Preparing for Your Erg Time Trial

If you will be doing a time trial on the erg I have complied a list of things to consider to ensure you train properly!
 

Preparing for Your Erg Time Trial

1. Gather Information from Your Coach: Ensure you collect all relevant details from the coach supervising your time trial. Specifically, inquire about:

• Damper or Drag Setting: This will help you set the erg appropriately for optimal performance.
• Monitoring Parameters: Confirm whether the coach will be observing technique as criteria or just numbers and results.

2. Clarify the Type of Time Trial:

• If your time trial (TT) is based solely on watts and distance, focus on using the erg for conditioning. You won't need to worry about the stroke technique as much as your TT will be based on conditioning and strength.

3. Begin Erg Training Progression:

• Follow a structured erg training program leading up to your time trial. This progression will allow you to peak in each training zone.

4. Establish Baseline Measurements:

• Start by completing an initial time trial before beginning your training. This serves as a benchmark for future comparisons.

5. Complete Progressive Training Sessions:

• After finishing a minimal of 10 progressive sessions, perform another time trial under the same conditions as your initial test.
• Compare the results:
  • For Timed Time Trials: You should see an increase in both distance and watts.
  • For Distance Time Trials: You should observe a decrease in time.

6. Post-Training Time Trial Preparation: Once you've completed a 10-session program, prepare for your final time trial with specific erg sessions designed to maximize your performance. Follow the sessions listed below:

• 1 X weekly = 2000M endurance piece (Weeks 1 through 4 from the Erg Training Course sessions)
• 1 X weekly = 500M piece (Week 5, 6 or 7 from the Erg Training Course sessions)
• 2 X weekly = 200M sprint (Week 8, 9 or 10 from the Erg Training Course sessions)

7. Execute Your Erg Time Trial Like a Water Time Trial:

• Approach your erg TT session in three phases: Start, Body, and Finish.
• During the Body phase, find a sustainable pacing where you can deliver consistent power and maintain your chosen stroke rate for the entire piece.
• For TT lasting around 2 minutes, treat them similarly to a 500-meter dragon boat race.
• 1-minute pieces should be approached like a 200-meter sprint.
• Since erg settings can vary, ensure you gather this information from your coach beforehand to tailor your strategy accordingly.

Ready to elevate your training? Take this 10 week comprehensive erg training course to prepare you for the water season. https://cherylroose.com/erg-training-program-10-week