Sprints and Stuff- training/questions 1k and below

[Ralph Earle]

This is another thread on this topic - not sure where it came from so can't acknowledge it so just someone's ideas.

How do you get yourself into the "die" zone without "racing your training"?

First, keep in mind that you can do 500m training only for about five weeks; after that there will be miniscule gains, if any.
During that time, squeeze the target from above and below with just two speed workouts per week.
For example, suppose your target is 1:20, then on Speed Day #1 do 300|250|200 @1:20 with as much rest as you want without getting cold.
On Speed Day #2, do 600|550|500 @ target+10 (in this case, 1:30), but with only 2:30 rest (i.e., go again when the flywheel stops).
Speed Day #3 = 325|275|225 @1:20.
Speed Day #4 = 600|550|500 @1:29
Each week add 25m to the @1:20 workout and subtract 1s/500m from the other.
If you can't complete the third rep on pace, drop back to two for the rest of the 5 weeks, i.e., don't risk over-training.
Concentrate on steady pacing, blank your mind and row through the tape every interval.
Also, breathe twice each stroke from the start; the 500m is too short for your heart rate to reach and sustain maximum for any appreciable time, so you need a head start on oxygenation.
Other tips: start with a drag factor of 160-170 to begin; adjust to fit. Shorten the stroke to just beyond 3/4. Try different starting stroke lengths to find the sequence that gets you the highest watts on the sixth stroke (not the fifth, not the seventh).

I wrote that in 2013, in this topic on the UK Forum http://indoorsportservices.co.uk/forum/ ... =4&t=25035
This approach enabled Glynn Powell and Elaine Graham to medal at the Scottish and English champs several times since.

[Shawn Baker]

Greg, thanks for the insightful reply, my ultimate question (and one I don't think we have a good answer) yes, 2k is not 1k is not 500 is not 100- all need some combination of strength,SS and intervals- the question is how much and for how long- design a 1k plan etc...

Also, what are your thoughts on the 2k scenario I posed in my previous post

Ralph- saw that post a few years ago and followed it for a bit as well!

[hjs]

Bit off a sideway, but interesting to me.

Watching the WC speedskating. Sprint, which is two days, both day a 500 and a 1k.

500 takes 34/38 seconds, 1k 1.07 to 1.16 depending on f/m and track.

The point, the Chinese Oympic champion the 1k, female, aways had a relative poor 500m, the first 100 on the most place. She this season worked on that start and.. Now even won the first 500 today with a much better first 100.
But... On the 1k, she completely missed the plot, died horribly in the last lap and lost the overall standings.

I don,t know how she altered her training, but its strange to see someone really loosing a strenght. Does show how specific distance it. The 1k being very lactic, the gained pure speed, but lost lactic endurance.

[gregsmith01748]

Greg, thanks for the insightful reply, my ultimate question (and one I don't think we have a good answer) yes, 2k is not 1k is not 500 is not 100- all need some combination of strength,SS and intervals- the question is how much and for how long- design a 1k plan etc...

Also, what are your thoughts on the 2k scenario I posed in my previous post

Ralph- saw that post a few years ago and followed it for a bit as well!

The scenario you propose is some does multiple years of aerobic work, and changes strategy to improve low pull from 1:23 to 1:17. How much impact will it have on 2k performance?

Good question. The answer depends on what you do to drop your low pull. If you maintain a balance plan, and add 6 to 8 weeks of peak power training, I think you could probable drop 8-12 seconds off your time. At least that's what Ed McNeely thinks.

https://peakcentre.wordpress.com/2009/0 ... rformance/

He's coached Olympians, so I trust his judgement about these things. In the linked article he is looking for athletes to demonstrate a certain peak power above a threshold. If you are below the threshold, then remedial power training is very beneficial. He takes the same approach to strength training. If you can hit certain benchmarks, then training time is best spent on other modes of training.

Other elite coaches have different views. The US rowing team uses weights nearly constantly, the NZ team hardly at all. I'm sure all of them do alactic sprint training in the last month before key competition periods.

If you did nothing but alactic sprints, and strength training to improve your low pull for 6 months and nothing to maintain aerobic fitness, I think you'd be about 10 seconds slower on your 2k time.

[mdpfirrman]

That's interesting Greg. Very similar to what Pete Marston recommends for HITT training on his Pete Plan Word Press blog. I actually tried my very first sprints on Friday after a SS row day.

From what the article you posted states, if I'm interpreting that right, my weight is around 192, so I would measure my peak power using the test and then "measure" it against the standards. So, if for instance my peak power is roughly 1180, then I'm at the lower end of a high school rower (weight times 6)? Am I reading that right?

Thanks.

[lindsayh]

That's interesting Greg. Very similar to what Pete Marston recommends for HITT training on his Pete Plan Word Press blog. I actually tried my very first sprints on Friday after a SS row day.
From what the article you posted states, if I'm interpreting that right, my weight is around 192, so I would measure my peak power using the test and then "measure" it against the standards. So, if for instance my peak power is roughly 1180, then I'm at the lower end of a high school rower (weight times 6)? Am I reading that right?
Thanks.

That ratio would be watts/weight in KG not lbs I suspect

[Bob S.]

Wrong thread - erased.

[hjs]

Poor Show from Benton, only 5.48, all that long low rate, slow made him prett weak .

This new Wr now is much better in line with the overall Wr. Pulls the curve down a good bit, making all records along the line looking different. When will the first 50 year old will pull sub 6.....

Don,t think Benco can pull that off, it needs to be a guy like Benton with low 5.40 talent I think.

[mdpfirrman]

That's interesting Greg. Very similar to what Pete Marston recommends for HITT training on his Pete Plan Word Press blog. I actually tried my very first sprints on Friday after a SS row day.
From what the article you posted states, if I'm interpreting that right, my weight is around 192, so I would measure my peak power using the test and then "measure" it against the standards. So, if for instance my peak power is roughly 1180, then I'm at the lower end of a high school rower (weight times 6)? Am I reading that right?
Thanks.

That ratio would be watts/weight in KG not lbs I suspect

That makes a ton more sense then Lindsay. Thanks!

[markinnb]

Poor Show from Benton, only 5.48, all that long low rate, slow made him prett weak .

hi Henry,
I'm interested in reading about his current training. I see that he is/was training with Eddie Fletcher. Do you know a site when Graham Benton has put up his current training routines? Thanks.

[hjs]

Poor Show from Benton, only 5.48, all that long low rate, slow made him prett weak .

hi Henry,
I'm interested in reading about his current training. I see that he is/was training with Eddie Fletcher. Do you know a site when Graham Benton has put up his current training routines? Thanks.

Sorry no. He does post on twitter https://mobile.twitter.com/TheErgDaddy/media/grid?idx=0

Recently also pulled a 1k and 6k wr. Also 18k this year on the hour

[markinnb]

Sorry no. He does post on twitter https://mobile.twitter.com/TheErgDaddy/media/grid?idx=0
Recently also pulled a 1k and 6k wr. Also 18k this year on the hour

yes. thanks for that info. He puts up some random workouts on his facebook. Saw that he got the record in the 1k. AS well as the monitor picture of his 5k routine.
We may be off the topic of sprint training so as not to completely derail this thread : "back to the regularly scheduled program"

[hjs]

Sorry no. He does post on twitter https://mobile.twitter.com/TheErgDaddy/media/grid?idx=0
Recently also pulled a 1k and 6k wr. Also 18k this year on the hour

yes. thanks for that info. He puts up some random workouts on his facebook. Saw that he got the record in the 1k. AS well as the monitor picture of his 5k routine.
We may be off the topic of sprint training so as not to completely derail this thread : "back to the regularly scheduled program"

Yes, it was in reaction on his wr on the 1k. Graham always was relative fast on the short stuff, from early on he could pull 1.05 and faster even.

EddyF. Is a pro trainer, so don,t he would like it if Graham gave everything away.

[markinnb]

Yes, it was in reaction on his wr on the 1k. Graham always was relative fast on the short stuff, from early on he could pull 1.05 and faster even. EddyF. Is a pro trainer, so don,t he would like it if Graham gave everything away.

It is my belief that telling someone the things that someone else did to become a champ is often worlds away from having the former actually do those things and/or get the same results. I do understand what you are saying and tend to agree with you. I do remember GB doing more interval style training in his early years.
as for this sprints & stuff: I've been following it but can't currently apply it to my training. That alactic stuff that Greg and others brought up is interesting. I like to read about Shawn's training. It's astonishing what some people on this site can do. They make it seem all casual.

[hjs]

Yes, it was in reaction on his wr on the 1k. Graham always was relative fast on the short stuff, from early on he could pull 1.05 and faster even. EddyF. Is a pro trainer, so don,t he would like it if Graham gave everything away.

It is my belief that telling someone the things that someone else did to become a champ is often worlds away from having the former actually do those things and/or get the same results. I do understand what you are saying and tend to agree with you. I do remember GB doing more interval style training in his early years.
as for this sprints & stuff: I've been following it but can't currently apply it to my training. That alactic stuff that Greg and others brought up is interesting. I like to read about Shawn's training. It's astonishing what some people on this site can do. They make it seem all casual.

Number one is talent, some people can do so much and or can work so hard. There are no real secrets, the very best always have been good. Think of the kids on school, some really stand out, and nobody at that age is really trained or anything.

Basic training is easy, you would proberly be amazed how simple top athletes often train. Benton started as a gym rat, but his talent soon showed, I do he picked up smoking around his buildup to his first sub 6....