Yes.mrfit wrote:I think you called this Mission Accomplished a few weeks ago. I'm not really sure what else you have to do?
Not much more technical fiddling is needed.
My technique is steady.
I'm just training with it, now that I have lowered the drag to 123 df. and pumped the rate up to 32 spm.
There is not much new technically, but there is much to do in terms of developing consistency, relaxation, habituation, modulation (resting vs. pushing), in addition to just putting in more and more meters (in order to handle the longest distance rows).
The best distance rowing is done by reflex--unconscious mastery.
Relative to standards in my age and weight division, and therefore relative to what what I might be doing now given what I did back in 2002-2003, I am trying to handle about 1 SPI more stroking power raised 4 spm in rate.
This handles the increased wattage pretty evenly between stroking power and rate--about 30 watts comes from stroking power, 40 watts from rate.
For 30min, for instance, I am aiming at 11 SPI @ 30 spm, while my former self and others my age and weight might be doing 10 SPI @ 26 spm.
The former is 330 watts; the latter, 260 watts.
To establish this competitive difference as an unconscious habit is quite a trick.
It takes some doing.
The increased stroking power comes from my five years of rowing at low rates, high stroking power, and high drag.
The raised rate come from my recent distance rowing at high rates, low stroking power, and low drag.
Both advances are technical, but of very different sorts.
The former advance is largely a matter of a more effective and efficient drive.
The latter advance is largely a matter of a more efficient recovery.
In terms of pace, the 70 watt difference is 8 seconds per 500m.
1:50 vs. 1:42
ranger
