Post
by ranger » February 8th, 2010, 4:52 am
As iit turns out, I was exhausted by he time I got to Cincinnati yesterday.
I was so tired I had to stop repeatedly for naps so that I wouldn't run off the road.
I certainly didn't have any energy to row a 2K once I arrived.
As the forum here has suggested, given what I have been doing in training with both diet and exercise, I was depleted, stale, and unprepared for the 2K I was supposed to race.
It is also clear that all of the low heart rate work I have been doing is physiologically confusing.
My heart wants to go steady state when it reaches 145 bpm.
That's impossible in a 2K. Your HR needs to get right up to high levels as quickly as possible and hold it there.
This takes training ,though, training that I haven't yet done.
These things are easily fixable, though. I just need to eat normally, get more sleep, stop my cross-training entirely, and just do high heart rate work, all on the erg, perhaps in double sessions (e.g., long intervals in one session and short intervals in a second session).
Other things about my rowing are enormously exciting and entirely in place.
For instance, it appears that when I have all my energies, I am indeed pulling 12.5 SPI in my stroke--for all purpøses.
That's amazing.
Just with a relaxed 5K cadence like 31 spm, I am going 1:37.
Spectacular power for a 60s lightweight.
My stroke really swings.
Now, I just need to work that cadence into AT routines, 4 x 2K, 5K, and 6K, and the same is won.
That will get my heart rate up smoothly into high registers.
Then I can do a second session each day of short anaerobic intervals.
No more foundational rowing necessary.
No more cross-training necessary.
Distance rowing needs to be hard and fast.
Focus should be on AT.
Then with sharpening that to TR and AN.
Exciting stuff.
Things are coming along great.
If I am continue to pull 12.5 for all purposes, I can indeed do 6:16 for 2K.
I only need to rate 34 spm.
In trainiing, the crucial targets for me now are 4 x 2K, 1:38 @ 31 spm; and 5K, 1:38 @ 31 spm.
I now have a month left in the indoor rowing season to work on these things.
ranger
Last edited by
ranger on February 8th, 2010, 5:15 am, edited 3 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)
