Sprint training for 1 minute and 100m efforts

[RachPatto]

C2 brains trust, I am looking for advice on what a training plan/focus would look like to improve distance for a 1 minute race and reduce time for 100 metres. I have an on-water background but wanting to better understand how to achieve technique, time and distance improvements in the two sprint events.

[jamesg]

Just do a set of ten, maybe with rest 2'; the main factor is warmup, but you'll also be able to try a whole series of techniques and ratings. The Watt readings provide good resolution for short distances.

I usually find a short-finish no-swing stroke is most effective, since it offers maximum rating, putting all the work onto the legs. These should not give out on only 40 strokes.

I keep drag low (90) so that the pull is as fast as possible, not having much strength.

[iain]

3 separate ways to address your question:

1) Technique: This is all about a fast start and maintaining a high rating. This involves breathing once per stroke and for me short sliding as legs are slower, while accepting in 1 min that legs will be giving out by the end so shortening further and thrashing out last few strokes to maintain (most of) pace. Many people raise their feet to reduce upward force that can lift you off the seat. Also something to hold

2) Short term improvements: practice starts (identifying use of short strokes to accelerate quicker, 100m different from 1 min as latter requires some thought to efficiency to defer the loss of performance while former is maximal throughout) and find your optimum DF (balancing accelerating quickly at lower DF to give faster start with increased efficiency at high rating and increased used of upper body from higher DF). Also finding best warm up (most people find best 100 isn't the first!) and amount of rest required before the start. If using race software, practicing the start on this is important due to loss at start.

3) Training: strength required, so weights, high force strokes (higher DF possibly at lower ratings) as well as getting used to and comfortable sprinting.
OTE lots of sprinting with relatively long rests eg 100m x 20 r80", 12 x 250m r2', 8 x 200m r3' etc.

[MPx]

Not sure why or I would have corrected it before now, but I have a performance gap (relative to peers) between the 100m and the other short sprints (1min, 500, 1k) so there is some sort of difference involved between your two target events. While I can hold my own in age group company at most of them, I'm some way off on 100m.

Strength is key to top scores at the shortest pieces. Your low pull (lowest pace seen on a single stroke) is an important indicator. Once you start getting stronger, it is very likely that your low pull will only be available on high drag. You need to focus some time on strength training.

The other factor is rating. I've seen that some of the top scores have come from up to r65 on the 100m - I've not yet managed to rate that high. Others prefer to stay closer to a full stroke and don't go much over r40, but unless you're very strong indeed then the faster you rate the better your pace and result. Once you're over r50 you will find you adapt to some sort of very abbreviated stroke - which obvs needs to include the most powerful part of your abilities but typically not the full deal in terms of swing and finish. You need to focus some time on rating up.

[RachPatto]

Thanks for the responses guys. I look forward to incorporating all of these things.

[GlennUk]

I'm not sure whether I'm qualified to give advice my 100m is 15.1 on static a d 15.0 on slides.for 100; 335m o
Static and 356m slides.

For me I don't think strength training made any difference, I improved my 100m pb set about 13 years ago in steps from 17.x over a period of x 6months to what it is now.
Fundamentally the 2 issues that I improved was the start and stroke rate.

Selection of df is key and is personal. Too high and it screws the start big time, too low and the flywheel doesn't slow down and you won't be able to move fast enough to add more force.

My 100m pbs were at c.72spm.

For the .minutes endurance is key, at 40s if you're working hard your legs will fade, my current trying is improve on 100, 1min, 500 and 1k.

I'm currently doing loads of reps, short intervals, much shorter than 2mins