There is one critical difference between the likes of a 2km and 6km vs the 30min. In a 30min ergo test, no matter how hard you row, it will still take you 30min to reach the conclusion of the test. Whereas, in those distance-based ergs, you can take some comfort (if you can call it that!) in the fact that the harder you row, the faster you will be done.
The 30min ergo test has now become a staple test that Rowing Australia is using in their new scheme of ergo battery. In previous seasons, one would have to complete a 30min, 6km, 2km, 500m and 100m ergo tests in a week and a half. I sat through 5 of those "Power Profile" weeks and they were, quite simply, the hardest weeks of training of the year. But now, there are only 6 ergo tests throughout the whole year that are needed to be completed for national selection. However, 3 of those tests are 30min open rate ergs.
So, how does one approach the 30min? A year ago, I was heading into my very first 30min erg and I was given the best advice by my coach at school and she said: don't think further ahead then 5 minute increments. This advice is very sound, because it not only takes away from the fact you are doing a 30 minute erg, but it also allows for a very functional way to structure your test plan.
The 30min erg will most likely get you to about 7.5-8km for women or 8.5-9km for men. This means your body will be under stress for an extended period of time. Make sure you prepare for this accordingly by starting to hydrate a few days before as you would for a regatta, which means drinking so your (I apologise for the bluntness...) urine is in between the range of straw colour and clear. Make sure, if you wish to do your erg in the morning, as a general rule of thumb, wake up at least 3 hours before you are scheduled to start and eat a proper breakfast. This goes for if you do it in the afternoon as well. Make sure you do not have a big meal less than 3 hours before ANY erg test. Don't eat anything you think will upset your stomach the night before or the day of. Now you have prepared, time for the test itself!
0-5min: This is the part of the erg where you will be feeling fresh, full of energy from your preparation. My advice - control your eagerness and stick to the plan. I like to negatively split all my erg tests, whether that be by only 0.1 of a second each 5min increment or not. This first part will set you up for the test. Aim to average around 27spm for the test.
5-10min: You will start to sweat more heavily in this part of the erg. Remember to sit tall, breathe up and stay solid in your rhythm. Your heart rate will begin to rise as well, this is normal! Don't let it panic you.
10-15min: This stage is often confused as the hardest, however that comes later. Make a TRUE assessment on your body at this stage. You need to decide that you can last through another 15min of testing at this pace or quicker. DO NOT LET WEAKNESS PREVAIL IN THIS ASSESSMENT. It is the sign of a truly mature rower when they can accurately discern how their body is feeling. I always find that it helps to focus on length and rhythm in this section, bring it right back to basics.
15-20min: This is 3rd 500m stuff right here. Your mind is telling you to quit, your muscles are beginning to really pinch with that lactic acid. But you MUST tell yourself to ignore the little voice in your head telling you to stop. Focus on your breathing in this section and your technique. Your rate will want to slip down, don't let it!
20-25min: YES! You are almost there. This is the second last 5min piece you must endure. While you have held a consistent split for the majority of the test, save 0.1-0.3 as you have gone on, bring your whole split down a point here, but keep your rate the same. Do it through powering the hips back and getting as much effective length as possible.
25-30min: You have held your split under control the whole test. You have kept it on a tight leash in accordance with your plan. Now is the time to LET LOOSE! Wind you split down, bring the rate up and flow around the back. Done.
There you have it! A way to do a 30min test without letting yourself bow to unnecessary mental weaknesses. Because that is all the 30min erg test is. A battle between your body and your mind. Will you let your mind win over? We won't.
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