Help Give Me A Training Program

[old] Josh · Post by **[old] Josh** » July 26th, 2004, 10:51 pm

I am relatively new to erging and my goal is to improve my 2k time (currently 6:38 and have a goal of 6:25 by Crash-B's). I have been fooling around with different workouts but I feel now is the point to really figure out the best way of doing things. Ive heard that since its so early in the season that I should be doing longer pieces and I have been. If im looking to erg mayb 6 times a week what should I do? mayb 4 long pieces and 2 short? When doing my long pieces is it best to do them strapless? During long pieces should I put the damper setting on, above, or below my 2k setting? Is it a bad idea to use the erg twice a day- once for long pieces and once for short? I basically want the best and most rigorous training program possible cuz I want to improve my time as much as possible. I understand about burning out and all and if I feel its coming to that ill take as much rest as I need. Please dont hold back on me, I want the ultimate training program, give it to me even if u dont think I can handle it, if I cant then ill work towards eventually being able to do it.

[old] John Rupp · Post by **[old] John Rupp** » July 26th, 2004, 11:35 pm

The Australian Program and the Pete Plan are good ones. <a href='http://concept2.ipbhost.com/index.php?s ... australian' target='_blank'>http://concept2.ipbhost.com/index.php?s ... tralian</a>

[old] jamesg · Post by **[old] jamesg** » July 27th, 2004, 1:14 am

The most complete use-as-is programme for racing seems to be the interactive on the UK site. Put in your fitness level, sessions per week, weeks to race and it serves it all up on a plate. Which is when the chewing starts, but that's up to you because you select your 2k test time to set (in proportion) the band paces. Not that training has to be hard or painful: the good old nopnog days are long buried.

[old] Josh · Post by **[old] Josh** » July 27th, 2004, 1:21 am

Thanks a lot. It says for the intervals part of the wolverine plan to keep my stroke rate constant but it doesnt say what it should be at. Should my stroke rate stay at the rate I do my 2k at? Should my fartlek workouts be at a considerably faster pace than my interval training? and if so should my stroke rate be faster for the fartleks also? For the negative split training I dont have a heart rate monitor so should I just do my pieces at around 2k+5 pace or so instead of 80% heart rate? I think what I might do is use the wolverine plan for the 3 days a week that it takes up and I was thinking about filling 3 more days of the week with long endurance pieces, does that sound like a good idea? If I decide to do long endurance pieces that are 30-60 min where should my damper setting be, how fast should my stroke rate be, and should I do it strapless?

[old] Josh · Post by **[old] Josh** » July 27th, 2004, 1:25 am

Can you please give me the link to the UK site?

[old] Couch Potato · Post by **[old] Couch Potato** » July 27th, 2004, 3:47 am

<a href='http://www.concept2.co.uk/training/interactive.php' target='_blank'>UK interactive training program</a>

[old] Josh · Post by **[old] Josh** » July 27th, 2004, 3:15 pm

correction: i meant to say the Gary Wise Australian plan not the wolverine plan.

[old] DIESEL · Post by **[old] DIESEL** » July 27th, 2004, 4:40 pm

Hey Josh, I would highly recommend giving the Wolverine Plan a try, as written. It sounds like you're really amped to go fast, which is all well and good, but you also have to realize that isn't something that happens overnight, it's a process. That being said, I think the WP, of all the plans available on these boards is the most complete and thought out. Also, I think the results (Caviston's erg WR and 4 UMich rowers on the Olympic Team) bear this out as testimony of its effectiveness. I have been on it for 3 weeks now, and have never rowed the volume I am rowing now while still feeling so fresh. (Following Caviston's recommendations - I am doing WP level 4s and 2 level 3's a week for a total of about 120K a week over 8 sessions. I will start throwing level 2 and level 1 on alternating weeks in September). The genius of the program, in my opinion, is in its systematic rate capping and slow but steady progression. i.e. it keeps you going faster and longer, but you are so wrapped up in keeping track of the complex system of spms and splits that the time vaporizes in a flash and your workout is over before you know it. In short, it makes you fast as hell and keeps you from burning out. Yes, row strapless, at low spm (sub 28) it makes all the difference in the world. Your legs will hate you that first week, but man will your technique improve! It exposes a lot of sloppy habits on the erg. Make sure your diet is on point, and you are getting enough rest. Although the weights are a controversial issue, I say you should throw in 2-3 sessions a week. Caviston does it, hell even Big Dwayne from these forums does it 5x a week! !! And he's rocking a 5:47 at age 39!! So.. I think there's something to be said for that. I personally do all my Level 3 and 4 work strapless at 115-120 drag factor (around 3.5 on the Model C at the gym) and would probably pull a 2k at around 120-125. If you did WP from now until next Feb. - you will probably obliterate 6:25 2K. Just a hunch. Hope this helps, D

[old] John Rupp · Post by **[old] John Rupp** » July 27th, 2004, 6:11 pm

Josh, Gary Wise and Dwayne Adams could answer your questions about how they use the Australian Program. I understand it is also used by world record holder Lisa Schlenker and men's hwt Jamie Schroeder. Based on what I think they might say, first of all follow the instructions in the program, keeping your stroke long and your breathing relaxed. Stroke rate is the same as your 2k for 2k pace, slightly less for longer pieces, and faster for sprints. My impression is you keep a free constant stroke rate, with the intention of getting the fastest times possible. The focus is on getting your times down. Yes the fartlek sprint session is a considerably faster pace and rate than the interval pace session. For the negative split training I would go by feel, focusing on improving your times and getting faster each week. Keep a slight reserve each time so you can keep improving each week. The other days are filled with long endurance pieces, as you said. See the thread about damper settings, or use the damper that you feel most comfortable at the fastest pace for each speed. Your goal is to get the fastest times possible for the sessions, so I would use the straps, as this is what you'll be doing in your time trials and races. Perhaps Gary Wise and Dwayne Adams could comment further on these things.

[old] John Rupp · Post by **[old] John Rupp** » July 27th, 2004, 6:15 pm

Here is the thread on damper settings: <a href='http://concept2.ipbhost.com/index.php?showtopic=239&hl=' target='_blank'>http://concept2.ipbhost.com/index.php?s ... Dwayne Adams' comments about drag factor are here: <a href='http://concept2.ipbhost.com/index.php?s ... 3&st=0&hl=' target='_blank'>http://concept2.ipbhost.com/index.php?s ... t=0&hl=</a>

[old] gw1 · Post by **[old] gw1** » July 27th, 2004, 10:36 pm

John / Josh, Thanks for your interest in the Aussie Surfboat old program. I wrote this program in pencil on a blank piece of paper back in the late 80's. At that time 2500m was the "time trial" piece that rowers were tested at. When i moved to the US and discovered computers in the early 90's this was the first thing I had ever typed, hence at the time I had not discovered the CAPS button. When my first 2000m time was submitted to Concept many years ago, some one had asked for a copy of the program I used. When I sent it in I did not think anything of it, or that anyone would even see it until the last few years when rowers started to PM me. The Aussie program was written in a much less scientific time. Today I am 8 weeks away from rowing in the World Surfboat titles in Italy and while I am doing the fartlek pieces, I have incorperated some of the great info i've learnt from other contributors to this forum such as Ranger and Pirate. Specifically sets of strapless 500's @ 20 spm working towards 10 sub 1:45.0 sets. With all this said, Josh find a damper setting that works best for your 500m, 2000m, and 5000m pieces. Settings are very individual. When the Aussie program was written it was for Surfboat rowers to train when they could not be in a boat with their crew and those wanting to attempt a time trail. During this process also establish your damper settings, 500 interval rate and most productive stroke rate for these distances. Write these all down and use them as your guildlines for your progress. Re, your question about 80% effort. When this was written we were no where near as detailed and scientific as we are today. Then, 100% meant have a bucket close by, 80% you better be thinking about the bucket and 70% you better not even be thinking about conducting a conversation with any one! Lastly, yes fartlek effort pieces are flat out, rest pieces are just that sit tall, focusing on form and breathing. Hope this helps Gary

[old] Josh · Post by **[old] Josh** » July 27th, 2004, 11:59 pm

I will play around with the different programs and think about it a lot before committing to one just yet because I have til February, but these are excellent programs. Thanks DIESEL for recommending the Wolverine Plan to try, it took a lot of reading to finally understand level 4 but I figured it out. It sounds like a brilliant plan to me. I have been doing a lot of weight training. I have been weight training for years and playing other sports when I discovered my love for rowing. I then tried out the erg and discovered I was getting times right away that people work hard for a long time to reach and I think I owe a lot of this big head start to weightlifting. I will certainly give the wolverine plan a go and see how it works for me. JOHN: Thanks for your help with giving me good programs to work with and for the threads. GARY: You helped a lot. Thank you. I will certainly give your plan a try. Thanks everyone who posted on this page for helping me out.

[old] Coach Gus · Post by **[old] Coach Gus** » July 28th, 2004, 12:11 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gw1 @ Jul 27 2004, 06:36 PM)</td></tr><tr><td class='quote'> Lastly, yes fartlek effort pieces are flat out  </td></tr></table> Fartlek means speed play and can be of any variety. They don't have to be flat out though they can be. You can be as creative as your mind allows. Fartleks can be different combinations of pace, duration, stroke rate. They don't have to be a set equal amount. On long sessions, if you watch TV or listen to music, it can be fun to go faster for just the commercials or every other song or whatever else you want to do. It does make a long session less boring for some.

[old] gw1 · Post by **[old] gw1** » July 28th, 2004, 10:16 am

Fartlek means speed play and can be of any variety. They don't have to be flat out though they can be. You can be as creative as your mind allows. Fartleks can be different combinations of pace, duration, stroke rate. They don't have to be a set equal amount. On long sessions, if you watch TV or listen to music, it can be fun to go faster for just the commercials or every other song or whatever else you want to do. It does make a long session less boring for some. Coach Gus, My answer to Josh was in reference to The Aussie fartlek pieces, in this particular program the max fartlek effort piece is only 80 strokes for which I would recommend 100% sustainable effort. Yes stroke rate and pace may vary between the 10 stroke (off the start) effort to the 80 stroke (past the break) effort, my flat reference is to effort! Gary

[old] Thomas · Post by **[old] Thomas** » July 28th, 2004, 2:40 pm

gw1, When following your program, what do you do on what appears to be the non-rowing/erg days? Thomas