Foot number position and performance, and creatine as a supplement?
I sometimes wonder why men would want to row a mixed boat with women when they are just so much stronger, but I guess it's for the fun and something different, and I'm hoping to row my first mixed on the water at this year's Masters Games in a couple of weeks. I'm down to 1.55 on the 500m rating around 33 (too fast?) and would kill to get to the 1.4-something in the race. I'm doing the C2's Racing as well.
Someone told me that it does seem to get a little harder each year, but I don't know if I believe that. I'm in there giving it a best shot, you know how it is. I don't think our bodies really know how old we are or how we measure years. Some people are old when they are young, it seems.
I'd love someone's opinion on whether taking creatine before a hard workout is useful for a 50 something female. I'm not into excess supplementation, just good health. Also, though I've tried both, I can't work out whether my foot stretcher number is optimum at 3 or 2 (I am 168cm) for power. I'll do the 2,000m as well, so that will be fun. Any comments appreciated.
Foot number position and performance, and creatine as a supp
Re: Foot number position and performance, and creatine as a
I would recommend beta-alanine for a pre-workout supplement. It seems to help me with the lactic acid. There are some pretty good answers and research quoted over on the rowingillustrated forums about creatine.
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)
Re: Foot number position and performance, and creatine as a
Foot height can be adjusted to help get to the right posture at the catch: shoulders forward, back straight and shins vertical, all so that your weight is on your feet when you take the catch. If the feet are too low, you'll lift off the seat during the pull, which is as good a warning sign as any other. If too high you'll be slow and could get a lot of backache, but this may take some time to show up (and to go away).
Additives and fads are no substitute for training. Lactate is controlled by our clearance system, which is trained by doing lots of long pieces at a speed that produces Lactate (and sweat, most likely). The better the clearance system, the more we can load it, i.e. work harder. I'm told the heart uses lactate as fuel, so some is needed anyway.
Additives and fads are no substitute for training. Lactate is controlled by our clearance system, which is trained by doing lots of long pieces at a speed that produces Lactate (and sweat, most likely). The better the clearance system, the more we can load it, i.e. work harder. I'm told the heart uses lactate as fuel, so some is needed anyway.
08-1940, 179cm, 83kg.
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hjs
- Marathon Poster
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Re: Foot number position and performance, and creatine as a
Rate 34 is way to low for 500 meter, for 2 k proberly ok, but for 500 should be above 40. No good 500 meter can be done at such a low rate. You simply need a lot more. Look in youtube for some 500 meter clips that will give you an good idea.esthero wrote:Foot number position and performance, and creatine as a supplement?
I sometimes wonder why men would want to row a mixed boat with women when they are just so much stronger, but I guess it's for the fun and something different, and I'm hoping to row my first mixed on the water at this year's Masters Games in a couple of weeks. I'm down to 1.55 on the 500m rating around 33 (too fast?) and would kill to get to the 1.4-something in the race. I'm doing the C2's Racing as well.
Someone told me that it does seem to get a little harder each year, but I don't know if I believe that. I'm in there giving it a best shot, you know how it is. I don't think our bodies really know how old we are or how we measure years. Some people are old when they are young, it seems.
I'd love someone's opinion on whether taking creatine before a hard workout is useful for a 50 something female. I'm not into excess supplementation, just good health. Also, though I've tried both, I can't work out whether my foot stretcher number is optimum at 3 or 2 (I am 168cm) for power. I'll do the 2,000m as well, so that will be fun. Any comments appreciated.
Creatine can help a bit, it won,t harm you anyway.
For power often a higher footrest is used.
Footpo
Re: Foot number position and performance, and creatine as a
Mixed vs mens-only: this is from an outsider's view, since I haven't done on-the-water but know people who have (at least in paddling). Yes, a male-only boat will probably go faster, but to get onto the mixed crew, you've got to be the cream of the crop, since there are fewer seats open. So there's some prestige and higher competition to get there. If you get onto both mixed and gender-specific for an event, you get more races in--for some just being in more races is enough reward, for others a bigger pile of potential medals matters. There is a fun factor, as it doesn't take much female charm to mellow out the testosterone party (this can actually improve the teamwork). Finally, not sure how applicable this is to rowing, but in dragon boating where you've got 20 paddlers in a boat, sacrificing some power in some seats in exchange for a lighter paddler with better timing or a better catch (depending on position) can actually be beneficial to the boat's feel and performance.
Supplements: The studies I've seen for creatine suggest it does more good as a post-workout than as a pre-workout. It doesn't do you any good until it's been absorbed into your muscles. For pre-workout, I agree with dwalk (I just noticed I usually do), beta-alanine is useful. The other thing I find useful before an intentionally rough workout is arginine, it lets me do a harder workout with a lower heart rate--doesn't necessarily let me push higher, but when I'm near the limit I feel less distressed. All of those are massively trumped by enough hydration, enough calories, and enough sleep, in that priority order.
Feet: My wife and I both put in better numbers (more watts per heart rate) on 2 than on 3. But, I think everyone should take control of their own training instead of just relying on others' opinions: try one position for a while, then switch, and compare your numbers. On the other hand, if you're training for an OTW race, I'd think mimicking the foot position of the real thing would give the best results, rather than taking the one that maximizes your erg numbers.
Supplements: The studies I've seen for creatine suggest it does more good as a post-workout than as a pre-workout. It doesn't do you any good until it's been absorbed into your muscles. For pre-workout, I agree with dwalk (I just noticed I usually do), beta-alanine is useful. The other thing I find useful before an intentionally rough workout is arginine, it lets me do a harder workout with a lower heart rate--doesn't necessarily let me push higher, but when I'm near the limit I feel less distressed. All of those are massively trumped by enough hydration, enough calories, and enough sleep, in that priority order.
Feet: My wife and I both put in better numbers (more watts per heart rate) on 2 than on 3. But, I think everyone should take control of their own training instead of just relying on others' opinions: try one position for a while, then switch, and compare your numbers. On the other hand, if you're training for an OTW race, I'd think mimicking the foot position of the real thing would give the best results, rather than taking the one that maximizes your erg numbers.
Re: Foot number position and performance, and creatine as a
Beta-alanine doesn't remove lactic acid it just helps with the burning, but both b-a and creatine are just supplements. Without putting in the work they are basically useless. There are no "magic pills" to compete better without the hard work even steroid users have to put in the work.
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)
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Gettingold
- 2k Poster
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Re: Foot number position and performance, and creatine as a
A teaspoon of bi-carb is an acid neutraliser and has been proven to produce results in athletes. Tastes like crap...but I have noticed the benefits. Some might suggest its a placebo.....maybe....but its a bloody good one. Having your feet further down allows you to stretch forward without having your arse hit your heels. This makes for better initial drive.