Training To Break 1:14 - 500m

[AlexFergus]

Hey thanks for all the great posts guys!

@ Dangerscouse - great I'll check out that book.
And thanks for the shoe recommendations. I need to get something - even for my lifting (I use cheap soft sole shoes even for my 260kg DL's!)

@Tsnor - Aerobic split - great info. I had slacked off a bit on my aerobic training so I'll be sure to up those sessions, especially as the recovery cost is minimal.

Breathe work - yeah I know it could be a dud, but I'm willing to give it a go. the device I'm using tracks wattage and load - already I can see my numbers improving. So surely there must be some carry over benefit right? I did use it for my warmup on the 500m day and I think it helped (but then again it was the first time I'd done a proper 45min warmup for a session so that also could have played a role )
From my understanding it's not working the lungs as such, it's working the diaphragm - aiming to stress those muscles. I know they are slow twitch, but I'm sure some intense loading is going to net a result?
Regarding the statement about only using 70% of lung capacity - this reminds me of my Powerlifting days - in a way you are training to unlock the strength capability that the muscles/joints/neurons posses. We all have heard of stories about frail grandma doing some amazing feat in a life saving situation. A lot of powerlifting training is about unlocking the strength from the body - without putting on weight and size (due to weight class limits).

Maybe this is the case with the lungs/breathing. It's trying to push the body to tap into that reserve capacity?

Shoes - so your first comment sparked an interesting debate. I have been meaning to get some slimmer/harder sole shoes - for both lifting and erg work. So I'll get some anyway and see how I feel. I may even use some in an interval session and then switch to softer shoes and see if I notice any difference. Maybe I'm better doing this on a day where I practice starts.


The link you shared from the BioRow team was interesting. Theres lots of science in this sport huh. It now has me thinking about ideal foot height and even technique tweaks. Hmm.

@Btlifer - yeah I'm definitely out with a blast and then crash and burn! I feel like it has worked well - this approach - as I know I'm 100% empty at the end (as I crash around 150m so it's all on to hold until the end!) BUT, now I have some consistency with my times, for my next 500m I may experiment with pacing. My goal will be a 800w row - so if I go flat out for say 10-12 strokes (hitting 1100w, leaving an average of say 900w) then simply aim to hold 800w through to the end - I should come out with my 800w goal. It will be a lot more 'stable'.

The strange thing will be going from 1100w to 800w when I feel so fresh.
But I should experiment with it.

SHOES - back to the shoe. I used to use Inov-8 Barefoot shoes (XF-210 i think they were). Really light, thin sole. They didn't last long (I used them training plus every day as a PT) but I may get another pair for rowing and for lifting.
I will keep everyone updated.

Time to go do some intervals

[max_ratcliffe]

I haven't listened to this yet. Might be complete snake oil.

https://open.spotify.com/episode/1EmoH8 ... =copy-link

Title: Breathing for performance and recovery.

[JaapvanE]

JaapvanE - I find they do vey well on that front.Been using them about a year now and how shall I say… they are still fresh. I only use them for rowing though.

Thanks for the info, I ordered a pair.

[Joebasscat]

JaapvanE - I find they do vey well on that front.Been using them about a year now and how shall I say… they are still fresh. I only use them for rowing though.

Thanks for the info, I ordered a pair.

Hope they work well for you.

[AlexFergus]

The video for my recent 500m is now up - https://youtu.be/rhSkYI0ZOoY?t=460

Sorry I don't have decent split data - my phone didn't record properly so I tried to replicate the data from my log but it's not ideal.

[JaapvanE]

Might I suggest "Xero Shoes". The HFS model is the winner for me.

And for me too. Recieved them today, much better fit and ventilation. Thanks for the tip!

[Joebasscat]

Might I suggest "Xero Shoes". The HFS model is the winner for me.

And for me too. Recieved them today, much better fit and ventilation. Thanks for the tip!

[AlexFergus]

Just checking in with another update.

Going to have another crack at the 300m record in a few hours. Hopefully I can get the record all to myself this time.

2 weeks ago I did two big interval sessions. The first was probably the most intense interval session I've ever done. I even hit a new high/max HR on my Polar watch - that shows how tough it was.
The second was literally the most pain I've ever experienced from a training session. Whats interesting is the pain was worst after I had finished. More on this soon.

The first workout was something I designed. Let's call it Ferg's 100's.
It goes like this:

18x 100m sprints, with decreasing rests.

1st interval - 3 min rest
2nd - 3min
3rd - 2min
4 - 2min
5 - 2min
6 - 90sec
7- 90sec
8 - 90sec
9 - 60 sec
10 - 60 sec
11 - 60 sec
12 - 40 sec
13 - 40sec
14 - 40sec
15 - 20 sec
16 - 20 sec
17 - 20 sec
18 - finish

Whats surprising is I've done it twice now, and both time's I've ended with an average split that was pretty close to my current 500m PB pace.

So I think it could be a good session for training and measuring performance. Though like I said it's a brutal session.

For my most recent session I averaged 775 watts = 1:16.7 (0.1 seconds off my most recent 500m PB). This was an average 100m time of 15.3sec

I knew I had to pace myself (based on the first time I did this session - where my last/slowest interval was only 60% of the pace of my fastest interval), but didn't do too well with my pace estimation - as I was doing 14.5 seconds for the first 7 intervals - but finished with 17.5's for the last 2! (55% of max).

I actually built this workout so that it would help me train the finish in a 500m - i.e. the last 100m - hence the short rest periods etc.

Anyway, if anyone does this workout let me know how you get on. I'd love to hear how your average pace compares to your 500m.

Again though - it's brutally tough!!


The second workout was with my Kaatsu bands on.

200m - 30 second rest - 200m. 3 rounds with 8 mins rest between rounds.

I wore my bands on my legs for each round - but took them off for the 8 min recovery period.

Times are nothing flash (because of the bands) but the pain afterwards was another level. I mean WTF sort of thing. It was the worst lactic acid burn you could imagine. And nothing i did helped. I literally was rolling around in pain swearing my ass off, covered in sweat, I think there were a few wee tears mixed in as well. It lasted about 10-15mins after I had got off the rower.
It was horrible.

I hope it created a massive training effect, because I went through hell to create it haha.

Anyway I thought I'd share these sessions with you all. I should maybe record some of my interval sessions, it may create good viewing

These were done 2 weeks ago. Last week's sessions were less intense. So hopefully I'm fresh for todays 300m!

[AlexFergus]

300m went well. Smashed my PB and the record:
43.4 seconds - av of 925 watts (previous record was 44.1)

https://log.concept2.com/profile/140341/log/65786275

Felt good, felt strong.

Race plan was simple - 12 max effort strokes.
Then settle into a 900-920watt split (1:13 pace I think)
At 100m to go, do 4 big effort strokes
Then hold on to the end.

I think if 850w is my goal for 500m, I should be aiming for say a 1000watt average 300m. But there's no science behind that.

@BTlifter - have you ever done a 300m? What was your time? I'd love to see how it compares to your 500m.

End of August I'll do another 500m test.

[GlennUk]

Congrats on the new PB, that is a big difference form the previous effort, the training is working for you.

Then settle into a 900-920watt split (1:13 pace I think)

Ill get my coat.....

[Dangerscouse]

Superb result. Very strong, and well deserved with your training

[btlifter]

300m went well. Smashed my PB and the record:
43.4 seconds - av of 925 watts (previous record was 44.1)

https://log.concept2.com/profile/140341/log/65786275

Felt good, felt strong.

Race plan was simple - 12 max effort strokes.
Then settle into a 900-920watt split (1:13 pace I think)
At 100m to go, do 4 big effort strokes
Then hold on to the end.

I think if 850w is my goal for 500m, I should be aiming for say a 1000watt average 300m. But there's no science behind that.

@BTlifter - have you ever done a 300m? What was your time? I'd love to see how it compares to your 500m.

End of August I'll do another 500m test.

I have not ever done a 300m test, unfortunately. I do plan on doing several 2-400m pieces this year, but have no data to report back, yet.

FWIW, there seems to be a little bit over 1 split difference between my 500 & 1 minute (423m). So I would GUESS that there would be around a 3-3.5 split difference between my 500 & 300... if that's true, your 150w (3.9 split) extra goal might be overkill for your 300m. But that is pretty speculative!

[AlexFergus]

Hi all.

The video of last months 300m is up. -https://youtu.be/5mYPJaXx170?t=739

I was actually planning on doing a 500m attempt today, but I've caught a cold - nothing too serious, but enough to back off on the intense training stuff.
So I'll delay that a week.

FWIW, there seems to be a little bit over 1 split difference between my 500 & 1 minute (423m). So I would GUESS that there would be around a 3-3.5 split difference between my 500 & 300... if that's true, your 150w (3.9 split) extra goal might be overkill for your 300m. But that is pretty speculative!

I'll have to try a 1minute session then to see how my numbers compare. Maybe I'll do a 1min attempt next month. I'll report back in when I have that data.
I still need to get me some decent shoes as well! Once I am into the 1:15's then I'll treat myself some decent shoes.

[aussie nick]

Hi Alex

sorry I've missed your past few updates - congratulations on the record! awesome stuff

[AlexFergus]

Thanks Aussie Nick

Just chipping in with some updates.

Disrupted Training
August started off as a great month of training. We had a few nights away so I planned on a short relaxed training week that week. That was nice...
Then my boy fell ill on the way home, really high fever. I was on seizure watch for 2 nights - pretty much no sleep.
So there went a week of training (fortunately he didn't have any seizures though), as I needed the time off to recover, catch up on work and still monitor him.
Then as I planned on getting back into solid training I caught a cold (no doubt 2 all nighters contributed to this). So it meant I did very little training. Even an aerobic row was miserable.
Towards the end of that I did manage a few strength sessions so that was good.
THEN...Tommy fell ill again. Back on seizure watch and unfortunately he had a really bad one. So I was in hospital with him (no sleep again). Now we're home but he's still ill (tonsolitis) and I'm exhausted. So more seizure watch time and rest when I can get it.

Hopefully all goes well for him and I and I can get in a few sessions this week.

500m retest
I was meant to do this last week - but I had the cold.
So then I thought this week, but my training has been all over the place, I have now pushed it back to next week. ALl going well.

Strength Training
I've spent a lot of time thinking about this of late. I was keen to mix it up and create more of a long term plan. I have used Jim Wendlers 5/3/1 before so that was my go to.
Anyway after wayyyy to much time on this (and at one point looking at 3 or 4 day a week training sessions), i've gone back to sticking with a 2 day - 1x upper 1x lower - session, but using 5/3/1 protocols for my key lifts (deadlifts and squat).

Once I have fine tuned it I will post the program here.
I will stick to my usual week routine as well:

Mon - Sprint intervals
Tues - Lower weights
Wed - Upper Weights
Thurs - Aerobic Row
Friday - extra (sprints, sprints on a bike, skill/technique work, hill sprints, more aerboic work, mobility, rest etc etc - or a combination of things)

Upcoming Dates
So at the end of October there is a virtual indoor rowing 500m event - the Oceania Champs. This is the New Zealand champs aswell.

I'm not going to alter my training for this. I'll just treat the event as my end of month big row.
It should be fun - racing again etc (even though it's virtual).

Then, I see in Feb next year the World Indoor Rowing champs are being held in Toronto.
That could be a really good goal to focus on. HOWEVER - if I were to travel over it would be super pricey for me, and with all the jet lag etc I don't know how decent my performance would be (it's 20 odd hours of flying!)
I could also try and qualify to compete virtually - but then I'd be racing at around 3am in the morning local time!!
So maybe I won't worry too much about this.

The main goal is to break the NZ record - not attend the world champs.
But racing events often bring out the best in people, and are great fun. AND give you a timeline to work with on the training front.

New Low Pull
Oh and despite all of this, I managed to get a session in practicing starts.
And I hit a new Low pull - 1235 watts = 1:05.7 (it was 1:06.4)
So that was a good plus despite the lack of training

I think thats all for now.
Hopefully I get a decent training week in this week and give the 500m a crack next week!