Rod wrote:bisqeet wrote:
@Rod - it looks like you might be more or less on the maximum of "rating up" - maximum pace reached by multiplying watts by rate.
I think the only way you can go faster now is by working on your stroke - trying to develop more power on the drive - looks like your favourite 30R20 might have to be done more often
- just looking at the numbers (rounded up/down for simplicity) ~300W on average @ R37 is about 8W.
If you could bring that up (i.e. Power/stroke > 9 ) - you would be laughing
- for reference - this years CrashB LWT 60+ data:
6:53 (326W) @ R31 ~10,5W/Stroke average
because your power is (relatively) low, you have to rateup. The more you run up and down that slide - the more energy you are using moving your bodymass that isn't or can't be used on the drive (especially on the recovery, where all the energy used bringing the body to the catch is "wasted").
it is possible to actually that a high SPM wastes more energy than you actually put into the drive. Energxy that as a lightweight - you just don't have the reserves for (based on a lower bodymass)
looking at some of the recent work you are doing 30R20 - 60R20 - it looks like you might have identified this weekness yourself
-just food for thought...
Thanks for that Dean and yes you're right, stroke power is not my strong point so I need to increase it if I can. As you've seen I'm doing the sessions mentioned, 60'r20 and 30'r20 with the plan to do at least one or both of them every week for the next 6 months leading up to the start of my BRIC training which will start in August. are there any other restricted rate sessions that you would recommend to go with them? Would sessions of shorter duration and faster pace be useful such as 6 x 5 minutes with 2 minute recoveries at a faster pace than the 30'r20 or is there no benefit in doing 20spm work so fast?
hi Rod,
what you need to do is concentrate on your drive power.
-lets not forget that the drive phase should always be identical. same speed from the catch, same acceleration, same distance.
the only difference between a R30 and a R36 row is the recovery time!!!
- the reason why we usually divert from this is aerbic fitness (not that we lack power)
at the moment you are on about 8W / stroke - so lets be ambitious and target 9W.
so your target rates would be:
Rate 16 (16*9W) = 144W = 2:14
Rate 18 (18*9W) = 162W = 2:09
Rate 20 (20x9W) = 180W = 2:05
Rate 22 (22x9W) = 198W = 2:00
...and so on
(watt -pace calculator can be found here:
http://www.concept2.com/indoor-rowers/t ... calculator)
now we haver the maths out of the way we can concentrate on the training methods.
the best / efficient method would be to try and train aerobic and power at the same time.
what we want to avoid is training week: train week - be week. Whatever we do keep that power/stroke in the target zone (i.e. 9W)
- remember the drive is always the same!!!!
the best method for training aerobic is low HR (or Watt) based stuff - usually at about 60% of max.
I prefer HR over watts, but both are possible: I think HR has the better day to day "listen to your body" feeling - if you are getting ill - your HR will reflect this, training will be lighter.
a good source for HR zones is here:
http://www.freespiritsrowing.com/forum/ ... calculator
I train rather polarised, which involves a lot of volume at low level (usually UT2) - but I never train week.
If I find my heartrate going over UT2 max, then I will drop the rate (i.e. from 20-18).
I still row my 10W/stroke, but the recovery is longer - I can improve both my aerobic fitness and power in one session - yeh!!!
rating up is also important - especially for those twitch muscles.
maybe something along the lines of R30 (30*9W=270W=1:50) maybe as a 5x3'R5' or R32. hard to say what what and how long you can do stuff.
Once we develop the power - we no longer need to rate that high.
every recovery we need the following energy:
Energy for recovery phase = Weight * sliding distance / time² * slidingdistance (and that 6x minute: difference of a R30 compared to a R36) - we could use this energy in the drive!!!
they say... (bloody pareto again)
80% should be low rate stuff (aerobic & power) min. 40' for aerobic improvement
20% the fast stuff.
i wouldn't be so fixated on specific rates. make yourself a table (maybe do 8,5W / 9W, 9,5W - and rates from 16 -38)
work out your UT2 heartrate and off you go.
start at R30 (probably be comfortable with the rate at least) - once you hit the cap - drop the rate 2 strokes - keep doing that for your timed session.
then analyse. power ok - too high/ too low, easy, hard.
.
Will be going for the Eddie Fletcher 5 x 4 min step test during the week so see what that shows. I usually take the 193 that I achieved on a 5k TT nearly 9 years ago as my official max on an erg, (and 196 achieved on a run 10 years ago as my official max on a run). I assume that my max now is around 188 achieved 2 years ago, but will be interesting to see if that is confirmed. Great work on the CTC, and plenty of time to do a rerun if you wish to see how a slower start affects your ability to finish faster.
