training advice for 100m, 60sec and 500m

[Ombrax]

I would not focus on sprints because I was good at them and because the pain is over quickly. I would work on the longer distances. Bonus - that will help your sprinting.

[Frankie]

What distance would you suggest?

[Ombrax]

At least 2k and work your way up to 5k.

Once you're more comfortable with the longer distances you can consider trying the Beginner's Pete Plan. There's lots of information on it on this forum.

Good Luck

[p_b82]

Yeah I’m guessing it’s more power over cardio in my favour. It’s kinda similar for skierg..

100m = 18.6
60sec = 284m

Usually once I hit the 250m mark on ski or row the breathing kicks in as well as lactic feeling in the arms and shoulders. Dont know how to explain my times

I think that the bolded part might be critical to the questions that I had asked - as you really should not be burning out your arms and shoulders in under 60s.

Which says to me it is a big technique issue on top of any cardio issues.

Rowing is mostly legs (though sprint distances/rating this gets blurred a bit with back) but the arms are still the weakest link; so they should not be the body parts getting tired first.

Hopefully you don't also set the damper on 10 for a really high drag factor?

I think I'm going to echo MPX here - take a step back and work on your technique and pop the sprints on the back burner.

Slowing things down but for a longer duration will highlight any of your technique flaws quite quickly - I pulled both my biceps when I started due to using my arms too early - it's a very common mistake, as many think of rowing as pulling not pushing.

[iain]

I agree with the above. You will tire your arms out if they are trying to hold/ add to the leg drive (ie arms bent while legs driving). This would then mean that the unequal battle will be conceded by the arms and you will lose some of the leg drive straightening arms as well as much of the extra added at end by the arms. Over aggressive legs in a less stable position as you tire might also mean you are "shooting the slide" ie part of leg drive used to pull back forward rather than handle backwards.

Physiologically alactic operates for 7-11S at the start, so if this is strong it may explain high 100m time. Min is mainly the glycolytic anaerobic, while a significant amount of aerobic energy used in 500s. So looks like imbalance between capacity of the 3 systems.

[Frankie]

So 2000m and technique according to an above poster?

[iain]

So 2000m and technique according to an above poster?

As a minimum ideally, but you might want to work up to it and can break it up to go longer (500M with 2' rest perhaps for faster sessions or perhaps 5' r1' at a slower pace).

[p_b82]

Cardio generally can be built on sessions from 20mins upwards. but 45mins to around 90 are not uncommon (known as steady state, as it's normally low rate consistent pace).

Pace is all subjective depending on what other training you do and your recovery - shorter sessions can be done at a faster pace.

If you like plans, the Beginner Pete Plan is a good start point - it's 2k focused, but one run through and you could then adjust it towards the ultra sprints if that's your preferred distance focus.

[iain]

Cardio generally can be built on sessions from 20mins upwards. but 45mins to around 90 are not uncommon (known as steady state, as it's normally low rate consistent pace).

I would use the term "aerobic base" rather cardio for this. Recently have found that I have made significant improvements adding in UT2 sessions having spent years doing very little slower than UT1, so I believe that there is something that longer sessions provide that others don't. However, I thought that Cardio fitness was largely built from work approaching or exceeding the aerobic threshold with most benefits from slower sessions being increased ability to deliver and process oxygen in the skeletal muscles (increased capilliaries and mitochondria).

Having said that, I cannot source this to the literature so I may be wide of the mark.

[Frankie]

So 2000m and technique according to an above poster?

As a minimum ideally, but you might want to work up to it and can break it up to go longer (500M with 2' rest perhaps for faster sessions or perhaps 5' r1' at a slower pace).

So 500m x 4 of 2 min rest? How many of those per week should I do and should I do anything with the 100m and 60sec

[gvcormac]

Yes I’m new, as stated been doing erg around 5 or 6 weeks now at around 1 season per week. I’ll normally focus on the 100m and 60sec in 1 session.

I think the main issue is cardio as I feel like I’m hitting the wall at around the 250m point, hence the poor 500m pb.

Ideally I’d need to drop around 20kgs to keep a good power to cardio ratio to do well in 100, 60s and 500.

Great pb’s on tour signature by the way

Your problem is that you've exhausted your anaerobic capacity. No amount of cardio training will increase your anaerobic capacity.

You can increase it a bit with interval training, but not with (whatever people call UT2) for long rows.

I'm not saying that aerobic training with long rows is useless -- it is important. But it won't extend your 60s pace to 120s, which is what you need for 500m.

[Frankie]

Yes I’m new, as stated been doing erg around 5 or 6 weeks now at around 1 season per week. I’ll normally focus on the 100m and 60sec in 1 session.

I think the main issue is cardio as I feel like I’m hitting the wall at around the 250m point, hence the poor 500m pb.

Ideally I’d need to drop around 20kgs to keep a good power to cardio ratio to do well in 100, 60s and 500.

Great pb’s on tour signature by the way

Your problem is that you've exhausted your anaerobic capacity. No amount of cardio training will increase your anaerobic capacity.

You can increase it a bit with interval training, but not with (whatever people call UT2) for long rows.

I'm not saying that aerobic training with long rows is useless -- it is important. But it won't extend your 60s pace to 120s, which is what you need for 500m.

So what do you suggest?

[Ombrax]

So what do you suggest?

I hope this doesn't sound snarky, but I suggest that you set appropriate goals for 1) Where you are now in your training program on the rower, and 2) What you can reasonably expect your body to achieve in the short and medium term.

For example, for now I would forget about very short sprints. (100m, 60 sec and 500m are all very, very short) Work on more traditional goals (e.g. 2k, 5k, 10k). You'll probably find that that's plenty, and one can spend a lifetime improving just that and not get bored. At some point after you've achieved some reasonable success you can then think about revisiting the sprints.

Remember, unless you're purely focused on fast-twitch for a specific, constructive, reason, in terms of overall benefit for your body you're better off with the longer distances. And you're less likely to damage yourself in the process.

Good Luck

[iain]

So 2000m and technique according to an above poster?

As a minimum ideally, but you might want to work up to it and can break it up to go longer (500M with 2' rest perhaps for faster sessions or perhaps 5' r1' at a slower pace).

So 500m x 4 of 2 min rest? How many of those per week should I do and should I do anything with the 100m and 60sec

That would do to start, but try and increase the number. I wouldn't do more than 2 of these in a week and would suggest doing 4 x 5' r1' as the second, if you have time doing 1-3 much slower steady rows between will also help. All the time concentrate on your stroke and try and get it smooth and sequenced as in the many available videos.

[gvcormac]

So what do you suggest?

Intervals. Repeats at shorter distances and/or (slightly) lower than max intensity. Also learn to pace the 500. You simply cannot do that by going full out and trying to hold on. Even pace is best.

There is some dispute as to how long you should rest between intervals. If you have a heart monitor, I suggest indefinite rest intervals, and go again when your HR approaches normal. For me, that's down from 160+ to about 100.

By all means do long rows as well now and then to improve general conditioning.