Question For Everyone

[[old] prezidentv8]

Well, I figure since there's an Olympic gold medalist and other people who have been rowing for years on here, I may as well take advantage of the forum. Starting in summer, I began pulling 10ks in order build up a strong cardio base for spring season. What I'm beginning to worry about though is that I've hit a wall. Just for background, I'm about 5'8" tall, 172 pounds, 19 years old. Since dropping my 10k from a 39:18 to a 38:50 about a month ago, it seems almost impossible to improve my times. I feel like I can pull much lower, but unless someone from my team is with me, I'm burning out extremely quickly (ie I'll pull a few seconds higher than my 6k split and burn out at about 6k). I was wondering if I should change my workouts to primarily some sort of interval training or weights for a while. I'm aiming for about a 37:30 10k, and a 2k of about 6:35 by spring. Any advice? Thanks!

[[old] chickenlegs]

what's your stroke rate on the 10 km pieces?<br />how many meters/stroke do you row at the above rate?

[[old] hjs]

<!--QuoteBegin-prezidentv8+Nov 26 2005, 08:38 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(prezidentv8 @ Nov 26 2005, 08:38 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well, I figure since there's an Olympic gold medalist and other people who have been rowing for years on here, I may as well take advantage of the forum.  Starting in summer, I began pulling 10ks in order build up a strong cardio base for spring season.  What I'm beginning to worry about though is that I've hit a wall.  Just for background, I'm about 5'8" tall, 172 pounds, 19 years old.  Since dropping my 10k from a 39:18 to a 38:50 about a month ago, it seems almost impossible to improve my times.  I feel like I can pull much lower, but unless someone from my team is with me, I'm burning out extremely quickly (ie I'll pull a few seconds higher than my 6k split and burn out at about 6k).  I was wondering if I should change my workouts to primarily some sort of interval training or weights for a while.  I'm aiming for about a 37:30 10k, and a 2k of about 6:35 by spring.  Any advice?  Thanks! <br /> </td></tr></table><br /><br /><br />train in bloks, when you reach a platform and don't improve anymore, try an other approach. You could try to improve your shorter distances 500/2000 for 6 weeks. And afterwards go back to the longer distances.

[[old] Xeno]

S T O P ! ! !<br /><br />In order to bring down the 10K there is a need for distance work at the aerobic threshold. <br /><br />A 10K is a LONG period of time during which the aerobic capacity uses the lactic acid to complete its O2 burning cycle, thus the lactic acid build up is kept in check.<br /><br />The goal is to build more mitochondria in the muscle tissue.<br /><br />The stroke rate is a huge part in developing torque at the aerobic threshold. If you want to improve your 10K it is important to build strength and power at lower ratings such as 18 through 22.<br /><br />Once you have done the distance work at the right intensity and stroke rate you will clearly see an imporvement.<br /><br />Also, I highly recommend buying the book: ROWING FASTER, BY Volker Nolte. It is a book written by highly successful international coaches. <br /><br />So good luck and I greatly enjoy bringing constructive feedback.<br />All the best,<br />XENO

[[old] prezidentv8]

Thanks a bunch....glad to get some ideas and some specs on where my rating should be...usually I start around a 20 and end up between 22 and 24, so I'm a little high there. Also, glad to hear about a timeframe for changing my training. Thanks again.

[[old] John Rupp]

Being 5'8, you need to keep up your stroke rate.<br /><br />20 to 24 is way low for a 10k pb.<br /><br />You could probably meet your goal very soon with normal ratings, i.e. around 8 meters per stroke.

[[old] george nz]

<!--QuoteBegin-Xeno+Nov 27 2005, 04:33 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xeno @ Nov 27 2005, 04:33 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />The stroke rate is a huge part in developing torque at the aerobic threshold.  If you want to improve your 10K it is important to build strength and power at lower ratings such as 18 through 22.<br /><br />Once you have done the distance work at the right intensity and stroke rate you will clearly see an imporvement.<br /><br />XENO <br /> </td></tr></table><br /><br /><br />Xeno, what in your opinion is a good way / guide to tie intensity (pace) to stroke rate.<br /><br />regds George