How to: get fan moving for 500m?

[HomeCookN]

Only been using C2 for 10 days, trying to figure out if there is any special technique to getting the fan up to speed quickly from a standing start for short pieces. I'm working on 500m time. Any advice appreciated.

[Rod]

A few short strokes at as high a stroke rate as you can then long ones pulling the handle as hard as you can then back to shorter strokes when you start to slow down.

Most raise the drag factor to higher than they would normally use.

https://www.youtube.com/results?search_ ... +metre+row

[c2jonw]

If you're a beginner I'd forget about shorter pieces and hard starts until you're confident of your form. Quickest way to hurt yourself.............C2JonW

[lindsayh]

Only been using C2 for 10 days, trying to figure out if there is any special technique to getting the fan up to speed quickly from a standing start for short pieces. I'm working on 500m time. Any advice appreciated.

most do a few short 1/2 to 3/4 strokes before the first the first full one. There is a significant group of youtube vids that will give you the idea - they are mainly though of elite sprinter types breaking records. Look at Dirk Moller, Rob Smith, Sam Loch and Shaun Baker amongst others. Should also look at general technique videos on Youtube and C2 site.
This question should really be in the training thread above I guess where it will receive more attention. There are a lot of newby training questions addressed there. Have a look at the sprint training threads too - lot of stuff.
The 500m is a middle distance event really that really requires a lot of general fitness and specific strength work as well. Intervals of less that 500 repeated with longer rests are part of that. Learn about drag factor and where to set it for training and time trials.
If you are really new to the erg then there is a significant danger in going straight to hard sprints - you need to get good technique and a strong core and back first or injury is likely.

[hjs]

The simple answer is raw force, just for example, starting to cycle from a standstill, starting the fan from zero does cost a lot of energy. It takes around 7 strokes to reach max speed. Strokerate should be very high.
Be carefull, sprinting on the rower is tough, certainly the back gets a beating.

The strongest rowers pull 1.02 as max pace. Best ever 500 is 1.10,5 av.

[HomeCookN]

Thanks a lot, guys, for all the advice--especially about a better topic location to post this question. I will certainly check out the youtube vids as well. Seems to me that for a piece that lasts only 90-100 seconds, it will be critical to get that sucker spinning fast as possible as early as possible.
(Not smart enough, or experienced enough on this forum yet, to figure out how to respond to each reply specifically instead of this general reply to everyone.)

[lwtguy]

Thanks a lot, guys, for all the advice--especially about a better topic location to post this question. I will certainly check out the youtube vids as well. Seems to me that for a piece that lasts only 90-100 seconds, it will be critical to get that sucker spinning fast as possible as early as possible.
(Not smart enough, or experienced enough on this forum yet, to figure out how to respond to each reply specifically instead of this general reply to everyone.)

Click the "Quote" button in the top right corner, like I did for this post.

[HomeCookN]

lightweightguy wronte: Click the "Quote" button in the top right corner, like I did for this post.

Thanks, Buddy!

[Carl Watts]

Depends on your target pace but even for training rows now I start with a 1/2 stroke and usually with enough power the second full stroke is faster than target pace.

[lindsayh]

Depends on your target pace but even for training rows now I start with a 1/2 stroke and usually with enough power the second full stroke is faster than target pace.

yeah - for a flat out 500 you should be at or under target on the 4th or 5th

[HomeCookN]

Depends on your target pace but even for training rows now I start with a 1/2 stroke and usually with enough power the second full stroke is faster than target pace.

This sounds most like what I'm doing, Carl. Just been using a C2 for 11 days now and working alone--that's why I'm asking these pesky newbie questions on board--but the fan seems pretty responsive to a 100% effort on the first stroke as long as the second stroke follows as quickly as possible. I appreciate the info and advice, guys.

[Carl Watts]

Check your drag factor on the monitor, for training rows mine is about 134 but this is NO GOOD for a 500m as I can only get the pace down to about 1:38 so the drag factor needs to go up to about 160-170 which was where it was for my 500m at 1:26 pace. As pointed out above, when you increase the drag it takes a little longer to come up to pace.

[HomeCookN]

Check your drag factor on the monitor, for training rows mine is about 134 but this is NO GOOD for a 500m as I can only get the pace down to about 1:38 so the drag factor needs to go up to about 160-170 which was where it was for my 500m at 1:26 pace. As pointed out above, when you increase the drag it takes a little longer to come up to pace.

Wow, thanks a lot for the drag factor tip, Carl. On my two fastest 500m pieces it was only 117-119. I'll jack it up in the morning and see what happens. So much to learn...

[PaulG]

For a 500 m I also start with a half stroke, but instead of being in the full catch position I ease the handle and seat out for the first stroke so that my knees are at about 90 degrees. That way you get more leverage a very explosive first stroke.

[Rod]

Check your drag factor on the monitor, for training rows mine is about 134 but this is NO GOOD for a 500m as I can only get the pace down to about 1:38 so the drag factor needs to go up to about 160-170 which was where it was for my 500m at 1:26 pace. As pointed out above, when you increase the drag it takes a little longer to come up to pace.

Wow, thanks a lot for the drag factor tip, Carl. On my two fastest 500m pieces it was only 117-119. I'll jack it up in the morning and see what happens. So much to learn...

That’s why I mentioned it in my reply to you (the first one that you had so a way back now..)

Most raise the drag factor to higher than they would normally use.

If you’re normally at around 120 then yes I’d say 170 would be about right for a 500 PB attempt.

I also found that by repeating the attempt every few days I improved it a little each time so good luck with working it down over a series of them.