Sprints and Stuff- training/questions 1k and below

[lindsayh]

100m @1:20.0 (16.0) and 100m @1:20.4 (16.1)
DF 180 SR60 684W LP1:17
(16.0 was my SB last year so happy enough with that)
then
8x 30"/30" @1:33.6
sr40 df150 426W
first 1:38 -> last 1:27.7

2 days off before racing weekend

BTW whilst ranking that 100m I discovered a verified 16.5 by a 78 year guy in the UK!!
(that is truly amazing)

[Shawn Baker]

1 k wu row

Another 500m rate 20 row (target 1:29.0) DF max



Ties my best effort- need to ensure each of the 30 strokes I get is as efficient and as powerful as possible- hopefully hit target soon

Next some speed/plyometric work

Plyo push-ups 5 sets of 5 reps off 12" boxes- fairly tough

50lb med ball push press releases to about 11 foot ceiling

20lb med ball overhead to ground slams

124lb Kettlebell swings x 43 straight reps- tough

135lb barbell curls x 10 reps (should be 20 but pretty tired from KB swings)

Ok plan for 500m (hopefully can go sub 1:17)

500m @ 20 spm in 1:29.0 (this will be the hardest target to hit and I won't move on until I hit it)

500m @ 24 spm in 1:26.5

500m @ 28spm in 1:24.0

500m @ 32 spm in 1:21.5

500m @ 36 spm in 1:19.0

Then once that is achieved I'll go for a free rate effort and hopefully can rate at 40 spm

Will intersperse strength and speed work via weights and med balls, jumping etc...

Also sprint work around 1:15 and some low rate interval work

Hopefully ready for a few attempts in 2-3 weeks

Good luck Lindsay!!

[Shawn Baker]

Am fasted workout

1k wu row

Then yet another crack at a 1:29.0 rate 20 500m row- DF 230



So getting closer and closer- 31 strokes instead of 30!!

1k easy row

10x 100m- max drag, full slide- keeping rate at around 40- dropped rest from 1min to 55secs



Wow, those 5 secs made a huge difference- ouch this on hurt - was pleased to be able to pull a 1:13.0 on last rep

1 k cooldown row

Finished with

5 plyo- push-ups on 8" boxes immediately followed by 5 x 42" box jumps- repeated x 5 rounds

This was good hard work today- going to need an easy one soon!

[Shawn Baker]

Am fasted

1k wu

500m target 1:26.5 at 24spm, DF max



Flipped on the "no messing around" switch and got it done with room to spare!

1k cool down

Will get some lifting done tonight!

[left coaster]

OK, finally got the 350 meter 1 minute erg PR done.

1 Minute = 353 Meters @ 1:24.9 split.

On to the next thing, finally... that is a VERY anaerobic pace/distance. It's all about tolerating the oxygen deprivation

[Shawn Baker]

Pm

Row 1k wu

Hi box squats to 525lbs x 5 sets of 5- tough work

Quickly followed by 100m rowing sprint 14.0 (falling off seat)

Jump rope x 100

Box jumps 5 singles at 36", 42", 44" , 46" (total of 20 jumps)

100m row at 14.1 sec

20 sec airdyne bike sprint

Nice 1min Lefty!

[Shawn Baker]

So yesterday all day driving, still a little bit "tired" though

Am fasted

1k wu

500m row at 28spm targeting 1:24.0 DF on max




So got it fairly nicely with good pacing and not too hard of an effort (sea level likely helps here)

Strategy of making a 500m distance very routine and comfortable by doing them almost daily is fairly helpful from an anxiety reduction standpoint, as there is very little guesswork on where my current fitness level is, also I know exactly how many strokes I'm going to take and try and parce them out evenly every 100m- example above was basically 8 strokes every 100m- easy from a mental standpoint and can focus on just getting through each 8 strokes. The effort is not so taxing that I can't recover to do it again the next day.

Did 1k easy row

Then 124lb KB x 10 sets of 20 swings on about 2.5 minutes rest between- this was definitely much easier than the last time I did this one a few weeks ago.

Finished with another easy 1k row

[left coaster]

Interesting strategy Shawn, makes a lot of sense.

You're about to click over 50, right? got any world records in your sights?

[Shawn Baker]

I'm currently under 100m, 1min and 500m WR times for the 50+ group, likely can get 1k as well- but there are others (primarily Dirk Moller that are also capable of breaking them as well- although I turn 50 before the rest of them-also Ross Love's dad is putting up some good numbers as well at 53 or 53

[Pie Man]

I'm currently under 100m, 1min and 500m WR times for the 50+ group, likely can get 1k as well- but there are others (primarily Dirk Moller that are also capable of breaking them as well- although I turn 50 before the rest of them-also Ross Love's dad is putting up some good numbers as well at 53 or 53

It must be over 30 years since I looked forward to getting older and yet now I sort of do...

I am also glad I am only 73Kg, and I know I won't break any records but the HW ones are so far away

[Edward4492]

I'm right there with ya Pie man. I won't be breaking any records (although there's one that's with in reach) but I turn 60 this year and racing as LWT at least the numbers are something I can dream about. The open (HWT) guys are light years ahead of me.

[Shawn Baker]

1k wu

Tired and not very "in the mood", but was planning on a rest day tomorrow so wanted to get it done today

Targeting 500m at 36spm and 1:19.0





Only came in at 1:19.2 but rate was just 33, so plenty of power per stroke- just wasn't mentally in it and was feeling fairly tired- so despite that pretty pleased - going to take a rest day and then likely redo this one and hopefully them can move forward and start to go for another PR

1 k cooldown row

[Bloodbuzz Corio]

Folks,

Seems like this is probably an appropriate thread for this question - any tips for increasing rating other than just practising trying to get it up?

Looking at the rating I'm getting on the sprint type stuff seems like it's well under what would be required to maximise performance (e.g. current 500 PB was at only 34) - so if there are any tips on workouts, drills, non-erg exercises etc I should look into would be most grateful!

In addition if I am just trying to get comfortable at higher spm on the erg - would you recommend changing the drag factor, and if so in which direction? Currently doing most of my stuff at ~125.

[left coaster]

Hey Blood,
I'm quite new to rowing and recently went through a series of steps to get 'rated up' for sprints. It took a combination of 2 variables for me to find the optimal balance between drag and rate.

To get my rate up I simply lowered the drag to about 100 and rowed fast. My target was to hold a rate of 55 for at least 100 meters. Once I got comfortable with this I started to slowly work the drag rate up while keeping the stroke rate at 55, still doing short 100m bits. 55 is my absolute max sr and I can't hold it for much more than 200m. Increasing drag on the 100m while maintaining my sr is what increases my speed.

The next thing I did was to figure out what drag rating allowed me to hit my maximum watts output on exactly the 5th stroke from a standing start while continuing to maintain my sr goal of 55 across a 100 meter distance. This turned out to be a df of 155, which I eventually moved up to 160 as I got a bit stronger.

It then became a training issue for me with the goal of maintaining a drag rating that has me a full velocity by the 5th stroke and maintaining a very high stroke rating. Any time I pull a 100m my sr is now 55. My last PR for 1 minute had a SR of 45 (I had posted 48 somewhere else but after checking I realized this was incorrect), I also cranked up the drag a bit more for the final attempt -- a 'cheat' from my training plan but it kicked my final distance up 4 meters (I had the dial at 7). I'm going to try and break 1:30 for 500m and my sr goal for that will be around 45 at my previous drag rating which has the dial at 6.5. Anything higher than this slows my sr down, it seems this may be OK for a PR attempt but for training I've come to see value in doing pieces at my SR goal. A bit ambiguous, but some insight into my process anyway.

[hjs]

New 100m record. 12.9.... 1.04.9Av

Havard Landsem. Norwegian, only 98kg and not overly tall. 1.88 I believe?