Sunday, March 20, 2011
Monday March 21st.
written by DAR
Hello All,
A great week of testing. I propose that anyone who was unable to make a testing day, and has not already done theirs, could go this Friday, March 25th, early in the morning. This provides a time where you can race as a team, rather than slay this beast alone.
For the upcoming weeks, we return to the max power/volume focus that I would like to carry through mid April. As such Monday begins with our power workout:
6 X 10s ON, 60s OFF
8 X 1min ON, 1min OFF
6 X 10s ON, 60s OFF
Rest is 5-10minutes between each segment.
Sorry about the late post. I didn't know how long Irish Night would take. It was a ton of fun, however.
Dan
March 20, 2011 at 10:08 PM
Post comments here.
March 21, 2011 at 3:23 PM
silver lining... if you row off your erg seat enough times, you can't lay back far enough to get erg burn!!!
so, experimenting with what to do with the front end led me to the following observation... driving just a little earlier than the place that felt most comfortable (or familiar anyway) made a fairly big difference in stroke wattage - and it felt easier to get higher watts.
wondering what the best heuristic for how far to compress is, assuming correct body angle - calves/ knees should be about straight up and down - and not compressed into the chest, no?
thanks!
March 21, 2011 at 9:02 PM
I think it is ideal as far as body mechanics are concerned to compress until the shins are vertical. Beyond this, it is difficult to apply force effectively. Shorter than that, and we lose length on the drive, which remains our only means of propelling the boat forward, and thus worthy of a stubborn defense. Having the body forward is also key to this length, and to a horizontal drive, as I will explain.
I think the pelvis is the central concern here, and in the issue of launching off the seat under full power. The hips have to rotate forward when we swing away from the finish into the recovery, so that when we push off the catch, we're not driving off the heels and standing up, but driving through the balls of the feet and straight back. The shoulders have to be well in front of the hips, and we have to be on the front part of the sitbones. You need to feel this transition, from the back/top of your butt to the bottom butt/top of legs.
This is another way of saying, get the weight to the feet. Here, I am saying, rotate the pelvis so the legs drive back, not up. This way, we can get full length, and full power.