Sprints and Stuff- training/questions 1k and below

dwalk · Post by **dwalk** » July 18th, 2016, 11:22 pm

ArmandoChavezUNC wrote:
dwalk wrote:If you take two people of equal aerobic fitness and compare them on the rower, the stronger of the two would be faster. Strength does help with the rowing stroke. If you can't pull in the 1:30s without killing yourself, no amount of aerobic fitness will get you a low 6 2k.
That's a big "if," though. You don't need to lift to be fast on the erg/water and in fact you may gain less fitness through lifting and rowing than just through rowing. That's the issue.

You can't just say, "take two people of equal aerobic fitness but one who is stronger" because it doesn't work that way.

So you cannot have two people of about equal aerobic fitness, but one be stronger than the other? All I was saying is that some good base strength can help. On the water and on the erg are two different things and I am speaking only about the erg. Don't think Ross would move a boat to well, but he is sub 6 on the erg.

hjs · Post by **hjs** » July 19th, 2016, 3:07 am

dwalk wrote:
ArmandoChavezUNC wrote:
dwalk wrote:If you take two people of equal aerobic fitness and compare them on the rower, the stronger of the two would be faster. Strength does help with the rowing stroke. If you can't pull in the 1:30s without killing yourself, no amount of aerobic fitness will get you a low 6 2k.
That's a big "if," though. You don't need to lift to be fast on the erg/water and in fact you may gain less fitness through lifting and rowing than just through rowing. That's the issue.

You can't just say, "take two people of equal aerobic fitness but one who is stronger" because it doesn't work that way.
So you cannot have two people of about equal aerobic fitness, but one be stronger than the other? All I was saying is that some good base strength can help. On the water and on the erg are two different things and I am speaking only about the erg. Don't think Ross would move a boat to well, but he is sub 6 on the erg.

More a matter of being very difficult to find. How define equal fitness? Aerobic and anaerobic fitness is difficult to split up. So its a theoretical standpoint which in practice does not really exist.

That said, you are never to strong, to fit or can,t have to much technique.

Shawn Baker · Post by **Shawn Baker** » July 19th, 2016, 5:10 pm

1 k wu row

1 min 1:27.2 at 22spm- little bit better (SPI 23.99)

75 lb med ball push press releases 10 sets of 3

200lb med ball loads to 62" box 10 sets of 3

Not bad work- still fairly easy

Shawn Baker · Post by **Shawn Baker** » July 21st, 2016, 11:23 pm

Last night

1 min row 1:27.2 @22

BTN jerks 10 triples at 225lbs

Today

1 min row 1:26.4 @ 22 spm- getting better (quad pretty well healed, back at 90%

High box squats @315lbs x10 reps/ 10 sec airdyne bike sprint--- 5 rounds

This was on around 10gm of carbohydrate today

macroth · Post by **macroth** » July 22nd, 2016, 10:44 am

Personal experience tells me that up to 1k or so, but certainly up to 500m, you can increase your strength significantly, lose quite a bit of aerobic conditioning, and go faster overall. Your mileage may vary.

Shawn Baker · Post by **Shawn Baker** » July 22nd, 2016, 12:26 pm

Hey Ewan! Good to see you!

Shawn Baker · Post by **Shawn Baker** » July 22nd, 2016, 2:21 pm

1 k wu

1 min row

Hit 1:27.4 @21 spm for a lifetime stroke power index PR of 24.96- pretty pleased and just for perspective Ross Love put up a 1:27.1 at same SPI so overall not too shabby for old guy

Done at max drag

Next 6" plyo push-ups x 5 reps/ 20lb med ball overhead to ground slams x 5 reps --- repeat x 5 rounds

Finished with cambered bar BP up to 250lb, then 230 lbs x 5 singles then 135lbs x 21 reps

From dietary perspective - chronically fat adapted- 2 week period of basically 0 carbs (meat and eggs only) followed by 1 week of 20-50 gm carbs = lifetime PR in rowing stroke power index

Shawn Baker · Post by **Shawn Baker** » July 22nd, 2016, 6:49 pm

Should say same RATE for Ross (21) his SPI was slightly above 25 and he maintained it for 1:27.1 versus 1 minute

Shawn Baker · Post by **Shawn Baker** » July 23rd, 2016, 9:16 pm

Good day today!!

Started this am with 1k wu

Then 1 min - 1:26.2 @ 22 spm for SPI of 24.84

20 x 176lb KB swings

Went out to museum today with kids and went home decided to knock out another 1 minute effort

This time I dropped drag down as I imagine my usual drag (285 ish- wide open fan cover off) tends to slow down flywheel a bit. This time dropped drag to 235 and went to town

So 1:25.3 at 22spm works out to an SPI of 25.63- which is as high as I've ever heard of (anyone know a better?)

Stroke to do this is full layback and putting everything possible into it

Very pleased and excited to finally be where I want to be able to rate up!

Rate 25-26 tomorrow!

Incidentally - carb intake today was basically just 6 skinny asparagus spears!

Shawn Baker · Post by **Shawn Baker** » July 24th, 2016, 11:29 pm

2nd 1 minute effort today- fairly comfortable at 26 spm for SPI of 24.15 so well ahead of where I was last month as far as SPI goes at this rate

Will go rate 30 tomorrow and look for 1:19 or less

Again carb intake was 1.5 avocados

Shawn Baker · Post by **Shawn Baker** » July 25th, 2016, 5:00 pm

1k wu

1 min, stroke rate 31, 1:18.9 380m- pretty comfortable row- still with nice long stroke (SPI 23.99) on target for new 1min PR soon I'd guess

Followed by 155lb hang power snatches 20 sets of doubles

Decent work

0 carbohydrate today so far

Shawn Baker · Post by **Shawn Baker** » July 26th, 2016, 3:25 pm

Target was 1:17.0 at 35- got it fairly well and slowed up last 10 seconds when it was clear I was going to get it easily- not too bad

Now to around 40 spm and hopefull hit 400 m for new American record!

Today's effort was fueled by a handful of raspberries as only carbs

hjs · Post by **hjs** » July 27th, 2016, 10:44 am

Did a sprintsession today.

2k wu 1.50 ish, 500 meter paddle

First drag 150. And securing the erg with bags of sand

1 15.3
2 15.4 erg slipped, so more bags
3 15.1/1.15.5 pb with 0.1 on this drag, lows 1.13

Drag up to 170

4 15.0/1.15.0 sb with 0.2 lows 1.12
5 15.0

6 and..... 15.0 also started to rain, so had to move the erg back to a dry spot.

Haven,t done much sprinting so think a bit more is possible, for the rest pure strenght is needed on which I am working.

Weather was cooler, windy, rainy. Was on the beach this morning for an appointment. Got almost blown away.

After the sprints a 5k fartleg. 500m sub 1.55/ 500 m sub 1.50, strapless drag 125.

150,7/23 much easier in cooler conditions.

Cd 10 min 2.29

Also tried a few standing longjumps lately. 2.45 right now on solid ground, not in a sand pitch.

lindsayh · Post by **lindsayh** » July 27th, 2016, 9:18 pm

hjs wrote: Did a sprintsession today.

15.0/1.15.0 sb with 0.2 lows 1.12

beastly fast henry - nice work

hjs · Post by **hjs** » July 28th, 2016, 2:57 am

lindsayh wrote:
hjs wrote: Did a sprintsession today.

15.0/1.15.0 sb with 0.2 lows 1.12
beastly fast henry - nice work

Slowly getting stronger Lindsay. Sprinting to me is very much strenghtbased.

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