Need Training Plan For Crash B's

[old] John Rupp · Post by **[old] John Rupp** » December 26th, 2005, 10:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(languagelady1 @ Dec 16 2005, 07:30 AM)</b></div></td></tr><tr><td class='quote'>Thanks John!<br /><br />You suggest 3 non-consecutive training days. Do you do other things on the "off" days? Longer, steady state pieces, or does that not go with this program? How about warm-up and cool-down periods for each of the training sessions? Is the 80% rate etc. based on a heart rate monitor or on the Concept 2 interactive guide table?[right] </td></tr></table><br /><br />Hi Beth. <br /><br />The program was developed by Gary Wise and also used by Dwayne Adams.<br /><br />My other days are longer easy distance and I believe Dwayne Adams does the same, though he does a lot of weight training too. <br /><br />It is good to develop a typical warm up and use the same one for all of your faster sessions. My own objective warming up is to get my CV system circulating well and so it will respond more quickly, but without doing so much that it tires me out. My preference is for a longer warmup though, so I can work into it gradually.<br /><br />Keep me posted on how you are doing. <br />

[old] David H. Davis · Post by **[old] David H. Davis** » December 30th, 2005, 11:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(languagelady1 @ Dec 9 2005, 12:19 PM)</b></div></td></tr><tr><td class='quote'>HI--sorry if this has been answered somewhere else. I've rowed for 4 years. I rowed in a competitive masters program last season, and have been maintaining my aerobic base. I know it is time to switch up my workouts to get ready for the CRASH-B race. I am a heavyweight 35 year old woman. I am able to row for 60 minutes at a 2:05, and my last 2K test (back in June before all of the aerobic work,) was a 7:40. I imagine I could do a 7:35 or so now. How realistic is it to drop a significant amount of time in 11 weeks--say to a 7:15? <br /><br />I have read so many options of workouts, but need to have an organized 4-5 day a week schedule. How do I decide where to start?<br /><br />Thanks so much!<br /><br />Beth <br /> </td></tr></table><br />

[old] gw1 · Post by **[old] gw1** » January 1st, 2006, 10:01 pm

<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'>Is the 80% rate etc. based on a heart rate monitor or on the Concept 2 interactive guide table? </td></tr></table><br /><br />Sorry i missed this thread. Here is the link to the C2 interactive calculator: <br /><br /><a href='http://www.machars.net/spi.php' target='_blank'>http://www.machars.net/spi.php</a> <br /><br />Use the 2K TIME FROM WATTS calculator, plug in your 2000m rate and it will determine your 70% rate etc.<br />The program C2 has on their website was written in the 80's and has been modified since, i should submit the new one. The script that i sent in years ago was the first doc i wrote on a computer, had no idea that a what a CAPS LOCK was! <br /><br />Cheers<br />Gary

[old] btreacy · Post by **[old] btreacy** » January 2nd, 2006, 1:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(languagelady1 @ Dec 9 2005, 02:19 PM)</b></div></td></tr><tr><td class='quote'>HI--sorry if this has been answered somewhere else. I've rowed for 4 years. I rowed in a competitive masters program last season, and have been maintaining my aerobic base. I know it is time to switch up my workouts to get ready for the CRASH-B race. I am a heavyweight 35 year old woman. I am able to row for 60 minutes at a 2:05, and my last 2K test (back in June before all of the aerobic work,) was a 7:40. I imagine I could do a 7:35 or so now. How realistic is it to drop a significant amount of time in 11 weeks--say to a 7:15? <br /><br />I have read so many options of workouts, but need to have an organized 4-5 day a week schedule. How do I decide where to start?<br /><br />Thanks so much!<br /><br />Beth <br /> </td></tr></table><br /><br /><br />I'm doing a 2km program on the uk site their is a link from this site to it min the training sectionyou have self select options to make a program to suit yourself. Those 2k's are a real killer. I'm currently at 7.19 mins and looking to get to a sub 7 mins.

[old] languagelady1 · Post by **[old] languagelady1** » January 2nd, 2006, 2:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 2 2006, 01:35 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(languagelady1 @ Dec 9 2005, 02:19 PM)</b></div></td></tr><tr><td class='quote'>HI--sorry if this has been answered somewhere else. I've rowed for 4 years. I rowed in a competitive masters program last season, and have been maintaining my aerobic base. I know it is time to switch up my workouts to get ready for the CRASH-B race. I am a heavyweight 35 year old woman. I am able to row for 60 minutes at a 2:05, and my last 2K test (back in June before all of the aerobic work,) was a 7:40. I imagine I could do a 7:35 or so now. How realistic is it to drop a significant amount of time in 11 weeks--say to a 7:15? <br /><br />I have read so many options of workouts, but need to have an organized 4-5 day a week schedule. How do I decide where to start?<br /><br />Thanks so much!<br /><br />Beth <br /> </td></tr></table><br /><br /><br />I'm doing a 2km program on the uk site their is a link from this site to it min the training sectionyou have self select options to make a program to suit yourself. Those 2k's are a real killer. I'm currently at 7.19 mins and looking to get to a sub 7 mins. <br /> </td></tr></table><br /><br />Wow, that is very ambitious to drop 20 seconds. Can't tell from your name what gender you are <br />

[old] Citroen · Post by **[old] Citroen** » January 2nd, 2006, 3:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 2 2006, 05:35 PM)</b></div></td></tr><tr><td class='quote'>I'm doing a 2km program on the UK site their is a link from this site to it in the training section you have self select options to make a program to suit yourself. Those 2k's are a real killer. I'm currently at 7.19 mins and looking to get to a sub 7 mins. <br /> </td></tr></table><br /><br />It's taken me 3 months of hard training to go from 7:14.1 to 6:59.0.<br />I've been using the Pete Plan.<br /><a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 409</a><br />

[old] btreacy · Post by **[old] btreacy** » January 3rd, 2006, 3:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jan 2 2006, 02:35 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 2 2006, 05:35 PM)</b></div></td></tr><tr><td class='quote'>I'm doing a 2km program on the UK site their is a link from this site to it in the training section you have self select options to make a program to suit yourself. Those 2k's are a real killer. I'm currently at 7.19 mins and looking to get to a sub 7 mins. <br /> </td></tr></table><br /><br />It's taken me 3 months of hard training to go from 7:14.1 to 6:59.0.<br />I've been using the Pete Plan.<br /><a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtopic.php?t=5409</a> <br /> </td></tr></table><br /><br />When you say hard training what are you doing - is a 20sec drop in 3-4 months unrealistic because "i have a dream" (a sub 7 min 2k) I'm using the 2k program on the uk sitye to help me get there<br />Brian

[old] Citroen · Post by **[old] Citroen** » January 3rd, 2006, 5:02 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 3 2006, 07:26 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jan 2 2006, 02:35 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 2 2006, 05:35 PM)</b></div></td></tr><tr><td class='quote'>I'm doing a 2km program on the UK site their is a link from this site to it in the training section you have self select options to make a program to suit yourself. Those 2k's are a real killer. I'm currently at 7.19 mins and looking to get to a sub 7 mins. <br /> </td></tr></table><br /><br />It's taken me 3 months of hard training to go from 7:14.1 to 6:59.0.<br />I've been using the Pete Plan.<br /><a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtopic.php?t=5409</a> <br /> </td></tr></table><br /><br />When you say hard training what are you doing - is a 20sec drop in 3-4 months unrealistic because "i have a dream" (a sub 7 min 2k) I'm using the 2k program on the uk sitye to help me get there<br />Brian <br /> </td></tr></table><br /><br />Have a look at my weblog - all the sessions in the run up to BIRC and beyond are documented. It's six days a week, 10K average per day. Some steady rowing, some intervals. I've rowed 1,264,016m since 10th Sept.<br /><br /><br />

[old] languagelady1 · Post by **[old] languagelady1** » February 14th, 2006, 3:58 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jan 3 2006, 04:02 PM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 3 2006, 07:26 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Jan 2 2006, 02:35 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Jan 2 2006, 05:35 PM)</b></div></td></tr><tr><td class='quote'>I'm doing a 2km program on the UK site their is a link from this site to it in the training section you have self select options to make a program to suit yourself. Those 2k's are a real killer. I'm currently at 7.19 mins and looking to get to a sub 7 mins.

<br /><div align="right"> </div><br /> </td></tr></table><br /><br />It's taken me 3 months of hard training to go from 7:14.1 to 6:59.0.<br />I've been using the Pete Plan.<br /><a href="http://www.concept2.co.uk/forum/viewtopic.php?t=5409" target="_blank">http://www.concept2.co.uk/forum/viewtop ... 409</a><br /><div align="right"> </div><br /> </td></tr></table><br /><br />When you say hard training what are you doing - is a 20sec drop in 3-4 months unrealistic because "i have a dream" (a sub 7 min 2k) I'm using the 2k program on the uk sitye to help me get there<br />Brian

<br /><div align="right"> </div><br /> </td></tr></table><br /><br />Have a look at my weblog - all the sessions in the run up to BIRC and beyond are documented. It's six days a week, 10K average per day. Some steady rowing, some intervals. I've rowed 1,264,016m since 10th Sept.<br /> </td></tr></table><br /><br /><br />WOW, that is an intense schedule, but you've done a fab. job with your improvement. I did not do as well as I wanted in the BURN this time around--will have to try again at another erg race!

<br /><br />You guys keep up the good work!<br /><br />:) Beth

[old] Ben Rea · Post by **[old] Ben Rea** » February 14th, 2006, 9:16 pm

well what were you results? how did you do at the crash-b's? or were you talking about the 2006 crash b-s?

[old] languagelady1 · Post by **[old] languagelady1** » February 15th, 2006, 8:24 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 14 2006, 08:16 PM) </b></div></td></tr><tr><td class='quote'>well what were you results? how did you do at the crash-b's? or were you talking about the 2006 crash b-s?<br /> </td></tr></table><br /><br />Ben, thanks for asking...I actually only ended up doing the Baltimore BURN. I'm not going to do the CRASH-B until next year. a) My training did not get me where I wanted to be...PRd at a 7:38.3 back in January. Really wanted a 7:30 before going to Boston, so I'll try for next year--8) came down with some chest cold thing 2 weeks prior to the race--was happy it only lasted a week, but I think I brought it back on myself after doing the 2K--have been coughing since. Only did a 7:46.1

<br /><br />So, that's really frustrating after putting in all this work, but I believe some lessons were learned.<br /><br />Good thing I had some really supportive, helpful folks there who gave me some feedback afterwards. Mike McGuirk and Rock Singewald were there cheering me on (THANKS, GUYS!), and I got some good feedback about needing to strengthen my upper body so I can finish better.<br /><br />So, it's off to the gym I go--again!<br /><br />Beth

[old] Ben Rea · Post by **[old] Ben Rea** » February 15th, 2006, 8:17 pm

you should have tried crash-b's this year, you wouldnt have done to badley, i dont know what age group you are though, but that sounds like a great score!

[old] languagelady1 · Post by **[old] languagelady1** » February 18th, 2006, 10:33 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 15 2006, 07:17 PM) </b></div></td></tr><tr><td class='quote'>you should have tried crash-b's this year, you wouldnt have done to badley, i dont know what age group you are though, but that sounds like a great score!<br /> </td></tr></table><br /><br />Hey Ben, thanks for that encouragement

<br /><br />I'm a 36 y/o 5'11" heavyweight . I guess next week is the CRASH-B? <br /><br />I talked to my doctor yesterday after coughing ALL week again. Got some medicine and am giving the gym a go today. I truly have not trained in the last 3 weeks, which really stinks! <br /><br />My real goal is to do OK with Baltimore Rowing Club on the water at Diamond State Regatta and World's in New Jersey this year. I want that PR before September! <br /><br />Anyhow, long way to say "thanks!"<br /><br />Beth<br /><br />

[old] Ben Rea · Post by **[old] Ben Rea** » February 19th, 2006, 9:23 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(languagelady1 @ Feb 18 2006, 09:33 AM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 15 2006, 07:17 PM) </b></div></td></tr><tr><td class='quote'>you should have tried crash-b's this year, you wouldnt have done to badley, i dont know what age group you are though, but that sounds like a great score!<br /> </td></tr></table><br /><br />Hey Ben, thanks for that encouragement

<br /><br />I'm a 36 y/o 5'11" heavyweight . I guess next week is the CRASH-B? <br /><br />I talked to my doctor yesterday after coughing ALL week again. Got some medicine and am giving the gym a go today. I truly have not trained in the last 3 weeks, which really stinks! <br /><br />My real goal is to do OK with Baltimore Rowing Club on the water at Diamond State Regatta and World's in New Jersey this year. I want that PR before September! <br /><br />Anyhow, long way to say "thanks!"<br /><br />Beth<br /><br />

<br /> </td></tr></table><br /><br /><br />crash b's were last week i think

<br /><br /><br /><br />5'11" !!! your a tall girl!

<br /><br /><br />good luck with the baltimore rowing club!<br />

[old] languagelady1 · Post by **[old] languagelady1** » February 21st, 2006, 6:51 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 19 2006, 08:23 AM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(languagelady1 @ Feb 18 2006, 09:33 AM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Feb 15 2006, 07:17 PM) </b></div></td></tr><tr><td class='quote'>you should have tried crash-b's this year, you wouldnt have done to badley, i dont know what age group you are though, but that sounds like a great score!<br /> </td></tr></table><br /><br />Hey Ben, thanks for that encouragement

<br /><br />I'm a 36 y/o 5'11" heavyweight . I guess next week is the CRASH-B? <br /><br />I talked to my doctor yesterday after coughing ALL week again. Got some medicine and am giving the gym a go today. I truly have not trained in the last 3 weeks, which really stinks! <br /><br />My real goal is to do OK with Baltimore Rowing Club on the water at Diamond State Regatta and World's in New Jersey this year. I want that PR before September! <br /><br />Anyhow, long way to say "thanks!"<br /><br /><br /><br />

<br /> </td></tr></table><br /><br /><br />crash b's were last week i think

<br /><br /><br /><br />5'11" !!! your a tall girl!

<br /><br /><br />good luck with the baltimore rowing club!<br /> </td></tr></table><br />

<br /><br />It's hard to hide being this tall...<br /><br />Beth