30:00 for distance, strategy.

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.
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hjs
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Re: 30:00 for distance, strategy.

Post by hjs » May 8th, 2019, 12:41 pm

KeithT wrote:
May 8th, 2019, 11:51 am
All the correct answers have been given - the only thing I might add (and others might disagree with me but) on longer rows especially the timed ones (30 minute/60 minute) I like to throw in some "Power Strokes" to perhaps drop the overall average by a tenth or so and also to sort of wake myself up and to me mentally it makes the time go by quicker. Nothing too crazy but lets say my overall goal pace was 1:49 and I am settled in on that pace but overall average is 1:49.2 - I might do 5-10 harder pulls every 500M or 1000M to get the average down and change things up. I know ideally the more even the pacing the better but I seem to recover from these little burst just fine and its mentally good for me.
If you can do this, you have room left Keith :wink: Power strokes really put you in oxigion debt, and will make you suffer. The fact you can recover from those tells me your cruisingpace is a tad to slow.
For my training see twitter @Hjsrowing

KeithT
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Re: 30:00 for distance, strategy.

Post by KeithT » May 8th, 2019, 1:05 pm

hjs wrote:
May 8th, 2019, 12:41 pm
KeithT wrote:
May 8th, 2019, 11:51 am
All the correct answers have been given - the only thing I might add (and others might disagree with me but) on longer rows especially the timed ones (30 minute/60 minute) I like to throw in some "Power Strokes" to perhaps drop the overall average by a tenth or so and also to sort of wake myself up and to me mentally it makes the time go by quicker. Nothing too crazy but lets say my overall goal pace was 1:49 and I am settled in on that pace but overall average is 1:49.2 - I might do 5-10 harder pulls every 500M or 1000M to get the average down and change things up. I know ideally the more even the pacing the better but I seem to recover from these little burst just fine and its mentally good for me.
If you can do this, you have room left Keith :wink: Power strokes really put you in oxigion debt, and will make you suffer. The fact you can recover from those tells me your cruisingpace is a tad to slow.
Yeah, I also am always able to go low 1:30s or 1:20s even at the end of longer rows even when testing so I know I had more in the tank but it never feels that way in the middle of it.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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hjs
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Re: 30:00 for distance, strategy.

Post by hjs » May 8th, 2019, 1:59 pm

KeithT wrote:
May 8th, 2019, 1:05 pm
hjs wrote:
May 8th, 2019, 12:41 pm
KeithT wrote:
May 8th, 2019, 11:51 am
All the correct answers have been given - the only thing I might add (and others might disagree with me but) on longer rows especially the timed ones (30 minute/60 minute) I like to throw in some "Power Strokes" to perhaps drop the overall average by a tenth or so and also to sort of wake myself up and to me mentally it makes the time go by quicker. Nothing too crazy but lets say my overall goal pace was 1:49 and I am settled in on that pace but overall average is 1:49.2 - I might do 5-10 harder pulls every 500M or 1000M to get the average down and change things up. I know ideally the more even the pacing the better but I seem to recover from these little burst just fine and its mentally good for me.
If you can do this, you have room left Keith :wink: Power strokes really put you in oxigion debt, and will make you suffer. The fact you can recover from those tells me your cruisingpace is a tad to slow.
Yeah, I also am always able to go low 1:30s or 1:20s even at the end of longer rows even when testing so I know I had more in the tank but it never feels that way in the middle of it.
I have the same, always able to have a kind of finish. For me around say 60/70% in I start to struggle, but at that point you are already so far in the row, its a shame to not carry on. Even when you slow down a bit, you hardly loose anything on the av.
For my training see twitter @Hjsrowing

PhilS1961
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Re: 30:00 for distance, strategy.

Post by PhilS1961 » May 8th, 2019, 2:20 pm

KeithT wrote:
May 8th, 2019, 11:51 am
All the correct answers have been given - the only thing I might add (and others might disagree with me but) on longer rows especially the timed ones (30 minute/60 minute) I like to throw in some "Power Strokes" to perhaps drop the overall average by a tenth or so and also to sort of wake myself up and to me mentally it makes the time go by quicker. Nothing too crazy but lets say my overall goal pace was 1:49 and I am settled in on that pace but overall average is 1:49.2 - I might do 5-10 harder pulls every 500M or 1000M to get the average down and change things up. I know ideally the more even the pacing the better but I seem to recover from these little burst just fine and its mentally good for me.
I like the sound of this, I felt a bit like doing this during my last 30 effort but I wasn't sure. I might give it a try. Given the 2k is my main goal I'll be training thought this effort, no taper and it will probably be the day after a long ride on my Enduro bike so I'll be tired and sore already :)
57 years old
6'2 (188)
211 lbs (96kg)
Wingspan 194 cm
Been erging since Jan 2019.
1k=3:32.3
2k=7:19.3 (April 16 2019)
30:00 = 7638 (March 15 2019)

Allan Olesen
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Re: 30:00 for distance, strategy.

Post by Allan Olesen » May 8th, 2019, 4:06 pm

KeithT wrote:
May 8th, 2019, 11:51 am
All the correct answers have been given - the only thing I might add (and others might disagree with me but) on longer rows especially the timed ones (30 minute/60 minute) I like to throw in some "Power Strokes" to perhaps drop the overall average by a tenth or so and also to sort of wake myself up and to me mentally it makes the time go by quicker. Nothing too crazy but lets say my overall goal pace was 1:49 and I am settled in on that pace but overall average is 1:49.2 - I might do 5-10 harder pulls every 500M or 1000M to get the average down and change things up. I know ideally the more even the pacing the better but I seem to recover from these little burst just fine and its mentally good for me.
In running, it is called alactic training, and it gets recommended a lot as a supplement to low intensity base building, because you don't get any of the negative consequences from anaerobic training.

PhilS1961
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Re: 30:00 for distance, strategy.

Post by PhilS1961 » May 8th, 2019, 4:13 pm

Thanks for all the replies, very much appreciated. If things go according to plan I'll do the test after work on Monday evening at the gym. It's always busy then but the ergs are always free :wink: I'll report back here. Target is 7750. We shall see what I achieve, I feel that will be a stretch :D
57 years old
6'2 (188)
211 lbs (96kg)
Wingspan 194 cm
Been erging since Jan 2019.
1k=3:32.3
2k=7:19.3 (April 16 2019)
30:00 = 7638 (March 15 2019)

PhilS1961
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Posts: 23
Joined: February 21st, 2019, 12:17 pm

Re: 30:00 for distance, strategy.

Post by PhilS1961 » May 9th, 2019, 4:23 pm

HUBRIS!

I did 3 X 8' at 1:56 today and I was wrecked. There is NO way I could hold this for 30 minutes at the moment.

In my defence I have been ill (chest infection) and I hadn't eaten in 5 and a half hours before the workout. But that's just excuses.

I'm doing 10 X 1' at sub 2k pace so I will see how that goes.
57 years old
6'2 (188)
211 lbs (96kg)
Wingspan 194 cm
Been erging since Jan 2019.
1k=3:32.3
2k=7:19.3 (April 16 2019)
30:00 = 7638 (March 15 2019)

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Ombrax
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Re: 30:00 for distance, strategy.

Post by Ombrax » May 10th, 2019, 1:05 am

PhilS1961 wrote:
May 9th, 2019, 4:23 pm
In my defence I have been ill (chest infection) and I hadn't eaten in 5 and a half hours before the workout.
Yup - I'm sure that's why it was tough.

Had you been 100% you would surely have knocked those off at 1:50 and come back for more! ;)

(jk, of course)

Dangerscouse
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Re: 30:00 for distance, strategy.

Post by Dangerscouse » May 10th, 2019, 1:12 am

Hubris is an ever faithful rowing partner but you never know your limits unless you get intimate with hubris. This is a good line in the sand for you to test again in a couple of weeks.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

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