Power 10s

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Power 10s

Postby KeithT » June 13th, 2018, 12:43 pm

I recently PRd my 30 min row and in last 10 minutes was doing a power 10 every 2 min.
(10,8,6,4,2) and it seemed to work. I would not go crazy and lowerd pace maybe 5 sec. but liked the feeling like I could ease off the pressure for a litle bit after and the idea of doing this seemed easier than maintaining the pace I was doing. I have thought about trying some power 10s for 2k and 5k test but I know research shows the flat pace or negative split is the way to go. It was prob just a mental thing for a longer row but wondered if others have had success using power 10s.
50 yo, 6'3" 205#
PBs: 1 min - 360m, 500m - 1:25.5, 1K - 3:08.9, 2K - 6:39.5, 5K - 17:57, 30 min - 8196m, 60 min - 15719
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Re: Power 10s

Postby Dangerscouse » June 13th, 2018, 12:57 pm

KeithT wrote:I recently PRd my 30 min row and in last 10 minutes was doing a power 10 every 2 min.
(10,8,6,4,2) and it seemed to work. I would not go crazy and lowerd pace maybe 5 sec. but liked the feeling like I could ease off the pressure for a litle bit after and the idea of doing this seemed easier than maintaining the pace I was doing. I have thought about trying some power 10s for 2k and 5k test but I know research shows the flat pace or negative split is the way to go. It was prob just a mental thing for a longer row but wondered if others have had success using power 10s.


I always tend to flat pace, but whatever works for you is good by me. I know a lot of people like the change in tempo / power so power 10s sound like a good idea to maintain focus if that was needed

I have seen some very good rowers positive split as their preferred solution so there's no perfect technique.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Re: Power 10s

Postby Gammmmo » June 13th, 2018, 1:03 pm

KeithT wrote:I recently PRd my 30 min row and in last 10 minutes was doing a power 10 every 2 min.
(10,8,6,4,2) and it seemed to work. I would not go crazy and lowerd pace maybe 5 sec. but liked the feeling like I could ease off the pressure for a litle bit after and the idea of doing this seemed easier than maintaining the pace I was doing. I have thought about trying some power 10s for 2k and 5k test but I know research shows the flat pace or negative split is the way to go. It was prob just a mental thing for a longer row but wondered if others have had success using power 10s.

power 10s? If you mean variable pacing then, yes, I somehow feel more comfortable doing that esp towards the end...I used to do that on the bike in a more ad hoc way when time trialling i.e. I'd pick a landmark and raise the pace a bit until I got there and then re-asses (so I'd "go again", look for a new landmark, back off etc depending on how I felt). As an aside, I've often felt this is a distraction technique that works well just like when I mentally count strokes or even go through the alphabet in my head while trying to hold a certain stroke power. Mindgames...
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Re: Power 10s

Postby KeithT » June 13th, 2018, 1:08 pm

I stayed fairly flat until 10 minutes to go, but then just felt I needed to change to break the monotony. For 2k its short enough that it's not as much of a factor but might try for 5k especially as I never seem to do that distance as well as other distances.
50 yo, 6'3" 205#
PBs: 1 min - 360m, 500m - 1:25.5, 1K - 3:08.9, 2K - 6:39.5, 5K - 17:57, 30 min - 8196m, 60 min - 15719
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Re: Power 10s

Postby KeithT » June 13th, 2018, 1:15 pm

Gammmmo, I definitely think its a mental distraction thing. Seemed to work though, may be best for longer rows, will keep experimenting.
50 yo, 6'3" 205#
PBs: 1 min - 360m, 500m - 1:25.5, 1K - 3:08.9, 2K - 6:39.5, 5K - 17:57, 30 min - 8196m, 60 min - 15719
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Re: Power 10s

Postby hjs » June 13th, 2018, 1:45 pm

KeithT wrote:I recently PRd my 30 min row and in last 10 minutes was doing a power 10 every 2 min.
(10,8,6,4,2) and it seemed to work. I would not go crazy and lowerd pace maybe 5 sec. but liked the feeling like I could ease off the pressure for a litle bit after and the idea of doing this seemed easier than maintaining the pace I was doing. I have thought about trying some power 10s for 2k and 5k test but I know research shows the flat pace or negative split is the way to go. It was prob just a mental thing for a longer row but wondered if others have had success using power 10s.


Simply means you can go faster, if you have the energy to speed up, you have reserves.
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Re: Power 10s

Postby KeithT » June 13th, 2018, 2:04 pm

Hjs that's what logic would tell me but for some reason it seemed to help me mentally. It might have been a one time thing too or I may have done even better if I stayed on pace but just felt I needed to do something. Again, think it was due to longer distance not sure worthwhile to try for 2k.
50 yo, 6'3" 205#
PBs: 1 min - 360m, 500m - 1:25.5, 1K - 3:08.9, 2K - 6:39.5, 5K - 17:57, 30 min - 8196m, 60 min - 15719
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Re: Power 10s

Postby hjs » June 13th, 2018, 2:29 pm

KeithT wrote:Hjs that's what logic would tell me but for some reason it seemed to help me mentally. It might have been a one time thing too or I may have done even better if I stayed on pace but just felt I needed to do something. Again, think it was due to longer distance not sure worthwhile to try for 2k.


Keith, its about being able to redline, apart from a short start and the final few minutes a steady pace will give the best result. Every bit of energy you use extra you will pay for. Not saying you did anything wrong, but it should be the other way around, you should feel the need to slow down 1 or 2 seconds. So called "powertens" are from otw rowers to confuse the other teams, but in the end always make you slower. Going as fast as possible simply hurts, its about handling that pain, just pacing it on the edge.
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Re: Power 10s

Postby KeithT » June 13th, 2018, 4:09 pm

I can hold redline pace pretty well for 1k, 2 k but once I get to 5k and beyond I seem to really get tired of the process and look for a distraction or change. I have finished strong before showing I could have kept a better pace but never feels,that way in the middle. Again specific for 5k plus. I contemplated the power. 10s for the 2k but leaning agInst that now. For the longer test I might just need to try and fight thru better when I am feeling I,need to,change it,up.
50 yo, 6'3" 205#
PBs: 1 min - 360m, 500m - 1:25.5, 1K - 3:08.9, 2K - 6:39.5, 5K - 17:57, 30 min - 8196m, 60 min - 15719
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Re: Power 10s

Postby e-Clair » June 14th, 2018, 10:45 pm

KeithT wrote:Gammmmo, I definitely think its a mental distraction thing. Seemed to work though, may be best for longer rows, will keep experimenting.

For rowing I don’t think it helps. For strength or burst power sports (like high jump) there’s a neurological effect called the contrast effect where you perform an overloaded movement, then after a few minutes you compete. I think more likely the opposite could happen. When it gets to the tough part of a longer time trial and things seem to be falling apart, I sometimes increase the rate slightly (usually just one spm) while maintaining pace to take pressure off the legs and put it onto the lungs, then firm up the stroke again when the legs are better. Might go back and forth a few times while waiting for the wind up period to arrive.
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Re: Power 10s

Postby jackarabit » June 14th, 2018, 11:44 pm

Time honored cycling wisdom from eclair: Lungs burning, shift up one cog, get off the saddle and weight the pedals after TDC. Legs burning, sit down, shift down and spin. The cadence variation is all that’s available to a rower but works the same.
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