Why can I do intervals but struggle with TTs?

[Gammmmo]

A recurrent theme for me on the erg has been that I seem to be able to smash out intervals at targetted paces but seem to be coming up short in TTs. It would appear to be purely mental as I frequently start sessions and then HD and then go onto do a really nice set of intervals. I do some of my best TTs when I just rock up and have a go (this week I clocked 3:15.8 which equals the second fastest time I've done for 1K yet when I started the session I wasn't even trying to do that! bizarre) or when I've no real pre-conceived ideas as to paces I ought to be able to do. Anyone else get this? Remedies?....apart from HTFU

[Bloodbuzz Corio]

Gammmmo (always need to count carefully I've got the number of 'm's right),

Not coming from a position of a large number of TTs, but here's one idea - do some 'almost-TTs' - so the distance under question (1k for you at present) - in the 90-95% range of target Watts - just to get more used to the distance at almost full pace, practise at the full race warm-up etc.

When fully immersed in his personal implementation of the WP Mike Caviston was doing a 2k piece about 5-6 seconds slower than his best possible time each week (admittedly as 1 of 11 weekly sessions) - and the 92-95% 2k has been recommended by some here as a final hard hit out before a race (I think Henry was one proponent of that - at the upper end of that range).

[hjs]

A recurrent theme for me on the erg has been that I seem to be able to smash out intervals at targetted paces but seem to be coming up short in TTs. It would appear to be purely mental as I frequently start sessions and then HD and then go onto do a really nice set of intervals. I do some of my best TTs when I just rock up and have a go (this week I clocked 3:15.8 which equals the second fastest time I've done for 1K yet when I started the session I wasn't even trying to do that! bizarre) or when I've no real pre-conceived ideas as to paces I ought to be able to do. Anyone else get this? Remedies?....apart from HTFU

Intervals are "just" training and we ease into them often. Most are on relative short rest.

Other point is not doing TT often, if they become a more regular part of training that will get the tension a bit of and doing them more often makes you simply better at it.

Other point could be that you back a bit during interval work, but that makes some sence, always think if you really go 100% its a pitty not to use that for a timetrial.

Last point, I my view shorter intervals, do not match well with TT. Make the intervals longer with also, much longer rest and they will.

Example not 250 reps, 500m for 1k.
Not 500m, but 1k reps for 2k
For 5k use 2/2.5k reps.

Above 5/6k don,t think interval work helps that much more.

[Bloodbuzz Corio]

Last point, I my view shorter intervals, do not match well with TT. Make the intervals longer with also, much longer rest and they will.

Example not 250 reps, 500m for 1k.
Not 500m, but 1k reps for 2k
For 5k use 2/2.5k reps.

Above 5/6k don,t think interval work helps that much more.

Henry on the longer intervals - two people whose opinions I value in addition to yours I would argue agree with you here:

• I think it's a fair interpretation of the WP and associated notes that the 4x1000m was Mike's preferred L1 workout
• Sam Loch said that 4x500m (at 5:00r) was a benchmark workout for him in prep for his 1k world record

[hjs]

Gammmmo (always need to count carefully I've got the number of 'm's right),

Not coming from a position of a large number of TTs, but here's one idea - do some 'almost-TTs' - so the distance under question (1k for you at present) - in the 90-95% range of target Watts - just to get more used to the distance at almost full pace, practise at the full race warm-up etc.

When fully immersed in his personal implementation of the WP Mike Caviston was doing a 2k piece about 5-6 seconds slower than his best possible time each week (admittedly as 1 of 11 weekly sessions) - and the 92-95% 2k has been recommended by some here as a final hard hit out before a race (I think Henry was one proponent of that - at the upper end of that range).

Did that yes in the lead up to 2k races. Sessions very close to 2k intensity and lenght. Hard, but those build confidence. You simply "know" what you can. Racing full on simply hurts, if you haven,t done that for a while, you forget the feeling a bit, and can "panic" a bit and hd.

I not seldom fd up a test, feering it not enough, after a miss a second time you have that fear again and know better what to expect.

Last important point, what really can help, is using a sort of mantra, keep in mind: "nomatter what, I do not handle down!"

[Allan Olesen]

I have watched what you have written in a number of threads, and I get the impression that you are mostly into the hard, intensive training which probably does a lot of good for your anaerobic fitness but not necessarily a lot of good for your aerobic base fitness.

So could it be as simple as a less than optimal aerobic base, making you more suited for interval work?

(With a 2k PB which is 48 seconds slower than yours, I may not be the right person to write this. I have absolutely no idea what I am talking about. But I have noticed that several rowing training plans contain a lot of long duration, low intensity stuff, intended for building aerobic fitness.)

[AnimalNige]

What is your pacing like? Post some screenshots of your PM from some TTs.

Most WRs are done with -ve splits, and I always find that work better for me. Start off conservatively for the first split. The build a little if you feel you can until the last split when you unleash hell.

[Dangerscouse]

I reckon it's a mental issue Paul. You're subconsciously worrying about it and your 'inner chimp' is controlling your mind when it gets really tough you. I haven't been controlling my inner chimp recently and it then creeps up on me and steals all of my motivation with no warning.

As Henry said a mantra to repeat in your head is very important. I use 'I Can, I Will I Must' but pick anything that works as long as it's short and simple as it distracts you enough to pull you through the tough moments, which inevitably will happen. Nike's 'Just Do It' strapline is a great example, as three simple words is ideal, and distraction is a powerful tool to use.

I also visualise my wife and / or my mates yelling at me to keep going, and keep in mind that it won't kill me and the pain is temporary.

As Bloodbuzz suggests doing some time trails at 90%ish of your target will help to break down those mental obstacles that are building up. I have defo got a mental block on 10k TT ago have done so many over the years and I can't imagine beating my PB.

Belief is a massive part of achievement. Before Roger Banister broke the four minute mile it was widely accepted it wasn't possible after years of failed attempts. As soon as he did it, the record was quickly broken again and again.

[NavigationHazard]

With all respect to whatever training plan you're on, maybe you need to re-calibrate your interval paces/ durations/ distances/ expectations.

There's lots of anecdotal lore out there about how fast/ far/ many intervals in a given session correlate with a given target, and even more to think about if you start factoring in things like rating, HR, drag factor, etc. etc. etc. But none of it adds up to an ironclad guarantee that if you can do X in a training session you will without fail do Y in a time trial or competition. YMMV, as the saying goes: your mileage may vary on the day. Indeed, that's why we have competitions, and not just reported workouts.

If you're consistently underachieving in time trials (at least in your own estimation) as compared to your interval workouts, it's entirely possible that some combination of your background, your current fitness, and/or your interval-workout structures is skewing the results you think you should be getting. To the extent that you may differ in one or more respects from the rowers whose aggregated results suggest the standard formulas, maybe you can do something training-wise to compensate. You might also consider lowering your trialing expectations -- it's generally better to be pleasantly surprised by a result than unpleasantly.....

[Cyclist2]

Last important point, what really can help, is using a sort of mantra, keep in mind: "nomatter what, I do not handle down!"

I agree. When the going gets tough, my form starts to suffer, so my mantra is one of several things; "sit up straight", "strong back", "full stroke". When I concentrate on form, my pace invariably comes down and I feel better, too.

I also agree with NavHaz that maybe setting your sights slightly lower and finishing the TT strong will aid the mental process for the next efforts.