Total Newbie To Competition

[[old] Debbie-K]

I have decided to stop dusting my D and actually use it to train for competition. My goal is the indoor in Toronto usually January-ish and if that goes well the CRASH B<br /><br />My current 2k is 10:02, not great but the humidity really makes it hard especially since I am still recovering from bronchitis. My goal is getting to 7:30 for January. Think it is possible? <br /><br />I want to still have a life so only plan on working out 4 days a week<br />Sun, Tues, Thurs row and weights<br />Sat swim and yogalates (yoga combined with pilates)<br /><br />CRASH question. What is "Master" level? I know I am HWT and what age bracket but am stumped on being a master....<br /><br />I know I may be pushing the time reduction but if you don't have a goal where's the motivation. I gave up on the "row so I can loose the last 17lbs" logic even though it is still true.<br /><br />Any tips would be appreciated.

[[old] kit44]

Hi, Debbie<br />I confess I've been waiting to see if anyone else would rspond - I think of myself as a newbie, though I've been rowing pretty steadily for 2 1/2 years. I think you're being pretty ambitious with your time reduction, but , to quote Robert Browning, "a man's reach must exceed his grasp or what's a heaven for?" I wish you luck! <br />As for how to get there in four months, only working out four times a week, I'd suggest you head in two directions: - one - work on increasing your distance while maintaining your pace and stroke rate - i.e. increase to 3, 4 and 5km steady row at your current 2 k pace; and two - do shorter spurts at a faster pace/stroke rate. Try for 8 x 500m with 1-2 min rest/easy rowing between, working on getting your pace down. I often do 10 x 500m, slow for the first and last, but trying to do at least 4 (or 2k) under my pb pace for 2k.<br />So a good weekly workout would be - two distance rows at 2:30, two intervals - check out the C2 training forum for more variation on both distance and intervals. They've got a lot of different workouts to keep yourself from getting stale while you work towards your goal. Good Luck!