500m Splits.

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Jack S.
500m Poster
Posts: 60
Joined: February 7th, 2007, 11:56 pm

500m Splits.

Post by Jack S. » April 29th, 2007, 8:48 pm

Lincolns recent post about his new PB got me interested in seeing what my best 500m would be. I've been erging for a around a month and a half. Prior to this attempt I had done 4 500m tests, each one of those were after a fairly heavy weight training session. So, on Friday I erged a 500m fresh. My previous best was 1:34.3 on 4/14.

This Friday I got a PB 1:32.5

Anyhow my splits were;

Split paces were:
@100 - 1:32.0/38spm
@200 - 1:29.0/39spm
@300 - 1:30.5/40spm
@400 - 1:33.0/36spm
@500 - 1:38.5/37spm

Can any criticism be reasoned from my splits and rate? I noticed that Lincoln had a much higher rate than I do. Where do I improve?

Unfortunately no video.

Thanks,
Jack

Nosmo
10k Poster
Posts: 1595
Joined: November 21st, 2006, 3:39 pm

Re: 500m Splits.

Post by Nosmo » April 30th, 2007, 12:32 pm

Jack S. wrote:Lincolns recent post about his new PB got me interested in seeing what my best 500m would be. I've been erging for a around a month and a half. Prior to this attempt I had done 4 500m tests, each one of those were after a fairly heavy weight training session. So, on Friday I erged a 500m fresh. My previous best was 1:34.3 on 4/14.

This Friday I got a PB 1:32.5

Anyhow my splits were;

Split paces were:
@100 - 1:32.0/38spm
@200 - 1:29.0/39spm
@300 - 1:30.5/40spm
@400 - 1:33.0/36spm
@500 - 1:38.5/37spm

Can any criticism be reasoned from my splits and rate? I noticed that Lincoln had a much higher rate than I do. Where do I improve?

Unfortunately no video.

Thanks,
Jack
Most obvious thing is to do it at a steady pace. That second 100 probably cost you a lot. You slowed down too much on the last 100m. So try it again and keep it at 1:32 for at least the first 250.

The rating does depend on how big and heavy you are. 38 spm is plenty for a 6' 250 lbs person, but not that high for someone who is 5'4" and 150 lbs.

Jack S.
500m Poster
Posts: 60
Joined: February 7th, 2007, 11:56 pm

Post by Jack S. » April 30th, 2007, 8:40 pm

Nosmo,

Thanks. I have a hard time keeping a steaady pace, but I'll try your advice next time. I really want to break 1:30, so eventually I'll need to keep a 1:29 pace, guess I'm not there yet.

As far as rating goes, I'm a 6'-2", 220 lb 47 year old man. Sounds like I'm in the ballpark right?

Jack

Nosmo
10k Poster
Posts: 1595
Joined: November 21st, 2006, 3:39 pm

Post by Nosmo » April 30th, 2007, 9:11 pm

Jack S. wrote:Nosmo,
As far as rating goes, I'm a 6'-2", 220 lb 47 year old man. Sounds like I'm in the ballpark right?
Jack
I think so, but I'm 5'7' and under 150 lbs (and 46) . Perhaps Paul or someone with more knowledge could weigh in on this.
How do you think your technique is? I would consider experimenting with shorter and longer strokes, more or less lean and lay back. May be you could post a video of your next attempt and people could critique it.
As you probably know. Optimal 500m times are not achieved with the classic "good" technique.
Also are you trying lots of shorter sprints? Maybe 150 to 300m.

Maybe PaulS can comment. He knows a lot more about sprinting then I do.

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PaulS
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Joined: March 16th, 2006, 12:07 pm
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Post by PaulS » May 1st, 2007, 8:21 am

Nosmo wrote:
Jack S. wrote:Nosmo,
As far as rating goes, I'm a 6'-2", 220 lb 47 year old man. Sounds like I'm in the ballpark right?
Jack
I think so, but I'm 5'7' and under 150 lbs (and 46) . Perhaps Paul or someone with more knowledge could weigh in on this.
How do you think your technique is? I would consider experimenting with shorter and longer strokes, more or less lean and lay back. May be you could post a video of your next attempt and people could critique it.
As you probably know. Optimal 500m times are not achieved with the classic "good" technique.
Also are you trying lots of shorter sprints? Maybe 150 to 300m.

Maybe PaulS can comment. He knows a lot more about sprinting then I do.
I'd always suggest that 500m sprints be done at rates that reflect similar ratios to what you would be doing for the 2k or other PB attempts. i.e. none of the artificially high ratings that get seen from time to time. Manipulating the Drag factor (increasing it) can help, but do be cautious with that as it can produce more shock on the body, shorter stroked in the most powerful section of the drive work well if doing that.

Once you are seeing a rate increase coincide with a pace slowing it will be a rare case that anything good is going to happen by trying to increase the rate any more.

The advice to be more evenly paced is good, the 500m is long enough that it will help, and finally remember that you have the whole 500m to get the avg to where you want it, busting your hump to get it to target before halfway costs a lot.
Erg on,
Paul Smith
www.ps-sport.net Your source for Useful Rowing Accessories and Training Assistance.
"If you don't want to know the answer, don't ask me the question."

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