Concept2 Forum

When doing erg tests and trying to reach for personal bests, is the best strategy to simply do above your intended average for 75% of the erg and then drop it down?<br /><br />I was hoping to get a personal best of 1:53 on the 5k erg. I was rowing at 1:53 for most of the race until the final 1000 meters when I simply just totally died out. I ended up with a 1:57 split!<br /><br />Should I have been going at 1:57 for most of the race instead?

Some people approach a 2km TT differently. There is a short discussion on the topic o the uk site <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=9027' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 027</a><br /><br />It just discusses how different people tackle a 2km peice. Hope this helps<br /><br />

I prefer to row just above the intended split, say at about 1:54 when the target is 1:53 and then batter along for the last 500, ramping up steadily to the finish. I'm not looking at the clock at all, just concentrating on the stroke and trying to push myself as hard as possible, particularly with 250 to go.<br /><br />I also like the sense of feeling that I have put EVERYTHING into it as I lie in a crumpled heap on the rower.

<!--QuoteBegin-eannamac+Nov 22 2005, 11:46 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(eannamac @ Nov 22 2005, 11:46 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I prefer to row just above the intended split, say at about 1:54 when the target is 1:53 and then batter along for the last 500, ramping up steadily to the finish. I'm not looking at the clock at all, just concentrating on the stroke and trying to push myself as hard as possible, particularly with 250 to go.<br /><br />I also like the sense of feeling that I have put EVERYTHING into it as I lie in a crumpled heap on the rower. <br /> </td></tr></table><br /><br /><br />Starting to fast is always wrong. You will build up to much lactic accid. If you rowed 1.53 and had to go back to 1.57, 1.53 was to hard to begin with. <br />Next time try 154 /154,5 for starters en keep this pace steady untill at leest 3 k. At that point feel if you have energy enough. Do you, en try to speed up a little, if not try to maintain your pace.<br />In general you should always be caple to speed up in the last 500 m. If you can't the starting pace was to fast.<br /><br />ps if you rowed 4k in 1.53 then you should be able to row 154 on the hole 5.

Since you held 1:53 for 4k, you should be able to do 1:54 - 1:54.5 for most of the piece, then bring it down in the last 500 to 1000 meters.<br /><br />Then the next time, aim to get to your previous average by 4k, and bring it down again faster in the last 500 - 1000 meters.

Find the highest pace you can maintain for three minutes (or some other time period). Then do intervals a that pace, with rest periods of 3 times longer. Gradually over a few weeks keep reducing the rest period.<br /><br />For a PB, you have to be just below Lactate Theshold nearly the whole time. You can crank it up the last 45-60 seconds, maybe a bit longer, because that is how our energy systems work.<br /><br />You also want to have a very good, thorough warm-up. That will make a huge difference.<br /><br />I set a team best erg mark in 1971, unknown to me and unintentionally. <br /><br />I did 10 minutes at my 3 minute avg erg speed for an all out workout, with my body's correct brake weight. Turned out to be easy. Usually I was about 490 rpm, 440 rpm, 420 rpm, for a 450 avg. I did not think I could do 10 minutes at 450 rpm, but I tried, and held the pace the whole time. I did not burn myself out. I was hot, and sweaty, but only a little tired.<br /><br />I got about 5-6 minutes rest.<br /><br />Then I loaded up all the brake weight, equivalent for a 250 lb oarsman. A couple guys watched, not expecting much. I did not know what to expect. I ran off a 1 minute piece at 675 rpm, and was not tired. Correct that. I was not tired, I was not out of breath; I was surprised and a bit disappointed because it seemed the machine was off. A couple guys there asked if I greased the flywheel. I didn't.<br />They got on and tried the machine. They were not warmed up, and it was the struggle we normally thought it should be. They looked at me like I was a witch.<br /><br />That 675 rpm was something more like what a 250 lb guy did with my brakeweight, not the other way around. It was not considered difficult, it was unbelievable. I'm glad I had witnesses. 550 rpm by the team superjock was considered an incredible score with that brake before that.<br /><br />Coach heard about it, and changed the way we did erg workouts ever after. <br /><br />Do your warm-ups.

<!--QuoteBegin-ljwagner+Nov 22 2005, 06:20 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ljwagner @ Nov 22 2005, 06:20 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->You also want to have a very good, thorough warm-up.  That will make a huge difference. <br /> </td></tr></table><br /><br />There's a good discussion of warm-ups in this paper<br /><a href='http://www.powerbreathe.com/pdf/research-rowing.pdf' target='_blank'>http://www.powerbreathe.com/pdf/researc ... pdf</a><br />[Page 2 column 2]<br /><br />I did that, almost, twenty minute: 4',4',3',1',30",2',45",2',30",2' warm-up for BIRC.