ATTN: Atlanta area rowers

Stick to training related posts.

Moderators: Dux, seeahill

Post Reply
User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Sun Nov 08, 2015 3:26 pm

There's a 5k race on the 21st of November at RowBot Fitness. The wife and I are racing, so if you want to see how you stack up and then grab a drink or three, come on out. Basic age group break down, but not sure about heavy/lightweight distinction.

http://rowbotfitness.com/2015/08/head-of-the-bot/
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
Bob Wildes
Top
Posts: 1822
Joined: Tue Jul 03, 2007 12:22 pm
Location: Heart Of Darkness

Re: ATTN: Atlanta area rowers

Post by Bob Wildes » Wed Nov 11, 2015 1:53 pm

Looks like only lightweights will be eligible to race.
"Tell A.P. Hill he must come up."

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Wed Nov 11, 2015 5:31 pm

They're doing both weight classes. Weigh ins are morning of.

You racing Bob?
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
Bob Wildes
Top
Posts: 1822
Joined: Tue Jul 03, 2007 12:22 pm
Location: Heart Of Darkness

Re: ATTN: Atlanta area rowers

Post by Bob Wildes » Thu Nov 12, 2015 1:24 pm

No I'm in no shape to race. That post did not mention a heavyweight division.
"Tell A.P. Hill he must come up."

Shapecharge
Sergeant Commanding
Posts: 8423
Joined: Tue Jan 04, 2005 11:59 pm

Re: ATTN: Atlanta area rowers

Post by Shapecharge » Thu Nov 12, 2015 3:21 pm

Hey Alphie, what's you're strategy here with the 5K? Tell me how you're going to approach this from warmup, pacing, stroke rate, to projected finish. Drag factor? Are you setting the monitor to 500 meter average pace or you looking strictly at wattage to gauge effort? What are you wearing for shoes? I know, a lot of questions but I'm curious as to your approach.

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Fri Nov 13, 2015 12:56 am

They're using race software, so the monitors are all the same. I think it displays stroke rate, current pace, and countdown meters at the top, and top 5 placing information on the bottom half.

Strategy is to hold pretty even splits until 1k to go and see how I feel. My current training should put me able to hold 1:50-1:52 for the first 4k without too much stress. My hoped for average for the race is a 1:50 pace. Just did 3 x 8 minutes at 1:48 with 2:00 rest in between and wasn't hurting too bad until the last couple minutes of the last interval.

Stroke rate will be 26-28. Will drift a little higher toward the end when I empty the tank (if there's anything left to empty).

I set my drag factor at around 120. I row as a lightweight, so I can't drive anything much higher than that for very long.

I've been wearing Inov8 F-Light 195's for a few years for my rowing shoes.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

Shapecharge
Sergeant Commanding
Posts: 8423
Joined: Tue Jan 04, 2005 11:59 pm

Re: ATTN: Atlanta area rowers

Post by Shapecharge » Fri Nov 13, 2015 1:22 am

Interesting. 18:20 or lower is awesome. That's also an interesting long interval workout. I'm nursing a shoulder issue right now but should be fully healed by the first of the year. I'm going to put that in the mix. Hope you kill it. Thanks for responding.

User avatar
Bob Wildes
Top
Posts: 1822
Joined: Tue Jul 03, 2007 12:22 pm
Location: Heart Of Darkness

Re: ATTN: Atlanta area rowers

Post by Bob Wildes » Fri Nov 13, 2015 1:00 pm

I think that you will be very competitive in your class Alfred. Good Luck.
"Tell A.P. Hill he must come up."

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Sat Nov 21, 2015 2:53 pm

18:19.2 race time, 1:49.9 pace. First in my age group, won't know about overall until this afternoon. Had more in me.

Went out a little too easy in the first 2k. Should have been @ 1:49 for the first 2k, then brought it down to a 1:48 average by the finish.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
Bob Wildes
Top
Posts: 1822
Joined: Tue Jul 03, 2007 12:22 pm
Location: Heart Of Darkness

Re: ATTN: Atlanta area rowers

Post by Bob Wildes » Sat Nov 21, 2015 3:36 pm

Great result. Always better to go out too slow than too fast, IMO.
"Tell A.P. Hill he must come up."

Shapecharge
Sergeant Commanding
Posts: 8423
Joined: Tue Jan 04, 2005 11:59 pm

Re: ATTN: Atlanta area rowers

Post by Shapecharge » Sun Nov 22, 2015 12:41 am

Concur with BW...awesome row Alfie. Looks like you put a plan together and executed it.

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Sun Nov 22, 2015 11:54 am

Thanks guys. For my first real race on the erg I did great. Now I'm trying to go under 7 minutes for the 2k in February. I'll do a test piece some time in the next week or two and my coach will build a plan from that.

I finished 10th overall. The Georgia Tech crew came and raced, and some of those kids smoked it. Winning time was a 17:04.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

dead man walking
Sergeant Commanding
Posts: 6797
Joined: Tue Aug 05, 2008 10:34 pm

Re: ATTN: Atlanta area rowers

Post by dead man walking » Sun Nov 22, 2015 3:05 pm

Bob Wildes wrote:Great result. Always better to go out too slow than too fast, IMO.
truth of this has been well demonstrated.

ideal pacing is level, but doing slightly negative splits is psychologically more doable, in my experience.

post your plan, if you're willing. i'd be interested to see it.
Really Big Strong Guy: There are a plethora of psychopaths among us.

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Sun Nov 22, 2015 4:23 pm

I'll post it as soon as we have the numbers worked out.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4675
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: ATTN: Atlanta area rowers

Post by Alfred_E._Neuman » Thu Nov 26, 2015 12:03 am

Test piece done in 6:59.1

Now I just need to get the plan for the Erg Sprints and hope I can take a few seconds off that.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

dead man walking
Sergeant Commanding
Posts: 6797
Joined: Tue Aug 05, 2008 10:34 pm

Re: ATTN: Atlanta area rowers

Post by dead man walking » Thu Nov 26, 2015 2:09 am

despite being a scrawny pussy, you should be able to drop at least 1 second per 500 on race day--1/2 second or more from doing race pace intervals during training and 1/2 second because it's a real race.
Really Big Strong Guy: There are a plethora of psychopaths among us.

Post Reply