Sprinting

[[old] Neb154]

I have noticed among my various pieces, that it always seems best to sprint, or bring negative splits in for the last 5th of a piece. For instance, on a 2k my sprint begins around 400 meters to go, and on a 10k, around 2000 meters left is when serious negative splits start coming. Any one else experience this or have any comments on this approach?

[[old] Matt Newman]

<!--QuoteBegin-Neb154+Jul 4 2005, 07:45 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Neb154 @ Jul 4 2005, 07:45 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->on a 2k my sprint begins around 400 meters to go... Any one else experience this or have any comments on this approach? <br /> </td></tr></table><br /><br />400m sounds a bit early to be emptying the tanks at the end of a 2K - asking for trouble in the last 150m where pace could slow dramatically.<br /><br />Better to save yourself until 250m (or 200m) to go I reckon.<br /><br />Mind you, we might have different definitions of "sprint".<br />I'm talking about trying to go <u>literally</u> as fast as you can for every stroke.<br />

[[old] Xeno]

Hi<br />Here is my race profile for 5:53 in January of 2004<br />1:28.3 at 500m 1000m 1:29/average 1500 1:29/average and final 500 I was able to sprint to bring the overall average down to 1:28.3. <br />My race attitude for an ergo 2k is to go out the first 18 strokes at a pace which is faster than my final goal. Then I try to milk out my "lead" for as long as possible. I was able to to draw It out until 900 meters to go. Then I had to hold 1:29. At around 400 meters to go I knew I had forty strokes in me and I counted two times twenty. I was able to drop the overall average by .7 of a second.<br />Your sprint ability mirrors how I approach racing.<br />All the best,<br />XENO

[[old] Matt Newman]

Here's a GIFarama of me taken in my last 200m of a 2K PB at the end of last year.<br />This is the kind of "sprint" I was talking about.<br /><br />Definately agree that winding it up from 400m out is a good plan, but giving it 100% (my definition of sprint) for 400m is not possible - for anyone, even for a 400m race - otherwise someone would have broken 40secs running for 400m by now.<br /><br /><img src='http://mattn.uuhost.uk.uu.net/mnpbcirc.gif' border='0' alt='user posted image' />

[[old] John Rupp]

Matt,<br /><br />It is interesting to see the style in your video.<br /><br />Thanks for posting it.

[[old] Citroen]

<!--QuoteBegin-Matt Newman+Jul 5 2005, 06:55 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Matt Newman @ Jul 5 2005, 06:55 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><img src='http://mattn.uuhost.uk.uu.net/mnpbcirc.gif' border='0' alt='user posted image' /> <br /> </td></tr></table><br /><br />What is that guy (on the right of the shot) doing to that erg with his right foot? <br />

[[old] hennmart]

<!--QuoteBegin-Xeno+Jul 5 2005, 07:35 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Jul 5 2005, 07:35 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi<br />Here is my race profile for 5:53 in January of 2004<br />1:28.3 at 500m 1000m 1:29/average 1500 1:29/average and final 500 I was able to sprint to bring the overall average down to 1:28.3.  <br />My race attitude for an ergo 2k is to go out the first 18 strokes at a pace which is faster than my final goal.  Then I try to milk out my "lead" for as long as possible.  I was able to to draw It out until 900 meters to go.  Then I had to hold 1:29.  At around 400 meters to go I knew I had forty strokes in me and I counted two times twenty.  I was able to drop the overall average by .7 of a second.<br />Your sprint ability mirrors how I approach racing.<br />All the best,<br />XENO <br /> </td></tr></table><br />Hi Xeno,<br /><br />What a story! And what a times.<br /><br />Hennie

[[old] jfisher]

<!--QuoteBegin-Citroen+Jul 5 2005, 09:07 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jul 5 2005, 09:07 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Matt Newman+Jul 5 2005, 06:55 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Matt Newman @ Jul 5 2005, 06:55 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><img src='http://mattn.uuhost.uk.uu.net/mnpbcirc.gif' border='0' alt='user posted image' /> <br /> </td></tr></table><br /><br />What is that guy (on the right of the shot) doing to that erg with his right foot? <br /> </td></tr></table><br /><br />Looks like he just finished and is taking his foot out of the straps.<br /><br />Jeff

[[old] Xeno]

<!--QuoteBegin-hennmart+Jul 5 2005, 09:16 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Jul 5 2005, 09:16 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Xeno+Jul 5 2005, 07:35 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Jul 5 2005, 07:35 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi<br />Here is my race profile for 5:53 in January of 2004<br />1:28.3 at 500m 1000m 1:29/average 1500 1:29/average and final 500 I was able to sprint to bring the overall average down to 1:28.3.  <br />My race attitude for an ergo 2k is to go out the first 18 strokes at a pace which is faster than my final goal.  Then I try to milk out my "lead" for as long as possible.  I was able to to draw It out until 900 meters to go.  Then I had to hold 1:29.  At around 400 meters to go I knew I had forty strokes in me and I counted two times twenty.  I was able to drop the overall average by .7 of a second.<br />Your sprint ability mirrors how I approach racing.<br />All the best,<br />XENO <br /> </td></tr></table><br />Hi Xeno,<br /><br />What a story! And what a times.<br /><br />Hennie <br /> </td></tr></table><br />Hi Hennie<br />Thank you for kind words.<br />This style of race composition has suited me so far. So no matter how slow I will get, I will use my worst case split time as my base line and work the averages.<br />I hope you are having a great summer.<br />XENO

[[old] Xeno]

<!--QuoteBegin-Citroen+Jul 5 2005, 08:07 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jul 5 2005, 08:07 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Matt Newman+Jul 5 2005, 06:55 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Matt Newman @ Jul 5 2005, 06:55 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><img src='http://mattn.uuhost.uk.uu.net/mnpbcirc.gif' border='0' alt='user posted image' /> <br /> </td></tr></table><br /><br />What is that guy (on the right of the shot) doing to that erg with his right foot? <br /> </td></tr></table><br />Is he kicking the rowing machine because he is angry at his time or is it an illusion since the clip repeats itself so quickly?<br />XENO

[[old] Maxel]

I don't wanna be brazenly, in the face of my more worse results, but i wanna make am comment to Matt Newman's rowing-technique:<br />I think he should use his legs more to get a strengther drive then by pulling with his arms an less leg-using.<br />I know he sprints in the clip, but also in a sprint it's more effective to use the legs to get an stronger drive.<br />Examples: Look on the two persons rowing behind him.<br /><br />Please comment my opinion and post another suggestions.

[[old] jfisher]

<!--QuoteBegin-Maxel+Jul 5 2005, 04:48 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Maxel @ Jul 5 2005, 04:48 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I don't wanna be brazenly, in the face of my more worse results, but i wanna make am comment to Matt Newman's rowing-technique:<br />I think he should use his legs more to get a strengther drive then by pulling with his arms an less leg-using.<br />I know he sprints in the clip, but also in a sprint it's more effective to use the legs to get an stronger drive.<br />Examples: Look on the two persons rowing behind him.<br /><br />Please comment my opinion and post another suggestions. <br /> </td></tr></table><br /><br />If you look really close, you will see that his left leg must be significantly shorter than his right leg. His left leg is fully extended but his right is not. Or he's just plain crooked on the seat. Is that what you were looking at??<br /><br />Jeff

[[old] Matt Newman]

<b>Am quite happy with my sprint technique.</b> The technique you see there is the technique I used to get my 1:16 top speed and is also the technique I used for most of my 500m PB (currently No1 Male LWT in 2006 online rankings - so it can't be too bad)<br /><br />Having said that - in that particular race, despite possibly having the fastest last 200m, I finished last (5th out of 5) in my category overall. <br /><br />UK M30-39 LWT competition is pretty fierce.<br />Winning time was 6:22<br />Chap "kicking" finished 4th in 6:38<br />I finished 5th with 6:45 <br /><br />Maybe I should start the sprint a bit earlier <br /><br />(Don't know what's up with the legs - thing they are just wobbly 'cos the tank is nearly empty)<br /><br /><br />

[[old] PaulS]

<!--QuoteBegin-Matt Newman+Jul 5 2005, 01:53 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Matt Newman @ Jul 5 2005, 01:53 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><b>Am quite happy with my sprint technique.</b> <br />used to get my 1:16 top speed<br />used for most of my 500m PB<br />race, Winning time 6:22, I finished 5th out of 5 in 6:45<br /><br />Conclusion:<br />(currently No1 Male LWT in 2006 online rankings - <b>so it can't be too bad</b>) <br /> </td></tr></table><br /><br />Interesting way of looking at it.

[[old] Carl Henrik]

<!--QuoteBegin-Maxel+Jul 5 2005, 08:48 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Maxel @ Jul 5 2005, 08:48 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I know he sprints in the clip, but also in a sprint it's more effective to use the legs to get an stronger drive.<br />Examples: Look on the two persons rowing behind him.<br /><br />Please comment my opinion and post another suggestions. <br /> </td></tr></table><br /><br /><br />In a real sprint, like a 200m dash or the last hundred in a 2k, it's not about being effective but bringing the most energy possible into the flywheel no matter at what cost. Cutting the recovery a bit short is useful for this [edit: Matt seems to be cutting it very short, but the angle of the camera makes it tricky to see]. For a complete 500 I don't think this technique is good. It will consume too much oxygen. Initiate and finish with a short recovery is ok but the bulk of the piece should be done with long and firm but relaxed drives and relaxed and unstressed recoveries. Being able to keep a low rate (~40) I think is essential for a good 500. This means you primary need to have a rather high max SPI and strength endurance to match. Anyway, this is the way that I do it.