When I did my half today the damper was on 5 and my SPM were 32.C3H6O3 wrote:Well, if I set the damper lower then I would have to up my strokes per minute wouldn't I? What is everyone SPM? With the damper on 10 I averaged 25 SPM. With the damper on 5, it was 29.
The 2008 Team Moto Madmen and Women
20 Y.O. mind trapped in a 48 Y.O. body.
Supposedly the damper does not affect the resistance of the machine. The harder you push/pull, the more watts you will generate, regardless of the damper setting. The damper does affect how quickly the flywheel slows down.C3H6O3 wrote:Well, if I set the damper lower then I would have to up my strokes per minute wouldn't I? What is everyone SPM? With the damper on 10 I averaged 25 SPM. With the damper on 5, it was 29.
I find myself personally rowing at higher stroke rates and generating fewer watts per stroke. And I definately row at higher stroke rates when I'm attempting a PB vs standard training. I've been doing these recent long rows at about 22-24 SPM and keeping my heartrate at about 60% MHR. But when I did a recent PB HM, I was rowing at about 28 SPM. My 500M and 2000M PB attemps are generally in the low to mid 30 SPM range. I also tend to raise my damper for shorter PB attempts, than what I normally train at.
Maybe Greg can chime in about this, after he gets done rowing.
51, 5'11", 183lbs and going down slowly
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GREGH
- 500m Poster
- Posts: 73
- Joined: June 15th, 2007, 9:34 am
- Location: Morrisville, Vermont
- Contact:
Michelle has got it right with the damper settings and drag factors. It is all based on feel the Monitor does not know what you have the damper set on all it know is how many times the magnets go by the sensor. You will find where you are most comfortable and where you get your best time. Keep in mind that for our sport we are the ones who are doing the research as to how best use the rower as a tool. This is just my opinion that the way we use our strength to manipulate the bikes around that we could get away with using a little more drag or (heavier feel). Now for challenges like this one where it is more about huge meters I would be concerned that big meters at a super high drag could start to take its toll. I prefer to do 3 days of “middle distance” 5K to 10K at a damper setting of 3 to 4 and 2 to 3 days of higher intensity intervals with my damper that may go up as high as 6. I f anyone has any question feel free to give me a call. I would rather talk training with you guys than my normal work.[/img][/list][/quote]
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GREGH
- 500m Poster
- Posts: 73
- Joined: June 15th, 2007, 9:34 am
- Location: Morrisville, Vermont
- Contact:
I want to encourage any and all of you to post any workouts you think are good to YouTube. I have someone coming over from the local school to help me post some pretty beginner workouts. I will try and show how to set up the monitor and how to combine with other “off rower” exercises to get a Moto specific workout. Even if it is just you rowing for training you should film it. If you don’t want to do the video stuff but you want to submit a workout email me and I will try and get it done. This challenge was great for laying the foundation for cardiovascular fitness and to take some weight off but there is so much more we can do. I don’t want people to finish the challenge and go “what now” . I have to be honest in that the rowers forte’ is more amount the combining of mixed workouts with a couple of days of over distance. Let me know of any idea’s you may have. - Greg
One of my motivations for this contest was to lose some fat. I figured a couple hours a day on the rower, at modest intensity was a good fat burning combo. I'm not overweight, but I'm hardly 6% body fat anymore. I'm guessing I'm around 16%. Anyway, I haven't lost a single pound. I may have lost a little fat, but it's not noticeable in the mirror.
I'm going to drown my sorrows in another bowl of ice cream.
I'm going to drown my sorrows in another bowl of ice cream.
51, 5'11", 183lbs and going down slowly
I start in easy, like at 20-22 for the beginning of warm up. A long piece will be at about 28ish and it goes up from there. When I race a 2k it will be at 30-32... 500m is at 35. The only reason I do it that way is because that's how it's done on the water.C3H6O3 wrote:Well, if I set the damper lower then I would have to up my strokes per minute wouldn't I? What is everyone SPM? With the damper on 10 I averaged 25 SPM. With the damper on 5, it was 29.
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125shifter
Diet is HUGE. What does your belt tell you? Nothing?2whlrcr wrote:One of my motivations for this contest was to lose some fat. I figured a couple hours a day on the rower, at modest intensity was a good fat burning combo. I'm not overweight, but I'm hardly 6% body fat anymore. I'm guessing I'm around 16%. Anyway, I haven't lost a single pound. I may have lost a little fat, but it's not noticeable in the mirror.
I'm going to drown my sorrows in another bowl of ice cream.
It's telling me I have no will power when it comes to chocolate chip cookies.125shifter wrote:Diet is HUGE. What does your belt tell you? Nothing?2whlrcr wrote:One of my motivations for this contest was to lose some fat. I figured a couple hours a day on the rower, at modest intensity was a good fat burning combo. I'm not overweight, but I'm hardly 6% body fat anymore. I'm guessing I'm around 16%. Anyway, I haven't lost a single pound. I may have lost a little fat, but it's not noticeable in the mirror.
I'm going to drown my sorrows in another bowl of ice cream.
51, 5'11", 183lbs and going down slowly
Ah, the mythical "fat-burning zone"2whlrcr wrote:One of my motivations for this contest was to lose some fat. I figured a couple hours a day on the rower, at modest intensity was a good fat burning combo.
. I guarantee that you will have much more favorable results doing intervals, Mike. I know I sound like a broken record but intensity is where it's at (with dietary adjustments, of course). I wrote about this very topic in one of my articles if you care to read it. I can link to it if you would like. As an aside, I've leaned up considerably since doing my 500m repeats. I didn't have a lot to lose but I've dropped about 5 lbs and a couple of percentage points (10%-8%); all of it fat according to the calipers.Thanks for all of your input, guys. I am going to experiment with various settings today before my 500m blocks. I will report back with my findings. In addition, I agree with Greg, using the rower for MX training will differ quite a bit from training for on-the-water rowing performance (i.e. higher force, shorter, more intense rows, etc.).
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125shifter
Dude... don't talk to me about willpower! I'm the worst - was the worst. I finally got so damn sick of knowing I don't have to have a spare tire (however slight or even noticable) because of my age. I finally just decided to shut my cakehole to anything other than "light" type foods (for the most part). I've been hammering on the rower and mill. It ain't easy.2whlrcr wrote:It's telling me I have no will power when it comes to chocolate chip cookies.
Mid December I ran across a link that pointed me to racerxvt and the C2 and the rest is history. I'm gonna lean out and change shiz - I'm ~ half way there. My 250F ain't gonna know it's me on it. Rather than engine work, I'm doing Erik work for more HP.
That's awesome!125shifter wrote: My 250F ain't gonna know it's me on it. Rather than engine work, I'm doing Erik work for more HP.
I always laugh at the guy who's standing around talking about getting a titanium this or aluminum that in order to save a couple ounces; and meanwhile he's downing a donut and a coke!We're in our final week now people... I just dropped almost 2 minutes off my HM... 1:39.56.4!