Hey LiquidMercury, could you answer a question for me?
I’m trying to get my 2k below 6:30. The last one I did was 6:32.7 in the beginning of June. I stopped erging/rowing for about a month and a half and now I’m getting back into it. I’m 6’0, 175 lbs, 7% bf. I did 8x500m today with 3 minute rest (6 minutes after the 4th interval). I don’t remember the times exactly but they were something like this:
1:36.5
1:36.8
1:36.9
1:37.x
1:37.x
1:38.x
1:39.x
1:40.x
Obviously I flied and died. Do you think these times are indicative of a sub 6:30? And if not what kind of splits would I need to hold in a workout like this to be confident in getting sub 6:30? (around 1:37.0 split) Thanks.
dang man some of you guys are waaaaaaaay better at rowing than I am. I dont think my body type is the best for rowing (5’11" with a long torso) but I like doing it. I did another 2K as my warm up today and rowed 7:42 and was happy with that. lol since you guys are a minute or more less than that! I guess I’ve got some work to do… and maybe I should try it out with the resistance at 5-6 like LM was suggesting? see how that goes
[quote]flyingdutchman wrote:
Hey LiquidMercury, could you answer a question for me?
I’m trying to get my 2k below 6:30. The last one I did was 6:32.7 in the beginning of June. I stopped erging/rowing for about a month and a half and now I’m getting back into it. I’m 6’0, 175 lbs, 7% bf. I did 8x500m today with 3 minute rest (6 minutes after the 4th interval). I don’t remember the times exactly but they were something like this:
1:36.5
1:36.8
1:36.9
1:37.x
1:37.x
1:38.x
1:39.x
1:40.x
Obviously I flied and died. Do you think these times are indicative of a sub 6:30? And if not what kind of splits would I need to hold in a workout like this to be confident in getting sub 6:30? (around 1:37.0 split) Thanks.[/quote]
Hmm thought I had answered this a week ago or so, guess it didn’t end up posting. That being said, sub 6:30 I’d say all these need to be under 1:35 (or at least the majority) with maybe one or two towards the end going up to the 1:37 range. Taking a month and a half off also probably led to some aerobic deterioration, so start adding back in the long steady state.
[quote]gregron wrote:
dang man some of you guys are waaaaaaaay better at rowing than I am. I dont think my body type is the best for rowing (5’11" with a long torso) but I like doing it. I did another 2K as my warm up today and rowed 7:42 and was happy with that. lol since you guys are a minute or more less than that! I guess I’ve got some work to do… and maybe I should try it out with the resistance at 5-6 like LM was suggesting? see how that goes[/quote]
You don’t have a bad body type per say Greg, though you would be on the short side for a hvywt rower, you’ve probably got the perfect body type for a ltwt. Deadlifting is similar to rowing so good DL body = good rowing body.
You’re not exactly “warming up” if your shooting for good times on a 2k (and definitely not if you have the fan up at a 10). When I am doing a 2k test that’s all I’m doing for the day. I’ll warm up 15-20 minutes on the erg with some steady state work (low rating, aerobic 60-70% max HR). Then my test. I die, throw up, black out etc. Also Greg, never test a 2k at a fan setting higher then a 5 or 6. I doubt even Kroc has the strength to sustain that efficiently, and you’re no Kroc
[quote]gregron wrote:
dang man some of you guys are waaaaaaaay better at rowing than I am. I dont think my body type is the best for rowing (5’11" with a long torso) but I like doing it. I did another 2K as my warm up today and rowed 7:42 and was happy with that. lol since you guys are a minute or more less than that! I guess I’ve got some work to do… and maybe I should try it out with the resistance at 5-6 like LM was suggesting? see how that goes[/quote]
You don’t have a bad body type per say Greg, though you would be on the short side for a hvywt rower, you’ve probably got the perfect body type for a ltwt. Deadlifting is similar to rowing so good DL body = good rowing body.
You’re not exactly “warming up” if your shooting for good times on a 2k (and definitely not if you have the fan up at a 10). When I am doing a 2k test that’s all I’m doing for the day. I’ll warm up 15-20 minutes on the erg with some steady state work (low rating, aerobic 60-70% max HR). Then my test. I die, throw up, black out etc. Also Greg, never test a 2k at a fan setting higher then a 5 or 6. I doubt even Kroc has the strength to sustain that efficiently, and you’re no Kroc :P[/quote]
Ok that totally makes sense. I guess I’m not really going for a good 2k time but I’ll definitely have to try that with a 5 or 6 fan setting… yeah and I’m definitely no Kroc lol… I kind of think of it as a warm up but its definitely pretty tiring and gets a good blood flow and mini pump on my legs, arms and kinda in the back.
[quote]LiquidMercury wrote:
Hmm thought I had answered this a week ago or so, guess it didn’t end up posting. That being said, sub 6:30 I’d say all these need to be under 1:35 (or at least the majority) with maybe one or two towards the end going up to the 1:37 range. Taking a month and a half off also probably led to some aerobic deterioration, so start adding back in the long steady state.[/quote]
Thanks for your response. I think most of what I lost in that month and a half was strength, since I was running 30-50 miles a week. I probably didn’t lose too much cardiovascular strength running that much.
As it turns out, I did the same workout again yesterday. This time I had 2 minutes rest between each interval and 8 minutes after the 4th one.
1:35.1
1:34.2
1:35.5
1:36.7
1:36.5
1:37.8
1:39.9
1:42.1
So again I didn’t pace myself well. Usually my week breaks down into 3 10ks, 1 threshold workout (5-10min pieces) and 1 interval workout. Tomorrow I’m doing my 2k. Whether I PR or not I’m done erging for the summer. My plan is to get the average split down to 1:37 ASAP and hold it for the entire thing. If I can physically pull sub 6:30 then that will be the way to do it.
Doesn’t seem like a lot of work for the off-season or for someone lookin to break 6:30 to be honest. A lot of the guys I’m training that are breaking that and/or on the verge of breaking that are doing a lot more volume then that (mainly in the UT2/UT1 range). Make those 10k’s into 15-20k and add another a week. Just my thoughts. Personally I’d take the interval workout out for now and start gearing up for head race season (unless you’re looking to be recruited, or are still racing at what few sprint races are left).
Yeah well technically I’m training for Cross-country, so I’m still running 40+ miles a week. Normally I’d do more volume on the erg but I’m already starting to burn out as it is. I’m trying to get recruited so once I pull this I’m done erging until November.
Even though I’m not very strong I can still hold a pretty low split for a long time. It’s just that there a really sharp cut off; if I try to go lower than 1:37 it becomes impossible very quickly. Once I actually start lifting this winter hopefully I’ll see some progress. Or, if all else fails, I guess lightweight isn’t out of the question.
Definitely crew. Except the recruitment process isn’t going well. All the lightweight coaches think I’m too heavy as it is and I’ll only get heavier during college. All the heavyweight coaches think I’m too short and weak and I won’t improve as much as someone who is a few inches taller than me.
With my stats (6’0", 175lbs, 6:32) which way do you think I should go? I know for a fact I can get my weight down, but the coaches don’t think so. I also know I can gain weight (thanks mainly to T-Nation) but I won’t get any taller.
Hmm not sure why some of my posts haven’t been showing up in this thread lately after I submit them.
As I said before (and am now saying again due to it not showing up) it’s hard to judge without seeing your body type. I’ve known guys who are 6 feet that have no problem making the weight and then there are guys that don’t have a chance in hell of making weight. If I were you to help your recruitment process, have pictures of you making weight and showing how easy it is for you. Honestly if you’re truly trying to get recruited, don’t have your weight be above 165 for a ltwt. A lot of coaches are going to give you their worry of you not making weight and won’t take a risk on you. Risking a recruiting slot for someone who may or may not make weight just doesn’t make sense. Don’t let them reject you by them not being sure.
500m time in July - 1.21.5. Pulled this at a competition at a fair to win a gym membership - gave it to a friend.
This was at drag factor 140 - wonder what time I could put up at 170 drag factor. I’m gonna try this but not til after beginning some sled pulling for conditioning for a month or two.
[quote]ros1816 wrote:
500m time in July - 1.21.5. Pulled this at a competition at a fair to win a gym membership - gave it to a friend.
This was at drag factor 140 - wonder what time I could put up at 170 drag factor. I’m gonna try this but not til after beginning some sled pulling for conditioning for a month or two.[/quote]
I think more strength would help but fitness is also a massive factor.
I did a fly and die (I just can’t do it any other way on an erg test) and power just faded immensely at the 60sec mark - surely a fitness problem. I also felt unwell for ages after - 30 mins.
These 500’s are indeed more a measure of strength then fitness. Sure increases in fitness will help but they rely largely on strength. My 1:24 was done without having touched an erg or being on the water or doing much of any cardio work in a year or so, just from lifting.
Its been a while since anyonme has posted on this thread. Has everyone given up on sprints on the ergo? Rowing is really good for conditioning. It would be interesting to see what others can do for 500m or 2k.
