Sub 6:30 by October. Training advice

[JimS]

Thanks both.

There didnt seem to be a lot of evidence on tapering. And a few conflicting ideas. A few argued that unless you were training 10 + hours per week you would only need a 3 day taper.

Anyway. It's locked in. Let's see how we go!

[JimS]

The super compensation thing is what convinced me. Best of luck on Sunday - it will be what it will be but I reckon it's all looking good. It would be great if we could all be in the same room at the same time but the multi venue approach definitely increases participation a lot.

First competition. Interested to see how it goes. Not sure how much having competition will change it for me. Trying to just focus on my own race I reckon.

Is there some kind of race schedule going to be published? How do I know when my race is?

[lindsayh]

First competition. Interested to see how it goes. Not sure how much having competition will change it for me. Trying to just focus on my own race I reckon.
Is there some kind of race schedule going to be published? How do I know when my race is?

There is a danger in being distracted by those around you Jim if they head off too fast so you are right - stick to the plan for pacing it. Start strongly and get to target pace in the first 4/5 strokes and then don't worry about the average pace at least for the first 500 or so as it is always going to be affected by the start. You will want to reach 1k at about 3:15/16 with a negative split from there.
If you are close to someone at the end then it may help going head to head especially if you can see you are catching them. The problem is that potentially the person you are really racing is on the other side of the country so just give it everything and be happy with whatever the result.

The heat assignments are finalised in the next few days and we should get an email later in the week to give you your exact times. The order will be 2k/4min/500m. You are right about sleep being important (the science there is very strong).
I like to be there about an hour before to get the vibe and start about a 20 minute warm up to finish 5/10 minutes before the race. Make sure to check the drag factor once you are on the machine - it appears in the bottom right hand corner and don't forget foot plate position either.

[Dangerscouse]

I agree with Lindsay and all I can add is don't let your adrenaline dictate your pace. My first 2k comp I set off at 1:34 for too long and it felt fairly comfortable. I soon regretted that decision and I was really struggling with 'vinegar strokes' at the end I.e. the face you would pull if you were drinking vinegar.

Stick to your plan and finish stronger rather than a fly and die.

[JimS]

Week 9.

30 mins at UT2. 1:52 pace
8034 metres

Skipped my warn up mobility work as was short of time. Felt the difference. Definitely need to do this every session.

[JimS]

Week 9. (T - 5 days)

Warm up.

3 mins at TR. 1:37.0

Warm down

[JimS]

First competition. Interested to see how it goes. Not sure how much having competition will change it for me. Trying to just focus on my own race I reckon.
Is there some kind of race schedule going to be published? How do I know when my race is?

There is a danger in being distracted by those around you Jim if they head off too fast so you are right - stick to the plan for pacing it. Start strongly and get to target pace in the first 4/5 strokes and then don't worry about the average pace at least for the first 500 or so as it is always going to be affected by the start. You will want to reach 1k at about 3:15/16 with a negative split from there.
If you are close to someone at the end then it may help going head to head especially if you can see you are catching them. The problem is that potentially the person you are really racing is on the other side of the country so just give it everything and be happy with whatever the result.

The heat assignments are finalised in the next few days and we should get an email later in the week to give you your exact times. The order will be 2k/4min/500m. You are right about sleep being important (the science there is very strong).
I like to be there about an hour before to get the vibe and start about a 20 minute warm up to finish 5/10 minutes before the race. Make sure to check the drag factor once you are on the machine - it appears in the bottom right hand corner and don't forget foot plate position either.

Got my race schedule. 10.20.

I was meaning to ask. What settings are on the monitor?

Will I be able to see the average pace and the projected finish time?

[lindsayh]

https://www.concept2.com.au/indoor-rowe ... ce-display

It will depend a little on which version of the race software is being used as to exactly how it looks Jim but you will get that information. The DF appears early during warm up bottom right of upper half. Then the starting info sit ready/attention/row in the lower bit.
Mine is 1139 first race! Best of luck and enjoy - you don't need much luck though as really good preparation

[max_ratcliffe]

Thanks for sharing the training journey, Jim.

Good luck to both you and Lindsay.

[Dangerscouse]

Bet of luck to you both Jim and Lindsay. Looking forward to seeing your results

[lindsayh]

Thanks for sharing the training journey, Jim. Good luck to both you and Lindsay.

Thanks Max and Stu - I wish I could be as confident about my own race preparation as I am about Jim's - I always have a nervous night before a race day but ready to give it a red hot go. Welcome to the "truth machine".

[MartinSH4321]

Good luck Lindsay and Jim!

[JimS]

6.28.4

Will give a few more details in a bit!

[JimS]

Interesting day.

Got there a little early and ended up doing two warmups, because i started way too early.

Racing set up was interesting. The countdown and "row" was a bit different. I think I lost a little time there. Maybe half a second vs a normal TT where the clock starts when i do.

Race felt good all the way through. Followed my race plan pretty closely. Probably could have finished a little harder, but not much.

There was one guy in my heat who matched me for the first 300 or so, but he fell away pretty hard after that.

Watched a few of the other heats. A few young guys going real fast in under 19s and 20 to 29, but no one else getting much below 645.

Not sure how the results get posted etc, I guess I need yo watch online. Heading home now.

My Olympic bar and weights arrived yesterday. Gonna transition to a strength program for the next 4 months to get ready for what could (should) be my last rugby season starting in march/april.

[max_ratcliffe]

Interesting day.

Got there a little early and ended up doing two warmups, because i started way too early.

Racing set up was interesting. The countdown and "row" was a bit different. I think I lost a little time there. Maybe half a second vs a normal TT where the clock starts when i do.

Race felt good all the way through. Followed my race plan pretty closely. Probably could have finished a little harder, but not much.

There was one guy in my heat who matched me for the first 300 or so, but he fell away pretty hard after that.

Watched a few of the other heats. A few young guys going real fast in under 19s and 20 to 29, but no one else getting much below 645.

Not sure how the results get posted etc, I guess I need yo watch online. Heading home now.

My Olympic bar and weights arrived yesterday. Gonna transition to a strength program for the next 4 months to get ready for what could (should) be my last rugby season starting in march/april.

Well done Jim.

It must feel very satisfying achieving your goal. How did you manage to make a 2k TT feel good?!?

Good luck with the rugby.