How do you get "in the zone" for a hard effort on the erg?

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.
User avatar
Gammmmo
10k Poster
Posts: 1480
Joined: March 26th, 2016, 1:12 pm

How do you get "in the zone" for a hard effort on the erg?

Post by Gammmmo » July 28th, 2017, 6:00 am

As above, do you have certain things you do to prep your mind/body for a really hard effort on the erg such as a PB/SB attempt or interval session?
- do you have a specific warmup?
- do you clean the slide/chain?
- do you do some mobility/flexibility exercises beforehand?
- do have a cup of coffee?
- music?
- do you have to take certain medication?
- do you do nothing different and try to trick your mind into thinking you AREN'T about to hurt yourself? :)

...these sorts of things. The reason I ask partly is because I've got into the habit of using olbas oil on cottage wool and putting it up my nose (cyclists sometimes do this). Although it does clear your nose/head I really don't think it's anything other than psychosomatic but I have noticed it helps put me "in the zone".
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

lindsayh
Half Marathon Poster
Posts: 2125
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: How do you get "in the zone" for a hard effort on the er

Post by lindsayh » July 28th, 2017, 6:32 am

FWIW
- I spend about 72 hours on playing mind games - positive self talk and visualisation
- good sleep the night(s) before
- sugar/banana and a complex carb breakfast
- triple shot capp.
- 4-5k warm up in a Fletcher-esque style (slow fast and variable sr)
- then a bi of a stretch
- no music for me
- familiar routines - wear my sweat bands even if I don't need them
Lindsay
66yo 91kg
Sydney Australia
Forum Flyer
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

Dangerscouse
10k Poster
Posts: 1349
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: How do you get "in the zone" for a hard effort on the er

Post by Dangerscouse » July 28th, 2017, 9:11 am

I swear by music and a strong coffee to pump me up for most things.

Other than that it's all mental preparation and visualising the finish and imagining my loved ones cheering me on. As soon as I enter the pain cave I've already mentally managed it so it's all good...well, barely manageable in reality but I tell myself it's all good. I find a short mantra is useful too. There's a lyric in a Leftfield tune (Dusted) that says "there is no choice, but to pursue it"...that really powers me through whether it's a 2k or marathon.
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

Cyclist2
5k Poster
Posts: 593
Joined: December 13th, 2006, 8:20 pm
Location: Bremerton, WA

Re: How do you get "in the zone" for a hard effort on the er

Post by Cyclist2 » July 28th, 2017, 11:35 am

Gammmmo wrote:The reason I ask partly is because I've got into the habit of using olbas oil on cottage wool and putting it up my nose (cyclists sometimes do this).
This must be a UK term I'm unfamiliar with. What the heck is it?

I like Lindsay's routine - I forgot the good breakfast part at WIRC. Won't make that mistake again.
Mark Underwood. Rower first, cyclist too.

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

Re: How do you get "in the zone" for a hard effort on the er

Post by JerekKruger » July 28th, 2017, 11:41 am

Cyclist2 wrote:
Gammmmo wrote:The reason I ask partly is because I've got into the habit of using olbas oil on cottage wool and putting it up my nose (cyclists sometimes do this).
This must be a UK term I'm unfamiliar with. What the heck is it?
Olbas oil powerful smelling oil used as a decongestant and I am fairly certain "cottage wool" is cotton wool.
Tom | 33 | 6'6" | 93kg

Image

User avatar
Gammmmo
10k Poster
Posts: 1480
Joined: March 26th, 2016, 1:12 pm

Re: How do you get "in the zone" for a hard effort on the er

Post by Gammmmo » July 28th, 2017, 12:08 pm

Yes, cotton wool not cottage wool :oops: :lol:
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

User avatar
hjs
Marathon Poster
Posts: 7524
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: How do you get "in the zone" for a hard effort on the er

Post by hjs » July 28th, 2017, 1:07 pm

A good run up in training is best for me, that will slowly get me in a good mindframe. Knowing what you can and being able to hurt yourself are both important.
On the day self being fresh is important. Races are often early which makes being fresh difficult, never been a morning person, never train early. How some people can train seriously right after getting out of bed is something I will never get a grip on.
For my training see twitter @Hjsrowing

User avatar
bonefixer
1k Poster
Posts: 146
Joined: August 3rd, 2015, 5:32 pm

Re: How do you get "in the zone" for a hard effort on the er

Post by bonefixer » July 28th, 2017, 1:39 pm

I can tell how it's going to be based on HR during the warm up. Just did my 1 hour PB. Wasn't planning to, and since I did leg weights yesterday didn't for a moment think I'd be doing anything but gentle paddling. But legs felt good, and HR was about 10bpm lower than usual during the warm up. So went for the hour and smashed it.

Apart from that, if I'm planning a PB effort, it's rest, no alcohol, plenty of fluids, a proper warm up, and suitable music. And proper pacing.
Bonefixer, 47M, 83kg, 183cm

Image

Aims: 6:40 2K, 18:00 5K, 8000m 30min -done, 2.00 pace HM - done

User avatar
Gammmmo
10k Poster
Posts: 1480
Joined: March 26th, 2016, 1:12 pm

Re: How do you get "in the zone" for a hard effort on the er

Post by Gammmmo » July 28th, 2017, 2:16 pm

bonefixer wrote:I can tell how it's going to be based on HR during the warm up. Just did my 1 hour PB. Wasn't planning to, and since I did leg weights yesterday didn't for a moment think I'd be doing anything but gentle paddling. But legs felt good, and HR was about 10bpm lower than usual during the warm up. So went for the hour and smashed it.

Apart from that, if I'm planning a PB effort, it's rest, no alcohol, plenty of fluids, a proper warm up, and suitable music. And proper pacing.
A lower HR for a given pace can be a sign of fatigue and conversely a higher HR for a given pace CAN be a sign of freshness. In those cases HR will be high for a given RPE and HR will ultimately *be able to* get towards your maximum if you so wish. If you're not fresh what you'll find is that HR will be somewhat capped and the last 5% of what you can achieve in terms of performance will not be accessible. How we "feel" on any given day is the product of many things - many of which aren't really understood at all by anyone yet. How many times have you done the SAME buildup i.e. everything is constant such as perceived fatigue, sleep quality, diet etc going into the same session and it somehow feels harder or easier than another time? It's normal. I keep thinking if anyone picks apart this very complicated physiological process (so that they can accurately predict how an athlete will likely perform) they will make alot of money! In cycling there are models that take into account training load of many weeks, freshness, type of training composition etc but STILL it's not always accurate at all. Such things serve as a tool but aren't always that accurate.
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

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

Re: How do you get "in the zone" for a hard effort on the er

Post by Anth_F » July 28th, 2017, 2:35 pm

hjs wrote: How some people can train seriously right after getting out of bed is something I will never get a grip on.
Could never grasp that either. Plenty i know, go out for 6am jogs!

Getting into a routine of doing it frequently i bet has it's rewards and feel good factors.
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 :)

User avatar
Gammmmo
10k Poster
Posts: 1480
Joined: March 26th, 2016, 1:12 pm

Re: How do you get "in the zone" for a hard effort on the er

Post by Gammmmo » July 28th, 2017, 2:40 pm

Anth_F wrote:
hjs wrote: How some people can train seriously right after getting out of bed is something I will never get a grip on.
Could never grasp that either. Plenty i know, go out for 6am jogs!

Getting into a routine of doing it frequently i bet has it's rewards and feel good factors.
jog <> "train seriously"

...big difference!
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

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

Re: How do you get "in the zone" for a hard effort on the er

Post by Anth_F » July 28th, 2017, 2:44 pm

Okay dad
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 :)

User avatar
Gammmmo
10k Poster
Posts: 1480
Joined: March 26th, 2016, 1:12 pm

Re: How do you get "in the zone" for a hard effort on the er

Post by Gammmmo » July 28th, 2017, 2:47 pm

@Anth - there's a distinction IMO between being motivated to "do something" and getting out of bed and doing HIT. Son. ;)
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

User avatar
hjs
Marathon Poster
Posts: 7524
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: How do you get "in the zone" for a hard effort on the er

Post by hjs » July 28th, 2017, 2:48 pm

Gammmmo wrote:
Anth_F wrote:
hjs wrote: How some people can train seriously right after getting out of bed is something I will never get a grip on.
Could never grasp that either. Plenty i know, go out for 6am jogs!

Getting into a routine of doing it frequently i bet has it's rewards and feel good factors.
jog <> "train seriously"

...big difference!
Even a jog sounds horrible early days. :wink:
For my training see twitter @Hjsrowing

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

Re: How do you get "in the zone" for a hard effort on the er

Post by Anth_F » July 28th, 2017, 2:59 pm

I cba to even go to the toilet @ that time of the morning :lol:

Btw "train seriously" only means HIT is a bunch of baloney.
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 :)

Post Reply