advice needed for first indoor rowing competition

From the CRASH-B's to an online challenge, discuss the competitive side of erging here.
Post Reply
aussie nick
1k Poster
Posts: 151
Joined: June 21st, 2021, 7:12 pm

advice needed for first indoor rowing competition

Post by aussie nick » September 11th, 2021, 8:57 am

hi guys

I'm entered into an indoor rowing championships in 4 weeks time, I want to do well and I have a few questions that I'd love advice on

the format of the comp is a 2k race, then 2 hours later a 1k race and then 90 mins later a 500m race. Each race it's own event, rather than an overall winner. so there'll be a 2k winner and a 1k winner etc.

in terms of my priority, I care most about the 2k, then the 1k. If I have anything left for the 500, then fine...but I'm not saving up anything for it.

My questions are....

what kind of taper should I do? (I currently row 4x per week following a Pete's Plan ish schedule. 1 speed interval, 1 distance/sprint interval alternating, 1 50-60min steady distance, one 30-40min 'hard' distance). also lift 2x a week and walk an hour each day.

I currently row almost always between 5 and 7pm (occasionally in mid afternoon on weekends) but the competition is in the morning...should I try to row in the mornings the next few weeks to get my body used to it? If so, how often and which sessions?

what kind of recovery and then warm up should I do after the 2k and before the 1k and then also after the 1k and before the 500?, (any thoughts on nutrition as part of this?)

Is there any utility in doing a trial run? (I was due to do another comp last week but I injured myself). If so, how far out is the latest I should try?

I think that's it. thank you for any input
M/50/183/90kg
took up rowing during pandemic
1k 3.12.1
2k 6.50.3
5k 18.15.8

Dangerscouse
Marathon Poster
Posts: 6182
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: advice needed for first indoor rowing competition

Post by Dangerscouse » September 11th, 2021, 10:51 am

Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Tsnor
2k Poster
Posts: 335
Joined: November 18th, 2020, 1:21 pm

Re: advice needed for first indoor rowing competition

Post by Tsnor » September 11th, 2021, 3:50 pm

aussie nick wrote:
September 11th, 2021, 8:57 am

what kind of taper should I do? (I currently row 4x per week following a Pete's Plan ish schedule. 1 speed interval, 1 distance/sprint interval alternating, 1 50-60min steady distance, one 30-40min 'hard' distance). also lift 2x a week and walk an hour each day.
Tapering oddly (or at least I think it's strange) is the same for endurance and sprints.

Drop training volume. Go half the distance, cut the intervals in half, etc.

Keep the intensity the same. You want high intensity work (not higher than you usually do, instead the same). So if a normal hard day is 4 x 2K intervals at 1:50 then do 2 x 2K intervals at 1:50. If a normal long day is 20KM drop to 10KM at the 20KM pace.

Taper starts a week or two before.

Knock them dead. Hope the races are fairly close together. Sounds really nasty to do a hard piece like PB 2K then sit for 3 hours before hammering a 1K. Trying a practice 2+ weeks before seems good. It'll help you get a good negative split "no boink" split pace for the 1/2 half of the last 500M piece. You may be surprised how well you do in the 1K.

User avatar
Citroen
SpamTeam
Posts: 7270
Joined: March 16th, 2006, 3:28 pm
Location: A small cave in deepest darkest Basingstoke, UK

Re: advice needed for first indoor rowing competition

Post by Citroen » September 11th, 2021, 5:55 pm

aussie nick wrote:
September 11th, 2021, 8:57 am

Is there any utility in doing a trial run? (I was due to do another comp last week but I injured myself). If so, how far out is the latest I should try?
If you have a PM4 or PM5 you can practice the start sequence.

When you do a workout you start rowing, the PM4/PM5 notices that the handle is moving and starts the clock.
When you row a race, the clock starts, you react to the monitor and start rowing. That has a noticeable effect on your end result and can make the difference between getting a PB and having "just a good row".

https://www.concept2.com/service/monito ... acing-pm4s
https://www.concept2.com/service/monito ... acing-pm5s

The wireless racing allows for a race with one to eight entrants. If you set it up for a single entrant race, your PM4/PM5 will help you learn the racing start sequence.

This is the new venue racing software
https://www.concept2.com/service/software/ergrace

These two are the old flyers Concept2 used to give to folks on the day
https://www.concept2.com/files/pdf/us/v ... eStart.pdf
https://www.concept2.com/files/pdf/us/v ... isplay.pdf

aussie nick
1k Poster
Posts: 151
Joined: June 21st, 2021, 7:12 pm

Re: advice needed for first indoor rowing competition

Post by aussie nick » September 11th, 2021, 7:29 pm

Dangerscouse wrote:
September 11th, 2021, 10:51 am
Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace
yes, I do think that I'm going to start doing several rows in the morning...tough to do it at the same time as the race...apart from on the weekends though.

can you please help me with the restricted or rate ladder? eg if I row a 2k time trial at about 32 strokes how would I do these?
M/50/183/90kg
took up rowing during pandemic
1k 3.12.1
2k 6.50.3
5k 18.15.8

aussie nick
1k Poster
Posts: 151
Joined: June 21st, 2021, 7:12 pm

Re: advice needed for first indoor rowing competition

Post by aussie nick » September 11th, 2021, 7:50 pm

Tsnor wrote:
September 11th, 2021, 3:50 pm
aussie nick wrote:
September 11th, 2021, 8:57 am

what kind of taper should I do? (I currently row 4x per week following a Pete's Plan ish schedule. 1 speed interval, 1 distance/sprint interval alternating, 1 50-60min steady distance, one 30-40min 'hard' distance). also lift 2x a week and walk an hour each day.
Tapering oddly (or at least I think it's strange) is the same for endurance and sprints.

Drop training volume. Go half the distance, cut the intervals in half, etc.

Keep the intensity the same. You want high intensity work (not higher than you usually do, instead the same). So if a normal hard day is 4 x 2K intervals at 1:50 then do 2 x 2K intervals at 1:50. If a normal long day is 20KM drop to 10KM at the 20KM pace.

Taper starts a week or two before.

Knock them dead. Hope the races are fairly close together. Sounds really nasty to do a hard piece like PB 2K then sit for 3 hours before hammering a 1K. Trying a practice 2+ weeks before seems good. It'll help you get a good negative split "no boink" split pace for the 1/2 half of the last 500M piece. You may be surprised how well you do in the 1K.

thanks and the halve volume/maintain intensity sounds right. I've got two more weeks scheduled of hard training and then I'll see what I plan for the final two weeks.

it seems like it's exactly 2 hours between races. so 9am, then 11am for the 2 and 1k. I'm going to go balls out for a big 2k PR and then worry about the 1k afterwards. I can't imagine what I'll have left and I really need to work through what I do in those two hours...guessing I'll have a banana or two and a load of water and try to rest up and then start warming up again 15 mins beforehand.

I definitely can't imagine attacking a 500m after them both, but if I can PR my 2k and then get close with the 1k, I might not even enter the 500 - looking at past results, it seems that quite a few people just enter the 500 so I'm not sure what chance I'll have anyway - tbh, I haven't even attempted a 500m PR since I started rowing properly 10 months ago. (I remember the pain of doing one at crossfit and then having the shakes for the rest of the day!)
M/50/183/90kg
took up rowing during pandemic
1k 3.12.1
2k 6.50.3
5k 18.15.8

aussie nick
1k Poster
Posts: 151
Joined: June 21st, 2021, 7:12 pm

Re: advice needed for first indoor rowing competition

Post by aussie nick » September 11th, 2021, 7:53 pm

Citroen wrote:
September 11th, 2021, 5:55 pm
aussie nick wrote:
September 11th, 2021, 8:57 am

Is there any utility in doing a trial run? (I was due to do another comp last week but I injured myself). If so, how far out is the latest I should try?
If you have a PM4 or PM5 you can practice the start sequence.

When you do a workout you start rowing, the PM4/PM5 notices that the handle is moving and starts the clock.
When you row a race, the clock starts, you react to the monitor and start rowing. That has a noticeable effect on your end result and can make the difference between getting a PB and having "just a good row".

https://www.concept2.com/service/monito ... acing-pm4s
https://www.concept2.com/service/monito ... acing-pm5s

The wireless racing allows for a race with one to eight entrants. If you set it up for a single entrant race, your PM4/PM5 will help you learn the racing start sequence.

This is the new venue racing software
https://www.concept2.com/service/software/ergrace

These two are the old flyers Concept2 used to give to folks on the day
https://www.concept2.com/files/pdf/us/v ... eStart.pdf
https://www.concept2.com/files/pdf/us/v ... isplay.pdf
hmmm, that's very interesting. I'll check it out. thank you
M/50/183/90kg
took up rowing during pandemic
1k 3.12.1
2k 6.50.3
5k 18.15.8

Dangerscouse
Marathon Poster
Posts: 6182
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: advice needed for first indoor rowing competition

Post by Dangerscouse » September 12th, 2021, 7:17 am

aussie nick wrote:
September 11th, 2021, 7:29 pm
Dangerscouse wrote:
September 11th, 2021, 10:51 am
Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace
yes, I do think that I'm going to start doing several rows in the morning...tough to do it at the same time as the race...apart from on the weekends though.

can you please help me with the restricted or rate ladder? eg if I row a 2k time trial at about 32 strokes how would I do these?
A good option if you've got two weeks is to do 1600m at preferably a little bit faster than race pace and free rate, then rest for three mins and do 400m at same pace and rate.

Try it again with 2:30 rest and then 2:00 rest and 1:30 rest. You should be able to fit in two hard sessions a week, but make sure you rest or go easier if you have to.

The rate ladder could be r26 for 1250m, r28 for 500, and r32 for 250. This way you get used to the distance, without the mental pressure and you have got a good amount of energy left for the last 750. Admittedly it doesn't replicate the erg fear of getting halfway and thinking you can't finish, but it does help build confidence in the 2k and slightly emasculates it.

Personally, I don't find tapering helps me very much, but we are all different so approach with an open mind.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

aussie nick
1k Poster
Posts: 151
Joined: June 21st, 2021, 7:12 pm

Re: advice needed for first indoor rowing competition

Post by aussie nick » September 14th, 2021, 3:04 am

Dangerscouse wrote:
September 12th, 2021, 7:17 am
aussie nick wrote:
September 11th, 2021, 7:29 pm
Dangerscouse wrote:
September 11th, 2021, 10:51 am
Definitely do morning rows, as that can really throw you off if you're not at all used to it. When you're stressed you will automatically retreat to what feels familiar, and anything that is new can eat away at your confidence.

I have found doing a rate restricted, or rate ladder, 2k about 10-14 days out was helpful. It will be slower, but you build confidence from the last circa 500m being close to, or on, race pace
yes, I do think that I'm going to start doing several rows in the morning...tough to do it at the same time as the race...apart from on the weekends though.

can you please help me with the restricted or rate ladder? eg if I row a 2k time trial at about 32 strokes how would I do these?
A good option if you've got two weeks is to do 1600m at preferably a little bit faster than race pace and free rate, then rest for three mins and do 400m at same pace and rate.

Try it again with 2:30 rest and then 2:00 rest and 1:30 rest. You should be able to fit in two hard sessions a week, but make sure you rest or go easier if you have to.

The rate ladder could be r26 for 1250m, r28 for 500, and r32 for 250. This way you get used to the distance, without the mental pressure and you have got a good amount of energy left for the last 750. Admittedly it doesn't replicate the erg fear of getting halfway and thinking you can't finish, but it does help build confidence in the 2k and slightly emasculates it.

Personally, I don't find tapering helps me very much, but we are all different so approach with an open mind.
thanks again. I do think I'll do some kind of taper, particularly in the final week but I won't do much more than a week's worth

thanks for the thought on the rate ladder - I might well try that
M/50/183/90kg
took up rowing during pandemic
1k 3.12.1
2k 6.50.3
5k 18.15.8

Post Reply