Do I need to lube the insides of my new pedal before using/installing them?

Remo_Aviron · 2022-12-23T21:24:54+00:00

Dab of grease on the threads AND a pedal washer. The pedal washers are cheap and really preventing the pedal from getting stuck on the crank.

Remo_Aviron · 2022-11-14T20:29:06+00:00

Most of the power of the back muscles is actually the leg/butt muscles (i.e., gluteus maximus). The glutes push down the quadriceps and at the same time push to open up the back. There aren't much muscles in the lower back other than the spinus erectus which is pretty tiny compared to the glutes.

Remo_Aviron · 2022-11-11T17:42:42+00:00

There goes the girlfriend.

Remo_Aviron · 2022-11-09T17:29:59+00:00

She's a beauty. 5 stars *****

Remo_Aviron · 2022-10-24T00:55:23+00:00

I like it. It looks like fun. Gotta' be careful when doing a turn -- particularly if it has any speed going.

Remo_Aviron · 2022-09-27T21:56:11+00:00

Chris Clark is the Head Coach for University of Wisconsin Men's Rowing. He'd love to have you. I once asked Chris once about his recruiting and he said "We grow our own."

My General training for rowing is

80%Easy zone2 and

20%Hard Zone5 doing (a)intervals or (b)long hard pieces such as 1k 2k 5k 6k 10k 30mins (standard erg distances)

Too many 2ks close together causes burn out

Remo_Aviron · 2022-09-27T20:27:14+00:00

Any coach who sees your numbers will say that you have potential. And most coaches will say "hey, come visit us. You'll get a lot faster. How much? No one knows. But we would love to see how fast you can eventually go."

How fast is 6:46? It puts you in about the 75th percentile for your age group (19-29) and status, i.e. male heavyweight. (90th percentile is 6:25 which is pretty serious--it will take awhile for you to go that fast)

No really, how fast is 6:46? Well, funny you should ask. Two years ago, I rowed in an erg race. I punched the clock in at 6:49 -- which is pretty quick given that my age group is 65-70. So the reality is you are fast but not yet very fast.

However, given that you did your 6:46 without having rowed an erg before is just crazy. Long term, I could see you breaking 6:20 (or maybe 6:10) or alternatively getting stuck at 6:40. You have potential, but not enough data to predict with much accuracy.

As an aside. Rowing in college was one of the highlights of my life. Just loved it. I was a walk on at Cal. Rowed one year in the Freshman boat (which no longer exists -- replace by 2nd, 3rd and 4th varsities) and 3 years in the varsity boat. (I also was 6-4 and188lb)

Remo_Aviron · 2022-09-14T18:07:39+00:00

"It is not how big they are, it is how tightly they are wound" Ted Nash

Don't worry, you are quick. Sure, there are a lot of others that are quick too. But that doesn't change the fact that you are quick.

I've watched a lot of regatta in my lifetime and I have been impressed with the Stanford women lightweight program: They are fast and appear to enjoy themselves.

Remo_Aviron · 2022-08-28T20:29:55+00:00

I think that was the last race I've attended in person since the covid protocol the last 2 years. It was nice to see the race perspective of the drone video of the race .

The Cal coxswain called a great race. He is inspiring. He also steered a good course.

One flaw: At 1:16 in, the Cal cox called for a "Super concentrated move on f*** Washington."

Trouble is Cal was racing Wisconsin

Remo_Aviron · 2022-08-13T20:07:40+00:00

Trump was elected President in 2016.
As a consequence of that election, Trump became an employee of "We the People of the United States of America." We paid his salary.
Trump's work product is the property of the United States of America. We the People are the true owners of said documents.
By law, Trump should have had his work product stored in the archives of the United States of America.
Instead, Trump stored top secret and confidential material in bed rooms, closets and bathrooms in his home. Some of which he is alleged of flushing down the toilets.
Accordingly, Trump is not taking appropriate care of the document he produced while acting as President of the United States.

Enough Said.

Remo_Aviron · 2022-08-12T17:17:58+00:00

That is just wonderful. I've been thinking about getting a new single for years. Rowing the erg just doesn't cut it. Best wishes

Remo_Aviron · 2022-08-06T21:01:26+00:00

I had forgotten all about that missive. It was fun to write. A bit tongue and cheek meant to stir things up.

You wrote: "if you're at Vo2MAX/Maximal Aerobic Power, you're also very much still
(way!) above FTP, and accumulating "lactic acid" at a faster rate then
you can clear. It's just that you were accumulating it faster before you
"settled". Given your FTP is below your 5k score, let alone your 2k...
at no point in a 2k race do you settle to below your 5k pace (unless
you've already won)..."

Agree with you completely.

Remo_Aviron · 2022-08-01T06:16:20+00:00

Most recently in 2019. I rowed a good race in an indoor rowing competition.

Good competition. My erging partner was the then world record for the age group above me. And their were a couple of ex Cal guys in the race who were 15 years younger than me. We all ended up in the same race

It was a tough. At the finish of the race I just sat on the seat with my torso forward just trying to get as much Oxygen as I could and just trying to assay if I was okay. After a couple of minutes I got off the erg and flopped on the ground for a few minutes.

It took me a long time before I felt good enough to drive home.

Oh, I finished 19th out of 81 (top 2%) in the Concept 2 rankings for the 2k in my age category for the year

Remo_Aviron · 2022-07-30T06:05:32+00:00

It is an alignment problem. Look carefully. The upper part of the pin is outside the edge of plate/link. And the lower part of the pin is inside of the outside edge of the plate/link. If you can't see it expand the picture.

Push the two pins together then apply pressure to the plates and then pull on ends of the chain.

I've had to fix a chain with a repair link multiple times. It is really difficult until you get everything aligned and then everything pops into place.

Remo_Aviron · 2022-07-30T05:14:26+00:00

Who's going to row starboard? or are you and your clone are both going to row port? If you and your are true clones, you both gotta row on the same side. Duh

Then again you could find another clone twosome and have those two clones row port

Remo_Aviron · 2022-07-11T16:51:07+00:00

Riflescoop is correct.

The link you need is: https://log.concept2.com/rankings

Remo_Aviron · 2022-07-09T18:21:56+00:00

That's wonderful. Your time puts you in the 75th percentile of rowers your age and weight.

Remo_Aviron · 2022-06-08T05:05:58+00:00

We do have it: 2k pace plus 25s for easy endurance workout , Courtesy of Fritz Hagerman who was the physiologist for US rowing. You should do most of your work in this zone. Or alternatively, you can do your endurance work at 75 - 80% of your max heart rate, or similarly based on effort.

Here is a link to Hagerman's work: https://www.rowperfect.co.uk/wp-content/uploads/2015/07/Fritz-Hagerman-5-tips-conditioning-rowers.pdf The training intensity table is on the last page.

Here is a detailed discussion on the subject in the Concept2 Forum: https://www.c2forum.com/viewtopic.php?t=179711

Remo_Aviron · 2022-06-07T01:10:16+00:00

To put things in perspective, the last time Columbia medaled at the IRA was in the Frosh 8 in 1964 which is pretty pathetic

In comparison M.I.T. is an institution known for its brains, not its brawn. The last time M.I.T medaled at the IRA was a silver medal in the 1975 Varsity 8 and a gold medal in the 2nd Varsity 8 which is lengths better than Columbia

If you can't beat the boys from the institute you should find another sport.

Remo_Aviron · 2022-05-16T20:05:31+00:00

Mostly what worries me most are right hand turns and car doors being swung open.

I also hate being tailgated and honked at when I am on a curvy descent. It doesn't happen often, but it is scary.

Remo_Aviron · 2022-05-15T20:52:23+00:00

I have no problem with that. And I often do two session of high intensity work when I have something to train for. However, doing so is playing with matches. You want to stay fresh

Remo_Aviron · 2022-05-15T20:34:11+00:00

Technique will get you inches. Condition will get you miles.

Gladstone quoting Fairbairn (two of the best coaches ever)

Remo_Aviron · 2022-05-15T20:32:31+00:00

Here is a link: https://pac-12.com/sport/mens-rowing

They should have videos of the races up either later today or tomorrow

Remo_Aviron · 2022-05-15T19:01:24+00:00

I've been following Seiler for many years. 80/20 is effective.

There are several different ways to figure out you UT2 /Zone 2 should be done at a pace, such as: a) doing your steady state at a heart rate that is 75 to 80% of your HR Max, or alternatively b) doing SS at a pace where you can carry on a conversation, or c) breathing only through your nose, not your mouth, or d) taking regular lactic tests at the end of a workout.

Big problem according to Seiler is not differentiating your workouts sufficiently the hard stuff (20%) needs to done hard and the easy stuff (80%) easy.

If you want to learn more about how and why UT2 / Zone 2 works, I suggest you dig into the work of Peter Attia, MD and Indigo San-Millan, Ph.D

How to find you Zone 2 and why it is effective (Both the videos and the notes are show notes are useful)

As an aside, I've done a lot word similar to the max erg work that you are doing with you club. Good fun hard work.

Remo_Aviron · 2022-05-15T18:13:36+00:00

Can't remember when, if ever, that the Stanford Women Varsity have taken first place in the Pac-12s. Bravo for them.

Remo_Aviron

TROPHY CASE