Another 52 secs off my 5km time last night although it felt like I've reaped the rewards of technique improvement now and that any further significant improvements will only come from working harder.
I can now maintain a steady 2:15/500 at 20 strokes p/m, if I really focus I can do 2:15 @ 18sp/m or 2:10 @20sp/m for a bit but then it soon drifts back to where I was.
So - do I just keep on doing the same or try to maintain the same speed at a sustained lower stroke rate or try to keep the technique while raising the stroke rate a touch?
NB - the answer is not to row further!
Rather than rowing steady state, try some interval type stuff.
When I was rowing reasonably seriously Ian Shore suggested the following types of erg workout as part of a larger programme:
6 x 500m R 20 --> row as hard as you can, keeping the rate down to 20 spm for 500 m; take 1-2minutes rest, then repeat for 6 sets.
3 x 1000m R 20 --> row as hard as you can, keeping the rate down to 20 spm for 1000 m; take 3-4 minutes rest, then repeat for 3 sets.
3 x 1500m R 20 --> row as hard as you can, keeping the rate down to 20 spm for 1500 m; take 3-4 minutes rest, then repeat for 3 sets.
Same ones as above but rating 22 or 24 spm is worth trying.
1 x 500 pace + 2
1 x 1000 at pace
1x 250 pace -2 ( Pace = 2k Ergo target)
2mins work/ 2mins rest for 30 mins
All the above workouts are
shorter than your current 5k, but will get you used to doing higher pace. Write the times down for your intervals. They will improve with time; each set should actually be quite similar, but you will notice a slight decline in pace towards the last one.
