Pittsburgh Indoor Sprints
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RowtheRockies
- 6k Poster
- Posts: 853
- Joined: March 22nd, 2006, 3:21 pm
- Location: Colorado
CorePerform
removed as I meant it to be a PM
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]
A little less than 26 weeks until Pittsburgh Indoor Sprints and this year my goal is more modest.
Sub 7.
Lots of stuff have happened since my last post.
I had a transition after last year's Pittsburgh Indoor Sprints. I took a week off and then immediately changed my stroke. I had been talking about having my shins perpendicular to the floor at the start of the drive. Previously because I'm only 5'9, I lengthened my stroke by reaching forward to the point my shins were significantly past verticle. This type of leg position weakens the initial catch. So I changed the stroke to have better leg position at the catch
My work has become more and more challenging. About 10 months ago, we had 6 people doing the work, now we're down to 4.
Can't finish this narrative right now because I have a meeting but I'll get back to it soon.
Sub 7.
Lots of stuff have happened since my last post.
I had a transition after last year's Pittsburgh Indoor Sprints. I took a week off and then immediately changed my stroke. I had been talking about having my shins perpendicular to the floor at the start of the drive. Previously because I'm only 5'9, I lengthened my stroke by reaching forward to the point my shins were significantly past verticle. This type of leg position weakens the initial catch. So I changed the stroke to have better leg position at the catch
My work has become more and more challenging. About 10 months ago, we had 6 people doing the work, now we're down to 4.
Can't finish this narrative right now because I have a meeting but I'll get back to it soon.
Jim SWCSPI Pisano
-
RowtheRockies
- 6k Poster
- Posts: 853
- Joined: March 22nd, 2006, 3:21 pm
- Location: Colorado
Jim,
Good to see you back here. I have not been active on the boards since Mile High either because I have been focused on training for a Mountain Race Next Weekend. I am really looking forward to it it being over so I can start rowing regularly again and training for Mile High Sprints in 27 Weeks.
My goal this year is sub 7 also so maybe we can push eachother a little!
Rich
Good to see you back here. I have not been active on the boards since Mile High either because I have been focused on training for a Mountain Race Next Weekend. I am really looking forward to it it being over so I can start rowing regularly again and training for Mile High Sprints in 27 Weeks.
My goal this year is sub 7 also so maybe we can push eachother a little!
Rich
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]
Hi Jim,
I did not row over the summer but focussed on Yoga, Pilates and outdoors. Now it's time to come back and I resumed erging this morning - it was dreadful.
I am also looking at going to the Pittsburgh Indoor Sprints and will start structured training this week. My goal is to beat my current PB (7:10) and I will use the interactive training program from the UK C2 site. As always I will use Yoga/Pilates for cross training.
I look forward to getting into the groove again.
Roger
I did not row over the summer but focussed on Yoga, Pilates and outdoors. Now it's time to come back and I resumed erging this morning - it was dreadful.
I am also looking at going to the Pittsburgh Indoor Sprints and will start structured training this week. My goal is to beat my current PB (7:10) and I will use the interactive training program from the UK C2 site. As always I will use Yoga/Pilates for cross training.
I look forward to getting into the groove again.
Roger
Enjoy life, pull hard, no excuses
52 YO, 6'1", 168lbs
52 YO, 6'1", 168lbs
So getting back to the narrative:
I changed my stroke while also easing off on the stroke power index (watts/stroke rate). I just did a bunch of swing rows working on disciplining the length - just rewiring the neural program that hundreds of thousands of strokes will encourage.
Slowly but surely I worked on two things over the 2 and a half months that were between the Pittsburgh indoor Sprints and the end of the 2007 indoor rowing season on April 30th. Before the race in February, I hadn't progressed my anaerobic threshold work beyond 240w (approximately 1:53 pace). So I worked on progressing the length of time I could tolerate 246w. When I hit 5k, I basically had set my personal best for 5k for the year. Also I worked on long distance rows - to the point where I did more than 15000 m in an hour. That particular workout was a goal of mine from the time I first got my rower when I was 25 years old which I never realized until this spring. I think the new stroke helps.
But I don't row in a vaccum. All sorts of things were changing including my work situation and my home. My work started to get progressively more difficult. In addition, my wife, kids and I moved to another home. Because of the tremendous amount of extra activities associated with moving and my work situation, my training suffered significantly.
One plus - the new house has an in ground pool, so some of my training involved swimming which is incredibly pleasurable. Also I started doing water aerobics another pleasurable fitness activity. I found that though my morning routine was disrupted for weeks at a time - I was finding other cross training activities at alternate hours from the usual AM training rows. Probably my rowing volume is the lowest its been in a few years, but things are settling down and my training is picking back up. I think within the month I'll be back to 246w for 5000m (1:52.5 pace). I 'm going to see if I can extend that to 246w for 7000m by the time February rolls around.
One other point about my training, the new stroke is designed to have a good quick catch that generates power quickly. Last year I tried to change my stroke while also keeping my stroke power index high. Within a few days, my ribs were hurting. I quit the new stroke with the onset of rib pain. This year I changed the stroke while decreasing the power significantly - keeping the stroke light and slowly but surely as I got more comfortable with the stroke I increased the power to the point where I did the 5k season's personal best and did my best hour of power ever. This year I made the transition successfully without hurting myself.
I think it's important to point out that there are ways to make transitions successfully. Gradual change over time helps the body adapt.
So sub-7 here I come, watch out Pittsburgh.
I changed my stroke while also easing off on the stroke power index (watts/stroke rate). I just did a bunch of swing rows working on disciplining the length - just rewiring the neural program that hundreds of thousands of strokes will encourage.
Slowly but surely I worked on two things over the 2 and a half months that were between the Pittsburgh indoor Sprints and the end of the 2007 indoor rowing season on April 30th. Before the race in February, I hadn't progressed my anaerobic threshold work beyond 240w (approximately 1:53 pace). So I worked on progressing the length of time I could tolerate 246w. When I hit 5k, I basically had set my personal best for 5k for the year. Also I worked on long distance rows - to the point where I did more than 15000 m in an hour. That particular workout was a goal of mine from the time I first got my rower when I was 25 years old which I never realized until this spring. I think the new stroke helps.
But I don't row in a vaccum. All sorts of things were changing including my work situation and my home. My work started to get progressively more difficult. In addition, my wife, kids and I moved to another home. Because of the tremendous amount of extra activities associated with moving and my work situation, my training suffered significantly.
One plus - the new house has an in ground pool, so some of my training involved swimming which is incredibly pleasurable. Also I started doing water aerobics another pleasurable fitness activity. I found that though my morning routine was disrupted for weeks at a time - I was finding other cross training activities at alternate hours from the usual AM training rows. Probably my rowing volume is the lowest its been in a few years, but things are settling down and my training is picking back up. I think within the month I'll be back to 246w for 5000m (1:52.5 pace). I 'm going to see if I can extend that to 246w for 7000m by the time February rolls around.
One other point about my training, the new stroke is designed to have a good quick catch that generates power quickly. Last year I tried to change my stroke while also keeping my stroke power index high. Within a few days, my ribs were hurting. I quit the new stroke with the onset of rib pain. This year I changed the stroke while decreasing the power significantly - keeping the stroke light and slowly but surely as I got more comfortable with the stroke I increased the power to the point where I did the 5k season's personal best and did my best hour of power ever. This year I made the transition successfully without hurting myself.
I think it's important to point out that there are ways to make transitions successfully. Gradual change over time helps the body adapt.
So sub-7 here I come, watch out Pittsburgh.
Jim SWCSPI Pisano