Indoor Rowing
12 lurkers |
42 watchers
17 Jun
11:37am, 17 Jun 2024
3,286 posts
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Muttley
As luck would have it, today's randomly selected sesh was 20 minutes, of which 3 at 24 spm 2k+20 and then 17 at 18 spm 2k+10. I did it the other way round though, seemed more logical to me. The theory behind working at low rates is that it promotes a more powerful leg drive. Which should see gains at higher rates because you've got not only more spm but also that stronger drive. |
17 Jun
1:32pm, 17 Jun 2024
43,066 posts
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Nellers
I think it goes wider than just the power int he leg drive. It's easier to get all your technique sorted at lower rate, and doing extended pieces at that low rate (as long as you're thinking technique rather than just daydreaming) allows those movement patterns to become more ingrained, which gives a better chance of retaining that improved technique as you increase the rate again. Oh, and 50 minutes at r18 this morning done as 20-15-10-5 minute pieces with a minute to grab a drink and wipe the sweat off between each. |
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17 Jun
3:03pm, 17 Jun 2024
3,287 posts
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Muttley
Gah, I got my paces the wrong way round, but you probably figured that out 
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18 Jun
8:01am, 18 Jun 2024
43,068 posts
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Nellers
I actually hadn't noticed, but now you point it out it makes a lot more sense the other way round! Easy 30 minutes at r18 this morning, although the rate was 19 for the last couple of splits. Plan has a UT1/Tempo 2 x 15 min @ r22 for this evening, which sounds like fun. |
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18 Jun
6:55pm, 18 Jun 2024
43,069 posts
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Nellers
And it WAS fun! I took the Erg out onto the patio and did indoor rowing outdoors! It was beautiful when I started but we had some spots of rain during that I didn't even notice until Mrs Nellers came out to fetch some washing in.
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18 Jun
8:12pm, 18 Jun 2024
4,193 posts
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Oranj
The last time I did BIRC there was a 'Home patio pullers' (or somesuch name) team
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19 Jun
12:00pm, 19 Jun 2024
3,289 posts
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Muttley
Another RowAlong amended to suit myself this morning. 30 minutes continuous in 5-minute segments of which 4 minutes at 20 spm 2k+18 and 1 at 28 spm 2k-ish pace. Harder and sweatier than I expected. In the original during the initial 1 minute at 28 you note the pace and then try to match it in subsequent 1 minutes but maintaining 20 spm. I passed on that, because I think it's asking for a back or leg strain. I must try Nellers' 20-15-10-5 format some time. |
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19 Jun
12:10pm, 19 Jun 2024
43,071 posts
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Nellers
That 20-15-10-5 pattern is just my way of making longer UT2 pieces a bit more palatable. I've got a 20-16-12-8-4 option set up on the Ergdata app as well but I've not got round to that one yet. A bit more total work (an hour total) but same principle applies.
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19 Jun
6:40pm, 19 Jun 2024
2,811 posts
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AndyS
In case anyone's interested... To mark Juneteenth, Concept2 will be donating $19,000 between non-profit organizations that seek to make an impact on the systemic racism present in our society. We will donate an extra $2 for everyone who signs up to the challenge and does at least 1900m on June 19, to a maximum total amount of $38,000. Note: BikeErg meters count for half when applied to the challenge. Total raised so far: $24,372 ($2 of which is on my behalf) Sing up via log.concept2.com |
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19 Jun
7:03pm, 19 Jun 2024
43,073 posts
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Nellers
Thanks for the reminder, Andy. I've just joined so my 10k from lunchtime earns a couple of bucks.
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