Sprints and Stuff- training/questions 1k and below

[T_M]

I decided to give the 20 x 100 meter R 2:00 a go last night. Thought about bailing out at 10 reps but somehow managed to grind through to the end.

All reps dead start and rate restricted at r40
averaged 1:22.0 , 16.4 sec

Played with the DF a little...reps 1-8 DF 140; reps 9-12 DF 203 (max on my machine); reps 13-20 DF 160. My fastest reps were at max DF.

Also tried to focus more on my first pull...saw a couple of 1:44s but typically hit 1:45-1:46

Grinder of a workout...glad I bought the portable evaporative cooler for my garage!

[Shawn Baker]

https://instagram.com/p/BWQpBI5AGGT/

2x 500m on 8min rest

1:21.2 @30spm

1:30.5 @ 21spm

So, so

Lots of driving last few days- need to shake it off!

[Shawn Baker]

https://instagram.com/p/BWTuF6SAQg8/

25 x 100m on 2m rest (1:09.9)- hot and sweaty in the garage!

[Dry123]

After reading this forum for a while and realizing that there is too much knowledge here not to ask questions, here are a few.

I have not been rowing very long, just over a month (before that it was over ten years since last time) but the pace indicates that I have at least some talent. My goal was to beat an old PB on 500. This was twelve years ago when I was 25, and I wanted to see if I could compare myself now (37 years old) to what I was when I was 25.

I used this schedule recommended in the beginning of the thread as a way of getting a hint of where I stand now.

For example, suppose your target is 1:20, then on Speed Day #1 do 300|250|200 @1:20 with as much rest as you want without getting cold.
On Speed Day #2, do 600|550|500 @ target+10 (in this case, 1:30), but with only 2:30 rest (i.e., go again when the flywheel stops).
Speed Day #3 = 325|275|225 @1:20.
Speed Day #4 = 600|550|500 @1:29
Each week add 25m to the @1:20 workout and subtract 1s/500m from the other.

It ended up with 1:25,6 and intervals 17,1, 16,6, 16,7, 17,2 and 18.0. Stroke rate 43 (37 at the last 100) and DF 180.

This was a bit of a surprise but now of course I want to improve this time. Obviously there is seconds to gain in the last 200 meters, but how?

Should I try to be faster during the first 300 meter or should I try some endurance training for the last 200?

With that program above, I had huge problems with the longer legs (600, 550 and 500). 600 was not a problem, but resting 2:30 and then 550 and 500 was horrible. Missed the goal by 5 and 8 seconds.

So is there a way to improve this and in that case, how? I am 37 years old, 200 lb and 6’1.

[Edward4492]

Out of curiousity I checked the rankings, worldwide, 30-39 HWt you would rank 17th of 175. So, with no serious 500m training; I would say you do have some talent for this.
Don't get overly enamored with the pure power training (as important as it is). There is still an aerobic component to the 500m. Every effort much over 10 seconds is no longer a pure sprint; it must be paced. Even the power house Sam Loch has a long standing background of national/olympic level rowing. Since you're just returning to rowing after a long hiatus it might be appropriate to work on the aerobic/endurance part of the equation. It's also possible that the 180 drag is a little much, may be tearing you down to much. You may want to direct a question at Shawn directly regarding aerobic work, he's certainly had the results! Remember , don't be too fixated on getting to 350m on target, ya need to hold it to the end. It ain't easy getting it just right!

[Shawn Baker]

https://instagram.com/p/BWWKYHTg3N_/

Pair of rate restricted 500m rows separated by 8 min rest

1:18 at 34spm

1:32 at 20spm

Meh!

My advice for 500m - just do a bunch of them hard

[hjs]

After reading this forum for a while and realizing that there is too much knowledge here not to ask questions, here are a few.

I have not been rowing very long, just over a month (before that it was over ten years since last time) but the pace indicates that I have at least some talent. My goal was to beat an old PB on 500. This was twelve years ago when I was 25, and I wanted to see if I could compare myself now (37 years old) to what I was when I was 25.

I used this schedule recommended in the beginning of the thread as a way of getting a hint of where I stand now.

For example, suppose your target is 1:20, then on Speed Day #1 do 300|250|200 @1:20 with as much rest as you want without getting cold.
On Speed Day #2, do 600|550|500 @ target+10 (in this case, 1:30), but with only 2:30 rest (i.e., go again when the flywheel stops).
Speed Day #3 = 325|275|225 @1:20.
Speed Day #4 = 600|550|500 @1:29
Each week add 25m to the @1:20 workout and subtract 1s/500m from the other.

It ended up with 1:25,6 and intervals 17,1, 16,6, 16,7, 17,2 and 18.0. Stroke rate 43 (37 at the last 100) and DF 180.

This was a bit of a surprise but now of course I want to improve this time. Obviously there is seconds to gain in the last 200 meters, but how?

Should I try to be faster during the first 300 meter or should I try some endurance training for the last 200?

With that program above, I had huge problems with the longer legs (600, 550 and 500). 600 was not a problem, but resting 2:30 and then 550 and 500 was horrible. Missed the goal by 5 and 8 seconds.

So is there a way to improve this and in that case, how? I am 37 years old, 200 lb and 6’1.

Pretty good, also looking at you build, not being a giant. Age is no problem, 37 is still 100% of your peak.

Those longer sets always will be tough, thats the whole point, if you look a Shawn, he does zero longer work and zero cardio, just strenght and sprints.
The number one thing about 500m is raw speed, get your max speed up and your 500 will follow.
If you also look at longer stuff aerobic work is usefull.
Deadliftnumbers are important if you ask. Get those up and your erging speed goes up.

[hjs]

Henry, re Shawn doing zero cardio jesus cardio is exercise that exercises your lungs, I think Shawn has done
more than his fair share of cardio work

Keep working those lungs then!, now we know you build that enormous aerobic base of yours

[G-dub]

wait for it......

[T_M]

For the past few months I've traded off doing long steady state work for sprints and strength training...put 20 pounds on my power clean and hit a new front squat pr last week with 325. My lungs have been working plenty hard and it hasn't done shit for my conditioning! Did a medium effort 5K yesterday and it felt as hard as my medium effort 10Ks of old.

[hjs]

wait for it......

Maybe he starts learning, he has got the age ...

[hjs]

For the past few months I've traded off doing long steady state work for sprints and strength training...put 20 pounds on my power clean and hit a new front squat pr last week with 325. My lungs have been working plenty hard and it hasn't done shit for my conditioning! Did a medium effort 5K yesterday and it felt as hard as my medium effort 10Ks of old.

But no doubt your 100m did improve.

Being out of breathe is just a sign if being anaerobic. Solid aerobic training keeps breathing calm.

[G-dub]

10,9,8,7,6,5.....

[Droode]

10,9,8,7,6,5.....

[Anth_F]

Paul, just curious if that is an act you put on to get a rise out of people for a bit of attention? Seems like it is to me. Though i'm not a psychologist!!!

I have yet to see you behave in a civilised manner when trying to get a point across.