Repetitions

[old] John Rupp · Post by **[old] John Rupp** » July 26th, 2004, 1:44 am

Is it better to do repetition sessions at an even pace, or progressively, i.e. with negative splits. When going for a fastest average time for a workout, I've usually done them at a very even pace or else a slight progression. Other times I have started rather slowly and built through the session, with the last repetition somewhat faster than the others. This progressive method doesn't give as fast of an average pace, however it certainly results in a stronger and fresher finish. Perhaps this is a better preparation for feeling stronger in subsequent sessions, time trials and races. The swimmer, Michael Phelps, does his repetitions progressively. For example, amongst other swimming he did 10 reps of 200 meters in 2:28, 2:25, 2:23, 2:21, 2:19, 2:15, 2:13, 2:12, 2:09, and 2:04.4. Considering my own training, a hard even paced session can be a grueling affair, pushing the edge all the way through, and finishing flat with not much energy to push much faster at the end. Either that or depleting my energy by doing it anyway. How does this lead to rowing any faster? More often it leaves me wondering how I would be able to go any faster, or even make it through rowing the same pace the next time. On the other hand, rowing progressively ensures plenty of energy, while looking forward to speeding up each repetition through the session, and a very nice speed pickup at the end, with energy to spare. This progressive method gives me a reserve, not only of energy for improvement, but mentally as well, to keep rowing faster in subsequent efforts. Have others of you done your repetition sessions both ways and, if so, what is your feeling about them.

[old] Carl Henrik · Post by **[old] Carl Henrik** » July 26th, 2004, 9:09 am

It's natural to be a bit stiff on the first rep so doing that a bit slower is natural. Wanting to pull your all out on the last rep is also natural so having the best effort there is natural. I do my 4x1k:s with a slight progression, just a few watt. The third rep may be a bit slower than second if need be to have respurces left for last rep, but just as often it's a bit faster, it depends on how you feel you stacked up against your goal pace. Bulding a progression can be a way to push yourself to more than you otherwise could, by working _with_ the body and _with_ the mind. Leaving an all out 4x1k it's great to feel excited about yourself and what you managed to do in the last rep. It makes you come back for more with enthusiasm. Off course, failing terribly in the last rep may make you eager to come back with a vengeance. You should choose the set up that suits your body and mind the best.

[old] John Rupp · Post by **[old] John Rupp** » August 1st, 2004, 3:26 pm

A consideration is the type of rower. Some rowers are better at speed, others are better at endurance. The speedsters can easily do their repetitions all at even pace, as the pace is much farther from their top speed. Endurance rowers would have a more difficult time, as every repetition would be much closer to top speed. The objective especially for endurance rowers, however, is to keep developing more speed, along with endurance. I think this is best accomplished with progressive repetitions, having a reserve, and gradually picking up the speed through the session. This way more speed is developed, the session is not as grueling and energy draining overall, and the rower is more fresh for improvement and rowing faster the next time.

[old] raverlaw · Post by **[old] raverlaw** » August 25th, 2004, 12:58 am

I'm still very new to erging, but find that negative splits give the best workout and a mental boost as well. Whether I'm doing reps or just a long set, I try to better my pace for each successive rep or split. If I'm really going all out, I let my next-to-last split be no slower than the one before it, and then try to beat it on the last split. Knowing that I'm getting even a little faster as I go along helps me a lot mentally, and it avoids the temptation to try too hard, too soon. I get a better warm up by decreasing the time for each split. By the way, I'm rowing for general fitness and weight control, not to be competitive, but someday I'd like to do a 2K race just for grins.

[old] Nancii · Post by **[old] Nancii** » August 25th, 2004, 1:10 pm

I am a great believer in pulling even splits. If you are pulling an easier first piece so that you can go faster on the last piece aren't you training yourself to do that in a 2K race? If the pace is too difficult to complete the pieces, then I would think the pace is too high...try reducing the pace and pulling even splits, and then the next workout reduce the pace by two-tenths. The 4x1K workouts are really really hard, but it is really nice to see that progression to faster and faster splits as the year progresses...so approximately 26 weeks to Crash-B's and each week you lower your splits by two tenths ( 1- 4 x 1k workout/week), so you will be going 5 seconds per 500/m faster by then than you are now, sounds pretty good to me !!!! ( I sure hope I calculated that right ) I work on pulling the target stroke rates and pace for each stroke of every workout,in the belief that not only are you training your body but you are also training your mind to race. Nancii

[old] John Rupp · Post by **[old] John Rupp** » August 25th, 2004, 4:27 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nancii @ Aug 25 2004, 10:10 AM)</td></tr><tr><td class='quote'>If you are pulling an easier first piece so that you can go faster on the last piece aren't you training yourself to do that in a 2K race? </td></tr></table> If you stop after 1000 meters aren't you training yourself to do the same thing and stop at 1000 meters in a race?

[old] Nancii · Post by **[old] Nancii** » August 25th, 2004, 6:34 pm

Very cheeky John !!!! Good question. Now I am going to be wondering that every time I do a 1k piece !!! I tried doing 2K pieces at race pace as a workout... I did not make any improvement, and 1x2k was the max I could do per workout (at that intensity). Breaking it down to 1k pieces enabled me to do more total volume at race pace and above. I do 2K pieces as well (4x2k) but they are slightly below race pace, as well as other workouts of varying pace and stroke rates. Every person is different and what works for some obviously does not work for others... I have been doing some reading about fartlek training and it is a very useful and well-documented training tool...I however prefer the even split/even paced pieces as I am much more of a Clydesdale (plodding away) than a Thoroughbred. Nancii

[old] Pete Marston · Post by **[old] Pete Marston** » August 29th, 2004, 4:19 am

I find negative splitting on reps sessions the easiest way to do them. Like others have said, you warm up more gradually, feel better on the later reps, and can push harder towards the end of the session. So I try to do all my rep sessions completely even split, because I find it much harder mentally, and so it provides better training for me. Say you're doing a 4 x 6min session, as I did yesterday. Do the first one too slow, and it's just like a warm up and then it's a 3 x 6min session really. I like to do every stroke on the split I want, and constant rate. Only difference is I will allow myself to sprint towards the end of the last rep, but not on the first 3.

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