World Record 500

[yahooyellow]

Hello, I am new to rowing and have only started this year as a freshman in college. I am currently 18, 6'5", and 245 lbs. I noticed that the world record for teh 500 metter for 13-18 yr olds 1:19:8 and i was wondering if anyone had any ideas on how i could potentially reach that with the 100 hundred days i have left until im 19. My current best 500 is 1:28:2. Whenever i start for an attempt i get down into the 1:16's but after about 35-45 seconds i hit a wall and have to slow down. Any ideas on how i could extend that initial power or in any way reach that goal?

[coggs]

Not to burst your bubble but being new to rowing you have fallen into the trap of thinking that those remaining few seconds can't be all that hard. I mean it's only 9 seconds right? Yes and No. The increased power needed to lower times goes up exponentially. It is not likely you can obtain the needed power in the time you have. Here are the numbers in watts.

Your current best (500M) 1:28.2 = 510 watts
World best 500M for 18 year olds 1:19.8 = 737.5 watts

Very unlikely you can increase you raw power output nearly 50% in 100 days. I've been ergng over 10K a day for 4 months and have only rasied power output 21%. Don't let me stop you from trying, but I'd shoot for breaking 1:25 (570watts).

More over - I'd concentrate on 2K, not 500M. If you can pull a 1:16 even for a short while you have some good raw power. Concentrate on the technique and endurance for those 100 days. Coupled with your size and power you could be a very good 2K rower.

[yahooyellow]

hmm, yeah i see ur point, never thought about it in watts, thank you for the advice

[johnlvs2run]

Since you've gone 45s in the 1:16's I think you can do it.

Keep practicing and just a few more seconds under 1:20 pace and you've got it.

[coggs]

>>Since you've gone 45s in the 1:16's I think you can do it.<<

I think he meant he was pulling individual strokes at 1:16 with 15 seconds to go - but not not averaging. If he was then then there might be a chance at 1:19. But the 1:28 PB tells me otherwise. It all comes back to my watts numbers.

Every stroke is important in a 500M sprint because there just are not that many to be had. Let's assume 10 meters per stroke. The first few strokes are likely to be way off the 1:16 pace. If the first five strokes were:
1:55
1:45
1:35
1:25
1:20
and you could hold 1:16 for each and every remaining stroke for the rest of the piece - that would do it. But that's a killer fast start, doesn't allow for a single bad stroke, and the poster claims he's bonking with at least 12-15 strokes to go.

More power to him (no pun intended). I wish I could pull a 1:28!

[yahooyellow]

definately a lot to think about here, i think im just gonna go for it though, i mean it really is once in a lifetime deal here, reguardless of whether i can do it or not is there anything that can help keep the atp going or specific types of training that might help

[hjs]

Hello, I am new to rowing and have only started this year as a freshman in college. I am currently 18, 6'5", and 245 lbs. I noticed that the world record for teh 500 metter for 13-18 yr olds 1:19:8 and i was wondering if anyone had any ideas on how i could potentially reach that with the 100 hundred days i have left until im 19. My current best 500 is 1:28:2. Whenever i start for an attempt i get down into the 1:16's but after about 35-45 seconds i hit a wall and have to slow down. Any ideas on how i could extend that initial power or in any way reach that goal?

Not. To get to 1.19 on the 500 you have to be much faster then 1.16, sorry

[yahooyellow]

any specifics on how i could get faster/better?

[PaulS]

any specifics on how i could get faster/better?

Okay, since you are insisting, in the face of all the rational responders.

Short interval training is what you could try.

Maximum effort format:
Warm-up well, because otherwise you will hurt yourself. Depending on your technique you may in fact hurt yourself anyway.

Set up the PM as Just row, and displaying Avg Pace.

Start and get the avg Pace to WR, keep going as hard as you can, the moment the Avg Pace hits 1:20.0 Stop and rest. Note the time and distance covered.

Rest until you are ready for another.

Repeat until WR pace can not be achieved during the start.

No more than once a week for this.

Be Careful!

[hjs]

any specifics on how i could get faster/better?

Focus on speed and power.

For speed do short sprint's at sub 1.30 pace. say 200 m.
For power do hard short intervals at low rate. Try 24.
For both take enough rest inbetween to almost fully recover.

Also do once a week 3 x 1 min full speed. Again take long rest to fully recover.

Always do a very good warm up, and don,t use a to high drag to protect your back. Use good form!!

[coggs]

More power to you for giving it a go. I still think it's unlikely you can break the age record but it’s good to have a goal to drive you to a higher level. You will only get faster & stronger and that’s a good thing, right? You probably need to do a lot more weight work than time on the erg to increase your watts. Use the search function (power, watts, weights, etc.) on this forum (and the UK one as well) to gather information. If you really think you can make a run at a world 500M record – you are not going to do it on your own. Since you admit being new to rowing get some erg coaching and a physical trainer. And that should be a real erg coach to check your technique. Don’t trust the average gym trainer to really know how to erg correctly. Can do you more harm than good. You mentioned you were in college, but not if you were a rower. If your college doesn’t have a crew program, is there one nearby who does? Contacting their coach would be a first step.

Keep us posted on your progress.

[PaulS]

Another hint: Henry (hjs) and I are about twice your age and can knock out a 1:28 500m on request, and have likely both been close to a 1:18 at some point, so don't get too put off by the rather matter of fact answers you are getting. We all wish you the best in your attempt, though blowing smoke up your bum is not going to benefit you.

BTW, You are one huge 18yr old!

[johnlvs2run]

any specifics on how i could get faster/better?

Keep going for it.

Set the monitor and go for the pace you are aiming for. Rest, and do it again. Keep the rating up. Graham Benton averaged 8 mps in his 500m so don't worry about that.

A session that helped me before my 500m PB was doing 10x 200m with 3:00 starts, aiming to click right on my 500m pace for each one.

[PaulS]

And then there are the nattering nabobs of nonsense.

[coggs]

Since we are talking a possible World Record attempt it's worth reviewing the ratification process. Would be a shame to train for the record and then not have it ratified. My personal opinion is the ratification criteria (for non 2000M distances) is a bit weak.

All 2000 meter record-breaking times must be rowed at a Concept2 sanctioned indoor rowing event with witnesses present. In addition all 2000 meter record-breaking times must be rowed on Concept2 Indoor Rowers without Slides.

All other record-breaking pieces must meet at least one (1) of the following requirements:
rowed in public with witnesses present who can be reached if we want confirmation of the performance - “public” defined as health club, fitness center, rowing club, indoor rowing race, trade show or regatta where Concept2 is present, school, university or special event in a public setting (ie, fundraiser in a mall, etc)

rowed with a PM3 with a verification code

rowed using RowPro (file can be downloaded to our site directly for verification)

videotape of row

Concept2 reserves the right not to accept a row as a record.