30/11/15 – form is important. Just don’t talk to me.

After yesterday’s rather poor show, I thought I might be a good idea to be a bit more focussed today – and actually push hard.

A bit of a hiccup for my lunchtime session when one of the PT’s took interest in the USB stick hanging out of the erg, and chatted for 5 minutes, knocking precious time off my plans. The good side though was that I got a free PT session out of it! Anyway….

I took my lead from the Concept 2 workout of the day – planning do:

10 strokes hard, 10 easy – then 20/20, 30/30, 40/40, 50/50, 40/40, 30/30, 20/20, 10/10 – but I had to shave off the 50/50 due to losing time. Still, I made sure to go all out on the stokes I was doing – 5K in total (inc. 1k warm up)

Then, when I got home, I figured I’d continue the hard push theme, and after a 2K warmup, went back to last month’s CTC – 15 x 1 minute with 1 minute ‘rest’ (light paddling) – but did it all at a rate of 22spm. Apart from the last one, which I went all out on.

I averaged 280 for each of the 1 minute chunks, flitting between 1:43 and 1:47 depending on how tweaky I was with my technique. The last effort, I was down at 1:32 for the most part – though it slipped to 1:35 for the last 7 seconds and managed 317m.

But the interesting part was the tweaks I was making to my technique through all the main efforts – and the easy sessions too. It’s interesting how concentrating on form can reveal where the kinks are.

  • Bending my arms too soon. When I keep them straight for as long as possible, I can knock 1 second of splits easily.
  • Not getting shins to vertical – if I’m lazy, and don’t go vertical, reach forward to put my arms into a straight position, I lose 1sec
  • Keeping my stroke to a cyclical form, instead of pulling/pushing straight back and forward can make a 1 second difference
  • I also realised that I was collapsing the small of my back – and when I made sure to keep a better posture – I got close to 2sec faster!!

All of which – can add up to 5 seconds per 500m!

I was messing round with where to set the footplate too – but couldn’t really get any real difference between all the way down, one hole showing, or two holes showing. 2 felt uncomfortable though – and all the way down felt too low. So for the time being I’m sticking to 1 hole up.

So the key – I think – it to not only build up power, stamina and mental fortitude – but also to concentrate on form.

 

Related posts

3 Thoughts to “30/11/15 – form is important. Just don’t talk to me.”

  1. strider

    Well done John

    The set up that helped Paul Buchanan-Beowulf-and several others become much faster is Q Power – http://q-power.co

    The main guy is James Howard who at 52 won the 50 + LWT at Boston in 6:43.0 so he is no slouch, I am sure that he would be more than interested in helping you achieve your goals.

    All the best

    Alan

  2. […] many small improvements will add up in the end. Take for example my concentration on technique from last night’s training. If all of those improvements added up properly, I’d already be on course to knock 10 seconds […]

  3. […] nowhere from time to time. Well, I say nowhere – it was from Strider, who sent a comment on this page. He mentioned the Q-power people, and suggested I had a look to see if they’d be able to give […]

Leave a Comment

A quick check that you're a human ... Time limit is exhausted. Please reload CAPTCHA.