To All Men Hunting To Go Under 7'

[[old] Xeno]

1 Hautvast,Katrien Team NED 7:08.00 International<br /> 2 van Eupen,Marit Team NED 7:09.10 Internationa<br /><br />If you are a man looking to go sub seven here are the good news. The two LIGHTWEIGHT women mentioned above pulled those scores at the CRASH B today. I strongly believe that heavy weight men who train every day on the ergo, and who hover around 730 can go at or sub 7. If you doubt me, jump in a plane, and let me coach you. There are three sessions we would do: 1 Stroke analysis/live video and DVD recording. 2. A lactate step test. 3. A steady state workout with lactate monitoring at different stroke rates and torque.<br /><br />XENO

[[old] csabour]

Well hopefully this sunday im going to be a sub 7 man. on the 11th i pulled a 7:05 and i think i had some left in the tank, i paced conservatively then. I've done 3 good speedwork workouts since then and 150km of rowing. All thats left is good for me to be in good health on race day and have a solid race.

[[old] mpukita]

<!--quoteo(post=57215:date=Feb 26 2006, 07:50 AM:name=csabour)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(csabour @ Feb 26 2006, 07:50 AM) </b></div></td></tr><tr><td class='quote'>Well hopefully this sunday im going to be a sub 7 man. on the 11th i pulled a 7:05 and i think i had some left in the tank, i paced conservatively then. I've done 3 good speedwork workouts since then and 150km of rowing. All thats left is good for me to be in good health on race day and have a solid race.<br /> </td></tr></table><br /><br />Do you race today, or next Sunday?<br /><br />In any event, best wishes, race smart, fall back on the training, and make it happen!

[[old] csabour]

yeah woops... the comming sunday. the race at ridley.

[[old] mpukita]

<!--quoteo(post=57220:date=Feb 26 2006, 08:07 AM:name=csabour)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(csabour @ Feb 26 2006, 08:07 AM) </b></div></td></tr><tr><td class='quote'>yeah woops... the comming sunday. the race at ridley.<br /> </td></tr></table><br /><br />Cool ... I'll be there to cheer you on. What time is your race?

[[old] csabour]

im racing the SR. H.S. 150 MEN @ 12:40 pm<br /><br />are you racing aswell?

[[old] Neb154]

Hopefully I'll be sub-7 on March 5th at Ridley.<br /><br />I'm gona race in the Senior Men's 165 and I just need to drop 3 lbs this week java script:emoticon(';)', 'smid_14')<br /><br /><br />I just pulled a 23:19.3 for a 6k and a 14456 for an hour so I feel fairly confident that I should be able to hit it... I hope.

[[old] mpukita]

<!--quoteo(post=57242:date=Feb 26 2006, 10:59 AM:name=csabour)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(csabour @ Feb 26 2006, 10:59 AM) </b></div></td></tr><tr><td class='quote'>im racing the SR. H.S. 150 MEN @ 12:40 pm<br /><br />are you racing aswell?<br /> </td></tr></table><br /><br />Yep, Masters Men, 12:00 PM.<br /><br /><!--quoteo(post=57323:date=Feb 26 2006, 06:42 PM:name=Neb154)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Neb154 @ Feb 26 2006, 06:42 PM) </b></div></td></tr><tr><td class='quote'>I feel fairly confident that I should be able to hit it... I hope.<br /> </td></tr></table><br /><br />Sounds like it!

[[old] jbell]

I'm hoping to go sub 7 tomorrow. My best ever was 7:00.1 back at the end of the fall season. I've been workin hard over the break and the last 2k I did I got 7:03, but that was at a 27spm, where as I usually keep it at 30spm. The only bad thing is I just got back from a vacatio where all I did was play a little tenis and go to some amusement parks (disney and universal). By the end of the season I would like to be low 40's (6:45 or lower).

[[old] Xeno]

<!--quoteo(post=57333:date=Feb 26 2006, 05:26 PM:name=jbell)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jbell @ Feb 26 2006, 05:26 PM) </b></div></td></tr><tr><td class='quote'>I'm hoping to go sub 7 tomorrow. My best ever was 7:00.1 back at the end of the fall season. I've been workin hard over the break and the last 2k I did I got 7:03, but that was at a 27spm, where as I usually keep it at 30spm. The only bad thing is I just got back from a vacatio where all I did was play a little tenis and go to some amusement parks (disney and universal). By the end of the season I would like to be low 40's (6:45 or lower).<br /> </td></tr></table><br />Hi<br />Are you talking Disney/Universal in CA or FL? Watch out this is a trick question.<br />XENO

[[old] jbell]

<!--quoteo(post=57384:date=Feb 27 2006, 08:34 AM:name=Xeno)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Feb 27 2006, 08:34 AM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=57333:date=Feb 26 2006, 05:26 PM:name=jbell)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jbell @ Feb 26 2006, 05:26 PM) </b></div></td></tr><tr><td class='quote'>I'm hoping to go sub 7 tomorrow. My best ever was 7:00.1 back at the end of the fall season. I've been workin hard over the break and the last 2k I did I got 7:03, but that was at a 27spm, where as I usually keep it at 30spm. The only bad thing is I just got back from a vacatio where all I did was play a little tenis and go to some amusement parks (disney and universal). By the end of the season I would like to be low 40's (6:45 or lower).<br /> </td></tr></table><br />Hi<br />Are you talking Disney/Universal in CA or FL? Watch out this is a trick question.<br />XENO<br /> </td></tr></table><br />Florida (dont see how it was a trick question). BTW, I broke 7min with a 6:57.7 time, although it was @ a 26spm. The day after, we had 20min on the erg, bumping the split up 2 strokes every 4min starting at a 24spm. I found it very hard to hold a 28spm, and I couldnt even hold 32spm for the last 2min. Are there any workouts I can do to get my spm faster for a 2k?? I checked the SPM for my 2k, and it was 26 for the first 3 500m, then the last one was 28 (sprint brought it up I guess).

[[old] Gregg14]

Try a 36 minute piece splitting it up like this:<br /><br />1st 8 minutes at 18 spm<br />2nd 7 minutes at 20 spm<br />3rd 6 minutes at 22 spm<br />4th 5 minutes at 24 spm<br />5th 4 minutes at 26 spm<br />6th 3 minutes at 28 spm<br />7th 2 minutes at 30 spm<br />8th 1 minute at as high as you can go<br /><br />It's 36 minutes continuous and you will notice it gets easier as the spm go up. I usually hold 2 or 3 seconds above my 6k split. Hope this helps with your stroke problem.<br /><br /><br />

[[old] Xeno]

<!--quoteo(post=58007:date=Mar 1 2006, 05:18 PM:name=jbell)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jbell @ Mar 1 2006, 05:18 PM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=57384:date=Feb 27 2006, 08:34 AM:name=Xeno)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Feb 27 2006, 08:34 AM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=57333:date=Feb 26 2006, 05:26 PM:name=jbell)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jbell @ Feb 26 2006, 05:26 PM) </b></div></td></tr><tr><td class='quote'>I'm hoping to go sub 7 tomorrow. My best ever was 7:00.1 back at the end of the fall season. I've been workin hard over the break and the last 2k I did I got 7:03, but that was at a 27spm, where as I usually keep it at 30spm. The only bad thing is I just got back from a vacatio where all I did was play a little tenis and go to some amusement parks (disney and universal). By the end of the season I would like to be low 40's (6:45 or lower).<br /> </td></tr></table><br />Hi<br />Are you talking Disney/Universal in CA or FL? Watch out this is a trick question.<br />XENO<br /> </td></tr></table><br />Florida (dont see how it was a trick question). BTW, I broke 7min with a 6:57.7 time, although it was @ a 26spm. The day after, we had 20min on the erg, bumping the split up 2 strokes every 4min starting at a 24spm. I found it very hard to hold a 28spm, and I couldnt even hold 32spm for the last 2min. Are there any workouts I can do to get my spm faster for a 2k?? I checked the SPM for my 2k, and it was 26 for the first 3 500m, then the last one was 28 (sprint brought it up I guess).<br /> </td></tr></table><br />The trick about the question is that IF you had gone to CA, you would have had to come visit us at the IRON OARSMAN.<br />XENO<br />

[[old] jbell]

<!--quoteo(post=58495:date=Mar 4 2006, 11:00 PM:name=Xeno)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Mar 4 2006, 11:00 PM) </b></div></td></tr><tr><td class='quote'>The trick about the question is that IF you had gone to CA, you would have had to come visit us at the IRON OARSMAN.<br />XENO<br /> </td></tr></table><br />If I ever go to California, I'll definetly come visit you guys. Maybe you could give me a 1 on 1 training session.<br /><br /><!--quoteo(post=58414:date=Mar 4 2006, 10:05 AM:name=Gregg14)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Gregg14 @ Mar 4 2006, 10:05 AM) </b></div></td></tr><tr><td class='quote'>Try a 36 minute piece splitting it up like this:<br /><br />1st 8 minutes at 18 spm<br />2nd 7 minutes at 20 spm<br />3rd 6 minutes at 22 spm<br />4th 5 minutes at 24 spm<br />5th 4 minutes at 26 spm<br />6th 3 minutes at 28 spm<br />7th 2 minutes at 30 spm<br />8th 1 minute at as high as you can go<br /><br />It's 36 minutes continuous and you will notice it gets easier as the spm go up. I usually hold 2 or 3 seconds above my 6k split. Hope this helps with your stroke problem.<br /> </td></tr></table><br /><br />THanks, I'll give that a try tomorrow. If I could get my SPM for 2k up to ~30, I'b be happy since our race pace in the boats is around 35/36.

[[old] Neb154]

Jbell, remember that stroke rates on the water are higher than on the erg.<br /><br /><br />Well, I did my 2k today. After waking up early to weigh in, missing weight, and then sweating down to make it, I pulled a 7:07.2 later in the afternoon. I had wanted to break 7', but I dont think I was quite ready mentally; my team and I has done absolutely no speedwork. It is still a PB so I am happy with that, at least I didn't regress since the summer. I am still looking to break 7' ASAP and I am sure it will come eventually, with training.