750 Meter Sprint Challenge

[cmlail84]

I am a Crossfitter with an upcoming competition including a 750 meter sprint row challenge for time. My average times are -

250 Meter - 45 seconds
500 Meter - 1:40
1,000 Meter - 3:23
2,000 Meter - 6:59

I am far from an expert, but at the same time now a terrible rower. I have been fortunate enough to pickup quality tips from collegiate rowers. Any tips on the 750 meter row challenge to assist with the fastest time? Where should my splits maintain based on my above baselines? I was thinking of working in 250 splits and decreasing my 500 split each time then going for broke on the last 250?

Any tips would be great and thank you!

[OarConsequences]

Plug your 500 and 1000 times into this: http://www.freespiritsrowing.com/conten ... predictor/ to get a good estimate for your 750 time. Pull hard until your average split hits what the predictor says and hold it for 500m. Sprint the last 250m.

[jamesg]

Your four times are a bit erratic, so forecasts are difficult. So just try it first, at your 500m power (350W) or even faster, but at slightly lower rating. The last 20 strokes may feel a bit savage but you'll likely survive. A very good warmup (20 minutes UT2-1) will be an enormous help, as also a slowish start. Never go fast to start with, 750 is not a sprint anyway; remember the tortoise won and you can always wind it up when the competition dies. Maybe practice a few 5-6 stroke starts, not that it's critical, plus transition. Low drag and move fast.

[cmlail84]

Guys - Thanks for the tips.

I did a practice run last night and completed 750 meters in 2:22.5. I held a 1:35 split for about 600 then was between 1:30-1:33 for the last 150. Damper was on 5. This felt like a about a 90% effort. I would like to get this under 2:20. My SPM remained around 31 the entire time as well. Any tips on where my SPM should be? Also, how long should you hold the completed pull before going into the recovery stroke?

Thanks again for the help!

[Bob S.]

Also, how long should you hold the completed pull before going into the recovery stroke?

Thanks again for the help!

Hold?? There shouldn't be any pause at either end of the stroke. The hands should move continuously, making little arcs to change the direction. OTW it happens naturally, since the blades have to go up and down to disengage and re-ingage the water on each stroke. On the erg it is a bit artificial (like the machine itself), but it helps to eliminate that pause at the end of the drive and promotes a smoother stroke.

You should be getting the hands away past the knees on the recovery before the knees begin to come up.

Bob S.

[cmlail84]

Thanks Bob. I am just trying to completely maximize my efforts on this while probably overthinking since I am powerful, but an inexperienced rower. I have been reading a lot of damper setting and drag effect. At 6'3", 220lbs I am not sure where it should be. Previously I have been rowing on a damper of 5 with no knowledge of drag setting, but I will check that. I can maintain a 1:35/500 split on a 5 damper without burning out, are there any suggestions on the damper or drag to lower my overall time?

Thanks,
Chris

[Bob S.]

Thanks Bob. I am just trying to completely maximize my efforts on this while probably overthinking since I am powerful, but an inexperienced rower. I have been reading a lot of damper setting and drag effect. At 6'3", 220lbs I am not sure where it should be. Previously I have been rowing on a damper of 5 with no knowledge of drag setting, but I will check that. I can maintain a 1:35/500 split on a 5 damper without burning out, are there any suggestions on the damper or drag to lower my overall time?

Thanks,
Chris

Well, I wasn't getting into damper setting, just the hand movement. But since you ask, please note that damper setting by itself does not mean anything. The drag factor is the number that you need. It depends on the damper setting, but also on several factors, especially the cleanliness of the cage of the indoor rower. The usual recommended drag factor for big, strong fellows is 140. On a clean machine at sea level, a damper setting of 5 would probably be about 130, so I would guess that you would want to use a bit under 6. You just have to check it out according to instructions and adjust accordingly. If you are using club machines, they will likely vary from one to another, so you have to check it out each time you get on a different machine. It is no big deal. It just takes a couple of button pushes and a half dozen rowing strokes to complete a drag factor check.

As to which drag factor is best, it is very individual. There is no best. I think that is best to try out the recommended drag factor for a while to get comfortable with it, then raise or lower or lower it by about 10 to see if it makes much difference in your pace and in how you feel.

Some rowers will use a slightly higher drag for sprints than they normally use for training or longer pieces like 2k and up. The same is true for stroke rate. For that, just about every rower uses a high stroke rate for sprints. You mentioned using a stroke rate of 31spm. That is low for someone your size, even for a 2k. For a 750m, I would think that over 35spm would be better.

Bob S.

[cmlail84]

Bob,

Thanks for the assistance once again. Last night I was playing with drag factor and found that the 135-140 area is my sweet spot. At this drag factor was able to efficiency hold a 1:33-1:34/500 split. I will work on the higher stroke per minute, while not totally gassing. As this is a 750 Meter for time I am just trying to be efficient and as fast as possible. I think 2:22 can be competitive with rowers who are inexperienced as most Crossfit competitions boast, but I would really like to get closer to a 2:15 as this could win the event.

Thanks,
Chris