A few days ago the WOD 1 of the Fall Series and since I am a fan of row I thought it would be interesting to give some advice on how to deal with all those meters of rowing.
1500 / 1000m are distances that require a minimum of organization and strategy to be faced, not to find yourself breathless or with your legs locked after the first thrusters.
Before deciding how to divide the distance you need to identify the time you will need for the 50 thrusters and the 30 chest to bars, in this way, you will know the maximum time that you will have to use to close the distance on the remoergometer.
| Time M | 1500m | Time W | 1000m |
| 5:00 | 1: 40 / 500m | 3:40 | 1: 50 / 500m |
| 5:15 | 1: 45 / 500m | 3:50 | 1: 55 / 500m |
| 5:30 | 1: 50 / 500m | 4:00 | 2: 00 / 500m |
| 5:45 | 1: 55 / 500m | 4:10 | 2: 05 / 500m |
| 6:00 | 2: 00 / 500m | 4:20 | 2: 10 / 500m |
At this point, in my opinion, there are two strategies based on yours aerobic capacity:
- 30-32 MINUTE SHOTS: Recommended for those who, despite not having a superfine rowing technique, have excellent aerobic endurance.
In this range of strokes per minute we try to use the frequency of the stroke to get to the desired intensity, so as to exploit as little as possible the thrust of the legs, which will be more than stressed later. - 26-28 MINUTE SHOTS: Recommended for those who have a good rowing technique or those who have an aerobic resistance comparable to that of an old man.
In this range of strokes per minute we will hardly go into trouble, managing to start the thrusters without seeing double, but to reach the intensity that we have set we will stress the legs more.
Once decided on race pace and the most appropriate shots to your physical capacity you will have to divide the distance into 4 phases.
Index
THE PHASES TO DIVIDE THE DISTANCES WITH THE ROW
- DEPARTURE: For about 50 / 100 meters “start the fan” with intense blows and brought to frequencies between 34-36 hits per minute.
I remind you that by regulation you will need to have your hands away from the sleeve (oar). - ADAPTATION: For about 150 / 200 meters vary the intensity and frequency of your stroke so as to reach the race pace and the frequency you have chosen.
- MAINTENANCE: For about 600 / 1000 meters keep the intensity and the frequency with which you want to row. This, as for the maintenance in a diet, it will be the most difficult part from the mental and physical point of view, because the first fatigue will begin.
- FINALS: Missing less than 300m where I advise you not to change your pace, indeed, one of my suggestions is to slow down slightly so as to use the last few meters almost like a phase of recovery active before thrusters.
Target final time: 5: 30 Frequency: 30-32.
Since I was traveling at a lower average I used the last 300m
to catch your breath and get ready for the next exercise.
Final time target 4: 20 frequency 26-28 strokes per minute.
Also in this case my friend Ada used the last ones
meters to recover
THINGS TO AVOID ABSOLUTELY
- Set a high damper: if the machines are in a good state of maintenance, advice for men set a damper between 3-5, while for women between 2-4.
- Make an initial start too strong and for too many meters: you risk burning all your energy
- Suddenly vary the frequency after departure: will stop all the inertia you generated with the departure.
- Overcoming the aerobic threshold: covering such distances with the heart working over 85% compared to the ceiling, can seriously compromise your trial.
- Accelerate in the final: it's just a waste of energy because you've already established your final time with the previous phases! Save energy for later!