Improving 100M times

[mselflea]

Okay.

I am 59 and a reasonably regular erg rower.
My best 2,000 M time is 7:33. No greatness there but certainly respectable enough.

I am posting in the hope that any/all of you can give me some tips on improving my 100M time.

I am seeing verified times in the rankings for my age bracket clear down in the 13-14 second range. Given my "best" is a pretty pathetic 19.3 I find those times daunting. Almost like telling me a cow really can jump over the moon.

With that as preamble, here is the issue. I have tried moving the damper from one to ten and everywhere in between. I have checked my form against the "perfect" form on the web site. Nothing wrong. The issue I have is I keep sliding off/falling off the dang seat when I try to row faster/harder. It is like the old "sound barrier" myth-I literally cannot go faster on the erg without falling off / sliding off the seat.

I am not "gassed" at that speed either, which makes this even more frustrating--yesterday for example I rowed 9 100M pieces, one right after the other, and my best time came on the ninth try.

I welcome any feedback with the hope of improving my 100M times, and eventually my 2,000 meter times with it. Thank you.

[hjs]

Reading this thread will give a lot of answers viewtopic.php?f=3&t=111430&start=1035

For 100m you need to be very strong and be able to rate high.

If you look at 2k rowing style you get nowhere. On youtube there are sprint examples to find though.

[jackarabit]

Raise the heelclips to get your leg push closer to parallel with the rail. This is something to try rather than advice warranted to work in all cases. It is worth at least what you're paying for it.

[GJS]

In addition to Jack's suggestion - which hopefully minimises vertical lift - begin the piece perched right on the front of the seat. You may move back as the effort progresses but hopefully the 100m ends before you fall off

For best results your stroke rate is likely to be 50+ btw.

[Citroen]

What's the point? Rowing 100m is something that's done with brute force and ignorance, it's all about getting the flywheel spinning on the first six strokes then hanging on to the end. It's more like power lifting than rowing. It won't improve your 500m, 1K or 2K time because a 100m race has no style to it, the fastest 100m rows don't ever get to a full length stroke before they're over.

If you want to get a fastest time take the fan cage off and row it on 300+ drag. Get that spinning fast and the flywheel momentum will do all of the work for you.

[jamesg]

The stationary erg is the wrong machine for 100m tests. Try the Dynamic, you can get the rating up to 70 and will be a world-beater.

[hjs]

https://youtu.be/c1B01A6x9c0

No giant, normal dag, static erg and....... Super fast.

[jackarabit]

The 100m is a bit of a sui generis, affording an opportunity for personal enlightenment concerning bulging discs and connective tissue injury disproportionate to its value as a training stimulus for 2k improvement. 500m reps are a good starting place for trainng speed; 5km reps for training speed/endurance. The mortarman's rule applies very well to 2k training: bracket the target then fire for effect. Notwithstanding, the 100m is an attractive thrash even for those of us who can't beat 20".

[GJS]

https://youtu.be/c1B01A6x9c0

No giant, normal dag, static erg and....... Super fast.

That is hugely impressive at his size.

[GJS]

Could he get his feet any higher?

A quick google indicates the fella was caught doping at one point. Not a huge surprise. That understood the results remain quite eye-opening.

[hjs]

Yes, he got caught during the indoor rowing nationals (Norway) back in 2008.

Yes he at one point did use. 100 m is a lot better then his 1 min, he is a pure sprinter.

[hjs]

I think he has a sub 2:50 1000 as well. Pretty good

Ok, still find his 100m more impressive. Around wr level, wr 1k is sub 2.40

[hjs]

Yes, he got caught during the indoor rowing nationals (Norway) back in 2008.

This..... and you guys are impressed,

He is still small........... Every strongman you see, bodybuilder, powerlifter etc etc uses. Thats simply how it goes. Lots of medicine people use is forbidden. Some drugs has a big effect, others zero.
He did use, on purpose, in that world its normal.

[rowmyboat]

I use a grip sheet under a towel for most rows and definitely need it for 100m. The most important stroke is the first one... time can be lost here. Train for it by easing df higher over a few weeks, repeating a few strokes initially before completing the piece and also feet up a little higher on foot plate.

Warm up with 3 or 4k first of course, don't try it with a cold body. These sprints can be unkind to the back.