Training To Break 1:14 - 500m

[AlexFergus]

Interesting write up Alex. I particularly like the bit about an upper limit on stroke rate. I am guilty of shortening up the stroke and thinking I can power through with arms and legs, thinking being the operative word lol. I once had 72 spm for 100m.
Under 50 is a good starting bench mark though.

72spm - wow!!!

Yeah i think for me that ~45-50spm range is best for the time being (and the drag that I use). But I will keep experimenting with things. At least I know one thing now - I need to keep the stroke length reasonably long

[aussie nick]

congrats on the PR Alex and good luck for the Aus/NZ champs in 2.5 weeks. I won't 'see you there' given it's virtual but...we'll both be competing.

[AlexFergus]

congrats on the PR Alex and good luck for the Aus/NZ champs in 2.5 weeks. I won't 'see you there' given it's virtual but...we'll both be competing.

Thanks Nick!
Less than a week now

I'm eager to see the schedule, I hope the 500ms are after the 2000 and 1000m events - which will make it a late afternoon event for me here in NZ.

[AlexFergus]

Video of my recent 500m is now up:

https://youtu.be/Wl21vlOBK2o?t=216

Note the race data and the actual row video is slightly out of sync.


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Less than a week until my next 500m attempt. I am running a bit of a taper into this event on Saturday. Which will be a first. So I'm looking forward to seeing how that impacts my performance.

Plan is:
Sunday - A short sharp power/speed session in the gym.
Monday - Some race starts/intense bursts on the erg
Tuesday - Aerobic Row
Wednesday - 3x 100m sprints, long rests. Good warmup + warmdown
Thursday - off, massage, walk
Friday - 5 mins cruising on the erg
Saturday - RACE


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Though my boy has fallen ill again - not having a great run of late. Only a mild temp + but super congested. Hoping he's temp stays low. His illness shouldn't impact my training as it is a light week on that front. But it may have a negative impact on my sleep - and potentially my own health if I come down with whatever he has.

But fingers crossed we all get through it Ok

[aussie nick]

congrats on the PR Alex and good luck for the Aus/NZ champs in 2.5 weeks. I won't 'see you there' given it's virtual but...we'll both be competing.

Thanks Nick!
Less than a week now

I'm eager to see the schedule, I hope the 500ms are after the 2000 and 1000m events - which will make it a late afternoon event for me here in NZ.

yes...not long. I managed to catch a headcold a week out from last year so I'm attempting to keep myself in a bio security bubble as much as possible!

all the comps I've entered/competed in (not many) have gone 2, 1, 500. inc Aus/NZ last year, so you should be in luck

[AlexFergus]

Nick, you're on the money. 500m events are in the afternoon.
Schedule is up here - https://airc.rowingaustralia.com.au/oce ... hamps-2022

130pm Aussie time for my event (race 24 - Mens 30-39 500m). So that makes it 3:30pm in the afternoon NZT. Which is pretty much perfect - I train around 4pm so yeah I'm stoked with this!

13 in my race. It should be a good one.

My boy only had a cold, so no dramas on the sleep loss front, though I woke with a tickle in my throat this morning. I'm slamming every immune supplement I have haha. Will get a sauna session tonight as well.

If I don't report in before the race, my goal - as always - is to PB. But I really want to break into the 1:15's. If I could get another half a second off my time that would be amazing (1:15.7).

I'm going to use caffeine n my pre-workout stack this time around. I have used it before but only low dose. The science shoes 3-5mg/kg seems to be ideal for boosting power/performance. So I may try 500mg on Saturday (I think I used 200mg prior to a previous race).

Nick, what race No.s are you in? I'll do my best to watch along
Edit - Oh i think I found you, Event 7, 14 and 25?

Sheesh you're doing all 3, nice work. I used to do every event when I competed in my youth. We even had 300m and 100m events. I'd do them all. But I figured my goal is 500m, so that will be my focus - and I had a feeling the 500m would be last, if the 1000m was after the 500m I may have given in a crack.
2000m - no way! haha. Those days are over

[aussie nick]

Nick, you're on the money. 500m events are in the afternoon.
Schedule is up here - https://airc.rowingaustralia.com.au/oce ... hamps-2022

130pm Aussie time for my event (race 24 - Mens 30-39 500m). So that makes it 3:30pm in the afternoon NZT. Which is pretty much perfect - I train around 4pm so yeah I'm stoked with this!

13 in my race. It should be a good one.

My boy only had a cold, so no dramas on the sleep loss front, though I woke with a tickle in my throat this morning. I'm slamming every immune supplement I have haha. Will get a sauna session tonight as well.

If I don't report in before the race, my goal - as always - is to PB. But I really want to break into the 1:15's. If I could get another half a second off my time that would be amazing (1:15.7).

I'm going to use caffeine n my pre-workout stack this time around. I have used it before but only low dose. The science shoes 3-5mg/kg seems to be ideal for boosting power/performance. So I may try 500mg on Saturday (I think I used 200mg prior to a previous race).

Nick, what race No.s are you in? I'll do my best to watch along
Edit - Oh i think I found you, Event 7, 14 and 25?

Sheesh you're doing all 3, nice work. I used to do every event when I competed in my youth. We even had 300m and 100m events. I'd do them all. But I figured my goal is 500m, so that will be my focus - and I had a feeling the 500m would be last, if the 1000m was after the 500m I may have given in a crack.
2000m - no way! haha. Those days are over

hi mate, thanks for this. Did you find this on a search or get an email? I was expecting one but it hasn't arrived yet.

I'm entered into all 3 but it's basically so I can choose which event between 2k and 1k gives me the best chance of a medal. I got a bronze in the 1k last year and I'm guessing that will be my choice this year too, but I'll have a look at the entries now. Then I'll make a decision on rowing a 500 on the day, depending on how my legs feel. Tiny tiny chance I may only row the 500 if the start list looks a load friendliest

will report back

[aussie nick]

ok, just checked the schedule and I think most likely I will row the 2k (10.30/12.30) and then probably the 500m (1.40/3.40) if I back up ok. 3 hours is a long time to wait (and to avoid the beers in the fridge), but I'd like to try to row two events and I can't hope to do that with any level of competence if I row the 1k because it's a 90min turnaround. I did all 3 at NSW last year and it was brutal - I reckon it took me 10days+ to recover

re caffeine...you are a smart guy and you'll have done your research so trust yourself but do go a little careful. Probably not such a big deal in a 500 but last year I drank way too much coffee before a 2k race and my HR was elevated before the start and never got under control.

[AlexFergus]

I got an email from INFO <info@indoorrowing.co.nz>

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Hi Everyone. We now have the portal up and running for the event. https://airc.rowingaustralia.com.au/oce ... hamps-2022

There are drop-down boxes for times and events. Please have a play and have a look in your respective age groups for times of racing. Please remember that times are in AEDST.

In the coming days we will bombard you with emails about setup of machines and making sure you are set to go for Saturday.

We expect in the next day or so to have emails from TimeTeam which will allow you to do a test connect to your Concept2 Rower and this will allow you to know if there are any issues with your browsers which may need some settings adjusted from the information from TimeTeam.

We are currently working on a livestream setup for the event which will be commentated by Sarah Cook, World Rowing Commentator, and Eric Murray, World Rowing Indoor Commission Member.

You will be able to share and allow friends and family to watch online this coming weekend.

Any issues, please feel free to email us, but we will endeavour this week, to provide all the information to you to have a seamless event running for this years, Colgan Foundation Oceania Virtual Indoor Rowing Championships.


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Your 500m race is a few mins after mine, so I'll def watch that (and cheer you on while I catch my breath!)

Caffeine - yes good point. I think I'll be ok with a 500m event. But this is really just another 'training row' for me - the focus is the record. So if the caffeine experiment goes bad, I'll no not to use it for future time trials

[AlexFergus]

Well a disappointing result.

I pulled another 1:16.2

You can see the race here - https://youtu.be/Ujllr4hguFc?t=16948

I think this was a 2nd place for the Oceania Champs, and I think it was a 1st for the NZ champs (as it was a joint event), but official results aren't out.

But I went into this race wanting to get a new PB and to get over 800w (under 1:16).

So thats why I'm disappointed.

What went wrong - I don't know..

Here's what I do know:

1) I felt like I couldn't get any power from my legs. My warmups were a real effort. Typically I do bursts of 7-10 strokes, rest, repeat etc. The first burst I'm looking to hit 800w, then a 900w, then a 1000w - and maybe do 2 or 3 of these, then one final big burst aiming to hit a 1100w...

Today it took me a few attempts to get a figure above 1000w. It felt really hard.

I shrugged it off and put it down to nerves, and figured the race would unleash the power.

2) Nerves - I was super nevrous - have been for the last few days. I thought this would be a good thing. Maybe not? I was using the bathroom A LOT in the hours leading up to the race.

3) Power at the start - there was no real 'pop' like I usually get. I think I had 1 or 2 strokes over 1000w and that was it. My first 100m was only 838w - usually it's around 900 - 950w. And I wasn't trying to pace myself either (I was going for a fly and die race plan again )

4) First time doing a full week taper for an event - I thought this should have lead to a good result, but maybe it didn't? Or maybe I got the taper plan wrong? IDK.

5) Caffeine - I didn't feel anything after the 600mg of caffeine. And no performance boost either.

I'm not blaming any of these things - just trying to figure out what happened.

The race was a blur as well - for those that have experienced the 'flow state' - today was the opposite of that lol. My mind was all over the place. It was so strange. Maybe this is a result of all the caffeine lol.

Anyway, this sport is hard work isn't it haha.

I'm still 2 seconds (60watts) from my goal. I really wanted to be around 1:15.8 or so today, and then pull a low 1:15 around xmas/NY. But maybe I need to re-evaluate.

I will note though that twice now I have gone into a 500m - followed a really strict warmup plan, taken all the pre-workout supps etc, and really psyched myself up for it (.e. got super nervous) and then bombed (though I know today's result wasn't a bomb - it was an equal PB, just not where I expected to be thats all). So maybe I need to be more relaxed about these rows?!

One upside from all of this - even though I wasn't feeling 'On' today - and the legs weren't working as expected - I still equaled my best time. So I guess that is a plus right?

And the good thing is I can get back into training mode - as I did miss it this week!!

[aussie nick]

Well a disappointing result.

I pulled another 1:16.2

You can see the race here - https://youtu.be/Ujllr4hguFc?t=16948

I think this was a 2nd place for the Oceania Champs, and I think it was a 1st for the NZ champs (as it was a joint event), but official results aren't out.

But I went into this race wanting to get a new PB and to get over 800w (under 1:16).

So thats why I'm disappointed.

What went wrong - I don't know..

Here's what I do know:

1) I felt like I couldn't get any power from my legs. My warmups were a real effort. Typically I do bursts of 7-10 strokes, rest, repeat etc. The first burst I'm looking to hit 800w, then a 900w, then a 1000w - and maybe do 2 or 3 of these, then one final big burst aiming to hit a 1100w...

Today it took me a few attempts to get a figure above 1000w. It felt really hard.

I shrugged it off and put it down to nerves, and figured the race would unleash the power.

2) Nerves - I was super nevrous - have been for the last few days. I thought this would be a good thing. Maybe not? I was using the bathroom A LOT in the hours leading up to the race.

3) Power at the start - there was no real 'pop' like I usually get. I think I had 1 or 2 strokes over 1000w and that was it. My first 100m was only 838w - usually it's around 900 - 950w. And I wasn't trying to pace myself either (I was going for a fly and die race plan again )

4) First time doing a full week taper for an event - I thought this should have lead to a good result, but maybe it didn't? Or maybe I got the taper plan wrong? IDK.

5) Caffeine - I didn't feel anything after the 600mg of caffeine. And no performance boost either.

I'm not blaming any of these things - just trying to figure out what happened.

The race was a blur as well - for those that have experienced the 'flow state' - today was the opposite of that lol. My mind was all over the place. It was so strange. Maybe this is a result of all the caffeine lol.

Anyway, this sport is hard work isn't it haha.

I'm still 2 seconds (60watts) from my goal. I really wanted to be around 1:15.8 or so today, and then pull a low 1:15 around xmas/NY. But maybe I need to re-evaluate.

I will note though that twice now I have gone into a 500m - followed a really strict warmup plan, taken all the pre-workout supps etc, and really psyched myself up for it (.e. got super nervous) and then bombed (though I know today's result wasn't a bomb - it was an equal PB, just not where I expected to be thats all). So maybe I need to be more relaxed about these rows?!

One upside from all of this - even though I wasn't feeling 'On' today - and the legs weren't working as expected - I still equaled my best time. So I guess that is a plus right?

And the good thing is I can get back into training mode - as I did miss it this week!!

sorry you didn't hit your goal but...if you read my write up in the daily training thread you'll see you did way way way better than me!

congrats on the PR!

there may also be a clue in my write up...the start. Did you row solo and send in the time, or did you download and use the software? If the latter, you have to build your reaction time into the standard tt time. I missed the start totally and lost at least a second maybe more. BUt 0.4 secs would be about the 'correct' reaction time I'd think?

[AlexFergus]

really dispiriting and just made me question the whole thing to be honest. I love the training and aspiring to be quick and good etc but if it's going to be stressful and going to cause me anxiety in the lead up and then distress/disappointment and a little shame afterwards, then what's the bloody point?

Mate you and I are in similar headspaces this evening!!
I have been so anxious about this race, it's nuts! And then to not hit your goal (and still be in a world of hurt etc) you do think 'why do I do this to myself'.

But then again, that is sport (and life) and that means ups and downs, good and bad, challenges and success etc.
So you learn from these things and grow.

I watched your race (you can see it here - https://youtu.be/Ujllr4hguFc?t=17580 ) and yeah your start was very late. So don't beat yourself up about your time. You could rerow that next week at home and produce a better result.

I raced 'live' so yes I was subject to the timer, and yes I'm sure there was a bit of a delay (I thought maybe .2 seconds). My frustration was trying to time the start. I read that the delay between ATTENTION and ROW was between 1 and 2 seconds - I rewatched the video of my row, and from 'attention' to 'row' is 3.5 seconds...

So what you may think - well, I tried to time the start, so compressed myself further forward when i saw attention - I'm not the most flexible guy, aand hanging out in this position for a lot longer than I had expected - really threw me off (I am literally trembling lol - i will get the video up so you can see it!), and then as the delay dragged out I nearly had to ease off as I was so stiff...

But hey, that is racing. It's part of the game

But I know for me I will most likely produce my best time in a time trial row. OR racing at a venue with an audience, because I know that does help with adrenaline etc.

As for your comments on fatigue/sleep dep. From my personal experiences, I have often surprised myself how well I perform in a sleep deprived state. In fact I have won competitions in this state (in other sports). BUT - they weren't endurance events, just sprint events. I think your body is already in a state of stress that it doesn't really matter, you're already running off adrenaline anyway

And like I said above, twice now I've had the 'perfect pre race routine' and haven't done what I wanted to achieve. And yet other times when it's more of a 'hey I should do a 500m today' without much thought I end up doing well.

Like you said in your comment in the other thread - the mental game plays a big role, and like you I think it's a big handbreak for me. Something i really need to work on.

Because on paper, I'm stronger, fitter, bigger, wiser etc than I was compared to past 500m rows - so I should have smoked my time. But I didn't.

Anyway, it's all learning. And it makes the prize so much more desirable!

[Tony Cook]

Well a disappointing result.

I pulled another 1:16.2

You can see the race here - https://youtu.be/Ujllr4hguFc?t=16948

I think this was a 2nd place for the Oceania Champs, and I think it was a 1st for the NZ champs (as it was a joint event), but official results aren't out.

But I went into this race wanting to get a new PB and to get over 800w (under 1:16).

So thats why I'm disappointed.

What went wrong - I don't know..

Here's what I do know:

1) I felt like I couldn't get any power from my legs. My warmups were a real effort. Typically I do bursts of 7-10 strokes, rest, repeat etc. The first burst I'm looking to hit 800w, then a 900w, then a 1000w - and maybe do 2 or 3 of these, then one final big burst aiming to hit a 1100w...

Today it took me a few attempts to get a figure above 1000w. It felt really hard.

I shrugged it off and put it down to nerves, and figured the race would unleash the power.

2) Nerves - I was super nevrous - have been for the last few days. I thought this would be a good thing. Maybe not? I was using the bathroom A LOT in the hours leading up to the race.

3) Power at the start - there was no real 'pop' like I usually get. I think I had 1 or 2 strokes over 1000w and that was it. My first 100m was only 838w - usually it's around 900 - 950w. And I wasn't trying to pace myself either (I was going for a fly and die race plan again )

4) First time doing a full week taper for an event - I thought this should have lead to a good result, but maybe it didn't? Or maybe I got the taper plan wrong? IDK.

5) Caffeine - I didn't feel anything after the 600mg of caffeine. And no performance boost either.

I'm not blaming any of these things - just trying to figure out what happened.

The race was a blur as well - for those that have experienced the 'flow state' - today was the opposite of that lol. My mind was all over the place. It was so strange. Maybe this is a result of all the caffeine lol.

Anyway, this sport is hard work isn't it haha.

I'm still 2 seconds (60watts) from my goal. I really wanted to be around 1:15.8 or so today, and then pull a low 1:15 around xmas/NY. But maybe I need to re-evaluate.

I will note though that twice now I have gone into a 500m - followed a really strict warmup plan, taken all the pre-workout supps etc, and really psyched myself up for it (.e. got super nervous) and then bombed (though I know today's result wasn't a bomb - it was an equal PB, just not where I expected to be thats all). So maybe I need to be more relaxed about these rows?!

One upside from all of this - even though I wasn't feeling 'On' today - and the legs weren't working as expected - I still equaled my best time. So I guess that is a plus right?

And the good thing is I can get back into training mode - as I did miss it this week!!

Well done and hard luck Alex. Sprinting is tough and unfairly harder the faster you are. My ageing body has taken the sprint out of me now but I feel your pain holding in that ready position. I really think you are a sub 1:15 guy now, without the having to react to a race start and that artificial hold. The good thing with 500m records is (I believe) that you can do them outside of a race.
Look forward to reading your further progress on here.

[btlifter]

I'm not normally a silver lining guy Alex...

But I'd be remiss if I didn't mention that - practically speaking - you absolutely PB'd. And a 1:16.2 in a race is absolutely worth sub 1:16 outside of a race.

Human reaction time is between .2&.3. That alone means your race itself was at least 1:16.0. You also have to factor in the machine's reaction time. If you row by yourself it's instant. On a race there's some delay. Not sure how much, but others have suggested an additional .2-.3. Finally, as you pointed out, starting from holding a compressed position surely costs something.

Anecdotally: I happened ro match my PB at world's, too (11.9). I privately consider this to be about the equivalent of an 11.5 or so. Phil Clapp believes the race start costs even more. He believes his 11.6 in a race is worth 1:10.x in a solo effort.

Anyway, precisely how much the race costs is a bit speculative. But, it's surely at least .3.

[Tsnor]

... Did you row solo and send in the time, or did you download and use the software? If the latter, you have to build your reaction time into the standard tt time. I missed the start totally and lost at least a second maybe more. BUt 0.4 secs would be about the 'correct' reaction time I'd think?

Strong point.

Do they let you have the per-stroke result file like ErgData produces ? Watts and Splits ?

If so both you and AlexF can look at the wattage at the stroke level and see how hard you were going once you got going. Compare older runs to this run starting after the first few tenths..

For AlexF's first 100m he might be able to find that "My first 100m was only 838w - usually it's around 900 - 950w." was an artifact rather than what he rowed...