500m Technique

[[old] Lee Buckley]

I'm doing the Redgrave Challenge tonight and want to get your thoughts on 500m strategy. <br><br>1-What drag setting do you use for 2k and what do you use for 500m <br>2-How do you pace it, fast start, slowish middle, sprint finish or flat out until you hit the wall and then hold on <br>3-What's the difference between your 500m time and your max pull? <br>4-Do you shorten the slide and use less back extension? <br><br>My max pull is 1:12, my current 500m time is 1:24, I want to get close to or below 1:20. <br><br>I use 135 for everything but my 500m time was on 163.

[[old] Carl Henrik]

1) I use 135 for 2k, 16X for 500m. <br><br>2) 6 strokes all out, controlled slow down (about 6 strokes) to a relaxed but hard pace (1:25). Try to stick to every pace second as long as I can. Ending at 1:30 pace. <br><br>3) max pull 1:14, 500m 1:26<br><br>4) No, possibly at the start and finish.

[[old] matej]

ad. 1<br>Could you tell me, please, how you recalculate those drag settings?<br>I usually use 5,5@2k, 6@1k & 6,5-7@500m<br><br>ad. 2<br>5 to 6 strokes all out, slow down, then control my pace time, tearing off 1-2 seconds from p.t. at the last 80-100 meters<br><br>ad. 3<br>max pull 1:11<br><br>ad. 4<br>use less back extension at first 3-4 strokes

[[old] Graham Benton]

Lee - see you there!<br><br>I think the drag is set for all the teams - it says it will be on damper 5 which could mean we are all on different drags but hopefully they will just set a consistent drag.<br><br>Are you the quickest in your team? What was your team time?

[[old] SteveV]

What is the Redgrave Challenge ??

[[old] Graham Benton]

It's a competition that is open to all Sona gyms - they are mostly corporate gyms. Teams of 4 were invited to pull the fastest 2K - 4 x 500m with changeovers. Top 40 ish teams have qualified for a final tonight. Winner wins a trip to Athens for the final of the rowing I think.

[[old] Lee Buckley]

We're all in the low 1:20's for 500m.<br><br>I'm rowing for Deutsche Bank, one of our crew in the VIII is a personal trainer there and he asked me to sit in last night.<br><br>Free drink and food, couldn't really say no!!!<br><br>See you there, what time are you going for?

[[old] Graham Benton]

I did a 1:14.9 in the heat so hoping for something similar. We've got Rob Smith who is a 1:16 man and 2 low 1:20's lightweights so hopefully in a good position.

[[old] Lee Buckley]

Is it a 500m or a 2k with changeovers?<br><br>I was only invited to do it last night so I don't know any of the information about it.<br><br>Redgrave is competing isn't he, who is in his team?

[[old] Graham Benton]

It's a 2K with changeovers. Do you know what your team did to qualify? Redgrave is meant to be rowing, but I doubt he will be going flat out and his team are rowing for fun as I reckon he might get a trip to Athens anyway!

[[old] Lee Buckley]

True, I reckon his place is already booked!!!!<br><br>Not sure what the team got, I think it was 1:20 and then 1:22, 1:23, 1:24 ish pace.<br><br>I want to try and get below 1:20.<br><br>I'm struggling with the max pull at the moment, I've got the power but just don't seem to be able to get back up the slide quick enough.

[[old] Graham Benton]

We think a team qualified with around 5:35 so that was probably your guys then.<br><br>Are you a member of the gym then as you're meant to be!!

[[old] Lee Buckley]

Of course.