Forum Flyers

[jackarabit]

No need for apologies. Forum Flyers welcomes all with an interest in indoor rowing for fitness or competition. FF has a long record of participation in the monthly CrossTeam Challenges. Link to team history and how to join

https://moores4.com/files/Forum_Flyers ... _Guide.pdf

[jsarche]

Thank you! I’ll get signed up very soon. In the meantime, a short intro: I’ve used indoor rowers at gyms I’ve belonged to forever. I remember trying it out when I was probably 14 or so. I’ve always liked it but never concentrated on rowing for fitness. Then the pandemic hit and I needed something because doing video-led HIIT workouts in my basement to replace my Orange Theory workouts was killing my knees. So I found a Model D that was very lightly used and for a fair (considering the pandemic) price, and it has been great not only for me, but my wife and two sons as well. Everybody has really taken to it. Since May, I’ve put more than 700k meters on it, and we recently upgraded to a PM5 from the PM4 our rower came with. I also bought some TRX suspension straps for our basement, and plan soon to quit my gym membership. I have been working out more at home than I ever did at a gym, so no need.

I’ve been posting and lurking in a couple of the training threads on this site and my older son and I have developed a kind of competitive streak - and I’m glad to have found the communities in these forums and look forward to my new team affiliation, so thanks for having me!

[lindsayh]

So here’s what likely are everyone’s least favorite questions: May I simply join the Forum Flyers, or do I need an invitation? And how do I sign up?
Thanks!

Hi there - as jack has said you are very welcome here. The guide link will tell you a bit about us - long term virtual club with members from all around the world. The CTC is a monthly task and there are 3 regular Concept2 challenges each year as well.
The rest of your family should join as well of course!

[nforbes1203424]

Had to take 8 weeks off rower having broken my wrist (face planted while trail jogging) Lost quite a bit of pace tho stayed active on the WATTBIKE.
After today’s bike session I tried a fairly brisk 2k and got 7:44.9 (223W) which is only about 9 secs off seasons best.
Thing is, I can easily maintain 325 watts for 8 minutes on the bike (accurately calibrated) but would be hard pressed to get to even 75% of that on the erg. I believe about 20% is a more usual discrepancy if one is quite fit at both cycling and rowing. I am quite new to consistent rowing (just got C2 in March. But have good upper body strength (can do 15 strict deadhang was 10kg weighted pullups Eg)
So maybe there is something fixable about my technique? If anyone would take a look would be grateful. Maybe should sign up with Dark Horse for formal coaching tips?

Thanks

https://youtu.be/c0I_ORWNEwI

73M 81kg 5’9.5”. Seasons best 10k 40:14; 5k 19:26

[jsarche]

Hi there - as jack has said you are very welcome here. The guide link will tell you a bit about us - long term virtual club with members from all around the world. The CTC is a monthly task and there are 3 regular Concept2 challenges each year as well.
The rest of your family should join as well of course!

Thanks, Lindsay - I'm all signed up now and getting ready for my first workout this afternoon as a Forum Flyer. I'm going to talk to the family about it and encourage them to join up as well.

[hjs]

Had to take 8 weeks off rower having broken my wrist (face planted while trail jogging) Lost quite a bit of pace tho stayed active on the WATTBIKE.
After today’s bike session I tried a fairly brisk 2k and got 7:44.9 (223W) which is only about 9 secs off seasons best.
Thing is, I can easily maintain 325 watts for 8 minutes on the bike (accurately calibrated) but would be hard pressed to get to even 75% of that on the erg. I believe about 20% is a more usual discrepancy if one is quite fit at both cycling and rowing. I am quite new to consistent rowing (just got C2 in March. But have good upper body strength (can do 15 strict deadhang was 10kg weighted pullups Eg)
So maybe there is something fixable about my technique? If anyone would take a look would be grateful. Maybe should sign up with Dark Horse for formal coaching tips?

Thanks

https://youtu.be/c0I_ORWNEwI

73M 81kg 5’9.5”. Seasons best 10k 40:14; 5k 19:26

Bit difficult to see, but here goes. First lower your feet, ankles should be at rail height.
Second you are not using a full stroke, but only a 60% one. Rowing has a good bit of back involvement which you now have not.
You do use you legs and arms, but there is zero rocking over back and forth from the upperbody.

You should try, when you lower your feet, and sit up, you now slouch. To rock over from 11 ovlock to 1300 with your upperbody. Do this from your hips, keep your back strong.
You start the stroke, folded up, shins vertical, chest close the legs, from here you start pushing your legs, and halfway you start rocking your back over (this part is now fully missing), and last your pull your hands in. If you do this you will have a much longer and stronger stroke. The backswing will ad a good bit extra.
After the stroke, the reverse, hands out, upperbody rocks over and legs bend. Repeat....

[nforbes1203424]

His: Thanks so much! Bit to work on there...That is very helpful.

[jackarabit]

Sitting on your tailbone thruout recovery. Unable to jackknife to the catch. So short drive lgth, no back contribution. You are not alone. Very common home brewed version of the rowing stroke.

Get coaching or even a friend with no bias to cf. you to the ideal from C2, DHR, or wherever. Don’t beat yourself up over 16W. Take pleasure in the fitness that produces 244W power sustained for 8’!

[jsarche]

I just finished my first cross-team challenge as a Forum Flyer -- I joined Saturday but really wasn't feeling very "sprinty" yesterday, so waited until today to do my 4x505m set, and I'm feeling really good about it:

1:44.5
1:45.3
1:44.7
1:43.4

This was a pretty hard workout - just 2 minutes of rest between what were pretty close to all-out sprints. I know I'll be feeling it tomorrow.

Glad to be part of the team and hoping for a PB on the September 5K!

[jackarabit]

I just finished my first cross-team challenge as a Forum Flyer -- I joined Saturday but really wasn't feeling very "sprinty" yesterday, so waited until today to do my 4x505m set, and I'm feeling really good about it:

1:44.5
1:45.3
1:44.7
1:43.4

This was a pretty hard workout - just 2 minutes of rest between what were pretty close to all-out sprints. I know I'll be feeling it tomorrow.

Glad to be part of the team and hoping for a PB on the September 5K!

Great 11th hour effort! Purpose-made 1.9” spread.

[Slothful1]

I just finished my first cross-team challenge as a Forum Flyer -- I joined Saturday but really wasn't feeling very "sprinty" yesterday, so waited until today to do my 4x505m set, and I'm feeling really good about it:

1:44.5
1:45.3
1:44.7
1:43.4

This was a pretty hard workout - just 2 minutes of rest between what were pretty close to all-out sprints. I know I'll be feeling it tomorrow.

Glad to be part of the team and hoping for a PB on the September 5K!

Welcome Jon, and ggreat first effort! You clearly didn't read the part of the training guide that told you not to kick the captain out of the boat when you do your first CTC .

Enjoying my usual view from the dock, but at least not alone.

Dave

[lindsayh]

I just finished my first cross-team challenge as a Forum Flyer -- I joined Saturday but really wasn't feeling very "sprinty" yesterday, so waited until today to do my 4x505m set, and I'm feeling really good about it:

well paced Jon - very nicely done.
If there is a last minute lady entry we will have a sixth boat too. my friend Kathleen got hers in time fortunately.
The 5k is a different kettle of fish

[lindsayh]

So maybe there is something fixable about my technique? If anyone would take a look would be grateful. Maybe should sign up with Dark Horse for formal coaching tips?
https://youtu.be/c0I_ORWNEwI
73M 81kg 5’9.5”. Seasons best 10k 40:14; 5k 19:26

Defo fixable things as henry and Jack have said.
I doubt you need to get formal coaching at the present time - if you can find someone who rows then they maybe able to help
Have a look at the new rower thread - lots of good stuff there.
The stroke is very short - there are some good video links in the thread:
viewtopic.php?f=3&t=185257
lower feet, forward at the catch, drive with the legs and arms quicker in and away
Try to slow down the stroke and concentrate on length and power
There is a lot of blue sky I suspect with the improvements that you can make

[lindsayh]

for the first time ever I managed to get my 5k as the first ctc entry courtesy of the favourable time zone - beat Casey Clarke to it - he tries to make a habit of it. Just a steady training piece but we are on the board @2:04.8

[Steff]

Good on you Lindsay for claiming the prime position, Oz has some advantages
Mine was more than a regular training piece at the mo @1:59.7 r24, actually was the first solid piece for me in 10 months.
I am stepping up the training with some UT1 in the SS mix, so the 5k distance will be a good measure of progress this month.