100k row - Training and on the day plan

combatfred · Post by **combatfred** » October 6th, 2006, 10:53 am

Hiy Guys and girls.

I've agreed to do a 100k solo row for charity. The event will take place on 16th December.
There's a few 100k relays happening, but I've decided to go it alone.

Can you give me some tips on training and also on a plan of attack on the BIG day.

I'm wondering what works best with breaks, eating, drinking etc.

I've not sat on an erg since doing a marathon in April 2005.
Marathon time was 2hrs 48mins (1:59.7 av).

Come on guys, give me some hints and tip.

Cheers

Fred

laupi · Post by **laupi** » October 6th, 2006, 6:21 pm

drinking eggs is good energy source/ good luck to you

bgood · Post by **bgood** » October 7th, 2006, 5:11 pm

I suggest you start rowing again.
In the last 30 days I've done two 100k's. With Rowpro I set up a custom session of 8 x 12500m fixed intervals with a 5min break between each set. I consume at least 1 liter of water every hour, with a Power Bar GEL every 30 min.
Makes for a long day.

Carole · Post by **Carole** » October 7th, 2006, 10:47 pm

when I did my 100k Sept 2005 for two months before I did long steady rows at what i thought my pace should be ... evry week went that bit further on one long row til two weeks before i did 65k

you know how your body is with this whether it needs water or food.... I managed to drink plenty of water but struggled to eat as everything just seemed to sweet and I am allergic to bananas.... I suggest you find something you can eat whilst training

I stopped at 10 k for a drink and nearly every 10 k after only for a few seconds ... at 50k I changed my top and at 80 I changed my socks and trainers this felt fantastic ...

7hrs and 55mins later I finished...

the 100k was done at a pub so i downed a pint of lager pretty quickly after ...

combatfred · Post by **combatfred** » October 9th, 2006, 4:04 am

Thanks for the replys

Will do shorter rows mid-week and the long rows each Saturday morning. Will add 10k each week to the Sayurday row. The long rows will help me suss out food and drink.

Carole - I like the idea of doing it in the pub! A drink in your hand within a few minutes of finishing. That's gotta be the sweetest pint ever.

Thanks again

Fred

x