what training have free spirits been doing today?

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paulgould
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Re: what training have free spirits been doing today?

Post by paulgould »

Dogma Dave wrote: Sun Jul 05, 2020 6:46 am
Iain wrote: Sat Jul 04, 2020 3:30 pm
Dogma Dave wrote: Fri Jul 03, 2020 10:41 pmAt that rate, there is absolutely nowhere to hide in terms of technique
Unfortunately there are other errors that creep in...
My self appraisal as a rank amateur takes that well and truly into account Iain, I can assure you... :roll:

I wasn’t for a moment suggesting that rowing at a slower rate automatically improved technique. Clearly not.

Rather that, at slower rates, there is simply more time for me as an uncoached amateur to reflect on whether the different elements of each stroke are being carried out effectively.
I have found that the best way to improve your technique is to row strapless - the only time I ever strap in is for a TT, and I find I can go up to 28/29 spm quite comfortably while rowing strapless.
As far as df goes, I believe in setting the level wherever you feel best.
Most of the people on the main forum think that you have to goat 130 ish which is supposed to replicate the feel of otw rowing.
I am short and heavy and am never going to get in a rowing boat so I would rather build my all-round strength, and for that a higher df works for me.

Paul G
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Re: what training have free spirits been doing today?

Post by Dogma Dave »

paulgould wrote: Sun Jul 05, 2020 11:40 am I have found that the best way to improve your technique is to row strapless - the only time I ever strap in is for a TT, and I find I can go up to 28/29 spm quite comfortably while rowing strapless.
As far as df goes, I believe in setting the level wherever you feel best.
Most of the people on the main forum think that you have to goat 130 ish which is supposed to replicate the feel of otw rowing.
I am short and heavy and am never going to get in a rowing boat so I would rather build my all-round strength, and for that a higher df works for me.

Paul G
Thanks Paul

I have indeed been rowing strapless regularly in recent months, and am certain it has helped improve my technique. As for df, I have over the years experimented with all sorts of settings between 100 and (my current preference of) 140, just to mix it up a bit if nothing else. I’m not looking to break any records, more to simply enjoy my time on the rower, which any improvement in technique is bound to help...

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paulgould
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Re: what training have free spirits been doing today?

Post by paulgould »

Managed my longest row since my CA today - have persevered with the low rate, low DF approach and am starting to feel the benefits

15000m at r20 on DF 150 strapless - 2:21.3 ave

Paul G
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Re: what training have free spirits been doing today?

Post by JonT »

paulgould wrote: Sun Sep 27, 2020 11:22 am 15000m at r20 on DF 150 strapless - 2:21.3 ave
15,000 strapless =D> ^O^
55 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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paulgould
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Re: what training have free spirits been doing today?

Post by paulgould »

JonT wrote: Sun Sep 27, 2020 2:09 pm
paulgould wrote: Sun Sep 27, 2020 11:22 am 15000m at r20 on DF 150 strapless - 2:21.3 ave
15,000 strapless =D> ^O^
I do all my rowing strapless, except for TT's.

Put the df up a bit today to a level I am more comfortable with - I definitely feel better when I have something to push against.
Had a really enjoyable session :

30 min - 6428m
DF - 165
SPM - 18.8
Strapless

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 88 kg
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200m - 30.8
300m - 47.7
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12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: what training have free spirits been doing today?

Post by paulgould »

First H/M of the season - slow and steady - went better than I was expecting - tale of the tape :

Time : 1:38.23.0
SPM : 20.0
DF : 170
Strapless

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 88 kg
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200m - 30.8
300m - 47.7
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Re: what training have free spirits been doing today?

Post by jainser »

paulgould wrote: Thu Oct 01, 2020 9:05 am
JonT wrote: Sun Sep 27, 2020 2:09 pm
paulgould wrote: Sun Sep 27, 2020 11:22 am 15000m at r20 on DF 150 strapless - 2:21.3 ave
15,000 strapless =D> ^O^
I do all my rowing strapless, except for TT's.

Put the df up a bit today to a level I am more comfortable with - I definitely feel better when I have something to push against.
Had a really enjoyable session :

30 min - 6428m
DF - 165
SPM - 18.8
Strapless

Paul G
Exactly the same here. Strapless all the way (even when I'm out on the town!!) except for 'racing'

On which subject I had a go at 6k today. Not a favourite distance of mine (I don't understand why Concept even have it as a timed piece) either way got my 4th personal best time of 22:01.2 Gutted I couldn't get under 22 but the tanks where completely empty. Paced it pretty well but went for it with 750m left which in hindsight was very optimistic and as it turned out quite stupid!!
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Re: what training have free spirits been doing today?

Post by Dogma Dave »

Given that it’s Remembrance Day, I did four consecutive pieces of 1914m, 1918m, 1939m and 1945m.

Lest we forget...
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Re: what training have free spirits been doing today?

Post by Wolfmiester »

Very good Dave, I like that very much.
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Re: what training have free spirits been doing today?

Post by paulgould »

Did a different type of session tonight(By necessity, as it turns out).
I really wanted to have a row tonight but my rower is outside and the outside light isn't working - I decided to do a "blind" row - 1000 strokes on Just Row -
was expecting to cover about 9-10km but was pleasantly surprised to see I had covered 11439m in 51:01, so a 2:13 ave on 19.6spm, df 215 and strapless.
It was very enjoyable and I may make this a regular session:fsgrin: :fsgrin: :fsgrin: :fsgrin

Paul G
55, 1.74m , Sep '20 - 114 kg , currently - 88 kg
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

paulgould wrote: Sun Nov 29, 2020 11:43 pm Did a different type of session tonight(By necessity, as it turns out).
I really wanted to have a row tonight but my rower is outside and the outside light isn't working - I decided to do a "blind" row - 1000 strokes on Just Row -
was expecting to cover about 9-10km but was pleasantly surprised to see I had covered 11439m in 51:01, so a 2:13 ave on 19.6spm, df 215 and strapless.
It was very enjoyable and I may make this a regular session:fsgrin: :fsgrin: :fsgrin: :fsgrin

Paul G
I've done something similar. But no monitor just a stopwatch & heart rate monitor. 1 hour counting the strokes and watching my HR. Did this for a couple of months and enjoyed it. Cured me of fixating on the monitor for pace etc.
Just enjoyed a low HR row 😎😎
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Re: what training have free spirits been doing today?

Post by Grobi »

paulgould wrote: Sun Nov 29, 2020 11:43 pm It was very enjoyable and I may make this a regular session:fsgrin: :fsgrin: :fsgrin: :fsgrin

Paul G
You will also save a lot of money. One solution to this would be an upgrade to a PM5. But if you decide you like these "blind" rows you can save that money (and spend it on a christmas gift for your wife if you want :idea:)
Athletes row, others just play games

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Re: what training have free spirits been doing today?

Post by paulgould »

Grobi wrote: Tue Dec 01, 2020 4:06 pm
paulgould wrote: Sun Nov 29, 2020 11:43 pm It was very enjoyable and I may make this a regular session:fsgrin: :fsgrin: :fsgrin: :fsgrin

Paul G
You will also save a lot of money. One solution to this would be an upgrade to a PM5. But if you decide you like these "blind" rows you can save that money (and spend it on a christmas gift for your wife if you want :idea:)
Thanks for the suggestion, Peter.
Can't really justify splashing out for a PM5 as I don't bother about HR and those other features, and it would just turn out to be the world's most expensive erg light :D :D .
I did enjoy the blind row and may do another tonight - as Kevin says, you don't fixate on the pace and you can just relax and enjoy getting some distance in.

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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

First heavy weight session this morning (after the BRIC) followed by a 15k R18 75%MHR this evening. Day 3 of my programme towards the Canadian championships in Feb ImageImage

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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

Morning lazy paddle as a recovery. With a 4 x 2500 at R22 this afternoon & light weights core workout.Image

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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

The session I call "The Omen" 3 x 6k @R18 90 second recovery
Core workout this evening.Image

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Re: what training have free spirits been doing today?

Post by jainser »

Just smashing out some metres at the moment during the day. It's all about damage limitation!! Burning some calories. Last one tomorrow before the 3 day bender begins in earnest :) (just practicing at the moment) Plus on top off all that it's going to get cold - and it's no fun rowing in the shed in the cold. Best stay in, eat, drink and get merry :)
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

jainser wrote: Tue Dec 22, 2020 6:28 pm Just smashing out some metres at the moment during the day. It's all about damage limitation!! Burning some calories. Last one tomorrow before the 3 day bender begins in earnest :) (just practicing at the moment) Plus on top off all that it's going to get cold - and it's no fun rowing in the shed in the cold. Best stay in, eat, drink and get merry :)
Have you asked Santa for a heater ?? Happy festivities Pete enjoy all those calories you've been saving up 🙂
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Re: what training have free spirits been doing today?

Post by jainser »

Yeah I have got a couple of heaters. I have a greenhouse type one which isn't a full on heater I guess but it does take the 'chill' off. Although it's not very effective when the temp. gets real low. The other heater is a lot more manly. Tend to give it a blast for around 10 minutes or so. It takes the chill out quickly but the shed is so 'gappy' (is that even a word?) it feels like a waste as the hot air just leaks out!!

I have dug out all my old winter running gear - hats, gloves thicker long sleeve tops. I've even brought myself some leggings (I used to take the pee out of a mate who used to wear them when we went running - I haven't told him yet I've brought a pair!!!)

Just got to get on with it!!

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Re: what training have free spirits been doing today?

Post by paulgould »

jainser wrote: Wed Dec 30, 2020 4:22 pm Yeah I have got a couple of heaters. I have a greenhouse type one which isn't a full on heater I guess but it does take the 'chill' off. Although it's not very effective when the temp. gets real low. The other heater is a lot more manly. Tend to give it a blast for around 10 minutes or so. It takes the chill out quickly but the shed is so 'gappy' (is that even a word?) it feels like a waste as the hot air just leaks out!!

I have dug out all my old winter running gear - hats, gloves thicker long sleeve tops. I've even brought myself some leggings (I used to take the pee out of a mate who used to wear them when we went running - I haven't told him yet I've brought a pair!!!)

Just got to get on with it!!

Pete
I have the opposite problem - it can never be too cold for me. My rower is outside and I do very little erging in summer as it is too hot.
Today was the first row in many years(other than in a public gym) that I rowed with a top on as I wanted to take it easy after my ill-advised defibrillator stress testing a few weeks ago :D :D :D
Did 30 mins @ 17.6 spm at a pace of 2:27.8, going some way to proving that I may finally be growing up and realising I am not invincible!!

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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: what training have free spirits been doing today?

Post by jainser »

Went out the other morning and it was the first time I have rowed in a minus temp!! I am missing the summer so much!!!
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

I've been lucky enough to bring the Concept2 indoors Image so hopefully no more ice forming on my shoulders ImageImage
Found it hard to find my usual R18 tonight but HR 75%
Happy new year!!!Image

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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

A good morning session was meant to be R18 Image 75%Image

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Re: what training have free spirits been doing today?

Post by paulgould »

After a solid training week I had a go at an HM this morning.
Felt strong and negative split all the way to the last split when a bit of fatigue set in and the split and stroke rate crept up.

Distance : 21097m
Time : 1:35.55.3
SPM : 18.2
DF : 251

Splits were :
4300m 2:19.8 spm 18
8600m 2:15.9 spm 18
12900m 2:15.2 spm 18
17200m 2:15.0 spm 18
21097m 2:15.8 spm 19

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55, 1.74m , Sep '20 - 114 kg , currently - 88 kg
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: what training have free spirits been doing today?

Post by duffyoz »

Boring I know but now at just over 8 weeks post surgery I have been allowed to row for 10 min a day, gently. Biking is allowed so now doing an hour on the bikerg most days as well. Taken me most of the last week to settle back into a passable rhythm and now doing 5 x 3 min. I realise that is more than 10 min but not by much and all feels well. I did ask today to be allowed to do more but a resounding no was the answer. I guess more biking for me for another week. Best to get it right now instead of pay for it later.
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