Forum Flyers

A member of an indoor rowing team or club? If so, this is the place for you.
Paul N
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Re: Forum Flyers

Post by Paul N » February 24th, 2019, 5:59 pm

Evening (/ morning) Flyers - long time no see!

Tempted by this month's CTC so back on the rower this afternoon. Also, Jack finally posted a target I could chase. However, not a level playing field - I did mine free rate. What with a still dodgy ankle and now hip too (tweaked something at the front of the hip - don't know what that is...), can't be doing with R19 - I need plenty of strokes.

Got 13:22.3, 119W, so not too unhappy. Would have done quite a bit better if 100% I think.

Tried a new technique - not lifting the heels on the recovery. Difficult to do mentally as it didn't half shorten the drive length which is counter-intuitive. Couldn't even get to shins vertical - that's how limited my ankle dorsiflexion is. But got the power down fast and transferred straight through to the handle.
Row: 500m 2:04.7 | 1k 4:19.4 | 2k 8:55.4 | 5k 23:13.7 | 6k 28:43.9 | 10k 49:31.8 | 1min 257m | 4min 908m | 30min 6,328m
Ski: 500m 2:18.8 | 1k 4:58.8 | 2k 10:01.6 | 5k 25:59.7 | 10k 52:44.7

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jackarabit
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Joined: June 14th, 2014, 9:51 am

Re: Forum Flyers

Post by jackarabit » February 24th, 2019, 9:10 pm

Hey Paul. Good to hear from you. I believe you’ve made a useful discovery: a 3/4 stroke that doesn’t take much from performance and is kinder to your ankle joints. I’d say practise that stroke and use it to advantage. Rate is the multiplier no matter the power in a single stroke.
There are two types of people in this world: Those who can extrapolate from incomplete data

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lindsayh
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Re: Forum Flyers

Post by lindsayh » February 25th, 2019, 6:29 am

welcome back Paul

tonite had a proper free rate CTC with Terry
Mine @1:48 and terry's @1:55
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

Paul N
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Posts: 113
Joined: September 13th, 2017, 8:22 am
Location: UK

Re: Forum Flyers

Post by Paul N » February 25th, 2019, 10:58 am

lindsayh wrote:
February 25th, 2019, 6:29 am
welcome back Paul

tonite had a proper free rate CTC with Terry
Mine @1:48 and terry's @1:55
Lindsay - ha! - looks like you tied with Henry's time!
Row: 500m 2:04.7 | 1k 4:19.4 | 2k 8:55.4 | 5k 23:13.7 | 6k 28:43.9 | 10k 49:31.8 | 1min 257m | 4min 908m | 30min 6,328m
Ski: 500m 2:18.8 | 1k 4:58.8 | 2k 10:01.6 | 5k 25:59.7 | 10k 52:44.7

Paul N
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Posts: 113
Joined: September 13th, 2017, 8:22 am
Location: UK

Re: Forum Flyers

Post by Paul N » February 25th, 2019, 11:05 am

jackarabit wrote:
February 24th, 2019, 9:10 pm
Hey Paul. Good to hear from you. I believe you’ve made a useful discovery: a 3/4 stroke that doesn’t take much from performance and is kinder to your ankle joints. I’d say practise that stroke and use it to advantage. Rate is the multiplier no matter the power in a single stroke.
Even at lower rates I think it works Jack. I was inspired by this video, especially the emphasis of posture, being able to get the power down through the whole foot quickly, driving with the quads and hanging off the handle (or transferring the weight / drive force straight to the handle). Seems to make up for lost drive length.

https://youtu.be/Js9CwDU1Bi0?t=542
Row: 500m 2:04.7 | 1k 4:19.4 | 2k 8:55.4 | 5k 23:13.7 | 6k 28:43.9 | 10k 49:31.8 | 1min 257m | 4min 908m | 30min 6,328m
Ski: 500m 2:18.8 | 1k 4:58.8 | 2k 10:01.6 | 5k 25:59.7 | 10k 52:44.7

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jackarabit
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Re: Forum Flyers

Post by jackarabit » February 25th, 2019, 12:16 pm

Paul N wrote:
February 25th, 2019, 11:05 am
jackarabit wrote:
February 24th, 2019, 9:10 pm
Hey Paul. Good to hear from you. I believe you’ve made a useful discovery: a 3/4 stroke that doesn’t take much from performance and is kinder to your ankle joints. I’d say practise that stroke and use it to advantage. Rate is the multiplier no matter the power in a single stroke.
Even at lower rates I think it works Jack. I was inspired by this video, especially the emphasis of posture, being able to get the power down through the whole foot quickly, driving with the quads and hanging off the handle (or transferring the weight / drive force straight to the handle). Seems to make up for lost drive length.

https://youtu.be/Js9CwDU1Bi0?t=542
Nice find, Paul. Checked the bio on the instructor: former GA Bulldog head crew coach. Superior imo to many of the Dark Horse vids dealing with the subtleties of posture, foot attitude, and supported core on recovery, at catch, and on drive. The demonstrator on erg was well practised and drilled on his responsibility prior to the lecture and it shows. So many instructional vids are ad hoc, verbose, repetitive, awkward, unrehearsed amateur hour efforts!
Last edited by jackarabit on February 25th, 2019, 12:33 pm, edited 1 time in total.
There are two types of people in this world: Those who can extrapolate from incomplete data

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lindsayh
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Re: Forum Flyers

Post by lindsayh » February 27th, 2019, 5:48 am

Paul N wrote:
February 25th, 2019, 10:58 am
Lindsay - ha! - looks like you tied with Henry's time!
Yes paul - matched henry (although his was probably as sr19 I suspect!)
Lizh was a bit bored today I think and I came home to discover that she had done the CTC @2:29 without a lot of prompting so a 4th boat floated
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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hjs
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Re: Forum Flyers

Post by hjs » February 28th, 2019, 6:11 am

lindsayh wrote:
February 27th, 2019, 5:48 am
Paul N wrote:
February 25th, 2019, 10:58 am
Lindsay - ha! - looks like you tied with Henry's time!
Yes paul - matched henry (although his was probably as sr19 I suspect!)
Lizh was a bit bored today I think and I came home to discover that she had done the CTC @2:29 without a lot of prompting so a 4th boat floated
Was 19 yess.

March is 666/333 etc x4 so 8 reps, free rate, rest 10.30, to divide as one wants. Think just 1.30 would work fine.
For my training see twitter @Hjsrowing

lindsayh
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Location: Sydney, Australia

Re: Forum Flyers

Post by lindsayh » February 28th, 2019, 6:16 am

that's a very nice sr19 piece Henry

CTC as Henry says
French waves"
row 666-333-666-333-666-333-666-333m with a total rest time of 10 minutes 30 seconds to spread as you want.
no restriction except for the first start that must be a standing one. Enter the time for these 3996 total meters, without rest periods
BTW - we are still 2 down on the IRL for Feb - anyone hiding out there?
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

lindsayh
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Posts: 2675
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: Forum Flyers

Post by lindsayh » March 12th, 2019, 4:50 am

had a go at the ctc tonite
overall @1:43.0 so just at or a smidge under 2k pace I guess. (Not as "bangin" as Allan H @1:41 which is very smart) I like being just in front of Frank Noorlander!!
tried a pattern for the rests that I saw elsewhere - 1:30/1/1:30/1/2/2/1:30 seemed to work ok
Terry was pretty good @1:52.5 too
No ladies yet!
I have one who is coming back to have a go at it I think and Lizh maybe will have a go as well - here's hoping!
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

MartinSH4321
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Posts: 433
Joined: October 10th, 2018, 6:43 am

Re: Forum Flyers

Post by MartinSH4321 » March 13th, 2019, 6:05 am

Hey, I want to join a team and Forum Flyers would be my first choice. Is it OK to just join or are there any requirements? I did about 1,1 mil meters by now if this helps ;-)
Thanks, Martin
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

lindsayh
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Location: Sydney, Australia

Re: Forum Flyers

Post by lindsayh » March 13th, 2019, 6:49 am

MartinSH4321 wrote:
March 13th, 2019, 6:05 am
Hey, I want to join a team and Forum Flyers would be my first choice. Is it OK to just join or are there any requirements? I did about 1,1 mil meters by now if this helps ;-) Thanks, Martin
Martin that is excellent - I don't think we have any Austrians (although some Australians) around here so welcome aboard. There is a joke here about people with poor geographic knowledge mistaking our two countries.
We have no entry requirements so all can join in. There is a note about what we do as a team a couple of years ago here but basically just sign up to the CTC challenge and nominate Forum Flyers as your team and enter each month (you can do the challenge as many times as you like). The CTC then places you in a boat with 2 other HWTs, a LWT and a female and averages the times/distance. You will see there are some very big clubs now floating up to 20 boats with some very fast dudes but we can get up to 5 boats (depending on who enters)
www.c2ctc.com
We also log meters for the C2 challenges through the year - you just have to nominate the Flyers and log your meters during the month. The next one starts march 15. https://log.concept2.com/challenges/wec
We also try to have a team of 8/10 in the Indoor rowers League which starts in September and goes for 8 months.
We tend to talk a bit here rather than on other social media sites such as FB
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

MartinSH4321
2k Poster
Posts: 433
Joined: October 10th, 2018, 6:43 am

Re: Forum Flyers

Post by MartinSH4321 » March 13th, 2019, 7:02 am

lindsayh wrote:
March 13th, 2019, 6:49 am
MartinSH4321 wrote:
March 13th, 2019, 6:05 am
Hey, I want to join a team and Forum Flyers would be my first choice. Is it OK to just join or are there any requirements? I did about 1,1 mil meters by now if this helps ;-) Thanks, Martin
Martin that is excellent - I don't think we have any Austrians (although some Australians) around here so welcome aboard. We have no entry requirements so all can join in. There is a note about what we do as a team a couple of years ago here but basically just sign up to the CTC challenge and nominate Forum Flyers as your team and enter each month (you can do the challenge as many times as you like). The CTC then places you in a boat with 2 other HWTs, a LWT and a female and averages the times/distance. You will see there are some very big clubs now floating up to 20 boats with some very fast dudes but we can get up to 5 boats (depending on who enters)
www.c2ctc.com
We also log meters for the C2 challenges though the year - you just have to nominate the Flyers and log your meters during the month. The next one starts march 15.
We also try to have a team of 8/10 in the Indoor rowers League which starts in September and goes for 8 months.
We tend to talk a bit here rather than on other social media sites such as FB
Thanks for your fast reply Lindsay! I just joined the team and signed up for the march team challenge. :-)
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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jackarabit
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Joined: June 14th, 2014, 9:51 am

Re: Forum Flyers

Post by jackarabit » March 13th, 2019, 8:24 am

Martin, welcome! We have few rules but we do have a dream list of stuff we need for team success on the CTC. High on that list are women and lightweight men because boats don’t float without them. So it’s always a BYOW party at FF. Got a lady or lightwt friend with an erg in her or his fitness plan or fitness future? Encourage them to join you. :D. Affiliation and personal meter totals are not as exciting but of obvious importance. Our club president is well on his way to 3 million meters this yr.
Last edited by jackarabit on March 13th, 2019, 9:28 am, edited 1 time in total.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_72_5'-7"_164lb
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Training Log

MartinSH4321
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Posts: 433
Joined: October 10th, 2018, 6:43 am

Re: Forum Flyers

Post by MartinSH4321 » March 13th, 2019, 9:03 am

jackarabit wrote:
March 13th, 2019, 8:24 am
Martin, welcome! We have few rules but we do have a dream list of stuff we need for team success on the CTC. High on that list are women and lightweight men because boats don’t float without them. So it’s always a BYOW party at FF. Got a lady or lightwt friend with an erg in her or his fitness plan or fitness future? Encourage them to join you. :D
Hi jackarabit,
I'm erging at home so I only have my wife, maybe I can convince her to start erging, but that's not easy :lol: and dropping 60lb to be lightweight is no opinion I'm afraid :wink:
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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