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[old] Fat Taff · Post by **[old] Fat Taff** » January 12th, 2006, 11:22 am

Hi everyone, have only been doing this for a couple of weeks and my calves feel like a sockful of walnuts. Could anyone recommend a good post row stretch to me. Have played loads of sports in the past and never had this prob, suppose it could just be old age! Cheers, Paul

[old] mpukita · Post by **[old] mpukita** » January 12th, 2006, 11:36 am

Good gracious ... this 30'@20SPM challenge is a bear ...<br /><br />Tried improving my distance by shifting from a DF of 111 to a DF of 77. Managed more distance, but felt like 77 (minimum setting on drag) was way, way too light.<br /><br />Will try the average next week (94) and see if I can't help the slow boat get into the top 20. At DF77, felt like I was running in sand. At DF111 (my normal traing drag - 4.5 on the Model D indicator), felt like it was uphill the entire way.<br /><br />Target would be to beat my current unrestricted 30' PB ... 7285M.

[old] Daren C · Post by **[old] Daren C** » January 12th, 2006, 11:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Jan 12 2006, 02:45 PM)</b></div></td></tr><tr><td class='quote'>Daren,<br />Absolutely <b>love</b> your avatar out on the UK site. Solid stuff mate!!!<br /> </td></tr></table><br /><br />Hehe, it rocks, and no mistake. I nicked it from a guy on another forum. =) I've got another animated avatar that I think it quite funny, too, but it's too large to use on the US forum.<br /><br />Here it is:<br /><br /><img src='http://www.kop.nildram.co.uk/images/depp.gif' border='0' alt='user posted image' /><br /><br />I don't remember that scene in the film, mind.

[old] Daren C · Post by **[old] Daren C** » January 12th, 2006, 11:43 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 12 2006, 03:36 PM)</b></div></td></tr><tr><td class='quote'>Tried improving my distance by shifting from a DF of 111 to a DF of 77. Managed more distance, but felt like 77 (minimum setting on drag) was way, way too light. </td></tr></table><br /><br />I think it's quite interesting, Mark, that you got more distance. I tried using a lower drag (100 instead of 120), and found it was a lot harder for me to achieve the splits I had been getting at the higher drag, and I didn't get anywhere close to the same distance. I guess this is a technique problem - maybe I just don't use my legs enough, or correctly.

[old] dadams · Post by **[old] dadams** » January 12th, 2006, 12:38 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Jan 12 2006, 10:43 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 12 2006, 03:36 PM)</b></div></td></tr><tr><td class='quote'>Tried improving my distance by shifting from a DF of 111 to a DF of 77. Managed more distance, but felt like 77 (minimum setting on drag) was way, way too light. </td></tr></table><br /><br />I think it's quite interesting, Mark, that you got more distance. I tried using a lower drag (100 instead of 120), and found it was a lot harder for me to achieve the splits I had been getting at the higher drag, and I didn't get anywhere close to the same distance. I guess this is a technique problem - maybe I just don't use my legs enough, or correctly. <br /> </td></tr></table><br /><br />With the lower drag, you've got to be quicker come out of the catch. That should fix the issue.

[old] mpukita · Post by **[old] mpukita** » January 12th, 2006, 12:42 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Jan 12 2006, 11:43 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 12 2006, 03:36 PM)</b></div></td></tr><tr><td class='quote'>Tried improving my distance by shifting from a DF of 111 to a DF of 77. Managed more distance, but felt like 77 (minimum setting on drag) was way, way too light. </td></tr></table><br /><br />I think it's quite interesting, Mark, that you got more distance. I tried using a lower drag (100 instead of 120), and found it was a lot harder for me to achieve the splits I had been getting at the higher drag, and I didn't get anywhere close to the same distance. I guess this is a technique problem - maybe I just don't use my legs enough, or correctly. <br /> </td></tr></table><br />Darren:<br /><br />To be fair, my first attempt was a second workout of the day and only the second time I had <b>ever</b>done a restricted rate workout for an all out time/distance. I might have had more distance than today if I had been fresh. <br /><br />It does appear (to me) that a lower drag factor is better for the restricted rate ... at least lower than my normal training ... but I feel that 77 was just too low. No question that this requires quick, strong legs to drive the pace down.<br /><br />How Speedy gets over 9,000M is just absolutely inconceiveable to me ... he's a freak (in the kindest sense) of nature!<br /><br />-- Mark

[old] Spectre · Post by **[old] Spectre** » January 12th, 2006, 1:32 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Paul B @ Jan 12 2006, 08:40 AM)</b></div></td></tr><tr><td class='quote'>Owen<br /><br />With a 6.36 at Cardiff for an U18 you are definately in my friend!!!!!<br /><br />Do you know about the 30' @ 20spm competition that's running this month on the UK site?<br /><br />Cheers<br /><br />Paul <br /> </td></tr></table><br /><br />Owen! welcome aboard. get on the machine and start cranking!

[old] Spectre · Post by **[old] Spectre** » January 12th, 2006, 1:35 pm

<br />Great pull Carla! way to go!

[old] mpukita · Post by **[old] mpukita** » January 12th, 2006, 1:44 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Jan 12 2006, 12:38 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Jan 12 2006, 10:43 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 12 2006, 03:36 PM)</b></div></td></tr><tr><td class='quote'>Tried improving my distance by shifting from a DF of 111 to a DF of 77. Managed more distance, but felt like 77 (minimum setting on drag) was way, way too light. </td></tr></table><br /><br />I think it's quite interesting, Mark, that you got more distance. I tried using a lower drag (100 instead of 120), and found it was a lot harder for me to achieve the splits I had been getting at the higher drag, and I didn't get anywhere close to the same distance. I guess this is a technique problem - maybe I just don't use my legs enough, or correctly. <br /> </td></tr></table><br /><br />With the lower drag, you've got to be quicker come out of the catch. That should fix the issue. <br /> </td></tr></table><br /><br />I'm with Speedy ... but watch form ... I noticed a few strokes where the lower back was giving me some warnings ... the whole hinge at the hips aspect has to be respected ...

[old] Spectre · Post by **[old] Spectre** » January 12th, 2006, 1:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Fat Taff @ Jan 12 2006, 10:22 AM)</b></div></td></tr><tr><td class='quote'>Hi everyone, have only been doing this for a couple of weeks and my calves feel like a sockful of walnuts. Could anyone recommend a good post row stretch to me. Have played loads of sports in the past and never had this prob, suppose it could just be old age! Cheers, Paul <br /> </td></tr></table><br /><br /><br />F.T. I have had trouble with my claves off and on for years, mostly from running. The typical runners stretch were you look like you are trying to push a wall down work best for me. One leg in front of the other with the forward knee bent and rear leg extended. Hold for at least 30 seconds on each side. I find that after that stretch if you find a step or wall were you can place the heal a few inches away from the step/wall and the ball of your foot up on the step/wall with a straight leg seems to help also. The main thing is to hold the stretch for at least 30 seconds and no bouncing. Do that a couple of times a day and you should see some improvement. I tore a calf a few years ago and it took a very long time to heal so be careful!

[old] Citroen · Post by **[old] Citroen** » January 12th, 2006, 2:19 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mumbles @ Jan 12 2006, 09:53 AM)</b></div></td></tr><tr><td class='quote'>Hi guys, my name is Owen Davis. Rowing at mumbles ARC, won welsh ergo j18hw's this year, want to do a bit more machine work. can i join? <br /> </td></tr></table><br /><br />Owen.<br /><br /> Welcome to <b><span style='color:red'>Taff</span> <span style='color:green'>Attack</span></b>. <br /><br />Can you PM me with your e-mail address and your Online Ranking ID number so I can add you to the January Virtual Team Challenge?<br />

[old] Fat Taff · Post by **[old] Fat Taff** » January 12th, 2006, 2:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Spectre @ Jan 12 2006, 05:50 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Fat Taff @ Jan 12 2006, 10:22 AM)</b></div></td></tr><tr><td class='quote'>Hi everyone, have only been doing this for a couple of weeks and my calves feel like a sockful of walnuts. Could anyone recommend a good post row stretch to me. Have played loads of sports in the past and never had this prob, suppose it could just be old age! Cheers, Paul <br /> </td></tr></table><br /><br /><br />F.T. I have had trouble with my claves off and on for years, mostly from running. The typical runners stretch were you look like you are trying to push a wall down work best for me. One leg in front of the other with the forward knee bent and rear leg extended. Hold for at least 30 seconds on each side. I find that after that stretch if you find a step or wall were you can place the heal a few inches away from the step/wall and the ball of your foot up on the step/wall with a straight leg seems to help also. The main thing is to hold the stretch for at least 30 seconds and no bouncing. Do that a couple of times a day and you should see some improvement. I tore a calf a few years ago and it took a very long time to heal so be careful! <br /> </td></tr></table><br /><br />Thanks Spectre, tried that a few times and feels better already! Cheers, Paul<br />

[old] Citroen · Post by **[old] Citroen** » January 12th, 2006, 2:54 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Jan 12 2006, 01:55 AM)</b></div></td></tr><tr><td class='quote'>I did it! Well, almost. And we are still in 3rd. I am not even sure it made our team average go up--I can't remember what it was on before but the number looks the same to me. <br /><br /><span style='color:blue'><span style='font-size:14pt;line-height:100%'>7475 meters av. 2:00.4</span></span><br /> <br /> </td></tr></table><br /><br />Brilliant. Well done Carla. <br />

[old] Citroen · Post by **[old] Citroen** » January 12th, 2006, 2:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Krysta Coleman @ Jan 12 2006, 03:38 AM)</b></div></td></tr><tr><td class='quote'> I spell out words, one letter for every stroke. P....A....I....N..., etc.<br /><br />- Krysta <br /> </td></tr></table><br /><br />H...U...R...T B...O...X...

[old] Paul B · Post by **[old] Paul B** » January 12th, 2006, 4:07 pm

Just improved my 30' @ 20spm score to 8332m (1.48.0) from 8266m (1.48.9) <br /><br />I took on board some of the comments about reducing drag and dropped mine from 130 to 120 and I have to say it certainly made the stroke feel lighter. Took me 10' of my 20' warm up to get used to it though - it did seem harder to hit splits to begin with, but overall the ploy worked well throughout and I would add my recommendation to giving it a go.<br /><br />Paced the piece much flatter than last time, went quicker earlier in the piece and reduced the sprint at the end - which really worked well for me. I'll post my splits in my diary on the UK site if anyone is interested.<br /><br />This didn't feel like a max effort, so I'd hope to go sub 1.48 before the end of the month.<br /><br />Just my opinion but I think this session is as much to do with mental strength as physical and if you can get your pacing right, I think you can amaze yourself with what you can do - for example at the outset of the challenge I thought I'd struggle to go sub 1.49 but now reckon I can go sub 1.48.<br /><br />Spectre - Over to you now a sub 1.50 would be good <br /><br />Owen - You've now had all the welcomes - let's see what the youth section of Taff Attack can do

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