Concept2 Forum

T_M
Doing a great job but you've been hovering around that 2:00 / 500 for too long. Time to reach into the tank a little.

Wow I guess you know you are bored when you need distractions such as tv, facebook, emails and i phones. Put down the gadgets and start living in the real world. Focus on the purpose and desired outcome of your training. Understanding that the exercise itself is a "means to an end" is key. It sounds...

20 mins @ 1:54
10 mins of intervals
30 secs under 1:40 / 90 secs under 1:58
2k cool down

1k warm up
intervals variable /3 mins rest
1. 750m @ 1:38.2
2. 650m @ 1:38.5
3 550m @ 1:37.0
4. 450m @ 1:36.0
2k cool down

30 mins @ 1:53.8
1k @ 1:42
2 x 200m @ 1:23
2k cool down

Big day
7am. 30 mins on stationary bike. level 12 90 - 95 rpm.
3pm. weights... chest and triceps
Evening
2k warm up
350m @ 1:19.6
250m @ 1:18.8
150m @ 1:17.1
1k cool down

20 mins @ 1:53.4
4 x 500 @ 1:34 3 mins rest
2ks @ 1:53.8

Ralph I really like the look of your training schedule for these rows. My race is 8 weeks away but it includes a 500 and a 4 minute event as opposed to the 1k. The extra two weeks should allow me to continue the pattern of descending times to suit the 4 minutes. I have done a 1k in 3:02 and 1270 met...

3x 2k
1. @ 1:54 warm up
2. @ 1:46.6
3. @ 1:44.7
500m 1:34.6
300 @ 1:19.8
3 x 300 1 min rest Ave 1:32
10 mins on bike
5 mins on cross trainer....high humidity....sweating like a b@stard
2 glasses of wine with dinner...it is the holidays

3 ks @ 1:54
3 x 200m @ 1:17 30 secs rest
2 ks cool down.

Your weights should be directed towards strength. Basic movements are key....bench press, squats, deadlifts etc. No peaking exercises. There is a great article by Terry Oneill on preparing for the British Indoor Championships with an excellent 6 week lead up training plan. Google "Mens Health Magazi...

Weights legs and shoulders
1k warm up
2ks 1:44
4 x 350m @ 1:33 ave 1 min rest
2ks cool down

After a 30 minute row I always feel like a couple of sprints.
Try 5 x 200m with 1 minute break in between. Follow this with a couple of ks on the bike to cool down. Running on a treadmill is like watching soccer......life's too short.

Nice work Bob.

Daniel..........hopefully his head feels worse than your hand.

Yesterday
30 mins @ 1:49
Today
15 mins pushing with legs only at 1:54
2ks interval....300m @ 2:00 followed by 200m @ 1:30.......7:18 overall
10 mins on stationary bike cool down