30 Min Starnberg

[wittengenstein]

Ahoj!

Sooooo....first of all: Anyone from Germany posting in this forum? Probably even someone who already competed in aforementioned indoor-regatta?

I'm talking about the 30-Minute regatta held as a part of the German indoor-championship. Of course I'm planning to take part, otherwise this thread would be utterly pointless.

As the last sub6-thread pointed out, some of us aren't entirely connected to reality when it comes to rowing certain scores, so I just wanted to ask experienced people, whether my next goal is reasonable or not. To keep it simple: 30 Minutes, row as much meters as possible, obviously. I'm currently standing at 6.900- 7.000 meters, so about a 2.08 split or so.
Last year the winner of the womens' open class rowed 7200 meters. At first sight that didn't seem impossible, but I know that my split has to go down 1,5 seconds for a duration of half an hour. Is it possible to do that in half a year? Would you suggest working on the stroke rate (5 strokes/500m additionally) or watt power per stroke? I'm cuirrently doing something like 3 x 15min@2:07 or 2x30min@2:12....

I'm training otw for two long-distance regattas (6km and 16km), so my water-traing might be at least a little help.

Help is greatly appreciated!

[Citroen]

Ahoj!

Sooooo....first of all: Anyone from Germany posting in this forum? Probably even someone who already competed in aforementioned indoor-regatta?

There's a few folk from Germany who turn up on http://indoorsportservices.co.uk/forum

[Gettingold]

I find the 30 min distance trial quite interesting. I like to start off rowing at roughly 1:42 @ 26 spm and then settle to 1:50 @ 24 spm after a couple of minutes. I find that I naturally increase my stroke rate around the half way mark without thinking about it. I will often find I sit between 1:46 and 1:48 with 5 mins to go and my spm will be up around 27.
I would suggest you try to lower your 500 - 1000 times and develop an ease with the faster rates. This will soon transfer to your distance trials and those metres will soon build. Google "Peak Power" training for rowing.
Good Luck

[wittengenstein]

Ok, thanks. Tested yesterday and did a 7,194m! Haha, I think I need a new goal, those 6m won't fill 6 months, I guess. But who knwos. Sometimes one additional stroke breaks your neck.

Just threw in some power tens and did the test for the first time in a really rested state. 7.300...might be possible!

[jamesg]

I've always found that going faster for the longer distances is a question of actually doing it. For one of the challenges I did 3 half marathons and took about 5 minutes off from 1st to 3rd. Important is to warm up and find your sweet spot asap. 30 min is not so long you can't do one or more a week, and in any case it's perfect for endurance training; technique too if you keep the rate down.