Steady state pacing

[cflrules]

Just wanted to revisit this (and thank you for all the posts!). I ended up at a 6:52 for my 2k test last March (320 w).

Winter training is starting soon, so back to doing steady state. The formula of 50-55% of 2k wattage (320w * .55 = 176w) for steady state should be a solid goal I'd think? Would like to get my 2k down another 10 seconds or so by March '25.

I'm also going to do some harder short pieces (2 per week). Did an 8x500m w/2:30r last night - 1:41.1/500m.

Hope you all had a great on water season! Were any of you at the NWIRA in Kenora this year?

First of all, well done sub seven is a major milestone, BUT you actually ended up at 6:51

Don't get too rigid re the steady state pace, but definitely use this to start with. If you don't feel after a good amount of time (specifics of timing tbc, but at least eight, maybe ten weeks) that it's working make sure to try something else eg more grey zone or a little bit faster steady state pace.

Thank you I appreciate that!

I find if I do my SS (15mx4 w/1r) at 160w (50%) I feel fine after - and the next day. Bumping up to 176w (55%) I end up quite tired and feel sluggish after. Also, my HR seems to jump over 150bpm at 176w - near the end of the piece. Obviously with improvement and fitness the wattage will increase, but will need to do a 2000m test for that.

How are things across the pond?

[Dangerscouse]

I find if I do my SS (15mx4 w/1r) at 160w (50%) I feel fine after - and the next day. Bumping up to 176w (55%) I end up quite tired and feel sluggish after. Also, my HR seems to jump over 150bpm at 176w - near the end of the piece. Obviously with improvement and fitness the wattage will increase, but will need to do a 2000m test for that.

How are things across the pond?

Good to hear that you've got a grip on what works for you rather than slavishly following what people say you should do.

Just enjoy what you're doing as the steady state is a means to an end, rather than an end in itself, but you seem to have mastered that already.

All good over here, apart from a slight muscle pull in my back, but that's part and parcel of exercise. The slightly annoying thing is I didn't even do it when I was rowing.

[cflrules]

Update - did the 2k test in March at 6:42.3. Steady state truly works, just need to do it.

[milansanremo]

The main thing that stands out to me is that you've got more or less two months, at the most, until your 2k, and steady state takes many months to really have any notable impact.

Good point, completely agree with this.

It all depends on how many sessions you are doing per week. If you are doing 3 or 4 sessions per week it's hardly worth doing "steady state"

I have to agree with you on this one.

all I will say is, you don't get anywhere without hard work.

I differ in opinion here. In essence you say "No pain no gain", which isn't that effective in endurance training in the long run. Steady state work aims to train the slow twitch muscle fibres, which isn't as intense as high intensity trainings (aimed at fast twitch fibres), but important for long term endurance. This is because the slow twitch muscle fibres don't get fatigued as fast and can burn ATP as fuel, which prevents ATP buildup. So in the long run, no pain leads to gain as well.

The first country to totally dominate middle and distance running was little ole New Zealand. There was initially the Peter Snell era and then the Quax, Dixon, and Walker era.
I credit virtually all of their success to the Lydiard training method... Never before had 800-1500m specialist trained up to 30 miles LSD at a time during the pre-season block... many said at the time that it was ludicrous until they started re-writing the record books. The initial wave of African distance runners did exactly the same....LSD and obliterating WR's.
There is solid proof to "back up your comments".

[Dangerscouse]

Update - did the 2k test in March at 6:42.3. Steady state truly works, just need to do it.

Wow, that's a huge improvement

[flatbread]

I don't know if this applies as strongly to rowing/erging (but Elizabeth's comments suggest that it sure might), but something I was told as a cyclist and swimmer, and that I passed on to the kids I coached, was "nobody cares how fast your slow is." The other saying was "the more contractions, the more reactions," meaning that increased cellular development came from more duration with the LSD stuff, not from higher pace.

The rib and spine load of erging are such that pulling faster splits and lower rates for 75-90 minutes is going to catch up with you (it did me after I came over from cycling -- big engine but not enough trunk muscle, and the rib bone density of a cyclist). I would tell my runners and swimmers to go just fast enough to crack 60% HR, and not much faster.

Some :30 sprints once or twice a week can keep some strength and power in the stroke while you're noodle-chaining. But slow is definitely more about volume than intensity.

Again, this may not apply as much to rowing.