Help On 1000m Please

[old] mileypau · Post by **[old] mileypau** » July 23rd, 2004, 4:32 am

Ranger, that's brilliant..........thanks for the answer. I followed some advice you gave me before and have been working on getting metres per stroke up through using my legs much more effectively. Strapless low rating etc. Now I've been erging a few months it is feeling natural. However I was not sure how to vary the stroke rate for different distances. I'll be getting the calculator out later and working out a few new targets. Thanks........and by the way I only just realised I'm talking to a world record holder. Respect, well done. And you're certainly not resting on it. Paul

[old] ranger · Post by **[old] ranger** » July 23rd, 2004, 5:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>In the off season (i.e., for six months or so each year), do all of your training strapless, at low stroke rates, at high power, and with the lowest drag possible (Paul Smith recommends setting 1). When doing this, be patient and don't compromise. At first, the paces you can achieve will be pathetic, but keep doing it until you can match all of your pbs while strapless, at low drag, and at least 10MPS. Then, and only then, strap in and return to normal drag. </td></tr></table> Sorry. Should have added this: Do all of this low rate, high power, strapless rowing at your 2K SPI (or perhaps just a little above, if you want to get the most dramatic results), regardless of distance covered and pace maintained over that distance. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » July 23rd, 2004, 6:05 am

The FM at 20 spm and 1.53 I'm thinking that I will probably adopt your slow spm , strapless and low drag next year after the WIRC, I think to start interfering with what I've got at the moment may not e conducive to getting faster, I think that one needs to commit 9 months to this way of training the legs , I don't think it can be done in a few weeks. I'll talk to my coach about it. Thanks for the advice Rich.

[old] mileypau · Post by **[old] mileypau** » July 23rd, 2004, 6:43 am

Ranger, you've got me distracted now. Should be doing some work !! However I am partially pleased with crunching the numbers; I am very consistently doing 11.7 to 12.1 SPI for my 5k work - 22/23 spm, 265/269 power. I haven't got a representative 2k (newbie, last did one in May). It was my PB of 6'49.0 at 31spm so if my maths is right that's around 10.5 SPI. My training is to try and break into sub 6'40. However on the longer rows recently, your point above gives me a nudge to try harder. e.g. 45 minutes at 1'54.5/500m at 22spm is 'only' 10.55 SPI e.g. 60 minutes at 1'56.8/500m at 22spm is 'only' 10.0 SPI Thanks for the thoughts/input..........given me something to mull over. Paul

[old] Rocket Roy · Post by **[old] Rocket Roy** » July 23rd, 2004, 6:59 am

my pb of the 19th july was 60 mins at 1.52.5 and 28spm, so only 8.78 spi, the first 30 mins was done at about 23 spm and the last at a lot more, the final 5 mins at 33 spm. My 10k pb done on the 28th june this year was at 1.50.2 at 31 spm, so only at 8.45 spi. Since the 10k I have been working on lower spm and more power per stroke , and I think that has been proved to bear fruit , 3 spm less and 0.33 spi more. So well done to my coach!

[old] ranger · Post by **[old] ranger** » July 23rd, 2004, 2:20 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (mileypau @ Jul 23 2004, 05:43 AM)</td></tr><tr><td class='quote'>Ranger, you've got me distracted now. Should be doing some work !! However I am partially pleased with crunching the numbers; I am very consistently doing 11.7 to 12.1 SPI for my 5k work - 22/23 spm, 265/269 power. I haven't got a representative 2k (newbie, last did one in May). It was my PB of 6'49.0 at 31spm so if my maths is right that's around 10.5 SPI. My training is to try and break into sub 6'40. However on the longer rows recently, your point above gives me a nudge to try harder. e.g. 45 minutes at 1'54.5/500m at 22spm is 'only' 10.55 SPI e.g. 60 minutes at 1'56.8/500m at 22spm is 'only' 10.0 SPI Thanks for the thoughts/input..........given me something to mull over. Paul </td></tr></table> Paul-- It sounds as though your training has been going nicely. If you have been doing 5Ks at 11-12 SPI, that's great. Before you do another 2K trial, though, you should sharpen with some intervals (short intervals, e.g., 8 x 500m; and long intervals, e.g., 3 x 2-3K). In this sharpening phase, don't worry about stroke rate; go for pace. Do the 500s at 1:36. Do the 2-3Ks at 1:44. Hard 5Ks are also good in this sharpening phrase. Do these at 1:47. 2 x 5K is great, if you can do it. Sharpen for 2 or 3 weeks. That should do it. If you get these intervals done at the target times, try a 2K trial. 6:40 should be in the bag. Good luck! ranger

[old] ranger · Post by **[old] ranger** » July 23rd, 2004, 2:29 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jul 23 2004, 05:05 AM)</td></tr><tr><td class='quote'>The FM at 20 spm and 1.53 I'm thinking that I will probably adopt your slow spm , strapless and low drag next year after the WIRC, I think to start interfering with what I've got at the moment may not e conducive to getting faster, I think that one needs to commit 9 months to this way of training the legs , I don't think it can be done in a few weeks. I'll talk to my coach about it. Thanks for the advice Rich. </td></tr></table> Roy-- Good judgment. Revising the basic timing (and drag) in your stroke is a big project. As I mentioned, it is best done in the off-season, not the race season. And the race season is quickly approaching... ranger P.S. Yes, a marathon at 20 spm and 1:53. I'll see if I can get one done over the next couple of months. (I haven't tried yet). 1:54 (at about 32 spm) is my pb!

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 23rd, 2004, 3:19 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Big Dave @ Jul 21 2004, 08:12 PM)</td></tr><tr><td class='quote'>... let me know if you find the video! Sir Pirate... name like that you must be in the UK too, right? </td></tr></table> Big Dave. Can't find a direct link to the short Technique video, but if you go to- <a href='http://www.concept2.com/Default.asp?bhcp=1' target='_blank'>http://www.concept2.com/Default.asp?bhcp=1</a> Look on the left hand margin under Indoor rowing, 2nd heading down says "Technique" hit that and a short continuous video will play showing how you should look on the rower. With regards to holes showing on the foot plate that is up to you. I would say that most people use either 2 or 3 showing (I use 2 showing) How tall are you? Hope that is of some help. (Yes, I am from South London, England) Sir Pirate

[old] Mark Keating · Post by **[old] Mark Keating** » July 26th, 2004, 9:50 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jul 23 2004, 09:59 AM)</td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>In the off season (i.e., for six months or so each year), do all of your training strapless, at low stroke rates, at high power, and with the lowest drag possible (Paul Smith recommends setting 1). When doing this, be patient and don't compromise. At first, the paces you can achieve will be pathetic, but keep doing it until you can match all of your pbs while strapless, at low drag, and at least 10MPS. Then, and only then, strap in and return to normal drag. </td></tr></table> Sorry. Should have added this: Do all of this low rate, high power, strapless rowing at your 2K SPI (or perhaps just a little above, if you want to get the most dramatic results), regardless of distance covered and pace maintained over that distance. ranger </td></tr></table> Ranger; Do you follow the training bands in the C2 training manual at the same time as you are rowing to your SPI or do you just let your HR settle where it may? The reason for asking is I tried 2x8' AT this AM at my 2K SPI but couldn't hold that pace without exceeding my AT. Mark

[old] jturtle · Post by **[old] jturtle** » July 26th, 2004, 12:23 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jul 21 2004, 05:09 AM)</td></tr><tr><td class='quote'> 4x750m at 2K-6 (1:30) 4:30 recovery 6x500m at 2K-4 (1:32) 3:30 recovery 2x1500 at 2K+2 (1:38) 2:20 recovery The above are horrible painful sessions, but should help you achieve your goal, along with the belief that you can row sub 3:300 for 1K Hope this helps Sir Pirate  </td></tr></table> I am new to indoor rowing and the terms used so couldsomone please explain the section i have quoted thanks scott

[old] jturtle · Post by **[old] jturtle** » July 26th, 2004, 12:24 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jul 21 2004, 05:09 AM)</td></tr><tr><td class='quote'> 4x750m at 2K-6 (1:30) 4:30 recovery 6x500m at 2K-4 (1:32) 3:30 recovery 2x1500 at 2K+2 (1:38) 2:20 recovery The above are horrible painful sessions, but should help you achieve your goal, along with the belief that you can row sub 3:300 for 1K Hope this helps Sir Pirate  </td></tr></table> [QUOTE] I am new to indoor rowing and the terms used so couldsomone please explain the section i have quoted thanks scott

[old] mileypau · Post by **[old] mileypau** » July 26th, 2004, 12:40 pm

Ranger thanks once again for taking the time to reply. Feeling very proud of a couple of sets at the weekend: 4 x 10', 4' rests (inactive) on Friday 1:49.2 @ 21 spm = 12.7 SPI 1:49.2 @ 21 spm 1:49.2 @ 21 spm 1:49.1 @ 21 spm Really pleased with the consistency - starting to feel the 'squeeze' rather than eyeball the monitor the whole time. 2 x 18', 8' rest (active) on Saturday 1.49.6 21 spm 1.50.2 21 spm Long strapless session yesterday, Sunday. Your advice is now spot on how to taper for some shorter stuff. This w/end feels like a good base for the tougher 2/3k and 5ks you recommend. Only slight hitch is my erg has a wobble when I hit 1:47 ish levels with the fan really spinning. Taking it to Concept next week for a check (I live near Nottingham, UK). So a few more days of low SPM stuff. ta Paul

[old] mileypau · Post by **[old] mileypau** » July 26th, 2004, 12:44 pm

Scott..... 4x750m at 2K-6 (1:30) 4:30 recovery means do four sets of 750 metres each, rowing at an average of 1 minute 30sec per 500m and rest for 4 minutes 30sec between each set. The 2k-6 refers to this rowers 2000 metre average of 1 minute 36 sec per 500m. Hence 2k-6 is 1min 36sec less 6 sec, i.e. 1min 30sec. ....and so on Paul

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