A common phrase used in the world of on-water and indoor racing is ‘most races are won or lost in the middle 1000m’. Is it true? Well, yes. The middle 1000m is critical because it not only represents the largest section of the race, but it can consolidate your explosive start and set you up for a sprint finish. Get your middle 1000m right and you can maximise your speed and efficiency. Get it wrong and you can effectively run out of energy, blowing up before your reach the finish!
What contributes to a strong middle 1,000m on the ergometer?
There is no denying that ergometer rowing is a horsepower sport, with powerful athletes typically excelling. However, irrespective of whether you are just starting out or looking to take your performances to the next level, developing your aerobic endurance is fundamental for a strong middle 1000m.
Aerobic endurance describes the body’s ability to use oxygen to produce energy for extended periods. You can think of it as describing the size of your engine. Having a large, efficient diesel-truck type engine will enable you to sustain a high power output during the middle 1000m. In contrast, having a small, inefficient engine will mean you might struggle in the middle 1000m. The latter may also mean you risk depleting your limited anaerobic energy stores before the end of the race if you try to row at a split that you aren’t capable of holding.(more…)