Sprints and Stuff- training/questions 1k and below

[lwtguy]

Is there any particular reason you guys are all keeping the rating around 30? It seems to me like you're holding yourself back from more speed. I'm a 5'9" 160 lb lightweight and I've done my 1k's at a 36 or 37spm. My PR is a 3:09 and I definitely wouldn't have gotten that at a 30. I'm just curious about that.

[hjs]

Is there any particular reason you guys are all keeping the rating around 30? It seems to me like you're holding yourself back from more speed. I'm a 5'9" 160 lb lightweight and I've done my 1k's at a 36 or 37spm. My PR is a 3:09 and I definitely wouldn't have gotten that at a 30. I'm just curious about that.

Read back a bit, its now r30, was much lower and will end free rate for Shawn.

For 5.9 36/37 seems on the low side even.

[Shawn Baker]

Easy 1k wu/cd

Ok, pulled one stroke too many and ended at 31- again decent first 600m- where I let my guard down is from 600-750m as I sort of relaxed as just a bit before last 20 strokes- effort was decent but not too bad

Finished with a bunch of various med ball throws and slams

Yes, I will rate up once I've achieved my target at 30spm- this ensures, at least in my mind, that I am maintaining solid efficiency in my stroke- ultimately I suspect I will top out around 34-36

Steve- from my perspective with regard to 500m- if you are strong enough then a higher drag nets you a better result as rate increases

[lwtguy]

My bad there I should've read through the whole thread! I like that idea a lot to train lower to work on the power aspect. Hopefully when you add the extra stroke rate you'll be able to effectively drop the splits. Eventually you'll be able to find your sweet spot with the stroke rate.

[Shawn Baker]

So, stayed up too late last night watching election and unfortunately still have a little bit of cold hanging around, debated all day about just skipping workout- in the end decided to go to the gym and play it by ear- thought about just doing some lifting but then thought I'd just knock out a 1k row and go home

wu with easy 1k

Started actual row and knew going in I was not feeling too hot- still pushed through first 500m at about 1:26.2 which is pretty much a good place to be, got to around 600m and interestingly and almost reflexively my brain made the calculation that the best I could do over last 400 would be around a 1:29.5 avg as opposed to a more desireable 1:28.5-1:29.0- having done something like 70 hard 1k rows over last 3 months I am pretty exquisitely attuned to what my body can do on any given day as it pertains to a 1k- good news is I think I could have still went sub 2:56 at 30spm despite being tired and still a bit sick- I don't think the decision to row was a bad one despite the HD, again I think it comes down to good sleep as in my experience with my own physiology that 24hrs is enough recovery despite arguably fairly intense 1k rowing (at rate 30, I'd argue it is pretty close to the 50+ world record effort level done at a higher rate))

I'll go in again tomorrow and hopefully have a better day, then back up to altitude for about 2 weeks (so unfortunately, will have to drag out 1k work a bit longer than I'd like- I've come far enough and am commuted to getting job done so just got to carry on)- good news is my strength seems to be holding up nicely through all this, which I hope bodes well when I switch focus back to shorter stuff!

[hjs]

70 already pretty bizar number, with the other stuff before, above 100 90% timetrials.

Number of sub 3 s now ?

Tried a "Shawn" myself today.

1k rate 30, drag high (for me) 150. Rough goal pace, sub 1.33. 200 splits

130.0 30
130.7 30
132.0 29
131.7 28
130.5 30

301.9 29.4 spm

Tough row ofcourse, the part 400/700 is nomans land. Felt it mostly in the lungs, legs less so. The high drag makes the stroke pretty calm. Early in the day, which never helps me.

[sjors]

70 already pretty bizar number, with the other stuff before, above 100 90% timetrials.

Number of sub 3 s now ?

Tried a "Shawn" myself today.

1k rate 30, drag high (for me) 150. Rough goal pace, sub 1.33. 200 splits

130.0 30
130.7 30
132.0 29
131.7 28
130.5 30

301.9 29.4 spm

Tough row ofcourse, the part 400/700 is nomans land. Felt it mostly in the lungs, legs less so. The high drag makes the stroke pretty calm. Early in the day, which never helps me.

Great row (for now ) What is your target Henry?
Regards Siebe

[hjs]

Great row (for now ) What is your target Henry?
Regards Siebe

Cheers S.

Don,t really have a target atm. But free rate I will be a bit faster. Rating will be 34/38.
1k now don,t fit in well, was more thinking feb. for this. Could have a race over 1k in Essen.

[sjors]

Could have a race over 1k in Essen.

Essen? When?
Maybe I could give it a try as well.
Are you planning to join the NK Indoorroeien this year?

[hjs]

Could have a race over 1k in Essen.

Essen? When?
Maybe I could give it a try as well.
Are you planning to join the NK Indoorroeien this year?

Yep.

Essen/kettwig. Haven,t checked the date yet. Is a big race, lots of rowers, including top otw guys.

Edit

29/01 17

http://www.concept2.de/indoor-rowers/in ... atten/dirm

[sjors]

Could have a race over 1k in Essen.

Essen? When?
Maybe I could give it a try as well.
Are you planning to join the NK Indoorroeien this year?

Yep.

Essen/kettwig. Haven,t checked the date yet. Is a big race, lots of rowers, including top otw guys.

Interesting.
Its on 29-01-2017.
See: http://www.regatten-in-kettwig.de/01ind ... icnews.php

[Shawn Baker]

Got some better sleep, but still a bit sick

I'll address effort here as I think there might be an interest, we often talk about giving 100% effort- I can say with all honesty I doubt I (or almost anyone) has ever truly gotten a 100% physical effort for something like rowing, at least over any significant distance- while what I often do is certainly tough and often takes sometimes ridiculous mental effort to get it done I never believe I have given or even have the capacity to give the maximum I physically could- the mind always comes into play and has to modulate things, relegate resources and resist damage and often pain. If we could disconnect our brain from the effort then I think we could achieve incredible feats far beyond what most think is possible. To that end today, despite still feeling a bit crappy from cold I made up my mind that I would no matter what push myself to a certain level and I did what I wanted- I dug a bit from 600-800 meters and was not too bad at the end, heart rate went up to tie the highest I've ever seen on the rower at 181 bpm- this hurt some and it took about 15 minutes befor I could get back to workout.

Still in good frame of attitude I pressed on with some mor deadlifting today up to 495lbs for an easy single and then down to 405lbs x 15 reps which was also pretty easy

Next I decided to do some behind the neck jerks and also had a fairly nice result culminating in a pretty darn easy 275lbs

Finished with some upper body body building fluff stuff that I occasionally do once in a while

Also I'll point out, as I often do- this stuff is done on very little to no carbohydrates (I've literally gone weeks without more than 20gms of carbs in a day and am likely deeply in ketosis- my diet is generally about 1.5-2lbs of meat,8-16 eggs a day and not much else)

Henry, including today looks like I've hit 17 sub 3 minute 1ks over last month or so- not a bad one from you as well

[Bloodbuzz Corio]

Shawn - as always incredibly impressed by your approach, consistency, and obviously just the level at which you perform!

Hoping I could ask you a question about your food intake - when you say just mean and eggs do you mean literally just meat and eggs - so no vegetables at all? If so do you need to take any supplements for and vitamin/minerals?

[cannondalerugby5]

Got some better sleep, but still a bit sick

I'll address effort here as I think there might be an interest, we often talk about giving 100% effort- I can say with all honesty I doubt I (or almost anyone) has ever truly gotten a 100% physical effort for something like rowing, at least over any significant distance- while what I often do is certainly tough and often takes sometimes ridiculous mental effort to get it done I never believe I have given or even have the capacity to give the maximum I physically could- the mind always comes into play and has to modulate things, relegate resources and resist damage and often pain. If we could disconnect our brain from the effort then I think we could achieve incredible feats far beyond what most think is possible. To that end today, despite still feeling a bit crappy from cold I made up my mind that I would no matter what push myself to a certain level and I did what I wanted- I dug a bit from 600-800 meters and was not too bad at the end, heart rate went up to tie the highest I've ever seen on the rower at 181 bpm- this hurt some and it took about 15 minutes befor I could get back to workout.

Still in good frame of attitude I pressed on with some mor deadlifting today up to 495lbs for an easy single and then down to 405lbs x 15 reps which was also pretty easy



Next I decided to do some behind the neck jerks and also had a fairly nice result culminating in a pretty darn easy 275lbs

Finished with some upper body body building fluff stuff that I occasionally do once in a while

Also I'll point out, as I often do- this stuff is done on very little to no carbohydrates (I've literally gone weeks without more than 20gms of carbs in a day and am likely deeply in ketosis- my diet is generally about 1.5-2lbs of meat,8-16 eggs a day and not much else)

Henry, including today looks like I've hit 17 sub 3 minute 1ks over last month or so- not a bad one from you as well

Agree with your comments 100% Shawn reference mind takes over the body, of course the big question is how do we switch the mind from the pain.

I guess thats why the " last bottle" tramadol has crept into cycling.

As a medic Shawn any thoughts as to its effectiveness?

[cannondalerugby5]

70 already pretty bizar number, with the other stuff before, above 100 90% timetrials.

Number of sub 3 s now ?

Tried a "Shawn" myself today.

1k rate 30, drag high (for me) 150. Rough goal pace, sub 1.33. 200 splits

130.0 30
130.7 30
132.0 29
131.7 28
130.5 30

301.9 29.4 spm

Crumbs Henry,you have been keeping your ability hidden,appologies,didnt know you were so strong.

Great row!

What age cat are you in?

Cheers

Steve

Tough row ofcourse, the part 400/700 is nomans land. Felt it mostly in the lungs, legs less so. The high drag makes the stroke pretty calm. Early in the day, which never helps me.