looking at racing late november

[madmuppet006]

found out recently that there is an indoor rowing championship going on in cambridge november 23rd .. would love to have a go at racing so would like to put my best foot forward .. not sure what class I would row under ..

I have been training 2x9k @2:18.5 3 minite break for the last couple of weeks while tryiing to find out a decent pace to row for distance .. I was trying 4x4k @2:12 - 2:14 3 minite break but after a disatrous 5x1.5k I'm trying something new .. I can't rely on my fitbit to give accurate heart rate at all ..

yesterday did a 5k@19:58.0 .. splits were 2:00.5@29 2:00.8@31 2:00.6@31 and 1:56.8@34 .. 2 weeks ago did a 6k@23:59.0 average pace was 1:59.9@31 and 6 weeks ago 2k@7:31.6 split was 1:52ish@32..

I was happy to crack 20 minites for the 5k but was not happy about trading so much rate for pace .. any advice on how to improve my 2k time late november appreciated

thanks

al.

[hjs]

Re class, weight is below or above 75kg, if you are close make sure you are below and lightweight.
Age you have to find out, can be in 10 years brackets. But also in 7.

Training, you need to work at 2k speed and rating. Very different from your current way of training.
Would start of with a baseline 2k, to give you an idea. You are now fully in the dark, bite the bullet and do.

After that test use the outcome as a startingpoint. Expect that test to be messy, you are in no way used to racing over 2k.

From to the race, do a 8x 500 rest 3min goalpace your 2k minus 3 seconds, alternate with 4x1k rest 5 min, during the second week. Goalpace 2k plus 1.
Also do one 5x1500 rest 5, goalpace 2k plus 7 ish.

Other sessions, should be longer and aerobic. Cut down a bit ob volume. The speedsessions are number one.

[max_ratcliffe]

Re class, weight is below or above 75kg, if you are close make sure you are below and lightweight.
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You learn something everyday. For some reason I thought the cut off was 72.5kg.

[Citroen]

Re class, weight is below or above 75kg, if you are close make sure you are below and lightweight.
<>

You learn something everyday. For some reason I thought the cut off was 72.5kg.

That's the cut-off for on-the-water which is different due to folks being fully trained (and less porky) in summer.

[max_ratcliffe]

That's the cut-off for on-the-water which is different due to folks being fully trained (and less porky) in summer.

Ah, thanks for putting me straight.

[lindsayh]

I was happy to crack 20 minites for the 5k but was not happy about trading so much rate for pace .. any advice on how to improve my 2k time late november appreciated thanks al.

Al I suspect some Pete Plan sessions are likely to help similar to henrys suggestions above. You have time to do 2x 3 week cycles which is good sharpening in my experience
https://thepeteplan.wordpress.com/the-pete-plan/

[madmuppet006]

I rowed a 7:31.0 for the 2k today .. 1:53.1@31 1:53.2@33 1:52.1@34 and 1:52.7@36 splits so thats a pb by 0.6 seconds on 6 weeks ago .. thats with my attempt at steady state during the week and shorter rows on the weekend ..

will have a look at the pete plan and shorter faster intervals .. I have to be careful of the middle ground where I ended up a couple of weeks ago which was too fast for real steady state but too slow for intervals ..

should I have a target pace or time to aim for?

thanks for the help so far

al.

[jamesg]

should I have a target pace or time to aim for?

Using the old Interactive criteria, training paces would be based on your last 2k at 240 Watts, with the three slow bands at up to 60, 70 and 80% of 240W, ratings in proportion. TR and AN during sharpening would both be faster than 240W.

Plans for 2k such as the old Interactives are highly progressive. They want a lot of endurance work in the first quarter, followed by intervals at just below race pace (AT), closing with little work very fast in the last quarter.

For the race, the most effective way I've used to find a race pace is to do a single 500m test after a good warmup, then race at not more than 70% of the test Watts, and a little slower in the second and third quarter, as you did in your last test. In pace terms this is roughly 11% slower than 500 test. If you have good endurance, this will leave you something for the last quarter of the 2k to pass those who fly and die, if needed. This test can be done a couple of days before the race.

Race pace information will also come from your training paces in the sharpening phase, where there is work faster than 2k. Race pace will be bracketed by these and your AT paces.

To see how your current performance relates to that of others in your age group, see the C2 logbook > rankings.

[hjs]

should I have a target pace or time to aim for?

Using the old Interactive criteria, training paces would be based on your last 2k at 240 Watts, with the three slow bands at up to 60, 70 and 80% of 240W, ratings in proportion. TR and AN during sharpening would both be faster than 240W.

Plans for 2k such as the old Interactives are highly progressive. They want a lot of endurance work in the first quarter, followed by intervals at just below race pace (AT), closing with little work very fast in the last quarter.

For the race, the most effective way I've used to find a race pace is to do a single 500m test after a good warmup, then race at not more than 70% of the test Watts, and a little slower in the second and third quarter, as you did in your last test. In pace terms this is roughly 11% slower than 500 test. If you have good endurance, this will leave you something for the last quarter of the 2k to pass those who fly and die, if needed. This test can be done a couple of days before the race.

Race pace information will also come from your training paces in the sharpening phase, where there is work faster than 2k. Race pace will be bracketed by these and your AT paces.

To see how your current performance relates to that of others in your age group, see the C2 logbook > rankings.

Really really disagree. Relation between 500 and 2k differs a lot between rowers. 500 is much more about power and fast fiber muscle. You have people who pull 6.00 with a 1.20 500. You have also people who pull 6.40 on that same 500.

[Erik A]

I will assume you are looking a the NZ indoor rowing champs.


https://www.indoorrowing.co.nz/page/racing-rules/

[lindsayh]

I will assume you are looking a the NZ indoor rowing champs.
https://www.indoorrowing.co.nz/page/racing-rules/

Yes I am Eric! 50/50 at the moment would like to be there!

[Erik A]

I will assume you are looking a the NZ indoor rowing champs.
https://www.indoorrowing.co.nz/page/racing-rules/

Yes I am Eric! 50/50 at the moment would like to be there!

i wont be unfortunately. too soon for me to get any sort of respectable time. i start back on the erg tonight

[madmuppet006]

I will assume you are looking a the NZ indoor rowing champs.


https://www.indoorrowing.co.nz/page/racing-rules/

yeah the nz champs .. under no illusion of winning but definitely like to post a respectable time .. I will be in the 50 - 59 age bracket and Ideally I would go as close to 7 minites as possible .. so anything from 7:15 to chocking possible ..

be good to talk to people who's sport is erg / rowing who can give me some tips on trainimg or technique after having seen me row .. and be around people with the same passiom as I have is my main motivation ..

thanks

al.

[jamesg]

Relation between 500 and 2k differs a lot between rowers.

That's why I wrote "if you have good endurance". If not, 2ks are bet avoided.

[Erik A]

Where are you Al... im in wellington and just restarted back on the erg tonight after injury. Im in the same age bracket.