Endurance

[[old] grimsby1]

My strength has always been endurance, since I am a lightweight, but when I entered grade 12 this year, and my crew had even higher expectations and goals, I needed to build my aerobic base so as to increase my performance. My pb for 6km in grade 11 was 21:56, and I was so happy to beat 22 minutes. However, I never imagined improving much on it, because it seemed to me like I had given it all I had. Similarly, my 2k score in grade 10 was 6:49, and I didn't pb in grade 11 on 2km, which was a little discouraging.<br /><br />The training that we have done this winter consisted of long and strong peices. This may seem like common sense to people who have any understanding of how the aerobic system works, but I am trying to emphasize just how much of a difference it can make. <br /><br />My crew and I do an hour erg almost every weekday morning, and weights or short erg after school. We take one day of a week, which is a must for any athlete -- rest is just as important as workouts are. <br /><br />I never expected my endurance to increase as much as it did as a result of these long distance ergs, for example, I think my pb for an hour last year was a 1:59 split, but this year I saw huge improvements, when I rowed a 1:57 hour, then ultimately pulling a 1:54 hour. At this point, I thought I was peaking, however, a few days later I pulled a 75 minute erg test for my coach at a 1:52.5! I had definately increased my aerobic capacity as a result of long ergs. Much the same, I have taken about 40 seconds off of my 6km from last year, which is now a 21:23 pb, and my 2km is now on the verge of breaking 6:40. <br /><br />I hope that other athletes will take into mind the effect of long ergs, because as evidenced by myself, they can really improve your performance.<br /><br />Long ergs should be done at a lower rate (ie 16-20spm) and it's always so much easier if you have people to row with. Also, make sure that you gradually increase your distance and frequency of workouts, for example, dont start doing an hour erg a day if you have never done one in the first place.<br /><br />I am no expert, and I'm not really a coach, but if you follow this outline, I ensure that you will have better races on the erg; which will ultimately translate into better performance on the water.<br /><br />Good Luck<br /><br /><br /><br />

[[old] mpukita]

Awesome improvements! Keep up the hard work ... it will continue to pay off.

[[old] Chad Williams]

<!--quoteo(post=55745:date=Feb 13 2006, 01:03 PM:name=grimsby1)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(grimsby1 @ Feb 13 2006, 01:03 PM) </b></div></td></tr><tr><td class='quote'><!--quotec-->Long ergs should be done at a lower rate (ie 16-20spm) </td></tr></table><br /><br />This is very true, I row 20spm for 90 minutes 2 times a weeks at 1.52 pace and also a session at 18spm at 1:52 pace up to twice a month if possible (1 minimum).<br />These session make you strong and build a great base to work from.<br /><br />Well done on working hard, it does pay off. Keep it going.<br /><br /><br /><br />

[[old] akit110]

<!--quoteo(post=55745:date=Feb 13 2006, 01:03 PM:name=grimsby1)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(grimsby1 @ Feb 13 2006, 01:03 PM) </b></div></td></tr><tr><td class='quote'>Long ergs should be done at a lower rate (ie 16-20spm) and it's always so much easier if you have people to row with. Also, make sure that you gradually increase your distance and frequency of workouts, for example, dont start doing an hour erg a day if you have never done one in the first place.<br />Good Luck<br /> </td></tr></table><br /><br />I was surprised when this advice (long pieces done at low rates) came up again and again on this forum given that the standard event distance is a mid-distance length done at a much higher rate. I used to think what happened to specificity of training (i.e. train like you race). <br /><br />But from my own limited personal experience, when I moved away from daily longer rows (10K or above for me), done at lower spm (usually strapless) in my training, my pace for all distances started to increase (even if I added speedwork). So recently, I have gone back to this type of training.

[[old] hjs]

<!--quoteo(post=55745:date=Feb 13 2006, 07:03 PM:name=grimsby1)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(grimsby1 @ Feb 13 2006, 07:03 PM) </b></div></td></tr><tr><td class='quote'>My strength has always been endurance, since I am a lightweight, but when I entered grade 12 this year, and my crew had even higher expectations and goals, I needed to build my aerobic base so as to increase my performance. My pb for 6km in grade 11 was 21:56, and I was so happy to beat 22 minutes. However, I never imagined improving much on it, because it seemed to me like I had given it all I had. Similarly, my 2k score in grade 10 was 6:49, and I didn't pb in grade 11 on 2km, which was a little discouraging.<br /><br />The training that we have done this winter consisted of long and strong peices. This may seem like common sense to people who have any understanding of how the aerobic system works, but I am trying to emphasize just how much of a difference it can make. <br /><br />My crew and I do an hour erg almost every weekday morning, and weights or short erg after school. We take one day of a week, which is a must for any athlete -- rest is just as important as workouts are. <br /><br />I never expected my endurance to increase as much as it did as a result of these long distance ergs, for example, I think my pb for an hour last year was a 1:59 split, but this year I saw huge improvements, when I rowed a 1:57 hour, then ultimately pulling a 1:54 hour. At this point, I thought I was peaking, however, a few days later I pulled a 75 minute erg test for my coach at a 1:52.5! I had definately increased my aerobic capacity as a result of long ergs. Much the same, I have taken about 40 seconds off of my 6km from last year, which is now a 21:23 pb, and my 2km is now on the verge of breaking 6:40. <br /><br />I hope that other athletes will take into mind the effect of long ergs, because as evidenced by myself, they can really improve your performance.<br /><br />Long ergs should be done at a lower rate (ie 16-20spm) and it's always so much easier if you have people to row with. Also, make sure that you gradually increase your distance and frequency of workouts, for example, dont start doing an hour erg a day if you have never done one in the first place.<br /><br />I am no expert, and I'm not really a coach, but if you follow this outline, I ensure that you will have better races on the erg; which will ultimately translate into better performance on the water.<br /><br />Good Luck<br /> </td></tr></table><br /><br /><br />well done.<br /><br />I personaly never did much long work. But I am just giving it al try. I do 3 longer pieces a week now. At relatief low rates and not slow a piece. I will see what it will do. <br />keep up the good work.!<br />

[[old] george nz]

Interesting comment from our current top middle distance runner (just PB'd with a 3:52.* mile) that in the next 3 weeks as he builds up to the Commonwealth games he is looking to build his long Sunday run back up to over 2 hours!!<br /><br />2k is an endurance event, not a sprint (trouble is sitting for that long is not fun)<br /><br />George

[[old] mpukita]

<!--quoteo(post=55779:date=Feb 13 2006, 04:19 PM:name=george nz)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Feb 13 2006, 04:19 PM) </b></div></td></tr><tr><td class='quote'>Interesting comment from our current top middle distance runner (just PB'd with a 3:52.* mile) that in the next 3 weeks as he builds up to the Commonwealth games he is looking to build his long Sunday run back up to over 2 hours!!<br /><br />2k is an endurance event, not a sprint (trouble is sitting for that long is not fun)<br /><br />George<br /> </td></tr></table><br />George:<br /><br />And even 2 hr. runs aren't as much as some milers do. When I was in high school (1973 to 1976), my friend was our top miler ... just about broke 4:00 (I believe his best as a schoolboy was 4:02 or 4:03). Our coach believed in lots of distance training for the event -- all year round. We'd regularly be "asked" to do 10 to 20 milers on the weekend ... usually 10 to 13 on Saturday, and a 15 to 20 miler on Sunday. At a very controlled pace ... not pushing it too much, but not "dogging it" either. He (my friend) actually pushed these runs much more than the rest of us ... perhaps a bit too much ... he was often sick from overtraining.<br /><br />I know there were other teams where the middle distance runners did even more distance, and all had Top 10 middle distance runners in the state (New York) - mile, steeplechase (3K), and 2 mile events. I'm showing my age with the non-metric events!<br /><br />-- Mark<br /><br />Whoops -- 4:07.9 actually. Steve Francis ... see ---><br /><br /><a href="http://www.cs.uml.edu/~phoffman/nats/milers1.htm" target="_blank">http://www.cs.uml.edu/~phoffman/nats/milers1.htm</a><br /><br />Thanks -- Mark<br /><br />We also had a 4:12 miler ... Rich Hanson ... a trip down memory lane ...

[[old] jbell]

Great to hear about your improvements. Everyone on the crew team says to do these, but I hate long peices. The longest I have done to date is only 65min. I did 1 2k over the break and got 7:03.2, but I was sick. The weird thing was I did the whle thing at only a 27spm. I usually keep it around 30. Over them summer I'll try to get my 6k below 22min and 2k below 6:40 (if it isnt by the end of the season). 1:52 for 75min is REALLY good.

[[old] george nz]

Mike I am convinced the 2 biggest mistakes most of us make are:<br /><br />1/ Set the drag to high when learning to row<br /><br />2/ Thinking that becuase it is only 2k it is 'just a middle distance event'<br /><br />Lessons to learn the hard way <br /><br />George<br />

[[old] Ben Rea]

i have been doing winter crew....i have seen no improvements, i have been getting worse.

[[old] jbell]

<!--quoteo(post=55880:date=Feb 14 2006, 08:25 PM:name=Ben Rea)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 14 2006, 08:25 PM) </b></div></td></tr><tr><td class='quote'>i have been doing winter crew....i have seen no improvements, i have been getting worse.<br /> </td></tr></table><br />Have you been pushing yourself??

[[old] Ben Rea]

haha! very much! crew is my passion....although my erg scores just get worse, i cant amy of my pr's, ever

[[old] ninthman]

Awesome work, grimsby!<br /><br />I absolutely agree. Since I am/was much more a coach and cox than a rower, I've essentially been doing long-and-strong work for six years, only doing shorter stuff occasionally in the ten weeks or so during the months the collegians are stuck in the erg room doing dryland. Just lots and lots of 60, 70, 80 minute pieces with the occasional extended-remix erg of 100 or 120 minutes.<br /><br />You just keep improving. Your economy of movement improves, your cardio base widens, and you get mentally tough. It's very satisfying. I absolutely beat my head against the wall, every year, trying to get my athletes to commit to erging a million meters over summer break....

[[old] Ben Rea]

<!--quoteo(post=55779:date=Feb 13 2006, 04:19 PM:name=george nz)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Feb 13 2006, 04:19 PM) </b></div></td></tr><tr><td class='quote'>Interesting comment from our current top middle distance runner (just PB'd with a 3:52.* mile) that in the next 3 weeks as he builds up to the Commonwealth games he is looking to build his long Sunday run back up to over 2 hours!!<br /><br />2k is an endurance event, not a sprint (trouble is sitting for that long is not fun)<br /><br />George<br /> </td></tr></table><br /><br /><br />i could have sworn 2k's were sprints........C.R.A.S.H.- B sprints.....? isn't that what they come them?

[[old] Tiff]

lol, its not supposed to be a sprint, its supposed to be a high endurance race. But the danes treat it like a sprint! think we could take a big leaf out of their book on how to train for lwts! i know most of their top lwt ergers go at 35spm+ for 2k. this is a great display of aerobic capacity.<br />long ergs do work though, i just do them at higher rates!