How Do I Row A 500m Race

[[old] jfisher]

Today I rowed a 500m race and all my strapless rowing and working on technique seemed to go right out the window. To borrow from Tin Cup, I felt like an unfolding lawn chair.<br /><br />My avg dps was only 8.9m, I'm usually around 10. I also felt like I was flying off of the erg and just was never comfortable at all. I had a range of 12.5 - 8.3 for dps. My avg stroke rate was 37spm, but had a range between 25 and 41.<br /><br />I was aiming for a sub 1:30 pace and was on track and the exploded spectacularly the last 200m and finished at 1:31. <br /><br />Obviously something needs to be fixed, but I'm not sure how to go about it.<br /><br />Any advice is appreciated.<br /><br />Thanks<br /><br />Jeff

[[old] Jim Barry]

High drag will help control the catch some.<br /><br />Forget DPS. This is racing. Rate as high as you can. <br /><br />I tend to "crawl" for the last 100m (after hitting nearly max paces for the first 250m) 50 spm easy, short slide. Madness! The world closes down on you and then it's over. <br /><br />If you want Jeff, I can show you a video of Pinsent cranking it up in the 2001 BIRC to get past James Cracknell in the last few hundred meters. That is pretty much what a 500m looks like (not at all pretty, but gets the job done!)

[[old] ancho]

Put your feet as high as you can (all holes showing).<br />High DF, and in the last meters, if you can't go any more, as I have seen here somewhere in the forum: If you can't pull hard enough, pull shorter end more often!<br /><br />Have fun!!

[[old] jfisher]

Jim & Ancho, thanks for the replys. <br /><br />Jim, I'd be interested in looking at the video.<br /><br />Jeff

[[old] PaulS]

<!--QuoteBegin-Jim Barry+Jun 4 2005, 05:39 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Jim Barry @ Jun 4 2005, 05:39 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->If you want Jeff, I can show you a video of Pinsent cranking it up in the 2001 BIRC to get past James Cracknell in the last few hundred meters. That is pretty much what a 500m looks like (not at all pretty, but gets the job done!) <br /> </td></tr></table><br /><br />Yeah, let's see it!

[[old] Pete Marston]

Efficiency and control still play a big part in a fast 500m. You can't go flat out from the start or you'll lose a lot in the last 200m, as you found. I think the best method for racing a fast 500m is to do about 5 or 6 strokes absolutely flat out, aiming for as lower split as you can reach. From there lengthen out the stroke a bit, and try to relax through the next 200 - 250m as much as possible, with a smooth and efficient stroke. I think at this stage around 40 - 44 spm is good, but with close to max power every stroke. Then into the last 200m when the lactic acid starts to really flood the muscles just start to shorten the stroke a bit at the front end and rush the recovery more and more in order to increase the stroke rate. Basically do anything you can to keep the pace fast. Make sure you row right through the line at the end, and keep pulling with everything you have. Flat out 500's are great fun.<br /><br />My pb, 1:20.6, was done at 51spm average. A week before that I did 1:20.8 at a massive 53spm average, and a week before that 1:20.7 at a mere 47spm. I think much above mid 40's and really you don't gain much and you get less and less efficient, though average spms on short rows can be deceptive, and a couple of short strokes at the start, and a half stroke at the end, can make the average rate higher than it might overwise be.

[[old] John Rupp]

<!--QuoteBegin-jfisher+Jun 4 2005, 03:59 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jfisher @ Jun 4 2005, 03:59 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My avg stroke rate was 37spm, but had a range between 25 and 41.<br /> </td></tr></table><br />That's quite an amazing range. <br /><br />I set the monitor on "projected pace", take full strokes, and get there by the 4th or 5th stroke. After that I just keep it exactly on the projected pace all the way, and hopefully will be able to pick it up or else whatever happens the last 100.<br /><br />My average rate last time was 46 spm.<br /><br />You might try practicing with a metronome, as this would help you get used to a more even rating.<br />

[[old] gw1]

I'd be interested in hearing what rate/setting Dwaynne used when he trashed my 40+ HW 1:18.2 a few weeks ago! <br />It took me 50 strokes to complete the piece when i did it last year, down from 52 -54 in previous attempts!<br />I had spent 2 sessions a week for the 16 weeks prior doing strapless 500's @ 20spm, building upto 12 sets with 90 secs rest between each!<br />GW

[[old] John Rupp]

<!--QuoteBegin-gw1+Jun 7 2005, 01:23 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jun 7 2005, 01:23 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I had spent 2 sessions a week for the 16 weeks prior doing strapless 500's @ 20spm, building upto 12 sets with 90 secs rest between each![right] </td></tr></table><br />At what pace?

[[old] PaulS]

<!--QuoteBegin-gw1+Jun 7 2005, 12:23 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jun 7 2005, 12:23 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'd be interested in hearing what rate/setting Dwaynne used when he trashed my 40+ HW 1:18.2 a few weeks ago! <br />It took me 50 strokes to complete the piece when i did it last year, down from 52 -54 in previous attempts!<br />I had spent 2 sessions a week for the 16 weeks prior doing strapless 500's @ 20spm, building upto 12 sets with 90 secs rest between each!<br />GW <br /> </td></tr></table><br /><br />DF of 130. SR of 38 to 40.

[[old] gw1]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->DF of 130. SR of 38 to 40. </td></tr></table><br /><br />Close to mine except for his higher watt out put!!!!!

[[old] John Rupp]

<!--QuoteBegin-gw1+Jun 7 2005, 01:23 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Jun 7 2005, 01:23 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I had spent 2 sessions a week for the 16 weeks prior doing strapless 500's @ 20spm, building upto 12 sets with 90 secs rest between each!<br />GW[right] </td></tr></table><br />If you were doing 12 of them at 1:18.2 pace, then you should have been able to do one of them faster than that.

[[old] PaulS]

<!--QuoteBegin-John Rupp+Jun 7 2005, 02:03 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jun 7 2005, 02:03 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->If you were doing 12 of them at 1:18.2 pace, then you should have been able to do one of them faster than that. <br /> </td></tr></table><br /><br />Not to mention a sub 5 minute 2k, but not to worry, normal people understand that the 1:18.2 500M was the end result of the training, not the Average pace during the training. <br /><br />Dwayne is just a monster!

[[old] gw1]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->If you were doing 12 of them at 1:18.2 pace, then you should have been able to do one of them faster than that. </td></tr></table><br /><br />John,<br /><br />Reread my post! I never mentioned a rate! That was the time for my record! In fact for my sets of strapless 500's @ 20spm my rate never got below sets of 1:3 5!<br /><br />GW

[[old] John Rupp]

Ah well 1:18.2 is much faster than 1:35.<br /><br />That's a nice improvement, from the way you were training.