How Do I Row A 500m Race

[old] PaulS · Post by **[old] PaulS** » June 8th, 2005, 1:06 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jun 7 2005, 02:48 PM)</b></div></td></tr><tr><td class='quote'>Ah well 1:18.2 is much faster than 1:35.<br /><br />That's a nice improvement, from the way you were training. <br /> </td></tr></table><br /><br /><br />Apparently John does not understand what kind of training a 1:35 at SR=20 is. Perhaps because he's never completed 500M at 1:35, regardless of Stroke Rate. <br /><br />Gary, We gotta get you hooked up with ErgMonitor and find out what kind of force production is involved in your "slow" training... <br /><br />Then those that seem to think that power is generated on something other than the drive can see why that's not the case.

[old] gw1 · Post by **[old] gw1** » June 8th, 2005, 4:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Apparently John does not understand what kind of training a 1:35 at SR=20 is. Perhaps because he's never completed 500M at 1:35, regardless of Stroke Rate. <br /><br />Gary, We gotta get you hooked up with ErgMonitor and find out what kind of force production is involved in your "slow" training... <br /><br />Then those that seem to think that power is generated on something other than the drive can see why that's not the case. </td></tr></table><br /><br />Paul <br /><br />The strapless 500's @ 20 spm have made up 1 or 2 of my 3 or 4 weekly C2 sessions during the final phase (last 16 weeks) of my preperation for surf rowing!<br />1:35 / 500m at 20 spm is the very best i have reached! It does seem slow compared to the actual time trail piece of 1:18.2! I was not able to sustain that rate for all effort pieces! How i gauge my progress is, average out my rate for all the 500m sets done and use that as a target minus .2 - .3 sec for the next session. <br /> The results i've found from this type of training and the 4 x 1000m pieces @ 24 spm is great!<br /><br />Cheers<br />GW <br />

[old] PaulS · Post by **[old] PaulS** » June 8th, 2005, 5:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jun 8 2005, 12:50 PM)</b></div></td></tr><tr><td class='quote'>Paul <br /><br />The strapless 500's @ 20 spm have made up 1 or 2 of my 3 or 4 weekly C2 sessions during the final phase (last 16 weeks) of my preperation for surf rowing!<br />1:35 / 500m at 20 spm is the very best i have reached! It does seem slow compared to the actual time trail piece of 1:18.2! I was not able to sustain that rate for all effort pieces! How i gauge my progress is, average out my rate for all the 500m sets done and use that as a target minus .2 - .3 sec for the next session. <br /> The results i've found from this type of training and the 4 x 1000m pieces @ 24 spm is great!<br /><br />Cheers<br />GW <br /> </td></tr></table><br /><br />No doubt that the results are very good from that sort of training, and it doesn't seem "slow" at all, given the SR cap. Perhaps the folks that think it does seem slow would benefit from giving it a try and reporting back how "easy" they found it to be. <br /><br />Do you attempt to keep each 500m very close to the planned Target?<br /><br />If I ever make it to FL, I'm going to have to look you up and check out this surf boating. It seems a little nuts to this "flat water rower", but definitely intriguing.<br /><br />

[old] NavigationHazard · Post by **[old] NavigationHazard** » June 9th, 2005, 7:05 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jun 8 2005, 04:09 PM)</b></div></td></tr><tr><td class='quote'>...Perhaps the folks that think [a 500m @ 1:35/r20 does seem slow would benefit from giving it a try and reporting back how "easy" they found it to be. </td></tr></table><br /><br />FWIW there's a thread on the UK forum soliciting times: <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=7774' target='_blank'>500m/20 spm</a><br /><br /><br />I have <b>much</b> respect for this as a training exercise -- it's a great way to work on spi, particularly if you're keeping each and every stroke at 3 seconds and not using monitor rounding to help you 'cheat.' Unsolicited plug: ErgMonitor is great for helping you do it right, and providing meaningful feedback.<br /><br />Incidentally a 1:35 is 20.4 spi for the distance, a 1:32 22.5. I'm still working on even one of the latter

[old] PaulS · Post by **[old] PaulS** » June 9th, 2005, 7:24 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NavigationHazard @ Jun 9 2005, 03:05 AM)</b></div></td></tr><tr><td class='quote'><br />FWIW there's a thread on the UK forum soliciting times: <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=7774' target='_blank'>500m/20 spm</a><br /> <br /> </td></tr></table><br /><br />Leave it to the Brits! Of course they may not have the context of this, Gary was doing 12 reps with 90 seconds rest between, a bit tougher than a "one-off".

[old] gw1 · Post by **[old] gw1** » June 9th, 2005, 10:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Do you attempt to keep each 500m very close to the planned Target?<br /> </td></tr></table><br /><br />Yes, VERY much, even in the early weeks when you feel that you can bring the rate down (when it's around 1:45/500), i stick to the planned rate.<br /><br />Cheers<br />GW

[old] PaulS · Post by **[old] PaulS** » June 9th, 2005, 11:54 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jun 9 2005, 06:28 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Do you attempt to keep each 500m very close to the planned Target?<br /> </td></tr></table><br /><br />Yes, VERY much, even in the early weeks when you feel that you can bring the rate down (when it's around 1:45/500), i stick to the planned rate.<br /><br />Cheers<br />GW <br /> </td></tr></table><br /><br />Thanks! I figured you did, but wanted to make sure. It's a very wise (hey wait a second, no wonder you do it!) way to do them, since we don't really know how it's going to end up until about the 10th or 11th rep. The first 6 or 7 always seem too easy, but it catches up quickly in the end. <br /><br />I have a similar interval workout (13 x 300m x 1 minute rest), but not quite so tough, though it is approximately the same number of strokes, which may be the limiting factor. 30 X 0.5 sec = 15 sec, about the limit for Anaerobic power at full exertion.<br />

[old] Canoeist · Post by **[old] Canoeist** » June 9th, 2005, 2:15 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jun 8 2005, 05:06 PM)</b></div></td></tr><tr><td class='quote'>Apparently John does not understand what kind of training a 1:35 at SR=20 is. [right] <br /> </td></tr></table><br /><br />Wow! That is a lot of power! Just holding 1:40 at 20spm, strapless is a very tough task.<br /><br />Regards,<br /><br />Paul Flack

[old] gw1 · Post by **[old] gw1** » June 9th, 2005, 3:06 pm

The GB C2 site has a thread started on this topic and now have a challenge board! There are some good times posted, see below!<br /><a href='http://www.concept2.co.uk/forum/viewtop ... c&start=75' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... =75</a><br /><br />GW

[old] John Rupp · Post by **[old] John Rupp** » June 9th, 2005, 3:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NavigationHazard @ Jun 9 2005, 04:05 AM)</b></div></td></tr><tr><td class='quote'>Incidentally a 1:35 is 20.4 spi for the distance, a 1:32 22.5. </td></tr></table><br />Sounds like the Ranger "double think" method! <br /><br />1:35 is not 1:18, nor is it 1:32.5. A 1:35 pace is a 1:35 pace. <br />

[old] Xavier · Post by **[old] Xavier** » June 9th, 2005, 4:43 pm

That doesn't really add anything to the discussion, John.<br /><br />Well, I suppose neither does this. How ironic. <br /><br />Xav

[old] dadams · Post by **[old] dadams** » June 28th, 2005, 4:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jun 7 2005, 03:23 PM)</b></div></td></tr><tr><td class='quote'>I'd be interested in hearing what rate/setting Dwaynne used when he trashed my 40+ HW 1:18.2 a few weeks ago! <br /> </td></tr></table><br /><br /><br />36 spm. df of 130'ish

[old] John Rupp · Post by **[old] John Rupp** » June 28th, 2005, 5:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NavigationHazard @ Jun 9 2005, 04:05 AM)</b></div></td></tr><tr><td class='quote'>Incidentally a 1:35 is 20.4 spi for the distance, a 1:32 22.5. </td></tr></table><br /><br />20.4 x 20/40 = 10.2<br /><br />20.4 spi at 20 spm is the same as 10.2 spi at 40 spm

[old] PaulS · Post by **[old] PaulS** » June 28th, 2005, 5:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jun 28 2005, 01:09 PM)</b></div></td></tr><tr><td class='quote'>20.4 spi at 20 spm is the same as 10.2 spi at 40 spm <br /> </td></tr></table><br /><br />While it may be the same "Average Watts" for a stroke, it is NOT "the same" in any other way. For instance, while a person may be able to do the later, it would not follow that they could do the former. Plus, it wouldn't be the same ratio, and would likely look quite different to an observer. <br /><br />As usual, your logic is uniquely "Ruppish".

[old] Xeno · Post by **[old] Xeno** » June 28th, 2005, 5:59 pm

Hi <br />Even though 500 meters is a "sprint" in rowing it is already an endurance distance.<br />A true sprint would be a minute or less. Anything beyond that requires the ability to reduce the lactic acid build up in the blood stream. The aerobic capcity for five hundred meters is important. Distance work is therefore also necessary for a solid MAX 500.<br />I would do some specific weightlifting. For example three times five minutes at stroke rate eighteen. Damper setting a little higher than what you usually use for racing or longer distance rowing. This will enhance your TORQUE which is very important too during a 500M MAX.<br />I hope you are all having an nice summer.<br />XENO

Concept2 Forum

How Do I Row A 500m Race

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training