Why So Slow With The Rates?

[old] PaulS · Post by **[old] PaulS** » October 24th, 2004, 10:31 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (NavigationHazard @ Oct 25 2004, 12:33 AM)</td></tr><tr><td class='quote'>Let me see, between them they've got the most recent heavyweight Crash B win (Shurmei, 2004, 5:39.6 -- just 2 seconds off the world record), 1 heavyweight 5k all-time erg record (Pinsent, 2000, 15:11.0), an Olympic sixth and 4 Olympic golds. It's a wonder they can show their faces at the dock and the gym, considering how well they might do if they only improved their technique. Maybe if they can correct enough of their flaws over the winter and come down to my club, I'll deign to go out in a double with them after the ice melts....  </td></tr></table> Let's just say that they don't have many confidence problems... However you are a pretty picky, guy, I'd row with them in a heartbeat, if it were a possibility. You might enjoy "Four men in a boat", quite entertaining and insightful regarding the GBR 2000 M4-. I should have Pinsents book soon, we'll see how the two compare in interpretation of what was going on. I hope he doesn't retire just yet, shame to waste the chance at 5 golds, plus he does have 4 more years to work on the technical issues. lol - Paul Smith

[old] ranger · Post by **[old] ranger** » October 25th, 2004, 3:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Systematic and progressive resistance has been a hallmark principle of mine  </td></tr></table> Paul-- Could you explain? You mean 10MPS? Steadily increasing SPI with increases in pace and rate? Are you refering to other sorts of "resistance," too, such as cross training (weights, etc.)? How about "systematic and progressive resistance" to good advice from experienced coaches? (just kidding) ranger

[old] ranger · Post by **[old] ranger** » October 25th, 2004, 4:17 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I should have said "truly achieve their potential". i.e. You did quite well while Erging badly, but I expect that you are going to improve with better technique. If your result alone was enough to declare "stick a fork in you , you're done!", instead of, "That's all well and good, but you aren't getting squat for the amount of work you are putting in.", where would you be now? </td></tr></table> Well, the better technique certainly _feels_ better. It's really a joy to do (love the big ratios, the more complicated and expansive movement, and the light, smooth motion of the chain on low drag). Don't think I am much better in a 2K yet, or even _as_ good_ as with my "bad" stroke (we'll soon see); but I am now very close, and I continue to improve each day. Just a matter of time, I think. The effectiveness/efficiency of the technique should show up in the distance races first, I think, and then move its way down toward the 2K. Can't wait to break my marathon pb at at 110 df. using a 3-1 ratio and rating 10 spm lower than I used to! Quite a change. Of course, as far as my better technique and the future goes, the most fun racing, I think, will be had on the water. Can't wait for _that_ experience. I have a sabbatical from work next year. This will give me as much time as I want to spend in my 1x. ranger

[old] ranger · Post by **[old] ranger** » October 25th, 2004, 4:52 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>but you aren't getting squat for the amount of work you are putting in </td></tr></table> Well, I am not sure that my results have been "squat," but I suppose you are welcome to your opinion. Like all of us, I would certainly enjoy getting better yet (and I am trying my best to do this). Yes, I have been putting in a lot of time. It is not at all "work" for me, though. I love it! A lot of the exercise is mild, and when I work hard, I am entirely prepared for it and find it enormously satisfying. As with anything, the satisfaction comes from building up the potential to perform and then doing it--better and better. The extensive training has not interfered with the rest of my life, either. I have just given up the normal practice in most households these days of watching evening TV from 8-midnight (or whatever). I now just go to bed, get up early, and do my training when everyone else is sleeping. Much more enjoyable than sit-coms, TV dramas, and "reality" shows (not to mention the infinitely cycling political and economic news). And I listen to music while I train, which I enjoy also. ranger

[old] eurofoot13 · Post by **[old] eurofoot13** » October 26th, 2004, 6:32 pm

the one thing that I noticed a lack of in this discussion is of actual genetics. The thing is, a true, individualized training plan will ideally take into account the ratio of slow-twitch/Fast-twitch/FAst-twitch-oxidative muscle fibers that the athlete has. fo someone with a high fast-twitch count, long, low, slow workouts are the way to go. they HAVE the power. it's all there in the fast twitch muscle. however, if someone wishes to put out that kind of power over 2 or 6K , that requires a lot of slow twitch fiber. however, someone who has a low fast-twitch count needs to build the power and anaerobic ability needed to maintain a low split, so they need to train to recruit more fast-twitch muscle.

[old] ChrisRey · Post by **[old] ChrisRey** » October 27th, 2004, 3:49 am

Hello all, I hope you don't mind me joining in this thread which I read from beginning to end yesterday. To be honest I struggled to keep up with some of the subtleties but it did reinforce that my use of the Concept2 has been, perhaps, misguided. I started using a Model C in a local gym about a year ago under the advice of a work colleague who is a very fit triathlete. He said put the damper on 10 and go as hard as you can. We compared times for 3,000m and 500m sprints and I got PBs of 11:05 and 1:30.5 respectively which put me a shade ahead of him (the main reason being I'm at least 8" taller than him and could pull longer strokes). I had a couple of goes with the damper set lower but couldn't match my '10' times. I took delivery of my Model D last week and took note of the suggestions that the damper should be set a lot lower so I started with it at 7 (I didn't actually determine the df for this setting) and had a few rows to see what 2K pace I could get. After 4 rows I was getting a time of 7:50 with a bit of a thrash at the end (about 31spm during the first 1500). After reading the posts in this thread yesterday about running low SPM I had a go last night. I set the damper to a df of 133 and did a 2K, I went for very hard pulls but with a lot longer recovery than I had before. The result was a PB (for the Model D) of 7:45 with an SPM of 23. This has really opened my eyes to the different ways in which this fantastic machine can be used and I going to get a bit more serious about thinking how I use it. Thank-you all for your posts which have set me thinking. Regards Chris 38y 85kg

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