5km Times
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[quote name='Duluth'][quote name='Red Beard']My goal is a sub 20 min 5k. Any tips anyone?[/quote]<br />
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Fark i miss rowing. My concept2 arrives next week after travelling via sea freight from London to Sydney. I was able to do sub 40min 10ks a few months ago but its going to be difficult just completing a decent row now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' />[/quote]<br />
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I havent been on the erg since mid Jan and cant get back on for another 3 weeks or so yet. I was talking to a mate about how, even if you miss a week or two, the erg gets in your head and tells you that you cant do the same time as before. After the only breaks I have had from the erg (I only started in Sept last year) I did an hour first up just to prove to myself that I had it under control. I didnt rush it, but once I had done an hour, a 5km, 10km or 30min row held no fear for me. -
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those are good splits, I wonder if you let off a little in the first leg of that treble, (maybe 1:44), you would then be able to hold that 1:44 for the next two...??<br />
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and a minute 30 in between sets, what exactly does that do, hardly seems worth it for a 6k row!!<br />
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You would have a bloody good half marathon time if you joined those together and added 3 kilometres!! -
[quote name='Cutter']Not sure what its supposed to do, but we have to do it at [b]18 strokes per minute[/b]. Its hard to get the splits down and keep them down at that stroke rate. Kills the legs.[/quote]<br />
How?<br />
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I was doing quick erg as a warmup to a wieghts session and was experimenting with the SPM. The lowest I can get it down to and keep my form is about 20-21. When I was producing half decent times I was quite comfortable at 23 but now I seem to be stuck around 25-26 when going for a proper row<br />
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Are you doing quite a long pause at the catch position? Or is the whole negative movement quite slow? You can't really change the drive speed without affecting power.. -
When I slow down it is a pause at the end, and a slow rewind before a normal stroke. DOn't know if that is right or wrong, but that is how I slow up!!<br />
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I row at about 28 - 30 when putting in time trials. After doing slow rates I could do 26-28 and still feel 'right'. -
Explode off the foot plates for power and then relaxed and slow down the slide. Because you arent frantically going back and forth, you really have to focus on getting the drive and power through the legs and back. Afterwards, it feels as though you have been doing deadlifts for an hour!
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I did another 3x6000m on Tuesday. As usual, 1.30 rest in between each one and aiming for a stroke rate of 18.<br />
<br />- 22.17.9, Split 1.52.6, Stroke Rate 18<br />
- 22.20.9, Split 1.52.7, 18<br />
- 22:44.4, Split 1.53.7, 19<br />
Total 1.07.23.2 Avg: 1:53.0<br />
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I should have gone harder during the last one. I was sitting on 1.55 thinking I was going to clag and surprised myself by feeling strong at the end. I probably did the last 2000 in about 1.50.
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Cutter - ''I probably did the last 2000 in 1.50'' Are you sure????<br />
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BTW Im interested in that tecnique that kills the legs. Got a website or resource you can direct me to. -
Sorry, I meant average of 1.50/500m for the last 2000m.<br />
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No resource I can send you to, but go with a low stroke rate and you have no choice but to harness the power in your legs. At 20 strokes per minute, you have to move slowly down the slide to maintain it meaning that all your power and speed is coming from your legs.<br />
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The finish of the stroke should be leaning back at about 30 degrees with your legs flat and your arms at your chest. The next movement is to push your hands away, then rock your body forward so that you are leaning over your legs at about 30 degrees, then start to bend your legs until your shins are straight. Drive off your legs, keep your body angle leaning forward until you have flattened your knees, then use your back to finish the stroke (staying within the 30 degrees either side). Your arms shouldnt get tired they should just follow the momentum of your body and then you should move them forward quickly, before rocking forward and moving down the slide again. -
You can do it with 25-26 - that's all I usually manage (although recently ridden with flu and a sinus infection so nothing fitness-wise for 3 weeks) - I am only 5' 10" at best. Tried 32 but just lost all form.<br />
I managed 19.25 or so last year when rowing more, so it can be done. -
Yeah, I find that rate more comfortable. Had a weird last few rows, last one felt like I had a stich for about two kms of it, but all across my stomach and had to stop twice to make it go away. And for both of them my legs have felt dead tired after about 2kms.<br />
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My household is full of sick kids and a sick wife at the moment, so am hoping I've just got a mild version of that.<br />
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Be interesting to see if it's still like that today. Been back trying to get fit since mid July, so it's annoying to be going backwards like this.
