Pacing the long row - Tuesday November 6/17
Pacing The Long Row
Today we are taking on a long ROW, The question will be what pace should I Row? How far should I be able to go and how do I maintain?
The goal is a constant pace, choosing a pace you can push but not collapse.
Paces = Distance2:00/500m= 5km
2:10/500m = 4500m +
2:20/500m= 4250m +
2:30/500m= 4000m
2:40/500m= 3750m+
For our more experienced rowers your pace should fall between 2:00 and 2:10 500m splits.
For the newer or haters of the row :) you should be looking at 2:15-3:00 minute paces
Pay close attention to your breathing, Full lungs hard and deep is good. If you start feeling short of breath or breathing faster than you can fill your lungs, you are at an unsustainable pace.
Stick to your technique and do not get into a negative self talk space. Keep your eyes on the splits and do your best to keep that pace for the entire workout. A trick I used to stay focused on a 1/2 marathon Ski Erg was to make smaller splits, I look at each 500m as 5x100 ( but you can look at it as 2x250m) it allowed me to go harder in the 1st 1oom then slow in the 2nd, hit pace in the 3rd hard again in the 4th and slow in the 5th...
Example: I was trying to hold a 2:15 pace
I broke down every other 500m like this and kept pace the opposite 500m
1st 100m = 2:13 pace
2nd 100m = 2:17 pace
3rd 100m = 2:15 pace
4th 100m = 2:13 pace
5th 100m = 2:17 pace
next 500m I held a 2:15 pace. I played with that as I got farther into the 21095m and actually picked up the pace for 1000m and then let off for a 1000m and put a big push on at the end. But you should get the idea on how to break it up and this gives you a way to stay focused and not look at the totality of the time or distance and just play in 500, 250 or 100m rows.
What I suggest is that you push the end of your row no matter how you are doing, empty the tank at the finish line and sprint for the end. Do not go to early, i would look at the last minute, to 45 secs for those more experienced and 30-20 seconds or even 15 sec for the less experienced. After 19 mins of rowing if you sprint to early even 15 secs can seem like an eternity.. :) Listen to your coach they will motivate and guide you.
Also remember rowing is height and weight dependent in the overall picture. Tall stronger folks are naturally faster on the rower. It is just physics, but fitness does play a big part in overall success... and Most times little mental toughness goes a long way too!
Have fun, Push outside that comfy 10-12 minute row zone and find out something about yourself.
Stouty
Tuesday November 7, 2017
Focus: 20 mins
NOTE: Classes with over 10 people will split. Half will start with the ROW and half the strength and then switch. The class Caps at 20, please be sure to sign in. If the class is full and you did not sign in you will have options but Rowing will not be available..Sh. Press3x5@ 65%-75%-85%85% is plus repssuper-set each working set with 20 -30 sec hollow body holdsClasses over 10 people you may do accessory work that will be assigned by the coach if you are finished the Sh. press and would like more work before the row or end of class..
Workout Of the Day:
20 Min Max Distance Row - Score total meters
Rx:
5km
Level 2:
4200 m Plus
Level 1:
3200 m Plus.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
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