Concept2 Forum

Do I continue to use the reference pace of 1:53 for L4's the rest of the season or do I adjust it? Walter Fundamentally I agree with David. My understanding of the WP is that there should be steady sustainable progress throughout the season. When I started on the WP a few months ago I deliberately ...

Hi Anja. I like the way you've worked on the "quick hands away" at the start of your recovery in the second video. In addition to what Iain has suggested, one exercise that I've personally found useful is to row for 30 mins with my arms stretched out straight in front of me, and use my legs only. It...

I just record total distance and use a fixed time of 2:00 per 500m, regardless of actual time, so an 8x500 would appear as 4000 done in 16:00. Use the comments section for details. There aren't any rules so you might as well do whatever is meaningful for you.

As tdekoekkoek so rightly says, focus on volume but if you want something a bit more specific, the Pete Plan has a special programme for the 5K.

http://thepeteplan.wordpress.com/5k-training/

Best wishes for a fast 5K.

Hi Tim. Congratulations on an excellent 5K that puts you right up there amongst the top 60+ lightweights. I'm sure you've got faster times to come. Your drag factor is probably about right for you and indicates a good technique - you've got to have good technique to make an effective catch at a low ...

The topic of 5k training was discussed recently on the British forum. http://www.concept2.co.uk/forum/viewtopic.php?f=4&t=18643 Pete Marston's comments are, as always, very helpful. One workout he recommends is 6x1k 1R done at 5k pace. For what it's worth, I've been doing 2x3k 6R at 5k pace (mainly ...

Did a 500m piece yesterday and pulled a 1:46, stroke rate was between 26-28. Thoughts? Well done. That performance predicts a 2K in 7.44. See Paul's Law on http://www.machars.net/# (scroll down because it's at the bottom of the page). Keep working on the faster rates. You're much better than you th...

I find though that if I row at higher rates (on ergs), that I tend to burn out quicker... The recovery of 24 SPM's is nice because I guess it lets me rest a bit before pulling again. Hi Eric. I'm beginning to get the impression that you're being held back by being a little overcautious. The 2K is a...

I do my erg tests a 24 SPM's .. Most people do their competitive 2Ks at a much faster rate than 24 SPM - usually at over 30 SPM. I'm sure you could improve your performance considerably by learning to row effectively at a faster rate - even with your current level of fitness and strength. As yehste...

Hi! You've obviously got talent if you can pull 2K in 8:02 at your age and size. I'm surprised your coach hasn't given you some specific advice. My main observation is that you're not going to make much progress on 3 or 4 30 minute workouts a week if you're really serious about the sport. If you wan...

Some experts advise you just to row and forget about the breathing as it will take care of itself! See the link below:

http://www.concept2.co.uk/training/answers.php?id=24

With my weight (200 lbs) and best 2k time (7:11) as a non-highly-trained rower, it calculates to 46.59 If a highly-trained rower (i.e. more efficient from better technique) of my weight could also only row a 7:11, that would seem to indicate that he had a lower VO2 max. But the calculator instead g...

In the morning, I have a light early breakfast (2 slices of toast with Marmite, which is a savoury yeast extract popular in the UK) and drink 2 litres of fluid - tea, fruit juice and water. 90 minutes later, I'll do my warm up and then a "serious" workout 2 hours after breakfast. In the evenings I'l...

You would do well to read the original WP document, whether you choose to follow it or not. I agree. It's a great document, though it's long and takes a several reads before you really get to understand it. But, as Mike Caviston says, if you can't take the time to read it, you won't have the time t...

Great piece of writing, tfj0. Just a thought, but why set off at 1:45 pace when you're aiming at 7:20 which is 1:50 pace average? My guess is that you'd get a much better time if you set out at 1:51 pace and held that for 1500 metres and then gave the last 500 everything you've got. Even pace rowing...