500m first time row

[hjs]

I’ve posted it on Vimeo
If you search ‘500m 1:20.2 first time’

Looked, although a bit difficult to see, solid and you looked not super tired. Think you got lots of potential.
I had a guy in my gym, discusthrower, also with zero row training who pulled 1.17 at rating 32. Being tall and strong and having a good feel for the movement is often enough to be usefull. 120kg is simply a lot to work with.

To get better work on three things.

One, build a strong solid stroke, get the motion ingrained in your body.
Two, work on your max speed, there is a strong relation between your max pace and 500m time.
Speed endurance, 70/80 seconds is a long time, you will die, but the less you do, the better it will.

And at first glance you don’t come across as a sprinter, you might be handy at longer work also.

[scarfacem16]

Thanks everyone for the kind comments. I will go back and do some training to try improve and follow the advice people have suggested on here. I’ll set up a log aswell to help record things better.

I’ll shoot a video from the side so people can see where I’m going wrong on my technique. Also where is the best place to post on the forum if I’m just posting a new updated 500m time?

Thanks again, Tom

[Citroen]

Also where is the best place to post on the forum if I’m just posting a new updated 500m time?

viewforum.php?f=3

[Dangerscouse]

Thanks everyone for the kind comments. I will go back and do some training to try improve and follow the advice people have suggested on here. I’ll set up a log aswell to help record things better.

I’ll shoot a video from the side so people can see where I’m going wrong on my technique. Also where is the best place to post on the forum if I’m just posting a new updated 500m time?

Thanks again, Tom

Seriously Tom, it looks effortless. Your technique looks good to me, not least as most people in a 500m, at a lot slower pace than you, have a deteriorating style as they get closer to the end.

What distances do you want to improve on? There is a different focus for 1k and under.

[cannondalerugby5]

Tom
It looks great, especially for early days.
As I think already mentioned;
2 half strokes at the start and then 4/5 flat out power full strokes.
Then settle into target pace and rate
Last 100m you should be dying, shorten stroke if need be to keep flywheel moving.
Not sure what drag factor you were on ,looked like position 5 ish which on a fairly clean machine will be 135 ish.
If you push it up a bit 150 / 160 you might find you can produce more power for the same rate or perhaps rate a touch faster.
It’s all about experiment and what works for you.
It this point you made it look annoyingly easy

[scarfacem16]

I think I’d like to try the 500m, 1k and 2k but I’m definitely up for any suggestions as I’m not sure what I’m suited for. I know that my power in other sports and the gym has always been one of my natural traits.



The drag factor was on 6. I’ll definitely now try playing with it a little and using some of the advice you all are giving me to try clean up my technique and improve my time. I did feel abit all over that place in that row and the rowing machine was moving beneath me which I’m sure didn’t help my time.

[Dino]

I think I’d like to try the 500m, 1k and 2k but I’m definitely up for any suggestions as I’m not sure what I’m suited for. I know that my power in other sports and the gym has always been one of my natural traits.



The drag factor was on 6. I’ll definitely now try playing with it a little and using some of the advice you all are giving me to try clean up my technique and improve my time. I did feel abit all over that place in that row and the rowing machine was moving beneath me which I’m sure didn’t help my time.

Re: The drag factor was on 6 - this will be the lever position as opposed to the DF. Different machines will have a different DF for the same lever position and also change over time depending on how dusty machine gets.

Best to view the DF as follows - then you can always set it for how you like it - on your machine as well as if you use others. The DF will also be displayed against your workout when you upload to the logbook

To view drag factor on the PM:
On the Main Menu, select More Options.
Select Display Drag Factor.
Begin rowing, skiing or riding. The PM will display the drag factor after a few seconds.

1:20 looked easy in your video can only echo what everyone else has said.
I definitely check out Phil Clapp for the short distances - bigphil90 on instagram and various videos on YouTube. He is ex GB rower.
Also worth checking out is Jason Marshall. He has a lot of his rows on Video on his own channel (ex. rugby player). He destroys everything from short distances up to marathon on Skierg and Rower.

[lifebeginsafterdeath]

All calibrated professionally.

What does that mean?
Have you checked the PM5 is calibrated for the MODEL D/E?

I think we need a video on YT that shows you pulling up the product ID pages then rowing your 500m.

Even MAD's Rob Smith only did 1:15 pace for 300m and he had green skin and a ripped shirt when he walked out to the ergo at the short course competition in 2007.

https://m.youtube.com/watch?v=FjY3eKNvzug
Rob Smith did 1:14.4 500m in 2008
edit: saw Henry was first

his shins don't go vertical as suggested...correct? is his form correct then?

[Dino]

What does that mean?
Have you checked the PM5 is calibrated for the MODEL D/E?

I think we need a video on YT that shows you pulling up the product ID pages then rowing your 500m.

Even MAD's Rob Smith only did 1:15 pace for 300m and he had green skin and a ripped shirt when he walked out to the ergo at the short course competition in 2007.

https://m.youtube.com/watch?v=FjY3eKNvzug
Rob Smith did 1:14.4 500m in 2008
edit: saw Henry was first

his shins don't go vertical as suggested...correct? is his form correct then?

500m is a different beast for power house people... its high stroke rate - you don't have time for full slide with a lot more back / upper body than longer distances. Same goes for Phil Clapp equalling the WR and setting age group WR:
https://www.youtube.com/watch?v=nGbIuEdp-Q8 (starts at 1:08).

[lifebeginsafterdeath]

https://m.youtube.com/watch?v=FjY3eKNvzug
Rob Smith did 1:14.4 500m in 2008
edit: saw Henry was first

his shins don't go vertical as suggested...correct? is his form correct then?

500m is a different beast for power house people... its high stroke rate - you don't have time for full slide with a lot more back / upper body than longer distances. Same goes for Phil Clapp equalling the WR and setting age group WR:
https://www.youtube.com/watch?v=nGbIuEdp-Q8 (starts at 1:08).

hmm, not sure what i have not been understanding with screen on readings? It shows 1:21/500m but time of 1:10.5? Is 1:21 stating what it would take to do a 500m but time shows actually how long it took?

[max_ratcliffe]

his shins don't go vertical as suggested...correct? is his form correct then?

500m is a different beast for power house people... its high stroke rate - you don't have time for full slide with a lot more back / upper body than longer distances. Same goes for Phil Clapp equalling the WR and setting age group WR:
https://www.youtube.com/watch?v=nGbIuEdp-Q8 (starts at 1:08).

hmm, not sure what i have not been understanding with screen on readings? It shows 1:21/500m but time of 1:10.5? Is 1:21 stating what it would take to do a 500m but time shows actually how long it took?

The on screen reading is his instantaneous split. After a couple of strokes, he's going at 1:04/500m (so if he kept the same speed for the full 500m, his final result would have been 1:04). Then he slows down so that at the end, he's "only" going at a split of 1:21/500m. But his total time for the full 500m is 1:10.5.

[Tandstad]

I’ve posted it on Vimeo
If you search ‘500m 1:20.2 first time’

Incredible time scarfacem16, some huge potential here!

[scarfacem16]

Thank you

[faach1]

I’ve posted it on Vimeo
If you search ‘500m 1:20.2 first time’

Beyond incredible time, I look forward to seeing your progress (as many have said)

[hjs]

Re pacing a 500. The rough idea is, you start fast and get the pace 5/7 seconds below goalspace, from there you “cruise” keeping the rate high, pace 1 or 2 seconds below goal pace.
From 300 in, you should start having trouble keeping pace, rate could go up a tad, the last 75/100m you start rating up, but pace will start to slow down, the last 100m will be the slowest. If not you did not start fast enough.

Setting the pm. Use a standalone 500, that way you get 5 x a 100m reading.

If you set up a logbook on the c2 site and start using ergdata, you can upload your rows and get every stroke in your data, including a graph.
Both logbook and ergdata are for free.

In your logbook, you can look at the rankings and see what others do.