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Lightweight Rowing

Rowing Lightweight? Here’s a Race Day Weigh – In Strategy

February 2, 2011 / / 0 Comments

Lightweight rowers often spend more time thinking and talking to each other about ‘making weight’ than rowing technique and training.

Believe me, I’ve been there.

It’s particularly difficult at the beginning when you are an inexperienced rower or erg rower and haven’t got a clue on how to do it right.

But even if you are an experienced rower you might pick up a tip or 2 from the following discussion.

Wake Up Weight

Wake up early and check your weight  immediately. But make sure your bladder etc is empty becacuse this can make a difference of 200 – 300 grams. You should wear your weigh – in uisuit to get an accurate picture of how much you need to lose. Ideally you should not have to lose more than 1kg because anything more than this will lead you into a struggle you do not need. Continue reading

How To Pull The Erg Harder (Learn 3 Ways)

January 28, 2011 / / 4 Comments

 

#1 Load up the Front End

The erg responds well to a front – loaded power phase. If you are working hard at the back end of the rowing stroke you are probably limiting your erg splits because:

A. Working the handle hard towards the finish is not very efficient
B. You are missing out on the natural erg response to loading the first 70 – 80% of the drive.

So if you can spend your power early in the drive and not rely on back loading towards the finish you can produce more efficient power. And it’s a power curve that the erg monitor responds to  – sometimes by up to 1 second/500. (depending on your rating and power) Continue reading

Goals of the 2k Erg Experiment

January 26, 2011 / / 0 Comments

I’ve been getting lots of questions and comments from people asking what the point of the 2k erg experiment is.

But first I want to show you what the group of rowers and ergers did in the run in to the 2k last weekend as their ‘taper’.

Here’s what they did:
• 6 days before: 3 x 1000 meters
• 5 days before: 4 x 500 meters
• 4 days – no training and rest (or for some a light swim)
• 3 days – erg 40 minutes easy
• 2 days – 30 minutes easy with some power 10’s (3 – 4)
• 1 day – 20 minutes erg easy
• Day 0 – 2k Race

Goal # 1

Anecdotally, over the years I’ve learned a lot (through trial and error and instruction from world class rowing coaches) about the timing of the run into an important 2k erg or mini – peak. This is very different from peaking once and once only each season which I have already written about.

The goal of the experiment is to confirm my beliefs that:

Doing 1 x 1000 meters just below pace and 1 x 500 at finishing pace a few days before the test can considerably improve the chances of scoring well.

This is no big deal as most rowers use this or a similar type of approach to their tests.

Goal # 2

But the second more specific goal is to find out when the best time to do it is.

• Normally I’ve done this workout 2 days before the 2k.

• But I’ve heard of rowers having good results doing it 3 days before.

Also

Almost all of the rowers I’ve worked with all performed better when they did the ‘pipe opener’. And I want to confirm this (because the group did not do it this in the run-in to the first test).

I want to confirm my belief on when the best time to do the pipe opener is (2 or 3 days).
I won’t reveal which day I feel is better until after the 2k erg in case the tests get psychologically skewed.

As I say it’s just a non scientific test to have some fun and try to confirm some ideas I have developed over the years with my involvement with world and Olympic teams.

Inexpensively in a club environment.

And I would like to share it with you.

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The 2k Erg Test Experiment

January 25, 2011 / / 0 Comments

This is a non-scientific test and the goal is to discover if there is any difference in the 2k erg scores of the rowers and ergers with different training plans in the final days approaching the test.

1. First read the article that explains the context to the 2k test.

2. Also read the goals of the experiment.

3. Read the results and findings of the 2k erg tests here

Tuesday January 25.

We erged for 40 minutes at around 60% of average 2k power.

Group A

A1 – 21 YO Male 9942 meters 2:00.7 Avg/500
A2 – 42 YO Male 9811m 2:02.3
A3 – 18 YO Female 8293m 2:24.7
A4 – 28 YO Female 9139m 2:11.3

Group B

B1 – 33 YO Female 7741 meters 2:35.0 Avg/500
B2 – 28 YO Female 8462m 2:21.8
B3 – 19 YO Male 10408m 1:55.3
B4 – 56 YO Male 9146m 2:11.2

Most rowers and ergers felt recovered after the 2k test last Saturday. Sunday was a day off for the group. Monday was an easy and steady cross training day. And Tuesday was this 40 minute erg. We’re aiming to do 3 x 15 minutes tomorrow at a little harder pace than today.

Wednesday January 26

We Erged 3 x 15 minutes at a pace slightly above U2. We took a long break between workouts – 10 minutes and took the opportunity to drink some fluids and also get off the erg to move around.

Group A

A1 – 21 YO Male 3820m (1:57.8) 3836m (1:57.3) 3807m (1:58.2)
A2 – 42 YO Male 3759m (1:59.7) 3785m (1:58.9) 3787m (1:58.8)
A3 – 18 YO Female 3189m (2:21.1) 3198m (2:20.7) 3187m (2:21.2)
A4 – 28 YO Female 3513m (2:08.1) 3502m (2:08.5) 3480m (2:09.3)

Group B

B1 – 33 YO Female 2920m (2:34.1) 2929m (2:33.6) 2952m (2:32.4)
B2 – 28 YO Female 3280m (2:17.2) 3292m (2:16.7) 3304m (2:16.2)
B3 – 19 YO Male 3978m (1:53.1) 3961m (1:53.6) 3920m (1:54.8)
B4 – 56 YO Male 3516m (2:08.0) 3505m (2:08.4) 3510m (2:08.2)

The group were feeling pretty tired after this session but we‘re aiming to do a long steady easy workout on Thursday.

Thursday January 28

60 minute erg at very easy pace at around U1 pace.

Group A

A1 – 21 YO Male 14308 2:05.8
A2 – 42 YO Male 13824 2:10.2
A3 – 18 YO Female 11757 2:33.1
A4 – 28 YO Female 13081 2:17.6

Group B

B1 – 33 YO Female 10721 2:47.9
B2 – 28 YO Female 11264 2:39.8
B3 – 19 YO Male 14950 2:00.4
B4 – 56 YO Male 12739 2:21.3

Tomorrow is a very easy day. Most of the group are going to go for a light run, swim or bike for ~ 40 minutes. We are planning a hard weekend of 1000’s and 500’s.

Saturday January 29 2011

3 x 1000 meters just below 2k pace. 10 – 12 minute break between sets. Here are the results:

Group A

A1 – 21 YO Male 3:24.4 3:25.2 3:24.7
A2 – 42 YO Male 3:27.9 3:30.1 3:31.4
A3 – 18 YO Female 4:01.2 4:03.5 4:03.7
A4 – 28 YO Female 3:44.3 3:45.8 3:46.4

Group B

B1 – 33 YO Female 4:26.7 4:27.5 4:29.8
B2 – 28 YO Female 3:59.7 4:01.3 3:59.0
B3 – 19 YO Male 3:16.2 3:17.1 3:17.4
B4 – 56 YO Male 3:45.3 3:46.2 3:47.5

Sunday January 30 2011

4 x 500 meters 5 minute break between sets.

Group A

A1 – 21 YO Male 1:40.2 1:40.5 1:39.2 1:41.3
A2 – 42 YO Male 1:43.7 1:44.1 1:42.8 1:41.5
A3 – 18 YO Female 2:00.1 1:59.2 2:00.3 2:01.3
A4 – 28 YO Female 1:49.2 1:50.5 1:52.7 1:53.1

Group B

B1 – 33 YO Female 2:12.4 2:10.8 2:11.7 2:13.8
B2 – 28 YO Female 1:58.6 1:58.2 1:58.8 1:57.9
B3 – 19 YO Male 1:38.4 1:37.6 1:36.4 1:35.8
B4 – 56 YO Male 1:51.2 1:50.3 1:50.5 1:49.7

Monday January 31 2011

This morning we met as a group and did an active swim/stretching workout for areound 30 minutes. It was a very easy session, with more stretching than swimming. It was also a good chance to have some fun and and informally discuss the training we did at the weekend.

Tuesday February 1 2011

Today is the day the training changes between the 2 groups. Group A did 1000 meters at pace on the erg today. Group B did a 40 minute steady erg.

Group A

A1 – 21 YO Male 3:26.4
A2 – 42 YO Male 3:29.3
A3 – 18 YO Female 4:04.6
A4 – 28 YO Female 3:45.6

Group A were still feeling tired since the weekend workouts and most went slower on average than Saturday’s 1000 meter workouts.

Group B

B1 – 33 YO Female 7242 (2:45.7)
B2 – 28 YO Female 7505 (2:39.9)
B3 – 19 YO Male 9860 (2:01.7)
B4 – 56 YO Male 8602 (2:19.5)

Most of Group B were also feeling tired but most felt better after the 40 minute easy workout.


Wednesday February 2 2011

Today was Group B’s turn to do the 1000 meters in and around 2k erg pace. Group A did the 40  minutes easy erg. Here are the results:

Group A

A1 – 21 YO Male 7126 (2:46.3)
A2 – 42 YO Male 7921 (2:31.5)
A3 – 18 YO Female 9820 (2:01.4)
A4 – 28 YO Female 8332 (2:24.0)

Group B

B1 – 33 YO Female 4:25.3
B2 – 28 YO Female 3:57.6
B3 – 19 YO Male 3:16.5
B4 – 56 YO Male 3:43.9

Thursday February 3 2011

20 minutes easy erging and stretching. Talking and preparing for the 2k erg test tomorrow.

Friday February 4 2011

The 2k erg test. Read about the 2k results and findings here.

Group A

Friday 2K January 2K PB
A1 21 YO Male 6:48.1 6:48 2k 6:44
A2 42 YO Male 6:54.2 6:54 2k 6:39
A3 18 YO Female 8:10.8 8:11 2k 8:06
A4 28 YO Female 7:22.4 7:24 2k 7:24

Group B

Friday 2k January 2K PB
B1 33 YO Female 8:52.1 2k 8:54 8:54
B2 28 YO Female 7:53.2 2k 7:57 7:45
B3 19 YO Male 6:27.8 2k 6:28 6:28
B4 56 YO Male 7:27.3 2k 7:25 7:23

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2k Erg Rowing Test – The January 2011 Experiment.

January 25, 2011 / / 2 Comments

I was involved with a group of rowers and ergers doing a 2k erg test last weekend. I was standing there right behind the ergers, shouting, encouraging and supervising and – you know how it goes, just helping out.

But afterwards we got talking about the run- in to the test and how crucial the last week is in determining how well you score. We talked about the actual quality and timing of the rowing workouts in particular.

Because I had no input into the preparation for the 2k at the weekend I didn’t want to be too critical. But I offered my help for the next test.

Long story short – some of the group have agreed and are willing to participate in a non-scientific 2k erg test experiment. We will re-test in 10 days from now (Friday February 4 2011).

The goal of the experiment will be to discover if there is a difference in the rowers’ 2k erg test results with different 2k erg test preparation plans.

The rowers and ergers will be split into 2 groups – 4 in group A and 4 in group B.

Both groups will follow the same rowing program until 3 days before the test.

All are from the same rowing club and have been following the same general group program since October 2010.

Each group has a relatively broad cross section of age, gender, experience and erging fitness.

Here are the groups:

Group A

Male (21 y.o) 5 year erg and rowing training. P.B. 6.44.3 (April 2010)
Male (42 y.o) 26 year rowing and erging training history P.B 6.39.4 (Feb 2003)
Female (18 y.o) 5 years rowing and erg training. P.B 8:06.7 (Feb 2010)
Female (28 y.o) 13 years rowing and erging experience P.B 7:24.1 (Jan 2011)

Group B

Female 33 (y.o) no rowing history. Erging for 1 year. P.B 8:54 (January 2011)
Female (28 y.o) 10 year rowing and erging P.B 7:45.0 (Feb 2005)
Male (19 y.o) 6 year erg and rowing training history P.B 6:28.0 March 2010)
Male (56 y.o) 8 year erging history. P.B 7:32.3 (August 2010)

Both groups will follow the same daily erg training workouts for the first 7 days (until Monday January 31) .

After that, Group A will change the erg rowing workouts they did in the run-in to last weekend’s test. Group B will follow a different workout plan.

I will post the daily erg workout for each group including the scores for each rower.

Again it’s worth repeating that this is a non-scientific test and the goal is to discover if there is any difference in the 2k erg scores of the rowers and ergers with different training plans in the final days approaching the test.

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