Ranger's training thread

[Citroen]

Here is 9 SPI:


By null at 2011-01-06

Here is 13.5 SPI, 50% stronger.


By null at 2011-01-07

The difference is 14 seconds per 500m at the same rate.

ranger

Looks good training, from SIX YEARS AGO.

How about posting a 2011 screen shot rather than two taken in 2005?

[snowleopard]

off-topic (it was a question about a training session)

[macroth]

off-topic

[snowleopard]

off-topic

[macroth]

off-topic

[ranger]

Put the foot stretcher up another hole.

Nice.

Five holes showing now.

I'm all the way down to setting 1.

Quite a bit better push through the heels.

Seems to have made a difference in effort.

In my "Steamrollering" this morning, my HR fell into the high 130s.

That's _very_ comfortable.

Top-end UT2 for me is 145 bpm.

ranger

[ranger]

off-topic

[ranger]

what you're doing amounts to pointing your toes, then 'pointing' your heels, then pointing your toes again. Even though the movements are relatively subtle, you do this so fast that you could do the whole sequence 5 times per second

Yep.

And pushing to a peak of 135 kgs./300 lbs. while doing it.

Luckily, though, I don't have to repeat the exercise immediately, much less five times in a row.

At 23 spm, I get to rest 2.5 seconds before I have to do it again.

On the other hand, in a FM, I will need to do it 3500 times.

So, yea, my ankles will get pretty tired.

ranger

[ranger]

Even though the movements are relatively subtle

Action at the footplate isn't subtle at all, or at least, you had better hope not.

It's crucial!

It is one half of what connects you to the boat/erg.

If you screw up your leveraging at the footplate, you might as well take a shower and go home.

You're wasting your time and effort.

ranger

[PaulH]

I'll persist, as I think this is a legitimate question about your training. I just looked up the world record for tap dancing, which is 38 taps per second. Your technique, as you describe it, translates to 40 taps per second. This despite the fact that you're exerting great force through your feet as part of a rowing movement, whereas all the record tap dancer is trying to do is make a tap. Given that, are you still sure you're doing all this movement in .2 of a second?

[ranger]

I'll persist, as I think this is a legitimate question about your training. I just looked up the world record for tap dancing, which is 38 taps per second. Your technique, as you describe it, translates to 40 taps per second. This despite the fact that you're exerting great force through your feet as part of a rowing movement, whereas all the record tap dancer is trying to do is make a tap. Given that, are you still sure you're doing all this movement in .2 of a second?

Sure.

It's about as fast as you can go, but as you cite, it's possible, especially if you only have to tap three times (and then rest for 2.5 seconds).

In the end, you only tap three times every stroke or, at 23 spm, 69 taps a _minute_.

ranger

[ranger]

The speed of the footwork at the catch is one of the main reasons that precision, timing, sequencing, preparation, slide control, angles of leverage, posture, flexibility, rhythmicity, etc., are such an important part of rowing well.

In 2002-2003, I rowed on the balls of my feet. I _never_ set my heels.

Many people do the opposite, I think. They never get their weight onto the balls of their feet at all. They just push through their heels.

Most get up on the balls of their feet at the catch and then just rock to their heels at the finish. They are late setting their heels and they don't drive down with with front of the foot at all when they engage their abs and swing their back.

All of these instances of lousy technique slow down and simplify proper footwork, but each undermines stroking power, sometimes severely.

The triple tap at the footplate, done in the first .2 seconds of the drive is what generates a lot of peak force.

I now get 135 kg.F of peak force on each stroke.

I suspect that most 60s lwts usually get about half that.

ranger

[KevJGK]

off-topic

[snowleopard]

In the end, you only tap three times every stroke or, at 23 spm, 69 taps a _minute_.

So at 35 spm you would be "tapping" at 105 tpm, i.e., approaching two taps/sec

[ranger]

off-topic