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A couple of questions about shorter intervals
Posted: June 16th, 2020, 4:57 am
by boomingaway
Today I did the speed pyramid on Pete's plan and had trouble in the last 2 intervals with my butt sliding back after the stroke. I had to constantly readjust and get it to the correct position and so my stroke rate wasn't as high as it could have been. I wanted to go all out on the 250m, but only managed a 1:42.0 split with 36spm and I finished feeling like I had way more to give. Is this a common problem and how do I fix it?
Also, do you guys adjust the drag factor based on how fast you are going? Currently, I do steady state at around 107, longer intervals at 110, and shorter sprints (<500m) at 115. Does it make sense to increase drag factor for shorter distances?
Re: A couple of questions about shorter intervals
Posted: June 16th, 2020, 5:39 am
by winniewinser
boomingaway wrote: ↑June 16th, 2020, 4:57 am
Today I did the speed pyramid on Pete's plan and had trouble in the last 2 intervals with my butt sliding back after the stroke. I had to constantly readjust and get it to the correct position and so my stroke rate wasn't as high as it could have been. I wanted to go all out on the 250m, but only managed a 1:42.0 split with 36spm and I finished feeling like I had way more to give. Is this a common problem and how do I fix it?
Also, do you guys adjust the drag factor based on how fast you are going? Currently, I do steady state at around 107, longer intervals at 110, and shorter sprints (<500m) at 115. Does it make sense to increase drag factor for shorter distances?
DF is a personal choice but I tend to stick with everything on 120 and then only adjust that for absolute sprints such at the 100m or 1min. So if you are slipping about you may want a higher DF so you're not flying backwards so quickly on the stroke.
Re: A couple of questions about shorter intervals
Posted: June 16th, 2020, 5:53 am
by MartinSH4321
boomingaway wrote: ↑June 16th, 2020, 4:57 am
Today I did the speed pyramid on Pete's plan and had trouble in the last 2 intervals with my butt sliding back after the stroke. I had to constantly readjust and get it to the correct position and so my stroke rate wasn't as high as it could have been. I wanted to go all out on the 250m, but only managed a 1:42.0 split with 36spm and I finished feeling like I had way more to give. Is this a common problem and how do I fix it?
Also, do you guys adjust the drag factor based on how fast you are going? Currently, I do steady state at around 107, longer intervals at 110, and shorter sprints (<500m) at 115. Does it make sense to increase drag factor for shorter distances?
For sprints it's useful to have the feet higher than normal, I have the feet as high as possible for 100m and 2 holes higher for 1' and 500m. As the pyramid includes 1k you could lower the feet for 1k and 750m and then up again for 500m and 250m.
As Alex mentioned, for sprints a higher drag is useful for most ergers, just trial and error.
One more recommendation: you should wear nonslip shorts.
Good luck!
Re: A couple of questions about shorter intervals
Posted: June 16th, 2020, 7:44 am
by Dangerscouse
boomingaway wrote: ↑June 16th, 2020, 4:57 am
Today I did the speed pyramid on Pete's plan and had trouble in the last 2 intervals with my butt sliding back after the stroke. I had to constantly readjust and get it to the correct position and so my stroke rate wasn't as high as it could have been. I wanted to go all out on the 250m, but only managed a 1:42.0 split with 36spm and I finished feeling like I had way more to give. Is this a common problem and how do I fix it?
Also, do you guys adjust the drag factor based on how fast you are going? Currently, I do steady state at around 107, longer intervals at 110, and shorter sprints (<500m) at 115. Does it make sense to increase drag factor for shorter distances?
Another issue that you will have is that you're probably not pulling in a straight line when you're rating higher, and it's a common mistake.
Put some small pieces of tape / stickers etc either side of where the chain is, to set a straight line. If you aim to have the chain lower, or on this mark, you will have a lower centre of gravity and you'll ground your weight better. It's not guaranteed to solve it properly but it should help.