training advice for 100m, 60sec and 500m

[cannondalerugby5]

Hi
I would echo MPx detailed and insightful reply.Become comfortable at 18/20 rate,putting power into your stroke.( check you have a balanced stoke on the monitor force curve).Work up to sets of 750/1000m with a 5 min rest.You can balance this with zone2 18 rate for 30/40 mins.
Do this for a couple of months,the weight will drop off(remember,you don’t lose weight in the gym,it’s lost in the *** DELETE - SPAM ***),you will form good habitual technique.
Then have some fun with the sprints.
Good luck and enjoy.

[jcross485]

The OP's numbers seem to show a big endurance weakness. I pulled a 15.3 100m (1:16.5 / 500m) but also rowed a full marathon at 2:03.8 pace, or close to 3 hours straight at that pace while still having a relatively controlled heart rate (151 avg). Admittedly, I am fairly strong for my size and I have spent a lot of time building my aerobic system; while the distances are drastically different, both play into some strengths I have. My weakness currently is in the shorter but not sprint stuff - 500m & 2k. Conveniently enough, more standard rowing distances.

That said, I would echo most here that getting comfortable at lower rates (18-20) for extended periods is key as it will help you develop a powerful but efficient stroke.

Personally, I am currently building towards a fast 500m in hopes that I can lean on that and the aerobic base to hit some 2k goals.

What I did was research the training of track athletes who run both the 400m and 800m as the time domains line up close enough to the 500m that the training ideas and principles should transfer. I've built a training program around what I have found and so far it seems to be working as I am seeing some improvements in training. Only time will tell with testing though.