Goal: 20 minute test T24. 1:44 avg split

[MartijnvBebber]

Hi!

My goal is to be able to hold a 1:44 avg split for 20 minutes on my selection trials at the start of November. I'm going to start my training in 10 days after my holiday, lots of steady state T18 and 1-2x a week of weightlifting.

I did 3x10' T24 with 5 minutes rest a month ago. Avg splits were: 1:47.6 - 1:47.4 - 1:46.2. (these are probably the same times I would pull right now.)
Can anybody tell me if my goals are realistic and possibly some tips? Do I have to do more training at higher ratings? Does anybody how 3x10' T24 correlates to 1x20' T24 roughly?

I'm 19 years old, 6'5", 101kg

[ArmandoChavezUNC]

During my junior year of rowing (2010-2011) I pulled three 6k tests that I can find results for

9/20/10 - 21:19.4
10/04/10 - 21:05.8
11/08/10 - 20:57.6

So in about 6 weeks I dropped 22 seconds.

I suggest you do a 6k test now and see how far/close you are to your goal split. Very hard to tell how those sample workout splits stack up with a 1:44 6k.

[Bob S.]

What is T24? and T18? I don't remember seeing that terminology on this forum before. Sounds like T could signify restricted stroke rate, but I don't see any connection other than the numbers being in the right range.

Bob S.

[hjs]

Hi!

My goal is to be able to hold a 1:44 avg split for 20 minutes on my selection trials at the start of November. I'm going to start my training in 10 days after my holiday, lots of steady state T18 and 1-2x a week of weightlifting.

I did 3x10' T24 with 5 minutes rest a month ago. Avg splits were: 1:47.6 - 1:47.4 - 1:46.2. (these are probably the same times I would pull right now.)
Can anybody tell me if my goals are realistic and possibly some tips? Do I have to do more training at higher ratings? Does anybody how 3x10' T24 correlates to 1x20' T24 roughly?

I'm 19 years old, 6'5", 101kg

Given you age, and build that sounds very possible, proberly even on the low side.

Ratingwise, some people make the transition to higher ratings easy, others much less so. If you make the stroke much longer to compensate for the low rating, you could get in trouble.

I would do one training a week at rate 24 as a test, overdistance maybe 30 minutes. Not 100%, but st 90/95 % intensity.

Eat, rest and sleep well, do not focus on to much carbs, but on enough protein and good fats.

[MartijnvBebber]

What is T24? and T18? I don't remember seeing that terminology on this forum before. Sounds like T could signify restricted stroke rate, but I don't see any connection other than the numbers being in the right range.

Bob S.

By T24 I meant stroke rate restriction at 24 strokes/minute, I should've clarified. (tempo)

Given you age, and build that sounds very possible, proberly even on the low side.

Ratingwise, some people make the transition to higher ratings easy, others much less so. If you make the stroke much longer to compensate for the low rating, you could get in trouble.

I would do one training a week at rate 24 as a test, overdistance maybe 30 minutes. Not 100%, but st 90/95 % intensity.

Eat, rest and sleep well, do not focus on to much carbs, but on enough protein and good fats.

Thanks for replying!

Why could increased stroke length get me in trouble? And I just started eating more carbs instead of lots of protein, could you explain to me why you think protein and fats are more important for me to reach my goal?
I want to gain weight for my 20 minute test and national 2k test this winter and maybe lose that weight in racing season.

[hjs]

Lenghtening the stroke beyond your racing stroke will give more pace, but you can,t use that stroke during races, so pointless to develope it.

Carbs are only fuel, protein is needed to build and rebuild your muscle, working out hard means lots of damage to repair.
Fats are needed for your hormones, for some vitamins and for fuel.
Proteine can,t be stored you need it with every meal.
Carbs can be stored, you only need them around training and working out etc. Eating lots of carbs often will only make you fat. Carbs are overrated. Yes you need them, but lees then most people think and eat.

Why bulk up in fat and later need to ge ride of it, beyond 8/10% fat its only dead weight.

To gain muscle you need to have a calorie surplus, and slowly get heavier, but if so you also need to become stronger at the same time. You will also become a bit fatter proberly, but keep that in check.

[MartijnvBebber]

Lenghtening the stroke beyond your racing stroke will give more pace, but you can,t use that stroke during races, so pointless to develope it.

Carbs are only fuel, protein is needed to build and rebuild your muscle, working out hard means lots of damage to repair.
Fats are needed for your hormones, for some vitamins and for fuel.
Proteine can,t be stored you need it with every meal.
Carbs can be stored, you only need them around training and working out etc. Eating lots of carbs often will only make you fat. Carbs are overrated. Yes you need them, but lees then most people think and eat.

Why bulk up in fat and later need to ge ride of it, beyond 8/10% fat its only dead weight.

To gain muscle you need to have a calorie surplus, and slowly get heavier, but if so you also need to become stronger at the same time. You will also become a bit fatter proberly, but keep that in check.

Alright I get what you mean, I'll try playing around with my macros and see what works best for me. I wanted to gain some weight because it helps on the erg ofcourse but no heavier than 105kgs. I want to try and get 6:20 this NKIR (I guess you are dutch and know this) .

[ArmandoChavezUNC]

Alright I get what you mean, I'll try playing around with my macros and see what works best for me. I wanted to gain some weight because it helps on the erg ofcourse but no heavier than 105kgs. I want to try and get 6:20 this NKIR (I guess you are dutch and know this) .

A 6:20.0 2k equates to a much, much faster 20 minute split than 1:44.0. I don't want this to sound mean, but I can't help but ask just how much rowing/erging experience you have. You don't (yet) seem to have a good base for splits, workouts, etc.

I pulled a 6:27.7 2k right around the same time I pulled a 21:12 6k. That's almost 8 seconds slower than your goal 2k, but only 2 seconds slower than your goal 20 minute test.

Anyway, not saying you can't do it or anything like that. I just get the sense that you haven't done many erg tests so you don't have a good idea of pacing for different distances.

[hjs]

Lenghtening the stroke beyond your racing stroke will give more pace, but you can,t use that stroke during races, so pointless to develope it.

Carbs are only fuel, protein is needed to build and rebuild your muscle, working out hard means lots of damage to repair.
Fats are needed for your hormones, for some vitamins and for fuel.
Proteine can,t be stored you need it with every meal.
Carbs can be stored, you only need them around training and working out etc. Eating lots of carbs often will only make you fat. Carbs are overrated. Yes you need them, but lees then most people think and eat.

Why bulk up in fat and later need to ge ride of it, beyond 8/10% fat its only dead weight.

To gain muscle you need to have a calorie surplus, and slowly get heavier, but if so you also need to become stronger at the same time. You will also become a bit fatter proberly, but keep that in check.

Alright I get what you mean, I'll try playing around with my macros and see what works best for me. I wanted to gain some weight because it helps on the erg ofcourse but no heavier than 105kgs. I want to try and get 6:20 this NKIR (I guess you are dutch and know this) .

Good idea, there is no single best way, so making it a work in progress sounds smart enough.
I don,t know where you are now, but 6.20 sounds again doable. Your 6 will proberly have to be below 1.44 though, certainly free rate. But depends on onrs strenght.

Yes Dutch to, maybe we will each other, both us oldies and the juniors have to race early.

[MartijnvBebber]

Alright I get what you mean, I'll try playing around with my macros and see what works best for me. I wanted to gain some weight because it helps on the erg ofcourse but no heavier than 105kgs. I want to try and get 6:20 this NKIR (I guess you are dutch and know this) .

A 6:20.0 2k equates to a much, much faster 20 minute split than 1:44.0. I don't want this to sound mean, but I can't help but ask just how much rowing/erging experience you have. You don't (yet) seem to have a good base for splits, workouts, etc.

I pulled a 6:27.7 2k right around the same time I pulled a 21:12 6k. That's almost 8 seconds slower than your goal 2k, but only 2 seconds slower than your goal 20 minute test.

Anyway, not saying you can't do it or anything like that. I just get the sense that you haven't done many erg tests so you don't have a good idea of pacing for different distances.

Thanks for the reply, I don't have much experience although my technique is OK. In september I will start rowing with coaching.

The trials I was talking about are in November, the 2k test is in late january so there's quite a time gap in there. We'll see what I get but 6:20 is what I'm going to be aiming for trainingwise. My strength is OK but my endurance is what I must work most on I think. My 250m sprint time is 1:13.3 but endurance is weaker.

[hjs]

A 1.13 250 is a good base to work from, given you build, age and this, 6.20 seems modest to me.

[MartijnvBebber]

A 1.13 250 is a good base to work from, given you build, age and this, 6.20 seems modest to me.

Hope so, too bad 2k is mostly anaerobic..

Will try to update this topic if I don't forget.

[MartijnvBebber]

Little update: Didn't train as much as I wanted to but progress is still decent.

Doing lots of steady state work and OTW rowing starts this week. Currently holding a 1:55 split for 3x20 minutes at 18 spm.

[MartijnvBebber]

Just did a 1km test for my coaches. Pretty pleased as this was my first distance and went pretty steady at (for me) a high rating. Still lots and lots of room for improvement though

Dropped down to 97k too Might gain a bit back during the winter but feeling good with it so far.
Results are in the attachment. Would this be a good base to go sub 6:20 on a 2k in late January?

[hjs]

Just did a 1km test for my coaches. Pretty pleased as this was my first distance and went pretty steady at (for me) a high rating. Still lots and lots of room for improvement though

Results are in the attachment. Would this be a good base to go sub 6:20 on a 2k in late January?

Ok, rating is not high for 1k. For 6.20 you need 3.00 flat, if not just below. Only guys who have poor speed don,t need 3.00 flat. If this was not maximal like you say, you have a good chance. At you age you should react well on the training you do.