500m Training

[old] braveheart007 · Post by **[old] braveheart007** » March 10th, 2006, 9:32 am

Got a bit of a challange here at work over 500m, (with the forces), and I think I need help.<br /><br />There is a guy here who says he can row 1:18. He has currently done 1:27.1 - seemed easy to him.<br /><br />I have rowed 1:28.0 - wasn't too difficult but i'm new to this rowing thing.<br /><br />Anyone any ideas for some training sessions to improve my time - I can't let him beat me as he is a bit of a bragger.<br /><br />Thanks.

[old] PaulS · Post by **[old] PaulS** » March 10th, 2006, 10:30 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(braveheart007 @ Mar 10 2006, 05:32 AM) </b></div></td></tr><tr><td class='quote'>Got a bit of a challange here at work over 500m, (with the forces), and I think I need help.<br /><br />There is a guy here who says he can row 1:18. He has currently done 1:27.1 - seemed easy to him.<br /><br />I have rowed 1:28.0 - wasn't too difficult but i'm new to this rowing thing.<br /><br />Anyone any ideas for some training sessions to improve my time - I can't let him beat me as he is a bit of a bragger.<br /><br />Thanks.<br /> </td></tr></table><br /><br />Probably the best approach would be to set up the 500m piece for this guy and cheer him on for the 1:18, make sure he gets to target quickly and then holds there the best he can. 8) <br /><br />You can't do anything to hurt his performance so you should do all you can to encourage it. This is easily the best way to deal with braggers, but remember "It ain't bragg'in if you can do it!"<br /><br />Then you will know the target that you must shoot for, and I bet you will have a lot more fun during his attempt at 1:18 than he will.<br /><br />Cheers!<br />

[old] Ben Rea · Post by **[old] Ben Rea** » March 10th, 2006, 12:20 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Mar 10 2006, 09:30 AM) </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(braveheart007 @ Mar 10 2006, 05:32 AM) </b></div></td></tr><tr><td class='quote'>Got a bit of a challange here at work over 500m, (with the forces), and I think I need help.<br /><br />There is a guy here who says he can row 1:18. He has currently done 1:27.1 - seemed easy to him.<br /><br />I have rowed 1:28.0 - wasn't too difficult but i'm new to this rowing thing.<br /><br />Anyone any ideas for some training sessions to improve my time - I can't let him beat me as he is a bit of a bragger.<br /><br />Thanks.<br /> </td></tr></table><br /><br />Probably the best approach would be to set up the 500m piece for this guy and cheer him on for the 1:18, make sure he gets to target quickly and then holds there the best he can. 8) <br /><br />You can't do anything to hurt his performance so you should do all you can to encourage it. This is easily the best way to deal with braggers, but remember "It ain't bragg'in if you can do it!"<br /><br />Then you will know the target that you must shoot for, and I bet you will have a lot more fun during his attempt at 1:18 than he will.<br /><br />Cheers!<br /> </td></tr></table><br /><br /><br />what are you talking abut Paul? i think he wanted to know how to imporve his own time, not the other guys time.<br /><br /><br />but to answer your question, Braveheart007, i have never done actuall training for a 500, i just do them, of course im not that strong of a rower, my best is a 1:44.8 . so maybe you should do like 8x500 just to get a better feel for them. definatley intervals though if you are training for 500.<br />

[old] PaulS · Post by **[old] PaulS** » March 10th, 2006, 12:38 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Mar 10 2006, 08:20 AM) </b></div></td></tr><tr><td class='quote'>what are you talking abut Paul? i think he wanted to know how to imporve his own time, not the other guys time.<br /><br />but to answer your question, Braveheart007, i have never done actuall training for a 500, i just do them, of course im not that strong of a rower, my best is a 1:44.8 . so maybe you should do like 8x500 just to get a better feel for them. definatley intervals though if you are training for 500.<br /> </td></tr></table><br /><br />Yes Ben, that's what he was asking. What is difficult to understand regarding my answer? Perhaps we should see if Braveheart will take me up on the advice offered first, then I can get more specific if needed.

[old] Ben Rea · Post by **[old] Ben Rea** » March 10th, 2006, 12:42 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Mar 10 2006, 11:38 AM) </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(Ben Rea @ Mar 10 2006, 08:20 AM) </b></div></td></tr><tr><td class='quote'>what are you talking abut Paul? i think he wanted to know how to imporve his own time, not the other guys time.<br /><br />but to answer your question, Braveheart007, i have never done actuall training for a 500, i just do them, of course im not that strong of a rower, my best is a 1:44.8 . so maybe you should do like 8x500 just to get a better feel for them. definatley intervals though if you are training for 500.<br /> </td></tr></table><br /><br />Yes Ben, that's what he was asking. What is difficult to understand regarding my answer? Perhaps we should see if Braveheart will take me up on the advice offered first, then I can get more specific if needed.<br /> </td></tr></table><br /><br />ok, maybe i did read it wrong, but i bet you one internet dollar that he will take my advice

<br />

[old] PaulS · Post by **[old] PaulS** » March 10th, 2006, 12:53 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Mar 10 2006, 08:42 AM) </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(PaulS @ Mar 10 2006, 11:38 AM) </b></div></td></tr><tr><td class='quote'>Yes Ben, that's what he was asking. What is difficult to understand regarding my answer? Perhaps we should see if Braveheart will take me up on the advice offered first, then I can get more specific if needed.<br /> </td></tr></table><br /><br />ok, maybe i did read it wrong, but i bet you one internet dollar that he will take my advice

<br /> </td></tr></table><br /><br />I'm not sure what the bet is, do you mean that Braveheart will not follow my suggestion? I think your advice is fine, perhaps not specific enough, but the first stage in assisting someone is determining their ability to receive and follow what is suggested, it has to do with motivation.

[old] michaelb · Post by **[old] michaelb** » March 10th, 2006, 1:11 pm

Maybe I am missing something, but I think PaulS is being a bit of a smart a**. He doesn't think the other guy can row even close to a 1:18, and wants you to egg the other guy on to try and go out at the pace, and then to blow up after trying to get to that pace, or if he can even get there, blow up trying to hold it. A 1:18 would be the third fastest 500m in the world this year in the rankings.<br /><br />Both of your 500m times are actually pretty fast. The way to get faster is to inprove your power and speed on the erg, which will probably take a lot of work. Very few of us train specifically for a sprints like the 500m, so there isn't much focused training on that. You could search for a recent thread on the 300m CTC challenge, and read about some of the tricks that people did for that.

[old] John Rupp · Post by **[old] John Rupp** » March 10th, 2006, 2:04 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Mar 10 2006, 08:20 AM) </b></div></td></tr><tr><td class='quote'>what are you talking abut Paul? i think he wanted to know how to imporve his own time, not the other guys time. </td></tr></table><br /><br />That is Paul's usual method of training someone, i.e. the others get better, not those he is training.

[old] tennstrike · Post by **[old] tennstrike** » March 10th, 2006, 3:40 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(michaelb @ Mar 10 2006, 12:11 PM) </b></div></td></tr><tr><td class='quote'>Maybe I am missing something, but I think PaulS is being a bit of a smart a**. He doesn't think the other guy can row even close to a 1:18, and wants you to egg the other guy on to try and go out at the pace, and then to blow up after trying to get to that pace, or if he can even get there, blow up trying to hold it. A 1:18 would be the third fastest 500m in the world this year in the rankings.<br /><br />Both of your 500m times are actually pretty fast. The way to get faster is to inprove your power and speed on the erg, which will probably take a lot of work. Very few of us train specifically for a sprints like the 500m, so there isn't much focused training on that. You could search for a recent thread on the 300m CTC challenge, and read about some of the tricks that people did for that.<br /> </td></tr></table><br /><br />If the "1:28.0 - wasn't too difficult but i'm new to this rowing thing." is true, then WOW. When you say "actually pretty fast", you're not kidding. 1:27.1 would rank 177 out of 2835 for all men. The 1:28.0 would rank 226 out of all men. Both of these purported current times would easily rank above the 90 percentile. Not too shabby for "new to this rowing thing". Of course, you are quite right about 1:18.0 ranking 3 out of 2835. One way to try and get there would be to follow Dwayne and row approximately 50,000 meters a day, every day.

[old] Masonje · Post by **[old] Masonje** » March 10th, 2006, 7:08 pm

You can't do anything to hurt his performance so you should do all you can to encourage it. This is easily the best way to deal with braggers, but remember "It ain't bragg'in if you can do it!"<br /><br />Then you will know the target that you must shoot for, and I bet you will have a lot more fun during his attempt at 1:18 than he will.<br /><br />Cheers!<br />[/quote]<br /><br /><br />Good for you, Paul. With all the trash talking in sports these days (some of it in good fun), I share your philosophy. Especially in our sport which is relatively obscure, I always hope for the good fortune of my opponents while I still want to kick their butts. If I win, great-shake their hand with a smile and buy them a beer. If I lose, shake their hand with a smile, offer sincere congratulations, and prepare better for next time. The key is that there be a next time. I think that's the whole point.<br /><br />Oh, and if they beat you, they can buy the beer 8) <br /><br />

[old] braveheart007 · Post by **[old] braveheart007** » March 10th, 2006, 7:37 pm

Thanks for all your advice. I'm starting to get into this rowing thing.<br /><br />I'd love to set the machine up for him and egg him on for a 1:18, hoping he would blow up, the guy is a bit of a egotistical show off, and badly needs beating!<br />Problem is we are in there at different times and the results are for a leader board - hence they slowly get a little faster.<br /><br />I know the times are fast for "non-rowers", he is an international Bobsleigher and I am a 100m sprinter (10.4).<br /><br />He sure got off after doing 1:27.0 with apparent ease. I was a little tired after 1:28.0 but could have gone slighlty faster maybe 1:26, but I will be in trouble if he can do a 1:20.<br /><br />What I am really after is maybe some specific training to increase my 500m time - fast.

[old] chickenlegs · Post by **[old] chickenlegs** » March 10th, 2006, 8:15 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(braveheart007 @ Mar 10 2006, 08:32 AM) </b></div></td></tr><tr><td class='quote'>Got a bit of a challange here at work over 500m, (with the forces), and I think I need help.<br /><br />There is a guy here who says he can row 1:18. He has currently done 1:27.1 - seemed easy to him.<br /><br />I have rowed 1:28.0 - wasn't too difficult but i'm new to this rowing thing.<br /><br />Anyone any ideas for some training sessions to improve my time - I can't let him beat me as he is a bit of a bragger.<br /><br />Thanks.<br /> </td></tr></table><br /><br />i have a solution to you problem:<br />you too should start saying that you can pull a sub 1'20" time for 500 m.<br /><br />if you say it often enough, loud enough and with sufficient confidence, some people will believe you, even if they have never seen you break 7' over 2000 m...<br /><br />

[old] braveheart007 · Post by **[old] braveheart007** » March 10th, 2006, 8:25 pm

Look here Chicken Legs, <br /><br />I need some proper advice, I'm not in a playground.<br /><br />This is serious!<br /><br />

[old] PaulS · Post by **[old] PaulS** » March 10th, 2006, 9:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Masonje @ Mar 10 2006, 03:08 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</b></div></td></tr><tr><td class='quote'>You can't do anything to hurt his performance so you should do all you can to encourage it. This is easily the best way to deal with braggers, but remember "It ain't bragg'in if you can do it!"<br /><br />Then you will know the target that you must shoot for, and I bet you will have a lot more fun during his attempt at 1:18 than he will.<br /><br />Cheers!<br /> </td></tr></table><br /><br />Good for you, Paul. With all the trash talking in sports these days (some of it in good fun), I share your philosophy. Especially in our sport which is relatively obscure, I always hope for the good fortune of my opponents while I still want to kick their butts. If I win, great-shake their hand with a smile and buy them a beer. If I lose, shake their hand with a smile, offer sincere congratulations, and prepare better for next time. The key is that there be a next time. I think that's the whole point.<br /><br />Oh, and if they beat you, they can buy the beer 8)<br /> </td></tr></table><br /><br />I like to put it this way. 'I don't mind being beaten, I just hate to lose!' 8) <br /><br /><br />Oh, and since we're being 'serious' here. Braveheart, really the best thing you can do is get technique sorted so that it enables you to bring your rate up without falling apart, trade some rate for pace, just not too much. Even the 100m is 'long distance' compared to a bob-sledder, but those guys are tough SOB's too. Some of my Crew mates did some sliding during the winter, Luge and BobSledding.

[old] chickenlegs · Post by **[old] chickenlegs** » March 10th, 2006, 9:02 pm

since it looks we are both logged on right now...<br /><br /><br />i am going against the grain by saying this, but i suggest doing long pieces at steady low rate.<br />by long i mean over 10 km and by steady low rate i mean around 21 spm covering about 10 m/stroke.<br />no straps.<br /><br />while you row focus on improving a particular aspect of your technique (fast hands away from the body, quick at teh catch, relaxed shoulders, etc.).<br /><br />since you are a 100m sprinter you probably have good power and explosivness.<br />rowing long, steady and focus will improve your efficiency (which is very important when you are rating over 40 spm in a 500 m sprint) and the endurance to sustain 1'20"s for the whole distance.<br /><br />