Adapting training to distance

[talinho]

Hi,

As an absolute beginner, to improve my technique (and my results for 2000m), I'm party doing some "long" runs (such as 10k, or 2*5000m), at low spm (typically 18spm).
My perf on 2000m is 8'45, at about 28spm, HR 150 bpm, and it looks to be 155 watts, with a drag factor of 140 (I'm 1m81 and 72kg).

I noticed that for long distances, I really have difficulty to maintain watts over 100W...
On +30min trainings I'm more at 90W.
If I try to do more (I can hold 110W for example), it looks like my technique and movement fuck away after a few strokes.

Why is that?
Is it because I should reduce the drag factor on large distance ?
Is it because my technique is so poor that I'm getting tired very quickly ?
I'm in decent physical shape btw.

Overall, what should I focus on ? BPM ? W ? SPM ? "Feeling" of technique ?
Thanks

Gaëtan

[talinho]

Sorry guys, I just realized that the drop in Watts is completely normal...
I’m trying to be too fast on long distances and that’s why my technique gets awful.
I have to be ok with the idea of the W decreasing (and the speed too).

So the only remaining I have left is the following : do I have to change the drag factor with the distance ? On 2000m I’m usually between 130 and 140.

Thanks !

[jamesg]

My perf on 2000m is 8'45, at about 28spm, HR 150 bpm, and it looks to be 155 watts,

155 Watt at 28 says your stroke was worth 155/28 = 5.5 Watt-minutes, so you need to improve your stroke, i.e. work on technique.

This usually means increasing length and improving catch posture. The recovery moves arms, swing, slide in sequence (NOT all at once) to get to that posture.

Drag is best low, so that you can move fast at the catch without a jolt and keep the stroke long.

If using ergdata, you should see length about 120 and handle force 35-40 kg. This implies a stroke work of about 7.5 and 150W at rate 20, so it won't be easy, but it will train you.

[Dangerscouse]

I prefer a lower drag for longer distances. Try it at 115-120

[hjs]

Sorry guys, I just realized that the drop in Watts is completely normal...
I’m trying to be too fast on long distances and that’s why my technique gets awful.
I have to be ok with the idea of the W decreasing (and the speed too).

So the only remaining I have left is the following : do I have to change the drag factor with the distance ? On 2000m I’m usually between 130 and 140.

Thanks !

One word, patience, it does cost time to get fitter. Don,t think in weeks, but months or even years.

Your drag is on the high side for the paces you are using. I would go lower and keep it there, for 2k you don,t need a higher drag. Your “problem” is aerobic fitness and specific strenght. The cure is training.