Concept2 Forum

whenever i do an erg piece such as the 5k i did today i find it easy for the first 3 k and then it hits me like a brick wall and the last 2k the splits go up. same thing happens after about 900 meters of 2k. i'm fairly sure this is to do with lactic tolerence. how can i prevent this happening, any advice guys. i'm a lighty.

<!--QuoteBegin-Trident_101+Dec 8 2004, 12:44 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'><span class='genmed'><b>QUOTE</b></span> (Trident_101 @ Dec 8 2004, 12:44 PM)</td></tr><tr><td class='quote'><!--QuoteEBegin--> whenever i do an erg piece such as the 5k i did today i find it easy for the first 3 k and then it hits me like a brick wall and the last 2k the splits go up. same thing happens after about 900 meters of 2k. i'm fairly sure this is to do with lactic tolerence. how can i prevent this happening, any advice guys. i'm a lighty. <!--QuoteEnd--> </td></tr></table><br> Being a lightweight has nothing to do with it. You're just starting your session too fast for your current level of fitness. The simple answer is to start more slowly at a pace you are able to maintain through the piece. <br><br>My recommendation is to use a HR monitor to guide your effort. If you don't want to do that, next time you do a piece, start out about a second or two less than your average per 500 from the 5K from today and hold it until 1500 or so to go. If you feel good at that point, you can speed up gradually through to the finish. Then use that new average to guide you the next time.

i got my pb by from 18.29 down to 18.14 today so that was part of it but i need help on lactate tolerance etc.

You're in a good position because the first part of your races feel easy.<br><br>Thus it sounds like you have excellent speed.<br><br>Increasing your distance will help you to maintain your speed through the 2k and 5k events.

<!--QuoteBegin-Trident_101+Dec 8 2004, 01:15 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'><span class='genmed'><b>QUOTE</b></span> (Trident_101 @ Dec 8 2004, 01:15 PM)</td></tr><tr><td class='quote'><!--QuoteEBegin--> i got my pb by from 18.29 down to 18.14 today so that was part of it but i need help on lactate tolerance etc. <!--QuoteEnd--> </td></tr></table><br> If you are going to ignore good advice from Coach Gus, and restate the information that he had when he gave you an answer, why ask the question in the first place? (his answer gives you advice on managing lactate production)<br><br>You may as well just accept the pat on the head and a "good boy!", with no substance.<br><br>To give you more specific advice, you would need to provide a bit more detail, i.e. 500m splits and Stroke rates for the entire piece would be helpful. Or at least the difference in your pace from the first 3K and after you blow up.

sitting 1.48-1.49 till about 2k to go, then up to 1.51 and the last 1k was at around 1.53.

<!--QuoteBegin-Trident_101+Dec 8 2004, 11:15 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'><span class='genmed'><b>QUOTE</b></span> (Trident_101 @ Dec 8 2004, 11:15 PM)</td></tr><tr><td class='quote'><!--QuoteEBegin--> sitting 1.48-1.49 till about 2k to go, then up to 1.51 and the last 1k was at around 1.53. <!--QuoteEnd--> </td></tr></table><br> Did the Stroek rate go way up or did it remain about the same at the end?<br><br>This doesn't look like a lactate issue, but much more like losing your relaxation and starting to work against yourself. Could be that you didn't get warmed up enough.<br><br>If you are planning another one of these, flip your paces around and see what happens.<br>1K - 1:52<br>1K - 1:51<br>then go to 1:48 steady, until you are in the final 1K and start to build up from there and see how low you can drive the average pace.<br>

Did you keep an eye on muscular endurance? That may be the issue, here.<br><br>AM

You are going into oxygen debt. You are using more oxygen than you can take in. Lactic acid is building up in your muscles which is causing you to slow down.<br><br>Coach Gus is right when he said that you are going out to fast. Right now, you just aren't pacing yourself correctly. The most efficient way to race would be to go with even splits throughout. Figure out what your average pace is and try to maintain that.<br><br>In a race like the 2K, you are going to go into oxygen debt, there's no way around that. You need to train your body to be able to tolerate rowing when there is lactic acid building up in your muscles. The best way to do that would be to do intervals at racing pace (or slightly faster) and gradually decrease the rest interval. You should also do longer rows (20-30 minutes) at your anaerobic threshold. This is where your heart rate goes up to about 85% of max.

Sounds like classic fly and die, to me and I should know <br><br>Also maybe his base metres is not big enough. ie not enough long rows.<br><br>try doing 4 x 5k at 20, 22, 24, 26 spm and see how you go

I think you started too fast and that you also lack endurance!<br>When I did my pb of 18:07, my splits were: 1:49.6, 1:49.6, 1:49.4, 1:48.9 and 1:46.0; my heart rate increased steadily from 161 to 174 bpm.<br>The last thing you want is to go above lactate threshold early in the race.<br>You should add some descending intervals like 3x1000m with 0:30 rest. The first 1000m at 1:54 the next one at 1:50 and the third at 1:46. You repeat this 2 times. It should help in finishing your 5k strongly! <br><br>Francois (46 lwt)

Thanks guys this is some good stuff

maybe you just need to really push through it... a lot of people hit walls in pieces like the ones you described at the same time as you do... Its just something you deal with... if the split goes up fine, but bring it down in the last 1000, or 500 for a 2k.