Sprints and Stuff part deux

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.
Dangerscouse
10k Poster
Posts: 1352
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Sprints and Stuff part deux

Post by Dangerscouse » January 4th, 2018, 11:51 am

60+???!! Really? I struggle to go above 33/34. I can't get my head around going that fast!
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

Instagram: stuwenman

RBFC
1k Poster
Posts: 146
Joined: January 24th, 2012, 12:09 am
Location: New Mexico
Contact:

Re: Sprints and Stuff part deux

Post by RBFC » January 4th, 2018, 1:02 pm

This thread died because certain individuals could not refrain from constantly spouting about 2K times, etc. Shawn is busy with his Carnivore system and his own training. The amount of noise in the thread caused it to be a waste of time. For me also... I currently have this season's fastest posted 1 min and 500m times for 60-69 y/o on indoor rower, but the aforementioned folks destroyed my interest as well. Glad I read this today, because it's good to see that some folks are truly interested in sprinting. Sprints develop muscular power and the body's ability to withstand "red-lining", which are both associated with quality of life metrics in old age. A few hard-headed folks with personal agendas and limited knowledge can really spoil things.

Lee
Age:61 Ht: 186 cm Wt: 102kg
Image

JerekKruger
6k Poster
Posts: 915
Joined: January 12th, 2017, 6:50 am

Re: Sprints and Stuff part deux

Post by JerekKruger » January 4th, 2018, 1:27 pm

Dangerscouse wrote:60+???!! Really? I struggle to go above 33/34. I can't get my head around going that fast!
Others might correct me if I'm wrong, but I assume they're not rowing full length strokes. By shortening the stroke and focusing on the ranges of motion where you're most powerful you can increase the stroke rate drastically and up the power. The trade off is faster fatigue build (hence why it's not used for longer distances) up but for sprints this isn't a big concern.

I'm interested in sprinting and have a few questions about sprinting that I wanted to ask some time down the line when I change my focus (for now I working on the other end of the spectrum). The big one is how to row the start to minimise the affect of slow first splits (my 100m PB is hurt a lot by this, but even my 500m could stand to benefit from improving this I think).
Tom | 33 | 6'6" | 93kg

Image

User avatar
hjs
Marathon Poster
Posts: 7529
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: Sprints and Stuff part deux

Post by hjs » January 4th, 2018, 2:16 pm

A 100 meter https://youtu.be/WHYqCqGiDUE

Re start nomatter what you need time to get on speed.

Here a pm vid from a strong 100 https://www.instagram.com/p/BcRC1D2FMqj ... mjeffrey00
For my training see twitter @Hjsrowing

JMac
500m Poster
Posts: 94
Joined: June 7th, 2017, 3:33 am

Re: Sprints and Stuff part deux

Post by JMac » January 4th, 2018, 2:32 pm

My experience (which is still very limited);

First stroke has to be huge. Size and strength helps :wink:

Rating has to be very high..... 60+ ideally. At that rate the length of stroke is obviously very short.
34 | 6'6" | 122kg/270lbs


Image

User avatar
hjs
Marathon Poster
Posts: 7529
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: Sprints and Stuff part deux

Post by hjs » January 4th, 2018, 3:19 pm

JMac wrote:My experience (which is still very limited);

First stroke has to be huge. Size and strength helps :wink:

Rating has to be very high..... 60+ ideally. At that rate the length of stroke is obviously very short.
In the end its about av power per stroke, max pace is the number one to look at, at max paces watts are very high, most strokes are close to max during a 100m, and have a much bigger influence on the overall average. The is ofcourse a high correlation between first stroke power and max power though.
For my training see twitter @Hjsrowing

JerekKruger
6k Poster
Posts: 915
Joined: January 12th, 2017, 6:50 am

Re: Sprints and Stuff part deux

Post by JerekKruger » January 4th, 2018, 3:53 pm

JMac wrote:First stroke has to be huge. Size and strength helps :wink:
Yeah, I think I could stand to gain a fair bit of muscle. Even for longer distance I suspect it would help.
Rating has to be very high..... 60+ ideally. At that rate the length of stroke is obviously very short.
In the video Henry linked Rob Smith seems to be rowing somewhere between half and quarter slide which makes sense.
Tom | 33 | 6'6" | 93kg

Image

User avatar
dwalk
2k Poster
Posts: 472
Joined: May 9th, 2013, 8:20 pm
Location: Oklahoma City

Re: Sprints and Stuff part deux

Post by dwalk » January 4th, 2018, 6:22 pm

My best 100, 14.2, was at 66-67 strokes with the erg weighted down with several dumbbells. Low pull on it was 1:08
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

User avatar
dwalk
2k Poster
Posts: 472
Joined: May 9th, 2013, 8:20 pm
Location: Oklahoma City

Re: Sprints and Stuff part deux

Post by dwalk » January 4th, 2018, 6:31 pm

My first pull is about 1:42-44, then it is usually around 1:23-24, 1:13-15 and then sub 1:10 on a good day. I just re-watched a video I have of a 14.3 100 I did right before my 14.2 and I think I hit 1:14 on my 3rd stroke and 1:10 on number 4. I am only 5'11" so I have to hit a high stroke rate and all pulls are nowhere near full strokes.
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

left coaster
2k Poster
Posts: 391
Joined: September 24th, 2015, 12:43 pm
Location: BC, Canada

Re: Sprints and Stuff part deux

Post by left coaster » January 4th, 2018, 10:35 pm

I'm not particularly fast by this boards standard, but I was reasonably happy with the 15.5 when I pulled it last year. Doing some strength training now to see if I can get the sprints rolling faster this cycle.

My speeds really picked up a lot after I started rating around 50spm or above on the 100. I really needed to think about moving FAST, not just strong -- with that change things improved dramatically. I've heard others mention that it's a game you play with the flywheel and that the goal is to keep it spinning as fast as possible, that helped as well. We'll see how much strain I can train up my back to handle and have a go again this year.
100m: 15.5, 1Min: 353, 500m: 1:29, 5K: 19:41.2, 10K: 40:46

"The difficult is what takes a little time; the impossible is what takes a little longer"

6'1", 235, 47yrs, male
Started rowing September 2015

User avatar
Anth_F
10k Poster
Posts: 1959
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: Sprints and Stuff part deux

Post by Anth_F » January 5th, 2018, 10:34 am

left coaster wrote:I'm not particularly fast by this boards standard, but I was reasonably happy with the 15.5 when I pulled it last year. Doing some strength training now to see if I can get the sprints rolling faster this cycle.

My speeds really picked up a lot after I started rating around 50spm or above on the 100. I really needed to think about moving FAST, not just strong -- with that change things improved dramatically. I've heard others mention that it's a game you play with the flywheel and that the goal is to keep it spinning as fast as possible, that helped as well. We'll see how much strain I can train up my back to handle and have a go again this year.
There really is a knack to the sprint stuff that takes time to learn and develop, trying to get the rate up over 40spm seemed an impossible task at one time for me until i got the hang of the technique. Think my best ever is a 17.2, but i never really practice this stuff tbh! I'm also not built good for it.
41yo male 5'10 76kg (Rowing since june 9th 2016) PB's 5k 19:22

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

Shawn Baker
6k Poster
Posts: 906
Joined: February 19th, 2014, 10:01 pm

Re: Sprints and Stuff part deux

Post by Shawn Baker » January 5th, 2018, 9:20 pm

https://instagram.com/p/BdltNCOAFZF/

I’ll try and put up some of my more interesting sprint workout on the thread from time to time

Today was another PR level interval effort with 10x100m on 2r at 1:07.8 avg, my performance is definitely in the upswing and as some of you know I’ve pursued a fully carnivorous diet now for over a year- I feel it is very effective and I believe the results speak for themselves!
50 y/o 6'5, 243lbs

Image

Twitter @SBakerMD

Instagram shawnbaker1967

JerekKruger
6k Poster
Posts: 915
Joined: January 12th, 2017, 6:50 am

Re: Sprints and Stuff part deux

Post by JerekKruger » January 6th, 2018, 6:19 am

I've been keeping an eye on your Instagram and Twitter accounts Shawn. Very interesting stuff and something I might experiment with down the line when I'm not doing so much long steady state your rowing.
Tom | 33 | 6'6" | 93kg

Image

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Sprints and Stuff part deux

Post by jbhop5857 » January 6th, 2018, 2:35 pm

@shawn - interesting stuff. Is there another part to your workout when you do 10x100? I know warm up and cool down, but do you do any other rowing?

Thanks

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

Shawn Baker
6k Poster
Posts: 906
Joined: February 19th, 2014, 10:01 pm

Re: Sprints and Stuff part deux

Post by Shawn Baker » January 6th, 2018, 11:48 pm

https://instagram.com/p/Bdn-kABg0lL/

A relatively comfortable 325m effort at 1:10.3 avg
50 y/o 6'5, 243lbs

Image

Twitter @SBakerMD

Instagram shawnbaker1967

Post Reply