Erg Improvement

[[old] bigsteve894]

i have been rowing on my high school's rowing team for 2 seasons, spring 2005 and fall 006. I have two goals so far for the spring season: 1) i want a 2k time under 6:30 and 2) i want a 500 under 1:20. Currently, my times for the 2k and 500 are 6:58.5 and 1:29.8 respectively. However i am unsure on what pieces or training i should be doing to achieve my goals. my team isn't planning to start conditioning until the start of january. what should i do til then.<br /><br />Thanks,<br />Steve

[[old] Rate35]

<!--QuoteBegin-bigsteve894+Nov 13 2005, 11:15 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(bigsteve894 @ Nov 13 2005, 11:15 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->i have been rowing on my high school's rowing team for 2 seasons, spring 2005 and fall 006.  I have two goals so far for the spring season: 1) i want a 2k time under 6:30 and 2) i want a 500 under 1:20.  Currently, my times for the 2k and 500 are 6:58.5 and 1:29.8 respectively.  However i am unsure on what pieces or training i should be doing to achieve my goals.  my team isn't planning to start conditioning until the start of january.  what should i do til then.<br /><br />Thanks,<br />Steve <br /> </td></tr></table><br /><br /><br />If you have access to an erg try and do things like two 1000m pieces in a day, 4 500m pieces, just to make sure you row that 2000m each day. In the summer I did that at the ymca along with running and biking and I got my erg time from 7 16 to 7 08 in one month, done on the same erg. I did a 2k once every week to watch my improvement.<br /><br />If you dont have acess to an erg, do running and cardio workouts like leg raises, pushups, some weights, etc. For the past 3 months I've be doing 50 pushups 50 leg raises, 50 crunches and some weights before I go to sleep, I've noticed a dramatic change in my fitness level since then.<br /><br />Main line, keep yourself fit!<br /><br />Good luck