advice needed for first indoor rowing competition

[aussie nick]

hi guys

I'm entered into an indoor rowing championships in 4 weeks time, I want to do well and I have a few questions that I'd love advice on

the format of the comp is a 2k race, then 2 hours later a 1k race and then 90 mins later a 500m race. Each race it's own event, rather than an overall winner. so there'll be a 2k winner and a 1k winner etc.

in terms of my priority, I care most about the 2k, then the 1k. If I have anything left for the 500, then fine...but I'm not saving up anything for it.

My questions are....

what kind of taper should I do? (I currently row 4x per week following a Pete's Plan ish schedule. 1 speed interval, 1 distance/sprint interval alternating, 1 50-60min steady distance, one 30-40min 'hard' distance). also lift 2x a week and walk an hour each day.

I currently row almost always between 5 and 7pm (occasionally in mid afternoon on weekends) but the competition is in the morning...should I try to row in the mornings the next few weeks to get my body used to it? If so, how often and which sessions?

what kind of recovery and then warm up should I do after the 2k and before the 1k and then also after the 1k and before the 500?, (any thoughts on nutrition as part of this?)

Is there any utility in doing a trial run? (I was due to do another comp last week but I injured myself). If so, how far out is the latest I should try?

I think that's it. thank you for any input

[Dangerscouse]

Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace

[Tsnor]

what kind of taper should I do? (I currently row 4x per week following a Pete's Plan ish schedule. 1 speed interval, 1 distance/sprint interval alternating, 1 50-60min steady distance, one 30-40min 'hard' distance). also lift 2x a week and walk an hour each day.

Tapering oddly (or at least I think it's strange) is the same for endurance and sprints.

Drop training volume. Go half the distance, cut the intervals in half, etc.

Keep the intensity the same. You want high intensity work (not higher than you usually do, instead the same). So if a normal hard day is 4 x 2K intervals at 1:50 then do 2 x 2K intervals at 1:50. If a normal long day is 20KM drop to 10KM at the 20KM pace.

Taper starts a week or two before.

Knock them dead. Hope the races are fairly close together. Sounds really nasty to do a hard piece like PB 2K then sit for 3 hours before hammering a 1K. Trying a practice 2+ weeks before seems good. It'll help you get a good negative split "no boink" split pace for the 1/2 half of the last 500M piece. You may be surprised how well you do in the 1K.

[Citroen]

Is there any utility in doing a trial run? (I was due to do another comp last week but I injured myself). If so, how far out is the latest I should try?

If you have a PM4 or PM5 you can practice the start sequence.

When you do a workout you start rowing, the PM4/PM5 notices that the handle is moving and starts the clock.
When you row a race, the clock starts, you react to the monitor and start rowing. That has a noticeable effect on your end result and can make the difference between getting a PB and having "just a good row".

https://www.concept2.com/service/monito ... acing-pm4s
https://www.concept2.com/service/monito ... acing-pm5s

The wireless racing allows for a race with one to eight entrants. If you set it up for a single entrant race, your PM4/PM5 will help you learn the racing start sequence.

This is the new venue racing software
https://www.concept2.com/service/software/ergrace

These two are the old flyers Concept2 used to give to folks on the day
https://www.concept2.com/files/pdf/us/v ... eStart.pdf
https://www.concept2.com/files/pdf/us/v ... isplay.pdf

[aussie nick]

Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace

yes, I do think that I'm going to start doing several rows in the morning...tough to do it at the same time as the race...apart from on the weekends though.

can you please help me with the restricted or rate ladder? eg if I row a 2k time trial at about 32 strokes how would I do these?

[aussie nick]

what kind of taper should I do? (I currently row 4x per week following a Pete's Plan ish schedule. 1 speed interval, 1 distance/sprint interval alternating, 1 50-60min steady distance, one 30-40min 'hard' distance). also lift 2x a week and walk an hour each day.

Tapering oddly (or at least I think it's strange) is the same for endurance and sprints.

Drop training volume. Go half the distance, cut the intervals in half, etc.

Keep the intensity the same. You want high intensity work (not higher than you usually do, instead the same). So if a normal hard day is 4 x 2K intervals at 1:50 then do 2 x 2K intervals at 1:50. If a normal long day is 20KM drop to 10KM at the 20KM pace.

Taper starts a week or two before.

Knock them dead. Hope the races are fairly close together. Sounds really nasty to do a hard piece like PB 2K then sit for 3 hours before hammering a 1K. Trying a practice 2+ weeks before seems good. It'll help you get a good negative split "no boink" split pace for the 1/2 half of the last 500M piece. You may be surprised how well you do in the 1K.

thanks and the halve volume/maintain intensity sounds right. I've got two more weeks scheduled of hard training and then I'll see what I plan for the final two weeks.

it seems like it's exactly 2 hours between races. so 9am, then 11am for the 2 and 1k. I'm going to go balls out for a big 2k PR and then worry about the 1k afterwards. I can't imagine what I'll have left and I really need to work through what I do in those two hours...guessing I'll have a banana or two and a load of water and try to rest up and then start warming up again 15 mins beforehand.

I definitely can't imagine attacking a 500m after them both, but if I can PR my 2k and then get close with the 1k, I might not even enter the 500 - looking at past results, it seems that quite a few people just enter the 500 so I'm not sure what chance I'll have anyway - tbh, I haven't even attempted a 500m PR since I started rowing properly 10 months ago. (I remember the pain of doing one at crossfit and then having the shakes for the rest of the day!)

[aussie nick]

Is there any utility in doing a trial run? (I was due to do another comp last week but I injured myself). If so, how far out is the latest I should try?

If you have a PM4 or PM5 you can practice the start sequence.

When you do a workout you start rowing, the PM4/PM5 notices that the handle is moving and starts the clock.
When you row a race, the clock starts, you react to the monitor and start rowing. That has a noticeable effect on your end result and can make the difference between getting a PB and having "just a good row".

https://www.concept2.com/service/monito ... acing-pm4s
https://www.concept2.com/service/monito ... acing-pm5s

The wireless racing allows for a race with one to eight entrants. If you set it up for a single entrant race, your PM4/PM5 will help you learn the racing start sequence.

This is the new venue racing software
https://www.concept2.com/service/software/ergrace

These two are the old flyers Concept2 used to give to folks on the day
https://www.concept2.com/files/pdf/us/v ... eStart.pdf
https://www.concept2.com/files/pdf/us/v ... isplay.pdf

hmmm, that's very interesting. I'll check it out. thank you

[Dangerscouse]

Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace

yes, I do think that I'm going to start doing several rows in the morning...tough to do it at the same time as the race...apart from on the weekends though.

can you please help me with the restricted or rate ladder? eg if I row a 2k time trial at about 32 strokes how would I do these?

A good option if you've got two weeks is to do 1600m at preferably a little bit faster than race pace and free rate, then rest for three mins and do 400m at same pace and rate.

Try it again with 2:30 rest and then 2:00 rest and 1:30 rest. You should be able to fit in two hard sessions a week, but make sure you rest or go easier if you have to.

The rate ladder could be r26 for 1250m, r28 for 500, and r32 for 250. This way you get used to the distance, without the mental pressure and you have got a good amount of energy left for the last 750. Admittedly it doesn't replicate the erg fear of getting halfway and thinking you can't finish, but it does help build confidence in the 2k and slightly emasculates it.

Personally, I don't find tapering helps me very much, but we are all different so approach with an open mind.

[aussie nick]

Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace

yes, I do think that I'm going to start doing several rows in the morning...tough to do it at the same time as the race...apart from on the weekends though.

can you please help me with the restricted or rate ladder? eg if I row a 2k time trial at about 32 strokes how would I do these?

A good option if you've got two weeks is to do 1600m at preferably a little bit faster than race pace and free rate, then rest for three mins and do 400m at same pace and rate.

Try it again with 2:30 rest and then 2:00 rest and 1:30 rest. You should be able to fit in two hard sessions a week, but make sure you rest or go easier if you have to.

The rate ladder could be r26 for 1250m, r28 for 500, and r32 for 250. This way you get used to the distance, without the mental pressure and you have got a good amount of energy left for the last 750. Admittedly it doesn't replicate the erg fear of getting halfway and thinking you can't finish, but it does help build confidence in the 2k and slightly emasculates it.

Personally, I don't find tapering helps me very much, but we are all different so approach with an open mind.

thanks again. I do think I'll do some kind of taper, particularly in the final week but I won't do much more than a week's worth

thanks for the thought on the rate ladder - I might well try that

[nickbrown]

The day before do half an hour easy to get the muscles moving. And rest the days before that. And other reduced work during that week.

For warm up look up 1500m running warm ups. It can be at least half an hour before.

And definitely get used to mornings.

[Tony Cook]

My taper for week to the race is to row every day but very reduced duration - along the lines of;
15’ UT1;
5’ at 2k + 10s;
3’ at 2k + 4s;
20’ UT2;
2 x 2’ at race pace with 3-5mins rest.
RACE.
Practice my race warm up before each session, which is 20 mins for me. Takes me into the race with my warm up clear in my head and feeling starved of time and effort on the machine, so ready to unleash.

[winniewinser]

Do a dress rehearsal the week before....same setup (erg/computers), same clothes, same food/drink at the same times, mimic the race times on the day then nothing will be a surprise on the day. I this for WRICH last year and it helped settle the nerves.

Write a race plan on a postit or whiteboard ready for the day too.

I wouldn't do a full 2k the week before though.....maybe a slow one.

Good luck Nick!

[JR.]

You may enjoy your race morning more after the 2K by opting for an easy 1K (or none at all) followed by an all-out 500m. Recovery time should be fine. The shorter distance tends to be quite popular with cross-fitters, one-offers and the like, hence is keenly contested (especially for middle-aged men) and has some street cred. IMO, the 1K comes 3rd in the pecking order. Enjoy.

[hjs]

Re taper, do less in the last week, but keep a few short, sharp sessions in. Be fresh op D day.
Food, taper down on fiber, needing to “go” is sometimes not so easy. Toilets are often busy.

Races, have done such a combi often. If you do the 2k full on, 2 hours is not enough to fully recover, expect 3/5 seconds slower on the 1k. 500 make the best if it.

Inbetween races, get the blood flowing, walk/cycle a good bit, and do this long enough. You need to feel ok again. Second and third race only need a short warm up.

Lastly, RACESTARTS. nasty thing, but a standalone, like home is much faster. At a race, the computer does start the Pm, not your first pull. So you react on the start, this is slower. Expect after the first pull a 3.xx first av. Do not worry about that, follow your raceplan. And the shorter the race to more it slows you down. 500 will be pretty crap to get that av. On pace again. Often leading to a big fly and die race.

[Steff]

A couple of ideas for you, Nick.

As others have said, do a good warm up and have a short break before the race.

When you sit on the race erg, set the shoe height and drag factor - it is easy to forget these tasks especially as the day goes on. Then do some relaxed strokes to get the feel for the space and the view of the race screen. Make sure your towel or shirt isn't going to catch the slide, hat, sunglasses whatever..., ready to race!

If you go with the 2k TT then follow your plan and all the best. A full-on 2k is nasty and WILL cause you some decline in later performance. Do a cool-down even if only to lightly row or walk around for a few minutes. Warm up and cool down so that you feel ready for all the races.

These days are hotly contested, and while there is often attrition in the field as races are done, most competitors make it through quite well and do pretty much expected times - it is the same for everyone, and everyone is hurting at the end.

If you're going there to win the events, and if it is a single venue regatta, work out who is in your event and which number ergs they will race on - often there will be others in your race who are not in your event - and they can be faster or slower than you - you don't want to be watching the screen and chasing someone who is not in your event. The commentator can also help because they will often call the race leaders and near competitors - you can quickly work out whether a push is needed or worth it.

It seems that you have prepared pretty well - good luck.