"Douglas Landau" <
[email protected]> wrote in message
news:[email protected]...
> > >Actually, the kid I was out riding with today held pretty similar
splits,
> > >closer to 1:40 for a 2km piece... and he's only like 160lbs or so.
Insane.
> >
> > Interesting indeed. I want some sort of measure against someone other than a world class cyclist
> > for my aerobic capacity and now I have it. I'll try to hold 1:40/500m for 2000m and see what
> > happens.
>
> 1:40, insane? I thought of it as not too shabby but not insane. 1:40 over 2K would give you a time
> of 6:40. If I remember correctly that is exactly the qualifying time for the CRASH-B indoor
> races. That would make it sort of a baseline for being race-ready, I would think.
Yeah charles river all star has beens
This is when he was 16, mind you - forgot to mention that. I talked to him yesterday (he's a riding
buddy) and his best time was a 6:32.
> Now to hold 1:40 indefinately, that's another story. I am 5'10 can hold
> 1:50 for an hour. My best 2K time is 6:56, or 1:44 times 4. I'm a recreational rower and not a
> competitive racer. I would be proud to hold 1:40 for 2K, and get a 6:40, but would think that
> national level lightweight rowers tend to pull around 6:20 and below.
Junior rowers national selection camp invitation cutoff is about 6:25 I believe, but thats for
guaranteed invitation - you can get in without that. Plus, technique on the water makes a massive
difference.
> It depends on height though not weight or even. Compare your times to men your same height.
For rowing, it matters. You need to accelerate your weight every time you take a stroke, as well as
make up for the increased drag of the boat sitting lower in the water, plus if you rush the slide,
it can really screw up boat dynamics and rhythm, especially if you're heavy. Its not as significant
on the erg, but IME, it does make a difference. The big kid on the team, 210 or so, was about 6'3,
and the kid above is about 6'1.5". On ergs, the big kid had one of the best jr. erg scores in the
country, on the water, he got destroyed by the other kid.
> See
http://www.concept2.com/sranking/rankings.asp for more comparison points.
>
> If I remember correctly, doing 1:50 is like putting out 250 watts.
>
> > My problem is form. In pulling 2:00 it feels like 80% arm effort. I'm learning as I go. Driving
> > first with the legs with delayed arm action, or trying to pull slowly and in sync with the legs,
> > which is best? Any tips? My limit is because my arms get fatigued. Or maybe it's because my legs
> > are in such good shape my arms are naturally the weak link.
>
> Keep your back straight at all times to avoid injury. Pivot it at the bottom.
Kind of - a slight natural bend is ok. If you try to sit up too straight, you're going to pull
things. Think of it this way: Your abs and lower back should be working at all times. However, the
back bend is something that you LET happen, not make happen - focus on pivoting from the hips.
> Drive with the legs and back at the same time.
There are a few different techniques, schools of thought if you will. The one you'll see in elite
competition for the most part, however, is with arms and back blending in around the last third of
the drive. Think of hanging off the oar, when you bend your arms you lose power transfer.
> Arms really don't come into it much - actually it's 95% legs and back arms just at the very end.
> Square your shoulders at the beginning of the stroke and hang from
the
> handle with your fingertips.
Tip: you'll see some people do fingertips. It'll be ok for ergs and sculling, but its not the best
way. Mental excercise: how many pull ups can you do? Ok, how many fingertip pullups can you do? Get
the meat of your hand on there, but make sure your wrists are still flat.
> Do NOT "shoot your slide" which means to let your butt move backwards first, without doing any
> work, leaving you to row with your back and arms only.
Good advice - forcus on keeping the lower back and abs tight.
> Oh, and the ratio of time you spend in the drive versus the recovery should be approximately 1 to
> 2. Try to relax and get a rest as you come back up the slide.
Yup, good again. It can actually help to count out loud, as long as you don't have any image
hangups! (Drive 2 3 drive 2 3.... you can substitute one for drive, of course, or any other one
sylable word you want)
> Doug
good luck with the rowing! I outgrew coxing, so I'm out of the sport for now - even though the crew
team is begging me to come back
Jon Bond