Getting better at higher ratings

[iain]

...in the 2k the other day I averaged right around 1:45 at about 28spm. My goal of course is not be able to do a 7:00 2k at a 32, but to hopefully get the average down to 1:43 or 1:44 and the rating up above 30. So, how can I work on maintaining the current power output (around 10 SPI) at a higher rating?

2 weeks isn't much time for endurance improvements. While your approach would make sense in the longer term, purely for the test you would be better to concentrate on intervals at ratings a little above the 2k rating you hope to use. Possibly a 4 x 1k this week trying to maintain 1:45's, then 6x500r1' trying to get more 1:43 & 1:44's. If you aren't doing OTW as well, you could fit in some UT1 "recovery" rows between. But make sure you don't do a hard session within 48hrs of the test and cut the last hard session to 4x500r1' as a test practice with breaks.

Good luck for the test

- Iain

[ThatMoos3Guy]

2 weeks isn't much time for endurance improvements. While your approach would make sense in the longer term, purely for the test you would be better to concentrate on intervals at ratings a little above the 2k rating you hope to use. Possibly a 4 x 1k this week trying to maintain 1:45's, then 6x500r1' trying to get more 1:43 & 1:44's. If you aren't doing OTW as well, you could fit in some UT1 "recovery" rows between. But make sure you don't do a hard session within 48hrs of the test and cut the last hard session to 4x500r1' as a test practice with breaks.

Good luck for the test

- Iain

Thanks for the advice! For whatever reason my coach decided that it was smart to have another 2k the monday after head of the charles. Not entirely sure on his reasoning there. I think I'm going to do 8x500m with 3' of rest tomorrow, and I'll try to fit in some more 500m pieces next week. I think the only erg work scheduled is a 5'on/5' off piece for monday.

[bloomp]

I was gonna say, what's your coach doing throwing a 2k into the middle of the fall season! But, just stick a good pace and do what you can. And never listen to ranger.

Keep working on the distance rowing, and the 2k splits will drop

[ranger]

I was gonna say, what's your coach doing throwing a 2k into the middle of the fall season! But, just stick a good pace and do what you can. And never listen to ranger.

Keep working on the distance rowing, and the 2k splits will drop

Paul--

Keep working on distance rowing?

Hmm.

Good advice.

What is your best for 60min?

ranger

[ThatMoos3Guy]

My best 60 min is pretty bad, I can't even hold a 2:00 split. It's partly because I have a lot of fast twitch muscles, and I definitely struggle mentally. I can grit out a hard 500m or even 2k, but an hour just breaks me down. I just have trouble looking at a monitor, and focusing on every stroke for that long. It's a problem I have and I'm working on it.

I think I found another problem for me settling at high rates, which is probably even involved with my poor endurance. I find it much easier to settle at 1:45 at a 28. I have a huge problem bringing up the rating without bringing down the split. My guess would be a lot of this comes from rowing on the water, and having good ratio beaten into my skull. If I try and hold the same split but at a higher rate I feel like I'm throwing myself up the slide, and it just seems wrong. However, the longer into an interval I go the easier it becomes, as my legs get tired. Is it common for people to start 2ks off at a significantly slower stroke rating than they settle or finish at?

Obviously, the best solution to this would for me to get stronger legs and better cardiovascular strength, so instead of pulling 1:45 at a 28 I'm pulling 1:42 at a 32.

[tdekoekkoek]

I have a huge problem bringing up the rating without bringing down the split..

Why on earth would you want to bring up the rating without bringing down the splits? A 28 is more than sufficient for a longer piece. Sure if you can get faster by going higher, then by all means do it. But otherwise why? I just watched one of my teammates row a 5K on the erg in 16:45 at a 24. Should he have gone higher? Maybe. And he probably will when he is ready to go faster. But right now he is effective pulling 1:40 splits at a 24.

You most likely are feeling like you are crashing up the slide because you are! Bring the rate up if it helps you get faster. Otherwise it is a waste of time.

[ThatMoos3Guy]

eady to go faster. But right now he is effective pulling 1:40 splits at a 24.

You most likely are feeling like you are crashing up the slide because you are! Bring the rate up if it helps you get faster. Otherwise it is a waste of time.

Yeah, that's pretty much the realization I've come to. Instead of focusing on rowing at a higher rate, I'm going to improve my endurance and let the rating come up when I'm ready for it.

[ranger]

I just have trouble looking at a monitor

Then don't.

Throw a towel over the monitor, and just row.

Or turn off the lights.

Enjoy the rhythm, go with the flow, put on some music and row right on the beat.

Let your mind go.

Enjoy the movement.

One hour is a pretty short row; learn to row for two hours without getting antsy, or even a FM.

ranger

[bloomp]

I just have trouble looking at a monitor

Then don't.

Throw a towel over the monitor, and just row.

Or turn off the lights.

Enjoy the rhythm, go with the flow, put on some music and row right on the beat.

Let your mind go.

Enjoy the movement.

One hour is a pretty short row; learn to row for two hours without getting antsy, or even a FM.

ranger

now this is something I agree with completely. Some of my best rows have been after throwing the monitor back and just rowing for an entire playlist. 15-30 songs averaging 4 minutes per song, rowing where you feel comfortable but can push pretty well. Definitely a good thing to try.

Paul