Off Season Training Ideas?

[old] trish_s · Post by **[old] trish_s** » June 3rd, 2004, 6:25 pm

Hi, I'm fairly new to rowing, I just completed two novice seasons. In the short time that I have done rowing I have fallen completly in love with it! Now here's my challenge: erg workouts! I need some ideas for erg workouts I can do over the summer so I'm still in shape for fall season. If the info helps I'm a 5'10" women's heavyweight and my best 2,000M time is 7:52.9 (w/ a 24 SMP average). Thanks in advance! Trish

[old] jjpisano · Post by **[old] jjpisano** » June 7th, 2004, 12:09 pm

Trish: Generally, to improve the most, long slow distance is the way to go. How slow is slow? How long distance is long distance? Regarding the first question: slow is 60% of 2k intensity. Your 2k is around 7: 52. But do you know what yor watts for that intensity is? Probably around 210 watts, I'm guessing. So my guess for you is that you should be doing long slow distance work at 60% of 210 watts which is about 126 watts. (You might want to actually check the actual watts of a 7:52 2k pace.) 126 watts may seem like a piece of cake for you but do this for a long distance and you will be tired. What is long distance: how about an hour? I imagine if you are a rower your practices last much longer than an hour. Of course, it's not all rowing but lots of rest built in. You don't start at 60% intensity for an hour. You slowly progress to a higher and higher percentage of the hour at 60% intensity, while slowly decreasing the percentage of the hour paddling. You can figure out ways for yourself how to slowly but surely to increase the percentage of the hour involved in work. I have my own method; others have theirs. If you need some ideas, I'd be happy to give you some ideas in another post. Other little added details that I would recommend: Try rowing at around 10 meters per stroke - I really can't give you any good reason for this other than it gives you a reasonably good recovery to drive ratio. Try rowing strapless - I do almost all my training rowing strapless. Everything up to 80% intensity i.e. anaerobic threshold. I believe that it helps with your technique and helps you translate all your power onto the handle and less onto the foot straps. Concentrate on each stroke when your actually doing the work. When your paddling or recovering forget about the monitor but when your actually doing the 60% work keep your eye on the stroke rate and the watts or pace. It's easy to just do an hour and listen to music or do whatever but in that case your intensity will slip and the training effect will not be as great. By the way, I'm no expert. I'm just a guy who has been hanging around the forum for about 2 years. Since you've had a paucity of responses to your initial question, my response to you may still be helpful despite being a non-expert. Jim Pisano

[old] trish_s · Post by **[old] trish_s** » June 7th, 2004, 8:53 pm

Thanks, Jim! ~Trish

[old] John Rupp · Post by **[old] John Rupp** » June 7th, 2004, 9:41 pm

Hi Trish, I use the 2k meters per stroke for all distances. A goal for the off season would be to increase your distance per week, and to increase the number of meters you can row in an hour, at any stroke rate. Your 2k time at 24 spm is very good, but that is a very low rate for a 2k, so would work at keeping the intensity in your rowing at higher ratings for 30 minutes to an hour, at least 30 spm. This is in addition to any slow rate rowing, or rather any slow rate rowing would be in addition to this. Other exercises, such as running and jump rope, are helpful too.