Habits, Rituals and Mantras
Posted: November 5th, 2006, 1:18 pm
I am an avid Concept2 erger and my rowing on the erg is an intrinsic, essential part of my lifestyle. There are certain habits that I've developed over the past 6 years to make it easier to get on the erg. In addition, I've developed some pre-row rituals as well. These habits and rituals are no big deal - just things I notice that I do. I don't think I'm completely loony doing them and I bet that there are ones among the forumites who have their routines. These routines may be very personal and may not be worth sharing but I'm willing to share one of the most characteristic features of my training that I think can be helpful to others.
I have a mantra when I'm rowing. Occasionally, I do degenerate to repeating the F-word with every stroke but that is a distinct minority of strokes. My usual mantra is very useful and meaningful for each stroke of work. I'll get to it in a minute but let me set up the ideas behind it.
Over the course of this past year, there have been posts discussing the correct pacing of a 2k. On pure energy requirements, an even paced 2k requires the least energy input and it would seem should be easiest. Generally, an even paced 2k doesn't require tolerating a huge amount of lactic acid over the course of the whole race. Slowly but surely the lactic acid accumulates over the course of the race - and the key is to get that lactic acid to it's maximum on the last stroke. Another key is to make sure the even pace is not too easy - you'll have a sub-optimal race. Still another key is make sure the even pace is not too hard - collapse in the middle is imminent.
It would seem to me that training to acquire consistent stroking power is important. So when you pull each stroke, you can pull within a narrow range of power over and over again. So....... that get's me to my mantra.
Well, maybe not quite yet, let me add - it is one of my training habits that I stick with a certain combination of power and stroke rate for weeks on end. Like right now, I'm just finishing up working at 240w & 22 s/m. Next week I'll be doing 246w @ 23 s/m. During my workouts, I try to hit that exact watt level and stroke rate - this trains consistent stroking power.
Now about my mantra. Mantras are often sounds repeated over and over again to get into a trance-like state. Generally the sounds are without meaning but some mantras are composed of words which do have meaning. Mine goes like this:
Picture the scenario, I'm aiming to pull @ 240w & @ 22 s/m over and over again but instead my strokes are for example:
241w @ 22 s/m
240w @ 22 s/m
240w @ 23 s/m
239w @ 22 s/m
242w @ 22 s/m
241w @ 22 s/m
239w @ 22 s/m
240w @ 21 s/m etc.
My mantra would go something like this (please be charitable and don't laugh too derisively):
1/2% too strong
Relentless
Relentlessly screwy
1/2% too weak
1% too strong
1/2% too strong
1/2% too weak
Relentlessly screwy etc.
I don't verbalize these words but I use the "mind's voice". I know this sounds crazy but that's what I do. Some points:
When I hit the exact combo of power and stroke rate I give myself a reward at the time - not only psychological with the reward word "Relentless" but the next two strokes I lean off to the side right and left to relieve my buttocks from the ache that develops while doing long sessions.
Every stroke I have a split second to figure out how far I'm off from ideal - the math doesn't have to be exact -just ball park. This constant math, in conjuction with the mantra characteristics of my repetitive thoughts, puts me in a nearly trance-like state and keeps my mind off the slowly increasing pain in my muscles.
When my stroke rate is off, I psychologically penalize myself with the word "screwy" . This prompts me to get on the right stroke rate.
On the day of the race, I won't be leaning off to the right or left when I hit the right watt level but I will be asking my coxswain to use the word "Relentless" during my race and I'll be thinking it when I hit the right watt level.
This subject is not often discussed perhaps because it is highly personal. I think, however, that a discussion of the issue could help forumites develop their own version of a mantra which may help them reach higher levels of training.
I have a mantra when I'm rowing. Occasionally, I do degenerate to repeating the F-word with every stroke but that is a distinct minority of strokes. My usual mantra is very useful and meaningful for each stroke of work. I'll get to it in a minute but let me set up the ideas behind it.
Over the course of this past year, there have been posts discussing the correct pacing of a 2k. On pure energy requirements, an even paced 2k requires the least energy input and it would seem should be easiest. Generally, an even paced 2k doesn't require tolerating a huge amount of lactic acid over the course of the whole race. Slowly but surely the lactic acid accumulates over the course of the race - and the key is to get that lactic acid to it's maximum on the last stroke. Another key is to make sure the even pace is not too easy - you'll have a sub-optimal race. Still another key is make sure the even pace is not too hard - collapse in the middle is imminent.
It would seem to me that training to acquire consistent stroking power is important. So when you pull each stroke, you can pull within a narrow range of power over and over again. So....... that get's me to my mantra.
Well, maybe not quite yet, let me add - it is one of my training habits that I stick with a certain combination of power and stroke rate for weeks on end. Like right now, I'm just finishing up working at 240w & 22 s/m. Next week I'll be doing 246w @ 23 s/m. During my workouts, I try to hit that exact watt level and stroke rate - this trains consistent stroking power.
Now about my mantra. Mantras are often sounds repeated over and over again to get into a trance-like state. Generally the sounds are without meaning but some mantras are composed of words which do have meaning. Mine goes like this:
Picture the scenario, I'm aiming to pull @ 240w & @ 22 s/m over and over again but instead my strokes are for example:
241w @ 22 s/m
240w @ 22 s/m
240w @ 23 s/m
239w @ 22 s/m
242w @ 22 s/m
241w @ 22 s/m
239w @ 22 s/m
240w @ 21 s/m etc.
My mantra would go something like this (please be charitable and don't laugh too derisively):
1/2% too strong
Relentless
Relentlessly screwy
1/2% too weak
1% too strong
1/2% too strong
1/2% too weak
Relentlessly screwy etc.
I don't verbalize these words but I use the "mind's voice". I know this sounds crazy but that's what I do. Some points:
When I hit the exact combo of power and stroke rate I give myself a reward at the time - not only psychological with the reward word "Relentless" but the next two strokes I lean off to the side right and left to relieve my buttocks from the ache that develops while doing long sessions.
Every stroke I have a split second to figure out how far I'm off from ideal - the math doesn't have to be exact -just ball park. This constant math, in conjuction with the mantra characteristics of my repetitive thoughts, puts me in a nearly trance-like state and keeps my mind off the slowly increasing pain in my muscles.
When my stroke rate is off, I psychologically penalize myself with the word "screwy" . This prompts me to get on the right stroke rate.
On the day of the race, I won't be leaning off to the right or left when I hit the right watt level but I will be asking my coxswain to use the word "Relentless" during my race and I'll be thinking it when I hit the right watt level.
This subject is not often discussed perhaps because it is highly personal. I think, however, that a discussion of the issue could help forumites develop their own version of a mantra which may help them reach higher levels of training.