Concept2 Forum

Hi folks,<br />I'm going to a local ERGatta in early March, mostly to watch other people row and pick up some pointers on how I can improve. For my age group, the only competition is a 1K. Right now, I'm on a self-set mission to finish 1000k my the end of March so most of my workouts are 15-20k at a clip. I'd like some suggestions on how to train for the 1k sprint that integrates into my overall 1000k goal. Hopefully these goals won't contradict each other too much with respect to the training needed to accomplish them.<br /><br />As I said, it will be valuable for me just to see other people row and to pick up some advice. Thanks in advance<br />Kim

<!--QuoteBegin-medicineman+Jan 30 2006, 05:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(medicineman @ Jan 30 2006, 05:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'd like some suggestions on how to train for the 1k sprint that integrates into my overall 1000k goal. Hopefully these goals won't contradict each other too much with respect to the training needed to accomplish them. <br /> </td></tr></table><br /><br />Try rowing 8*250m intervals with 1'45" rest or 4*500m intervals with 3'30" rest. Try rowing some of your long steady session as 30' rate restricted to 20strokes per min.

[/quote]<br /><br />Try rowing 8*250m intervals with 1'45" rest or 4*500m intervals with 3'30" rest. Try rowing some of your long steady session as 30' rate restricted to 20strokes per min. <br />[/quote]<br /><br />What do you mean by this?

<!--QuoteBegin-medicineman+Jan 30 2006, 08:43 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(medicineman @ Jan 30 2006, 08:43 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--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--><br />Try rowing 8*250m intervals with 1'45" rest or 4*500m intervals with 3'30" rest. Try rowing some of your long steady session as 30' rate restricted to 20strokes per min. <br /> </td></tr></table><br /><br />What do you mean by this? <br /> </td></tr></table><br /><br />8*250m 1'45"r means: 8 intervals, 250m per interval 1minute 45seconds between each interval.<br />4*500m 3'30"r means: 4 intervals, 500m per interval 3minutes 30seconds between each interval.<br /><br />30' means: 30 minutes.<br /><br />Intervals give you a chance to improve your lactate toleration - fast bursts then a rest period to let your heart rate recover. That rate restricted row gives a chance to row for 30' at your aerobic threshold - that will improve your endurance.

<!--QuoteBegin-medicineman+Jan 30 2006, 01:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(medicineman @ Jan 30 2006, 01:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi folks,<br />I'm going to a local ERGatta in early March, mostly to watch other people row and pick up some pointers on how I can improve. For my age group, the only competition is a 1K. Right now, I'm on a self-set mission to finish 1000k my the end of March so most of my workouts are 15-20k at a clip. I'd like some suggestions on how to train for the 1k sprint that integrates into my overall 1000k goal. Hopefully these goals won't contradict each other too much with respect to the training needed to accomplish them.<br /><br />As I said, it will be valuable for me just to see other people row and to pick up some advice. Thanks in advance<br />Kim <br /> </td></tr></table><br /><br />Kim:<br /><br />If you have the prerequisities to use RowPro, you might want to try a few live RowPro 1K "tests" online between now and your live venue race time. The set-up in RowPro is just about identical to a live race (my first was this weekend), so everything was simple for me because of the RowPro races I have been participating in since June/July. Throw one in once a week before or after your longer workouts and start to get a feel for what it will be like.<br /><br />-- Mark