C2ctc

[[old] ranger]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->If anything you want to lower the drag so that the flywheel will slow less on the extended recoveries. </td></tr></table><br /><br />That certainly happens and (I suppose) this helps your times. But the main reason to _train_ with at low drag when training at high stroking power and low rates is that the two (high stroking power, low drag) go together in bringing about the same desired effect. They both train the levers in the drive of your stroke to be quick and precisely sequenced/timed: quick legs, quick back, quick arms. <br /><br />ranger

[[old] Ralph Earle]

<!--QuoteBegin-Mark Keating+Jan 4 2006, 03:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mark Keating @ Jan 4 2006, 03:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'm too lazy to surf over to the C2 UK site to take part in the C2 Cross Team Challenge thread. <br /><br />I've never done a 30' R20 (lower back) test before - any suggestions as to how to determine an appropriate target pace?<br /><br />Mark<br /><br /> </td></tr></table><br /><br /> l looked at the UK data about two weeks ago. The median difference between 30'r20 and 30' PB paces was about +3%; the median difference between 30' r20 and 2K PB paces was about 13%. <br /><br />Given your 2K PB, if you currently can hold @2:00 for 30' unrestricted, target @2:05.<br /><br />- Ralph Earle<br />(whose 2K r20 = 2K+10)

[[old] Mark Keating]

<!--QuoteBegin-Ralph Earle+Jan 6 2006, 04:46 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ralph Earle @ Jan 6 2006, 04:46 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Mark Keating+Jan 4 2006, 03:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mark Keating @ Jan 4 2006, 03:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'm too lazy to surf over to the C2 UK site to take part in the C2 Cross Team Challenge thread. <br /><br />I've never done a 30' R20 (lower back) test before - any suggestions as to how to determine an appropriate target pace?<br /><br />Mark<br /><br /> </td></tr></table><br /><br /> l looked at the UK data about two weeks ago. The median difference between 30'r20 and 30' PB paces was about +3%; the median difference between 30' r20 and 2K PB paces was about 13%. <br /><br />Given your 2K PB, if you currently can hold @2:00 for 30' unrestricted, target @2:05.<br /><br />- Ralph Earle<br />(whose 2K r20 = 2K+10) <br /> </td></tr></table><br />Thanks for the analysis Ralph, that jives pretty close to Paul Smith's advice so I think my first attempt will be in the 2:05 range, maybe even a bit slower since I'm not sure how my back will react. I'm going to give it a go in a couple of weeks, I'll post my results then.<br /><br />Mark

[[old] jetwbt]

<!--QuoteBegin-mpukita+Jan 5 2006, 04:33 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 5 2006, 04:33 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />I do have a question about this workout.  How do those that do it stay on track for 20SPM or lower?  Is there a way (I'm missing) to see in realtime the current stroke average, or do you just keep trying to hit 20SPM on the monitor balancing slow strokes (18, 19) against fast strokes (21,22)?<br /><br />Thanks -- Mark <br /> </td></tr></table><br /><br />I counted strokes. 10 strokes per 30 seconds. It kept me on track for the 20spm exactly. I was able to pull a 8411.<br /><br />Cheers,<br /><br /><br />Brian

[[old] Citroen]

<!--QuoteBegin-jetwbt+Jan 7 2006, 07:32 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jetwbt @ Jan 7 2006, 07:32 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I counted strokes. 10 strokes per 30 seconds. It kept  me on track for the 20spm exactly. I was able to pull a 8411. <br /> </td></tr></table><br /><br />Well done, Brian. That's pushed my TAFF II boat back into 10th place.

[[old] Mark Keating]

I gave the 30' r20 a try today -<br />7182m, 2:05.3 ave<br /><br />Pretty well bang on with what Paul and Ralph had recommended. It was a good workout but not nearly as strenuous as an 8x500 or a 4x2K. I think I'll target 2:03 to 2:04 next time.

[[old] Yukon John]

Well done Mark!!! Good to see your paddle in the water . So, are you looking at giving it a go again before the month is out? I think I might be still feeling the effects of it from over a week ago, so it's up to you and the rest of the Eh Team boat (s) to keep up the speed. Again, great job! John.