Hi,
I came across an interesting article on the importance of peak power on 2K performance.
https://peakcentre.wordpress.com/2009/0 ... rformance/
Anyway, it basically says that 80% of a 2K is aerobic, but you can make improvements in that other 20% by increasing the peak power that you can deliver on the erg. It introduces a metric "watts/kg" as a way for different rowers to determine if additional peak power training would be beneficial.
Peak power testing is essentially the same thing as "Low Pull" and is measured by doing a 10 sprint and watching for the highest watts (or lowest split) recorded. I tried 6 tests today and I got my best score on the 4th or 6 with 693W (1:19.6). This is 17 watts off my Low Pull PB, but about what I expected for this early in my erging season. My "w/kg" is 7.7. I would be happier if it were up around 9, so losing weight and gaining some strength would be a good idea.
Here's a pretty picture:
Peak Power Training
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- gregsmith01748
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Peak Power Training
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
- kirbyt
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Re: Peak Power Training
I read that article awhile ago and even tried the workouts Mr. McNeely suggested although my erg does not go to 200 DF. I seemed to plateau after about six or seven workouts and I was a little worried about injury. I wonder, though, if hard sprint intervals wouldn't increase peak power anyway. Are you thinking of trying the program he suggests?
54 years old probably around 77kg.
- gregsmith01748
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Re: Peak Power Training
I was thinking about doing it for a few weeks right before indoor competitions. In the article, he said improvement was pretty quick. I don't see a good reason to fix it right now. I just wanted to get a baseline.
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
- kirbyt
- Dedicated and True Free Spirit
- Posts: 1965
- Joined: Wed May 02, 2007 4:13 am
- I row on...: Model C with PM5
- Location: Edmonton, Alberta
Re: Peak Power Training
Concept 2 used to make a thing called the dyno strength trainer. It was really large and expensive but I imagine it would have been great for this kind of training, they stopped making it quite awhile ago, I suppose it didn't sell very well for obvious reasons. http://www.concept2.com/service/dyno
54 years old probably around 77kg.
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- True Free Spirit
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Re: Peak Power Training
I did this yesterday… after warming up I reached my best score (624W) with the 3rd attempt. After waiting/recovery for 5min, I started to do 20 sprints of 10sec with 60sec rest (rowed very slightly during rest). To reach above 90% of max was no issue at all. Could even do them in a row as was not fatique afterwards (had expected to be).
Will do this sort of trainng for some weeks and will see what kind of result it will bring. [-o<
Will do this sort of trainng for some weeks and will see what kind of result it will bring. [-o<
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- True Free Spirit
- Posts: 645
- Joined: Mon Nov 17, 2014 2:13 pm
- I row on...: Model D with PM5
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- Contact:
Re: Peak Power Training
Saw in your profile that use an C2-D-PM3… What kind of software/hardware you use to create these nice graphics?
- gregsmith01748
- Friend of the Free Spirits web site 2015
- Posts: 1194
- Joined: Mon May 02, 2011 4:51 pm
- I row on...: Model C with PM4
- Location: Hopkinton, MA, USA
Re: Peak Power Training
I use RowPro, and then export CSV into an awesome spreadsheet that "danburpee" created. If you PM me your email address, I will send it to you.
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/