Sprints and Stuff- training/questions 1k and below

[hjs]

If you want to make this succesfull, a 3 second step is not enough. I gladly let me be wrong, but think the aerobic capacity needed beyond 500m is not enough this way. 500 m still is very much anaerobic, 1k already needs more aerobic fitness. Certainly for a natural anaerobic guy like you Shawn. Will be a very tough road once you start pulling sub 3 daily.

Ps ctc Dirk in the house..

[lindsayh]

Ps ctc Dirk in the house..

OK Shawn - go for it! Could defo be top 3 on this one.
(and Ewen's was pretty good too!)

[Shawn Baker]

1k wu/cd

Another 1k again target rate is 22spm- somehow I messed up count and pulled about 3 extra strokes- despite this I felt this was a better go than yesterday as it felt a bit easier- think 1:33.0 at 22 will happen

Finished with hang power snatches up to a 200lb single

Next did some med ball work (video) 5x5 with 50lb med ball

https://m.youtube.com/watch?v=yJvu4l1F4lc

and finished with 176lb KB swings x 25 reps

Lindsay nice to see Dirk and Ewan still bringing the heat!!

Henry- a few points of discussion

- believe me I am reminded of the aerobic component of a 1k everyday

Whether or not my training scheme is appropriate is fairly irrelevant to me as 1: my desire to do the aerobic work that many would recommend (even if I had the extra time) is pretty close to zero -2- the way I am training now allows me to get both stronger and hit rowing PRs-granted to this point they have been low pull, 1 min and 500m- but I'd say almost no one would recommend doing a 500m time trial every day (albeit most were rate restricted)- I'd say most would say the intense work every day leads to overtraining, burnout or injury- that has not been my experience thus far as I was able to add over 100 watts to my low pull, take 2 seconds off my already decent 500 time and add about 10 m to my 1 min row all in the space of about 3 months- possibly the fact that my diet tends to favor higher fat oxidation and thus less oxidative stress (at least that is what some believe )- also a daily 1k at a fairly intense effort I would argue is building aerobic capacity- also I agree 3secs is not enough and I will generally be looking at 4 secs this 1k training cycle

[hjs]

Henry- a few points of discussion

- believe me I am reminded of the aerobic component of a 1k everyday

Whether or not my training scheme is appropriate is fairly irrelevant to me as 1: my desire to do the aerobic work that many would recommend (even if I had the extra time) is pretty close to zero -2- the way I am training now allows me to get both stronger and hit rowing PRs-granted to this point they have been low pull, 1 min and 500m- but I'd say almost no one would recommend doing a 500m time trial every day (albeit most were rate restricted)- I'd say most would say the intense work every day leads to overtraining, burnout or injury- that has not been my experience thus far as I was able to add over 100 watts to my low pull, take 2 seconds off my already decent 500 time and add about 10 m to my 1 min row all in the space of about 3 months- possibly the fact that my diet tends to favor higher fat oxidation and thus less oxidative stress (at least that is what some believe )- also a daily 1k at a fairly intense effort I would argue is building aerobic capacity- also I agree 3secs is not enough and I will generally be looking at 4 secs this 1k training cycle

Cerainly don,t think you will/should alter your training, you are a pure strenghtbased athlete, aerobic training does go well with this. Improving your aerobic fitness will no doubt lower the other side of the spectrum. Toprowers seldom have good 500/1k scores, because 2k is much more aerobicly based plus otw weight is important, getting stronger will build muscle, in a boat not direct a plus.

If you are looking at say 2.54, based on your 500 very realistic. 1k rate 24 is done at worse 10 seconds above free rate (for stronger guys), in your case I think the gap will be smaller, your high drag, long stroke already gives you a lot of stroke, so rating up there is not so much to gain anymore. So in my view you already need close to 3 flat rate 24.
Btw 1k r24 for otw guys is often seen as 2k pace, in your case, when hells freezes over

Doing the 1k s, you will find out/know a 500 is very tough, but a 1k at max is tougher. Maximum lactic buildup, in your case proberly super high, with your high speedbase and on the other hand less great aerobic system to clear the system, so no flat pacing, but a good bit of fly and die. The last 200 will be a crawl pitty you don,t know speedskating, would be very telling. There is no sport where you can see fly and die so well. But very much depending on the kind of athlete.

For comparison. Dirk, bit more aerobicly trained, pulled I think 2.52 ish, but also very much strenghtbased. Ewen, pulled 2.55, on zero aerobic training, only does strongman work, rows seldom anymore. Less raw power and "small" only 6.0
Rob Smith, in his prime, rowed an "easy" 2.49 rowed twice a week, training very much strenghtbased. Also relative not a big man. 6.2.

We will see, think you will make some small adjustments, daily hard 1k s will proberly be just to much. Your current paces are not in that area yet.

Time will tell

[hjs]

300m

2k wu 152/21 500 paddle

300 for ctc

117,0 51
117,0 43
119,0 52

46.5 117,0 drag 160

Been a not do great trainingsmonth and this piece was perfectly in line. Can,t it make any prettier though.

After this 500 paddle

100: 15.4 54

2k cool down. 2.30

[hjs]

Very strong 300 there Henry.

Cheers Paul, see it a bit different

[Shawn Baker]

1k wu/cd

Targeting 1:33.0 at 22spm- slowly getting there- HR to 180- I think this is highest I've ever seen on erg!

All I had time for today- definitely hard work though

Henry- yep time will tell- also going down to Sea level next week should hopefully give me 2-3 secs on the 1k

[left coaster]

Nice pacing Shawn -- killer effort! Your sr looks to be coming back down a bit, nice.

[Shawn Baker]

1k wu/cd

Ok got it (1:33.0 at 22spm x 1k) DF was around 205- none of this is in anyway fun but just have to grit out last 300 or so meters- always glad to be done with the row portion of workout

Next will move up to rate 24 and look for around 1:31.0- at least first few goes at new stroke rate there is a little less mental pressure as I try to get used to new rate for a bit and am not as worried about hitting target right away

Finished with cambered bar bench press up to 270lbs

Then 20 lb medball "bench press" with explosive release 5x5

And finally plyo push-ups on 6" boxes also 5x5

Short but productive work again on around 25 gm of carbs today

Lefty- thanks- getting a little better at not dying so much at the end but definitely have to dig to keep pace down!

[Edward4492]

Taking a somewhat Shawn approach to 500m prep, looking to go sub 1:34 (PR is 1:33.4). Doing heavy (50k per week) meters OTW and starting a sprint progression on the erg. Minimalist approach on the erg. Each session is 1000m easy warm up, then 500m with two 50m sprints; rest then go. Posted these sessions elsewhere, up to number five tonight. Started at 40s sub 1:34 and have been adding 5 s each session. That's it, one interval.

60s @ 1:32.5 324m 441w 45r

Happy with the 9.8 w/s. Pushed hard tonight so I could get an ok one minute piece to rank. Going to keep adding 5s, when I hit 75s I'll take a night off and then go for the 500m. Mentally very easy. It's only one interval. I think a major component is remembering and re-learning the effort it takes for an all-out short piece. The incremental approach is building my confidence. Can't wait to see where this ends up.

[Shawn Baker]

First go as kind of a tester at 24spm, definitely work but a lot more comfortable than last few efforts at 22spm- HR maxed at only 156 vs the 175-180 stuff of last few days- fairly even pacing at least by my standards DF was 205 ish

That's all I had time for today- go again tomorrow- should at least be sub 3:05

Edward- nice work- don't increase distance unless you hit your target pace- sometimes I get stuck for 4-5 attempts before I can move on

[Edward4492]

Thanks Shawn. That's exactly what I was planning. So far been getting faster, started at 1:33.8 for 40s, last work out was 1:32.5 for 60s. Going to keep adding 5s per session, doing 4-5 times per week; so should be ready to go for the 500m in a couple of days.

I'm assuming initially that the pace drops as you "out run" the start from a stationary wheel. Real curious to see where this takes me. Quite possible I'm getting stronger from the OTW work, I pull hard for about half the time I'm in the boat and I can feel it. Be nice to beat my PR from two years ag0.

[Shawn Baker]

Another 1k surprise, surprise

1k wu

Today just wanted sub 3:05 at 24spm for 1k, left drag at 205

200m Splits

1:31.2 @23
1:31.0 @25
1:33.0 @24
1:32.7 @26
1:34.2 @25

Overall

3:04.9 (1:32.4) @ 24spm

Felt I could've gone sub 3:04 but once I got to 600m I eased up a bit to just get the 3:05

1k cd

Going to try and gets some weights in later today if possible

Probably should go sub 3:04 tomorrow

[Shawn Baker]

Got some explosive work in this evening- feeling pretty solid right now, strength is progressing and everything feels good- this session was the 2nd one today and total carbs on day was around 20gm featuring 10 eggs

First up behind the neck jerks

Went to 275lbs- took 2 attempts

https://m.youtube.com/watch?v=7iB1A5eStRw

Next some box jumps up to fairly easy 46" standing box jump

https://m.youtube.com/watch?v=r5WCtPvLv10

Next did 5 push press releases to 11ft ceiling with 75lb ball x 5 singles- missing by just a few inches each time

Dropped down to 50lb ball and just crushed them 5 sets of 5 reps

https://m.youtube.com/watch?v=_2hpCg4u6KY

Finished with airdyne bike 10 second sprints x 5 reps-best one was 12 calories in 10 seconds- unfortunately bike is starting to break from me going too hard


Overall pretty pleased with intensity tonight!

Bodyweight sitting around 245lbs

[Shawn Baker]

Vid of bike sprint

https://m.youtube.com/watch?v=zaIlzO3JO7Q