August ctc - 400/300/200/100 done separately, total of 500m splits counts

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August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Grobi »

Hi all,

it seems Sprint Group have decided on the August ctc and it's quite an interesting one, although prone to mistakes.

Row 400m, 300m, 200m and 100m and record the 500m split for each one. Then add up all four splits, that's your ctc score. The rows can be done on different days so you are fully recovered for each row.

Example:

100m / 16.0 (1:20.0/500)
200m / 33.0 (1:22.5/500)
300m / 51.0 (1:25.0/500)
400m / 1:12.0 (1:30.0/500)

The totals of 1:20.0, 1:22.5, 1:25.0 and 1.30.0 therefore equal a time of 5.37.5 for the challenge.

To make things easier you may use the following online calculator created by "stupefaction" on the US forum:

http://michaellaszlo.com/ctc-helper-august-2016/

This is an interesting ctc for sure and I have never seen this pattern in any ctc before. I only hope we won't have too many false entries because people get confused with split times vs actual times.
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by strider77 »

Very interesting, this is definitely a first, to row on several differnt days if you like.

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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Kirstin »

Very different - but I think I will enjoy it more than this month's challenge. :)
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by plummy »

So by definition, standing starts (static flywheel) on each one?
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by jhaveman »

I guess so, since their forum mentions 4 separate rows (which also seems to rule out doing just a single 400m row and using the pace figures for the first 100m, first 200m, etc).

Interesting format though, my guess is that once you've done all 4 distances you can then improve your score by just doing a single distance row (e.g. do a faster 300m) and update the total score?
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Paul Victory »

jhaveman wrote:my guess is that once you've done all 4 distances you can then improve your score by just doing a single distance row (e.g. do a faster 300m) and update the total score?
That's what I was thinking. I think I might have a go at all 4 on day 1 just to get a score in and then try to chip away at them 1 by 1.
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by jhaveman »

Paul, somehow I'm not surprised by that approach


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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Rodger »

I would think that the four sprint distances that make up this challenge are short enough to do all four of them in one session and not lose much performance, as long as the rest times in-between are long enough, say 10 minutes. Am I wrong?
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by jhaveman »

Rodger, you're probably right if you like sprints ...
I'm not a great sprinter, probably wouldn't want to do more than 2 distances at a time.
Anybody worried about the risk of injury when doing loads of ultra short sprints - tips on how to get going as quickly as possible?
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Rodger »

jhaveman wrote:Rodger, you're probably right if you like sprints ...
I'm not a great sprinter, probably wouldn't want to do more than 2 distances at a time.
Anybody worried about the risk of injury when doing loads of ultra short sprints - tips on how to get going as quickly as possible?
I don't really like sprinting either. That's why I would want them to be over with in one day. :)
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Paul Victory »

Rodger wrote:I would think that the four sprint distances that make up this challenge are short enough to do all four of them in one session and not lose much performance, as long as the rest times in-between are long enough, say 10 minutes. Am I wrong?
I think you'd get away with doing two in a day without much loss (or even any) loss of performance. The build up of lactic acid would probably start to bite when you got to sprints 3 and 4. If I was doing them over two days, I'd probably do the 100 followed by 400 on one of the days and 300 followed by 200 on the other.
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by jhaveman »

Rodger wrote: I don't really like sprinting either. That's why I would want them to be over with in one day. :)
I know how you feel :lol: :lol:
Paul Victory wrote:If I was doing them over two days, I'd probably do the 100 followed by 400 on one of the days and 300 followed by 200 on the other.
That sounds like a plan, I will try that. I may first try a 500m in the next few days to see what my current pace is, haven't done one yet this season (that will also boost my nonathlon score :)).
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by gregsmith01748 »

I was thinking of taking a different approach. This doesn't really fit that well into my training plans, but I don't like the idea of cramming them into a single session. I was mulling over the idea of doing one sprint per day at the end of my normal Low Intensity sessions. There is actually some research that says this is a pretty good way to include some high intensity into a training plan. I remember Paul Buchanan was doing small sets of 1' intervals at the end of his steady state sessions as part of his plan for a while.

It wouldn't be my best work, but it balance the impact on training and the results.
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by jhaveman »

I think I may need some sprint technique training... :shock:

Did a 500m TT today (the first one since my 500m PB done last November) with mixed results. I ended up at 1:48.1, 3 seconds slower than my PB, but felt that I could have gone quicker fitness wise. My start was way too slow (1:50.5 pace over the first 100m), and otherwise the main thing that was holding me back was the feeling that I was lifting myself off my seat when pushing too hard. I remember having this problem early on, but not in the last year.

Will try again :)
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Paul Victory »

I didn't feel like doing another LSD session today, nor did I feel like tackling this month's CTC. So I decided instead to have a trial run at next month's CTC.

I did 2k warm up and then did from 400m down to 100m as 4 separate stand alone pieces. I didn't time the intervals between doing the sprints, but I'd say they were somewhere between 5 and 10 minutes. Each time I walked around, drank some water and started rowing again when I felt fully rested. I also didn't go flat out (particularly on the 400m and 300m) as I knew I had 4 sprints in total to do. I did 3k cool down to finish.

Anyway, the results were as follows:

400 1:17.5 1:36.8
300 0:55.6 1:32.6
200 0:35.7 1:29.2
100 0:17.2 1:26.0

1,000 3:06.0 1:33.0

CTC Score 6:04.6

It should be interesting what kind of results appear next month. It's short enough for everyone to have a go at it, but I'd say the range of results will be a lot greater than we normally see.

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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Claudius »

Hello,

this sounds really for interesting speed challenge...

a goog warming up is really required to prevent injuries of massive pulling...
The 100 and 200 m i will row it only with half the shaft and bearing for a stroke rate round about 50-60.
As mentioned i will also do my first attempt as a complete training with at least 10min between the reps to produce a result.
Still suffering from a rib contusio...hope will be fit for this session next week- so regrettably i wont be able to make my 3rd july attempt
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Liefcat »

Must admit I´m not too enthusiastic about the outline of this ctc... But I guess I should try and put up a positive attitude anyways... And I think Dirk Moller will feel very happy about doing this one... :wink:
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Liefcat »

Pleasant surprise when I managed to beat my SB for the 100m - though as you can see in my signature that is still far, far from my PB (just like everything else :lol: )... The 200m also went fine:

100m 15.8 1:19.0
200m 32.2 1:20.5
300m 50.8 1:24.6
400m 1:10.4 1:28.0
=Total splits 5:32.1
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by CamiCrew »

Awesome Erik! Who held down the erg feet on this for you? :wink: :fsbgrin:
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Liefcat »

CamiCrew wrote:Awesome Erik! Who held down the erg feet on this for you? :wink: :fsbgrin:
Haha, thanks, Barbara :!: :lol:

A couple of weight plates and on top of one of them a bag with concrete powder... :shock: :shock: :shock: :shock: (I´m not kidding...)

I guess the Havemans are very happy I wasn´t using their erg for this purpose... :fswink: :fswink:
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Caratacus »

Nice going Erik, awesome power; not such a good CTC for me - really struggle with anything under 1k. Also got a slightly sore lower back which doesn't help for this challenge. Did all this in one session with about 10 minutes paddling in between but ran out of steam on the 400 so will redo the individual pieces again if I feel strong
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by jhaveman »

Liefcat wrote:I guess the Havemans are very happy I wasn´t using their erg for this purpose... :fswink: :fswink:
Eric, impressive times there! I fear that just us standing on the erg feet wouldn't be enough to keep it from moving :shock:
Felton, are those stroke rates correct - 61s/m on the 200m, I can't imagine getting anywhere near that - if you improve your 400m as you mention then I can see a nice contest between you and Eric coming up, with Claudius in there as well :)

I'll give it a go shortly, but will set my sights a bit lower :fsbgrin:
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Liefcat »

jhaveman wrote:
Liefcat wrote:I guess the Havemans are very happy I wasn´t using their erg for this purpose... :fswink: :fswink:
Eric, impressive times there! I fear that just us standing on the erg feet wouldn't be enough to keep it from moving :shock:
Felton, are those stroke rates correct - 61s/m on the 200m, I can't imagine getting anywhere near that - if you improve your 400m as you mention then I can see a nice contest between you and Eric coming up, with Claudius in there as well :)

I'll give it a go shortly, buh will set my sights a bit lower :fsbgrin:
Thanks, Jan! Yeah, it would probably take a very strategic positioning of you and Sheena to keep the erg from moving... :lol: (and maybe tightening a few screws as well :wink: )... Yes, as I remember your erging you will be aiming for a lower SR than 61... :wink:

Yes, nice going Felton :!: :P You can probably improve on all 4, but the 400m strikes me as the first obvious target as well :!: :idea: :fssmile:

(Anyways, there are quite a few Power Monkeys living among our Free Spirits, so I can´t tell if were competing in Boat 1 or maybe Boat 3... :-k )
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Claudius »

Hello,

i had my first go this evening...and i think the sprint group beeing true to their name: it is a pure sprint. As a former sprinter (somethink like Ruderbundesliga) i should enjoyed this one but realising while the session that i am getting older then i was 10 years ago. Needed at least a rest or recovering rowing between the intervals of 10minutes. And after the first interval, the 100m, i thought that i was wrong aiming for a stroke rate 50-60: thats to slow for a half shaft sprint, perhaps in the 100 and 200m it was only a 2/5 shaft, tunnelvision to the pace, sadly i was in the first rep not under a pace o 1:20, now focussing on the "long distances" 300 and 400m.

I wish you all much fun of it... :fsgrin:

Time Meters /500m Watts Cal/SR HR
0:16.1 100m 1:20.5 671 2606 74 142

0:32.9 200m 1:22.2 629 2462 69 151
0:16.3 100m 1:21.5 647 2524 74 140
0:16.6 200m 1:23.0 612 2403 65 163

0:51.9 300m 1:26.5 541 2159 63 157
0:16.4 100m 1:22.0 635 2482 70 142
0:16.9 200m 1:24.5 580 2293 64 161
0:18.5 300m 1:32.5 442 1819 55 168

1:12.4 400m 1:30.5 472 1922 47 158
0:16.7 100m 1:23.5 601 2365 65 145
0:17.8 200m 1:29.0 496 2005 44 158
0:18.6 300m 1:33.0 435 1795 42 163
0:19.3 400m 1:36.5 389 1637 40 167
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Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Post by Liefcat »

Well done for getting your first results in on this one, Claudius :!: =D> =D> =D> Definitely more potential in all 4 events, but as you say the 300 and 400m are the most obvious targets for improvements :!: :D :D Sorry if I sound a bit old, but I think it would be better to treat those 2 events a bit differently (meaning a bit lower SRs :wink: ) almost from the start... :wink:
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