500m test (Some advice required)

[G-dub]

and then.........

[Anth_F]

and then.........

I drunk some beers

[G-dub]

Can't blame you for that, I suppose.

[spinoza]

I was going to do a 5k all out within the next week, but this thread has motivated to re-focus on the 500m. Currently, I have a 1:24.2. The shorter distances may be more to my strengths, since I'm fairly strong/powerful (560 deadlift, 320 power clean).

So, here's my plan. Next Friday evening, I'm going to go for a 500m PR. If I get anything over a 123.5, I'll consider it a bust since I got a 1:24.2 with minimal preparation. So, a few questions:

(1) Given my strength and weight (195 - 200 lbs), what do you think I should set the damper on? When I pulled 124.2, I had it on mid-7, but a lower setting may be ideal.

(2) I have a long stroke. I probably go to far forward (bending my knees well beyond 90 degrees) and lay back too far on the catch. However, when I experiment and go for shorter, more powerful strokes, I feel it in my quads more quickly even though I can, at least for a short time, achieve a pace that I typically cannot with the longer strokes. Do I just need to acclimate myself to it?

(3) I'm 6 foot, 1 inch in height. What's a reasonable pedal adjustment? I usually have it 4 notches down from the top, but I haven't really experimented with it.

(4) When I row really hard, the rowing machine can jerk about a little. What's the best way to weigh it down? I'm at a commercial gym. Should I just ask someone to stand on feet of the machine? Or is the fact that it's moving around a sign that I'm doing something wrong?

[hjs]

Spinoza, proberly usefull to browse below

viewtopic.php?f=3&t=111430

[spinoza]

Spinoza, proberly usefull to browse below

viewtopic.php?f=3&t=111430

Thank you. Very informative.

I'm going to postpone my 500m PR attempt and work on some of the advice offered in that thread and elsewhere. New goal is 1:20, but I think I'll know if this is a feasible time for me quite soon by doing some max effort 20-30 second sprints.

Btw, Leo's time is incredible.

[hjs]

Spinoza, proberly usefull to browse below

viewtopic.php?f=3&t=111430

Thank you. Very informative.

I'm going to postpone my 500m PR attempt and work on some of the advice offered in that thread and elsewhere. New goal is 1:20, but I think I'll know if this is a feasible time for me quite soon by doing some max effort 20-30 second sprints.

Btw, Leo's time is incredible.

Yes a few guys now pull around 1.12

You might like this : https://www.instagram.com/samloch/?hl=en

[lindsayh]

(1) Given my strength and weight (195 - 200 lbs), what do you think I should set the damper on? When I pulled 124.2, I had it on mid-7, but a lower setting may be ideal.
(2) I have a long stroke. I probably go to far forward (bending my knees well beyond 90 degrees) and lay back too far on the catch. However, when I experiment and go for shorter, more powerful strokes, I feel it in my quads more quickly even though I can, at least for a short time, achieve a pace that I typically cannot with the longer strokes. Do I just need to acclimate myself to it?
(3) I'm 6 foot, 1 inch in height. What's a reasonable pedal adjustment? I usually have it 4 notches down from the top, but I haven't really experimented with it.
(4) When I row really hard, the rowing machine can jerk about a little. What's the best way to weigh it down? I'm at a commercial gym. Should I just ask someone to stand on feet of the machine? Or is the fact that it's moving around a sign that I'm doing something wrong?

1) As henry says mid7 damper setting means very little - search here for drag factor which is going to vary from one machine to another at a given damper setting. For a big strong guy a drag factor of 150+ would be a good place to start. You could experiment at say 130 and 180 and see how you feel as well. IMO too high and you will struggle at the end. You can train at both higher with a faster SR and lower with a slower more powerful stroke.
2) A very long stroke will not help with power (and therefore pace). Going beyond vertical is not efficient and runs the risk of injury to the lower leg especially the ankle. Going too far back is also not going to be efficient an will prevent you getting back up the erg. IMO a better technique is well worth the time as it will allow you to transfer your power in an efficient way. You are obviously way stronger (and younger) then me but I am still pulling 1:18 LP (PB 1:13 about 5 years ago) and have been in the 1:25s in recent years. I suspect you have the potential to be way faster than that and a 1:20 is a reasonable goal.
3) I am similar size just a little over 6 foot and most of the time have 3 holes showing on foot plate but go up one (4 showing) for sprint TTs - there is a theory about it helping the linear application of power from the legs but whatever is comfortable on the foot.
4) The machines will jump even with good technique - chain clatter though is a sign of technique problems. In a gym just find a couple of 20kg plates and put them on the front of the erg.

You have to train specifically for it I reckon - 4 to 6 weeks with intervals of 250-400m x5 and maybe some lower rated power stroke stuff will help. Aim to get up to sr40.
Leo Young trained specifically for 12 months and Ross Love did many months as well to get to 1:12 - it is tough work at that level. (and have a look on the sprint thread for what Shaun has done to get to his 1:15

[Anth_F]

I'll probably have my damper around 3 or 4 (noob talk) Basically, anywhere between 115-120 DF for this test.

Think i might go for it later today as i feel good.

[lwtguy]

I'll probably have my damper around 3 or 4 (noob talk) Basically, anywhere between 115-120 DF for this test.

Think i might go for it later today as i feel good.

Best of luck Anth! It'll be the longest 90 seconds of your life, but it's still short!

[Anth_F]

I'll probably have my damper around 3 or 4 (noob talk) Basically, anywhere between 115-120 DF for this test.

Think i might go for it later today as i feel good.

Best of luck Anth! It'll be the longest 90 seconds of your life, but it's still short!

I'm gonna close my eyes near 300m and then just give everything, so i don't look at meters and start thinking " oh no still 200 to go"

Thanks buddy, i appreciate it.

[Citroen]

(1) Given my strength and weight (195 - 200 lbs), what do you think I should set the damper on? When I pulled 124.2, I had it on mid-7, but a lower setting may be ideal.

Take a look at:
http://www.concept2.com/indoor-rowers/t ... etting-101
http://www.concept2.com/service/monitor ... rag-factor
to understand why folks are being a bit abrasive about your numbers.

[aussieluke]

I'll probably have my damper around 3 or 4 (noob talk) Basically, anywhere between 115-120 DF for this test.

Think i might go for it later today as i feel good.

Best of luck Anth! It'll be the longest 90 seconds of your life, but it's still short!

I'm gonna close my eyes near 300m and then just give everything, so i don't look at meters and start thinking " oh no still 200 to go"

Thanks buddy, i appreciate it.

Again this is why I count strokes instead.

50 is less than 500

And 20 strokes to go sounds a lot better than 200m.

Yes it might not be exactly 20, but it will be close and you can always do another one or two strokes to finish.

[G-dub]

Luke - I even have to count strokes in my UT rows I'm with you, on a test, I figure out how many strokes based on what I expect to rate at and then count either 20 or 30: 20 for the short ones and 30 for 2K and up. 3 sets of 20 and I'm almost there on a 500. I also close my eyes or almost close them and look up every 10 strokes or so to make sure I'm on track. Head games.