What "system" Am I Using?

[[old] raymond botha]

Well Beth to be honest I never thought of that, perhaps I SHOULD do it online , was just thinking of going it alone. My time frame is to get all PB's in before end Fed which will be the end of this training year for me. My adrenaline starts pumping just thinking about it. I guess I've actually been holding off doing a 2k till I felt I could make a worthwhile jump;have only been erging since May 05 so I suppose large gains are to be expected even now (my previous 2k was a fly and die at 7:20'ish). My heart is set on a 6:40 although I know getting under 7 must be the first goal. I'm using my interval times to gauge how well it will go, I do feel a certian plateauing with them however. But now that I have settled on my preferred DF of 109 I am happier to concentrate on the other aspects of going faster. I saw you mention an interest in DF settings in another thread and I found I preffered a heigher DF , say 130 if I was going 2:00 pace and slower but once I started doing 8x500 I found my muscles fatigued before my CV system gave out. I did a series of max pulls at different DF's to determine which was easiest and thats how I found my ideal DF setting, then I got used to using it at lower speeds ie above 2:00 pace again and noticed concentrating on hand speed to help a lot. The complicating thing for me in understanding the right technique was to realise that the legs move slower than the actual stroke speed given the upper body forward and rear lean and hand speed's contribution to overall pace. I now concentrate on hand speed above all in pace regulation and maintainenance. Hope this is not bad advice , just sharing my personal observations . Hope you making steady progress.<br /><br />Ray

[[old] languagelady1]

<!--QuoteBegin-raymond botha+Jan 15 2006, 06:39 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(raymond botha @ Jan 15 2006, 06:39 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well Beth to be honest I never thought of that, perhaps I SHOULD do it online , was just thinking of going it alone. My time frame is to get all PB's in before end Fed which will be the end of this training year for me. My adrenaline starts pumping just thinking about it. I guess I've actually been holding off doing a 2k till I felt I could make a worthwhile jump;have only been erging since May 05 so I suppose large gains are to be expected even now (my previous 2k was a fly and die at 7:20'ish). My heart is set on a 6:40 although I know getting under 7 must be the first goal. I'm using my interval times to gauge how well it will go, I do feel a certian plateauing with them however. But now that I have settled on my preferred DF of 109 I am happier to concentrate on the other aspects of going faster. I saw you mention an interest in DF settings in another thread and I found I preffered a heigher DF , say 130 if I was going 2:00 pace and slower but once I started doing 8x500 I found my muscles fatigued before my CV system gave out. I did a series of max pulls at different DF's to determine which was easiest and thats how I found my ideal DF setting, then I got used to using it at lower speeds ie above 2:00 pace again and noticed concentrating on hand speed to help a lot. The complicating thing for me in understanding the right technique was to realise that the legs move slower than the actual stroke speed given the upper body forward and rear lean and hand speed's contribution to overall pace. I now concentrate on hand speed above all in pace regulation and maintainenance. Hope this is not bad advice , just sharing my personal observations . Hope you making steady progress.<br /><br />Ray <br /> </td></tr></table><br /><br /><br />Thanks so much, Ray. I had not checked back to this post in awhile. You should think of joining an online competitive team. I began working with the "Forum Flyers" which is a nice, supportive way of helping one another work hard. It's been fun.<br /><br />Thanks for the advice on the df--I found I was using about a 150ish--but couldn't do lengthy workouts (30-60 min.) at above a 23ish SPM, and have since dropped it to about a 130 and am cruising my longer pieces at about a 26. Did my 500m sprints x8 today at a 31-32 and kept my splits around 1:52, so that's better.<br /><br />Anyhow, let me know if you'd like to be recruited for the Forum Flyers--not sure what the status is--we now have 3 boats!<br /><br /> Beth<br />