World Rowing Virtual Indoor Sprints - 1k

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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RayOfSunshine
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World Rowing Virtual Indoor Sprints - 1k

Post by RayOfSunshine » March 10th, 2018, 12:01 pm

Curious as to how others did since this is my 1st TT.

Fly & die... I've read about it before today. Now, I've experienced it. Plan was to start at 1:53 then do negative splits. Obviously, that plan didn't work. At 500m the bear jumped on my back and I could barely breath :oops:

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Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

Dangerscouse
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Dangerscouse » March 10th, 2018, 6:26 pm

Everyone has a fly and die at some point; it's a rite of passage.

I've not given this a try yet as I'm missing quite a few training days at the moment with work commitments so they are too precious to use on 1k sprints
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 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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MPx
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by MPx » March 10th, 2018, 7:32 pm

I typically find I do a full on TT up to 1k as a fly and die. I don't particularly want to but that's how it works out most of the time unless doing them very regularly. I've not done a 1k TT for nearly a year - that was a 3:19. Thought I was better now so targeted 1:37 pace (3:14). I was a bit quick for the first 200 (1:36) then 1:37; 1:37; 1:38; 1:40 and bits for a 3:16.1. If I hadn't gone quite so banzai off the start I may have been able to hold on for a 1:38 or 9 on the last 200. But my last stroke was a 1:43 and I was getting to the point of seizing up so in my view something in the 3:15s was probably as good as I could have done today with a more even pace - and posting a 3:16.1 after dying wasn't a hopeless strategy for me really. The counter is if you go off too conservatively you cant catch up at the end when you're still knackered anyway so time is still sub-optimal. The F&D issue really comes home to roost in 2ks and above when if you get that sufficiently wrong you wont finish...or I guess if you go after your low pull for the first minute or something similarly ridiculous.
Mike - 61 HWT 183

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Edward4492
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Edward4492 » March 10th, 2018, 10:21 pm

MPx, pretty much agree with you. My best 500's and 1000's have been when I'm fading fast at the very end. You said it best, if you go out conservatively you'll never catch up at the end. It still has to be paced obviously, it's just hard to get it right and you need to take some earyl risks that you're going too hard. For me 2k is definitely a different animal; you simply won't survive if you don't go out at a realistic pace.

lindsayh
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by lindsayh » March 11th, 2018, 3:24 am

A huge fail I am afraid! I am suffering from what golfers call "the yips" and it is a serious problem that is very irritating indeed.
3:27.7
Lindsay
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2

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hjs
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by hjs » March 11th, 2018, 5:44 am

Three goes from this guy: https://www.instagram.com/sgt_watts/

2.43:8, 2.44,0 2.43,5.........
For my training see twitter @Hjsrowing

Minimoof123
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Minimoof123 » March 11th, 2018, 10:05 am

My first ever post so bear with me,
My first TT too, thought i would give it a go, currently completing the Mud challenge 10k, as I normally choose to row 10k for my exercise
and the important bit
3.36.9,
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Neorticros
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Neorticros » March 13th, 2018, 12:17 pm

Wow, that Sgt watts's instagram is a joy to watch !!

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lancecampeau
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by lancecampeau » March 13th, 2018, 3:48 pm

I spent a few weeks preparing for the World Rowing Virtual Indoor Sprints. Was really feeling the butterflies & counting down the hours leading up to this attempt. After all those nervous hours, I and ended up hitting a new PB of 3:14 (from 3:15.5). This result finally gave me the the confidence to go for a sub 7 attempt in the 2K three days later... I ended up shaving 6.5 seconds off my previous PB (7:04.6 to 6:58.1).

The experience of getting through that fear/anticipation I felt prior to the 1K TT made it possible to feel relaxed and ready for the 2K.
Male, 44, 6ft / 228 lbs, 183cm / 104 kg / Started erging in Jan 2017
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jackarabit
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by jackarabit » March 13th, 2018, 5:24 pm

Missed deadline on my second effort. Forgot about the 24 hr. clock. :evil:

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Edward4492
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Edward4492 » March 13th, 2018, 10:28 pm

Nice job by Rick Bayko with his first place, 3:33.4 70-79 LWT class. Very solid time. Jack, shame you missed the deadline, you would have moved up quite a bit. I had pulled a 3:28.9 on Tuesday, was shooting for sub 3:28:

3:28.1 35r 1:44.0 12th of 79 60-69 LWT

200m 1:41.5 35r
400m 1:43.2 33r
600m 1:44.4 33r
800m 1:44.5 34r
1000m 1:46.7 41r

Classic fly and die. Felt good through 400m (doesn't everybody?), settled back to 1:44's. Thought I could hold on and maybe sprint it down at the end, but the wheels came off. These shorter ones almost have to be a bit of a fly and die. The trick is to keep pushing the "die" part back closer and closer to the finish. 1.6 seconds off of last year's mark; trying to keep the losses to a minimum.

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Yankeerunner
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Yankeerunner » March 14th, 2018, 12:13 pm

Edward4492 wrote:Nice job by Rick Bayko with his first place, 3:33.4 70-79 LWT class. Very solid time.
Thanks Ed. A nice finish to my best indoor rowing season in several years. It felt like I improved every week from the first race on January 14th. Probably a little extra psyched by moving up to a new age group. B) Now though, it seems like the erging mojo is waning as gains are harder to come by, and the running season looms close.

Excellent time yourself. 3:28 is nothing to sneeze at. Good luck with the coming OTW season.

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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Cyclist2 » March 14th, 2018, 12:32 pm

Yankeerunner wrote:
Edward4492 wrote:Nice job by Rick Bayko with his first place, 3:33.4 70-79 LWT class. Very solid time.
Thanks Ed. A nice finish to my best indoor rowing season in several years. It felt like I improved every week from the first race on January 14th. Probably a little extra psyched by moving up to a new age group. B) Now though, it seems like the erging mojo is waning as gains are harder to come by, and the running season looms close.

Excellent time yourself. 3:28 is nothing to sneeze at. Good luck with the coming OTW season.
Outstanding effort by both Rick and Ed (and everyone, actually) this late in the "season". BZ!

I've already moved on to hiking/cycling - my latest erg effort last week felt like it too :oops:. For this year, I exceeded my nonathlon goal, will finish the IRL challenges (however slow) and dust off the erg occasionally for log book continuity until next fall.
Mark Underwood. Rower first, cyclist too.

Edward4492
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Re: World Rowing Virtual Indoor Sprints - 1k

Post by Edward4492 » March 14th, 2018, 8:44 pm

Yup, I've had enough of hard ergs for this season. Pretty happy with 3:28, as I did no prep or practice other than pulling one with my club and then on Sunday. Seems like I haven't really lost much from last season. Rick, you definitely hit your stride this season ; you had a great one! And on a side note, I was hoping to get past Paul G in the standings (he's at 3:27.9); couldn't quite get there. And I'm not trying again this year. OTW sometime in the next week or two, time for a change!

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Re: World Rowing Virtual Indoor Sprints - 1k

Post by PaulG » March 15th, 2018, 12:09 pm

Edward4492 wrote:I was hoping to get past Paul G in the standings (he's at 3:27.9); couldn't quite get there. And I'm not trying again this year. OTW sometime in the next week or two, time for a change!
Sometimes a second can feel as much as a minute especially in a sprint. Your have me solidly beat at 2k (7:18 to 7:25) , but I will do another TT this erg year and try to get under 7:20. Based on my 1k time I should be able to but I think I am more of a natural sprinter. However, I have a pesky trip to Aruba in two weeks that will disrupt my training. Are there any ergs in Aruba?

I just received an email announcing registration is open for the Essex River Race, the first open water race of the season.

Paul

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