Training To Break 1:14 - 500m

[AlexFergus]

Hi All.
Just a quick update in case people see this thread and wonder what has happened!!

Well my back injury was pretty bad. I took 3 months off the erg. 2 months off lifting. And multiple oesto/physio sessions. Day to day it feels better but I know structurally i'm not quite right. Some movements give me grief.

Anyway I did my first erg session last week. Just a feeler. I felt SOOOO unfit. but it was good to get a sweat up.
Last week I did some squats and Deadlifts - numbers were WAAYYY down but I know strength comes back quick.

Yesterday I did some power stroke testing. I used to do this every 2 months or so. It was quite unreal - my numbers are where I was exactly 12 months ago (i.e. when I started training). So pretty much I'm back to base level. Which is very disappointing and surprising. It's amazing how fast you lose power, and fitness. It's a bit disheartening knowing how much work needs to be done to get back to previous levels.

I'm up for the challenge, the main issue is the back. There was pain in the power strokes yesterday and then pain again last night in bed. So I'm not sure how to play it - rest up and rehab it for as long as it takes. Push through the pain and see if I can make some progress, or a bit of both - ease back into training, aim to improve but forget about loft goals until I'm back rowing painfree.


I'm thinking the latter is the best approach.

Anyway. I'll report back in a couple of months hopefully with some positive news.

Good luck to all those competing at the worlds!

[DavidA]

Good to see you back.
I think it is very difficult to take the time off, even though it is necessary to completely heal. I think especially when you are starting to feel better, and want to get back to being your 'regular' self.
Good luck with the complete recovery, and getting back, and bettering your times.

David

[nick rockliff]

Hi All.
Just a quick update in case people see this thread and wonder what has happened!!

Well my back injury was pretty bad. I took 3 months off the erg. 2 months off lifting. And multiple oesto/physio sessions. Day to day it feels better but I know structurally i'm not quite right. Some movements give me grief.

Anyway I did my first erg session last week. Just a feeler. I felt SOOOO unfit. but it was good to get a sweat up.
Last week I did some squats and Deadlifts - numbers were WAAYYY down but I know strength comes back quick.

Yesterday I did some power stroke testing. I used to do this every 2 months or so. It was quite unreal - my numbers are where I was exactly 12 months ago (i.e. when I started training). So pretty much I'm back to base level. Which is very disappointing and surprising. It's amazing how fast you lose power, and fitness. It's a bit disheartening knowing how much work needs to be done to get back to previous levels.

I'm up for the challenge, the main issue is the back. There was pain in the power strokes yesterday and then pain again last night in bed. So I'm not sure how to play it - rest up and rehab it for as long as it takes. Push through the pain and see if I can make some progress, or a bit of both - ease back into training, aim to improve but forget about loft goals until I'm back rowing painfree.


I'm thinking the latter is the best approach.

Anyway. I'll report back in a couple of months hopefully with some positive news.

Good luck to all those competing at the worlds!

You only have one back and it has to last you a long time. Ease back in gently.

[Dangerscouse]

Anyway. I'll report back in a couple of months hopefully with some positive news.

I agree with Nick. Always be very careful with your back, and don't convince yourself that the pain isn't too bad when you know it is.

Good luck with whatever you decide to do

[p_b82]

As some-one with a dodgy back - but not injury related - I'd say be very careful with getting back into things.

I'd suggest to ease in gently, get some volume at low intensity, to rebuild the muscles - then work on the power/strength aspects; if you push too hard too fast you will impair your healing and may have to take another break while it recovers.

A little pain is part of the process, but when it starts to impact your existence - then it's a step too far. Also the nature of the pain too - if something is shooting/staby feeling then it's rarely a pain to ignore; Pain is our body's warning systems after all.

[AlexFergus]

Thanks for all the feedback.

Good points - I will take it slow. And I'm going to double down on my mobility/stretching work + book in regular (weekly?) osteo appointments.

If I get that sharp pain when training I'll pull the pin (and do sprints on the wattbike for instance).

I did some heavier squats and deads a few days ago and felt really good. Surprisingly it was my upper body session this week that seemed to aggravate it.

I'll update everyone in 2 months or so

[MPx]

I'll update everyone in 2 months or so

Will look forward to that...best of luck

[GlennUk]

Thanks for all the feedback.

Good points - I will take it slow. And I'm going to double down on my mobility/stretching work + book in regular (weekly?) osteo appointments.

If I get that sharp pain when training I'll pull the pin (and do sprints on the wattbike for instance).

FWIW, in my mid 20s had a back problem that resulted in severe pain, stopped me exercising for many months in any meaningful sense, and required repeat treatment over about two years before the problem went 'completely'.

If your problems have not resolved in three months, I would question what makes you think they wont re-occur and prevent you from reaching your goal, 3 months could easily become a year.

I say 'completely' because even almost 40 yrs later under certain situations i am aware of the potential for it to re-occur.

Good luck with whatever you decide to do, your body your choice of course.

Look after your back/body whatever you do.

[AlexFergus]

Just popping in for a quick update.

I appreciate all the concerns about the back


The back is a lot better now. A bunch of osteopath sessions + regular hip mobility drills have helped.

I have been doing 1 session a week on the erg - mixing it up. I was quite down when I realised how far my numbers had slipped. So I haven't been focusing too much on the numbers since then. Just getting some sessions in and trying to enjoy it.

Yesterday I did some power stroke testing. My peak was 90% of last years peak. So that was pretty good.
After these I decided to do a quick 100m and I hit a PB (14.0 - down from 14.1) so that was a surprise.

My leg strength figures are coming back - also around 90% of my peak last year.

I haven't started any serious interval training, so my anaerobic performance will be poor. But that is ok.
I think I may focus on the 300m for the next few months. I already broke the NZ record for that, but it could be a nice stepping stone - especially if I can get some good power figures going - it will be a nice confidence booster.

So yeah - maybe another month or so doing what I'm currently doing, then 2-3 months focusing on the 300m, then if all goes well - and my back and head are in the right place, I'll knuckle down for 3 months and do some serious work on the 500m.

Also I just wanted to say a massive congrats to @BtLifter and his record row and also his world champs performance. Amazing stuff. Seriously mind boggling power figures!

I'll report back in 1-3 months again

[MPx]

All good to hear Alex, best of luck....

[Sakly]

All good to hear Alex, best of luck....

+1
And have fun with your journey

[Dangerscouse]

All good to hear Alex, best of luck....

+1
And have fun with your journey

+2

[DavidA]

Just popping in for a quick update.

I appreciate all the concerns about the back


The back is a lot better now. A bunch of osteopath sessions + regular hip mobility drills have helped.

I have been doing 1 session a week on the erg - mixing it up. I was quite down when I realised how far my numbers had slipped. So I haven't been focusing too much on the numbers since then. Just getting some sessions in and trying to enjoy it.

Yesterday I did some power stroke testing. My peak was 90% of last years peak. So that was pretty good.
After these I decided to do a quick 100m and I hit a PB (14.0 - down from 14.1) so that was a surprise.

My leg strength figures are coming back - also around 90% of my peak last year.

I haven't started any serious interval training, so my anaerobic performance will be poor. But that is ok.
I think I may focus on the 300m for the next few months. I already broke the NZ record for that, but it could be a nice stepping stone - especially if I can get some good power figures going - it will be a nice confidence booster.

So yeah - maybe another month or so doing what I'm currently doing, then 2-3 months focusing on the 300m, then if all goes well - and my back and head are in the right place, I'll knuckle down for 3 months and do some serious work on the 500m.

Also I just wanted to say a massive congrats to @BtLifter and his record row and also his world champs performance. Amazing stuff. Seriously mind boggling power figures!

I'll report back in 1-3 months again

It sounds like you are making good progress.
Good luck with the continued progress and health.

David

[GlennUk]

great to hear you are faring better, good luck going forward.

[AlexFergus]

Thanks for the support.
Another quick update.

So fortunately I've had a good run on the health front of late!
Back is good as well.

Strength - deadlift is close to my 2022 max (which is also my all time max). Squat is above my 2022 max.
Rows - mixing it up still, comparing my figures to last year shows I'm getting close to where I was at my 2022 peak. Which is good.
I haven't done any 300m or 500m's though.

Travel is becoming the bug bear. I had a trip to the UK/Dubai (53 hours in the air!)

Next week I have two weeks in Perth.
Then maybe a trip to the USA (crossfit games).

Then a holiday to Fiji.
Then a trip to Amsterdam.

Remember i'm in New Zealand - so other than Fiji all of these are 7-24 hour trips, with big time differences.

But I'm doing a rather minimalist training program so I should be able to maintain my numbers or use the trips as deload weeks.
All going well, I have a 6 week block after Fiji and before Amsterdam with no travel. If the health is good, I may try a 500m PB right before the Euro trip. Failing that, I'll aim for a pre xmas trial (that would give me 8-10 weeks post europe).

I'll report back when I have some news