new-ish rower question about spm

[jcjenn]

If the 1k was a test or a race, that doesn't look bad; to pace it is normal, then we can wind it up in the last quarter if we warmed up beforehand. The alternative is called fly and die and happens to us all, possibly once only. Give it its name: experience.

Endurance depends mostly on style and mile. A few hundred 5ks will sort that out.

Lol "a few hundred" I'm on it! It was in a crossfit workout after doing a bunch of cleans. But it also was sort of stand alone. I hadn't slept well night before. Thanks

[jcjenn]

It wasn't a bad day as you didn't give up and HD.

Some days are always going to be harder than others and the days when you aren't ready or willing are the sessions that really shape you; it's not too hard to do it on a good day with loads of energy and enthusiasm.

That is still a decent time for a 1k for a new-ish female rower, and it's a great target for next time when you are feeling ready

thank you! I definitely have a better idea for next time for sure. What's HD mean?

[jackarabit]

It wasn't a bad day as you didn't give up and HD.

Some days are always going to be harder than others and the days when you aren't ready or willing are the sessions that really shape you; it's not too hard to do it on a good day with loads of energy and enthusiasm.

That is still a decent time for a 1k for a new-ish female rower, and it's a great target for next time when you are feeling ready

thank you! I definitely have a better idea for next time for sure. What's HD mean?

[H]andle [D]own: to abort or abandon a workout, TT, or race effort due to nearly anything you can think of except your sox don’t match. Some consider a severe failure to maintain pace but struggling on at a paddlle a variation on the HD theme and in effect indistinguishable from the HD. Best not make quitting a habit of course but sometimes not the worst thing that can happen as it hammers home the necessity of self control and rational pacing and introduces the desirability of salvage ops when things get grim.

[jcjenn]

4 seconds off of my 1k yesterday- starting to get the hang of that one actually. It's sort of like running a 400m sprint really. I'm a little camera shy but I'll try to get a video this weekend. Thanks again for all the help you guys!

[jackarabit]

179 watts. Getting there.

[jcjenn]

Ok I made a video, but don't really want to post it for the world to see- any other options beside YouTube?

I also think I see a major flaw of mine- when I am almost to the catch, I cant keep my back straight and i round over. I dont seem to ever get to a good 11:00, so it's more of a 12 to 2 motion than 11 to 1 if I try to stay completely flat backed. This is because of the arthritis most likely and associated stiffness. I'll need to work on some belly fat too apparently , but I dont think that's the thing that is hindering my mobility. But it could be. I have a barrel ribcage so even when I'm 100% in shape I still look a little thick in the middle when sitting. But anyway never hurts to trim down. I digress.

[jcjenn]

Ok watched it again... its 12 to 2 even without a completely flat back. Ugh.

[jackarabit]

Jen, watch this one from classroom lecture and demo by former Georgia Bulldogs OTW coach. If your time or patience are limited, fast fwd to 10:00 will get you to the common postural and sequencing problem on recovery (finish to catch). All about the practice and timing of hip hinge to a strong catch posture. Arthritis or no arthritis, ROM benefits from attention to stretching the muscles of the posterior chain.

https://m.youtube.com/watch?v=Js9CwDU1Bi0

Have you checked Utube settings for option to restrict public access to vid? This forum is of course a public site. Maybe a time limit on availability @ utube or other host site?

[jcjenn]

Jen, watch this one from classroom lecture and demo by former Georgia Bulldogs OTW coach. If your time or patience are limited, fast fwd to 10:00 will get you to the common postural and sequencing problem on recovery (finish to catch). All about the practice and timing of hip hinge to a strong catch posture. Arthritis or no arthritis, ROM benefits from attention to stretching the muscles of the posterior chain.

https://m.youtube.com/watch?v=Js9CwDU1Bi0

Have you checked Utube settings for option to restrict public access to vid? This forum is of course a public site. Maybe a time limit on availability @ utube or other host site?

Thank you! I will have a look at the video, and see about limiting time or audience with mine. That'd be nice if it was just a timing issue.

[hjs]

Ok I made a video, but don't really want to post it for the world to see- any other options beside YouTube?

I also think I see a major flaw of mine- when I am almost to the catch, I cant keep my back straight and i round over. I dont seem to ever get to a good 11:00, so it's more of a 12 to 2 motion than 11 to 1 if I try to stay completely flat backed. This is because of the arthritis most likely and associated stiffness. I'll need to work on some belly fat too apparently , but I dont think that's the thing that is hindering my mobility. But it could be. I have a barrel ribcage so even when I'm 100% in shape I still look a little thick in the middle when sitting. But anyway never hurts to trim down. I digress.

The lower back needs to stay flat, upperback rounding is not a fault.

[jcjenn]

Ok I made a video, but don't really want to post it for the world to see- any other options beside YouTube?

I also think I see a major flaw of mine- when I am almost to the catch, I cant keep my back straight and i round over. I dont seem to ever get to a good 11:00, so it's more of a 12 to 2 motion than 11 to 1 if I try to stay completely flat backed. This is because of the arthritis most likely and associated stiffness. I'll need to work on some belly fat too apparently , but I dont think that's the thing that is hindering my mobility. But it could be. I have a barrel ribcage so even when I'm 100% in shape I still look a little thick in the middle when sitting. But anyway never hurts to trim down. I digress.

The lower back needs to stay flat, upperback rounding is not a fault.

Ah ok. The lower is staying flat but still only getting to 12:00.

[jcjenn]

Jen, watch this one from classroom lecture and demo by former Georgia Bulldogs OTW coach. If your time or patience are limited, fast fwd to 10:00 will get you to the common postural and sequencing problem on recovery (finish to catch). All about the practice and timing of hip hinge to a strong catch posture. Arthritis or no arthritis, ROM benefits from attention to stretching the muscles of the posterior chain.

https://m.youtube.com/watch?v=Js9CwDU1Bi0

Have you checked Utube settings for option to restrict public access to vid? This forum is of course a public site. Maybe a time limit on availability @ utube or other host site?

Thank you! I will have a look at the video, and see about limiting time or audience with mine. That'd be nice if it was just a timing issue.

I'm doing exactly what he demonstrates when the heels are coming up- not leaning forward soon enough so I'm too much straight up and down when I get to the catch. He could probably use my video as a what not to do, lol!

[jackarabit]

ROM isn’t built in a day! Neither is the hands away, upper body rockover preceding knee break and travel to the catch. I have been practicing this recovery trying to keep my knee angle open and my butt trailing behind rather than vertically aligned with my shoulders as I approach the catch. Isn’t a natural or fatigue-free sequence or ROM for me but I’m adapting to it and have faith that I’ll see an observable improvement to overall power/endurance if I persist in making the adaptation second nature. Wish I’d worked on this five yrs. ago when I had five yrs. to work on it.