Pete Plan 2017

[Bor]

Nice work all!

BPP 3.1, unstrapped
Time Meters Pace Watts Cal/Hr s/m
30:14.1 6,000m 2:31.1 101 648 23
5:46.0 1,200m 2:24.1 117 701 23
5:43.2 2,400m 2:23.0 120 711 23
7:24.3 3,600m 3:05.1 55 490 18
5:46.4 4,800m 2:24.3 116 700 24
5:34.2 6,000m 2:19.2 130 745 25

BPP 3.2
Time Meters Pace Watts Cal/Hr s/m
17:55.6 4,000m 2:14.4 144 795 25
9:05.4 2,000m 2:16.3 138 775 24
8:50.3 2,000m 2:12.5 150 816 25

Technique Review Request
I made a little video of me rowing; it includes the start, middle and end of a 30 min session.
This recording is from a few weeks ago, before I started strapless rowing.

If someone is willing to give me feedback on my technique, I would be most grateful. Thank you in advance!

[JerekKruger]

@Derek nice 8x500m!
@calalli thank! I think it's fairly safe to say you'd have hit 2:07 (or very close) had you not been interrupted.
@Bor the video is unavailable for me. Might it be set to private?

[barrec]

@cal thanks for the kind words ;o)
@bor I also I can't see the video, but would love to! I've had the very same thought about getting feedback on my stroke.

PP 2.1.1 - 500m, 3:30' rest - Goal: 1:46.1
14:11.2 4,000m 1:46.4 291 1299 30
1:46.5 500m 1:46.5 290 1296 30
1:46.6 500m 1:46.6 289 1293 30
1:46.5 500m 1:46.5 290 1296 30
1:46.5 500m 1:46.5 290 1296 30
1:46.6 500m 1:46.6 289 1293 30
1:46.5 500m 1:46.5 290 1296 30
1:46.5 500m 1:46.5 290 1296 30
1:45.6 500m 1:45.6 297 1321 31

My target from the first cycle was 1:46.1. But given my slugishness on the erg the last week, I wasn't sure what was feasible. I tried to aim for the goal on the first interval but couldn't sustain the pace. I quickly made a new target of 1:46.5 which seemed to work well the rest of the way. I wouldn't say I got stronger as I went on, but I definitely got more comfortable!

PP 2.1.2 - 10k SS - Goal: 2:09.0
Time Meters Pace Watts Cal/Hr s/m
43:18.3 10,000m 2:09.9 160 849 22
8:56.8 2,000m 2:14.2 145 798 22
8:35.7 4,000m 2:08.9 163 861 22
8:35.6 6,000m 2:08.9 163 862 22
8:35.1 8,000m 2:08.7 164 863 22
8:35.0 10,000m 2:08.7 164 864 22

Just another slow and steady row. I'm doing the first 2500m strapless now and will continue to increase the number in the coming weeks. My goal will be to do all SS rows strapless by the end of the 3rd cycle.

[Bor]

Oops, wrong setting indeed.

Should be visible now!

[hjs]

First thing sit up, you are sitting slouched, during the full stroke you back is round. Thats a weak position.
Don,t sit on high end of your glutes, but the middle. You can practice this by going up and down without handle in your hands.
Your current sitting prevents you from rocking your back forward and back. Think 11 o'clock to 13.00 o'clock. For that you need to sit activly.

Last, you start your stroke with the back, first the legs should start to push, your first move is your back.

Looked at your row stats, try lowering your stroke rate, and really focus on every individual stroke. Rebuild your stroke and get stronger. This works best with a lower strokerate, which gives you enough rest between strokes.

[Anth_F]

I always find Rowing videos can be so deceptive on some things. You look to be going low spm to me, like r20

Solid advice up there ^^ from Henry btw.

[jackarabit]

Dropping the heelclips will allow you to sit on the sitzbones rather than tailbone, freeing your upper body to pivot from the hips rather than bend in the region of the lumbar vertebrae and allowing more reach and stronger position at the catch. I count 22-3 spm early on. When you begin playing with pausing at finish maybe rate 20.

[hjs]

Dropping the heelclips will allow you to sit on the sitzbones rather than tailbone, freeing your upper body to pivot from the hips rather than bend in the region of the lumbar vertebrae and allowing more reach and stronger position at the catch. I count 22-3 spm early on. When you begin playing with pausing at finish maybe rate 20.

Guys I looked at his workout, not the rate in the clip.

[JerekKruger]

Pete Plan 2.5: 5000m in 19:18.5
1000m 3:49.6 (1:54.8 average) at 23SPM
2000m 3:52.5 (1:56.2 average) at 23SPM
3000m 3:53.1 (1:56.5 average) at 23SPM
4000m 3:53.9 (1:56.9 average) at 24SPM
5000m 3:49.5 (1:54.7 average) at 26SPM
Average: 1:55.8 at 23SPM

Really pleased with this session. I wanted to beat my personal best of 19:29.? so was aiming for sub 1:57 splits. By 3000m I knew I would beat it, but then it became about seeing by how much and the last 200m consisted of me pulling 1:40s and 1:39s to try to get below 19:19. This wasn't maximal effort by any means, since I was doing a 2000m cool down row within a minute or so of finishing, so I should be able to beat it. That said, I probably lack a bit of mental toughness when it comes to pushing myself without a partner to shout me on, so it might not be all that easy to do so. Still, I'm pleased.

[mdpfirrman]

@ Bor - I do think rowing unstrapped is going to help you. Henry gives great tips. Your torso (like mine for a long time) is a bit lazy on the return. If you row more unstrapped sessions (start slow), you will find out if you are not swinging your torso back in time on the recovery (your momentum will pull you off the foot pads or off the back of the seat). I rowed (quite easily) 10K meters today @ 23 @ 2:09 or so unstrapped. Working on my technique unstrapped is what led me to realize I was slouching (like Henry mentioned). Kettlebell work will also help you with your hip hinge strength. Once you get the proper form down, you'll be sorer in hips (but your upper body will feel better, especially your back, though your lower back will get stronger as will your core). Right now you're putting a lot of stress on your spine, arms and shoulders. That might have changed a bit already since you've been doing more unstrapped work.

[G-dub]

Bor,
Jacks comment about feet height is important to consider. It looks like your ankle bones are well above the rail. They want to be at the rail height or even lower if you want to get more over your knees and more length at the front. When doing short sprints for time guys move their feet up to get more horizontal push. But for the most e yourself the chance of getting to the front of the machine.

[JerekKruger]

Pete Plan 2.6: 45mins strapless
9:00 2228m, 2:01.1 at 20SPM
18:00 2208m, 2:02.2 at 20SPM
27:00 2181m, 2:03.7 at 21SPM
36:00 2195m, 2:03.0 at 22SPM
45:00 2225m, 2:01.3 at 24SPM
Total: 11036m, 2:02.3 at 21SPM

I went faster than I should have on this, but since tomorrow is my rest day I don't think that's a problem really. I just realised part way through that I had a good chance of passing 11000m so went for it.

[mdpfirrman]

Bor,
Jacks comment about feet height is important to consider. It looks like your ankle bones are well above the rail. They want to be at the rail height or even lower if you want to get more over your knees and more length at the front. When doing short sprints for time guys move their feet up to get more horizontal push. But for the most e yourself the chance of getting to the front of the machine.

I didn't even notice that at first. That is a good eye there Jack! To compare to me Bor, I use the foot pads on a "4" and I'm 5'10". The straps ride way too high up your foot to be in the proper position. Once I positioned the foot clips (or heel clips as Jack called them) lower, it was easier (for me) to push off of my whole foot. Just one more thing that has helped me (and it's hard to tell from the clip if you do this or not). Relaxing near the catch is so critical for me. Relaxing my wrists, my grip, my body is so important (for me) in extending as far as I can without overextending past vertical with my calves. Wish I had your height!

[derico]

PP weekly endurance interval session - target pace calculated as 1.56.7 from 3 weeks ago
Time Meters Pace Watts s/m
29:00.3 7,500m 1:56.0 224 22
5:49.4 1,500m 1:56.4 222 21
5:48.7 1,500m 1:56.2 223 22
5:48.5 1,500m 1:56.1 223 22
5:47.6 1,500m 1:55.8 225 23
5:46.0 1,500m 1:55.3 228 24

[barrec]

PP 2.1.3 - 1500m, 5' rest - Goal: 1:53.9
Time Meters Pace Watts Cal/Hr s/m
28:25.6 7,500m 1:53.7 238 1118 28
5:41.8 1,500m 1:53.9 237 1113 28
5:41.8 1,500m 1:53.9 237 1113 28
5:41.6 1,500m 1:53.8 237 1115 28
5:41.4 1,500m 1:53.8 237 1116 28
5:38.9 1,500m 1:52.9 243 1134 28

I felt like my old self on this one! Didn't feel fatigued at all (and this was the pace established during the first cycle). Felt great to get it done.

*EDIT* - To clarify: I was certainly tired and working hard, but I didn't feel lethargic like I had been this past week and a half .