5k Advice

[old] Simon Weeks · Post by **[old] Simon Weeks** » January 31st, 2006, 6:18 pm

Okay...<br /><br />My previous 22-24 spm piece was consistently around 1:51 split time.<br /><br />Tonight... I tried another 5K this time rating minimum of 25 spm and averaging 26-29. I tried to keep the split time the same. I finished up on 18:41, which I thought wasn't too bad. I think I could do much better than that once I have the mental confidence that I can go at 27 spm and not blow up. I also need to refine my technique and smoothness slightly at that pace.<br />

[old] george nz · Post by **[old] george nz** » January 31st, 2006, 6:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Simon Weeks @ Feb 1 2006, 11:18 AM)</b></div></td></tr><tr><td class='quote'>Okay...<br /><br />My previous 22-24 spm piece was consistently around 1:51 split time.<br /><br />Tonight... I tried another 5K this time rating minimum of 25 spm and averaging 26-29. I tried to keep the split time the same. I finished up on 18:41, which I thought wasn't too bad. I think I could do much better than that once I have the mental confidence that I can go at 27 spm and not blow up. I also need to refine my technique and smoothness slightly at that pace. <br /> </td></tr></table><br /><br /><br />Simon you took more strokes, consumed more energy, to go slower there fore you were less efficent. No disrespect intended but what was the point?<br /><br />George

[old] Simon Weeks · Post by **[old] Simon Weeks** » January 31st, 2006, 8:30 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Jan 31 2006, 11:29 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Simon Weeks @ Feb 1 2006, 11:18 AM)</b></div></td></tr><tr><td class='quote'>Okay...<br /><br />My previous 22-24 spm piece was consistently around 1:51 split time.<br /><br />Tonight... I tried another 5K this time rating minimum of 25 spm and averaging 26-29. I tried to keep the split time the same. I finished up on 18:41, which I thought wasn't too bad. I think I could do much better than that once I have the mental confidence that I can go at 27 spm and not blow up. I also need to refine my technique and smoothness slightly at that pace. <br /> </td></tr></table><br /><br /><br />Simon you took more strokes, consumed more energy, to go slower there fore you were less efficent. No disrespect intended but what was the point?<br /><br />George <br /> </td></tr></table><br /><br />LOL.<br /><br />just proving your argument for you...<br /><br />Well a number of people at my rowing club have told me I should be rating higher because it would be closer to rowing a 5K race on water. Of course on water, you don't have to work to get back up the slide because the boat does that for you.<br /><br />What I really want to do in the short/medium term is to get under 18 minutes. So that will be done using my tried and trusted method.... after the end of March I'll be looking to improve my 2K times.<br /><br />Simon<br />

[old] george nz · Post by **[old] george nz** » January 31st, 2006, 10:08 pm

Everyone has an opinion Simon but you are the only one who knows 'how you feel'. <br /><br />Training is about having a conversation with your body, ask it some questions and listen to the answers 'then' adjust. Avoid distractions when you row, look and listen thru the stroke and thru the piece, look to relax and look to an even pace (that does not mean an easy pace). <br /><br />How do you feel at the catch are you relaxed as you come into it, are your hands finishing the drive, do they get away quickly and smoothly. Do you start strong, feel good or bad in the middle, die at the end or come on powerful. All these things are signals to where you are at and what you need to do.<br /><br />Your going good dude, you can achieve achieve goals !!!<br /><br />George<br /><br />

[old] hjs · Post by **[old] hjs** » February 1st, 2006, 4:41 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Jan 31 2006, 09:25 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 31 2006, 09:57 PM)</b></div></td></tr><tr><td class='quote'>What I want is say is. there is a lot of talk about low rating and the benefits of it and you hear almost nothing about training a higher rate. I think this is a mistake. You need to train both. The higher rating doesn,t come out off itself, you have to train it the same as you have to train the power by rating lower.<br /><br />Just my view but i do think it makes sence.<br /><br /> </td></tr></table><br /><br /><br />Hi, sorry for cutting off most of your post but wanted to save space and I agreed with what you said. I think this is the most interesting point to discuss.<br /><br />I agree that you need to definitely train to rate higher but for that be effective in terms of improved pace you need to develop the strength and endurance to do so.<br /><br />I am just starting a 16 week build up to a race and a part of the plan is to split my training into 4 sections of 4 weeks approx. The basis of the plan is increasing levels of intensity and associated stroke rates eg:<br /><br />1/ Lo / Lo intensity rate 20 - 22 (some would call this UT2 + low end UT1)<br />2/ Lo / Hi intensity rate 24 - 26 (UT1)<br />3/ Sub maximal rate 26-30 (AT)<br />4/ Maximal rate 30 - 34 (Race pace)<br /><br />The Lo/Lo intensity work would continue through -out for recovery and aerobic fitness.<br /><br />These are rough guide but the concept is to build the strength and endurance throughout and not get into high rate high pace work sooner than I am physically able to handle it. Now this is a different approach to some of the other plans and I will be recording the effectiveness as I go, but to me it makes some sense.<br /><br />George <br /> </td></tr></table><br /><br />Keep us posted George,<br /><br />Simon rowed his 5k slower at the higher rate so in this case he probably is better off with rating lower. But again during a timetrail/race you should not look at your strokerate but purely focus on your feel and your pace. The best rate for that moment will follow. <br /><br />Good luck<br /><br />ps what is your 2 k goal for this season and what is your current pB?<br />

[old] george nz · Post by **[old] george nz** » February 1st, 2006, 4:56 am

I sneaked under 6:30 my first year of indoor rowing that was 2004, last year I never did a full blooded 2k but I would have been slower. This year I would like to nudge 6:25 and when I turn 50 in 2008 I intend to row sub 6:20<br /><br />My on-line diary is called "Small steps" and that is what I intend to take <br /><br />George

[old] FrankJ · Post by **[old] FrankJ** » February 1st, 2006, 9:10 am

Simon,<br /><br />I tend to be a long slow SR erger. In fact my times started improving dramatically when I learned that a slow SR was more efficient for me. For the heck of it I've made a chart of my SRs for my best rows from the 2K to marathon.<br /><br /><table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><b><div class='genmed'>CODE</div></b></td></tr><tr><td class='code'><div><br />Distance Range Average<br />2000 27-29 28<br />5000 26-27 26<br />6000 25-26 25<br />10000 23-26 24<br />HM 22-25 23<br />marathon 22-24 23<br /></div></td></tr></table><br /><br />Frank

[old] mpukita · Post by **[old] mpukita** » February 1st, 2006, 9:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrankJ @ Feb 1 2006, 09:10 AM)</b></div></td></tr><tr><td class='quote'>Simon,<br /><br />I tend to be a long slow SR erger. In fact my times started improving dramatically when I learned that a slow SR was more efficient for me. For the heck of it I've made a chart of my SRs for my best rows from the 2K to marathon.<br /><br /><table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><b><div class='genmed'>CODE</div></b></td></tr><tr><td class='code'><div><br />Distance Range Average<br />2000 27-29 28<br />5000 26-27 26<br />6000 25-26 25<br />10000 23-26 24<br />HM 22-25 23<br />marathon 22-24 23<br /></div></td></tr></table><br /><br />Frank <br /> </td></tr></table><br /><br />Neat idea Frank (as always). I checked mine:<br /><br /><table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><b><div class='genmed'>CODE</div></b></td></tr><tr><td class='code'><div><br />Distance Range Average<br />1) 2000 31-32 32<br />4) 5000 28-30 29<br />2) 6000 24-26 25<br />3) 10000 24-26 25<br /></div></td></tr></table><br /><br />Remember, I am a lightweight, short, and I just started rowing in May '05. <br /><br />I have numbered these in order of "recency". 1 = most recent. 4 = least recent. <br /><br />I believe exactly as Frank. Getting more power in the stroke, at a lower SPM, will allow for better times. <br /><br />The 5K seems out of whack. This is because it's from October. All the rest are much more recent (December/January). I plan to do another 5K for time soon, and I can almost guarantee a stroke rate decrease with a PB.<br /><br />Maybe a few more rowers with more experience like Frank can post theirs?

[old] hjs · Post by **[old] hjs** » February 1st, 2006, 9:53 am

6.1 weight 96kg/211 at<br /><br />2k 30/31<br />5k 28/29<br />6k 28<br />10k 26/29 <br />60 min 25/28<br /><br />al done this season 2005/06 between nov and now. drag between 100 and 120

[old] mat g · Post by **[old] mat g** » February 2nd, 2006, 7:29 pm

I'm very surprise. I usualy row at 28 spm minimum... For my pbs, I finish at 39 spm but with an incomplete slide.<br /><br />I did a 32k race last summer (2h53:17) with a meter on a big 22' wood boat with fixed seat and wood oars. It indicated 33 to 35 spm and 3.07 meters per second (final average).<br /><br />In winter (28' carbon and glass fiber, carbon oars) our average is 32-34. ( seat are not moving but we are semi-sliding over a 22" carbon seat covered with uhmw sheet, silicone spray and a plastic screen on butts! )<br /><br />Because of the type of vessel we use, with fixed or semi-fixed seat, I'm pleased with higher rate stroke. I move my upper body a lot on water.<br /><br />I'm going to work at lower spm for the next season to develop strengh and power.<br />I have a model B and i work with the drag factor at 216!!! Always full open, on smaller gear.<br /><br />Look at this small video on ice canoe! I'm on the winning team!!!<br /><a href='http://www.exn.ca/dailyplanet/view.asp?date=2/16/2005' target='_blank'>http://www.exn.ca/dailyplanet/view.asp? ... 005</a><br />Look at the speed of the current! That was a challenge!