Introduce yourself

Keep on rowing! · Post by **Keep on rowing!** » January 3rd, 2007, 8:32 pm

Hey grams-we are in Green Valley, Solano County. It is nice here, but quickly becoming to populated. We have been in this area for 8 years. We would love to head toward the Tahoe area, but with the kids rooted in school, jobs & such i don't think it will be any time soon. If I recall you are in Seattle? We were out there a year ago for my daughters ice skating Synchro Team. We competed in Bellevue? I can't recall the name of the rink, but it is big & was used for one of the Olympics. Hope your rowing is going well. Good luck with the grandkis! It is exhausting as you know.

Keep on!

ciproano · Post by **ciproano** » January 3rd, 2007, 10:32 pm

Hi, Ducks! I noticed that several people mentioned problems with back pain. I can sympathize, as I had cervical spinal fusion in Nov 2002 (no Holiday Challenge that year!). I still need to be very mindful of good form, especially not curving my back forward. I propped an old mirror on the floor across from the erg so I can check my form. I also periodically (during a row) roll my shoulders back and also do some neck retractions (pulling chin back) which look awfully funny but are sure-fire therapy for my neck trouble.

But I digress...to the issue of lower back pain. This year I really threw myself into the HC, but the first week my lower back was misery. I did not want to have to stop but what to do. After one painful session, I had the urge to go into Child's Pose, a simple yoga pose that gives the lower back a deep stretch. Aaaaaah, breath deeply into that pose, and oh, what a relief it is. After that, I'd do a 3-5 min. child's pose after every erg session, and the pain disappeared, never recurring. Occasionally when I've done a lot or done two sessions in a day and my lower back gets cranky again, the deep stretch does it. If you are not familiar with this pose or how to do it, YogaJournal.com has excellent instructions (all free).

Has any one else tried any yoga poses or other stretches that have offered pain relief? If so, perhaps we can start a different thread to share ideas. I've tried several different shoulder stretches and have found several that are good but none that are one-stop-stretching, would love to hear what you've found.

Quacks to all, row on.

Cindy

grams · Post by **grams** » January 4th, 2007, 5:59 pm

We live in scenic Swellvue (really Bellevue). Home of the lavendar jogging suit and fashionably streaked hairdo. And a lot of software geeks. And incredibly horrible traffic...

I am into yoga stretching befora nd after erging, and it does help.

I've had back problems since I was 20 and worked in a warehouse, lifting big boxes. Also: had 3 children, played soccer, hiked, backpacked, raced sailboats, cycled, etc etc. This bout comes from my body realigning itself after my knee surgery.

Erging does help however its not curing the present problem. I'll get checked out properly next week. Fortunately the youngest grandchild is nearly 5, so I'm not doing 'heavy lifting' taking care of him.

My day today-up at 5, 1st grandchildchild to bus by 7a, 2nd to preschool by 9a, shopping at Costco, left car headlights on and flattened battery. Got jump, got home, and now I really need a nap. How do you ladies do it every day?? Its not over yet either. Maybe I'll erg after the nap?

grams

fleabane · Post by **fleabane** » January 8th, 2007, 9:01 am

Hi All

Am new to this live in the UK near Horsham and have decided on a keep fit drive - spending some money on a C2 seemed a logical start - to me anyway but not the hubby

Have had this wonderful gadget since Thursday last week and have managed something(!!) everyday since - just trying to work out if I'm any good - some of the times I've seen of other fit women scare the pants off me - lol

But its great fun - although the 10k I found quite long the 5k seems a better fit into my working week and I love the challenge of the 500m got it down to 1:54 but am determind to try and beat 1.45 - well maybe by the year 2020

I work for Cancer Research UK heading up a team of fundraisers - its a great job full of challenges but can be rather office based hence the weight increase - gulp

Anyway its fantastic to be part of a group - does anyone fancy being my training partner - not really sure how that bit works!!

Take care

Jean

grams · Post by **grams** » January 8th, 2007, 12:28 pm

welcome fleabane,

We have family that hailed from sw England, and some still live there. I'm taken by the history of your area, as it goes back to Viking times.

Enjoy your new toy, and don't overdo. a good training experiment is to row strapless at 20 strokes/minute and 10 metes/stroke, with the damper set at about 3. Strapless rowning forces you to use good stroke form, as you can't pull yourself up the rail with your feet. Oh yes, the drive (push away) should take about 1/3 of the time, and the recovery (coming forward) should take about 2/3 of the time.

Try it and let us know how it all feels.

Bob S. just posted this link elsewhere on to more on how to do erg and train properly.
http://www.c2forum.com/viewtopic.php?p= ... ght=#77620

grams

fleabane · Post by **fleabane** » January 8th, 2007, 3:29 pm

Hi grams - thanks for the advice and welcome

Have'nt tried the strokes yet - but just to clarify - I row at 20 strokes per minute with each stoke propelling me 10 metres? - Have been aware of my footstrap use so looking forward to trying your suggestion - how long should I try that for?

Have just done 2000m as part of my training programme and really tried concentrating on your advice - as I think I am currently rowing in the reverse of the ratio eg: push away 2/3 ... recovery very very quick

It felt much more relaxed , heart rate did'nt go so high but not that much slower - so think I shall definately be concentrating on that technique for the forseeable future

There is so much to read, learn and try its almost over whelming but very enjoyable - I have a competivie edge so I think I should try very hard to park that for a bit

Thanks again much appreciated

Jean xx

grams · Post by **grams** » January 8th, 2007, 5:57 pm

If you are doing a real speed trial the 1/3-2/3 20 spm (strokes per minute) ratio doesn.t hold quite so true, its best for your regular workouts.

Back when I was really training Coach Paul had me doing an 8000m workout at steady state 20 spm-10mps(meters per stroke) 5 days a week. Every week I would try to lower the 500meter average a little more. If I couldn't, then I held it for a few workouts and then tried it again. All this was done at about 105 drag factor.

Then about once a week I would up the drag, strap in, and go for it for whatever distance I wanted to try for a personal best in. After a month I could see real improvement.

To track your other times and distances, register yourself at Nonathlon ( http://www.nonathlon.com/) Its great fun, as your weighted score is calculated against only ladies of your weight and age.

Have fun!

grams

fleabane · Post by **fleabane** » January 9th, 2007, 4:00 am

Hi Grams

Thats very interesting and helpful - have set up a training programme on the C2 and will try your technique with that

Will check the drag factor as I don't think I have looked at that yet

Nonathlon - what a great idea - have registered and added my times - along with printing out what I should be aiming at - gulp - but its great to get a comparision - have been benchmarking against hubby - and now I can see thats never going to work - makes me feel loads better

Thanks so much

Jxx

Wood_Duck · Post by **Wood_Duck** » January 9th, 2007, 9:21 am

Technique is one of the most important thing I stress to new people. So if it seems that I keep harping on the same subject, humor me

Xeno Muller has a great technique DVD. DVD #3. I bought it on ebay. It is excellent. http://www.gorow.com/indoor_rowing_DVD.htm

There is also a clickable video clip (that's free). http://www.invernessrowingclub.co.uk/pe ... o_erg.html

The thing that took me the longest to learn was that the recovery is longer than the drive (the push back.) I have experimented with that and my heart rate stays the same but my exhaustion level is lower and I can row longer.

I don't worry about my time I focus on keeping a heart rate in my working range.

I hope this helps the newer rowers!

Susan

dinodi · Post by **dinodi** » January 9th, 2007, 6:08 pm

Hi, all-

it was great to read the technique tips. I'm a "newbie"--just started rowing last July. Somehow along the way I got it in my head that the recovery should be 1/3 and the drive 2/3. I think that initially I had it correct but who knows what happened---too much rowing info. got deposited in my estrogen-deprived brain as I researched correct technique. In any case, I tried the correct ratio today and what a difference it made in my speed. Speed, of course, is relative as I'm still a slug on my best days. But it is fun to maximize what I have.

Thanks again for the tips. Although I don't post often, I read the forum regularly.

Diane

margaret · Post by **margaret** » January 9th, 2007, 6:11 pm

If you have the model D, you can also switch the display to the force curve to check your technique. You want a sharp peak of force (leg drive) at the beginning of your stroke, and a gradual taper after that.

I was coached on a model A, which had a needle showing power, and we always tried to make that needle jump for the leg drive.

kit44 · Post by **kit44** » January 9th, 2007, 6:20 pm

Hey Ducks,
After two years of basically lurking on the forum, I'm jumping ship. I've also been lurking on the Eh Team's Row around the World, following their progress and thinking I'd kind of like to be there but never bothered. But with rowing for Team Canada in the JVC, as well as for RIAR, it's come to me that I want to row for Canada - and the Eh team was still looking for people to bring them home from South America. I rationalize by looking at the numbers - there are just SO many Ducks, and so few Eh's!

Still with you for the JVC, though, and will continue lurking in the forums, I'm sure. I learn a lot every thime I come here, that's for sure.

Nice rowing with you!
Kit

kit44 · Post by **kit44** » January 16th, 2007, 8:33 am

Argh - did my defection - or public announcement therof - kill this thread? Sorry folks - but I really hated to just slink away. Or am I too full of myself for words, and the only thing that matters right now is the JVC, and not introductions?
Kit

Shannon · Post by **Shannon** » January 17th, 2007, 3:10 pm

Kit,

I am in a similar situation to you. I started with the Ducks, but then the Eh Team came along, and being Canadian I was interested in joining them. I found that I didn't want to leave the Ducks though because I had so many friends on the team. I email privately with several of the women on the team, and I've even made arrangements to meet with two of them in person this year. What I did instead was get my husband to join the Eh Team and I just join them for the CTC and the January Challenge every year. That works for me.

I have mostly not been on the forums much lately, but I am interested in getting more women on to RowPro, so that has brought me back!

Shannon

MomofJBN · Post by **MomofJBN** » January 17th, 2007, 6:34 pm

kit44 wrote:Hey Ducks,
After two years of basically lurking on the forum, I'm jumping ship.

Remember, the forum is for all Women, and not just Ducks. Anyone who wants to hang around here for fellowship and encouragement is welcome, regardless of team affiliation.

Concept2 Forum

Introduce yourself

Who had the sore back?

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