Theory on a longer row

[woody350ep]

By longer I mean 5k or more. Do you pace yourself throughout the entire distance, then sprint the last bit? If so, when would you start your "sprint"?

I'm not sure if you should just maintain one speed throughout the end, but it seems kind of a waste if you know you are finishing up and have the gas in the tank. I have been sprinting the last 200m on mine. Am I doing them wrong?

[hjs]

By longer I mean 5k or more. Do you pace yourself throughout the entire distance, then sprint the last bit? If so, when would you start your "sprint"?

I'm not sure if you should just maintain one speed throughout the end, but it seems kind of a waste if you know you are finishing up and have the gas in the tank. I have been sprinting the last 200m on mine. Am I doing them wrong?

In a test you sprint, if you just train you don,t

5k is for most people not long.

[Bob S.]

By longer I mean 5k or more. Do you pace yourself throughout the entire distance, then sprint the last bit? If so, when would you start your "sprint"?

I'm not sure if you should just maintain one speed throughout the end, but it seems kind of a waste if you know you are finishing up and have the gas in the tank. I have been sprinting the last 200m on mine. Am I doing them wrong?

That's the strategy that I generally use. It just seems to be the most reasonable way to do it. For long, all-out efforts, I try to stick to even pacing at the desired goal for the bulk of the piece and then sprint the last bit - if possible. For ordinary training pieces, I generally start at an easy pace and try to maintain a slight negative split for most of the piece. Even in the training pieces I go for the sprint for that last little bit.

Bob S.

[gregsmith01748]

I don't know if it's good or bad, but I always sprint at the end of longer row. I think it is the only way to judge how taxing the training session really was. I use it to figure out if I should be driving for lower split times the next time I do that distance. When I pass the 500m to go mark, I start driving for the finish.

[woody350ep]

In a test you sprint, if you just train you don,t

5k is for most people not long.

Well, I wasn't eluding that a 5k is "long". I was just suggesting a number that would exclude 2k's and lower I guess. Pretend I said HM

[aharmer]

It depends on the session. If you're doing a long erg session you're probably looking to reap a specific benefit associated with a longer, slower workout. If you were running 10-15 miles would you sprint the last half mile all-out? Some people might...I would tell them they're not accomplishing what the workout was designed for.

On the other hand, let's say you're doing a 4x2000m workout. The first three you do at 1:50.0 (or whatever your current fitness level is). On the final rep you pass 1500 at 1:50.0, you're going pretty close to all-out already. Giving everything you have the final 500 isn't completely compromising the purpose of that workout so let 'er rip. This will also slightly reduce the average of the 4 reps below 1:50, giving you a new starting point for the first three reps the next time you do the workout.

Just another opinion, good luck!

[wjschmidt2]

The only time I would sprint (the last 150m is all-out 40+ spm) at the end of a 5k would be if I was trying to set a new PB, and I within reach of that goal. Plus, there are several surges near the end as you mentally push yourself to the limit trying to maintain that long grueling pace.

Training 5Ks, just put in the work through-out the session and maintain the pace because after the work you will have to cool down, so why make it any harder on yourself. Enjoy the effort and do a nice cool down.

Bill

[hjs]

The only time I would sprint (the last 150m is all-out 40+ spm) at the end of a 5k would be if I was trying to set a new PB, and I within reach of that goal. Plus, there are several surges near the end as you mentally push yourself to the limit trying to maintain that long grueling pace.

Training 5Ks, just put in the work through-out the session and maintain the pace because after the work you will have to cool down, so why make it any harder on yourself. Enjoy the effort and do a nice cool down.

Bill

That is thye right idea, imo it's better to able to do the training. Not making everything a race.

[mikvan52]

imo it's better to able to do the training. Not making everything a race.

Good short answer! I was writing this when the ISP went down:

(for longer pieces) Do you pace yourself throughout the entire distance, then sprint the last bit? If so, when would you start your "sprint"?

Many studies have shown that even paced maxed workouts are generally faster.
Perhaps the more debatable issue is what is a reasonable number of high intensity workouts a week.

IMO: There should be a varied scheme that the rower sticks to.
This is true regardless of the distances involved. Clearly, the majority of workouts should not be maxed... even for part of them at the end.... This is because there is no reason to kick it in during the last little bit in order to fit the intent of that particular workout.

I've always found it tempting anyway.... Must be a "guy" thing...

For me, the key has been to mix it up.... and have fun

[wjschmidt2]

Here you go: I wasn't even thinking of this thread tonight when I was rowing, but this is my pacing for a good effort row with only a slight push over the last 5 minutes to stay near the 8000m mark.
30'8" 8032m df 115 strapless and naked feet.
The below are 5 minute segments.
1:53.9r27
1:51.4r29
1:52.1r29
1:52.3r28
1:52.3r28
1:51.8r28

I was just trying to maintain a good pace the whole way trying to keep the monitor on 8000m for 30' after a slow start. As Mike stated it was the "guy" thing to push in the last segment just to break 8000 meters. There was no sprint during the end of this piece just strong steady pushing and pulling.

Bill

[wjschmidt2]

Here is an all out effort for a 5k:

17:39.8

1:45.6 r30
1:45.3 r30
1:45.5 r31
1:46.3 r32
1:47.1 r34

I had no gas at the end, just a mental kick for the last 150 meters. The even pace was not there tonight.

The kick got me below 17:40, however, an even pace would have gotten me well (a few seconds) below that mark.

Bill

[aharmer]

Great 5k Bill! You're definitely ready for sub 6:40 with that.

[hjs]

Here is an all out effort for a 5k:

17:39.8

1:45.6 r30
1:45.3 r30
1:45.5 r31
1:46.3 r32
1:47.1 r34

I had no gas at the end, just a mental kick for the last 150 meters. The even pace was not there tonight.

The kick got me below 17:40, however, an even pace would have gotten me well (a few seconds) below that mark.

Bill

Great row for, I keep telling that, a man of your size, you are very fit !

Tough last part today

[mikvan52]

Here is an all out effort for a 5k:

17:39.8

Great job!

[Bob S.]

Great row for, I keep telling that, a man of your size, you are very fit !

I agree that it was a great row, but what does size have to do with fitness?