Sprints and Stuff- training/questions 1k and below

[markinnb]

Number one is talent, some people can do so much and or can work so hard. There are no real secrets, the very best always have been good. Think of the kids on school, some really stand out, and nobody at that age is really trained or anything.
Basic training is easy, you would proberly be amazed how simple top athletes often train. Benton started as a gym rat, but his talent soon showed, I do he picked up smoking around his buildup to his first sub 6....

I think that many people on this site have been involved in numerous sports or athletic activities. And the one shining truth in all of them is that there is no secret to the success- it's putting in the work in a smart way to optimize the outcome. If there is any secret(s), it would be "avoid injury". often a coach may be needed to get that one. For me, I am no where near the level needed to put in the effort/style of training to get the most out of the style of training for sprints and short distance stuff. I am storing this information away for potential future use.

[hjs]

If there is any secret(s), it would be "avoid injury". often a coach may be needed to get that one. For me, I am no where near the level needed to put in the effort/style of training to get the most out of the style of training for sprints and short distance stuff. I am storing this information away for potential future use.

Not getting injured is largly a talent, I don,t do much stupid risky stuff, but still get injured easily. I have known people who could get away with almost everything.

[Shawn Baker]

I'll just add my 2 cents regarding training in general (aside from rowing specific stuff)- as we age (or really any time) we should aim to maintain a number of different things.

We should develop and maintain strength (this is arguably best developed via heavy resistance training)

We should maintain/develop speed and explosivity- this in part depends on strength, but also how you display it- running sprints, jumping, plyo metric drills, Olympic lifting and drills (like high pulls) med ball throws etc..

High intensity work- this can be in the form of cross fit style met cons, interval work of varying intensity and work rest ratios

SS work - easy stuff, helps with recovery, builds aerobic base- variety keeps this from being too boring

Recovery- need to recover to prevent injury and to improve- good sleep habits (dark cool room, get rid of electronics in bedroom)- occasional nap if needed

Nutrition- controversial, I favor a low carb high fat approach most of the time but I will add strategic carbs in at times, my protein intake is relatively high (I'm decent a sized and I train hard and a lot) I think as we get older a lower carbohydrate approach prevents inflammation and therefore leads to less aches and pains which would otherwise hamper our training - the reason I can still jump around like I'm in my 20s in in part due to this I believe

Cold immersion- cold showers daily- probably a positive effect (don't do them directly after intense weight training or sprinting)

Know your body and know when to back off, adjust or skip workout

Whether this approach yields the fastest rowing time, not sure, but might keep you competitive for a long time

Lots of ways to skin a cat, but this is mine

One last thing- I tend to change sports every 5 years or so to keep things new, fresh and interesting- always fun to be a novice at something and then you always get that feedback of improvement

[left coaster]

And my favourite, maintain allostasis in order to minimize allostatic load.

Stress related inflammation (allostatic load) is believed to be cumulative across the lifespan and to contribute to earlier disease onset and death.

[Balkan boy]

That's a good summery, Shawn.

Did you ever feel that low-carb diet is effecting your maximal strength on the erg or with weights?

[Shawn Baker]

Balk- I don't often do max true max stuff very often but when I do I'll add in a little bit more carbs ahead of it (maybe 200gm the night before)

[Shawn Baker]

Thought I would leave this here as it is more relevant to "sprint" training



So a little slower than I would've liked (wanted to see 1:27.5) faded a bit at the end and started a bit faster than I wanted- was planning on 1:26.5 for first 200- while there was a fade it was actually no too bad relative to some other rows- was able to maintain rate as opposed to slowing down rate wise which will happen to me if I really "die"

Overall I'm about 1 sec/500 better than I was 2 years a go last time I did a serious 1k

Did any easy 15 minute stroll on treadmill

Then 5x250 m with 3 min rest last time I average 1:24.1



Overall some decent work- uncomfortable and getting in the proper zone to get ready to try a 1k PR in about a week

[Bob S.]

It is amazing for someone your size to row at those high rates. Have you calculated the work/stroke at the high rates? I know the necessary data for that is there to see, but I am too lazy to convert the paces to watts.

Best of luck on that 1k!

\Bob S.

[mdpfirrman]

It is amazing for someone your size to row at those high rates. Have you calculated the work/stroke at the high rates? I know the necessary data for that is there to see, but I am too lazy to convert the paces to watts.

Best of luck on that 1k!

\Bob S.

Agreed. I was watching a YouTube video from a few years back with all the top heavyweights (at the time) from 50 to 54 at the Crash-Bs. Could not believe how easy of a stroke they had (and how steady and relatively slow it was). These are some strong guys too (all of them around Shawn's size).

[Shawn Baker]

Bob, the SPI on those are around 14-16 or so, most bigger sprinters need to get to around 42-50 spm for a decent 500m time

I can get the best ratios when pulling about 20spm where I've seen a SPI of close to 25

[Shawn Baker]

New 1k world record coming?

https://www.instagram.com/p/BCgPV8WLgaV/

[Shawn Baker]

http://roadtosub6.blogspot.ie/2016/03/1 ... o.html?m=1

Congrats to Paul "Beowulf" Buchanan- he upped the 40+ world record (formerly held by me) by 1m to make it 396m!!

Awesome job Paul!!

[hjs]

New 1k world record coming?

https://www.instagram.com/p/BCgPV8WLgaV/

Doubt it, 600 is no 1k, he is not fit enough yet.

[Bob S.]

http://roadtosub6.blogspot.ie/2016/03/1 ... o.html?m=1

Congrats to Paul "Beowulf" Buchanan- he upped the 40+ world record (formerly held by me) by 1m to make it 396m!!

Awesome job Paul!!

The impressive thing about Paul is that he does the works, from 100m to the marathon and far, far beyond that.

[Shawn Baker]

More sprint related training

5 min easy Airdyne wu

1k easy row then

Did another 800m DF 185, messed around a bit with pacing- went out quite a bit slower than last time (1:27.5 vs 1:25.5 for first 200, came into last 200m around 1.5 sec slower than last time and had a bit left for a "sprint" got down to 1:26 for a bit and then eased up for the last 100m ending with a fairly slow 1:30.7 (last time 1:28.2)- still need to practice until I get pacing right

1k cool down

15 min easy Airdyne bike

Did another 5 x 250m on 3 min rest - max drag



Target was 1:22.0

Got it fairly easily and was able to rate lower (only about 36)

1krow cool down

Not too bad- but still quite a bit work to do- need to push it a bit more during these "hard" sessions