured. As a rough guide in a rowing crew:

The average anaerobic power measured over one minute should be between 90% and 100% of average maximum power (pass - 98%)

Specific aerobic capacity measured over 2,000m should be between 55-65% of average maximum power (pass - 61%)

Endurance measured over 5000m should be between 45-55% of average maximum power (fail - 38%)
I would be interested in seeing everyone's results.

Okay then Steve, here are my results:
Max power: 276
Anaerobic Capacity: 299 which is 108% -go figure
Specific Aerobic Capacity: 177 = 64%
Endurance: 160 = 58%
I think my "passing" grades are more to do with sucking at the max power. Also, I'm sure my endurance would have failed too if I had done a HM instead of just 5000m

RadioFlyer · Post by **RadioFlyer** » January 11th, 2008, 6:17 pm

michelle wrote: I think my "passing" grades are more to do with sucking at the max power. Also, I'm sure my endurance would have failed too if I had done a HM instead of just 5000m

How can you have a higher power output flat out over one minute than in the first 7 strokes of going all out? Doesn't make sense. Unless you can't get the wheel up to max in those first 7 strokes? Strange.

Sean

michelle · Post by **michelle** » January 11th, 2008, 6:50 pm

RadioFlyer wrote:
michelle wrote: I think my "passing" grades are more to do with sucking at the max power. Also, I'm sure my endurance would have failed too if I had done a HM instead of just 5000m
How can you have a higher power output flat out over one minute than in the first 7 strokes of going all out? Doesn't make sense. Unless you can't get the wheel up to max in those first 7 strokes? Strange. :shock:

Sean B)

That's exactly right. It takes me about 3 strokes to get it going. If you took the avg of strokes 4-7 it probably would've been over 300. My strongest single stroke was 362.

C3H6O3 · Post by **C3H6O3** » January 11th, 2008, 6:54 pm

michelle wrote:Okay then Steve, here are my results:
Max power: 276
Anaerobic Capacity: 299 which is 108% -go figure
Specific Aerobic Capacity: 177 = 64%
Endurance: 160 = 58%
I think my "passing" grades are more to do with sucking at the max power. Also, I'm sure my endurance would have failed too if I had done a HM instead of just 5000m

I'll have more to say on this tomorrow. Gotta get ready for a date with my wife. My initial suspicion is that you need to get stronger. You're having a hard time overcoming the inertia of the flywheel at the start and seven strokes is not enough time to get 'up to speed' as Sean mentioned. It's only as the inertia drops that you are able to produce maximal power. A good dose of squats, deadlifts, and pullups/inverted rows is in order.

2whlrcr · Post by **2whlrcr** » January 11th, 2008, 6:59 pm

GREGH wrote:I don't have to. I gave him your adress and told him YOU thought he was a liar. Oh yeah and he wants your lunch money too.

Just give him this threads link and let him read it for himself. Personally, I'm not going to be impressed, unless he's doing sub 2:45 marathons.

2whlrcr · Post by **2whlrcr** » January 11th, 2008, 7:05 pm

RadioFlyer wrote:
LiteTruckRider wrote: It's really tough watching everyone else pile on the meters & myself falling back, but we have some great competitors here. Go Team MotoMadmen and Women!
It's really tough watching myself slip down in the standings now that I am back at work. There is no way I could hang with Brian Kent but I was second overall a few times. I just don't have the hours to spare anymore.

Sean

Yea I'm really feeling sorry for you. You're still in the top ten. And what about between midnight and 6:00AM? You can sleep when you're dead.

I don't know about you, but I'm just tired. I was curious how long I could quadruple what I was normally doing. And I was trying not to row junk meters and keep my HR at 60-65% of max. I think I will be returning to my normally scheduled training routine. Which hey C3H603, includes interval and weight work, plus XC skiing for endurance and an occasional hour row.

2whlrcr · Post by **2whlrcr** » January 11th, 2008, 7:16 pm

RadioFlyer wrote:
GREGH wrote:I am thinking that he must have seen the split for the last stroke and not the true 500m time.
I don't know Greg. When I start off on a 500m tear, I get down into the 1:12/500m range but by the time I'm done it's in the high 1:30s. It averages out to low 130s. If his last split was 1:17, that is pretty amazing.

I'm not going to dispute his claim but I'd still like to see it!

Sean

I'm no expert, but I play one in forum threads.

It seems to me you're going out too hard from the start. You might have better results trying to sustain the same pace throughout the row and then hanging on for the last 100-150 meters or picking it up just a little. Obviously if you can pick up the pace too much, you didn't go out hard enough. But if you're on a downward slide by 250-350 meters, you might have started too strong.

If I'm trying for a new PB, I start out at a pace about two seconds faster than my previous time. By the half way mark you should know if you can hold the pace or not. If I'm feeling good I will trying and bump it a little more. Usually by the last 100 meters I'm struggling to maintain that pace. I may fall off a little at the end, but not nearly as much as your describing.

If you try this method and beat Travis' record, you can send my half of the reward money to.................

2whlrcr · Post by **2whlrcr** » January 13th, 2008, 3:07 pm

So who is Ron Goodwin and why is he so far ahead of me?

RadioFlyer · Post by **RadioFlyer** » January 14th, 2008, 1:41 am

2whlrcr wrote:So who is Ron Goodwin and why is he so far ahead of me?

He's one dedicated rower and he's just taken over as team leader. Way to go Ron!

That puts two of us in the top 10!

On a personal note, I just knocked over 18 minutes off my previous PB marathon.(not hard, I only had one previous

) Still not a stellar time but 3:20:13 is better than 3:38:20!

I need a beer.

Sean

GREGH · Post by **GREGH** » January 14th, 2008, 8:40 am

Hey any Marathon is a tough marathon. Way to go I just got an email from "Crazy John" and he just completed a marathon as well. It looks like ol' Greg better get the bubble wrap and the Phoenix SX on tape and get to work. I do a lot of preparation for my marathons and Sean has got the right Idea. It always helps to have a cold one waiting for you when you are done. You know to "replace the Carbs!

"

C3H6O3 · Post by **C3H6O3** » January 14th, 2008, 6:18 pm

Got back to rowing this morning and had a great (read brutal) interval workout:

2x4x500m with 2-minute recoveries between rows and 10-minute recoveries between blocks.

I was able to keep all 500m at or under 1:50 for the first time ever thanks to my ever-improving technique (much less wasted effort), strength (more power per stroke), and fitness. I averaged 30 strokes per minute versus the 33-34 s/m I was averaging last month. Here are my times:

Block 1
01:47.2
01:47.2
01:46.8
01:46.9

Block 2
01:47.7
01:49.0
01:50.8
01:50.6

Unfortunately, I only totaled 4000m which doesn't really help us much but I guess every meter counts.

michelle · Post by **michelle** » January 14th, 2008, 6:23 pm

Way to go Marathoners! You guys rock!
But I just want to say to the not-so-high-milage kind of people: Keep rowing! All metres count. If 20 people pull 2000m that's almost a marathon right there. You can do it! Even 10 minutes makes a difference. Let's get our top 10 spot back!!

2whlrcr · Post by **2whlrcr** » January 14th, 2008, 6:41 pm

C3H6O3 wrote:
Unfortunately, I only totaled 4000m which doesn't really help us much but I guess every meter counts.

That's ok, Ron and Sean are making up for the rest of us slackers.

LiteTruckRider · Post by **LiteTruckRider** » January 14th, 2008, 8:24 pm

C3H6O3 wrote:Got back to rowing this morning and had a great (read brutal) interval workout:

2x4x500m with 2-minute recoveries between rows and 10-minute recoveries between blocks.

I was able to keep all 500m at or under 1:50 for the first time ever thanks to my ever-improving technique (much less wasted effort), strength (more power per stroke), and fitness. I averaged 30 strokes per minute versus the 33-34 s/m I was averaging last month. Here are my times:

Block 1
01:47.2
01:47.2
01:46.8
01:46.9

Block 2
01:47.7
01:49.0
01:50.8
01:50.6

Unfortunately, I only totaled 4000m which doesn't really help us much but I guess every meter counts.

That's OK, Steve. I think when you do try one, you'll do quite well. Like you say, every meter counts.

gypsy · Post by **gypsy** » January 14th, 2008, 11:17 pm

michelle wrote:Way to go Marathoners! You guys rock!
But I just want to say to the not-so-high-milage kind of people: Keep rowing! All metres count. If 20 people pull 2000m that's almost a marathon right there. You can do it! Even 10 minutes makes a difference. Let's get our top 10 spot back!!

Hey Michelle!

I rowed 20,000 today, just trying to keep up with you girl!!

You are right, every meter counts so let's all row what we can (and intervals ROCK! brutal but worth it...). A top 10 spot at the end of the month would be awesome! We're already half way there, I know we can do this

Mel