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Dec 2019
4:54pm, 15 Dec 2019
585 posts
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Cats Whiskers
Inspired I reckon, Nellers.  It’s what you’re training for but it’s easy to dodge TTs when you know it’s going to hurt. That’s a good baseline at this stage and it sounds like you paced it well.
I’ve been all over the place this week - have only managed to complete one decent session, so got to get back on track next week.
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Dec 2019
9:35am, 16 Dec 2019
997 posts
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sinj999
I used to live in Caversham as well...
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Dec 2019
9:39pm, 16 Dec 2019
65 posts
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Craggy
Well done Nellers that's a good line in the sand, and I like your idea of regular 2k tests!
7k tonight at r18, lost a few seconds in pace compared to 6 weeks ago but I'm looking forward to rebuilding 👍
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Dec 2019
9:46pm, 16 Dec 2019
35,499 posts
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Nellers
Craggy, when I did my 2k PB back in May I was intending to do regular TTs to track progress and to practice how to do them well. Life got in the way and this is actually the first time I've managed another 2km test since.
Things are a bit more stable now so hopefully I'll be able to actually hit that part of the plan
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Dec 2019
9:45am, 17 Dec 2019
517 posts
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Muttley
One of the advantages of a layoff is that I can attend to things that I should have done ages ago. Like for example putting the stinky sweat-stained old towel that I fold up and put on the erg seat into the washing machine. That's where it is right now after I tracked down the source of the unpleasant odour emanating from under the stairs, where the erg and its accoutrements are stored.
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Dec 2019
10:04am, 17 Dec 2019
586 posts
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Cats Whiskers
Thanks for that Muttley. I was just eating my breakfast...
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Dec 2019
6:53pm, 19 Dec 2019
35,508 posts
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Nellers
Smelly Erging kit? Don't know what you're talking about folks.
Double day today. 4 x 2k at threshold this morning (with warm up and down and the longish recoveries that was 17km total) and a steady state 10k this evening. A day well used I think.
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Dec 2019
4:19pm, 20 Dec 2019
587 posts
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Cats Whiskers
Sounds like you’re putting together some good sessions again Nellers.
A not particularly enjoyable 3 x 10 mins for me today. Think I was still feeling the effects of a 10K TT on Wednesday, as legs felt very heavy. Still, it got done.
Can anyone explain what I should be looking for with the force curve and the average force/peak force numbers, please?
I was experimenting with the damper setting on my warm-down today and got a much steeper force curve with a lower drag factor (under 100) and generated greater peak force than when using a higher damper setting (drag factor 120+) and it also felt much easier.
I’ve been setting the drag factor to 125-135 for shorter/faster pieces as that seems to allow me to hit higher paces than at a lower setting, but I’m not sure now whether I’d be better off keeping it a bit lower.
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Dec 2019
4:42pm, 20 Dec 2019
35,509 posts
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Nellers
The force curve graph is force (lbs or Kgs) on the vertical and time on the horizontal axis
What you want to see ideally is a nice smooth "haystack" shape where the force is applied progressively, tips over smoothly and tails off without any second peaks or wobbles. It's easier said than done but gets easier with practice.
I'm guessing here but I reckon with the lower drag factor you'd be able to apply the force more rapidly so you'd get a steeper curve than with a higher drag. I might be wrong there though.
Difficult to say what your average/peak numbers should be. I was watching another rowing YouTUber (I need to get out more!) the other day. RowingWOD this time. He was saying, in a way that is obvious once you think about it in these terms, is a combination of 3 factors:
1) Stroke Length, ie. how far you pull the handle
2) Force, ie. how hard you pull the handle through that length
3) Rate, ie. how many strokes you get in
It's possible to get the same pace with wildly different force being applied if you pull longer or more often, or a combination of both.
I'm finding that, for example, I can hold 20 spm pulling about 90lbs average force for a stroke length of 1.20-1.30 and that gives me about 2:13-2:14 pace. I've no real idea how that compares to anyone else and only a vague idea what force/length I get when I push the pace a bit, although I know I lose length when I sprint.
Not sure if that helps at all. Sorry.
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Dec 2019
3:46pm, 21 Dec 2019
518 posts
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Muttley
I did several strokes with the force curve showing and it seems to be about the right shape, although not as steep at the start as some.
Anyway, with my new and fragrantly laundered towel on the seat I did a gentle 30 minutes this morning. The plan is to do a few more up to the end of the year, by which time the toe should be good and hopefully I can resume running too.
I think I've got the footrest position right (it was too low before) and will play around with the drag factor.
I used the time off to upgrade the wheezy old laptop I use for RowPro with an SSD. It's like a new machine, fairly flies along now. I just need to be able to do likewise!
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