Transition from aerobic to anaraobic

[mattflint49]

Hey guys,

Really quick and hopefully a simple question: if I have been training long aerobic pieces for the last 8 weeks (30 min swims, 40 mins bike, 40 mins running etc) and i was to suddenly hop on and pull out a 500m sprint test, would that (sort of long) aerobic training translate to good sprint times. Im just wondering because im not sure if my body would be trained enough in the sprint and max heart rate range to put out my best times.

Just wondering guys, thanks.

Also, to MAXIMISE my 2km erg time. Just for example if my 2km erg test was 8 weeks away and for the last 8 weeks i had been doing PURELY aerobic long pieces, how many weeks before the erg test should i begin to incorporate sprint work into my training (6 x 500m etc) to maximise my erg time. Thanks.

Thanks everyone!

[jamesg]

Have a look at this: http://indoorsportservices.co.uk/training/interactive

The answers may depend on your characteristics and the program you choose. The transition is not sudden or sharp, but will spread over at least the last half even of a 26 week program. Work such as 6 x 2 TR starts after 8-9 weeks, and every week there will be one or two such all the way to the end, and also some AN as from week 18.

Work of similar length also tends to increase in power, even more than the bandwidths suggest. This reflects the theory: in the W/HR graph, CV training pushes the AT inflection point to the right. Do enough training and you'll never go AN, if the criterion is Lactate.

500 m. Suggest you try it and see, you can do one almost every day and call it training. The Interactive asks for things like 4x1.5' and 6x1' AN. Certainly it'll help with technique and pacing which are just as important.

[hjs]

Hey guys,

Really quick and hopefully a simple question: if I have been training long aerobic pieces for the last 8 weeks (30 min swims, 40 mins bike, 40 mins running etc) and i was to suddenly hop on and pull out a 500m sprint test, would that (sort of long) aerobic training translate to good sprint times. Im just wondering because im not sure if my body would be trained enough in the sprint and max heart rate range to put out my best times.

Just wondering guys, thanks.

Also, to MAXIMISE my 2km erg time. Just for example if my 2km erg test was 8 weeks away and for the last 8 weeks i had been doing PURELY aerobic long pieces, how many weeks before the erg test should i begin to incorporate sprint work into my training (6 x 500m etc) to maximise my erg time. Thanks.

Thanks everyone!

Certainly not, you will pull a poor 500. You fastmuscle fibers will be very untrained.

[G-dub]

Matt, aren't you the one getting over QL injury? I certainly wouldn't pull a hard 500 after having laid of the erg for the time you have. Get those erg muscles back in shape first, no matter how old you are.

[markinnb]

I've had a constant pain in my back for about a year. At first i thought it was growing pains (oh how i really hoped it was) and it was bearable. during rowing season its became really unbearable and now it hasnt gone back too how it was before. its in my quadratus lumbourous or something (quadlumbs) in the lower back-sides. apparently its something to do with my hips according to my physio? says my hip flexibility isnt very strong so my back takes all the force or something. dunno if its true or not but i just follow the stretches she sets me. back to the point. way too painful to do deadlifts/erging now so i just stick to running, swimming, cycling, squats, bench pull, chin ups, shoulder press.
i do have access to an erg but i just cant use it because my lower back hurts way to much.

I can't even begin to understand what is going on here. edit in : is this one of those theoretical questions ? serious question. not trying to be a smart ass . Are you wondering for yourself for some time in the future? end edit
you can't use the c2 rower but you want to do some sort of test in 8 weeks. and you want to suddenly start pulling 500 m sprints even through your lower back hurts so much that you can't get on it. and you haven't done any training on it for several weeks.
Aside from the QL m issue, was your technique ever assessed by a competent coach or anyone ? did anyone every take a video of your rowing when you were able to row so that the guys here could give it a once over twice?

keep doing your stretches, physio, look into some of the more milder yoga style movements, get on youtube to look up the videos on rehab/ physio for those specific injuries/ hotspots or whatever you wish to call them.

So again, when was the last time you actually were on the C2 rower? how about on the water?

[Edward4492]

I can answer that one with rock solid proof to back it up (at least for me). After 10 weeks of 100k per week, all at moderate to low pace(15-20k at 2:08 to 2:12); you will have NO SPEED. Don't even waste your time trying. Mentally it will feel extremely difficult and you won't pull a decent time.

For me the bigger question is now that I'm easing back into speed work, how long will it take to get faster and will the aerobic work provide a platform for better times. Or will it have no affect. See the thread on "LSD experiment".

Also, bad back and 500m PR's? Not the best move IMO.

Oh and by the way. A 40min bike ride is not a long aerobic piece. Long on the bike (on the road) starts at 50miles and 2 1/2 hours (on flat roads).

[mattflint49]

I've had a constant pain in my back for about a year. At first i thought it was growing pains (oh how i really hoped it was) and it was bearable. during rowing season its became really unbearable and now it hasnt gone back too how it was before. its in my quadratus lumbourous or something (quadlumbs) in the lower back-sides. apparently its something to do with my hips according to my physio? says my hip flexibility isnt very strong so my back takes all the force or something. dunno if its true or not but i just follow the stretches she sets me. back to the point. way too painful to do deadlifts/erging now so i just stick to running, swimming, cycling, squats, bench pull, chin ups, shoulder press.
i do have access to an erg but i just cant use it because my lower back hurts way to much.

I can't even begin to understand what is going on here. edit in : is this one of those theoretical questions ? serious question. not trying to be a smart ass . Are you wondering for yourself for some time in the future? end edit
you can't use the c2 rower but you want to do some sort of test in 8 weeks. and you want to suddenly start pulling 500 m sprints even through your lower back hurts so much that you can't get on it. and you haven't done any training on it for several weeks.
Aside from the QL m issue, was your technique ever assessed by a competent coach or anyone ? did anyone every take a video of your rowing when you were able to row so that the guys here could give it a once over twice?

keep doing your stretches, physio, look into some of the more milder yoga style movements, get on youtube to look up the videos on rehab/ physio for those specific injuries/ hotspots or whatever you wish to call them.

So again, when was the last time you actually were on the C2 rower? how about on the water?

I was last on the C2 Rower yesterday and pulled out a 500m sprint, was not happy with my result, hence why i created this forum to try and understand why. My back is not incredibly fucked espceially if i have the adrenaline of the erg and im just in the zone it doesnt hurt. but right now as im typing i can generally feel not painful but just uncomfortable and a sort of annoying pain that i have to like twist my back to stretch out to relieve it for like half a minute. as for technique, my coach and cox both analysed my technique and said it was fairly good. only issue one of them mentioned was my finish, apparently i swing way to far back (probably to make up for my lost height). looking back on it now i probably swing to about 30 - 40 degree angle back, its really hard to tell, and i also stretch myself right to the rim of the erg because im flexible and can manage it.

[jamesg]

A 1.42 ½k is 330 W, which at 56 kg is almost 6W/kg. So you know how it's done. What makes you unhappy?

[mattflint49]

A 1.42 ½k is 330 W, which at 56 kg is almost 6W/kg. So you know how it's done. What makes you unhappy?

sorry, what do u mean by this?

[lindsayh]

A 1.42 ½k is 330 W, which at 56 kg is almost 6W/kg. So you know how it's done. What makes you unhappy?

that is a good point of course james - 1:42 is not too shabby at all in these circumstances

[Livio Livius]

Now we are talking w/kg what is max for elite erg rowers?
Pro cyclist have @ 5min 7,5 w/kg or 6 w/kg at the end of a mountain stage (Tour de France).

[jamesg]

Elite means something like 100 kg and a 5:45 2k, which is almost 550W and so 5.5 W/kg for the duration.

Lightweights have pulled 500m at 7W/kg.

The rowing action is discontinuous, so the peak power during the pull could be over 1 kW.

[Livio Livius]

Elite means over a 2k or 5k distance.