Ranger's training thread

[mikvan52]

From day to day, after I row, ...

My ankles are tired.

My hip girdle aches.

My shoulders are sore.

My legs are wobbly.

My lats and delts feel swollen and fuzzy

What equipment are you using to achieve this effect? Doesn't sound like ergometer training to me


Tired ankles... the erg... ??
That's new. Must be age-related.

"Fuzzy" shoulder girdle muscles... ??
Need a shave?
It might take off a few tenths on that 20k r23 UT training row you've been meaning to try.

[redzone]

off-topic

[ranger]

off-topic

[ranger]

Tired ankles... the erg... ??

My ankles are exhausted!

If you row well (13 SPI for lightweights), on each stroke, you drive off the balls of your feet, roll back to your heels and drive with your hams and gluts, and then push down with the front of your foot and point your toes when you engage your abs and swing your back--all in about .2 seconds.

Peak force achieved is 135 kg.F.

If you don't do any of this, you pull 9 SPI, as you do, so, sure, your ankles feel fine.

ranger

[Steve G]

Tired ankles... the erg... ??

My ankles are exhausted!

If you row well (13 SPI for lightweights), on each stroke, you drive off the balls of your feet, roll back to your heels and drive with your hams and gluts, and then push down with the front of your foot and point your toes when you engage your abs and swing your back--all in about .2 seconds.

Peak force achieved is 135 kg.F.

If you don't do any of this, you pull 9 SPI, as you do, so, sure, your ankles feel fine.

ranger

Rich
You normally say you have no fatigue from this sort of training?

[Steve G]

ranger

does it match your expectations



that you would be working at 215watts as a
maximalpowersteadystateride on



the Kurt Kinetic throughout the winter

Sure, why not?

As I have said repeatedly, I bike _after_ I erg, and just to relax, recover, and burn calories, as cross-training, oh, and perhaps, just to just stay used to doing a lot of work, e.g., running my HR at 155 bpm, steady state, for a couple of hours.

The general conditioning involved in a lot of cross-training keeps you feeling young.

I spin at 19 MPH.

I am training for rowing, not biking.

My bike is so trashed it only has one gear, probably not the optimal one.

ranger

You are using a Kurt Kinetic trainer not a bike, is this trashed ?

[ranger]

You normally say you have no fatigue from this sort of training?

No problems the next day.

I recover.

But the skeletal-motor stress is significant--especially on my legs.

Nothing like what I used to experience, when I rowed with just my back, core, and arms, dragging my legs behind.

I have learned how to use (all the parts of) my legs.

With my legs, I now get 135 kgF. of peak force on each stroke, within the first .15 seconds of the drive.

I used to get 90 kg.F.

ranger

[ranger]

You are using a Kurt Kinetic trainer not a bike, is this trashed ?

What?

You ride your bike, not the Kurt Kinetic.

The gears, wheels, chain, etc., are on your bike, not the Kurt Kinetic.

My Kurt Kinetic is new.

ranger

[ranger]

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

[ranger]

off-topic

[jliddil]

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[jliddil]

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[jliddil]

off-topic

[luckylindy]

Serious training question ...

When you talk about SPI, you often refer to your drive time of .5 seconds, and how you are shooting to maintain this drive time from 20spm all the way to 46spm (for a 1.6 to 1 ratio). However, as stroke ratings increase, your drive time MUST decrease in order to maintain the same SPI. For example, a 1.6 to 1 ratio at 46SPM is going to give you a considerably lower power per stroke than 20spm ... unless you are somehow increasing your drive length simultaneously.

Does this mean you only row at 13SPI at low ratings, or does your drive time decrease even more at high ratings?

[PaulH]

on each stroke, you drive off the balls of your feet, roll back to your heels and drive with your hams and gluts, and then push down with the front of your foot and point your toes when you engage your abs and swing your back--all in about .2 seconds.

I'm puzzled by this. Removing the erg for a second, 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. I don't believe that this is possible. Would you care to reconsider?