Need A Train Plan For 2 Weeks

[[old] aligilli]

My local gym is sponsoring an erg contest on January 1st. Its a 2k piece. My current PB 2k piece is 1.57/500m or 7:48. To win, I estimate that I would need to go under 1:50.<br /><br />I just want a training plan to get myself in better shape, faster splits and much much more endurance.<br /><br />thanks.

[[old] Ray79]

<!--QuoteBegin-aligilli+Dec 9 2005, 10:42 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aligilli @ Dec 9 2005, 10:42 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My local gym is sponsoring an erg contest on January 1st. Its a 2k piece. My current PB 2k piece is 1.57/500m or 7:48. To win, I estimate that I would need to go under 1:50.<br /><br />I just want a training plan to get myself in better shape, faster splits and much much more endurance.<br /><br />thanks. <br /> </td></tr></table><br /><br />I doubt that you would be able to make those sort of improvements given the limited time that you have. You are talking about a 28+ second improvement in your current 2km in 2 weeks. <br />The only thing i could suggest would be interval sessions such as 8 x 500m with 3:30 rest. These should be carried out at 2km - 2 (1:55/500m). Check out the descriptions in the Pete Plan <a href='http://www.machars.net/peteplan.htm' target='_blank'>Here</a>. Another good session I feel for building stroke power is 30mins @ r20. Its a tough session.<br />Best of luck, and dont party too hard on New Years Eve <br />

[[old] aligilli]

Is the Pete's Plan for weaker rowers like me? Just to give an idea, it is very challenging for me to row 15k no matter what pace. <br /><br /><!--QuoteBegin-Ray79+Dec 9 2005, 12:16 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 9 2005, 12:16 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-aligilli+Dec 9 2005, 10:42 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aligilli @ Dec 9 2005, 10:42 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My local gym is sponsoring an erg contest on January 1st. Its a 2k piece. My current PB 2k piece is 1.57/500m or 7:48. To win, I estimate that I would need to go under 1:50.<br /><br />I just want a training plan to get myself in better shape, faster splits and much much more endurance.<br /><br />thanks. <br /> </td></tr></table><br /><br />I doubt that you would be able to make those sort of improvements given the limited time that you have. You are talking about a 28+ second improvement in your current 2km in 2 weeks. <br />The only thing i could suggest would be interval sessions such as 8 x 500m with 3:30 rest. These should be carried out at 2km - 2 (1:55/500m). Check out the descriptions in the Pete Plan <a href='http://www.machars.net/peteplan.htm' target='_blank'>Here</a>. Another good session I feel for building stroke power is 30mins @ r20. Its a tough session.<br />Best of luck, and dont party too hard on New Years Eve <br /> </td></tr></table><br />

[[old] Citroen]

<!--QuoteBegin-aligilli+Dec 9 2005, 05:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aligilli @ Dec 9 2005, 05:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Is the Pete's Plan for weaker rowers like me? Just to give an idea, it is very challenging for me to row 15k no matter what pace. <br /> </td></tr></table><br /><br />The long steady distance pieces are 8K to 15K (or somewhere between 32mins and an hour (for me)). The Pete Plan is for anybody who's a keen rower. You can make it as hard or as easy as you need - there are no prescribed pace or stroke rates. The main part of the plan is the intervals. Each time row the last interval hard, measure this week's session, take an average split and use that as the target pace for the same workout in three week's time. (If you have a PM3 and a logcard that is done for you with the "ReRow" function.)<br /><br />With the flexibility for the long steady rows you can choose 30', 10K, 40', 12K, 60' or 15K. With no prescribed pace or stroke rate you can do some of those rate capped at 20SPM. <br /><br />There's a good variety of workouts, so you don't get bored and each workout (unless you go for the longer steady distances) should be completed in an hour (so, if you're pressed for time, you can row at lunchtime). I did the Pete Plan for 10 weeks before BIRC and got my 2K down from 7:14.1 (July 2005) to 7:10.0 (1st Nov 2005) to a good result at BIRC 7:04.9 (current PB).<br /><br />You've not given the normal stats; age, weight, height (and gender). Bear in mind that Pete Marston is 27, 5ft11 and 87Kg.

[[old] grams]

Tough workouts will help, however you should take a look at any weaknesses you might have in your stroke form too. It may sound counterintuitive but if you set up a mirror in front of your erg anddo some 10meters/stroke 20 strokes per minute stuff (not a fast workout for sure) you may discover that you are doing something 'wrong' (opening your back too early or engaging your arms too soon for instance). Developing a better stroke could make a real difference in lowering your times if you have only 2 weeks.<br /><br />grams (not a speed racer)

[[old] adkmurray]

<!--QuoteBegin-Ray79+Dec 9 2005, 01:16 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 9 2005, 01:16 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-aligilli+Dec 9 2005, 10:42 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aligilli @ Dec 9 2005, 10:42 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->My local gym is sponsoring an erg contest on January 1st. Its a 2k piece. My current PB 2k piece is 1.57/500m or 7:48. To win, I estimate that I would need to go under 1:50.<br /><br />I just want a training plan to get myself in better shape, faster splits and much much more endurance.<br /><br />thanks. <br /> </td></tr></table><br /><br />I doubt that you would be able to make those sort of improvements given the limited time that you have. You are talking about a 28+ second improvement in your current 2km in 2 weeks. <br />The only thing i could suggest would be interval sessions such as 8 x 500m with 3:30 rest. These should be carried out at 2km - 2 (1:55/500m). Check out the descriptions in the Pete Plan <a href='http://www.machars.net/peteplan.htm' target='_blank'>Here</a>. Another good session I feel for building stroke power is 30mins @ r20. Its a tough session.<br />Best of luck, and dont party too hard on New Years Eve <br /> </td></tr></table><br />Ray,<br />Checked out Marston's Plan and don't quite understand it. What does the 2K-2/3, 2k+15, 2K+12, 2K+3/1 mean? Thanks,<br />Jim

[[old] Ray79]

<!--QuoteBegin-adkmurray+Dec 9 2005, 07:03 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(adkmurray @ Dec 9 2005, 07:03 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ray,<br />Checked out Marston's Plan and don't quite understand it.  What does the 2K-2/3, 2k+15, 2K+12, 2K+3/1 mean?  Thanks,<br />Jim <br /> </td></tr></table><br /><br />Ok, it is not as complicated as it first seems. It is basically instruction on the pace you should be setting given your current PB for 2km. In your case we will take this as 1:57.<br />2k - 2/3 means about 2 or 3 seconds below your 2km pace, so 1:55 in this case and so on. 2k + 15 means 15 seconds above your 2km pace (2:12/500m).<br />2k + 12 is 2:09/500m<br />etc.<br /><br />As Citroen said a couple of posts ago<br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The long steady distance pieces are 8K to 15K (or somewhere between 32mins and an hour (for me)). The Pete Plan is for anybody who's a keen rower. You can make it as hard or as easy as you need - there are no prescribed pace or stroke rates. The main part of the plan is the intervals. Each time row the last interval hard, measure this week's session, take an average split and use that as the target pace for the same workout in three week's time. (If you have a PM3 and a logcard that is done for you with the "ReRow" function.)<br /><br />With the flexibility for the long steady rows you can choose 30', 10K, 40', 12K, 60' or 15K. With no prescribed pace or stroke rate you can do some of those rate capped at 20SPM. </td></tr></table><br /><br />Keep it flexible on the long stuff, it will stop you from getting bored. And even after you have won this competition (I have great faith in you) you should stick at it and see how far you can progress, and then maybe look at some different plans dotted around the forum.<br /><br />All the best, and hope this helps<br />

[[old] adkmurray]

<!--QuoteBegin-Ray79+Dec 10 2005, 07:31 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 10 2005, 07:31 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-adkmurray+Dec 9 2005, 07:03 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(adkmurray @ Dec 9 2005, 07:03 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Ray,<br />Checked out Marston's Plan and don't quite understand it.  What does the 2K-2/3, 2k+15, 2K+12, 2K+3/1 mean?  Thanks,<br />Jim <br /> </td></tr></table><br /><br />Ok, it is not as complicated as it first seems. It is basically instruction on the pace you should be setting given your current PB for 2km. In your case we will take this as 1:57.<br />2k - 2/3 means about 2 or 3 seconds below your 2km pace, so 1:55 in this case and so on. 2k + 15 means 15 seconds above your 2km pace (2:12/500m).<br />2k + 12 is 2:09/500m<br />etc.<br /><br />As Citroen said a couple of posts ago<br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->The long steady distance pieces are 8K to 15K (or somewhere between 32mins and an hour (for me)). The Pete Plan is for anybody who's a keen rower. You can make it as hard or as easy as you need - there are no prescribed pace or stroke rates. The main part of the plan is the intervals. Each time row the last interval hard, measure this week's session, take an average split and use that as the target pace for the same workout in three week's time. (If you have a PM3 and a logcard that is done for you with the "ReRow" function.)<br /><br />With the flexibility for the long steady rows you can choose 30', 10K, 40', 12K, 60' or 15K. With no prescribed pace or stroke rate you can do some of those rate capped at 20SPM. </td></tr></table><br /><br />Keep it flexible on the long stuff, it will stop you from getting bored. And even after you have won this competition (I have great faith in you) you should stick at it and see how far you can progress, and then maybe look at some different plans dotted around the forum.<br /><br />All the best, and hope this helps <br /> </td></tr></table><br /><br />Thanks Ray. Appreciate it.<br />Jim