From: Jim Bertolini <jimbertolini@gmail.com>
Date: Mon, Nov 28, 2016 at 3:58 PM
Subject: [CBRC Masters] 20-minute Erg Time Trial to Set Training Paces and Monitor Progress
Date: Mon, Nov 28, 2016 at 3:58 PM
Subject: [CBRC Masters] 20-minute Erg Time Trial to Set Training Paces and Monitor Progress
Hi CBRC Masters,
I'd recommend a racing start consisting of 3/4, 1/2, 1/2, 3/4, full + 10 strokes. Use the start to quickly bring you up to your target goal pace and get to your full length. Then settle right in to your goal pace.
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The workout for Thursday, Dec. 1 will includes a 20-minute erg piece at race intensity. It's the first of three that we will do at monthly intervals, this Winter. I'm writing to explain how we're going to do this so that those who are able to make it on Thursday know what to expect, but also so those of you who are unable to be at practice are able to do the piece on your own. I would also like to explain the rationale for doing the 20-minute piece and give you some suggestions on how to approach it. I'm dusting off an email from last year, so many of you will find this familiar
The race pieces are for you to figure out where you are currently at, and then monitor your progress. They are also an opportunity for Beth and I to evaluate how the workouts are going. I'm not planning on writing down your results, but I will be really interested to know how each of your 20-min. pieces compare over time. That's the "race" - each month, it will be you against your time for the previous time trial. I hope you will approach this with some curiosity and eagerness rather than stress - an opportunity to learn a little more about yourself.
Up until now, you have been estimating your average pace / 500m as the basis for setting intensities for erging. E.g., a practice might consist of 3x 12 min. pieces with 3 min rest interval, where each 12 minutes consists of: (5 min. @ pace + 8 sec. @20-22 spm) + (2 min. @ pace -2 sec. @26-28 spm) + (5 min. @ pace + 8 sec. @20-22 spm). Going forward, I would like you to use your results from your most recent time trial to set your paces.
You should go into this month's time trial with a specific goal pace in mind. You should have a pretty good idea of where you are at based on recent practices. Avoid defaulting to your pace from last Winter. Focus on where you are, right now. Be conservative for this first piece. The pace should challenge you, but you should feel confident that you can maintain it for the entire time. It's ok to give yourself a little room for improvement for the next couple of tests.
Movement Prep:
We'll start the morning off, as we usually do, with about 5 minutes of easy rowing on the erg followed by our movement prep warm-up (~12 min.).
Warm-up on Erg:
The warm-up will continue with a 10-minute warm-up piece on the erg. This piece should include several minutes of easy rowing, followed by easy rowing interspersed with 3 or 4x 10 to 15-stroke bursts that gradually increase to the pace and rate you intend to row for the race piece.
20-minute Race Piece:
We'll then set the ergs for a single time = 20 min. with recall intervals of 5 min., and start together when everyone is ready.
From a physiological standpoint the most efficient approach is to row at close to an even pace throughout the 20 minutes. "Flying and dying" does not feel very good physically or psychologically, and it is not an efficient way to perform. It's much better to have a slightly faster second 10 min. than go out too fast and gradually slow up in your second half.
For where we are at in the season with our training, I recommend rowing at a stroke rate of ~24-28 spm.
I'm attaching a couple of photos from 6k erg tests of the Sinkovic brothers who are currently Olympic Champions in the double. After you get over the shock of how much power and endurance these guys have!!! - the real reason I am drawing attention to their scores is so you can see how consistent they are for each 1k. Also, notice that after rowing their first 1k at almost exactly goal pace, they slowed just a bit in the 2nd 1k and then got faster on each successive 1k.
I'd recommend a racing start consisting of 3/4, 1/2, 1/2, 3/4, full + 10 strokes. Use the start to quickly bring you up to your target goal pace and get to your full length. Then settle right in to your goal pace.
Here's a suggested strategy to use for pacing. It breaks the 20-minutes into 5 min. sections.
For Goal Pace
1st 5 minutes (pace)
2nd 5 minutes (pace + 1 sec.)
3rd 5 minutes (pace)
4th 5 minutes ( pace - 1 sec.)
I would also recommend that you have a focus for each 5 min. increment, or break it up into smaller sections, if you'd like.
An example might be:
1st 5 minutes - Rhythm
Find an effective rhythm and rate that can carry you through the piece. Very important here to stick with your plan and not let the adrenaline get you going out too fast.
2nd 5 minutes - Relaxation
Conserving energy here. Breathing and remaining relaxed. Coasting a bit to set yourself up for a strong second half.
3rd 5 minutes - Posture
The third five minutes are probably the most challenging. Fight the fatigue by maintaining good posture - sitting up - and using the core strength you have been working on to power you through. Maintain your length and good form.
4th 5 minutes - Goal
You can count on alternative energy sources to kick in for your last two minutes. Bring all your focus to achieving your goal in this five minutes. One minute to go is time to open it up and empty the tank.
You may wish to plan out a focus element for different parts of the time trail and include things like: posture - sitting up, staying long, remaining relaxed, or technical elements, such as body-over, relaxed arms and shoulders at the catch, horizontal, etc. You may also wish to have some key words or phrases that motivate you, like "smooth," "power," and/or "quick."
Hope this helps. Little improvements built up consistently over time can lead to great results.
Rationale:
In addition to working on technique, flexibility, core-strength, and balance, this winter, another overall goal for the fitness training is to raise your anaerobic threshold. A 20-minute race piece winds up being close to your anaerobic threshold pace. The 20-minute piece serves as a standard to measure your progress. It also allows you to continue to improve and challenge yourself in future workouts because you will be using your current trial pace to set your training paces.
Also, racing on the water or on the erg can bring with it a variety of emotional and psychological challenges. We should include all the different aspects of racing in our practices. This includes doing some things that might be out of our comfort level.
The psychological and physiological aspects of racing are intertwined. Notice what the race environment does to your mind and body. Be prepared to fill in any negative or defeatist self-talk with thoughts of how you have succeeded in the past or have progressed. Be prepared with imagery of a great race experience or personal victory to motivate you. Recognize excessive tension and be ready to replace it with relaxation. Allow yourself to feel amped up with adrenaline to drive you, but always be in touch with a deep place that is calm and unshakeable.
Think about other ways in addition to a faster pace that reflect how you can improve: better focus, better pacing, better technique, and/or the ability to push yourself fearlessly a bit further.
Finally, let's remember to keep it all in perspective.
Thanks,
Jim
Jim Bertolini
Head Masters Coach / Masters Sculling Coach
Commencement Bay Rowing Club
360-791-9437 (mobile)
