Need Training Plan For Crash B's

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 3:19 pm

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? 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? Thanks so much! Beth

[old] Ray79 · Post by **[old] Ray79** » December 9th, 2005, 3:37 pm

Try this one. <a href='http://www.machars.net/peteplan.htm' target='_blank'>The Pete Plan</a>. Is a good one for training for a 2km. Uses a mixture of intervals and long steady rows helping to bulid your aerobic base and endurance. The long duration rows can be varied, anything from 8-15km, depending on how much you want to row or how much time you have. Best of luck

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 3:49 pm

Thanks a lot...I just printed it out, and am realizing what hard work is in store for me! Appreciate the help. Are the times realistic? Thanks, Beth

[old] Ray79 · Post by **[old] Ray79** » December 9th, 2005, 3:58 pm

I think they pretty much are. But it is fairly flexible. Just row to your capabilities and this in turn will make the times more attainable after a couple of weeks. It is intensive and hard work but it will be worth it. I dont think that all the 15km pieces have to be 15km. If you say did 1 8km, 1 10km and 1, 15km in a week, or an 8km and 2 10km it would be pretty much the same. It is an easy plan to change to suit yourself.

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 4:03 pm

Okay, then I am going to get up from my computer chair and go get on my...pony...oh, no I mean my erg! Thanks, Beth

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 4:06 pm

I DID spend several minutes trying to figure that out. I guess it gives you something to look forward to when you get to the 1000 meter-mark, that "lengthy break." Thanks for the help. Beth

[old] John Rupp · Post by **[old] John Rupp** » December 9th, 2005, 5:24 pm

Hi Beth, The Australian Program is very good too. <a href='http://www.concept2.com/forums/media/asrl.htm' target='_blank'>http://www.concept2.com/forums/media/asrl.htm</a>

[old] Bayko · Post by **[old] Bayko** » December 9th, 2005, 5:33 pm

Beth, not meaningto confuse you with too many options, check this out: <a href='http://www.concept2.co.uk/training/interactive.php' target='_blank'>http://www.concept2.co.uk/training/inte ... php</a> It allows you to choose the number of workouts you would prefer, the number of weeks to the race (12 from tomorrow), and the appropriate level of fitness, then spits out a reasonably thought out mixture of different workouts of different intensities. Whichever program you decide on, best wishes. The CRASH-B's is a great event. Rick

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 6:15 pm

Thank you, Rick--I will check that out ASAP. John, I clicked on that link and it is no longer available. Do you know how else I could find it? (I won't tell my Kiwi coach that I'm looking at an Aussie program

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 6:20 pm

Hi again Rick, a friend had hurriedly tried to explain that exact plan to me a couple of weeks ago. It was exactly that that had gotten me befuddled. How do you find out your UT and AT etc.? I have heard pyramids can keep you from getting bored, but how do you incorporate them and still accomplish your goal? Thanks!

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 6:22 pm

Hi again Rick, a friend had hurriedly tried to explain that exact plan to me a couple of weeks ago. It was exactly that that had gotten me befuddled. How do you find out your UT and AT etc.? I have heard pyramids can keep you from getting bored, but how do you incorporate them and still accomplish your goal? Thanks!

[old] Bayko · Post by **[old] Bayko** » December 9th, 2005, 6:43 pm

Hi Beth, After you have created a program there will be charts and other information provided if you scroll down the page. For example, if you chose Level 4, 5 workouts per week, and 16 weeks (the minumum. You could start at week 5 since you have been keeping up your training already), you get a chart of workouts. Scroll down and there will be a pace guide. On it, assuming the 7:35 or so 2km that you feel is you current level, it shows 2:12 pace for UT2, 2:07.5 for UT1, 2:00 for AT, 1:54 for TR and 1:50 for AN. It also suggests stroke rates for each level. Further down is more information still. It seems to have been cut & pasted from other places sometimes so that there is some conflicting information on things like stroke rate. I don't worry much about that. I just choose the way that I like it better and assume that if is in print it must be all right. I think that the most important thing is choose one of the programs (Pete Plan, Aussie, etc.) and stick with it right through to the race. If you think it didn't work out, choose a different program for the next race. You can drive yourself crazy second-guessing yourself everytime someone posts a good idea, and changing programs every couple of weeks. Rick

[old] languagelady1 · Post by **[old] languagelady1** » December 9th, 2005, 7:43 pm

Rick, thanks so much. That sounds like good advice. I like this program because it gives specific stroke rating and split time targets for specific activities that all build to the 2K race. They each seem to have something good to offer, I will pick this one for this year, start at week 5, and see how it goes, then maybe try some of the other recommendations next year if need be. Thanks again, Beth

[old] John Rupp · Post by **[old] John Rupp** » December 9th, 2005, 8:57 pm

Hi Beth, I noticed that and have sent an email to C2. Hopefully they will have a new link for the program.

[old] TomR/the elder · Post by **[old] TomR/the elder** » December 9th, 2005, 9:42 pm

Beth-- You may find the recommended training paces difficult. Many others on the Forum, myself included, have. If you find the paces too demanding, stick w/ the overall program, but ease off the pace a couple of seconds/500 in your early workouts. Slightly slower paces are entirely consistent w/ the training program. UT2, UT1, and AT, etc are not a single prescribed pace, but a range. You can gradually increase the paces you use in your training, and come late Feb, you'll be well prepared for 7+ miserable minutes of racing. Tom