Best Workouts For Training?

[old] stephanies · Post by **[old] stephanies** » May 28th, 2005, 4:39 pm

Ok, so I was wondering what everyone thinks the best workouts are for endurance and training...

[old] neilb · Post by **[old] neilb** » May 29th, 2005, 7:05 am

Long and steady. Also if training rather than exercising you should look at following a specific training programme. Your 2k time is very good for your age but remember not to be too impatient. Any training programme should take account of your age and the fact that you still have some growing/developing over the nest few years. Do not rush; you have loads of time and are very lucky to have started rowing so early. Take the time to enjoy it. Neil

[old] H_2O · Post by **[old] H_2O** » May 29th, 2005, 9:26 am

You need the whole spectrum of aerobic workouts: long and steady 20-30 mins time trial 2 times 12-15 mins at 10K max pace 3 times 4-5 mins at pace slightly below max with liberal rests and long warmups, cooldowns. By the way your 2K time is really very good.

[old] JimR · Post by **[old] JimR** » May 29th, 2005, 9:04 pm

Assuming you can translate your erg time to a boat ... your erg time is incredible! I hope you have access to a rowing team/club, you could certainly get recruited to a college team in a couple years if you stay with it. As far as training ... find a coach and follow directions. Most of the time you should be doing workouts in the 8K range (plus warmup/cooldown) ... and most of that at lower rates (22-26) and steady paces. Try vairous distances, track the time and go faster each workout, by a little bit. JimR

[old] TomR/the elder · Post by **[old] TomR/the elder** » May 29th, 2005, 11:07 pm

Stephanie-- Have you read the "4x1000" thread? That might help you. Pay attention to the stuff toward the end, which is about much more than a 4x1k workout. Mike Caviston is a physiologist who works with the University of Mich women's crew, so his comments and his "Wolverine Plan" should give you some useful information. Tom

[old] allapologies916 · Post by **[old] allapologies916** » May 30th, 2005, 10:41 am

if your 2k is a 7:09, please let colleges know... they would drool all over you

[old] John Rupp · Post by **[old] John Rupp** » May 30th, 2005, 1:15 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(stephanies @ May 28 2005, 01:39 PM)</div></td></tr><tr><td class='quote'>Ok, so I was wondering what everyone thinks the best workouts are for endurance and training...[right] </td></tr></table> Keep doing what you've been doing. Ignore anyone and everyone who says anything differently.

[old] Bayko · Post by **[old] Bayko** » May 30th, 2005, 1:46 pm

John Rupp, go stand in a corner! Stephanie, first off congratulations on an already outstanding 2km time. TomR/the elder's advice to check out the 4 X 1000m post is an excellent suggestion. Especially since JimR recently added a long post of Q's & A's that Thomas had compiled of many of Mike Cavistion's helpful posts. That is a post worth saving to a folder on your compluter to refer back again and again. Likewise, reading through the full Wolverine Plan document will give you some good ideas for why some things are done the way that they are. You seem to have great potential, and are wise to seek out good advice early. Rick

[old] stephanies · Post by **[old] stephanies** » May 30th, 2005, 2:31 pm

Thanks everyone for replying. i'll check out the 4X1000 post, right after i write this. There is alot of good advise from everyone, I'm going to the Jr. National Team Development Camp, so i didn't want to go there and be out of shape, cause my crew season ended about 3 weeks ago.

[old] 15kaday · Post by **[old] 15kaday** » June 1st, 2005, 11:19 am

Thats pretty good for a girl and for your age. Just do something over 30 minutea a day. That will help you improve if thats what your after. If your just looking to maintain what you have 30 minutes 3 times a week will do it. If your looking to improve do something over 30 minutes, broken up into intervals of your choice. Intensity is up to you but just remember doing high intensity for long periods everyay can cause you to burn out and be tired throughout the day if you dont give your body time to recover.