how to increase my anaerobic alactate capacity???

trap_star · Post by **trap_star** » May 25th, 2008, 5:56 pm

I've found that over the past few winters I have made good improvements in 2k, and 5k times, and although I don't have the best scores on the team I am pretty competitive. However when comparing things like lowest pull, and 60 second pieces I am really lacking, even being outdone by people with slower 2ks than me.

I believe that if I can increase my anaerobic alactate capacity the benefits may also aid in my other longer erg pieces. I recall an article from Rowing News awhile ago stating the benefits of peak power, but was wondering if anyone had some input on how I would go about doing this?

Should I work on some 10ons/10off with a max damper? low rate? high rate? 20-30 second pieces until failure? Anyone else done something similar?

Jamie Pfeffer · Post by **Jamie Pfeffer** » May 25th, 2008, 7:17 pm

Hi, Trap. Do you mind if I ask your age? I don't mean to hassle you, at all. But if you're a teenager, or even in your low 20s, please be careful when you increase the damper and pull max power pieces. Because I row those pieces now, and have for 17 or 18 years, I'll admit that I'm a bit of hypocrite. But then again I've also injured myself. So now I always warm-up, start slowly, increase the damper gradually, and stop before I get so tired that my form sags.

Please do ask your coach if she/he agrees with that type of training for you. And ask her to watch your technique when you row high-damper pieces (at least at first). The same goes for plyometrics and explosive lifting, such as high pulls, cleans, jump squats, deadlifts.

This forum is a great training tool. But your coach should be your first source of information.

All the best,
Jamie

trap_star · Post by **trap_star** » May 25th, 2008, 7:21 pm

Jaime, I am 20 years young. I understand and respect your concern and opinion. The last thing I want to do is injure myself, so if I do follow thru I will be very careful and steady about high damper pieces.

NavigationHazard · Post by **NavigationHazard** » May 26th, 2008, 1:19 am

Cheers, unless you are glaringly deficient in strength I wouldn't invest oodles of time in building it simply because you lag teammates in low-pull 'competitions' and 1-minute pieces. It takes both strength and endurance to row a 2k. What you want to end up with is an optimum balance for you, given the basic physiological foundation you inherited. That balance may or may not be the same as someone else's.

Do you know for a fact that you lack peak power vis-a-vis your endurance? If not, a good way to find out is this diagnostic workout from the US IRT Development Squad Forum (thanks to US Rowing hall of famer Carie Graves): http://www.c2forum.com/viewtopic.php?p=68682#68682.

Moreover, while peak force is important, 1) Jaime P is spot on - it has to be generated in a biomechanically sound manner; 2) if you're rowing with others, it has to be generated in a way that meshes synergistically with the stroke profiles of seatmates and doesn't ruin the set of the boat; 3) since a 2k OTW will take maybe 180-220 strokes, your ability to sustain power is always going to trump your ability to max out power. Thus it makes sense (at least to me) to train accordingly.

I've got some additional thoughts on erg-specific strength training at http://www.c2forum.com/viewtopic.php?p=100954#100954 for whatever they're worth. They include some links to suggested workouts.