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

[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

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.

I do think I need to be a bit below 3.00 flat. Speed felt right but breathing was hard while my muscles still felt strong. Looking forward to this year:).

I decided to stop drinking alcohol already instead of 5 january (intrainingsfeest) haha

[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.

I do think I need to be a bit below 3.00 flat. Speed felt right but breathing was hard while my muscles still felt strong. Looking forward to this year:).

I decided to stop drinking alcohol already instead of 5 january (intrainingsfeest) haha

1k is a very nasty distance, much more anaerobic than a 2k, alcohol ist mostly about the amounts..... not drinking is the most easy.

Good luck

[ArmandoChavezUNC]

I don't agree that your pacing wasn't high. I think 33+ for a 1k is high enough. One thing I do notice, however. is that you start out really high on the rating as well as at the finish and your splits aren't very steady.

Try pacing it a bit better and you'll immediately shave off a second or two.

I also don't think you necessarily have to pull sub 3:00 for a 1k to pull a 6:20 2k

[hjs]

I don't agree that your pacing wasn't high. I think 33+ for a 1k is high enough. One thing I do notice, however. is that you start out really high on the rating as well as at the finish and your splits aren't very steady.

Try pacing it a bit better and you'll immediately shave off a second or two.

I also don't think you necessarily have to pull sub 3:00 for a 1k to pull a 6:20 2k

You have to pull nothing, only 6.20 But you can pull around or below 3.00, most rowers have weak 1k, because they never try a100% one.

For an optimal 1k you are 3/4 strokes above 2k, 30 is more or less the lowest you should row, so 33,34 is the minimin for 1k.

Splits, yes, but rating should be higher both at the start and end, on a 2k thats also the case, on shorter splits it looks more eractic. 500 meter splits even it out more.

[MartijnvBebber]

I don't agree that your pacing wasn't high. I think 33+ for a 1k is high enough. One thing I do notice, however. is that you start out really high on the rating as well as at the finish and your splits aren't very steady.

Try pacing it a bit better and you'll immediately shave off a second or two.

I also don't think you necessarily have to pull sub 3:00 for a 1k to pull a 6:20 2k

I was pretty proud of my pacing.. Maybe holding a 1:35 split in the middle piece was a bit conservative but I'll lower it a bit next time.

Any tips on how I could pace it better? Would be very appreciated ! I just started with a couple of fast strokes to kickstart the wheel and I must admit, I didn't know what I was doing in the last 150m. Just trying to rate high I guess but it was very ineffective.

[ArmandoChavezUNC]

For an optimal 1k you are 3/4 strokes above 2k, 30 is more or less the lowest you should row, so 33,34 is the minimin for 1k.

Splits, yes, but rating should be higher both at the start and end, on a 2k thats also the case, on shorter splits it looks more eractic. 500 meter splits even it out more.

I think people get too caught up with high ratings. Yes, the higher the rating the lower the split if you keep the force on the handle the same. But you can row a fast 2k at 26, 28, 30 spm. Especially the bigger you are, the lower your rating will be. I don't like when people make general statements about having to rate a certain number for a certain piece. It all also depends on what sort of training you do and what rates you are comfortable at.

I was pretty proud of my pacing.. Maybe holding a 1:35 split in the middle piece was a bit conservative but I'll lower it a bit next time.

Any tips on how I could pace it better? Would be very appreciated ! I just started with a couple of fast strokes to kickstart the wheel and I must admit, I didn't know what I was doing in the last 150m. Just trying to rate high I guess but it was very ineffective.

Your pacing was really good from 400-800 meters, but from 0-200 it was way too fast. The best strategies are always even pacing or negative pacing strategies. Your first 200m were almost 5 seconds per split faster than the split during the "body" of the piece. Thinking back to when I would do 1k's, the effort was pretty much steady throughout. A bit of a power 10 at the start and a sprint but your splits are substantially faster in the first and last 200m.

I think you would have been able to keep a lower overall split if you had gone out a bit slower and kept a bit of a faster split during the "body"

[hjs]

For an optimal 1k you are 3/4 strokes above 2k, 30 is more or less the lowest you should row, so 33,34 is the minimin for 1k.

Splits, yes, but rating should be higher both at the start and end, on a 2k thats also the case, on shorter splits it looks more eractic. 500 meter splits even it out more.

I think people get too caught up with high ratings. Yes, the higher the rating the lower the split if you keep the force on the handle the same. But you can row a fast 2k at 26, 28, 30 spm. Especially the bigger you are, the lower your rating will be. I don't like when people make general statements about having to rate a certain number for a certain piece. It all also depends on what sort of training you do and what rates you are comfortable at.

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Certainly, also the faster you the higher the ratings, the guys who pull 5,4x often pull mid 30 ies.

And yes you can pull ok paces at lower rates, but those are not optimal, a fit, pretty fast t
Rowershould at least rate 30, top lightweights up to 40 on a 2k.

For 500 we talk about 10/15 strokes higher. And the 1k inbetween.

I agree about the first 200, he proberly went off very fast, that did cost time, 5 to 7 strokes fast and then settlong would be better.
Negative splitting not, te distance is to anearobic, if you don,t have enough lactic buildup during the race thst it does influence you performance you simply go out to slow. For a maximal effort you need your anaerobic system working full blast. And that is never pretty. Being able to just hold on in the last 100/200 is whst you should be aiming at.

[MartijnvBebber]

The coaches changed the trials a little, it's now a 100m, 750m and a 20 minute test with rating capped at 20.

Looking forward to the test. Did 3x15' at rating 20 today. Pulled 1:50 for all three, aiming for a 1:48 or faster for the 20 minutes.
Keep training hard guys The harder you train the better it gets.


Question: We only erg once a week with 3x15 minutes. Do you guys think this is enough to train the aerobic system ? We also row OTW for 14km twice a week.

[ArmandoChavezUNC]

If I understand correctly, you do 3 rowing workouts a week? (2 OTW, 1 erg) Definitely a good start, but you can definitely make bigger improvements if you added another 2-3 workouts to that. Not sure what level of rowing you are doing (collegiate/masters/recreational) or if you do a lot of cross-training, but only 3 sessions a week sounds on the low side to me.

[hjs]

If I understand correctly, you do 3 rowing workouts a week? (2 OTW, 1 erg) Definitely a good start, but you can definitely make bigger improvements if you added another 2-3 workouts to that. Not sure what level of rowing you are doing (collegiate/masters/recreational) or if you do a lot of cross-training, but only 3 sessions a week sounds on the low side to me.

Plus 1, every aerobic sport needs volume. 3 sessions a week is on the very low side.
This although I myself never rowed much more and never do long ut2 rows or did

[MartijnvBebber]

Just a little update.

We did our selection trials 2 days ago. Moved to a different house the day before so was pretty spent but when I sat on the ergo machine I felt pretty strong.

Our trails began with 3 chances to get your fastest split time in 7 strokes. first time I got 1:13 and after that I got 1:12. Pretty pleased with that as i previously couldn't go below 1:15 with drag factor at 115 (couldn't be any higher). After that we dove into our 750m max which went pretty well too. Was very painful for 1-2 minutes afterwards but got a average split of 1:27.1.

After that we had 1 hour rest before we started our 20 minute test at stroke rate restriction 20. The coaches gave me a target pace of 1:48 and the first 5 minutes I had some trouble finding the power to pull that but once I had a nice rythm going I managed. I got 1:47.5 average.

I made the selection but I'll have to work really hard the coming weeks to go to 6:20 2k in January with only 1 erg session a week.. I'm contemplating wheter I should speak to my coaches about my goals and if I/(my team) shouldn't erg more often.

[hjs]

Just a little update.

We did our selection trials 2 days ago. Moved to a different house the day before so was pretty spent but when I sat on the ergo machine I felt pretty strong.

Our trails began with 3 chances to get your fastest split time in 7 strokes. first time I got 1:13 and after that I got 1:12. Pretty pleased with that as i previously couldn't go below 1:15 with drag factor at 115 (couldn't be any higher). After that we dove into our 750m max which went pretty well too. Was very painful for 1-2 minutes afterwards but got a average split of 1:27.1.

After that we had 1 hour rest before we started our 20 minute test at stroke rate restriction 20. The coaches gave me a target pace of 1:48 and the first 5 minutes I had some trouble finding the power to pull that but once I had a nice rythm going I managed. I got 1:47.5 average.

I made the selection but I'll have to work really hard the coming weeks to go to 6:20 2k in January with only 1 erg session a week.. I'm contemplating wheter I should speak to my coaches about my goals and if I/(my team) shouldn't erg more often.

Difficult to do three tests in one, certainly the 750 will influence the 20 min.
From the three the power test is the strongest, at 115 that is very good. The fact you use pace and not watts is strange. The steps between paces are big in watts. So pace is very rough compared to watts.
The 20 min seems a bit slow, relative speaking.

Having a talk about your goal seems good. If 6.20 is important for you.

[MartijnvBebber]

Did 8x300m 1' rest last week. This was the first time we rowed high stroke rate on the erg for our team.
I got 1:30.4 at average stroke rate of 35. Does anyone know how that transfers to a 2k roughly? I tried to fall back to 1:35 at rate 33 during the fifth interval and that felt pretty good but already had some lactic acid in the legs from previous intervals.

[hjs]

Did 8x300m 1' rest last week. This was the first time we rowed high stroke rate on the erg for our team.
I got 1:30.4 at average stroke rate of 35. Does anyone know how that transfers to a 2k roughly? I tried to fall back to 1:35 at rate 33 during the fifth interval and that felt pretty good but already had some lactic acid in the legs from previous intervals.

Think around 6.30 roughly.

[MartijnvBebber]

Did 8x300m 1' rest last week. This was the first time we rowed high stroke rate on the erg for our team.
I got 1:30.4 at average stroke rate of 35. Does anyone know how that transfers to a 2k roughly? I tried to fall back to 1:35 at rate 33 during the fifth interval and that felt pretty good but already had some lactic acid in the legs from previous intervals.

Think around 6.30 roughly.

dam.. Need to step up my game asap. thanks!