6:28 2K

ranger · Post by **ranger** » November 23rd, 2009, 4:51 am

snowleopard wrote:
ranger wrote:The one with the higher stroking power wins.
Do you mean SPI?

Yes.

At the same rate, the one with the faster pace.

ranger

snowleopard · Post by **snowleopard** » November 23rd, 2009, 5:23 am

ranger wrote:
snowleopard wrote:
ranger wrote:The one with the higher stroking power wins.
Do you mean SPI?
Yes.

Att the same rate, the one with the faster pace.

ranger

Yes, I see you realised your error

1:37 at 34 spm is an SPI of 11.3, and 1:36 at 36 spm is an SPI of 11

hjs · Post by **hjs** » November 23rd, 2009, 6:07 am

ranger wrote:
snowleopard wrote:
ranger wrote:The one with the higher stroking power wins.
Do you mean SPI?
Yes.

Att the same rate, the one with the faster pace.

ranger

So you mean the one who get's to the finish first wins ? Did it take you 6 years to figure this out.

ranger · Post by **ranger** » November 23rd, 2009, 6:29 am

hjs wrote:So you mean the one who get's to the finish first wins ? Did it take you 6 years to figure this out

Clearly, it didn't take me any time at all to figure out indoor rowing, relative to my peers.

I was four seconds under the 50s lwt WR in my first race.

It also doesn't take any time at all to "figure out" how to increase your stroking power.

It takes time to do it, if you can succeed in doing it at all.

I would be delighted to hear that scores of 60s lwts are now pulling 12 SPI.

I would be fascinated to hear how they trained themselves to do it, given that right now, besides me, 60s lwts pull at about 9 SPI, that is, with 25% less striking power.

You can't go anywhere very fast if you are pulling 9 SPI.

Even at 36 spm, that's 6:50 for 2K.

The winning 60s lwt time at BIRC 2009 was 7:12.

The winning 50s lwt at BIRC 2009 broke the British record but was still 10 seconds off of my time iat BIRC 2003, when I was almost 53, didn't know how to row, and only pulled 10.5 SPI.

ranger

ranger · Post by **ranger** » November 24th, 2009, 3:02 am

It takes a while to work through this in order to see for yourself, but it seems to me now that, for anyone that is just rowing naturally, stroking power and rate are entirely separable variables, when it comes to training for rowing.

Rate depends on aerobic capacity.

Stroking power depends on skeletal-muscular fitness (quickness, flexibility, balance, timing, strength, etc.) and technique (effectiveness and efficiency).

Ironically, even though I now pull about 2 SPI more per stroke than I did back in 2002-2003, when all is said and done, I think I will still rate the same, both in a 2K and in the other distance rows as well.

Mike VB rates 28 spm in a 5K.

I think I'll rate 32 spm, as I used to.

I'll rate 30 spm in a 10K.

I'll rate 28 spm for 20K.

I'll rate 26 for a FM.

I am now getting my old 5K pb pace (1:43) at 27 spm.

This is 30K rate.

11.8 SPI

Interestingly, Zrower does 60min, 1:42 @ 27 spm.

Same rate, not much more stroking power.

12.2 SPI

Zrower is a U23 National Team heavyweight.

Over the next month, I need to do daily 30K rows--harder and harder, harder and harder, keeping the rate at 27 spm.

Back in 2002-2003, I pulled 1:50 @ 27 spm.

9.8 SPI

Rocket Roy pulled his FM pb, 1:56 @ 27 spm.

8.3 SPI

At BIRC 2009, the 55s lwt gold was 1:45.4/7:01.5; the 60s lwt gold, 1:48/7:12.

ranger

ranger · Post by **ranger** » November 24th, 2009, 6:58 am

It is nice to have the little computer for my bike, just to get a feel for how fast I am going.

Today:

67min, 29.68 miles, 26.4 MPH

I would like to get these daily rides to three hours over the next three months.

So, right around 80 miles.

I did a 20K erg before biking.

ranger

snowleopard · Post by **snowleopard** » November 24th, 2009, 8:04 am

ranger wrote:It is nice to have the little computer for my bike, just to get a feel for how fast I am going.

Today:

67min, 29.68 miles, 26.4 MPH

I would like to get these daily rides to three hours over the next three months.

So, right around 80 miles.

I did a 20K erg before biking.

ranger

Have you calibrated your trainer? I can assure you you did not ride for 67 mins at > 26 mph in real world terms.

APM · Post by **APM** » November 24th, 2009, 9:35 am

snowleopard wrote:
ranger wrote:It is nice to have the little computer for my bike, just to get a feel for how fast I am going.

Today:

67min, 29.68 miles, 26.4 MPH

I would like to get these daily rides to three hours over the next three months.

So, right around 80 miles.

I did a 20K erg before biking.

ranger
Have you calibrated your trainer? I can assure you you did not ride for 67 mins at > 26 mph in real world terms.

Agreed....

ranger · Post by **ranger** » November 24th, 2009, 9:44 am

snowleopard wrote:Have you calibrated your trainer? I can assure you you did not ride for 67 mins at > 26 mph in real world terms.

Yes, I calibrated it.

I realize that trainers are not very accurate, though.

On the other hand, as I said, I rode on a reclining bike in a fitness room down in Illinois last week and, working quite a bit less hard than I do on my bike, but at what felt like the same resistance (setting 14), the machine said I was doing 23 mph.

When I put my bike up on a trainer, I ride on the highest gear.

I drown the place in sweat.

I ride about 20 mph when I am out on the road over varied terrain, so I assume that it wouldn't be odd at all to find out that I am riding at 26 mph on a trainer. There are no hills, curves, obstacles, rough roads, cars, air resistances, headwinds, etc.

ranger

Rocket Roy · Post by **Rocket Roy** » November 24th, 2009, 5:16 pm

What type of Turbo trainer do you have?

If it's the Tacx then you need to set it to 110% Scalefactor and 1.2 Calibration. That will then read at very accurate Wattage output. We measured it against a Powertap wheel last summer.

ranger · Post by **ranger** » November 24th, 2009, 6:28 pm

Rocket Roy wrote:What type of Turbo trainer do you have?

If it's the Tacx then you need to set it to 110% Scalefactor and 1.2 Calibration. That will then read at very accurate Wattage output. We measured it against a Powertap wheel last summer.

Hey, I don't really care about these things.

As I said, a reclining bike in a fitness room down in Illinois last week gave me pretty much the same reading.

My trainer is a CycleOps.

ranger

Steve G · Post by **Steve G** » November 24th, 2009, 7:19 pm

Rocket Roy wrote:What type of Turbo trainer do you have?

If it's the Tacx then you need to set it to 110% Scalefactor and 1.2 Calibration. That will then read at very accurate Wattage output. We measured it against a Powertap wheel last summer.

Roy
I think its a standard turbo he uses with a cheap bike computer, perhaps his speed is really Kilometres per hour!.
I find it hard to believe he can do that average speed, could you?

bloomp · Post by **bloomp** » November 24th, 2009, 7:22 pm

I have a harder time believing he can do anything close to 20mph after doing a 20k at the paces he claims to be 'comfortable' at.

Rich, as a professor you have a B.S. - Bull Shit. Possibly an M.S. - More Shit. Then I'm positive you got that PhD - Piled HIGH AND DEEP.

PaulG · Post by **PaulG** » November 24th, 2009, 10:39 pm

This link may explain a lot.

http://www.mayoclinic.com/health/narcis ... N=symptoms

APM · Post by **APM** » November 25th, 2009, 4:59 am

ranger wrote:
Rocket Roy wrote:What type of Turbo trainer do you have?

If it's the Tacx then you need to set it to 110% Scalefactor and 1.2 Calibration. That will then read at very accurate Wattage output. We measured it against a Powertap wheel last summer.
Hey, I don't really care about these things.

ranger

Yet you brag about the specific statistics of your workouts?